Cooler Plan #2 - Eating for long-term results

The biggest thing I get in my challenge groups and from people looking to make a change is not knowing what to eat, when to eat, how much to eat, and how to eat clean. What two foods should I pair up to get a complete meal? What is a lean protein? Can I eat too much pasta? How many servings should I have? Is corn a vegetable? These are all questions I get daily!!! So I decided to clear a few things up and create this blog post. I learned everything I know from personal experience and from Tosca Reno, the author of The Eat Clean Diet. In her book she calls her meal plans, "Cooler Plans".  She describes 3 different cooler plans based on the results you are looking to get. Today I want to describe the most popular and basic cooler plan, Cooler Plan #2. This cooler plan allows you to loose weight at a steady pace and maintain your weight loss once you reach your goal weight. This is basically what I stick to year round unless i'm looking to slim down quick for an event. 

What is it?  This IS EATING CLEAN!  Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below
What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.

What to Avoid:

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
• Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 
2-4 portions each day.  A portion is:
1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day.  A portion is:

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Sugar

 For more tips on what a typical day of eating looks like for me and how I prepare go to my meal planning page!

If you would like even more support please head over to my site and sign up and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 40 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.  As you can see above this picture is an idea of some of the foods that I enjoy on a regular basis!!! 

My Top Clean Eating Tips

In the next few weeks I am looking to do a conference call for all of my challengers that are wanting to learn more about clean eating.  I thought I would share some tips here that really helped me get on track and make this whole clean eating thing easier for me. My challenge groups always do great with the workouts but in the first few weeks the most common questions are "What should I eat?" "How much should I eat?" "What is clean and what isn't clean?" "How can I switch my family over". All of these concerns come up and I really thought it would be useful to share my tips that have worked for me over the last 2 years. I want to equip my challengers with the tools needed for SUCCESS so they can get the results that I got and so many other challengers before them have gotten just by following these principals. 

The first thing I suggest is getting a copy of "Eat Clean Recharged" by Tosca Reno ASAP! It gives you a break down of what clean eating is, the foods that are okay, and the history behind this method. Really everything you ever wanted to know about clean eating is explained here along with some meal plans and grocery lists. I truly loved this book and it changed my whole life!! So many things just clicked and made sense for me while reading this book.

So first things first ....

Portion Sizes: Tosca Reno talks about portion sizes in her book and that you don't have to count calories or points. Instead you will portion out foods and focus on pairing the right food groups together. It's really easy to stay on this type of plan because you don't need anything fancy or have to play the guessing game. You simply use your hands as your guide 

Protein = The palm of your hand

Complex Carbs = (apples, berries, oranges, grapes, veggies) 2 cupped handfuls 

Starchy Carbs = 1 cupped handful 

If you follow this guide and the correct portion controls you will be less likely to indulge! I literally measure out my lunches that I prep this way. I place the piece of portion in my hand, measure out my veggies, and starchy carbs. I am always full when I pair the right foods up. 

Warm Lemon Water: Drink a large glass of lemon water when you first wake up and before you eat breakfast for a natural detox. This will also jump start your metabolism!! 

I cut my lemon in half and squeeze all of the juice out of the lemon into the cup and fill it to the top with warm water. I do not eat breakfast until this glass of water is done. 

Get a Lunch Tote: 31 has the cutest totes that are perfect for packing a healthy lunch and snacks. 

Sunday is my day to sit down and plan out all of my meals. I make my grocery list and then sit down and cup up all of my fruits and veggies and portion into bags so they are ready to grab for the week. I also measure out my PB, Hummus, and Nuts as my protein to pair with my veggies. If i'm out and about I always pack my snacks and an extra one so i'm never left starving and left to resort to fast food. I always have a shaker cup and single packet of shakeology. It's easy to grab water while out and about to just shake it up and go. Here is more info on how I meal prep and plan each week 

Always Carry a Refillable Water Bottle with you: You can add lime, lemon, cucumber and strawberries to your water to give it flavor.  NO SODA OR JUICE!  I'm telling you that it's full of empty calories and you are not going to lose the weight if you drink soda or juice!  Just WATER!

