The easiest, most summer-approved bacon egg salad you’ll get your hands on. Recipe below.
The sun is out today and it’s so pleasant. I didn’t get to truly enjoy it because I was doing a 30-minute amrap of axle deadlifts, wallballs and 300M runs and thought my arms were going to fall off, so I was a little preoccupied. But I felt it walking into work this morning and it made me so happy. There’s something to be said about warm sunshine and all the feel goods.
A couple updates for ya’ll! June has and will continue to be crazy! Between weddings and meetings and CrossFit competitions, I don’t think I have a free weekend until July! I tend to thrive a little more in busy climates, fingers crossed. Starting June 1, my lovely gym is doing a nutrition challenge and they asked ME to help. It’s been so stinking fun getting to speak with people and educate them on good nutrition. After a handful of one-on-one meetings and two large-group meetings, there were a couple questions that continued to echo through the conversations, one in specially had to do with calories.
I have a love/hate relationship with calories.
Anytime you’re discussing nutrition and weight loss, there’s always a question (or two) on calories. For good reason. There’s usually some panic and disbelief. It’s like the Women’s Health “1,200 Calorie Summer Meal Plan” article is just blinking above my head.
Point blank – 1,200 calories is NOT sustainable. It’s a shame that number gets all the press. It distorts our idea of fueling our bodies appropriately and truly sets us up for failure.
At rest, most people need way more than 1,200 calories/day to sustain normal body function (aka just staying alive). Add daily functions (like walking and talking) and you need more calories to sustain more function. Take it one step further, if you’re an athlete and are highly active (running, CrossFit or yoga), you need even more calories to sustain these activities. So depending on the energy and activity level you sustain, you can see how an adequate amount calories is so incredibly important to the way your body functions.
I’m not going to lie, up until this program I had a hard time answering these questions. I felt like I received blank stares when I tried to articulate the importance of calories and often the misinformation we’re fed. The awesome thing about a health-focused community is that you have resources to ask and learn from and can go back to your community to deliver the easy-to-understand answer they were looking for.
Another question I received after sharing that example is in regards to calorie deficits, “I don’t want to maintain, I want to lose weight.” Good point.
There’s nothing new about calorie deficits and weight loss.
However, it’s how people determine their calorie deficit is where it gets messy.
Your calorie deficit should be added in after you combine your total energy needed between your Basal Metabolic Rate (energy needed to just stay alive) + Normal Daily Activity Level Function (energy needed for normal day-to-day activities) + Exercise Level (energy needed for exercise/fitness).
After those energy levels are combined, then you can take a look at a calorie deficit. If you subtract it from your BMR or figure 1,200 calories is a deficit enough, I urge you to look deeper. Calculate this. You will be amazed by how many calories your body needs just to function at rest. If you start deducting calories without calculating, it will not only be incredibly difficult to sustain long term, it’ll cause other functions to decline – fatigue will set in, workouts will feel more difficult, sleep quality will drop and many other issues will start popping up.
The calorie conversation should not be a scary one. Calories are good. They give us the energy needed to sustain function. Many clients I speak with are often times out of touch with their calorie consumption. More than not, I see clients eating too few calories (which leads to fatigue, cravings and irritability), which then plummets them into a binge eating cycle or emotional eating habits. This creates an unhealthy cycle of eating that plateaus progress.
I challenge you to do some research, get your BMR numbers calculated, see how much energy you expend daily, increase your calories to an adequate level and see how you not only feel better, but how you may reach your goals more quickly and easily!
Two more updates!
Shop the Ingredients
- 10 hard-boiled eggs, peeled and diced
- ¼ cup sir kensingtons mayo
- 2 tbs sir kensingtons yellow mustard
- 2 tsp Himalayan pink salt
- 2 tbs fresh dill
- ½ tsp cayenne pepper
- 6 pieces of bacon
- 2 stalks green onion
- 4 green lettuce leaves
- Place diced hard-boiled eggs in a mixing bowl.
- Combine mayo and mustard and mix into eggs.
- Sprinkle salt, dill and cayenne pepper into egg mixture. Stir together.
- Crumble bacon and sliced green onions on top.
- Serve over a leaf of green lettuce.