There is such a thing as balance. It doesn’t just exist in fairy tales or in our wildest dreams! You CAN have your cake and eat it too. You don’t HAVE to feel as though you are missing out. You just need to understand your options.
Friends, I’m talking about substitutions. Listen, just because Grandma’s special homemade bread recipe calls for 10 sticks of butter doesn’t mean healthier alternatives don’t still hit us in the feels and bring back the smells and the feelings of eating those slices of freshly baked bread in her 1950’s kitchen. Substitutions make it possible. It isn’t cheating and actually it’s really good for you mentally because when you don’t feel deprived or restricted, studies show that you will continue toward your goal. Another benefit that you might not think about is energy level.
Lots of my clients come to me consuming more than twice the amount of carbs and fats they should for their height, weight and activity level and not nearly enough protein. However modest adjustments in the product they consume can make a major difference in their progress. Here’s one example.
One of Stacy’s favorite meals is breakfast. She eats scrambled eggs, bacon and 2 pieces of white toast with butter paired with her very precious cup of coffee. Let’s break that down from a macro standpoint:
|2 whole eggs (140 cal)||0g||10g||12g|
|Bacon (2 slices, 100 cal)||.2g||7.2g||6.2g|
|White toast (2 slices, 140 cal)||26g||2g||4g|
|Butter (1 tbsp)||0g||11g||0g|
|Coffee – black||0g||0g||.3g|
|1% Milk for coffee – 1oz||1.6g||.3g||1g|
The carbs and fats are very high for the first meal of the day and the protein is a little too low based on her macro targets, but with a few small changes she can still enjoy every bite of her favorite meal:
|1 whole egg, 1 egg white (87 cal)||.2g||5.1g||9.6g|
|Butterball Turkey Bacon (2 slices, 25 cal)||0g||2g||2g|
|Dave’s Killer Bread – Thin Sliced Good Seed (2 slices, 70 cal)||13g||1.5g||3g|
|I Can’t Believe It’s Not Butter Light (1 tbsp)||0g||4g||0g|
|Coffee – black||0g||0g||.3g|
|Premier Protein Caramel Shake (for coffee)||4g||3g||30g|
Stacy saved 10.6g of carbs, 14.9g of fat and ADDED 21.4g of protein. That is a MUCH more balanced meal then what she had been doing. Now we all have the right to make choices, and that’s the beauty of this process. For me, I am WILLING to spend my fat on whole eggs, but someone else may feel that egg whites are preferred so that they can spend their fat macros on some fresh avocado. Your macros. Your choice. But you don’t have to sacrifice anything.
Another common challenge I hear about is ice cream. I have many clients who’s non-negotiable is ice cream. They eat it every day.
1/4 cup (62 ml) of Haagen Dazs Mint Chip Ice Cream is 150 calories, 13.5g of carbs, 10g of fat and 1.5g of protein. By making a simple substitution of ice cream to a Mint Chocolate Chip Yasso Bar (1 bar=62g) 100 calories, 15g of carbs, 2g of fat, 5g of protein, Stacy cuts her fat intake in half and gains more protein. A much better choice! Not to mention the serving is more defined with the Yasso bar reducing the temptation to go back for seconds or thirds!
So as you consider a lifestyle change remember these two things:
- Changing your relationship with food requires CHANGE. You will need to make some modest adjustments in order to reach your goals but you are worth it. See Einstein’s definition of insanity for further proof. 🙂
- Change doesn’t have to be painful or sacrificial. Modest substitutions can and WILL get you to where you are looking to go. Stay positive, lean on me as your coach and we’ll get you to where you want to be – which is changing your relationship with food, and yourself. AKA FOOD FREEDOM!
Most of all, don’t wait until you’ve hit your goal to evolve your thinking. Start the self love journey right away. You are worth it, I believe in you and you can, of course, hit your goals but you can also sustain them. Be as awesome as I know you are.