Cassey Ho's Blog, page 55
June 7, 2021
What Does it Mean to Have a Healthy Relationship With Food?
Hey guys!
I’ve noticed a trend every time I post anything about food.
Whether it’s healthy eating tips, recipes that I love, or what I ate on my 90 Day Journey, I always see so many comments that say something along the lines of “I want to have a healthier relationship with food.”
Seeing those comments over and over obviously made me wonder how I can help.
Talking about what a healthy relationship with food even looks like seems like a good place to start! What does it even mean? It can be confusing because there’s a lot of mixed messages on social media thanks to diet culture. It blurs the line between “healthy” and “damaging,” and honestly it’s frustrating.
So – what IS a healthy relationship with food? Let’s talk about it.
It’s not about what you eat
Your relationship with food really doesn’t have anything to do with what you’re actually eating! You can eat pizza and cupcakes all day long and still have a healthy relationship with food, just like you can eat veggies and salmon all the time and still have a good relationship with food.
So it’s not about what you eat. It’s about WHY you eat and how food makes you feel.
It’s about eating to feed your body, meet your needs, and choose foods based on what makes you feel good.
It’s about NOT choosing foods based on the “rules” that diet culture pressures us to follow.
Signs your relationship with food could use some work
Sometimes a bad relationship with food can appear as “healthy.” It’s easy to feel as though you’re just practicing discipline and it’s common to feel like resisting the food we want = success. Diet culture celebrates restriction, calling it “strong” or “willpower.” Even though we’re told over and over that it’s healthy to live life this way, it’s really not.
Here are some signs that your relationship with food isn’t actually serving you in a positive way:
Feelings of guilt
Labeling foods as “good” or “bad”
Frequently crash dieting
Restricting favorite foods, and then bingeing when you give into cravings
Stressing out about going out to eat or about eating in a social situation
“Punishing” yourself with a hard workout after you indulge in something “unhealthy”
Obsessing over counting calories, macros, food groups, etc.
Questioning your body when you feel hungry
Allowing no flexibility in your diet
Like I said before, diet culture blurs the line between what is healthy and what is damaging. Choosing to make more nutritious choices, to eat according to your needs, and eating the best foods to fuel your body are all healthy. Yes, they take some commitment and willpower, but in the end, it should be about what makes you feel good. Not guilty.
If you’re dealing with any of the signs listed above, it’s possible that your mindset has crossed the line from “healthy” to damaging. But don’t worry! I have some tips to get you back to eating healthy in a HEALTHY way.
A healthy relationship with food looks like…
Sometimes we get so deep into diet culture that we forget what a good relationship with food even looks like! I know because I’ve been there. Since I’ve worked on my attitude towards food (i.e. striving to nourish vs. restrict), I’ve noticed the way I interact with food has changed. Things like…
Eating when I’m hungry
Stopping when I’m full (even if it means leaving some food on my plate)
More flexibility with my diet (which means more variety!)
Less stress over planning and tracking every morsel
More energy (because I’m eating enough!)
Eating is more FUN!
I trust my body
I can enjoy social situations
I can eat all foods without guilt
Of course, the word “healthy” is subjective. What feels “healthy” to you might not match my exact experience. And remember – it’s a process! All of those changes won’t happen overnight, and sometimes it comes naturally while other times I really have to work on it.
How to fix your relationship with food
Creating a better relationship with food takes some work, but it’s so worth it. Here are some ways to change your mindset about food and let go of any stress you have about eating.
Practice mindful eating – Instead of telling your body what it needs, let your body tell you what it needs. Mindful eating means being more present during your meals. Get rid of distractions like your phone, TV or work and enjoy your food. Pay attention to every detail from taste to how it makes you feel. And learn to understand your hunger and fullness cues.
Give yourself permission to eat when you’re hungry – Again, listen to your body. I PROMISE you can trust it! The more you do, the more in control you will feel.
Accept that all foods can fit – Yes. ALL foods. Labeling foods as “good” and “bad” is a habit that serves no good purpose because all types of food provide some kind of nourishment. Yes, some foods fuel our bodies more than others, but food is about so much more than that. It’s social and emotional. Sometimes we need food to nourish our spirit. If you’re overwhelming yourself with guilt every time you eat those foods, you’re only hurting yourself.
Remove yourself from situations that promote food guilt – If your trainer at the gym is telling you to restrict or making you feel guilty, find a new trainer or gym. If a friend is constantly food shaming herself or others, give yourself a little space. If the accounts on Instagram are pushing intense diets with unrealistic results, unfollow. Go find the accounts that promote nutrition from all food groups, eating enough, and listening to your body.
