Because it can't be a diet

Since having my baby and sharing my transformation into a "new normal," I've had quite a few people ask me what I've been eating. And here's the biggest piece of information that I want people to know...I am not dieting, I will not diet and I do not condone it. If I were to attempt dieting, my mental health would greatly suffer, and let's be honest, after having this baby, I have really come to value mental stability. I believe that obsessing over food is not good for anyone's mental/emotional health...it just usually takes a while for them to realize this.  I do not count macronutrients, calories or servings.  The only time this is appropriate is if you are training or cutting weight for some kind of competition and it should be extremely temporary. I do not cut out any major food group, although I do not consume gluten frequently due to a really inconvenient sensitivity to it. I do not weigh myself frequently because it has never been an accurate indicator of my health. And don't even get me started on the ridiculous BMI standards.

 If I had to list the food I eat on any average week or even day it would consist of the following: eggs, oatmeal, copious amounts of coffee with creamer, nut butters, coconut oil, olive oil, fruit, all kinds of grass fed meat (including red meat multiple times a week), chicken, fish, spinach and salad consisting of mixed vegetables. I am mindful of what I eat, but not obsessive about it. I LOVE chocolate, cookies and wine and will consume these items often because they do make me happy. I have learned through the years what foods make me feel healthy and fueled. I have had the advantage of working with many individuals on finding what works for their sustained success and have applied those lessons to my own experience. Through much trial and error, I've found a realistic way for me to eat well, get stronger, continue breastfeeding and very gradually, feel confident about body again.

I see so may people post pictures of their meals, supplements and dieting tips. They promote how they are going paleo, gluten free, dairy free, trying Shakeology, being vegetarian, vegan, using a certain pill or supplement, juicing or detoxing. These attempts at change are made with good intentions. For some people, choices such as eating paleo, vegetarian, all Organic, etc can be a sustainable way of life, but for these lifestyles choices to be sustainable and truly healthy, they require a bit of flexibility and a non-obsessive mindset, which is hard for anyone beginning their weight loss journey. Being super restrictive and controlling initially will set the average individual up for extreme failure in the long run.

 I cannot recommend supplements, a liquid based diet, calorie restriction or one that lacks healthy food choices or nutrients in general. These choices are a desperate attempt at starting a weight loss journey that will eventually come to an end because it is not conducive, realistic or appropriate to their lifestyle. Of course, some aspects of these diets are great to incorporate, such as supplementing with fish oil or trying a green smoothie. However, if you are dieting to fit into a wedding dress or with the intention to look good in a bikini this summer, your plan is not sustainable. It may work temporarily, and you may achieve your goal, but any diet with a timeline is dangerous in the big picture.  After working with a couple hundred individuals on finding an appropriate way to create permanent lifestyle change, the answer is always the same: find an exercise and eating routine that is realistic, flexible and sustainable. Have a coach to keep you accountable and educated. Give it time and make adjustments as time progresses. Turn change into habit.

I am not a Dietitian and will never claim to be! There are plenty of "health experts" that preach their message all over social media. My education and my experiences both professionally and personally have given me a great basis of knowledge, which is why I share what I do and try to provide realistic LIFESTYLE wellness options for readers and clients. For help establishing a change in your current lifestyle, please email me or comment below. For Dietitian recommendations, please email me and I will refer out! 

Bri Battles, MS, CSCS

3 Synonyms: Coconut Oil, Smoke Alarm and Saturated Fat

Are you laughing yet? 

I try really hard to be domestic, and usually fail on all counts. I have this lovely idea that I'll one day have a garden in my back yard, but right now, all I have is a dog that destroys everything. My backyard on any given day, can potentially be filled with regurgitated underwear, torn up bedding, shredded beach towels, Q- Tips, tree branches (NOT sticks..like wind storm status), and the good ol' dug up hole- guess he wants to go to China. Me too, Gunner, ME TOO.

I was inspired to write a blog about Coconut Oil this morning when I set off the smoke alarm in my house- for like, the 100 billionth time while cooking my eggs. Why do I always set off the smoke alarm you ask? Because I cook with Coconut Oil.

