Month: November 2018

010: Eating Less Isn’t Always Better: A Reverse Dieting Case Study With Shauna Torenvliet

Society constantly tells us that the blanket answer for success is always eating less – it's not true. For many people the right next step is eating more through a reverse diet.

Shauna Torenvliet shares her experience and success going through her first reverse diet.

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009: How To Know When To Reverse Diet


The goal with reverse dieting is to slowly work to increase your calories from a deficit to maintenance levels which will allow you to maintain your weight loss while eating more food. Reverse dieting is important to allow you to maintain your weight loss long term.

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Listen in today to learn:

  1. What metabolic adaptation is and why it's important to work WITH your body and not against it.
  2. The worst thing you can do following a successful weight los period.
  3. The 4 groups of people who should consider a reverse diet
  4. The goal of a reverse diet
  5. What the hardest part of a reverse diet is and how to combat it.

008: Why The Secret To Weight Loss Is Enjoying The Process with Cali Gibbs

Today on the podcast, Amber chats with Cali Gibbs. Cali was one of Amber's “Ditch The Diet” coaching clients who completed the 12-week program. Today Cali’s sharing her story about how she lost weight, boosted her confidence and re-gained control of her life through the help of Amber. Cali gives some advice and encouragement to women who are thinking about joining Amber's program but just aren’t sure where to begin. She also provides some tips and tricks on how to distribute your macros throughout the day and how to save some tasty choices for date nights, parties and family gatherings. Cali teaches the listeners how to love the process and keep your results after the program has ended.

Highlights:

-Going through the program while being a full time mom and raising kids

-Dieting for 6 months prior to the program without seeing results.

-Coaching provides the ability to not overthink things. A coach gives you the tools; you just have to focus on the execution.

-Conscious Intention.

-Saving food choices for specific events.

-Giving up perfection.

-How to stop focusing on a timeline and instead focusing on lifestyle changes.

-Building on small victories.

-How to keep going when the program ends.

The Takeaway:

You have to enjoy the process and stop focusing on the numbers.

It’s about making lifestyle shifts that will continue to last.

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Steal My Thanksgiving Menu

If you missed any of the Healthy Holiday Series you can read them here:

5 Simple Steps To Avoid Halloween Weight Gain

Holiday Treat Tip

Thanksgiving is rapidly approaching and since you’ll probably be planning your dinner menu in the next few days, I thought I’d share with you my Thanksgiving menu.

First, let's hash out my philosophy when it comes to holidays.

I firmly believe that celebrating holidays is important. I personally don't want to live a life where I am tracking and weighing out my Thanksgiving meal. Remember that what you do 90% of the time is more important than what you do the other 10% of the time.

However, I also want you to understand that your Thanksgiving meal is just that – a meal. Or at most a single day.  Celebrate the holiday, but don’t let that celebration turn the whole week or weekend into a caloric free-for-all.

I believe the most important thing is to go in with a plan that you’ll be happy with at the end of the day. So, take a breath, make a plan, and enjoy Thanksgiving!

When I am creating my Thanksgiving menu I like to balance traditional favorites with some lighter foods. So not all of these recipes would be deemed “healthy”, but that's what we call balance.

APPETIZERS
I am all about easy dishes that can be prepped ahead of time and this Slow Cooker Spinach & Artichoke Dip fits the bill precisely.
You either love 'em or hate 'em but I personally adore Deviled Eggs. Again, these are a make ahead appetizer I can just bring out and share while the turkey is cooking.
Apple butter, honey, pecans and brie is the perfect fall combination These Brie, Apple & Honey Crostinis are quick but a little more elegant than my other two appetizers. Definitely a show stopper!

