Fitness, Nutrition, Wellness

Deprive and Binge


There is an endless cycle that exists within most of us. It’s like we can’t help ourselves. We go from one extreme and then suddenly change gears, and go directly for the opposite of that extreme. We put ourselves through hell sometimes and it almost seems impossible to pull ourselves out of it. Think about it: have you ever gone on a diet, so determined to make it work and keep your calories low only to end up stuffing yourself the moment dessert presents itself? Have you ever yo-yo dieted? Have you ever lost the weight only to gain it right back and then some? I know I have and I’m certainly not alone. This is the deprive and binge.

In both cases we are punishing ourselves because somewhere deep down we think that there is something wrong with us and the way we look. So we eat too little or far too much, leaving you feeling weak with hunger (or in denial about it) or feeling like an oompa loompa ready to be rolled out of the room. It definitely doesn’t help that we’re constantly hit advertisements and marketing ploys that push us into that direction too. Even we’re all aware of these things, many of us still struggle to shift away from them and it’s pretty clear why…

There are 2 things that I know for sure:

  1. People in general are not eating enough, but…
  2. Everyone thinks they are eating too much

With everyone that I have coached and worked with and for every person that I`ve ever had a conversation with about nutrition, they all have these 2 things in common. Most people truly believe that they are overeating because they tend to be grazers eating bits of food here and there throughout the day. In reality they are not taking in enough overall calories and when they do eat it`s usually somewhat unbalanced where the nutrient timing is way off. All of this leads to long term undernourishment, making it impossible to lean out and carve out some nice muscular curves. Instead we may end up a little softer than we’d like ultimately leading to the determination to finally get in shape and never eat anything fatty again, until you once again find yourself gorging on nachos and margaritas with your besties on the next girls night out.

Even after we become aware of all of this, we still resist it. I can’t tell you how many people still say that can’t hit their calorie goal for the day or they think it’s too much and they refuse to eat more than 1600 calories. We just can’t quite seem to let go of the notion that in order to look a certain way or achieve that goal weight, we have to eat tiny portions, restrict ourselves and keep the calories low. This is what always leads to the inevitable deprive and binge, where maybe you can keep the calories ultra-low for a while, but you will most likely rebound.

This whole thing is a really hard cycle to break, but I swear to you that it is possible. The first step is to start eating a solid amount of food every day. You need to eat and you need to nourish yourself, and chances are that unless you are in a contest prep like me or if you are 110lbs of muscle with low body fat, then you need to take in more than 1600 calories daily. Keep your meals balanced and focus on nutrient timing. For example, before any workout eat a combo of protein, complex carbs and a little bit of fat, and after working out focus on fast digesting carbs with protein and keep the fat to a minimum. If you lie to nosh at night after dinner, then have a small meal that combines protein with fat (keep the carbs low) so that you get in some slow digesting nourishment during your sleep time. Trust me here, this works. When I finally released the notion of having to restrict myself in order to look a certain way, everything became way easier. I ended up building lean muscle, nice curve and leaning out really well. Getting stage ready and getting into great shape wasn’t as hard as I thought. The struggle was gone and instead I was able to sail through each day and each workout easily because I was fueled up and ready to go.

So how about we all stop going from one extreme to the next by depriving ourselves and then going crazy on food when we just can’t take it anymore? How about we change gears and focus on eating enough of the good stuff every day? There is no reason to punish ourselves or to even entertain the notion that the way we look is a reflection of how awesome we truly are…I know this sounds all woo-woo enlightened and stuff, but to be fair, I know what I’m talking about because I’ve been on both sides of this thing. We do punish ourselves, whether you are aware of it or not. Reprogramming this takes time, but it is possible through feeding yourself well every day. If you can set yourself up for success like this (which I know you can) then the struggle will finally be gone for good.


Nutrition, Wellness

Eat what you want, when you want


What do we really want? It’s simple actually: Eat what we when, when we want. Is it possible to do so and still be healthy? YES! Does it mean that you have to always focus on portion control and moderation? Nope. Allow me to explain…

I used to think that this concept was all about being able to eat junk food, dessert and big decadent meals all the time. Then it shifted towards eating tiny portions of decadent meals like in the books French Women Don’t Get Fat or Naturally Thin. I tried that out and it was short lived, that style of eating doesn’t work for me or most people for that matter. If it did, the obesity epidemic would not exist because we would be able to stop at one bite. Moderation is rough. What this really means is gaining a bit more self-awareness in order to better understand your cravings and taste preferences, and then eating accordingly.