I recently learned that Coconut Oil smokes more than other cooking oils. I feel like, way more competent in the kitchen now.
With that being said, here's your health tip of the day:
Cook With Coconut Oil.
Why?
**I stole some of this educated info below from different websites- there's my disclaimer. Also, I'm not a Doctor. duh.
Anyway, some of my clients FREAK out when they hear about anything containing saturated fat. SOME saturated fat is actually really good for you! Coconut Oil is one of those. Coconut Oil is 90% Saturated Fat.
Like...OMG!
Here's a breakdown from someone smarter and more eloquently spoken/written than me.

"Saturated fat can be broken into three different categories, short chain, medium chain and long chain.

Coconut oil is a medium chain fatty acid, this fat is digested and assimilated easily in the body and is transferred directly to the liver where it is immediately converted into energy, also meaning it isn’t directly stored as body fat. In addition, coconut oil stimulated the thyroid gland which regulates the metabolism and can help speed it up."

Ok, so why else? 

·      Supports healthy metabolism- Can I get an AMEN?

·      Supports thyroid function- I like this one, since I battle hypothyroidism by eating well and NOT taking  thyroid meds fo' life. 

·      Supports heart health- but OMG, 90% Saturated Fat? Imma have a heart attack! SHUT UP.

·      Strengthens the immune system- So I won't be constantly sick?

·      Assists in fat loss- Fat doesn't make me fat?!? 

·      Improves digestion- A poop a day keeps the Doctor away. 

·      Improves skin appearance and elasticity- No botox for this girl!

·      Helps treat Candida and yeast infections- Ew. 

·      Improves cholesterol levels- With 90% Saturated Fat? You Betcha! [insert Sarah Palin voice]

·      Assists in killing off viruses

·      Helps kill bacteria

·      Relieves symptoms of diabetes

·      Has proven anti-tumor effects

Vegetarians, rejoice! Saturated Fat without  eating animals!

I cook most things in coconut oil. Meat, veggies...and cookies. Shut up. 

Still scared of Saturated Fat? This was taken from Robb Wolf's FAQ page. 

He's a pretty smart dude, so listen up.
“What we observe is wild (grass fed) meat is remarkably lean, and has relatively low amounts of saturated
fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. The take home
message is that free range meat is far healthier than conventional meat. Saturated fat has some influence on
heart disease, but it is secondary to issues such as systemic inflammation caused by trans fats, high
carbohydrate intake and a skewing of our ancestral omega-3/omega-6 fats.”

So stop worrying about Saturated Fat. If you still aren't convinced that lean meat and coconut oil are 

good forms of Saturated Fat, read this. 

Also, if you're into the whole beauty thing, check out this page to see how you can incorporate coconut oil  

into your beauty regimen. 

For more great info on cooking oils and fats, check out this bloggie blog. 

See what happens when I don't have 70 papers to write for school? 

I get to write about things I love...like saturated fat! Let the blogging begin...again!

Fall Recipes

I'm kinda, borderline, sick. My glands are swollen, my body hurts and I'm definitely not at my best. It's been a stressful week....remember last week when I posted about being all fluffy bunny feeling about my Masters degree? Well, that fluffy bunny feeling has ended because I got slapped in the face by my new class. Hello workload. FML. This isn't going to be easy. I haven't even been able to get excited about Aussie land yet because I'm so busy trying to get things with school and work together before we leave. I know, life could we way worse. I'll stop complaining now.

Not gonna lie...I enjoyed some birthday cake with Jared and Ally over the weekend despite my little paleo-ish challenge thing I have going on. I could have said "no thanks"...buuuut I didn't. So there...that's my confession.

Anyway, the whole point of this post is not to bitch about being a fatty or having a hard class. It's to post 2 recipes that I find to be quite amazing, cozy and filling.

Presenting my two favorite fall recipes: Paleo Chili and Speghetti Squash!
**These taste great even without meat...so vegetarians/vegans...have at it!

Paleo Chili
**I forgot to take a picture of it...but you all know what chili looks like. I can guarantee that it tastes better than it looks!

