Clean Eating - Guide to Planning

One of the BIGGEST keys to success with clean eating is PLANNING. Think about it ... you wouldn't show up at a job interview, start your day or go on vacation without a having a plan first, correct? Well this is NO different!

One of the biggest "excuses" I hear for not being "able to" eat clean is: "I'm so busy and always on the go." Well, yes!! Aren't we all?! I use to eat on the go and grab anything that was near, normally JUNK! Guess where that got me!? Feel crummy about myself and my body.

Think of meal planning and prepping your cooler or lunch bag as your PLAN for a HAPPY, HEALTHY body! Your biggest obstacle is going to be managing your time so that getting healthy and fit doesn't compete with your other commitments, like spending time with your family and friends!

Believe it or not, planning and prioritzing ahead will actually make life ... wait for it ... EASIER! Not to mention, it will set you up for success in the long term! It may seem trivial but I promise it's worth it! Having everything pre-cooked, ready and packed will be less stressful than leaving your meal choices up to chance and heading to whatever take out joint or gas station that is near buy for a quick hunger fix! Hello muffin top!

Clean Eating Prepping Tips:

* If you are on the go a lot, pack cook-free snacks (protein powder, chopped veggies, raw almonds, low-fat string cheese, hummus, fruit, ezekiel bread, etc.). You can keep ziplock baggies of almonds in your car so that you ALWAYS have something to grab

* Schedule time on the weekends to buy and prepare your food for the week! SO WORTH IT! A little time in the store and kitchen on Saturday means for the rest of the week, you can JUST grab and GO!
*** This took Ben and I a good few weeks to really get down. I was actually really scared about it at first, but LOVE it and it's SO easy! We grocery shop on Friday and find time on Saturday or Sunday to prep 90% of our meals for the WEEK!

* GET YOURSELF A COOLER: Find one that suits you. Always pack 1 extra snack than you really need! Pack it the night before and grab and go!!

Sometimes people will give me excuses about the cost of eating healthy. The fact of the matter is ... I spend less money now than I did before, when I was buying a TON of processed JUNK! Not to mention, being less embarrassed when I go through the check out line with a cart FULL of HEALTHY food, not frozen, processed CRAP! But even if it did cost more, aren't you worth the investment?

STOP MAKING EXCUSES!

OK, now on to more ... what should you eat? That's the key right there ... EAT! IF you starve yourself or even if you unknowingly are not consuming enough, your body will go into starvation mode and hang onto fat for dear life. It might sound counter-intuitive, but you need to eat to LOSE!

Calories are not all created equally. You cannot consumer 1900 calories of chocolate and chips and 1900 calories of chicken/rice/veggies and expect to get the same results. Your body needs all of the essential building blocks to keep your body functioning properly to give you energy!

Here's a meal plan that will keep you full, energized and very satisfied --> Meal Plan

OK - Onto grocery shopping, which can be daunting if you are trying to eat healthy, but don't know what you should be looking for. When I made the decision to clean up my food, I wanted someone to take me by the hand and show me EXACTLY what to buy, what to eat and how to make it! A lot of labels are misleading and if you aren't careful, you could end up buying foods that are working AGAINST your GOALS! Hopefully, these guidelines will help you choose the foods that help you attain that sexy, strong body that you're aiming for!

* Eat a nutritious meal BEFORE you go grocery shopping!

**When you go to the store on an empty stomach and hungry, you will be very likely to subconsciously grab the worst foods for you. Typically, these are the foods FULL of SUGAR that spike your insulin levels FAST, or the ones that are laden with FATS (and/or trans fats) that fill you up quickly, but WREAK havoc with your health!

 ** Make sure you have eaten properly before going to the store. Have low glycemic index carbohydrates like brown rice, yams or oatmeal combined with a lean protein like chicken, turkey or lean fish and some vegetables.