Self-awareness might sound a bit new-agey, but when it comes to dieting, it really comes in handy. It basically helps you to move away from eating something just cause it’s there or just cause it’s a special occasion and to instead eat something because it’s what you really want.

A prime example that I can give you is my weekly treat. In the beginning I always overdid it and ate whatever junk food was available to me and then I’d end up feeling bloated, heavy and guilty. But now I think about what would really taste good to me and what I’m actually in the mood for and then I can just enjoy every bite without the guilt and then get on with my life.

Maybe instead of saying I want to eat what I want, when I want, we can shift towards I enjoy the foods that I really want, whenever I choose to. It’s so powerful when you are able to get to that space and genuinely enjoy food instead of just shoveling it down. You can look forward to your meals without feeling guilty afterward. Guilt is a huge component of this; how many times have you felt bad after overdoing it or going off-plan or cheating on your diet? It sucks and it can easily send the most disciplined person into a tailspin. So just eat what you really want but pay attention to the food and how it tastes and how you feel. In the beginning it might feel like you’re overthinking everything you eat because it’s a bit of a challenge to gauge your cravings and tastes at first. With time though, you’ll get into a good rhythm and soon enough it’ll just be second nature.

This isn’t to say that you should just eat whatever fatty foods are at your disposal, this all comes down to understanding what your body needs nutrient-wise, what your taste bud preferences are and combining the two to create awesome and delicious meals each day. This concept has led me to create countless healthy and delicious recipes like Pad Thai or Oat Flour Waffles or Protein Brownies. Yes, nutrient rich foods are the baseline for good health and they’re an absolute necessity, but you can still make them taste great. So tune in to your preferences and eat real foods that will nourish you, fuel you and satisfy you everyday.

Fitness, Nutrition, Recipes, Wellness

Why fitness isn’t for free


When I first earned my personal trainer certification I started doing a couple of plans for free. I did these for some friends and relatives with the hopes of gaining some extra experience while also helping others get healthy. My thinking was that I was going to be a great resource for people who were looking to get fit, without them having to spend a fortune on some fancy group coaching service with weekly meetings and a minimum buy-in.

Well…I was wrong.

The reality is that if there is no investment, there are no returns. Think of it like this: right now you could google fitness and nutrition plans you will get an endless number of free options. How many people have actually followed those free plans on their own, gotten great results and be able to maintain these results? Very few if any at all. When there is no investment, there is nothing to hold you accountable and accountability is what will keep you on track when you are ready to throw in the towel. Ultimately, when you make this investment you’ll want to get your money’s worth.

Prime example: Someone had asked for my help and I had happily put a plan together for them; they were looking to a significant amount of weight. Well, one day they called me up just to chat and casually mentioned that they were going to pick up a bag of chips. Naturally I started telling them that this wasn’t part of their program and that they would only be hurting themself. This person responded with “I DON’T GIVE A SHIT!” and then they hung up on my face.

Just because you decide that you want to get in shape doesn’t automatically mean that it’s going to happen. You can read all of the fitness magazines or sign up for as many free challenges as you want , but until you actually take massive action and start getting to work, you will never be able to change. What you have to know about weight loss is that it’s work and that it is a lifelong commitment. This may seem intimidating, but what’s the alternative? Continue feeling crappy all the time and disliking the way that you look. Why waste your precious time standing in the dressing room picking apart your body, when you could instead feel great and love every part of yourself? Seriously. You need to invest in yourself. I didn’t become a nationally qualified bodybuilder on my own. I hired a great coach with contest experience who specialized in vegan nutrition. I could have easily gone to the gym and picked out any trainer who would put together some generic plan for me, but I knew that it would be a total waste of resources for me. The investment got me the support that I needed and it created the accountability to fully commit to my goal. I still had to put in a ton of work, but it was totally worth it.

It’s the same principal with groceries. So many of us talk about how expensive it is, but the reality is that quality food and nutrient dense food can be more of an investment that the junk food that has no business being in your grocery kart.

