Why Calorie Counting Sucks & Listening To Your Body Instead

I'm going to keep this intro short and sweet: calorie counting sucks. It can leave you feeling out of control, obsessed and exhausted. Even though many big-named nutritionists and trainers will tell you otherwise, here are my personal reasons for throwing in the calorie-counting towel and tips on how to listen to your body instead. So, here we go.


1. It can become daunting and turn into an obsessive and unhealthy behavior. 

Want to go out to eat with your friends on a Saturday night? Unless you become a complete control freak, chances are you can't always pick the place and it's also likely the restaurant won't be listing calorie information on their menu (unless they're a nationwide chain, but what's the fun in that?)

So what are your choices? Stay home and miss opportunities to eat delicious food in great company or make smart choices, eat slowly and maybe even take home leftovers? That doesn't seem like a tough decision at all, now does it?

Even more importantly, constant calorie counting can lead to obsessive behavior. What happens when you're obsessing over every single piece of food you put in your mouth? You get burnt out, which often leads to exhaustion and binging when you've had enough. Smart choices don't have to be so draining - a good balance of healthy foods and "treats" should always be the goal.

2. Most people don't know the actual amount of calories they truly need.

How active are you? Day-to-day, is your activity level exactly the same? Do you really know your resting metabolic rate? Generally speaking, very few of us know this information off the top of our heads.

When I first began my clean eating and weight loss journey this time around, I was shocked at how active I truly was. Between my job, walking my dog several times a day and my fitness routine, I was basically malnourished thanks to society's norm of suggesting a 1500 calorie intake for women who are trying to lose weight. Because of this, I was often cranky and exhausted without knowing why. After getting professional help, I'm back on track and fueling my body correctly. Oh, and I'm not so damn angry (or hangry) all the time, thank you very much.


3. All calories are NOT created equal.

While it can be really helpful to log your food intake at the beginning of a diet change, it can also give you the false impression that everything will balance out simply by doing so.

Contrary to popular belief, 500 calories of fast food french fries is not the same as 500 calories of a meal full of veggies and quinoa. Not only will your body react completely differently to the two meals, but the way that you digest them will be completely different as well.

*Click here if you love geeky nutritional articles like myself and want to learn more about how your body breaks down specific foods.

Case in point: have you ever tried to work out a hour after going through the drive-thru? It sucks. The food doesn't' even feel like it has digested and your workouts won't be as intense or efficient. In fact, your workout will leave you feeling sick and drained when it should be boosting your energy and mood! Not cool, chocolate milkshake. Not cool.




The point of the story: Listen to your body. Are you hungry? Eat. Are you full? Stop. Do you feel as though you need extra fuel for an upcoming workout? Then feed your body! Believe me, it will thank you for doing so.

If you're not used to intuitively eating, this will take practice. I am still learning to listen to my body and fuel it the way it deserves to be fueled. A few resources that have helped me a ton include One Bowl and this article over at Psychology Today.

I know it can all be overwhelming, so take this at your own pace and don't stress yourself out over something that should be enjoyable and natural. As long as you're eating a majority of whole, plant-based foods you can rest assured you're doing the right thing.


Questions or comments? Leave them below - I'd love to start a conversation.

A Lovely Dessert: Chocolate Strawberry Chia Pudding For Two

Delicious and decadent desserts are kind of a must on Valentine's Day, am I right?

Even though the boyfriend and I don't celebrate the holiday in the traditional sense, we have made it a tradition to cook a homemade meal together followed by a tasty dessert.

This recipe is perfect for a cozy date at home. Chia puddings are super easy to whip up and pack a great nutritional punch as well.

Chocolate Strawberry Chia Pudding (serves 2)

6 tablespoons chia seeds
2 cups milk of choice (I used almond milk but coconut milk would be amazing!)
1/4 tsp vanilla extract
1/4-1/2 tsp cinnamon
pinch of salt
1 cup strawberries
1 tablespoon agave syrup (or more if you have a sweet tooth)
2 tablespoons cacao powder (you can use cocoa powder as well)

Hand mix or blend all of the above ingredients. If you don't like the texture of full chia seeds, I strongly recommend blending everything together for a smooth, pudding-like consistency. It's up to you if you'd like to blend in the strawberries or add them in later. I enjoy the crunch (and the convenience) so I usually just stir this up by hand.