* Do NOT go grocery shopping when you are feeling DOWN!
** Don't go grocery shopping when you are sad or emotional. If you do, you will be very likely to grab "comfort foods." Leave it to another day, when you are feeling better, or give someone else the grocery list and have them shop for you!

Beware of Food Labels
* One of the biggest reasons people gain weight in fat when they are trying to lose weight is because they are being mislead by food labels. How often do you hear that someone is trying to lose fat, but instead, they gain fat and have NO clue why it happened because they are "eating healthy?"

* The companies producing the foods are misleading you to think a food product is healthy, when it is really NOT! The food production companies realized people are trying harder and harder to lose that stubborn fat. More and more people are trying to buy more healthy conscious foods and companies market their products as "healthy" to increase sales. They use CLEVER manipulation words ... and words ONLY. They use words which are not lies, but that are absolutely misleading, to make their food products LOOK healthy or healthier than they once used to be. Do NOT believe me? Here are a few examples:

Example 1: Low Carb Cookies or Candy Bars
* In this example, they don't say "fat-free" because they DO use glycerine and maltitol to sweeten them. Though these two ingredients do not have an impact in blood sugar levels, they do have CALORIES! However, the FDA allows such products to claim that they are "low carb." In addition, if you look at the fats contained in these foods, they are typically partially hydrogenated oils (transfats)! This is neither healthy nor will it help you attain your fitness or weight lose GOALS!

Example 2: Fat Free, Preservative Free Cookies
* This the reverse of the first example. Did you see the boxes of cookies (even chocolate ones) lately? They will read: "Fat free, gluten free, no preservatives or artificial flavors." Is this true? YES, it is. BUT, if we look on the back side of the package to read the ingredients ourselves, what do we see? Most likely the first word you will find will be SUGAR, or high glucose-fructose corn syrup. So it's pretty much ALL sugar! Is this healthy?! NOT even close!

Clean Eating Meal Plan - Recipes

Sample Meal Plan - 1 Week - Recipes

Homemade Taco Seasoning Ingredients:

- 1 part chili powder

- 1 part ground cumin

- 1 part garlic powder

- 1 part onion powder

- 1/4 - 1/2 part crushed red pepper

Directions:

1. Mix all the spices together and store in an airtight container

Spaghetti Squash Boats (yields 4 servings)

- 2 medium spaghetti squash

- 2 tbsp olive oil, divided

- sale and pepper

- 1 onion, chopped

- 4 cloves garlic, chopped

- 20 oz 99% lean ground turkey breast (you can also use the 93-94% or 96% lean ground beef)

- 1 28-oz can crushed tomatoes

- 1 tsp dried oregano 

- 1 tsp fresh or dried basil

- 2 tsp crushed red pepper (more or less depending on desired spiciness), optional

- 1 cup freshly grated part skim mozzarella cheese (you can use pre-grated if necessary)

Directions:

1. Pre-heat oven to 400. Slice spaghetti squash length wise and scrape out the seeds. Rub 1/4 tbsp olive oil into squash half and season with salt and pepper. Place spaghetti squash face down in a large baking dish and bake for 40-60 mins. When squash is done, middle will be tender and pull apart easily.

2. In a large pan, sautee onion and garlic in 1 tbsp olive oil over medium heat until fragrant. Add ground turkey. Season with salt and pepper and cook until browned. Add crushed tomato and remaining spices. When sauce starts to bubble, reduce heat to simmer until thickened (about 3-4 minutes). 

3. When spaghetti squash is fully cooked, flip in the baking dish so that it is now skin side down. Evenly divide sauce between each squash half. Top each "boat" with 1/4 cup cheese. Turn oven to broil, and cook for another 2 minutes, until cheese is browned and bubbling. This happens very quickly - make sure to watch closely, otherwise it can burn easily. 