At the end of the day, you get what you give and if you want to finally get healthy and lose weight FOR GOOD then it’s time to invest in yourself and get to work. You don’t have to go to the most expensive gym in your area or buy the most expensive protein powder out there, but you have to invest in the right training and in the right nutrition. And by right I mean the best balance between challenging, enjoyable and great quality. If you love to dance then try a Zumba class, if you’re competitive then try powerlifting or bodybuilding, if you love having a sense of community then try out Crossfit. Nutrition-wise, well if you love chocolate everything then try my Raw Protein Brownie, or if you are all about sushi, well I’ve got a low-carb sushi recipe that will knock your socks off!

The moral of the story is this:

Commit. Invest. Progress.

It’s time. You can do this and I can help. To schedule your FREE 1 on 1 no obligation coaching call click here

P.S. Don’t forget to check my newly released EBooks! There’s an awesome recipe collection with delicious meal and snack options that are 100% vegan. And for those of you looking to go-it alone in terms of losing weight or getting fit, check out the nutritional guide and workout plan!


Diet Overload


There’s a lot of hooey out there, I mean A LOT. With diet and exercise, there is always some new claim popping up almost on a daily basis. It’s so confusing. For myself, even with all of my studies and research I still hear conflicting “facts” that throw me off. Everything from the benefits of a high fat diet, to animal based protein being superior to plant based protein, to whole grains being bad for you, it’s hard to sift through the crap to get to the truth. So let’s address some of the biggest claims of today and see look at what’s real and what’s a waste of your time.

Let’s start off with the very popular current topic right now: fats. The consensus seems to be that fat is back. The low-fat diet craze has been over for a while and now eating higher fats each day and at each meal is great. Avocados, coconut oil, steak, whole milk, eggs with the yolk and even bacon are all good for you! Before you start cheering, let’s take a deeper look at this first. The idea behind this is that fats are slow digesting so you stay fuller longer making it helpful for fat loss and that fatty acids help regulate hormone health by supporting the thyroid function. Fat is one of 3 macronutrients (along with protein and carbohydrates) so you need to consume some each day in order to, you know live and stuff without keeling over. How much fat you need has been debated over for so long and it still is. The current flavour of the month advocates that a diet higher in fat and ultimately lower in carbs is ideal to lose bodyfat. These diet types tend to favour more animal based sources of fats and protein that are heavy on the saturated fat. The worst thing I heard that sent me into an uproar was in a podcast where a so-called health “expert” claimed that since breastmilk is high in saturated fat that humans are always meant to consume saturated fat in significant amounts each day. What a load of crap! The nutritional requirements of an infant who is growing at an exponential rate in a short time period is nothing like the nutritional needs of a grown-ass adult who is no longer in need of growing their organs or bones. When you hear garbage claims like that, disregard them immediately as comparing a baby with an adult is like comparing apples to a hybrid car. It’s crap, it’s useless and it has no business being compared.

The issue with fat is that it is the most calorie dense macronutrient with 9 calories per gram versus 4 calories per gram of protein or carbs, making it very easy to overdo it without even realizing.  Saturated fat in a small amount (as in the amount in 1 TB of avocado or young coconut meat) each day is fine and healthy, but when you consider the amount in animal foods that many consume at each meal then it’s a problem. You put yourself at a higher risk for heart disease, alzheimer’s, type 2 diabetes and cancer (click here for more info). Yikes! So let’s all ease off of the fat bandwagon for a bit and limit your intake to no more than 50g a day if that.

Next up is supplementation. This industry alone is massive where each year consumers spend billions of their hard-earned dollars on protein powders, vitamins, green “superfood” blends, fiber mixes, pre-workouts, muscle building supporters, protein foods like bars, cookies and pudding and all kinds of other stuff. It’s BIG business, but is it necessary? Truthfully, no it isn’t. For the average person who is not an athlete, but who does workout regularly you definitely do not need any supplement whatsoever unless you have a nutritional deficiency and have been advised by your doctor to supplement. When you do supplement keep in mind that most multivitamins are synthetic and are not fully absorbed by the body on top of the fact that the body can only absorb so much of each micronutrient and that any excess amount will be excreted. So, what you’re really paying for is expensive pee. Supplements are meant to supplement a diet that is already balanced, whole and providing you with the necessities, even protein powders aren’t needed. It tends to be the source of choice for post-workout nutrition for pretty much everyone, both competitive athlete and not, but it’s pricey, it tends to have added fillers and artificial sweeteners and unless it’s plant-based it’s once again devoid of fiber. Speaking of which, a client recently asked me whether or not she should take a very popular fiber supplement that you mix in water. A friend of hers had mentioned that it’s the best way to start each day and is necessary for digestive health and aids in weight loss. Not true. So long as your diet is full of veg and whole grains with some fruit, there is no need to waste your money on this. Most people who do supplement with this see an improvement with their digestion mostly just from drinking that water first thing in the morning and not from the fiber mix.