Ask for help if you need it
THIS IS IMPORTANT – Sometimes these problems have deep roots. So don’t be afraid to ask for extra help if you need it! I consulted with my dietitian before I wrote this post, and you should talk to your doctor, dietitian or other health professionals for extra guidance!
June 4, 2021
Your Ultimate Guide to Measuring and Understanding Portion Sizes
Hey guys!
A few weeks ago, I made a post on the BODY By Blogilates IG about portion sizes. It brought up A LOT of questions so I thought we’d talk about it more here! Have you ever wondered where portion sizes come from, or how they’re different from serving sizes? Or if measuring either one is really necessary?
First, let’s talk about portions vs. servings. As defined by the USDA:
Serving = A standardized amount of food, used on nutrition labels. These are usually based on “recommended amounts.”
Portion = The amount of food YOU choose to eat.
So let’s apply that to one of my favorite foods, ice cream! If you look on a nutrition label, the SERVING size is 1/2 cup. But you know I’m scooping at least 1 cup, and that would be my PORTION size.
Okay, but which one should we use to plan meals? Both? Neither? Let’s find out.
How to use portion sizes
How can we use portion sizes in a healthy way? First – should your portion size always match the serving size listed on the nutrition label?
It doesn’t have to! The label is just a guide. It’s there to help you estimate the calories, macronutrients, vitamins and minerals you’re getting from your food and to give you an idea of how much the average person should eat, based on USDA recommendations.
Simply being aware of what a serving looks like can help you portion your foods appropriately. It doesn’t have to be a strict thing where you measure everything you put on your plate though! I like to think of it as a tool to portion foods according to my needs and goals.
Also! I found it suuuuuper helpful when I learned to eyeball what common portion sizes like a cup or tablespoon looks like. I use this to measure portions and even when I’m cooking or meal prepping.
Here are some tricks I use to measure portion sizes!
When portion control is your goal
Portion control is a struggle. Soooo many people say it’s hard to avoid overeating certain foods, which just makes them feel uncomfortable later. THIS is where estimating your portions can help.
It’s not about restriction or meticulously measuring everything you eat. It’s about balancing your meals, satisfying your cravings, and decreasing the chances that you’ll overdo it and feel bloated and uncomfortable later.
Instead of sitting down on the couch with a bag of chips, estimate a portion with two hands. When you’re dipping out some ice cream, do it mindfully by eyeballing a portion about the size of your palm. Or two portions if you really love ice cream like I do 
The point is to KNOW what you’re eating, instead of mindlessly eating more than you really want into a bowl.
If you eat your portion and still feeling hungry or want more, you can absolutely honor that!
When you’re tracking macros
If you choose to track macros for your personal goals, it’s sooooooo helpful to know what a serving looks like. Here are some examples.
Protein – 3 oz is about the size of a deck of cards, or the palm of your hand. A 3 oz serving is ~21g protein.
Fat – A teaspoon is about the size of your thumbnail. One teaspoon serving is ~5g fat.
It’s common to use a Tablespoon serving for fats as well, which is about the size of your thumb.
Carbs – This depends on the food. For things like pasta, rice and cereal, you can use a scooped handful to measure about 1/2 cup. It’s also about the size of a tennis ball! For fruits and veggies, the size of a fist or baseball will give you a 1 cup serving.
Again, is it “bad” to eat more than the serving size? NOPE. The point is to use the serving size to create the best portion size for YOU.
When you’re cooking and meal prepping
I think cooking taught me the most about serving sizes! I haaaaaate getting a bunch of dishes and measuring spoons dirty, and my cooking style is kinda just throwing together ingredients that sound good. So learning to eyeball ingredient measurements totally changed my cooking game.
Obviously, this won’t work for everything (I learned the hard way that baking is pretty specific), but WOW learning to eyeball some common measurements has been a serious time saver.
The same trick probably saves serious time with meal prep too. Portioning out your meals ahead of time saves you from cooking all week long and it makes healthy meals available and ready to eat! From my experience, that means you’re more like to EAT them, vs. graze in your pantry while trying to decide what to eat (I am sooo guilty of this).
Final thoughts – use portions as a guide, not a strict rule
Hopefully this little guide helps you see how portion sizes are helpful without adding rules or restrictions to your diet.
Serving sizes are just recommendations, and each of us has very different needs. Let the recommendations serve as a tool to ultimately measure the portion of food YOU need to meet YOUR goals!