Clean Chicken Salad

- 4 baked or boiled chicken breasts

- 1/2 cup plain Green yogurt

- 1/2 cup mashed avocado

- 1/2 red onion, chopped

- 1/4 cup chopped cilantro

Directions:

1. Shred your chicken breasts.

2. Add chicken, onions, cilantro, yogurt, and mashed avocado to a large mixing bowl and mix well. 

Protein Pancakes (Yields 1 serving of 2 pancakes)

- 1/2 cup Oatmeal (old fashioned kind)

- 1/3 cup egg whites

- 1 scoop of vanilla protein powder (I like Shakeology)

- 1 tbsp ground flaxseed

- 1/2 of a ripe banana

- 1 tbsp Greek Yogurt

- 1 tsp cinnamon

- 1 tsp of vanilla extract

- 1/4 cup blueberries (optional)

Directions:

1. Throw everything except blueberries in the blender and blend until smooth. 

2. Spray pain with safflower (or other) oil and get it hot like a griddle. 

3. Pour half of the mixture into the pan and place a few blueberries on top. These pancakes won't "bubble" on top like regular pancakes, so you need to watch the bottoms. 

4. When bottom is lightly brown and the pancake is cooked halfway through, flip and cook the other side - this will also heat the frozen blueberries.

5. When done, remove pancake and pour in the rest of the batter, repeat. 

Southwestern Quinoa Salad (Yields 4-6 servings)

Salad Ingredients:

- 3/4 cup quinoa (rinsed if needed, check the package)

- 1.5 cup water

- 1/2 tsp salt 

- 1 red bell pepper, chopped into small dice

- 1 can black beans, rinsed and drained

- 1/2 cup thinly sliced green onion

- 1/2 cup chopped fresh cilantro

Dressing Ingredients:

- 2 tbsp fresh-squeezed lime juice

- 1 tsp ground cumin

- 1/2 tsp ground Ancho chile pepper (or use regular chile powder if you don't have Ancho)

- fresh black pepper to taste

- 1/4 cup extra-virgin olive oil

Directions

Check the quinoa package to see if it needs to be rinsed (it often does) and rinse in a fine-meshed strainer if needed. Combine quinoa, water, and salt and bring to a boil, then reduce heat and simmer covered for 15 minutes, or until all the water is absorbed. Fluff quinoa with a fork and let it cool while you prep the other ingredients. Drain the beans into a colander placed in the sink and rinse well with cold water, until no more foam appears. Let beans drain until they are quite dry (or pat dry with paper towels if you want to speed it up). Cut out the stem and removed seeds from the red bell pepper and cut into very small dice (about the size of the black beans). Slice the green onions into thin slices and wash, dry, and chop the cilantro. When the quinoa is fairly cooled, combine quinoa, black beans, diced red bell pepper, and sliced green onion in a bowl. Add enough dressing to moisten all the ingredients. (You probably won't need all the dressing, but save the extra to stir into any leftover salad that's been in the fridge). Gently stir in the chopped cilantro and serve. This keeps very well in the fridge for several days. The salad absorbs the dressing when it's refrigerated, so it's best with a little more dressing stirred in when you're eating the leftover salad. 

Sample Meal Plan - 1 Week

Day 1

Breakfast

1 cup cooked old-fashioned oatmeal with 1/2 cup vanilla almond milk

1 chopped pear

1 tsp real maple syrup

Snack

1 sliced apple

2 tbsp almond butter

Lunch

3/4 cup Clean Chicken Salad (Click for recipe)

1 slice Ezekiel or multigrain bread

Snack

Shakeology (What is Shakeology? Click to check it out --> Shakeology) 

Dinner

4 oz broiled tilapia or salmon with a squeeze of lemon

1 medium backed sweet potato (I like to put some cinnamon and stevia on mine!)

