Nutrition Tip #7: Limit trigger foods and identify buffer foods

Lays says: “betcha can’t eat just one”, Pringles says: “once you pop, you can’t stop”.

Trigger foods are those foods that cause us to keep on eating even when we should be full. Case in point: The fact that I can’t stop until I finished the whole damn pint of Ben and Jerry’s, and just maybe one bite of pizza causes me to go on to eat massive quantities of other tasty but evil delights such as chips, cheese, brownies, fritos and cake. I even get crazy cravings the next day after consuming said trigger foods. Duh, my trigger foods of pizza and ice cream are pretty “bad-for-me” foods anyway and hence logically should be avoided if I want to eat healthy, but what about whole grain bread, cereal and greek yogurt? They have a similar trigger effect on my brain. I can easily eat 5 plus slices of bread with butter in one sitting and still not be satisfied. It’s important to figure out your own personal trigger foods and realize what they do to your body and brain. Know that everyone has a unique set of trigger foods (mine are not yours!) and know that these trigger foods can change over time.

Buffer foods are the good guys. They are not necessarily 100% “good for us all the time fat loss friendly” foods but we can taste them in small quantities and our cravings will magically disappear or at least be tempered enough until our next meal when we are legitimately hungry again instead of simply craving. My personal favorites are: one tablespoon of peanut butter, the ME cocoa drink, a square of dark chocolate, BCAAs in water and apples. Each individual must experiment to find his or her own magic buffer foods. A buffer food for one person might be a trigger food for another, and sometimes one of your buffer foods could actually morph into a trigger food, so do your research and watch out!

Nutrition Tip #6: Plan meals and include room for flexibility

Experiment to find out how often you need to eat in order to balance your hunger, energy and cravings. If you have no idea where to begin, six meals per day is a good place to start. If I’m out of the house for 6 hours I bring 3 meals with me. I know, that might sounds nuts, but this girl gets hangry! So what if your boyfriend eats three meals per day and refuses to snack in between meals? He is not you. Let your own body tell you when you are hungry and respond only to it.

“So what do YOU eat, Robin?”

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Spice things up and get saucy

In bed? Sure, but also in the kitchen…

Nutrition tip #3: Spice things up — add a variety of spices and homemade sauces

Protein and vegetables again, you say? Even though eating meat and veggies at every meal makes my body feel so good, it can totally get old. Adding sauces and spices to our food will ensure that our brains and palettes will not get bored. I’ll typically make a batch of sauce at the beginning of the week and use the same one for many different meals. For chicken, eggs, salad, veggies, rice, etc. Then I make sure to choose a different sauce the following week. Here are some ideas:

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You Eat Broccoli for Breakfast?!?

Nutrition Tip #2: Eat vegetables at breakfast (“you eat broccoli for breakfast?!?”) and throughout the day.

My family spent Christmas 2014 at a villa on the island of Tortola in the British Virgin Islands. The house was fantastic. We cooked our own breakfast each day since the house had a fabulous full kitchen. My breakfast consisted of a protein shake (or eggs) and always a big bowl of steamed broccoli. My mom was shocked, “You eat broccoli… for breakfast?!?” but then intrigued “Hey, I’m gonna try that!”, and finally converted “It’s delicious! And satisfying!”.

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Nutrition Tips: My Top Ten

  1. Drink a full glass of water as soon as you can in the morning and hydrate throughout the day
  2. Eat vegetables at breakfast (“you each broccoli for breakfast?!?”) and throughout  the day
  3. Spice things up — add a variety of spices and homemade sauces to food
  4. Eat whole, unprocessed food as much as possible
  5. Supplements: BCAAs, Greens Powder, Protein Powder
  6. Plan your meals and include room for flexibility
  7. Limit your trigger foods and identify your buffer foods
  8. Practice Intuitive Eating and mindfulness; Monitor hunger, energy and cravings
  9. Exercise efficiently; Take rest days; Stop sitting so much, Stretch and mobilize joints daily
  10. Sleep enough for your body and eliminate superfluous stressors

Stay tuned for detailed info on each tip in separate posts:)

Food to Fight Depression

Healthy-Holistic-Living published this great article — 10 Nutritional Deficiencies That Cause Depression and Mood Disorders.

In addition to the this list, recent studies have shown a correlation between a diet containing gluten and depression. The hypothesis is that gluten causes a decrease in serotonin — the don’t-worry-be-happy neurotransmitter in the brain, a decrease of which leads to anxiety and depression. Another reason that gluten may just be EVIL. Big bummer, right? Not really. Now that we know what the common deficiencies are, we can use food to fight back.

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New Year’s Resolutions Suck

Why do New Year’s Resolutions seem alarmingly similar to “giving up something for Lent”? I cringe when I think about elementary school Robin sitting in CCD class (Catholic Church school) each Sunday approaching Lent. Our teacher required each of us to announce to the class something that we would give up for the next 40 days. I would, inevitably, each year say “chocolate”, thinking how that was my absolute favorite treat and I would be so good and pious if I gave it up. I’d spend the next, roundabout 17 days thinking about how delicious chocolate is, smelling it everywhere, dreaming about diving into the chocolate river in Willy Wonka’s factory, finally giving in and having an oreo or eight from Dad’s stash, following said binge by feeling completely guilty about letting God, Jesus, Moses and myself down. This predates any body image issues too!

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