Trigger Foods vs Buffer Foods

When it comes to dealing with cravings there are two approaches I like to take with clients (in addition to simple prevention strategies).

I want to make you aware of two food classifications that can either make or break your ability to stay on track with your nutrition and avoid giving into cravings: buffer foods and trigger foods.

Buffer foods are foods that allow you to, with a small amount of indulgence, get rid of the cravings and thereby take in far fewer calories than you would have if you gave into the craving. Buffer foods typically include things like almond butter, green smoothies, extra dark chocolate (or other items with cocoa). Think foods that give you the sweet or fat sensation but that you don’t want to eat a whole lot of.

Trigger foods typically increase cravings and caloric intake. For example, if you give into a craving for pancakes for breakfast in the morning, your blood sugar will spike and crash. You’ll get hungrier faster, eat more throughout the day, and have stronger cravings for starches and sugars.

Try replacing your trigger foods with buffer foods and see how your cravings and hunger are affected. What buffer food are you going to try?

P.S. If you’d like to schedule a call to talk about taking back your health and fitness even with the busiest of weeks, schedule a call with me here. 🙂

Recovery vs Activity

There’s no denying that the world of 2018 is one of chronic stress and pressure to achieve.

Sometimes it can be challenging to get it all done – family, friends, exercise, daily movement, work, managing a home – whew! That’s a lot of demand.

So, I want to invite you to get in better touch with yourself today. We all know when we make excuses and talk ourselves out of getting in a workout or preparing a healthy meal.

But sometimes it’s deeper and more intense than that. Your body is screaming at you, begging for you to care for it.

When you hear that voice and feel that exhaustion, I want you to know it’s OKAY to listen.

Here are some of the BEST self-care and recovery activities I suggest for you:

  • Writing, reading, or something creative
  • Getting in a spa or sauna
  • Walking
  • Listening to or playing music
  • Getting physical affection from a loved one
  • Spend time with your pets
  • Take a nap

Listen closely to yourself. Are you just not in the mood to be active or do you genuinely need recovery time?

Be 100% honest with yourself, make the right choice, and do it all guilt-free.

I’m here to support!

P.S. We’ve helped so many people navigate this difficult space of balancing life with recovery and activity. If you could use some support, please let me know by clicking here to schedule a call, and I’ll be back in touch with you ready to support you right away!

I’m About to Blow Your Mind



Ok – are you ready for this? This is so crazy!

Research shows that what you believe to be TRUE about foods largely determines how foods affect your body.

There was a study done where two groups of participants were given the SAME milkshake, but one group was told that it was ‘a 620 calorie indulgent shake’ while the other group was told it was a ‘120 calorie diet shake.’

The result was mind-blowing.

Those who believed they were drinking the indulgent shake felt more full and reported feeling how you’d expect someone to feel after a high calorie meal.

The other group did not report the same appetite suppression or feelings of fullness.

This goes on to widely apply to how foods affect our bodies over the long-term. If we believe we’re making ourselves fat despite consistent good choices, there’s a chance your thoughts can actually make that a reality.

And this is precisely why you can’t carry guilt with you over foods you eat. When you’re making the right choices 80% of the time, there’s no need to feel guilty about your 20% foods.

As this study shows, that negative thought process can actually have a greater negative impact on your body than the food itself. So, consider this next time you go to beat yourself up over a “wrong” choice.

I hope this is as fascinating to you as it is to me! Comment and share your thoughts or if you’ve ever experienced this phenomenon yourself!