Now For Some Good News: You Should Probably Eat More

But Before You House That Box Of Double Stuffed Oreos, Read This.

via Pinterest

via Pinterest

Our culture is obsessed with being thin, so it’s only natural that many of us are conscience about not eating too much. Eat less, weigh less—aside from totally sucking, it sounds pretty simple, right? Not so fast, friends.  

Undereating is real! Dare I suggest that this is one of the most common diet issues facing both men and women today. Not only can undereating cause serious health issues, from bone deterioration to infertility, but not eating enough can actually inhibit fat loss (gasp!) and totally screw up your metabolism.

There are two types of undereaters.

The first is someone who consumes a lot of calories, but is not getting enough nutrients. These “empty” calories normally come from sugar, processed foods, alcohol and having too much of one thing (i.e. too much protein at one sitting or only eating one type of food).

The second is someone who just doesn’t eat enough to sustain their lifestyle. People who fall into category number two are often trying to lose weight and hitting the gym hard.

Before we move on, let’s clear up a couple of myths about calories:

1.     Consuming 1200 calories as day is not some magic weight loss formula for women. We all need to get over that. Like stat.

2.     Not all calories were created equal (cue undereater #1). 100 calories worth of Doritos is not equivalent to 100 calories worth of apples. Your body breaks down (or attempts to break down) these foods very differently.

3.     If you are working out and burning calories, your body needs food to recover. If you are overtraining and undereating you will naturally begin to burn muscle and conserve fat.

Worried that you might be an undereater? Here are a few signs:

1.     You’re trying to lose weight and the scale is not budging: your body is literally clutching to that fat like a mother to a newborn baby and your muscles are unable to build.

2.     You can’t get pregnant or are not getting your period: enough said.

3.     You’re cold all the time: OK, you can also be cold for other reasons, like if you live in Antartica, but if you're still cold in Miami that might be an indicator. 

4.     Moodiness: also known as being a HANGRY B****!

5.     Fatigue: your body needs fuel so you will have energy to do all of your things.

So how much do you need to eat?

We’re all different, but think in terms of quality, not quantity. It is very hard to eat 2000 calories of vegetables in one day. Try it, I dare you. Eat real foods—and plenty of them—and you’ll never have to worry about overeating.

I recommend 4-5 smaller meals per day with protein and vegetables to ensure your body is getting a steady stream of nutrients. You can only take in so many nutrients at once, so spacing it out over smaller meals is a good way to make all your calories count.  

If you think you might be an undereater and are in need of a new routine, give me a shout. I offer custom meal plans and health coaching packages to address just this.

OK…now run to the fridge and have a celebratory spoonful of peanut butter (or two). 

Xx Mia

5 Steps To Becoming A Morning Person

How To Channel Your Inner Early Bird

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For people who don’t like mornings – you know who you are – friends who boast about being early risers seem like mythical creatures from the Upside Down (Stranger Things fans, you feel me?). But, becoming a “morning person” is actually not as difficult as it seems. It’s simply a matter of habit.

An early start has many benefits, from increased productivity and getting ahead on your to-do list, to having more time to spend with loved ones before heading off to work and eliminating that stressful morning rush to the office. If you’re someone who’d like to add MP to your list of traits, try this:

1.     Eat a delicious breakfast: Whoever said breakfast was the most important meal of the day was spot on. Having a tasty breakfast to look forward to will help you get out of bed. An omelette, smoothie, buckwheat pancakes – whatever suits your fancy. And if that includes the smell of coffee brewing, go for it!

2.     Have something to “do”: Whether you like to work out, meditate, read the newspaper or call your mom, having a task you want to complete first thing will give you motivation to ditch the sheets a little earlier.

3.     Create a routine that you enjoy: Mornings are a special time to spend some quiet time alone or enjoy the company of loved ones before your day officially “begins”. In my house, we put on our comfiest robes, listen to music, cook breakfast, meditate (on a good day) and just hang. I used to rush off to the gym or a yoga class, but this relaxed time in the morning is now my favorite part of the day.

4.     Set a bedtime: It’s not rocket science – if you go to bed late, you will wake up late. Establish a lights out time, when you turn the TV off, wash you face and start to turn in. If you try to get to bed between 10 and 11pm, a 6-7am start is easy!

5.     Let it shine: There’s nothing better than waking up to natural light. Toss the black out blinds and let the sun wake you. If you need total darkness to fall asleep, try an eye mask.

xx Mia

 

 

Healthy Travel: How to Prepare for a Long Haul

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Photo via Pinterest

5 healthy packing tips for 10,000 ft

Travel can really mess up your routine, and if you travel frequently it can play a major factor in keeping you from achieving your health and fitness goals.  

I used to think of flying as an excuse to get junk food. I even had a rule that I could have anything I wanted at the airport, which normally meant popcorn, a glass (or two or three) of wine, Raisinets and an arsenal of gossip mags.

While I’ve kept the gossip mags (you can’t part with everything), my junk filled journeys have been replaced by a healthier routine that gets me to my destination feeling fresh and not completely jet lagged.

It’s important to be prepared for your flight so you’re not forced to eat airplane food, which is full of preservatives, salt and sugar. Here are 5 things you’ll find in my bag before I take flight:

1.     HARD BOILED EGGS

Three eggs will give you about 18G of protein and are easy to carry. You might even be able to find them at the airport if you can’t make them in advance.

2.     HEALTHY FATS

I normally bring an avocado or almond butter packets and a small jar of coconut oil to keep me from eating plane peanuts. Coconut oil is an excellent fat burner, so you could even be slimming down as you doze off to Zoolander 2. 

3.     PROTEIN AND GREENS PACKETS

If you’re on a long flight and need more than one meal, a protein packet is a great mid-flight snack. Just mix with water and, if you want a full meal replacement, add a tablespoon of coconut oil. Vega One and Sun Warrior are my favorite brands - with flavors like chocolate and vanilla chai, it can feel like a real treat!

In addition to protein packets, powdered greens are a great way to make sure you’re getting your in-flight veggie fix without having to eat airplane food. I’d recommend Amazing Meal in chocolate flavor.

4.     HOT WATER BOTTLE

It’s important to stay hydrated when you travel, but often times the water cups given to you in-flight are too small and not topped up enough. Some flights these days will even take the water bottle you bought after security before your board the plane. Luckily, I found a way around it: bring an empty bottle! Now a flight essential, I always bring a hot water bottle and just fill it up on the plane. 

5. VITAMIN D  

If you’re on a long flight (like 8+ hours), a vitamin D supplement will make up for the lack of sunlight. Vitamin D is a great mood booster, helps you absorb nutrients like calcium and keeps your immune system going. 

BONUS TIP: If you're going to have a drink - because who doesn't like to have a glass of wine at the airport - try to have it before you board. Drinking on the plane will dehydrate you and make it difficult for your body to bounce back after a long flight. 

xx Mia