June 2, 2021
Dear Cassey: I want to workout but I keep making excuses
Hey In a Rut,
I totally hear you. Working out is a habit, and not always an easy one. In fact, I don’t think we talk ENOUGH about just how hard it can be to build a new habit like fitness. It takes dedication and it takes the right attitude. It’s never easy when you start, it’s EASIER to make excuses to skip, and you have to do the work to find what motivates you.
So let’s start with finding what motivates you. You have to do a little digging to figure out what fitness will do for YOU. Once you figure that out, you’ll be able to flip any excuse that normally derails you. Let’s use your examples, shall we?
Stress – Working out can be the ultimate de-stressor. If you’re consistently active, you might notice your stress levels become much more manageable.
Work – Squeezing in some time to exercise before work could put you in a better mood and help you concentrate. If you prefer to work out after work, it will help you unwind and feel refreshed after a long day – especially if you spend a lot of time sitting!
Studying – I already mentioned that exercise will help you concentrate! You might find that making time for a workout helps you study more efficiently!
Tiredness – All of the above will make you tired. It might seem like exercise would just make you more tired, but it would likely do the opposite! Some movement might be just what you need to feel more energized.
Maybe you already know all of these things. The point of thinking this way is to change your mindset to stop short of making excuses and instead, always think “yes, I’m feeling tired and I’d rather relax BUT I’ll at least do a short workout because I know I will feel more energized.” Or “I really need to study BUT I know that I’ll concentrate better if I go on a quick walk first.”
Successfully sticking to a new habit all comes down to mindset. Guilting and shaming yourself won’t cut it! Think about what you need to get out of working out and what motivates you… and remind yourself often.
Second, you have to prioritize the time. Start small if you need to – even 10 minutes is better than nothing. It’s enough to get your body used to all of the wonderful things that exercise can do. Then the habit just builds on itself. You’ll find yourself making excuses to fit that workout in, rather than skip it.
Lastly, seek out the workouts that you enjoy. And remember that even when you get into a solid routine, you’ll have days that you just don’t feel like working out. Days when stress or fatigue from a busy day will just take over. And that’s OKAY. It doesn’t mean you’re making excuses because those feelings are valid.
There’s no rule that you need to go super hard every single day. In fact, you really shouldn’t! Get comfortable with the fact that any movement is enough – even short walks and gentle yoga. Just move, do what makes you feel good, and have fun!
Do you have any motivation tips for In A Rut? Tell us in the comments!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
May 31, 2021
What Your Period Can Say About Your Health
Hey guys!
When I told my story about losing my period due to extreme dieting, it opened the door to sooo many of you sharing your own experience with the same thing. It also made me realize that even though your period health is soo important for women, it’s not really talked about enough.
The final straw for me was when I read so many comments on my other post saying you were told not to worry about losing your period when you were a young athlete. That it wasn’t really a big deal.
But it IS a big deal.
I wanted to dive deeper into menstrual health, because your period can tell us so much about what’s going on inside our bodies. Your period health is important. So let’s learn all we can about it, shall we?!
The Menstrual Cycle
Each part of the menstrual cycle is important in its own unique way. When you start your period, a new cycle begins! Some other key parts of the menstrual cycle include:
Follicular Phase – This actually starts on the first day of your period, too. During this phase, the ovaries produce follicles that carry immature eggs. When the eggs mature, the healthiest one gets to move onto the next phase.
Ovulation – Next, the healthy, mature egg travels to the uterus. This is when it’s possible to get pregnant! The egg sticks around for about 24 hours and if it isn’t fertilized, it dissolves.
Luteal Phase – What happens next depends on whether or not the egg was fertilized. If it was, then you’re pregnant! Estrogen and progesterone stay high and the lining of the uterus remains thick for the egg to implant. Some people call this phase “the two-week wait.”
If you’re not pregnant, your hormone levels drop and this signals the start of your period. Then the whole cycle starts over!
What’s Normal?
“Normal” varies a lot and knowing if something is wrong really depends on what’s normal for you!
If you’re not sure, here are a few things you can look out for:
Total length – A cycle that lasts 21 to 35 days is considered regular
Period length – The average period lasts from 3 to 7 days
Flow – This really varies from person to person!
Period symptoms – It’s totally normal to experience PMS symptoms like moodiness, mild cramping, fatigue, cravings, headaches, and bloating before or during your period!
Should You Track Your Period?
The best way to pay attention to your body and catch any signs that something is off is to track your period. It’s also just helpful to know where you’re at in your cycle! It definitely helps me to prepare myself for period symptoms.