2lbs ground beef- cook first
2 bell peppers
1 purple onion
1 can of organic tomatoes - for the sake of easy
2 cans of organic tomato sauce
Chili Powder- add to taste
Garlic Powder- add to taste
Cumin- add to taste...and then some
Onion Powder- add to taste
   Add to Crock Pot and cook on low for 8 hours. BAM.

Spaghetti Squash by Desiree and Brianna:

one spaghetti squash
1 lb ground beef
Spicy italian sausage (I used 2 links, but it doesnt really matter)
1 jar marinara sauce of choice (I used tomato basil)
1 diced onion
3 cloves garlic
1 tsp basil
1 tsp oregano

Heat oven to 350 degrees. spray cookie sheet with coconut oil. cut
spaghetti squash length-wise and remove seeds. lay squash cut-side
down on the sheet and bake for 30-40 min or until a fork can easy
penetrate the rind. When done, flip the squash over to help it cool
faster.

While its cooling, cook the onion, beef, and sausage and garlic
together in a pan. Drain the excess fat and add the marinara sauce,
basil and oregano. Set aside.

Once the squash has cooled enough, take a fork and shred the inside.
Put the sauce mixture over the shredded squash and enjoy!!

Quick Fix= Big Fail

I consider myself blessed in that I get to share in the health related success of many people. With this, I get to hear hundreds of stories, share in their journey, and learn from people of all different shapes, sizes, ages, genders and ethnicity. This is what makes you a better coach, trainer, mentor, etc. It goes far beyond the degrees, books and continuing education; you have to get involved and share in each person's journey in order to be successful. What you learn as you grow with these people is that there's no "right way," no "one size fits all" approach to health.

I'd like to make what I consider to be an obvious point in regard to your health; what works for her, probably won't work for you. Her eating plan, caloric intake, exercise routine, lifestyle is not going to be the same as yours. Just because she experienced success using weight watchers, or eating vegan, or eating paleo, or using a stupid 30 day meal/pill/shake/video program (you should be smacked) doesn't mean you will experience the same success she did. Unfortunately, many, many people get caught up in a one size fits all approach to eating and fitness. 

This has come up recently with my one of my friends. She started Crossfit and began to eat a paleo kinda diet.  Her paleo diet, mixed with her new workout routine, wasn't providing her with what all "paleo believers" say they feel when they switch to a paleo lifestyle. She felt tired, constipated, fat, and had gained weight. Obviously, this doesn't happen to everyone who eats paleo, but for her, she was like WTFFF! I eat SO healthy, why do I feel like shit? How did she fix this? She added a few things back into her diet (yogurt, granola, rice) and she felt much better. She didn't stop eating a paleo-ish diet, she didn't add bread or ice cream or processed crap. She added nutrients that made her body feel better. Adaptations should be made in any "diet" to keep your body functioning at the most optimal level. Isn't that the goal of any nutritional/fitness program...to actually feel and look better?? Sometimes it takes tweaking the diet in order to get the results.

This same story occurs with lots of different people of all dietary lifestyles. I hear the vegetarian/vegan story a lot. They eat healthy, feel great at first, and then slowly they begin to feel sick, chubby and tired. They can't seem to understand it! However, some people who eat vegetarian feel fantastic and have never had these issues.

Last example, the shakes/pills/30 day diet people: Their diet works great at first, until of course, it's over, they can't afford to buy more crap, and my favorite epiphany- they realize it's absolutely horrible for their health. Unfortunately, people get caught up in the quick fix and fail to take the time to figure out what will be the healthiest, longest lasting and effective mode of eating for them. It's easy to take pills and make shakes. It's easy to say, "oh well I just won't eat meat." It's easy to say, "I'll never have a cookie again" (ok fine, not as easy). Taking any drastic approach to your health works for some people. However, in my personal journey toward health and with my experience working with people, I have seen it completely backfire, especially when it comes to the Jenny Craig, pill popping and shake drinking population.

Again, there are a few alterations that can be made to your diet to improve your quality of life. The universal rules we can all agree upon in the quest for health: eliminate ALL processed crap from your diet. If it comes in a box, bag, or has a shit load of ingredients- JUST DON'T EAT IT. Sugar should be limited. Massive amounts of processed carbohydrates (bread, pasta, etc) should be eaten rarely in most diets, even for the vegetarians.

