“Let’s go out to dinner. I’m craving a big, juicy burger.”
“All I want right now is a hot, cheesy piece of pizza.”
“I’m on my period and I NEED chocolate.”
My guess is you’ve said one of these before, if not all of them. Managing cravings is HUGELY important to staying on track with our eating. (If you’re interested, check out my FREE Cravings Cheat Sheet). We all get cravings once in awhile, but the question we should be asking ourselves is what type of craving is it?
Do you eat junk when you get busy because it’s too hard to find healthy fast-foods? Or maybe you forget to eat until you’re soooo hungry that you just grab the nearest option?
Eating healthy on a jam-packed schedule is HARD, but there are ways to make it work…
1. Pack snacks!
Some of my go-to snacks are fruit, pre-cut veggies, egg muffins, etc. These are all easy things to pack in my lunchbox for when I need a quick fix. When I don’t have access to a refrigerator, I go with nuts, trail mix, RX bars, or Lara bars (Rx bars and Lara bars are made REAL food and have a simple ingredient list).
2. Don’t skip breakfast.
This is KEY for me. If I skip breakfast, I’m starving by 10am and I make bad choices for lunch because when I’m so hungry that I just grab the nearest option. You don’t HAVE TO eat breakfast, but you should do what you need to do to keep yourself from going deep into hunger and cravings. Since I workout in the mornings on an empty stomach, breakfast is a must if I want to prevent bad food choices later in my day.
Meal prep doesn’t have to be an all-day Sunday event, but it can save a lot of time (and stress) throughout the work week.
If you want easy/lazy meal prep, buy a crock-pot. It’s a magical thing. You can throw a bunch of good stuff in there Sunday morning and by nighttime…voila! Meal prep is done…All you have to do is portion it out into containers and you are good to go.
Try this Turkey Chili recipe I posted last week. It’s super easy and so good!
4. Drink water.
It’s hard to remember to drink enough water when you’re busy, but if you’re not properly hydrated you will start to feel fatigued, sleepy, and even get some pretty nasty headaches.
My general rule of thumb is to drink about 2/3 of my body weight in ounces of water per day, plus about 12oz more for each 30 mins of exercise. I keep this big pink jug at my desk to remind me.
5. Grocery delivery.
Do you have trouble making healthy choices when you grocery shop? You see all of your favorite items and you just HAVE to get them, right?
Try grocery shopping online through a food delivery service. Or try a meal delivery service like Blue Apron. Blue Apron has a bunch of yummy meal options in the right portions.
6. Dining out? Plan ahead.
Nowadays almost every restaurant posts a menu online, and some of them even post nutrition facts. Before you head out, take a few minutes to look through the menu and pre-pick a healthy option. Having this healthy choice in your head before you sit down at the table will help you avoid impulsive splurges when your friend asks, “Should we get nachos to start?” or, “Oh the pizza looks good! Let’s get one!”
These are just a few quick tips for keeping things healthy when you’re on a tight schedule. They seem simple, but they work wonders.
Okay friends, I got an email question the other day about why I eat egg whites instead of whole eggs, and it fits into our protein theme for the week so I wanted to address it. If you follow me on insta, you’ll notice I eat egg whites alot (almost every morning). So…why?
First off, what are the benefits of egg whites?
Egg whites are high in protein, which is hard to find in breakfast foods. Half a cup of uncooked egg whites has 15g of protein, which compares to about 5g in 1/2 cup of uncooked oatmeal or 2g in 1/2 cup of Cheerios. Even protein-packed Greek yogurt, which is a another good breakfast option, has 10g in 1/2 cup.
In addition to being high in protein, egg whites are alsolow-calorie. The majority of calories in an egg white come from the protein, and there are minimal calories from fat or carbs. If you’re looking for a naturally high-protein/low-calorie option for breakfast (or brinner if you love breakfast foods like I do), egg whites are one of the best.
Now, what about the yolks?
The yolk of an egg holds the majority of the egg’s calories(80 calories total in an egg: 65 calories in the yolk, 15 in the egg white). Most of the calories in the yolk come from the fat content.
In terms of protein, one whole egg has about 6g (4g comes from the egg white), so you would need about 2.5 whole eggs to total the protein in half a cup of egg whites. Those 2.5 eggs would put you at about 200 calories vs. 60 calories for the half cup of egg whites. Either way it’s not a ton of calories, but if you add mix-ins to your eggs (like cheese or meat) or want a side of toast or fruit, the calories can quickly add up.
On the other hand, if your goal is to get more nutrients, don’t get rid of the yolk! The yolk holds the majority of the good stuff outside of protein, including vitamins, phospholipids (major component of cell membranes), and antioxidants.
Yolks get a bad rap because of cholesterol, which studies have shown is not a totally valid argument. Egg yolks have cholesterol, yes, but very little of that cholesterol is actually absorbed into the bloodstream since eggs have no trans fat and very little saturated fat. According to the Mayo Clinic, “Most healthy people can eat up to seven eggs a week with no increase in their risk of heart disease…this level of egg consumption may actually prevent some types of strokes.”
So, what’s better- eggs or egg whites?
If you’re eating for fat loss, I would recommend egg whites. The trick, though, is to make sure you’re getting nutrients from other sources since you’re cutting out the nutrient-rich yolk. Consider mix some veggies into your egg whites (like broccoli or spinach) so you can add some extra vitamins.
If you’re focused on getting the most nutrient-dense foods, whole eggs are the way to go. When I don’t have an egg white carton and need to use whole eggs, I definitely use the yolk because I just hate throwing all that good stuff down the drain. If I have both whole eggs and egg whites, I’ll use a combo (1 egg + 3 egg whites).
Side note: Awhile back I looked up what the companies that make cartons of egg whites do with the leftover egg yolks…I was pleasantly surprised to learn that they re-purpose them for salad dressings, ice cream, mayo, etc. AND they use the shells for natural soil fertilizer 🙂
I choose to eat egg whites most of the time for a few different reasons. First of all, I like to have a quick, high-protein, post-workout meal in the car on my way to work to help with muscle recovery. Since I avoid supplements and protein shakes I need to make sure I’m getting enough protein from the foods that I eat.
I always make egg muffins at the beginning of the week during meal prep. The quick prep on Sunday is worth it because I look seriously forward to my post-workout breakfast on weekdays. And finally, the last reason I choose egg whites is pretty simple… I actually prefer the taste. Yolks don’t sing to my tastebuds.
So the verdict is that every part of the egg has value, you just have to decide what you want from it.
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