If you want to track your period health, there are tons of apps (free ones, too) that do all of the work for you! All of them track everything like cycle length, fertility, flow, and PMS symptoms. Here are a few that I found:
Signs That Something Is Off
Anything out of the ordinary with your cycle is a symptom that something is off. And THAT is why I decided to do some research and write this post. So many women don’t realize that paying attention to your period is one of the best ways to listen to your body!
I wish I had known this when I was younger.
SO. Some specific things to look out for/reach out to your doctor about include:
Abnormal bleedingPainIrregular cycleCompletely skipping a periodExtreme mood changes around your periodLike I said before, anything that is “off” for you is 100% worth looking into. If you do notice that there could be an issue, some potential causes could be:
Birth controlHormonal imbalance caused by a condition like PCOSUterine fibroids (noncancerous growths)PregnancyOver exerciseBeing underweight or having low body fatEating disorders
The list doesn’t end there, but those are some common ones! Also, remember that changes in your cycle don’t ALWAYS mean something serious is going on, but it’s still always good to pay attention and talk about it with your doctor.
How To Keep The Flow Healthy
So that was a VERY high-level overview of what goes on during the menstrual cycle. But the most important part of this post might be this – what can we do to keep our menstrual cycle functioning in a healthy way?
Lifestyle.
You have to feed your body and you have to feed it well. Maintaining a healthy level of activity is important too. Stress and sleep? Also crucial.
Most importantly, you have to pay attention and listen to your body when it’s trying to tell you something’s up or it needs rest.
AS ALWAYS, I’m not a doctor or a pro in any kind of way in this area. I’m just here to do some research and share what I learned with you to spread awareness and educate the ways that fitness and nutrition impact the body as a whole.
If you want to know more or have concerns, pleaseeee get in touch with your doctor!
May 29, 2021
The Blogilates June 2021 Workout Calendar!
Hey guys!
Wow. Wasn’t May an AMAZING month?! The way you gave the #HotGirlSummerSculpt everything you had honestly blew me away. As usual, you exceeded my expectations.
So guess what we’re gonna do now? What else CAN we do but KEEP GOING?! May was just the beginning of our Hot Girl Summer, so let’s take our new strength and glowy new confidence and aim even higher in June, okay?!
Now that you’re as excited as I am for this month… are you ready to see your June Workout Calendar?! Let’s do it!!!
Here’s How The June Workout Calendar Works
Check the Blogilates Youtube playlists to find all of the videos you need for this month’s calendar!!
OR you can download the BODY by Blogilates app, where you can snag the monthly calendar and all of the videos in one place 
Here’s an overview of each day of the June Workout Calendar. We’re back to the regular schedule this month, which means each day targets a specific muscle group. Don’t worry though, I have a couple fun NEW workouts for you too!! YAYYYY!
SUNDAY: Abs & Obliques
MONDAY: Total Body
TUESDAY: Butt
WEDNESDAY: Cardio
THURSDAY: Upper Body
FRIDAY: Stretch & Recovery
SATURDAY: Legs & Thighs
Do each video once (unless otherwise stated) and check off as you go! Each day will be around 45 min of exercise.
REMEMBER! You can also download the BODY By Blogilates app (on Apple or Android devices) to have the calendar and workout videos in one place to A. Make life a little easier and B. Feel the satisfaction of getting that “workout complete” checkmark!
If you’re just getting started or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.
How do you plan to AIM HIGHER this month?! Tell me in the comments!
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May 26, 2021
Dear Cassey: Will eating at night make me gain weight?
Hey Trying,
Hopefully I can help ease your mind! I used to let myself get sooo overwhelmed by the “rules” of dieting. I was afraid of drinking my calories. Of eating “too much fruit.” And yes, of eating after a certain time of day.
I always heard that the metabolism slowed way down while we slept, so anything I ate after 7pm would just turn into “wasted calories” that would make me gain weight. Looking back, I see how that doesn’t really even make sense! I’ll tell you why
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WHEN you eat doesn’t matter as much as WHAT you eat.
It’s wayyyy better to spend your energy focusing on what you’re putting in your body. Overall, weight change comes down to calorie balance. And I’m talking calorie balance over time – not overnight.
The USDA and most experts will tell you that a calorie is a calorie any time of day. They don’t count more or less at certain times.
Even though you go to sleep at night, your body is still working. Which means your metabolism is still running and you are still burning calories! Yes, if you want to get technical there are some theories about blood sugar and how eating before you go to bed could increase fat storage etc., but here’s the thing – what you eat ALL DAY is still going to have more of an impact.
