Shop and Eat Smarter

According to the UDSA the U.S. spends MUCH less on food than most other countries.  In 2012 the U.S spent only 6.6% of household incomes on food, the next lowest country was the U.K. at 9.1% and out of 21 countries the highest was Pakistan at 47.7%.

So what’s contributing to this decline?  The mass production of conventional food, which is driving prices lower, and the overall rise in income.  So wait, we’re making more money but still cutting back our expenses on food?

Even with this low statistic most people will argue that buying organic is TOO expensive.  Yet our spending on food relative to our incomes has been declining since 1960 when it was at 17.5%.

The saddest part about all of these statistics is that the quality of our food has also declined.  Not only is food mass produced for low prices but the amount of nutrients in our food has decreased drastically, and let’s be frank the taste of a burger out of a box doesn’t even compare to a fresh homemade one.

I don’t know about you but I prefer to be food balling on a budget…

I am a foodie at heart.  I LOVE a good steak, things drenched in truffle oil, and crispy brussel sprouts.  I long for crisp fruits and vegetables and seek out farm to table restaurants for the freshest in season items.  When I first start working with clients and share my love for exotic, authentic and fresh foods they often reply with “I can’t afford that”. That is until they too learn how to be food balling on a budget.

TravelFit coaching paradigm #2- You only know what you know until you know something else.

Eating organic is one of the key essentials for improved or long lasting good health and weight loss.  Just like any other item that you would purchase, don’t you want to get the most value out of it?  With organic foods you reduce your exposure to toxins, thus improving your digestibility AND organic foods are higher in all kinds of minerals, nutrients and vitamins.

Here are my top 4 tips for becoming a food baller on a budget:

Shop and Eat Seasonally.  Growing foods out of season drives up the cost in order to recreate the normal seasonal conditions they usually grow in. When a food is in its natural season during certain times of the year you’ll find it at a bargain rate. Your body actually wants to eat seasonally too; this is why you’ll find yourself craving fruits and salads in the summer or root vegetables and meats in the winter. You need different nutrients during different times of the year.

Buy In Bulk.  When I find a good deal I make sure to take full advantage of it and you just might find me lugging around 20 pounds of organic grass fed ground beef when it goes on sale at Whole Foods.  Once I get home I portion out my purchase and freeze it.  You can do the same thing with fruits and veggies when they are on sale seasonally, simply freeze them to keep them from going bad. Fresh frozen foods can last anywhere from 2-12 months.

Rethink Your Priorities.  According to a recent survey of American workers by Accounting Principals, those who buy coffee weekly spend an average of $1,092 per year, that’s 182 cartons of organic free-range eggs (average $6/dozen), that’s 3.5 dozen eggs per week!  And those $120 pair of LuLulemon pants could get you 51 lbs of organic apples (average $2.34/lb).  Ask yourself what’s more important? The quality of your food, health, and natural energy or that latte or those pants that you want to make you look skinny when you really could be skinny.

Shop Smarter.  One of my favorite shopping tools is EWG’s Dirty Dozen and Clean Fifteen list that prioritizes what foods are most important to buy organically due to high toxin exposure (“dirty” list) and which ones are the cleanest and most ok to buy not organic if you’re on a budget.  This helps you to get the most nutrient bang for your buck.

Depriving yourself of the finest foods in life is a sure fire way to find yourself feeling deprived. When you eat foods high in quality and nutrients you’ll feel more energized and satisfied. Invest in yourself and eat responsibly!

In Health –
Jenn

What’s the Deal with Dairy?

Do you sometimes find yourself feeling depressed or unmotivated?  How about running to the bathroom at the most inconvenient times or multiple times a day? Have you ever wondered why in the heck you have a pimple past the age of 18?

It’s highly likely that dairy has you in the dumps if you answered yes to any of these questions.

Logically if you think about it, why are humans the ONLY mammals that continue to consume milk (and it’s products) past our infant years.  Even calves stop drinking milk after a few months.

Granted mammals, including us, are born to drink milk but only up until a certain point.  When we are born our bodies produce an enzyme called lactase that is specifically designed to break down the lactose that is found in milk.  

Everyone has heard of “lactose intolerance” and here is the big reason why it’s so prevalent and why everyone has it…

Humans stop producing the enzyme lactase usually after weaning off their mother’s breast milk and indefinitely around the age of 5-7.  So to some degree we are all “lactose intolerant” if we don’t have this enzyme anymore.

Another reason why dairy might have you in the dumps is because of a protein found in it called Casein.  This protein is at the top of the food allergy and sensitivities list.  The most casein rich foods are Greek yogurt, cottage cheese, protein powders, and most cheeses.