Drink Green Tea: This helps with hunger pains and cravings in the late afternoon and evenings when the munchies hit you. 

If you are someone who has a sweet tooth after dinner or needs dessert try some greek yogurt, cinnamon, honey, and chopped up fruit. It's amazing!!! One of my favorites. 

Buy in Bulk: I go to Sams Club every few weeks and get a big container full of chicken. I cut it up in palm size pieces and freeze them. It's better fresh than frozen produce. Especially in chicken they infuse it with salt, water, and preservatives. So instead buy the fresh produce and, cut it up, and freeze for the whole family. 

Another thing that I do all the time is cook extra chicken for your lunches on Sunday or whatever day you are going to use as your prep day.  That way you can slice it up and put it in a tupperware and pull out for salads or wraps for the rest of the week.
 
Also, cook extra for dinner and place in containers for lunches throughout the week.

You can replace any foods so long as you replace a complex carb with another complex carb ect.  So if you don't like banana's replace them with an apple.  If you don't like almonds replace with all natural pb!

BODY BEAUTIFUL/BODY HEALTH FORMULA

80% nutrition + 10% exercise + 10% genetics = body beautiful/body health

EAT CLEAN PRINCIPLES

1.      Eat six small meals a day.  Eat every two-and-a-half to three hours.  I literally set the timer on my watch to remind me when to eat!  Now that I have been doing it for so long my body just tells me that its time to eat!  My husband always jokes that I eat non stop all day long!  And I DO!!!  
2.      Eat breakfast everyday, within an hour of rising.  So give or take when you exercise.  I exercise first thing in the morning and I don't eat before hand.  I workout, drink my results and recovery drink, grab a shower and then make breakfast.  I always have a warm glass of lemon water each morning as my wake up and detox!  I squeeze 1/2 or a whole lemon into a glass of warm water.  I make it a rule that I cannot eat my breakfast until I drink the entire glass of water.
3.      Eat a combination of lean protein and complex carbohydrates at each meal.  A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish.  A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomoatoes just to name a few.  
4.      Eat sufficient (two or three servings) of healthy fats every day (evoo, avocado)
5.      Drink two to three liters of water each day.  I make this a MUST!  If you want to lose weight then you must drink a lot of water each and everyday.  If you do not drink enough water you body actually holds onto water weight.  Drinking water speeds up your metabolism and helps you lose weight.
6.      Carry a cooler packed with clean foods.  I seriously cannot leave the house without my 31 cooler bag.  Even if I am pretty certain that I am going to be home before my next snack or meal I still throw in an apple and a handful of unsalted almonds and a bottle of water.  It is super easy to throw in a packet of shakeology and your shaker cup.  Then you are never left scrounging for a meal or a drive through to go to.  you always have a healthy snack or meal to hold you over!  
7.      Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.  Limit your starchy complex carbs to two to four servings each day.  I suggest not relying to heavily on juices.  I would aim to get your servings of fruits and veggies each day from actulaly eating them.  This way you get the added fiber from the skins of the fruits!  Juices more often than not have added sugars and additives that our bodies do not need.
8.      Adhere to proper portion sizes.

TOP 10 THINGS TO AVOID
1.       Sugar, white flour and over processed foods.  Bread at the bread table when you are out to eat.  Especially when I was trying to lose the weight I would avoid bread at all costs.  I even avoided ezekiel bread or most starchy carbs.
2.      Artificial sugars- NO STEVIA OR EQUAL OR SWEET N LOW ARE NOT GOOD FOR YOU!  I reccomend Agave nectar and honey if you need to sweeten something.  Even then I still think you should use it sparingly.  Again, sugar is addictive and the more you have the more your body will crave it!
3.      Sugar-loaded beverages such as soda and juice- NONE, ZILCH ZERO!!
4.      Super sizing your  meals or portions- If you are at a restaurant always ask for a box and take half of it home!  Restaurants are known for their oversized portions.  Even if it's a healthy meal that does not give you permission to throw your rules out the window!  You can eat the right kinds of foods and have to much and still not see results.
5.      Alcohol, try your best to limit.  My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!  
Alcohol is full of sugar and empty calories so you need to ask yourself,  is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!