You’re more likely to eat unhealthy foods at night.THIS. This is the real reason why late-night snacking might cause weight gain. When you grab a snack late at night, are you grabbing some celery or tossing a salad? Prob not. You’re more likely to dig into a bag of chips or a glorious bowl of ice cream.
Why? Because if you’re feeling snacky at night, it’s probably because you’re bored, stressed, tired, or distracted. All of these things cause cravings – and usually not for healthy stuff. Add in the likelihood that you’re eating mindlessly while watching TV, scrolling on your phone, or working (that’s me), and you’re eating a much bigger portion than you intended.
As long as you meet your energy needs, it doesn’t really matter when you eat.Like I mentioned before, calories don’t “count more” at night, or “less” in the morning. I know it makes sense to think whatever you eat in the morning will be burned off all day while anything you eat won’t because you’re sleeping, but that’s just not exactly how it works.
It’s kinda like how you won’t gain weight the second you eat a heavy meal and you won’t put on weight on rest day. If you’re CONSISTENTLY eating more calories than you burn, you will gain weight. If you’re CONSISTENTLY burning more than you eat, you will lose weight.
In other words, your late night snack will only make you gain weight if it consistently sends you over your calorie needs.
If you’re hungry at night, you probably aren’t eating enough during the dayOooh this is a good one. Wanna know a good sign that you’re UNDEReating? Being hungry at night!!
It’s super common for people to nail their diet all day long and then binge at night. And THAT is not a habit that you want to have. If this sounds familiar, the solution is simple – try eating more throughout the day! And don’t be afraid to do this. Being hungry at night is probably your body telling you that you need more. And you should listen!
What eating at night CAN do to your body.Although calories at night don’t go “straight to your thighs,” eating at night can sabotage your goals in other ways. First, it can cause indigestion because you’re eating and then laying down soon after. Sometimes eating too close to bedtime can make it hard to fall asleep and stay asleep too. And guess what happens when you’re not getting enough sleep? You have more cravings, you’re sluggish during your workouts, and it’s easier to become stressed.
So if you notice a connection between eating late a night and poor sleep, it might help to leave a bigger window between eating and sleeping.
Hopefully, this clears things up for you! As always, I talked with my registered dietitian before writing this post and I always get my info from reputable sources. And of course it’s important to remember that everyone’s bodies work differently and it’s always best to talk to your doctor or dietitian about your needs!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
May 21, 2021
Feeling Tired? Here Are My Top 5 Energy-Boosting Snacks!
Hey guys!
Do you ever hit a wall during the day (it’s allllways around 2pm for me)? When it happens, do you ever notice that you feel extra snacky? I used to resist the urge to snack when I’d hit that afternoon slump, but lately I’ve been trying something new. I’ve been listening to my body! Because that tired feeling is probably just your body telling you it needs something.
Sometimes it’s literally that you didn’t get enough sleep or you need a little brain break.
Sometimes it’s that you need to hydrate.
A lot of the time you actually do need a snack!
When I stopped resisting and started treating snacks as fuel, I stopped getting hangry and tired in the afternoon. I learned how to build snacks that would keep me pushing and feeling amazing, especially on crazy days (like photoshoot days!).
Wanna know some of my favorite energy-boosting snack ideas? Let’s goooo!
The Recipe For The Perfect Energy Boosting Snack
First of all, ANY snack is technically going to give you energy. That’s because calories = energy! They literally fuel your body. But your body burns some types of calories more efficiently than others, meaning your body can create energy more efficiently.
The other key to the perfect snack is SUSTAINABLE energy. Some snacks will definitely boost your energy quickly, but the boost would be short-lived and would leave you feeling more sluggish than before.
SO. Here’s your recipe for a quick, energy-boosting snack that will keep you going all day.
CarbsFirst up, carbs. I know they get a bad rap, but carbs are your body’s first choice for creating energy. It’s all about choosing the best kind! I wrote a super detailed post about all of the amazing benefits of carbs if you want to learn more
Basically, you want a carb source that also gives you fiber. This helps your body process and absorb the carb steadily, which gives you steady energy with no crash later.
ProteinRemember when we talked about sustainable energy? Well, protein is more than just a post-workout necessity. Including a little protein in your snack stabilizes your blood sugar. In other words, you’ll avoid an energy crash later.
Protein also helps with satiety so you can avoid going back for snack after snack all day long.
