Strategic Eating Archives - Power Foods Lifestyle Blog

Category: Strategic Eating

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Episode #190: Strategic Indulgences

Are you sick and tired of trying to lose weight, but giving up because you miss your favorite ‘CHEAT’ foods? Are you wanting to understand some of the nuance behind Indulgence Meals? (No longer will we don’t use the word ‘Cheat’ here at the Power Foods Lifestyle). Would you like to know just how often YOU should be indulging when you’re motivated and working to improve your health and body composition? If so, this episode is for you! In Episode #190, Kristy Jo will help you learn the following: when you physiologically need indulgence meals ways to beat extreme approaches that result in hormonal disturbance and additional fat gain what an indulgence meal actually constitutes just how much to push your caloric deficit every day how to indulge without eating non-strategic foods (this would be ideal as you develop in the PFL!) and so much more! A true lifestyle change...

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Exogenous Ketones | Body Buddies Podcast Episode #188

Exogenous Ketones, like any other product on the market, can appear to be the miracle product that puts us immediately into fat burn! But are they really all they’re cracked up to be? Ketones are your body’s secondary fuel source for the brain while glucose is the primary fuel source. When you go lower carb in your eating or into ketosis for fat loss and anti-inflammatory goals, you may experience something called the “carb flu.” If you suddenly have that shortage of carbohydrates, you may feel fatigued, lethargic, and sometimes even nauseous. If you don’t want to take the time to slowly reduce the amount of carbs you eat each day, you can take ketones to help replace the fuel going to the brain while the transition is taking place. I do recommend exogenous ketones for the right individual: Individuals who are in a Ketogenic (lower carb state) who wish...

Why Grass-Fed Beef Is Superior to Conventional Beef (STOP Buying It)

“Beef. It’s what’s for dinner . . . ” (here’s what they didn’t tell us). . . Without a doubt, grass-fed beef is growing in popularity due to not only taste, but proper education. In 2013, retail sales of grass-fed beef clocked in at over $400 million, which was staggering compared to only $5 million in sales in 1998.   Eating beef once per day in at the main meal (dinner) is what we were told for years during the American advertising campaign, paid for by the Beef Checkoff Program. While I agree this was a successful campaign when it comes to profits of the cattle industry, I do not agree with the slogan. Here at Body Buddies and the Power Foods Lifestyle, my job as a Mind and Body Strategist is to help you learn not only some important science, but to navigate your thoughts and application of behavior appropriately for your...

Eat Sugary, Processed Foods Like THIS To Lose Weight

Do you love sugary, processed, non-strategic foods? Did you know you can still eat and enjoy them? After all, if you are trying to follow a diet with someone else’s rules that just aren’t working for you, I can almost guarantee you will not stick with it. How do I know that? Because I failed at so many diets in my life. I did great for a week or two–you know, I have a distant memory of making it a month on one approach, but time and time again I broke. I gave in. I binged, and it turned into a repetitive downward spiral, ending in heavier  eating sessions. Thank goodness I finally realized that I needed a completely new way of looking, and thinking, about  food to succeed! Now that I have achieved that through some very awesome principles, I’d like to share them with you. Do you agree...

Tiers of the Power Foods Lifestyle | Ditch the All-Or-Nothing Thinking!

Do you have all-or-nothing thinking when it comes to Dieting and Nutrition? Are you guilty of jumping on the latest bandwagon for nutrition and dieting, done well for a time, then felt completely disappointed in yourself as life happened and you weren’t able to finish strong? If so, you’re not alone. A recent study found that only 20% of people who start a diet make it to the one week mark, and of those people, only 20% make it to the 3-month mark. Is there any wonder there is SUCH a big business for diets, nutritional dogmas, weight loss products, and supplements? I cringe and shake my head as I observe what’s happening in our society. Simultaneously, my heart fills with gratitude that I was able to exit the pool of frustration I personally was swimming in, and “dry off.” Now, I’m being the “lifeguard” trying to pull YOU out...

