Whats up Fit Fam,
I was talking to one of our members few days ago and it reminded me how much we always need to be prepared for our goals – Not talking about exercise goals… but nutrition goals.
She has been coming to boot camp for about 7 months now and has seen some awesome results. She brought up that she wanted some extra help with being prepared with good food when life gets busy.
This happens to all of us. You know the feeling and the same story – you are not at home and running errands or you got stuck at work and are getting out later than expected and you realize that the hunger pains are killing you. I mean you cannot resist them for the life of you and all you want to do is slam down some “healthy” sweet potato French fries – because that will obviously get you ripped… well it will rip those pants from your huuuge ass you have developed from countless servings of that ish. I mean you haven’t eaten for hours, you head is bumping and all you want to do is eat!
Or maybe you don’t go for the fries but you opt for a burger or a “grilled chicken” salad. Then again, you have no idea how much that piece of “grilled chicken” has been processed and soaked and manipulated and transformed into what looks like chicken when it arrives…
Perfect. Just like that you ate a meal that will most likely lower your immune response, raise your blood sugar, reduce your energy and add more weight on that body you work so hard for in our boot camp sessions.
Yes, sometimes you really DO have to eat RIGHT now, but let’s stop making that an excuse and start preparing for our days so we don’t run into this problem.
So how do you prepare for this? The answer is simple: Stop having eating emergencies. I will show you how to do this. It does take some planning but it isn’t as hard as you might think.

The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs. Remember each meal should consist of these things just as I speak about when I sit with you on nutrition.
When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog J.
This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.
Here are some ideas to help you get started.
· Unsalted nuts and seeds – You see me eating these all the time in boot camp. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts, sunflower seeds, pumpkin seeds. (These will provide good fat, protein and some fiber to keep you full)
· Raw Veggies – They are crisp, juicy, cold and sweet and full of the nutrients your body craves.
· Cheese – If you eat dairy, having a small slice of your favorite cheese will give you some good fats and some protein. Remember: the goal is to tame that wild animal inside you that is calling out those cupcakes and fries.
· Nut butters – Cashew, almond, peanut…find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.
· Boiled eggs – Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs or pasteurized chicken for the best option.
· Water – You have to drink water, this will give you a lot of energy and provide you with brain power. So instead of drinking a sugary drink which will spike your blood sugar and add weight to you, drink the stuff of life… Water
The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list. You have to get it in your house, so you have it when you need it.
The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens.
Here are some tips to help you set up your food kit for ease and speed.
· Small cooler – Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go.
· Plates, utensils, napkins – Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it. You will see me with a blue bag every morning.
· Small storage containers or plastic bags – You need individual containers to put your food in. Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much. Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another. Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself.
· A tote bag or duffel bag – This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler.
· Water bottle – You need something to store a lot of water in.
Now go do it 🙂
You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out.
All that is left is making it happen. You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just easier. And it has to be easy, or you won’t do it.

The result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant. You will have an assortment of health and energy promoting foods at your fingertips.
Boom. Handle it.
Be Awesome. Inspire Awesomeness!
Your trainer,
Jon