The best approach to a "one size fits all" diet is consuming lots of fruits and veggies. Period. If your diet lacks these essential carbohydrates, vitamins and minerals, your health and waistline will pay for it. You can't argue this.

If you choose to eat meat, buy grass fed meat. It's better for you, and better for the environment. The protein is beneficial for many people. However, you can survive without eating it and still hold on to muscle mass. I personally endorse a diet that consists of protein, because I have seen people achieve amazing results by increasing their protein (meat) consumption, but I respect those that do not have it as a staple in their diet.

When you hear a news segment endorsing a new diet plan, pill, video or listen to an un-educated trainer on the Biggest Losing proclaiming weight loss and quick results, do yourself a favor and change the channel, or slap yourself.

And lastly, in regard to fitness, if you sit on the couch, get up and move. If you run everyday, stop and try lifting weights. If you lift light weights, try lifting something heavy. Stop doing bicep curls and start making your workout functional and effective. If you never do cardio, try doing sprints. Adapt your routine and you'll look better and feel better.
 It takes a long time to figure out what will work best for you. Have patience and utilize your resources. Don't buy into the quick fix, don't take advice from Shape magazine, or Jillian Michaels. Don't cut our red meat just because you think it will improve your health. Be smart, listen to your body and you'll know when you've found the right balance.

One Tequila, Two Tequila, Three Tequila, FLOOR.

Let me start this post by saying, I hate you, 5th of July!

Anyway, I hope everyone had a fun, safe weekend.

Due to how I am feeling this morning, I decided to do a post dedicated to the party favorite, Tequila, ok and alcohol in general. Everyone loves a good margarita, but with a good maragarita (or like, 5) comes a crap load of sugar and stuff that will just make you pants tight by the end of the night. Not hot.

So, here's a "paleo" version of a margarita that I have made and ordered on a few occasions. You can also view the recipe here I'm not much of a drinker, although my college days and random outings here and there could lead you to believe otherwise. I choose to indulge when the time is right. This weekend=right time.

NorCal Margarita
-2–3 shots of 100% agave tequila.

-Juice and pulp from one lime (or as many as it takes to get the flavor you want).

-Shake it all up with some ice (or blend it).

-Add soda water to taste.

**Sometimes I will add a splash of margarita mix when making my own...yes, not super healthy, but calories and sugar are minimal if you add just a bit. I don't feel the need to answer to any paleo God about my alcohol/sugar consumption while partying.

Here's why this drink is considered "paleo."

1. Tequila is fermented agave juice, which makes it gluten and starch-free.

2. Insulin release is blunted by lime, helps maintain insulin sensitivity.

3. Alkaline kidney load from limes

4. CO2 bubbles help ethanol enter blood stream more quickly, so you can drink less for same effects.                                                                                                                                                 

Below are alcohol options that are gluten free that aren't too horrible for you. 

-Tequila (Distilled from agave)

-Vodka (Find brands that are distilled from grapes or potatoes. For example, Ciroc - distilled entirely from grapes. Warning, cheaper brands no longer distill from potatoes, be aware of what you buy).

-Gin (All include some sort of botanical. Some are distilled from sugars, others from cereal grains, so be on the lookout)

-Veev (from Acai berries)

-Hard Cider (Typically high in sugar, so this wouldn't be your go to throughout the evening. Stick to organic brands lower in sugar).

-Wine

I'm so happy to have been connected with Jaime at The Healthy Renegade. She has some great posts on fitness, nutrition and overall health. One of my favorite posts is Happy Hour Fitness. Read it. Now, you party animal.

I leave you with my sexy Tequila face. Cheers!

Starting Point- How to do Paleo

I have received quite a few messages and e-mails regarding paleo, exercise and basically questions that boil down to, "where the hell do I start?!"

This first post is dedicated to explaining paleo and providing resources. Prepare yourself...this is going to be a long post. I hope you can put up with me.