Then there are the fad diets that are centered around one ingredient only like the coconut oil diet, the sweet potato diet and the cabbage soup diet. These diets are always very short term, trust me, you get fed up with eating the same type of food each day. Case in point, during my contest prep I was having about 3 oz of sweet potato each day, sometimes baked, sometimes roasted, sometimes as fries and sometimes mixed with other ingredients to create baked goods like protein cookies, waffles or brownies. Although I mixed it up regularly and it was delicious at the time, now that I am in my off-season I can’t even glance at a sweet potato. When a diet advocates including a specific food into each day you ultimately end up restricting yourself from eating other foods instead and are taking in less variety and less nutrients. In my case, with the sweet potato I could have opted for oats which are high in magnesium, selenium and zinc, or millet which is a good source of tryptophan and B vitamins. On the other end of the spectrum are the diets that demonize one very specific thing that is apparently the root of all evil like fat in the 1990s, carbs in the early 2000s and more recently sugar. In reality, it’s not one thing only that’s contributing to the obesity pandemic, it’s everything. Even though most people know that fast food, prepacked snacks and restaurant meals in general are unhealthy and have no nutritional value, we still consume these things on a daily basis. We still consume the granola bars or cereal that are marketed as whole and natural or we use premade sauces and marinades when cooking at home or we make our own salad dressings but add oils or mayo for creaminess and some kind of sweetener to cut the tanginess. All of this stuff adds up and it accumulates in your body. All of these things both big and small contribute to the weight and health issues that we all deal with.

Of course things are shifting and diets are now marketed as “lifestyles”. One particularly popular one is all about eating the way our ancestors did by cutting out dairy and grain, ultimately going low carb, high fat and heavy on the animal based sources. There are several things that don’t really add up with this “lifestyle”. First off, our paleolethic ancestors didn’t eat as much meat and fish as initially believed, but they did eat some grain (click here to found out more). What’s more is that we are so far removed from that life altogether; we don’t spend our days hunting, foraging and gathering, instead we spend our days indoors, sitting under fluorescent lights in front of a computer screen and when we’re home it’s pretty much the same. So to claim that eating a diet similar to this when our lives and environment are so different makes no sense and is sending us down the wrong path.

With all of this mixed info and confusion it’s no wonder that diets are so short-lived. So instead of trying to figure out what’s real, let’s simplify this as much as possible. When it comes to diet just eat lots of veg, make this the bulk of your meals, seriously. It’s not as expensive as you may think when you opt for seasonal produce and frozen options whenever there’s a sale. Try to sneak in veg wherever you can like blending leafy greens into a shake or sautéing mushrooms and peppers into pasta sauce or adding grated zucchini to oatmeal muffin batter. The advice we always here is to fill up at least half of your plate with veggies and it is so true. Add to that by choosing a variety of veg at each meal and buying at least one new veg at the grocery each week instead of always going for the standard lettuce, kale and carrots. Another thing to keep in mind is that carbohydrates are not the devil and whole grains are good for the body, unless you have a digestive illness like Crohn’s or Celiac and your doctor has advised you to avoid these altogether. I love eating grains, the taste, the flavour and the texture are all wonderful and I include a whole grain at pretty much each meal each day. In terms of protein, well don’t fret so much because we actually don’t need as much as you might think. The protein requirement is about 5-10% of your total calories per day. For the average person consuming 2000 calories that would mean 25 to 50 grams, THAT’S IT. Most protein powders are 25g per scoop FYI. The only time you may want to consider going above the 10% mark is if you are an athlete or if you are trying to mass gain or build lots of muscle and even then extra protein alone will not do it. I strongly suggest (as I’m sure your healthcare provider does to) that you opt for plant based protein sources as much as possible as they contain no dietary cholesterol and are high in fiber. Think beyond tofu and chickpeas and try out seitan, pinto beans and all kinds of lentils. In terms of fat, well try to minimize added oils when cooking and choose raw nuts and seeds with the occasional nut butter to keep it interesting.

