3 Reasons Why You DON’T Need to Punish Yourself For the Candy You Ate Last Night

When you look up from the candy wrappers….

Listen. We get it. Halloween comes around once a year, and if you actively try and live a healthful, candy-free lifestyle, it can be really challenging to say no to the pile of Starbursts and Hershey Kisses your kids don’t want to eat. Whether you had a few pieces or a few handfuls last night, know one thing: You DON’T need to punish yourself. Treat today like any other day. Start from 0, don’t run yourself on a crazy deficit, and you’ll be back to baseline in no time.

Here are some helpful reasons why you should NOT punish yourself the next few days:

You did NOT do any damage to your overall health, wellness, and goals.

So you get on the scale and for the next few days it’s a few lbs higher than it was before Halloween. Guess what? That’s just your body telling you that it needs a few days to recouperate! Give yourself some grace, and have the patience to understand that the weight gain is temporary. Not to mention, it could be a whole slew of other things, like:

You drank a ton of water to wash down your candy.

You did a really tough Halloween workout.

You’re about to get your period/your hormones are fluctuating.

You didn’t get enough sleep.

You should NOT eat whatever you want the rest of the week/restrict what you eat because “you’ve ruined everything”.

Remember: one day is not going to do any damage to your overall goals. Just like weight loss and body composition changes take time to stick, so does weight GAIN. Get back on your normal routine, and don’t deprive yourself. Eat your normal macros regardless of the candy party last night. But maybe toss any tempting leftovers, just for good measure.

You don’t need to drive yourself into the ground during your next week of workouts.

Your body is stressed out enough already trying to get off of the chocolate express, so don’t put it through any unnecessary stress in the gym. Follow the program as you would any other day of the week! Additional cardio or “calorie burning workouts” aren’t going to benefit you like you think. You CAN take a walk during your lunch break or stay after class to do some light accessory work, but there’s no need to punish yourself through fitness. Again, your body just needs a few days to level back out.

 

 

 

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Whatcha Gonna Do With All Those Carbs?

Overwhelmed by your carb goal?

Feeling like there aren’t enough potatoes in the world to help you reach your macros at the end of the day?

Sometimes Ryan Gosling is here to help. But, in the rare occasion that he isn’t saving you an extra plate, we wanted to suggest some higher carb foods that will help move you closer to your goals.

When the only carb you know is sweet potatoes…

It’s time to make a change.

Put down the granola bars and Wonder bread sandwich, and let’s talk about all of the other delicious, whole food options that pack a carb punch. Without all of the processed crap.

Bean-based pastas

We, like the rest of the health foods world, are obsessed with bean-based pastas. These gluten-free, egg-free, vegetarian and vegan-friendly pasta options are an amazing source of not only carbohydrates but also protein. Some of our favorite kinds are made from edamame (soy beans), chickpeas, black beans. Find brands like Banza at almost every grocery store and even big box stores like Costco.

Rice

Did you know just how many different types of rice there are? White, brown, black, long grain, basmati, arborio, sushi, sticky… the list goes on! Each type of rice has it’s own nutritional profile and macronutrient break down, and all rice is NOT created equal.

Generally speaking, brown rice contains more fiber than white rice, meaning it keeps you full for longer. White rice, on the other hand, is more heavily processed to removed the bran and germ. This makes it easier to cook and chew but less nutrient dense than its darker colored cousins.

Quinoa

Quinoa is rice’s circular little cousin and packs a higher protein punch in exchange for a little bit less carbohydrate. But, don’t be fooled: these naturally gluten-free grains are crazy nutrient dense and are a great replacement for oats and glutenous products like pastas, breakfast cereals, and more. Still not convinced it’s worth your time? Check out some more info here.

Oatmeal

Oatmeal is an incredibly versatile and forgiving grain to cook with. Try it as overnight oats, mixed into any meat as a great gluten free binding alternative for a burger, or gently cook it on the stove top for a traditional breakfast (or lunch, or dinner….).

Opt for the least processed varieties with the most nutritional value like steel cut/Irish oats, or their finely ground brother, the stone ground oat. Avoid quick-cooking and instant oats, as they are the most highly processed. Though this makes them the easiest to cook, they are the most nutrient deficient choice. Learn more about each type of oatmeal, here.

Barley

A somewhat foreign grain to many people, barley has been used for centuries as a hearty, starchy base. Add it to salads, soups, stews, and more to increase the carb density of your meal. Barley comes with a nutty flavor and chewy texture, not to mention it packs 73g of carbohydrate per 100g!

Unsure how to use it in a recipe? Check out one of our favorite recipe generating websites, Yummly.

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