Recipe Book Macros and Portions | The Power Foods Lifestyle

If you have purchased the Power Foods Lifestyle Recipe Books and wondered about how to adapt the macros and portion sizes, this blog post is for you. In the beginning of each volume of recipes, there is a full page that describes how portion sizes work. Note the words “guidelines” in the first paragraph. These are not, nor can they be, absolutes. The complexities of such nuanced information such as caloric expenditure, Basal Metabolic Rate (BMR), energy levels, insulin resistance, digestive capacity, and hormone fluctuation renders it a nearly impossible task to give everyone that ever reads my books exact numbers. With that said, I do my best to give you a starting point. If you are serious about accelerating to your goals, decreasing your overwhelm, and just being told what to do, I encourage you to utilize my discounted Introductory Coaching Call.  Let’s now look at the page that discusses portions: Let’s...

WHY We Like Sweet Treats and Non-Strategic Food | Abolition of Failures

It’s time to release your failures. Your nutrition choices are really a matter of who are you. What do you want? What would you like to accomplish? If you could remove all doubt, all fear, all past failures or past programming that has led you to believe and think and act the way you are right now, if we could wipe that out clean, what would you say is possible? What would you like to do?” I recently had the privilege of being interviewed on the “Essential Oil Revolution” Podcast, the #1 Essential Oils podcast in the world with Samantha Wright. I had a great time discussing multiple topics with her including the Coconut Oil Scandal of 2017,  what really raises cholesterol, and how we can start to make a difference in our health with Power Foods Lifestyle principles. While you can listen to the entire interview below, I have transcribed the...

How to Track Your Macros | The Power Foods Lifestyle

When you’re ready to hit the ground running with your weight loss, muscle gains, or health correction goals, tracking your macros  in My Fitness Pal can be one of the best places to start and heighten your awareness. In this blog post, I will explain to you what macronutrients (macros) are,  how they are more important to track than calories,  and  some other great tips to help you accelerate into those exciting “oh my gosh, what have you been doing?!s. “Being aware of my body and what it truly needs to function as an athlete has helped me to trust the Power Foods Lifestyle even more. Kristy helped me learn about tracking my macros and the power it has given me is unreal! I am so much more aware of how food affects my energy and fuels my workouts and I know exactly what nutrients I’m getting from each meal. There...

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Muscle Cramps and Electrolytes

Do you experience muscle cramps at night? Or perhaps during or after a workout? Perhaps you’re experiencing one of the following symptoms of imbalanced electrolytes: Headaches, dry skin, dizziness, or irregular heartbeat. The good news is these symptoms can be easily remedied. The bad news is that many people do not remedy them, and experience these symptoms that lead to a less-than-optimal life, and even early death. Learn more in Body Buddies Podcast Episode #173: Imbalanced Electrolytes. What are Electrolytes? Electrolytes are a substance that produces an electronically conducting solution when dissolved in water. Electrolytes are essential for managing the body’s fluid balance. The main four electrolytes include magnesium, sodium, potassium, and calcium. Who Is at Risk for Imbalanced Electrolytes? Those who use diuretics Those who exert themselves a lot Those who are sick and vomiting Those who are sick and have diarrhea Those who have experienced trauma Those with excessive...

Got Cravings? Try These Power Foods Cravings Killers | Power Foods Lifestyle

So you’re eating healthy and weight loss is occurring, but what do you do when cravings come out of nowhere and threaten to overhaul your strategic nutrition lifestyle? When you are trying to lose weight, it can be very frustrating to have those sugar cravings kick in! Whether it’s a physiological reason (like a nutritional deficiency) that triggers the cravings, or a response to stress in your life (code SUGAR FIX), the end-game is always the same when you give in: FRUSTRATION WITH YOURSELF. You know better. You know that sugar is the enemy to weight loss as it raises your blood sugar. You have done the Power Foods Lifestyle basic training by reading the book and making some of the recipes. Yet . . . you feel so weak! Well here is the fact, my friend. You’re not weak. But there are strategies to help you overcome the Sugar Cravings! I discuss these...