Nutrition is always on everyone’s mind and there’s always some gimmicky thing coming out each week that claims to be the answer that we’ve been looking for. But the answer that we’ve been looking for is to just keep it simple, stop over thinking it by trying to adhere to something written in a book or magazine. Look at your entire diet and at how much of it is coming from a prepacked source or restaurant and how much is being made by you. Always choose whole foods as close to their natural state as possible and eat lots of it. Fill your belly at each meal, get lots of volume in and nourish yourself with the good stuff. You know what’s right for you and for your health, so let’s stop resisting and just start eating real food instead.

The next time you find yourself confused, think about this quote:

“You should really cut back on the vegetables” – said NO ONE EVER

To learn more about nutrition and get more helpful tips like this be sure to sign up for the Nutritional Awareness Summer Special available only through the month of July.

Start Strong, Finish Strong

Contest Prep, Fitness, Nutrition

The Rebound


Rebounding is just one of those things… after you reach a goal weight or successfully complete a contest prep, the rebound that follows seems to be the natural part of the process. Or is it? What I it were possible to lose weight and actually keep it off for good and maintain your body weight while maybe even improving your body’s composition? And, dare I say, what if you could be stage ready year round? OMG right? There are some things that can be done to make this happen and these mostly come down to one massive concept: mindset.

Mindset is a very tricky thing because it can be used for some really positive things, but it can also stop you right in your tracks without even being aware that you are part of the problem. Losing weight is the perfect example as you have a specific goal in mind, a magical number to reach on the scale or by dress size. that becomes your focus and seeps into all aspects of your life in that you are always mindful of the quality and quantity of food that you are choosing to consume each day and how it will affect your results. The problem usually kicks in after you’ve reached your goal when one of two things happens: either you went too low in calories and/or certain macros for too long, or there is no follow through or maintenance plan in place to help you, well, maintain your physique. Either way your mindset will take a hit once you surpassed your goal. Sometimes it can be by rewarding yourself or celebrating your achievement with food which can lead to a binge that lasts several days, and sometimes it can be the fact that you no longer have a super specific goal to keep you on track and you’re just lost.

One very popular concept floating around, but very rarely being practiced is moderation. So many of us want balance, we want to be able to enjoy foods, eat what we want when we want it. I’ve heard countless say “everything in moderation is key” or “the 80/20 rule is the way to go”, I’ve tried these things and they don’t work and not just for me but for pretty much everybody. Why? because moderation is REALLY hard, much harder than losing weight and cutting out certain foods altogether. The hard truth is that most of us can’t stop at just one or two bites, no matter how well intentioned we are we just don’t have the will power. I can absolutely attest to this. I know that when I taste something really decadent, I am all in and I will eat the entire box of cookies or pizza or mac n cheese (all vegan versions of course, animal based would make me sick!). As much as I wish I could be the type of person that has just a taste and moves on, I’m not and most people are exactly like me. As I mentioned, it can lead to a full on cheat day or binge that can massively impact not only how you look, but your health as well. When you diet down and lose body fat, your metabolism becomes very sensitive and so a sudden increase in calories especial from fat combined with simple carbohydrates will cause an increase in body fat and will ultimately impact your cardiac health too.

Another important factor in all of this is the fact that as humans we are physiologically hard wired to survive no matter what. When we lose weight or try to, our bodies signals to our brains that we may starve, so the next time you do indulge or everything in you is pushing you to eat, eat and eat. This is why it sometimes feels as if we lose control when eating or as if our bodies are trying to fight us. Our bodies aren’t actually fighting us, they are trying to protect us from starvation and ultimately death. That’s all it is, it’s not because we lack self-control or we are weak, it’s just cause we’re all made that way. Again, this is why moderation very seldom works.

This is why so many bodybuilders pack on weight in the week following a show. Everybody has a victory meal; it’s part of the contest process and part of the culture. Most athletes have been low carb and without a treat meal for so long that it’s all they can think about during peak week, so when the show is over they go nuts. I’ve seen people step off stage and run directly to their coach or family member who is waiting for them with a box of donuts. I can understand why and I certainly engage in the victory meal, but I also know that I’m not gonna feel great right after either. I get bloated and heartburn, it’s not good. In the days following the competition, my muscle definition drops and my six pack of abs starts to fade away along with my spraytan. Now most of this is because I rehydrate and so everything plumps up, but some of it is also body fat. If one  cheat meal leads to a day and then a week, well I would definitely gain back some fat.