6.      Chemically charged foods- So this mean smart ones, lean cuisines or any other processed meals.  Take a look at the labels on your food.  If there are more than 3 ingredients and you don't understand what they are then you probally shouldn't buy it!
7.      Foods containing preservatives
8.      Artificial foods such as processed cheese slices- I very rarely eat a piece of cheese.  I tend to choose feta cheese if I go that route!  Once again your body holds onto bad fats!
9.      Saturated and trans fats
10.  Anti foods, calorie dense foods with no nutritional value.

TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU
1.       Pack a cooler everyday
2.      Carry a water bottle everywhere

3.      Make a shopping list and stick to it- I grocery shop for 2 weeks at a time.  I sit down with my white board, grocery list and recipes and plan out my meals so that my entire family can follow the same eating schedule.  It works and we are all happy!

4.      Prepare planned leftovers
5.      Keep your pantry stocked with staples.  Staples in my pantry are plain unsalted rice cakes, all natural peanut butter, almonds, cashews, raisins, flaxseed, and olive oil!  If I run out of fresh fruits and veggies I turn to rice cakes with peanut butter and raisins!

TOP FIVE EXERCISE TIPS
1.       Set realistic goals for yourself-weekly, monthly and yearly.
2.      Train all of your major muscle groups, arms shoulders, chest, back, legs and abs.
3.      Challenge yourself-vary your routine every few weeks.
4.      Keep cardio fun-try new activities
5.      Stay focused-put your mind into your muscle.

EATING OUT TIPS
McDonalds
Garden fresh salad with warm crispy chicken and balsamic vinaigrette and water.
McDonalds chicken fajita, apple slices without Carmel dipping sauce and water
Burger King flame broiled hamburger and BK side salad with no croutons or dressing and water.
Wendy’s home style chicken go wrap, plain baked potato and water
Subway 6 inch turkey breast or ham sub, apple slices and water.  No dressing or cheese on sandwich!

Grocery Shopping Haul and Clean Eating Staples I keep in My House!

Last week I volunteered at our church Vacation Bible School every evening. I was a busy lady getting my workouts in, keeping my house clean, and getting to VBS at 5pm every night. I really needed some groceries in my house, we were living on the last of the things we had left in the house. We were out of almost everything. So, Friday I rushed to the grocery store to pick up our weekly staples and ingredients for our meals of the week. I grocery shop once a week and make a menu plan to follow. I like to only buy what is on my list and have all my meals planned out and set up for a week of successful clean eating. I have been asked so many questions about grocery shopping at what to buy when learning to clean eat so I made this video to share with you. I hope this helps you next time you head to the grocery store.

Set your week up for success by planning out your menu and then filling your house with clean eats. I promise it will make such a difference in your life.

Here is my menu plan for this week:

Let's ROCK this week!! It's a NEW week and a brand new day to make it count!! 

Clean Eating & Menu Planning Continued

I sat down Sunday and created my meal plan for the week and I wanted to share it with you so that you could get a better idea of how my weeks look and how I stay on track with clan eating. As I stated before Sunday's are my prep day. I sit down plan out my week, workouts, and meals. I write them all down in a table and then I grocery shop. I get everything I need for the week so there are no excuses. I have a fridge full of clean eats and won't be left having to eat whatever is left. This is the only way I have found that I can be successful. I know it will work for you too. Previously, I never planned out my week. I would just buy things and then plan each day. I found myself grabbing for more the snacks instead of real food. It was hindering me and I needed to find a fix fast. I read up on The Clean Eat Diet and decided that Sunday would always be my prep day and I would also have a cooler with me everywhere I go.