FatAnd lastly, fat. This is kind of like the icing on the cake! If you’re feeling hungry after a meal or snack, it’s possible that it just didn’t have enough fat! People used to be so afraid of fat…. until we learned that fat doesn’t actually make you fat.
It adds amazing texture, keeps you full, and the good stuff like omega-3 fatty acids are amazing for your heart. Some good choices include nuts, nut butters, seeds, avocado, eggs, coconut, and oils.
My Favorite Energy-Boosting Snacks!
Here are some of my favorite go-to snacks. I need something quick and easy that also tastes good! All of these help me avoid hitting a wall, especially on super busy days.
Peanut Butter + Banana
I’m always surprised at how filling this snack is! Just slice a banana and top each slice with a little nut butter of your choosing. Here’s the nutrient breakdown:
1 banana: ~ 105 calories, 27g carb, 3g fiber, potassium, B6, and antioxidants.
1 tablespoon peanut butter: 100 calories, 4g protein, 8g fat, all of the amazing nutrients from nuts (vitamin E, B vitamins, magnesium, copper).
I know this snack sounds super basic. One thing you HAVE to try (especially this summer) is freezing your peanut butter banana slices! It seriously tastes JUST like ice cream. Yummmmm.
Another thing you can do is sprinkle some hemp or chia seeds on top! This boosts your snack with more fiber, healthy fats, protein, vitamins and minerals. If you want to try this but keep the calorie count on the low side (since this is just a snack), use half of a banana!
Hummus + Veggies
If you need something crunchy and kinda salty, try hummus and veggies. I have to be careful with this one because it’s wayyyy too easy to keep eating this until it basically turns into a meal
Hummus – amazing source of plant-based protein. Healthy fats. Fiber.
Veggies – I usually go for something I can have prepped and ready like carrot sticks or celery. Raw veggies give you a lot of bulk and fiber to keep you full!
Nuts + Berries
Salty and sweet? YES PLEASE.
Plus nuts and berries are both superfoods. Berries give you energy-boosting carbs and antioxidants without making you feel too full. Nuts swoop in with the healthy fats and protein (6 grams per ounce) to make this snack super satisfying.
The best part? This snack is really easy to take on-the-go.
Eggs + A Starchy Veggie
Prep some hard-boiled eggs and roasted sweet potato and thank yourself later. This snack is literally the perfect mini-meal. One large egg gives you:
Protein – 6 grams!
Fat – 5 grams
Tons of vitamins and minerals – Vitamin A and D, folate, B12, and others).
My favorite starchy veggie to pair with a hard-boiled egg is a sweet potato. It’s an amazing source of carbs to give my body energy, plus it boosts my body with antioxidants and fiber.
BONUS – all of these are PERFECT pre-workout snacks too. Annnnnnnd now I’m hungry.
Which one of these energy-boosting snacks are you gonna try first?!
Feeling Tired? Here Are My Top 4 Energy-Boosting Snacks!
Hey guys!
Do you ever hit a wall during the day (it’s allllways around 2pm for me)? When it happens, do you ever notice that you feel extra snacky? I used to resist the urge to snack when I’d hit that afternoon slump, but lately I’ve been trying something new. I’ve been listening to my body! Because that tired feeling is probably just your body telling you it needs something.
Sometimes it’s literally that you didn’t get enough sleep or you need a little brain break.
Sometimes it’s that you need to hydrate.
A lot of the time you actually do need a snack!
When I stopped resisting and started treating snacks as fuel, I stopped getting hangry and tired in the afternoon. I learned how to build snacks that would keep me pushing and feeling amazing, especially on crazy days (like photoshoot days!).
Wanna know some of my favorite energy-boosting snack ideas? Let’s goooo!
The Recipe For The Perfect Energy Boosting Snack
First of all, ANY snack is technically going to give you energy. That’s because calories = energy! They literally fuel your body. But your body burns some types of calories more efficiently than others, meaning your body can create energy more efficiently.
The other key to the perfect snack is SUSTAINABLE energy. Some snacks will definitely boost your energy quickly, but the boost would be short-lived and would leave you feeling more sluggish than before.
SO. Here’s your recipe for a quick, energy-boosting snack that will keep you going all day.
CarbsFirst up, carbs. I know they get a bad rap, but carbs are your body’s first choice for creating energy. It’s all about choosing the best kind! I wrote a super detailed post about all of the amazing benefits of carbs if you want to learn more
Basically, you want a carb source that also gives you fiber. This helps your body process and absorb the carb steadily, which gives you steady energy with no crash later.