My first piece of advice is to do you own research. I speak/write what I believe to be the most effective way to live, eat and exercise. I have seen through trial and error with myself as well as my clients, the benefits of eating gluten free/paleo and while maximizing my physical activity. There are many great websites and books that are listed on the side of this blog...check some of them out! I think one of the best places to start is by reading the FAQ page on the Robb Wolf website. He is an instrumental figure in the world of paleo eaters. I don't suggest joining the Paleo/Crossfit cult that exists...those people are crazy! Just educate yourself via figures such as Robb Wolf and Mark Sissen and make it work for YOU. For example, many people do Paleo + Dairy. You won't die by drinking an occasional beer, or getting ice cream on Friday, although if you do those things daily, there's a chance you will die sooner rather then later. Ugh, buzz kill. Eat clean for most of your meals, and incorporate a little flexibility when you feel ready. Make it be a realistic lifestyle for you.

If you simply google "Paleo recipes," you will see many of your favorite meals turned paleo. Check out everydaypaleo.com and my new personal favorite, paleo-project. For a straight up, no BS super paleo challenge, try Whole30. These websites are straight forward and should be able to provide you with food questions as well as recipes.

To be honest, going paleo is pretty extreme for most people, even those who have already tried every diet. Paleo is like going cold turkey (haha...get it? anyone...anyone?!) from all that you know, love and are comfortable with. You mean, no cheese, no cereal, pasta, beer, whole wheat turkey sandwich...what about my oatmeal?! How do I get my fiber?? Certainty not from fruit and veggies! Eggos and syrup? Fine, what about whole wheat eggos? You mean Kashi Go Lean won't make me lean?!

You must be shitting me!

So yeah, undergoing this kind of change in diet is extreme. It's simple in that your food choices are basic: meat, veggies, fruit, nuts, and seeds. What complicates this "diet" is the initial leap of faith...the ability to grasp and implement the concept of eliminating foods that you have always thought to be "healthy"...whole grains anyone? To go along with that, you realize that the foods you have been avoiding, for example, red meat perhaps?.. may actually be a fantastic addition to your diet. We all know sugar and processed foods are bad, and in most diets, those foods are eaten in moderation. However, by eating paleo, the way you view food changes. It educates you on what it means to eat real food everyday, for every meal and snack. It teaches you how to plan, cook, order at restaurants and how to snack. You don't have to count calories, ounces, grams or moderate your portions. Life and food is ruined by being pre-occupied by that shit. Let the era of dieting end.
Just.Eat.Real.Food.

Benefits of Paleo/Gluten Free Diet by Bri:
-You won't be hungry
-Has been known (and I have witnessed) to decrease the appearance of acne. Healthy (non-pregnant glow!!)
-Learn to cook (and it isn't hard...take it from someone who used to cry due to sucking so bad at making dinner).GirlfriendFail.
-You'll probably loose weight...definitely inches...and definitely improve your body composition. Your muscle to fat ratio will work in your favor!!
-Increased energy
-Balanced hormones- insulin (less insulin spikes=less fat storage), and cortisol regulation
-Variety of real, delicious foods to eat
-Controlled cravings
-Less inflammation (inflammation is a common denominator in MANY diseases).
-Improved sleep- again, thanks to regulated cortisol levels
-Deceased risk of heart disease, diabetes, and many other health conditions.

The list could go on and on, and the benefits vary from person to person. In my experience, these are the most common benefits.

On a personal note, but I guess this blog is always on a personal note, I have seen many positive changes that accompany going completely gluten free and 90% paleo. My husband actually likes what I cook for dinner..AND he eats veggies now...I still can't believe it. Seriously. Anyway, we even bought a deep freezer for our garage due to the crazy amount of meat we buy from Costco. I now eat all sorts of meat after not eating red meat, pork etc for a few years ... (don't hate me, vegans and vegetarians)- read these 3 articles. My stomach issues that I had all through college are gone. My stomach is flatter when I eat strict paleo, strength has increased, skin is usually clear, and more than ever before, I feel confident in my lifestyle.
Yes, I'm always the crazy girl at the restaurant with the annoying order...if you are a waiter and are reading this, please don't spit in my food. On the bright side, I am yet to find a place that I can't find something to eat. Eating gluten free is becoming trendy, so there are plenty of ways to start simply and easily.