My first tip to you is to BUY A COOLER! Take it with you everywhere. If you know you are going to be out for a few hours pack your snacks and bring plenty of water. You don't want to be left starving and with out any food. This causes you to totally loose focus of your goals and just run to the nearest fast food joint. I've been there. I get MEAN when I'm hungry and I just want food! I've been there and I want to help you and give you some tips so that you aren't in that positions to make unhealthy choices out of hunger. If you follow The Clean Eat Diet you should NEVER be hungry. In fact, you should feel like you are eating too much. When you eat more quality food you can have a lot more of it.

Once you get the hang of clean eating it really will be second nature to you. I eat clean not only to loose weight but because I feel better. A lot of the foods that we eat today contain so many different chemicals and toxins it's crazy. Look at the label of some of the things you eat and you will see it for yourself. Then write down some of the things it contains and look it up. You will be shocked what we are filling our body with.

I want to help you see that eating clean doesn't have to be hard, time consuming, or expensive. In fact I save money now. I don't buy extra junk that I use to and planning out my meals has really helped me cut down on grocery costs. If you use Sunday to prep any meals for the week you will be ready to go and it's quick and easy to just grab your meal.

All of these recipes can be found in my blog. I'm still new to the whole blog thing and I'm working on it everyday but I'm trying to provide everyone with as much information as I can. I haven't figured out how to link everything and put everything into folders but I will eventually. It's a work in progress.

Anyways, I want to include a grocery list for you to make things even easier. Follow this exact same plan and you will be right on track with eating clean.

Grocery List -

Produce:

7 Apples

   Bananas  

Bag of Baby Carrots

A Bundle Asparagus

Mushrooms

Green Onion

3 Brown Onions

1 Red Pepper

Minced Garlic

Bean Sprouts  

Baby Spinach

Fresh Herbs -

Oregano

Basil

Parsley

2 Avocados

Meat-

Chicken breast (Depending on how many you are feeding...

Needed for Fajitas, Stir fry, BBQ Chicken, & Crock Pot Ziti)

Ground Turkey

Uncooked Shrimp (Stir fry)

Dairy-

Unsweetened Vanilla Almond Milk (Shakeology)

2 Cups of Skim/2% Cottage Cheese

 Cups Skim/ 2% Mozzarella Cheese(2 Cups for Ziti, some needed for Turkey Meatball Pita)

Original Hummus

Carton of all egg white beaters

Greek Yogurt

Grains/Carbs

Brown Rice

Whole Wheat Penne Shells

Whole Wheat Bread Crumbs

Whole Wheat Pita

Whole Wheat Tortillas

Sauce/Seasonings

Black Beans

Jar of Clean Marinara. Look for one with the least ingredients. I got Newman's Own.

Lime Juice

Sesame Oil

Little container of Orange Juice

Fajita Seasoning

Clean BBQ Sauce. Look for the one with the least amount of sugar.

Balsamic Vinegar

100 Cal Pack of Guacamole

Slivered Almonds

If you have any questions on how to form a Meal Plan that will work for you ... Contact me. I'm here to help!

The Clean Eating Diet and Menu planning

Hmmmmmm, NOT QUITE!! ....

I've gone over the Clean Eating Diet Basics in my previous blog .. so if you haevn't read that and still think like the girl above. GO there first!! :)

 Now it's time to dig in and start discussing forming meal plans based on the clean eating principals. I believe that the you should Eat Clean and Train dirty to get the best possible heath and fitness results. It's that simple! I know that many of you (me previously) need someone to sit down with you and tell you exactly how to form your meal plan and exactly what you need to eat to get the best results. Meal planning can be overwhelming. I KNOW! I've been there ... So I'm here to help you and  share my knowledge with you. After months of doing I can finally say I've got the whole Clean Eating thing DOWN!

So here we go .....