Because of lactose and casein, digesting dairy products is extremely harsh on the gut.  During the digestive process it damages the intestinal lining, causes leaky gut and allowing toxins into the bloodstream.  

This is why you might find yourself feeling depressed, unmotivated, running to the bathroom and popping zits still after the age of 18.  Food reactions show up in all different kinds of ways, not just digestive, and can present themselves up to 8 DAYS after consumption.

Don’t get me wrong, I love my cheese and a little wine with it too.  So how do I keep dairy from giving me the dumps?

Go For Goats.
The level of casein in goat’s milk it about 90% less than cow’s milk making it more digestible and less harmful to the digestive system.  There are a wide variety of goat milk products and cheeses at most grocery stores.

The Cream Is In The Coconut. 
This is my #1 favorite alternative to any milk or cream product.  Coconut milk is loaded with nutrients and natural anti-bacterials, more than almond milk.  Replace your coffee creamer with canned full fat coconut milk and you’ll hardly know the difference.  I’m also a big fan of coconut butter!

Abide By The 90/10 Rule. 
Of course there will be special occasions to dip into the milky way but if you only do it 10% of the time then you are naturally reducing the damage it can have on your gut.  When you do it all the time or every day, the damage compiles and your gut can’t heal.

If you’ve been a chronic dairy consumer for years then you may need some deeper healing therapies than just minimizing dairy intake.  Remember that digestive dysfunction can present itself in many ways (anxiety, depression, skin breakouts/rashes, low energy, allergies etc.) and the deeper the damage the more symptoms will appear.

Don’t let dairy get you in the dumps, leave the milk to the cows 😉

In Health – 
Jenn

Should you count calories?

People ask me all the time how many calories do you eat? How many calories should I be eating?  How many calories are in this and that?

I did my fair share of calorie counting for YEARS, it was all I knew at one point in time to get my clients results when I started out as a trainer.  I competed in fitness shows, practiced strict calorie requirements and carb cycling to meet my goals and to look ultra lean on stage.  

Then I quit counting calories about four years ago and I’ve never felt more liberated, lean and happy with my body since.

By the time a client gets to me they are usually so obsessed and frustrated with counting calories, feeling deprived and have plateaued with results.  Then I give them food freedom by teaching them how to dial in their diet, never count calories again and give their body exactly what it needs to feel satisfied.

MYTH BUSTER ALERT!

The idea of counting calories came from the 1st Law of Thermodynamics…energy is neither created nor destroyed it is merely converted…so in essence the myth is that as calories are burned they are converted into heat energy and sweat and that’s what makes you lose weight.

BUT the 1st Law of Thermodynamics is based on what’s called a “closed system” meaning there is no outlet so that energy has to be converted, and our bodies are NOT a closed system. They actually have multiple holes that we excrete used energy from (hehe).

It’s time to throw out that old school of thought and get in with the new school of thought.  It’s time to tune into YOUR BODY and give it what it needs to get the results that YOU WANT.

TravelFit Coaching Paradigm #5- You are unique and therefor your diet should be too.

There is no one diet fits all and that includes counting calories.  Sure when you deprive your body of calories you’ll get results for a while but do they ever really stick for good?

Initially I teach my clients the philosophy of metabolic typing. Discovering the right balance of protein, carbohydrates and fats to fit their body.  Then we use that as a foundation to really hone in on their body’s unique needs.  

It’s about the quality of food you put in your body, not the quantity.  When your putting the right kind of high quality fuel in your body it will turn into a lean, mean fat-burning machine. You wouldn’t put low-grade fuel in a Ferrari right?  Your metabolism is your body’s fuel burning engine so treat it like a Ferrari and you’ll get better performance out of it.

Here are some quick questions to help you figure out your metabolic type…

1) Do you feel hungry and the need to eat within at least 2 hours of waking up?

2) Could you skip breakfast, just have a coffee and feel satisfied until lunch time?

3) A large breakfast that includes proteins like eggs and bacon makes me feel best and keeps me full for 2 hours or more?

4) A light breakfast of cereal, yogurt and/or fruit makes me feel best and keeps me full for 2 hours or more?

If you answered ‘Yes’ to questions #1 and #3 then you are most likely a Protein Type.  If you answered ‘Yes’ to questions #2 and #4 then you are most likely a Carbohydrate Type.  If you did not stand out as a Protein or Carbohydrate Type then you are most likely a Mixed Type.  

I believe it’s virtually impossible to overeat healthy foods. For one, when you put the right foods in your body you’ll feel satisfied, not deprived and not wanting to eat everything in sight. Secondly you’re nourishing the body with all kinds of goodness; vitamins, minerals, and essential nutrients.

Once you tune into exactly what your body is asking for then you never have to count another calorie again.

In Health –
Jenn