As a woman, being at 10% body fat over the long term can impact the hormones, so the best way to be “stage ready” long term is to work directly with your doctor and your coach to find the right combination and possible hormone therapy. Yup, that’s right, anything less than 13% will usually cause amenorrea which can lead to osteoporosis and thyroid problems, so it’s very important to work with a doctor here. Now you may not be super shredded all the time because you can’t be depleted of water all the time, so another equally important part of this is to keep your electrolytes in balance by keeping your water intake high while lightly salting all meals and including potassium rich foods in the diet such as potatoes, winter squash, white beans and bananas. That way you won’t hold on to any excess water weight and you won’t be depleted of electrolyte either. The other two big components here are to hit the gym hard and use an extra calories as a means to mass gain and pack on muscle, and obviously to eat quality food that nourishes you, even if that includes sprouted grains waffles with some earth balance and maple syrup 😊

For the non-competitor who recently hit a milestone in their fitness journey and reached their goal weight or finally dropped those last 5 pounds, the a great option to making it last is the reverse diet. Essentially you will be slowly adding in calories back into your diet usually on a weekly basis. How much to add can be tricky to figure out so it may be best to consult with a nutrition coach for help with this one. Usually a couple extra hundred calories will do the trick so long as all meals are balanced and you are still working out hard. If you are going to have some treats, as a rule of thumb stay away from refined sugars and starches and opt for something that may be a bit easier for your tummy to digest. One thing that’s easy to incorporate is switching to whole grains whether it’s flours in baking, past or bread, that alone will help you get in extra fiber and micronutrients.

Having the right mindset is the difference between just reaching your goal and moving beyond that goal. Just remember that it doesn’t have to be this horrible fight with yourself; it doesn’t have to be this big struggle where you have to be super strict for the rest of your life. Change your mindset and start seeing the reality that food is here to nourish you and that’s all, the fact that it tastes great is just the added bonus.

If you liked this article, be sure to check out my Summer Special for the month July!

Start Strong, Finish Strong


The One Size Fits All Diet


If only there was one diet that every single person could follow. If only this diet was equally effective for everyone in helping lose weight and keep it off for good. Think about how much easier life would be if that were the case; all of the confusion over eating right and how much would no longer exist. Ultimately it would render the bombardement of marketing schemes obsolete and take out all of the guess work for each person when it comes to nutrition. Unfortunately that’s not the case.

Have you ever noticed that one person may follow aa diet plan and see amazing results while another will follow it exactly the same way, but instead will make hardly any progress? It’s very common. Why? Let me count the ways…

There are so many different factors to take into consideration when it comes to diet and nutrition. You’ve got the standard items like age, current weight and body composition, level of activity and training age (the number of years a person has been consistently exercising), and gender. Then there’s the more specific things like genetics, pre-existing health issues, current lifestyle (for example having a sedentary job or more manual labour), stress levels and adequate sleep acquired on the average night. All of these things play a key role in whether or not a diet plan will work for you.

A prime example of this is when a friend of mine mentioned that she and her husband were going to follow a 30 day diet plan. This particular plan emphasized eating “real food” only with a focus on organic foods including meat, fish, nuts, oils, vegetables and fruits. At the same time it also requires that you do not eat any legumes (like beans or peanuts), grains (even whole grains), any kind of sweetener, dairy or sulphites. What’s more is that it also bans any kind of sweet treat items even if it contains “approved ingredients” only in order to get you out the dessert mindset. Many of the suggested recipes included a high portion of protein along with a high level of fat accompanied with vegetables. Starch-wise your only option is the starchy vegetable such as potato, sweet potato or carrots. Now in theory this diet plan sounds solid as you are eating foods close to their natural state and avoiding things that may cause allergies or sensitivities.

So my friend and her husband embarked on this 30 day plan and followed it to a T while trying many of the suggested recipes along the way. Her husband did great; he lost weight and was no longer bloated, he had great energy each day and never had any cravings. My friend however had the exact opposite experience. She gained weight, felt bloated all of the time and had very low energy, even though her portion sizes were in check. After 11 days, she had had enough and went back to her previous nutrition plan which had worked very well for her in the past. This plan was lower in fat and allowed whole grains along with healthy treat meals. Not only did she find herself feeling way better and less bloated, but within a few days she was well on her back towards her weight loss goals.