Every Sunday, I sit down with my pen and paper and I plan out my week. I look over my calender and see what I have going on for the week and I plan all of my meals around it. This is the BEST and proven way to have success. It's simple really if you think about it and will save you money. You plan your menu and then grocery shop Sunday for all the stuff you need. You then go home and prep anything you might need for the week. If you are a busy Mom on the go then you may need to cook up some Chicken breast Sunday to throw in to wraps or Salads during the week. You can also make a big pot of Turbofire Chili (one of my favs), portion it out and have it for lunches during the week. Pick your favorite meals and cook a few of them and portion them out. It really depends on how much time you have during the week to cook. If you are low on time then cook your meals Sunday.
 If you use Sunday as your prep day each week you will be successful as long as you stick to your plan. Many times we fail because we simply dont' plan ahead and it gets late and we end up picking up fast food. Now, you can have everything ready and throw it in your cooler.

A typical day for me would look like this :

I wake up in the morning ( I'm still working on trying to be an early morning riser and get my workouts in before my girls wake up but i haven't been able to do that yet. I know if I REALLY wanted to I would... so for now .... It is what it is! ) 

I drink bottle of water with lemon squeezed in it. I LOVE lemon water and it's so good for you. There are many reason it's a good idea to start the day off with a good ol' glass of Lemon water.

1. It keeps skin clear and glowing.
2. Gives our digestive system a kick start.
3. Helps with weight loss and will help you stay fuller longer
4. It will help you control your Coffee habit and wake you up naturally. If you still feel you need coffee after go for it. First drink your Lemon water. You may be surprised.
5. It helps you kick Cokes/Pop(for you Yanks) to the curb. Add a ton of ice and Lemon and it will help with Coke cravings.

Okay, Now that we have sprung out of bed and have had our lemon water it's not time for some breakfast.

It's extremely important that you have breakfast with in an hour of waking. Your body has just gone 7-8 hours with out food and it needs fuel to get going and ready for the day. Just like your car can't go with out gas .. well neither can you. Eat with in an hour to prevent your body from going into starvation mode. Breakfast will set your whole day up for success. I know many of you have said that you just can't eat in the morning well, for your own sake ... SUCK IT UP and eat something!! This is why Shakeology is PERFECT. It's a shake that you make quick and then just drink it. No thinking put in to it. If you are interested in knowing more about Shakeology contact me!

So, have breakfast!! And NO, I don't mean have a sugary doughnut or cereal and loose weight ... it doesn't work like that. You need to fuel your body with good eats.
        

My typical breakfast is Shakeology. I make my girls breakfast and blend up my shake while I'm doing that. My favorite is Chocolate blended with unsweetened vanilla almond milk, half a banana, handful of ice, pb2 (powdered peanut butter), and some water. Blend it up.. and enjoy. Healthiest meal of the day and I don't even have to think about it.

However ever if you don't have Shakeology some other good options are

1. Oatmeal. Not the sugary kind in the box. Get Quaker Original Oats in the can and add in some unsweetened vanilla almond milk, toss in the microwave, and mix with cinnamon and sliced apples, Blue berries, peaches, or any fruit of your choice, sprinkle of flax seed, and wheat germ to keep you full longer.
Pair this up with a protein such as adding in some Vanilla Protein powder or Have 2-3 Scrambled egg wites or boiled egg whites.

2. Make an Egg White Omelet. Get the Egg White beaters and pour in the pan, add in your favorite veggies, a sprinkle of light cheese, or my favorite feta. My all time favorite omelet is Feta and Spinach. It's amazing and I like to add some Hot Sauce on top. Perfect breakfast made in only Min's.

3. Egg White Burrito.Saute some Onions, bell pepers, and spinach in a pan with a drop of olive oil. Then add in your egg whites and some black beans. Sprinkle a bit of light cheese and throw it in a whole wheat tortilla. You can even make these ahead of time and have them ready for the week.


2-3 hours later ........

It's time for your AM snack. If you are forgetful and aren't use to eating through out the day. SET AN ALARM ON YOUR PHONE so that you remember to eat. It's important to keep your metabolism going. So you are burning calories all day long.