ProteinRemember when we talked about sustainable energy? Well, protein is more than just a post-workout necessity. Including a little protein in your snack stabilizes your blood sugar. In other words, you’ll avoid an energy crash later.
Protein also helps with satiety so you can avoid going back for snack after snack all day long.
FatAnd lastly, fat. This is kind of like the icing on the cake! If you’re feeling hungry after a meal or snack, it’s possible that it just didn’t have enough fat! People used to be so afraid of fat…. until we learned that fat doesn’t actually make you fat.
It adds amazing texture, keeps you full, and the good stuff like omega-3 fatty acids are amazing for your heart. Some good choices include nuts, nut butters, seeds, avocado, eggs, coconut, and oils.
My Favorite Energy-Boosting Snacks!
Here are some of my favorite go-to snacks. I need something quick and easy that also tastes good! All of these help me avoid hitting a wall, especially on super busy days.
Peanut Butter + Banana
I’m always surprised at how filling this snack is! Just slice a banana and top each slice with a little nut butter of your choosing. Here’s the nutrient breakdown:
1 banana: ~ 105 calories, 27g carb, 3g fiber, potassium, B6, and antioxidants.
1 tablespoon peanut butter: 100 calories, 4g protein, 8g fat, all of the amazing nutrients from nuts (vitamin E, B vitamins, magnesium, copper).
I know this snack sounds super basic. One thing you HAVE to try (especially this summer) is freezing your peanut butter banana slices! It seriously tastes JUST like ice cream. Yummmmm.
Another thing you can do is sprinkle some hemp or chia seeds on top! This boosts your snack with more fiber, healthy fats, protein, vitamins and minerals. If you want to try this but keep the calorie count on the low side (since this is just a snack), use half of a banana!
Hummus + Veggies
If you need something crunchy and kinda salty, try hummus and veggies. I have to be careful with this one because it’s wayyyy too easy to keep eating this until it basically turns into a meal
Hummus – amazing source of plant-based protein. Healthy fats. Fiber.
Veggies – I usually go for something I can have prepped and ready like carrot sticks or celery. Raw veggies give you a lot of bulk and fiber to keep you full!
Nuts + Berries
Salty and sweet? YES PLEASE.
Plus nuts and berries are both superfoods. Berries give you energy-boosting carbs and antioxidants without making you feel too full. Nuts swoop in with the healthy fats and protein (6 grams per ounce) to make this snack super satisfying.
The best part? This snack is really easy to take on-the-go.
Eggs + A Starchy Veggie
Prep some hard-boiled eggs and roasted sweet potato and thank yourself later. This snack is literally the perfect mini-meal. One large egg gives you:
Protein – 6 grams!
Fat – 5 grams
Tons of vitamins and minerals – Vitamin A and D, folate, B12, and others).
My favorite starchy veggie to pair with a hard-boiled egg is a sweet potato. It’s an amazing source of carbs to give my body energy, plus it boosts my body with antioxidants and fiber.
BONUS – all of these are PERFECT pre-workout snacks too. Annnnnnnd now I’m hungry.
Which one of these energy-boosting snacks are you gonna try first?!
May 20, 2021
Dear Cassey: Why does everything I eat make me bloated?
Dear Plateaued,
I feel like I should preface this by saying I’m NOT a doctor or a gut health expert, and if constant bloating is negatively affecting your daily life, my best advice is to get it checked out by a pro!
Okay, but for real. BLOATING IS THE WORST. I totally can feel your frustration! With that being said, I am VERY familiar with sensitivity to bloating and I know how annoying and uncomfortable it feels and how FRUSTRATING it is trying to figure out how to eat without consequences. What I learned in my own experience is that constant bloating is usually a sign that something deeper is going on. All of our bodies are different and we tolerate foods differently!
Food intolerance – This was the problem for me! After journaling and paying close attention to my food and how my body reacted, I learned that I’m just a little sensitive to some foods – specifically dairy and gluten. I can still eat them, but I almost always feel bloated. Even if the foods you’re eating are healthy, your body could still react negatively if you have a sensitivity.
Acid reflux – This is one I wouldn’t have expected, but it could cause bloating!
Constipation.- This one totally makes sense. If you’re “blocked,” then excess gas is going to back up too! Over time, it’s going to feel like you’re constantly bloated.
The digestive system is pretty complex, so pretty much anything that throws your gut health out of whack can cause bloating. Besides looking into underlying causes, I think it’s important for everyone to incorporate things that support gut health!
