Mindfulness is better. Why I no longer count calories:

I counted calories because it was a starting point for me to see the affect my food choices had on my weight. It took me a long time and a lot of mindfulness, but I was eventually able to eat again without thinking about the number of calories in every bite of food I was putting into my mouth. 


The obsessiveness of counting calories affected me in a negative way. The biggest problem was instead of satisfying my hunger, I was focusing on the math equation in my head that would get me to my goal weight.

Why you shouldn't over simplify calories:

• The calorie counts are usually drastically low - the one size fits all number they give in magazines isn't applicable to everyone. It's downright dangerous.

• Take one girl who is 5'8, medium build, and highly active. Take another who is 5'1, small build, and moderately active. 

• There is NO way they can both listen to the same calorie count given in the magazine to lose weight. 

• IFYM is better for calculating closer to your caloric needs, but it still promotes an unhealthy relationship with your food. 

• It's not very simple. It requires you to measure and/or weigh your food so that you eat only what is within your set caloric and macronutrients limit for the day. 

• It's tedious and mentally exhausting. 

Now, I understand that listening to your body seems really, really hard. I mean, it kind of feels like that is how you got here in the first place. But.. that's not completely true.
I'll show you listening to your body now versus listening to your body then is completely different.

The key is mindfulness:

• Eat when you're hungry, don't eat when you're not 
• Give up processed foods 
• Stay away from added sugar 
• Focus on nutrient dense, whole foods 
• Stay active and busy (keep yourself occupied so that all of your energy is not focused on your diet) 
• Join a whole food community: Try Whole 9 Life's Whole 30 program or go to Balanced Bites and join their 21 Day Sugar Detox - they're free! 
• Focus on the entire encompassment of a healthy lifestyle, not just the diet 

Butternut Squash Pancakes

Hold Up. 

Before you freak out and say:

"Butternut squash pancakes?!" 

YOU HAVE TO TRY THESE.

I mean in all respects, it's pretty much the exact same thing as having pumpkin pancakes...
and I'm sure you don't have to look too hard to find a million delicious recipes for those (including mine here hehe). So, do yourself a favor and make something glorious for your morning groggy self!

Ingredients:

(serves about 1, 2 or 3 - how hungry are you ;) ?) 

• 3 eggs
• 3/4 cup of canned butternut squash puree
• 3 tbs coconut flour
• 1 tbs maple syrup (optional)
• 1 tsp vanilla extract
• 1 tsp cinnamon (feel free to add more if you just love the spice like me)
• 1 tsp pumpkin pie spice
• 1/2 tsp baking soda
• pinch of salt
• 1 tbs butter, ghee, or coconut oil for greasing the pan

Directions: 

*Check out my post for the pumpkin version of these for a step by step tutorial with pictures here.

1. Mix eggs, butternut squash, maple syrup, and vanilla extract in a bowl
2. In a separate bowl combine coconut flour, cinnamon, pie spice, baking soda, and salt
3. Whisk the bowl of dry ingredients with the wet and let sit while preparing the skillet
4. Melt 1 tbs of coconut oil, butter, or ghee on a skillet over medium heat and coat the pan
5. Turn the heat to medium high and pour pancake batter into desired sized pancakes on the skillet, cook for about one minute
6. Lower heat to medium/ medium low and **DO NOT FLIP** until the bottom of the pancakes are firm and light brown in color (about 3 minutes & you should see tiny bubbles start to appear on the top) - patience is very important in this step
7. Once flipped, cook until light brown on bottom and done in the center, then remove from pan
8. Making sure there is enough oil on your pan to prevent sticking, continue to make pancakes with the rest of the pancake batter, adjusting the heat as necessary ---by the way leftovers freeze well wrapped in plastic and toast up great in a toaster oven
9. Top with whatever makes your morning! (options: maple syrup, almond butter, banana slices, grass fed yogurt, honey, cinnamon, etc.)

Psssssst. I like to top mine with plain greek yogurt for added protein and then dip them into crunchy almond butter. Adding a bite of cinnamon bananas to the end of my pancake filled fork is always a welcomed breakfast!

The Typical Breakfast

Breakfasts are my way of making sure I start the day off right. They are what literally keep me balanced.

My Advice:  

Find a breakfast routine that works for you! (and follows your dietary needs) It does not have to follow exactly what I do, but it is a great idea to have a go-to healthy meal that is easy to reach for and keeps you satisfied until lunch.

I pretty much eat the same thing everyday, although I may throw in a few healthy pancakes, a smoothie, some additional smoked salmon to my eggs, or an omelette once in a while to change it up.

                        

The typical breakfast is:

• 2 soft boiled eggs (Learn how to make them here)

• 1 slice of toasted Ezekiel Sprouted Bread (sesame is my favorite - *not gluten free)

• 1/4 of a ripe avocado, mashed on the toast

• Veggies, steamed or sautéed in coconut oil (spinach, zuchinni, arugula, collard greens, swiss chard, mushrooms, onions - always includes something green)

• Top it all off with cracked pepper, and maybe some sea salt or hot sauce 

On the side I always have one cup of french pressed coffee (because I love it!) and maybe a half of a grapefruit, berries, or some kind of fruit depending on how hungry I am.