My favorite AM snack is an apple and a little bag of 100 cal all natural almonds. Anytime I go anywhere I always throw an apple, a bag of almonds, and a bottle of water into my purse. It's saved me so many times.
I've also heard that the coco and dark chocolate 100 call almonds are good too and I can't wait to add that in. Yum! That's good for curving your sweet tooth too.

Some other snack ideas if you aren't a fan of apples and almonds or just want some variety is

1. 20 grapes and a light cheese stick

2. Cottage cheese, cinnamon sprinkled on top, and a sliced apple or even just cottage cheese and strawberries. Get the Light Cottage cheese.

3. Strawberries and a handful of cashews

4. Greek Yogurt, drizzle of agave nectar or honey, and some chopped fruit.

5. Sliced Banana, 1tbs of peanut butter, and a whole wheat tortilla. Spread the peanut butter on the tortilla and place the banana in it, roll up, and enjoy. (Another one of my favs)


So after that set your alarms again ... and DRINK YOUR WATER.

LUNCH TIME 2-3 hours later. When i first started my clean eating journey I would literally STARE at the clock and wait to have my snack or meal. Once you get in the groove of it it comes to you like second nature and your body is use to eating this way. It lets you know when it's time to eat. TRUST ME!

For lunch I typically have something simple. I'm at home with my children and this is usually the time I work out while my daughter is napping. I get my workout in and afterwards I will make something fast or have leftovers.

Here are a few ideas. However, if you are in the office during the day I strongly suggest prepping your lunches Sunday and having them packed for the week. I even bake some chicken breast or grill them to use during the week.

1. Grilled Chicken Wrap with Feta, tomatoes, spinach, avocado, and a drizzle of balsamic vinaigrette.

2. Same as above, except on a bed of lettuce or baby spinach. I like to add black beans and red onion into my salads.

3. Leftovers from the night before or I make a big batch of Soup, Turbo Chili, or taco soup. Sometimes I even make some ground turkey meat and add in onions, black beans, and a sprinkle of low sodium taco seasoning to throw into salads with salsa on top or I throw it in a whole wheat tortilla for a burrito.

4. I also LOVE making egg white burritos for lunch. ALL TIME FAV. I scramble up some egg whites with black beans and a sprinkle of light cheese Once that is done I grab a whole wheat tortilla and spread 1tbs of hummus, throw in the egg mixture, and top with avocado. FAV .. Awesome .. and quick.

Find what works for you ....

DRINK WATER ... PLAY WITH MY GIRLS ...DO some Coaching Duties .......
2-3 hours later ... PM SNACK TIME!

I'm a girl of habit and once I find something that I like i tend to stick to it for awhile.

My PM snack has been baby carrots and 2tbs of hummus for 6 months now. ha ha ... I enjoy it. It's good and if you haven't heard of hummus TRY IT! It's made with Chickpeas and an excellent source of protein.

Some other good ideas are

1. Zucchini Chips
Slice a zucchini thin, drizzle some sea salt and tiny bit of olive oil, and toss in the oven till crispy.

2. 2 Quiche Muffins
Ingredients:Olive Oil Spray (Pure Olive Oil)
4 scallions (or green onions), minced
2 carrots, shredded
1/2 red bell pepper, minced
1/2 zucchini, shredded
14 egg whites
4 whole eggs
1/2 tsp basil
1/4 tsp oregano
Dash of sea salt and pepper

Directions:
1. Preheat oven to 375 degrees F. Coat a 12-muffin tin with a small amount of olive oil spray to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake for 30 minutes or until muffins have risen and are slightly browned. Serve

3. or any of the above snacks listed in the AM. Just try not to overdue it on the fruit because it's HIGH in sugar. I usually have my fruit in the morning. I have 1/2 a banana in my morning Shakeology and then an apple at my AM snack. My PM snack tends to be protein and veggies.

Time to COOK DINNER!!!

2-3 Hours later ....

DINNER TIME!

Look up any good clean eating recipes that you can find. My favorite magazines are
Oxygen and The clean eating magazine.