I can also definitely attest to the no one size fits all diet solution. I’ve tried everything from portion control, to calories counting, to IIFYM, to low carb and ketogenic. Well, none of them worked…that’s not entirely true. Some worked, but all were very short term solutions and none of them did anything to improve my body composition. These diets all pretty much left me skinnyfat. What does work for me and what has helped me to get lean, strong and build muscle is a low-fat plant based diet with at least half of my total calories coming from complex carbohydrates including whole grains. Keep in mind though that by low-fat I mean no more than 40-50 grams total per day including those found naturally in food like tofu and tempeh. Anytime that I have deviated from this in anyway, I have always experienced fat gain, bloating and indigestion whether in contest prep or not.

Now what works for me may not work for you, that’s for sure. The best thing to do if you are confused about what’s right for you is start by cutting out added sugar and artificial sweeteners. Then look at any food that may give you an upset tummy or heartburn, try to gradually reduce your intake of this and replace it with a healthy alternative. Overall though, be sure to keep all meals well balanced with all 3 macros while taking into account the naturally occurring sources of fat found in your protein and naturally occurring carbohydrates and sugars found in fruit, vegetables and whole grains. Don’t ever be fooled by prepackaged snack items. they always contain too much fat, carbs and sugar without enough protein. Even if these items are marketed as healthy take a look at the ingredients, nutritional info and serving size. If you’re still confused or are eating clean/balanced but aren’t experiencing any progress then keep a food journal for at least a week, writing down everything that you eat, drink and how much, and then calculate the macros for each day and nutritional value of your meals. It may indicate some unbalanced eating on your part. I did this exercise a couple years back and my nutrition was way off; too much fat, not enough protein.

It can be overwhelming trying to figure out how to nourish yourself so don’t put too much pressure on getting it right from the beginning. Seek out help from a nutritionist or dietician to maybe help shed a little light on what you can do and what you want to do for the long haul. Focus on your health first and creating a nutritional way of life that you can easily incorporate into your everyday.

Start Strong, Finish Strong

Fitness, Nutrition, Wellness

The Skinny Complex


I remember from a young age and even today being praised for being tiny and skinny. I remember standing in my bedroom at 6 years old and knowing how much I weighed and that it was a good thing that the number was so small. I remember being a teenager and a relative of mine stood next to me and said to our family “Look how small Denise is, she’s half my size!”. I remember this past summer, running into a friend after I had just gone for a jog and her saying to me “Oh my God, you’re so nice and skinny, it’s amazing”. I thought that things were shifting, that people were starting to see health before skinny, that the focus was on taking care of yourself instead of losing weight. I was completely wrong. Nothing has changed. People are still obsessed with being skinny. The more time goes by, the more I think that it’s getting worse.

At every family gathering, the conversation always shifts to losing weight regardless of what else is going on in our lives, it always goes back to being thin. I even had one relative ask me for advice when she mentioned that her biggest issue was that she gets so busy during the day, she forgets to eat and then goes home and overeats. Before I share my response, I would like to say this : HOW CAN ANYONE FORGET TO EAT?! Seriously!!!! I have never forgotten to eat; it is a concept so foreign to me. But I guess it does happen so I suggested that she pack a little something ahead of time that she can toss in her purse as a snack or buy something like individual prepackaged unsalted nuts or fresh cut fruit and leave them in the fridge at her office. Well, it was in one ear and out the other, she had this glazed over look in her eye and instantly responded with “well, that would mean that I’d have to be organized which I am not”. If that’s what you truly think of yourself and what you say to yourself, then that’s exactly what you’ll be. What you’re really saying is that you’re too lazing to eat right. That’s the bottom line, it’s harsh, but the truth hurts. Needless to say, the conversation went right back to losing weight. No mention of health or wellness or nutrition, it was all about the number on the scale dropping.