Simple ways to Start:
-Eat eggs, not cereal/toast/bagels for breakfast. Try it for a week.
-Plan out what you are going to eat for your meals. Make a paleo grocery list.
-Keep organic beef jerkey, larabars, almonds, fruit etc in your purse for emergency situations or snacks.
-Eat often, seriously. Anyone who knows me knows how much and often I eat...my mom compares me to a teenage boy. Awesome right?!

-Eat protein with each meal.

-Make enough dinner to where you can have left overs for your lunch the following day (big time saver!).

-Buy gluten free sauces/dressings to start your transition.

-Switch to unsweetened almond milk or coconut milk in your coffee. I do vanilla almond milk from Trader Joes. Here's a gluten free shopping list for Trader Joes.

-Don't drink soda. Just don't.

-Aim to be 90% compliant with healthy eating (whatever form of paleo or not that is to you). This means, if you eat 5 meals each day, which you should to keep your metabolism active enough, you are "allowed" about about 3 meals each week where you can splurge a bit. Chocolate anyone? Alcohol? Pizza? Waffles? Do it, just don't do it all the damn time.

So that's paleo in a nutshell. Have a kick ass attitude; if you have tried it all, why not give this a try? Do it to the best of your ability, and do it gradually. If you are a bad ass and feel like diving right into it, by all means, take on a 30 day challenge like I did. Otherwise, pace yourself, make small changes and see how you feel after a week or two. My disclaimer is this: I'm far from perfect. I love chocolate, frozen yogurt and any treat my mom makes. I have no self-control. AND.I.MEAN.NONE. I feel good knowing that for the most part, I eat well... Really well. I'm definitely not a size 2, and I would never want to be a skinny-fat bitch anyway. My ass is big. My shoulders are broad. This is my body, and it is happy and strong. OMG that rhymed!

Please let me know if I can provide any more information. I will be posting a few staple paleo recipes quite soon! If we aren't already friends on facebook, add me! I try to re-post great articles, along with lots of annoying pictures of my food, and puppy. Enjoy! :)

Strong is _______

I would like to start with some words of wisdom; words that I hope resonate with you. Words that you can repeat to yourself when you look in the mirror.

There are many catchy slogans going around that I FULLY endorse! For example, "Strong is the New Skinny," "Strong is the new Beautiful," "Strong is the new Sexy." A few of the more admired women in the fitness/wellness industry have also written about this positive trend. I adore these words. I think it's empowering for women to read and hear the combination of sexy/beautiful/skinny in coorelation with the word "strong."

Ok, we have ALL been told not to compare our bodies to the women we see on TV/magazines...yes, I think we all get this. I actually don't believe that the majority of women compare themselves to Victoria Secret models. I think women have an image in their head of what they imagine THEIR ideal body to look like. For example, I have a big ass. It's a strong big ass, but it's a big ass nonetheless. Would I like it to be smaller, yeah, maybe a little, but I have also come to accept a few things that go a long with having this ass. It's hereditary (thanks mom). It's hard and big and filled with muscle. It can back squat a ton of weight and haul my body through a Half Ironman. I can't change the bone structure of my body. The width of my pelvis will never, ever change no matter how much I diet/exercise. Besides, I would never want my bones to loose their width and strength...hello osteoporosis! Everyone is shaped differently. I naturally, (again, thanks mom) have a smaller waist. My jeans fit tight in the legs and loose in the waist...until I bought a pair of ghetto fabulous Cookie Johnson Jeans...holla! :)I digress. Ok, so what I'm saying is, we all have faults, and parts of our body that we simply cannot change. Factors such as fat content, CAN be changed. I could have a fat jiggly ass that is the same size as my muscular ass...tough choice here! However, you MUST come to accept the body God gave you, and create the healthiest, strongest version of this body.

I challenge you to change the way you view your "imperfections." Embrace the body you have, and manipulate your body into being a machine that works for YOU. If your goal is to loose inches and fat, AWESOME (notice I rarely say pounds...I will save that for another blog post). Get to the gym, and build up some muscle. Believe that "Strong is Sexy, Beautiful and the New Skinny." You are the only one that has control over the future of your health and your reflection in the mirror. Be strong, and be proud.