Both awesome reads if you want to learn more about clean eating and find some yummy recipes to try out. Remember PORTION CONTROL! If you are going to have a cup of soup or chili have about a cup. If you are still hungry DRINK WATER and have a side salad. You can always add in more veggies if hungry and if you are lifting weights and feel like you need more protein add a bit more.

Portion control is a big thing. We can make Healthy Meals but if we are overeating we are defeating the purpose.

Above is a good guide to go by ...

I hope that this post has helped you learn a bit more about clean eating and how to create your meal plans.

I'm here for each and every one of you if you have any more questions, or need more tips, or just some of my favorite recipes. Message me!

I'm here for you .....

The Eat Clean Diet

The Eat Clean Diet


I have been getting a lot of questions on how to put together a meal plan. I understand why people need help in this area because I use to be one of those people. I was the type of person that If a menu wasn't laid out for me then I had trouble trying to figure out what to eat and create a healthy lifestyle. Well, I'm here to say after months of practicing and finally figuring out the In's and Outs of The Clean Eating lifestyle... I finally have it down. I'm not admitting to being perfect in any means, I'm simply stating that I believe I have found what works best for me.

Reading The Eat Clean Diet Recharged by Tosca Reno was the best thing I ever did for myself. She really breaks down the importance of eating clean and exactly how to do it. It's a great book and if you haven't gotten your hands on this baby yet ... DO IT NOW!!! Fire up the ol' Nook, Kindle, Ipad, Iphone and download it ... or do it the old fashion way and head to the book store. I promise it's worth it.

So, if you are new to clean eating I'll break it down for you. Eat 5-6 small meals a day every 2-3 hours. This keeps your metabolism going and burning calories all day long. If you go long periods of time with out eating then your body will going into starvation mode and everything you eat beyond that point will be stored as FAT! Who wants that!??! Not me! I choose to EAT!!! We all love to eat ... Crash Diets do NOT work ... Our body needs fuel to keep going! Eating healthy, small meals through out the day is the way to go. You will feel like you are eating way to much but the key is that since you are eating more quality food you can have a bigger quantity. Amazing huh?

Another important factor in eating clean and staying healthy is to drink plenty of water through out the day. This is super important. If you don't drink enough water then your body will begin to confuse thirst for hunger. It doesnt' know the difference. Water is the most crucial nutrient in life. Your body is made 60% of water and needs it to stay hydrated, for muscle recovery, digestion, and satitation. You may make a few more trips to the potty but ... It's worth it.

How much water should you drink daily?

The average women should drink about 2 - 2.5 Liters of water a day!! WHOA THAT'S A LOT!! You will see how much better you feel once you are actually drinking water your body has been craving. Do it .... I dare you.

The average man should drink about 3 Liters a day.

Your Urine should be clear and odorless every time you take a pee :) Just thought I'd add that in there! It's true. So when in doubt ... check out your pee!


Here are some tips in getting into the habit of drinking more water :

1. Start Early. As soon as you wake up drink a bottle of water. Keep it on your night stand so the first thing you do is grab the bottle of water and down it. This will get your metabolism going and start getting things moving.

2. Drink 2 cups of water with each meal!! 2 cups at breakfast, 2 cups at lunch, and 2 cups at dinner. This will knock 6 cups out of the way.

3. Drink water during your workout!! This is OBVIOUS .. but so very important. You need to replenish your body as it sweats.



If you aren't a fan of water there are ways that you can make it a little tastier with out adding in calories or sugar. Every time I go out to eat with my family I order a big glass of ice water with extra lemon. I love lemon water. It's so good and amazing for you and it's FREE! Who doesn't like something that is FREE. Squeeze lemon into your water and it will give it more flavor.

So there you go!! A few tips to take with you ....

I plan on expanding on this healthy eating and helping you create meal plans so for now I'm leaving you with these tips and check back for my next blog post on some healthy clean eating snack ideas that you can munch on with out the guilt.

Contact me if you have any questions of just need help forming a meal plan.

Happy Clean Eating ......