Toppings:
2 tbsp toasted coconut
2 tbsp sliced almonds

*Optional: dark chocolate, dried berries, granola

Divide into two cups and top with your choice of ingredients. Devour and fall in love!

The Best Candy Store Ever

After over six months of ups and downs during this food and wellness journey, I finally feel like my taste buds are really changing for the better.

Instead of craving processed junk food when I'm in a slump, I've found comfort in foods that not only curb my craving but also energize and restore my body and my mood. Here are a few of my favorite go-to sweet treats.

Dates. Oh, dates. They are nature's candy bar. Creamy and sweet like caramel, they go great with anything (chopped up in granola, blended in a smoothie, cooked down and poured over fruit). Rich in fiber and minerals, they can instantly boost your energy levels and make a great pre-workout snack. Just remember to take out the pit! Nobody wants a busted molar in the name of hunger, right?

Cashews. Honestly I do not discriminate when it comes to nuts, but cashews just seem a little more decadent than, say, almonds or walnuts. Because of their creamy texture, they're a great snack when you're craving a decadent treat. Cashews are great for your skin and also have a lower fat content than most other nuts.

Figs. Date's sweet little brother. Filled with seeds, figs have a great texture: chewy, crunchy and creamy. Similar to dates, they're my go-to topping for oatmeal or granola. Thanks to a high fiber content, figs can reduce cholesterol and are incredibly heart-healthy.

Coconut. How amazing is coconut? I love it in all forms (oil, butter, chipped, milk, water, fresh) but shredded coconut is my favorite for a dessert-like treat. One of my favorite combinations: mixed fruit topped with toasted coconut and a drizzle of date syrup (for an easy date syrup recipe, click here). Coconuts are wonderful for your skin and hair and are filled with electrolytes, so reach for coconut water after a workout instead of other energy drinks filled with chemicals.

Cacao nibs. If you're not a fan of super dark chocolate, cacao nibs probably won't be your cup of tea. But for me? They do the trick. They're bittersweet and crunchy, so I almost always complete a smoothie with cacao nibs sprinkled on top. Cacao nibs are a raw food and contain polyphenols, a compound that keeps your brain and heart healthy as well as act as an antioxidant for your body.

Berries. Bite-sized and tasty, berries are another great meal topper. I never allow my fridge to be berry-free, so I keep our house stocked at all times. Blueberries, raspberries and blackberries are my absolute favorites. Among other benefits, berries are full of antioxidants and may also help lower blood pressure and kick many types of cancer's butt. Nice.

Not pictured: Bananas. Oh man, bananas are my best friend. Frozen, they make a great soft serve and smoothie add-in. They're great on the go and keep me energized during a workout. I love you, you golden God.

What are your favorite natural sweet treats? Any combinations I need to try? Leave them in the comments below.

Quickie Eats: Just add fresh food!

Today's "Quickie Eats" is probably the easiest tip ever to help you out with healthy eating. And that tip is? Just add something fresh!

Pre-making a healthy lunch doesn't always happen for me. I wake up at the butt crack of dawn, so if I don't plan ahead (the night before or for the week) I end up grabbing something quick.  Even though pre-packaged foods aren't always the best, it's pretty easy to make them a little healthier for you.

1. Add greens.

I add greens to just about everything. Most of the time I can throw spinach or kale into any meal. Case in point: an Amy's bowl.

...and just look how much prettier that bowl of frozen food instantly looks with some fresh kale:

Another easy fix?

2. Add homemade leftovers to your convenience meal of choice, like so:

These lentil "meatballs" are so easy to whip up in bulk (I can't remember the exact recipe I used, but here's a great one to try out) so that you have something to add to a ton of meals throughout the work or school week. They definitely make a can of veggie soup hearty and filling for a mid-day pick-me-up. 

So that's it. If you're in a pinch, there's always a way to up the nutrition level of your quick meal. Do you have any go-to add-ins to share? Leave them in the comments below!