TURKEY

The Good Eats Roasted Turkey is my GO-TO turkey recipe. Hasn't failed me yet! You do have to brine your turkey which means you have to plan ahead a bit, but it's totally worth it
SIDES
I made these Velvety Mashed Potatoes last year and they were perfection. Here's a trick: Cook your potatoes early in the day and keep them warm inside a crockpot until you serve your Thanksgiving meal.
This is also the Cranberry Sauce I made last year and I made a note to definitely repeat it. You can make this recipe a week ahead of time, freeze it, and thaw it on Thanksgiving day. I did that last week and no one knew the difference!
I have made these Maple-Pecan Sweet Potatoes for probably 7 years in a row. I originally pulled the recipe out of a Cooking Light magazine years ago, but I found it online for you! I love that they are sweet without being crazy with the marshmallows and brown sugar.
My MIL made this Classic Sage And Sausage Stuffing last year and I immediately snagged the recipe because it was so good.
I am on a HUGE goat cheese kick so this Salad with Goat Cheese, Pears, Candied Pecans and Maple-Balsamic Dressing spoke right too me. If you haven't ever candied pecans before it's super easy and it really turns a salad into one that fit for a holiday table.
This is the Roll recipe I have used for years and years. It's light and fluffy and most importantly, hard to screw up. I don't roll them in crescents, instead I prefer an ordinary round roll.
I love Green Bean Casserole, but I like to use fresh green beans and no canned cream of mushroom soup and this recipe fits the bill. I simply substitute out the canned green beans for freshly steamed ones.
DRINKS

I made this Sparking Cider last year and it was a huge hit so I'm making it again this year.

PIES

I've made this Key Lime White Chocolate Cheesecake for 3 years and it's requested every year. If you aren't a big cheesecake fan, don't let the name fool you. This isn't really cheesecake, it's similar to key lime pie but, like, 400X better.
I am trying out this Banoffee Pie this year – I mean how can you go wrong with toffee, a cookie crust (I'm not a big fan of pastry) and dulce de leche?
This Chocolate Silk Pie shows up every Thanksgiving because it is THAT GOOD. There is nothing healthy about this pie, which is why we keep it as a special yearly Thanksgiving tradition.
To counteract the heavy chocolate in the other pies I'm also do Magnolia Lemon Pie for something a little lighter tasting.
That's it! That's my Thanksgiving menu! Steal anything you would like – hopefully this will make your Thanksgiving planning a little easier! If you want to read a blog post I wrote about how to avoid weight gain over Thanksgiving click here.

007: How To Eat Out While Counting Macros With Heidi Bollard and Natalie DuLaney


Natalie DuLaney and Heidi Bollard from @butteryourmacros know a thing or two about balancing eating at restaurants while hitting their fitness goals. Hear them share their 5 best tips for eating out without breaking your macro bank:

  1. Plan ahead and research the restaurant before you go.
  2. Read and scan the menu carefully and look for key words like raw, grilled, steamed, baked to direct you to macro-friendly options.
  3. Eat half, and pack the other half so you can weigh it at home.
  4. Pick a decisive amount to eat rather than eating mindlessly.
  5. Eat slowly and take time to enjoy it.

Follow Heidi and Natalie on Instagram at @butteryourmacros and @butteryourmacros_restaurants. Also check out their website.

Holiday Treat Tip

 

This is post #2 of the Healthy Holiday Series.

Read post #1: 5 Simple Steps To Avoid Halloween Weight Gain here.

Holiday nutrition is all about BALANCE. You know that word that you hate hearing because it’s not precise or exact?

The truth is that balance looks different for everyone and part of being successful is knowing where you fall on the “how hard I am on myself” continuum.

 

 

If you are someone who consistently finds yourself saying “oh it’s the holidays and this candy cane is totally worth it” every darn day of the month of December, you likely fall towards the side of being too easy on yourself.

Yes, living life is important. Yes, celebrating the holidays is important. And yes, I would even argue that eating your most favorite holiday foods is important. But, that doesn’t mean that every single day you should be making an exception for the indulgence that is currently in front of you and then wondering why you don’t get the results you want.

On the flip side, if you are someone who really restricts yourself and gets hives just thinking about drinking a full-fat cup of hot chocolate after caroling even though it’s one of your favorite traditions from your childhood, you may need to recognize that balance means living a little. It doesn’t mean eating every single cookie offered to you, but it also doesn’t mean passing on your yearly favorites that bring you joy.

To me, balance really means consciously indulging. That means eating foods that are worth it, and skipping those that aren’t.

As you are thinking about whether you will eat another cookie off the plate your neighbors dropped off think, “Do I really want this? Is it really worth the calories?”

If the answer is yes, eat it mindfully and savor every last bite.
 
If the answer is no, be ok passing on it recognizing that you can have any food that you want – you are just choosing the foods that actually matter the most to you.

The moral: say NO to the treats you really don’t love so you can say YES to the ones you do.

 

 

 

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