Staying active, hydrated, eating a consistent amount of fiber, and incorporating pre and probiotics are all things that promote gut health and good digestion. It’s also helpful to avoid artificial sweeteners (sugar-free foods with sorbitol allllways make me bloated), refined carbohydrates, and alcohol. Also, beware of anything packed with “added” fiber! You’ll see this in cereals and snack bars to make them seem more healthy. But added fiber can be suuuuper problematic if you’re prone to bloating.
Like I said before, what worked for me was food journaling and experimenting with small changes to find what my body needed. The most important thing is to find help from an expert if you need it!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
May 17, 2021
What Happens After You Crush Your Goals? Now What?
Hey guys!
The last two weeks were AMAZING! As usual, you went above and beyond with a challenge and absolutely CRUSHED the #HotGirlSummerSculpt. It was so inspiring to see all of your IG posts roll in every day with your “workout complete” checkmarks, beautiful food pics, and daily recaps with your feelings, progress, and how you were tackling your goals.
Seriously. SO COOL.
So now that you’ve completed the challenge, what comes next? Maybe you haven’t thought about it yet. THAT’S OKAY! You’ve been kiiiiinda busy working your booty off
But NOW it’s time to think about it, because this is where people often get stuck. How do you stick with the amazing changes you made? How do you take what you learned about yourself and set new goals?
You’ve built some serious momentum and your Hot Girl Summer JUST STARTED. Soooo what’s next?!
It’s time to circle back to your goals
What were your goals when you started #HotGirlSummerSculpt? To be consistent with workouts? With eating healthy foods? To build muscle and get stronger? To manage stress or build confidence?
Whatever it was, it’s time to check in!
First things first – If you met your goal, AMAZING! Don’t even think about moving on to something else before you celebrate yourself. Committing to making a change for yourself and then executing is a BIG DEAL. And honestly, it’s rare. Even if the past two weeks were messy and you were barely hanging on – you signed up, and you did it.
There’s a reason why simply following through matters so much: your brain.
Your brain changes when you make goals!
Acknowledging your accomplishments makes some really cool things happen in your brain. It changes how you think and how you approach goals in the future. This mental change is KEY to keep growing.
Every time you achieve something, the “reward center” in your brain responds. It releases dopamine, which makes you feel good. And that works kind of like an incentive for your brain to remember the experience that made you feel good.
So when you meet a goal, set another one. It doesn’t have to be (actually it shouldn’t be) anything crazy! Keep each goal attainable and you’ll cruise right along and feel amazing the entire way.
What about the goals you didn’t meet?
If you didn’t quite hit all of your goals, THAT’S OKAY. The challenge may be over, but that doesn’t mean your opportunity is gone.
Read that again, because giving up is just simply not an option. So instead of thinking of this as “failure,” think about what you LEARNED. Shake it off and rethink your goal and how you’re going to approach it.
I’ve gone through this process more times than I can count, so I’ll help you out with some tricks I’ve learned
Start treating your goal as a habit – Literally stop thinking about it as a goal and reframe your mind to see it as a habit. Think of drinking a big glass of water in the morning like brushing your teeth. Set your alarm to workout in the morning as if you’re setting it to go to work. Your brain stores “goals” and “habits” completely differently (so interesting!), so this little change in thinking can make new changes feel less “forced.”
Break down your goal into bite-sized goals – We talked about how achieving a goal stimulates the “reward center” in your brain. That release of feel-good chemicals leaves your brain looking for more, which keeps your motivation going in full-force. So instead of putting a ton of energy into one big accomplishment, give your brain bite-sized accomplishments along the way.
Example – Let’s say you want to run a marathon. It’s going to feel like a very looooong journey to meeting your goal if that is your ONLY goal. But if you set up smaller goals along the way like “run a 5K” or “run 3 days a week” or “improve your mile pace to 8 minutes,” you’ll have little accomplishments to look forward to. You’ll feel amazing every step of the way and those little accomplishments will drive you to your long-term goal.
Lean on your village – No journey is easy alone. I leaned heavily on the POP community when I was on my 90 Day Journey, and we’re here for YOU too! Don’t believe me? Check out the #HotGirlSummerSculpt hashtag on Instagram. The way this community supported each other every day was beautiful!
Of course your friends and family make up a large part of your village too. Talk to them. Recruit someone to hold each other accountable. A good support system will carry you through.
Keep moving forward
Whatever you do, don’t move backwards! Even if it isn’t obvious, a challenge changes you. You always walk away with something. You don’t have to immediately dive into another challenge, or set some life-changing goal, but try not to let go of what you gained from the challenge you just completed.
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