For some reason people always feel the need to point out when someone is skinny or eating healthy. It’s always such a big deal. A prime example was when I went out to dinner with some friends and the only plant based option on the menu was a salad, so that’s what I ordered. Out of the 9 of us, each one of the ladies at one point or another during the evening would say “Denise, you must be starving!”. This happened non-stop throughout  the night. No matter how many times I repeated that I was good because I eat every 2 hours anyway so I was perfectly fine, they kept on making a fuss over my meal and pointing out that I was eating light. It’s not as if I was sitting there staring at everyone else’s plates and salivating, or saying “that looks so good, I wish I could eat that!” That wasn’t the case at all, trust me when I say that I was really very much good with my salad. Finally towards the end of the night after my trying to no avail to convince my group that I wasn’t depriving myself of nourishment, one friend turned to me and said “I think we are making a bigger deal out of this than it actually is”. Yes, yes you were.

I like to think that when people say things or point things out that it’s coming from a place of love and concern, but really it’s not. If anything, it’s coming from a place of discomfort. People are genuinely uncomfortable eating with someone who is choosing a lighter option when they are eating something a bit more decadent. At this point it’s happened so many times that it no longer surprises me. I’ve heard it all. The saddest one was when after enjoying a big dinner, I had turned desert because I was stuffed and the back-handed response I received was “well, you’ve become very reasonable haven’t you?” This was coming from a person who admitted to hiding in the kitchen and stuffing their face with cookies when their mother had passed away just minutes before. It’s tragic, it’s suffering. I’m sad for this person because I know that they are hurting, but that at this point they’ve given up on themselves, and yet they still feel the need to point out that my husband and I are always reasonable when it comes to eating habits and always says it with a touch of disdain.

Another aspect of The Skinny Complex is self-deprication. A few days ago a friend of mine pointed out that the ladies in her family who appear to be slim always point out that they’ve gained a few pounds, or need to work on their tummy or love handles or try to get rid of their muffin top. These ladies unfortunately feel the need to point it out and claim that they have these so-called flaws. Why are these flaws? Why do we need to point them out? Self-deprication is just a way of protecting yourself, by pointing out what you think is wrong with you before anyone else might. First of all, nobody notices this stuff on other people because they are so busy thinking about themselves and their own “flaws”. Think about it: Do you seek out the cellulite on other women? Do you stare at woman’s midsection if she doesn’t have a six pack of abs? My guess is that you don’t, I know that I don’t and when I realized this, I realized how ridiculous we can all be. The negative self-talk isn’t something that you would say to anyone else, ever.

This obsession is so intense, being skinny seems to be on everyone’s mind all the time, whether they realize it or not. The comments I’ve heard, the conversations I’ve had, the back-handed snarky remarks thrown at me are all just projections of other peoples issues. A person’s size has nothing to do with anything whatsoever. Being a certain dress size is not an accomplishment at all and it doesn’t deserve to be praised in any way. Just because someone may appear slim doesn’t mean that they are healthy and it certainly doesn’t mean that they’ve done something so miraculous that it needs to be pointed out. An accomplishment in terms of physique would be someone who decides to become healthier by becoming more active or starting to eat more whole foods and balanced meals. Dress size has nothing to do with it, looks have nothing to do with it. Focus on health above anything else, because it’s everything. When you’re health is not 100% everything stops, priorities shift and suddenly the number on the scale or those emails that you just have to respond to or that Instagram post that you just have to put up no longer matter.

Those comments that I heard when I was younger could have been so damaging and dangerous to me; I couldn’t become terribly sick as a result of that. The reason why I didn’t was honestly because I have always enjoyed exercising, I’m terrible at sports, but working out has always been fun. Everything from doing workout videos with my mom in our basement to taking up jogging with my dad and then weightlifting in recent years with my husband. Being exposed to that from an early age helped me understand and become aware of health above size. Everything that I’ve done in terms of nutrition, diet, weight loss and workouts have always been driven by my wanting to be as healthy as possible, not as thin as possible.

The next time you catch yourself pointing out someone else’s meal or size or anything of that sort, stop before you speak and think about why you are saying this. Remember that this is only you projecting some insecurity onto someone else and keep in mind that it may even impact that other person in a negative way (especially if they are young). Just focus on yourself and your well being, instead of how everyone else looks compared to you. Stop the cycle, stop hurting yourself and please start recognizing that skinny is not something to be praised or celebrated. Being physically active, eating a well balanced diet, maintaining a healthy body are what should be celebrated and considered inspiring. Be the best you every day, eat to live and be well.

Start Strong, Finish Strong