6 cooked and chopped asparagus spears

1 tsp EVOO and 1 tsp lemon zest for flavor

Day 2

Breakfast

1 slice Ezekiel or multigrain toast

2 tbsp almond butter

Sliced banana (for topping) - sprinkle with cinnamon (stevia optional for sweetness)

2 hard boiled eggs

Snack

Shakeology

Lunch

Turkey Asparagus Roll-Ups:

4 1-oz slices turkey breast, each rolled with 1 oz Swiss cheese and 1 small cooked asparagus spear

4 brown rice cakes

Snack

Red or green grapes (about 15)

1 "100 Calorie Pack" Emerald natural almonds

Dinner

Taco Salad

1/2 cup of cooked ground turkey (season with chili powder, cumin, red pepper)

Serve over 2-3 cups chopped romaine

1/2 cup chopped tomato

1 sliced green onion

1/8 avocado

2 tbsp non-fat plain greek yogurt

2 tbsp salsa

1/8 cup low fat shredded cheddar (optional)

Day 3

Breakfast

2-3 whole organic eggs

2 pieces of nitrate free bacon

1 cup of grilled zucchini and squash

1 organic apple

Snack

Shakeology 

Lunch

Leftover Clean Chicken Salad

1 slice Ezekiel or multrigrain bread

Snack

1 brown rice cake

2 tbsp almond butter

1/2 sliced banana

(cinnamon and stevia sprinkle - optional)

Dinner

5 oz of chicken or lean beef

1 cup of garlic basil mashed cauliflower (Click for recipe)

Side salad made with spinach or romaine lettuce with 2 tsp olive oil and 1 tbsp balsamic or apple cider vinegar.

Day 4

Breakfast

Omelette (1 whole egg and 2 egg whites)

Handful of baby spinach, sprinkled with goat cheese and organic salsa

Snack

Shakeology

Lunch

2 cups of salad greens 

1 cup of chopped fresh veggies (i.e. tomato, cucumber, onions, peppers)

1-2 tsp of olive oil drizzled and 1-2 tbsp balsamic drizzled (and/or red wine vinegar or lemon juice)

2 tbsp feta cheese

1/4 cup chopped grilled chicken, fish, lean beef or turkey

Snack

"Ants on Logs"

2 celery sticks

filled with peanut butter or almond butter and topped with raisins

Dinner

Spaghetti Squash Boats (Click for recipe)

Day 5

Breakfast

Protein pancakes (Click for recipe)

Snack

Shakeology

Lunch

Southwestern Quinoa Salad (Click for recipe)

Snack

1-2 cups raw veggies (i.e. red/orange pepper stripes,, baby carrots, jicama)

2 tbsp hummus

Dinner

5 oz of chicken or lean beef

1 cup of garlic mashed cauliflower 

Side salad made with spinach or romaine lettuce with 2 tsp olive oil and 1 tbsp balsamic or apple cider vinegar.

Day 6

Breakfast

2-3 whole organic eggs

2 pieces of nitrate free bacon

1 cup of grilled zucchini and squash

1 organic apple

Snack

Shakeology

Lunch

2 cups of salad greens 

1 cup of chopped fresh veggies (i.e. tomato, cucumber, onions, peppers)

1-2 tsp of olive oil drizzled and 1-2 tbsp balsamic drizzled (and/or red wine vinegar or lemon juice)

2 tbsp feta cheese

1/4 cup chopped grilled chicken, fish, lean beef or turkey

Snack

1 cup Greek yogurt

1/2 cup fresh or frozen berries

Dinner

Clean Tacos Ground turkey with homemade seasoning (Click for recipe)

chopped tomatoes

sliced avocado

plain Greek yogurt

baby spinach

Ezekiel wraps

Day 7

Breakfast

1 cup cooked old-fashioned oatmeal with 1/2 cup vanilla almond milk

1 chopped pear

1 tsp real maple syrup

Snack

Shakeology

Lunch

Leftover Southwester Quinoa Salad

Snack

1/2 cup cottage cheese

1/2 cup sliced cucumber and tomatoes

Dinner

4 oz broiled tilapia or salmon with a squeeze of lemon

1 medium backed sweet potato (I like to put some cinnamon and stevia on mine!)

6 cooked and chopped asparagus spears

1 tsp EVOO and 1 tsp lemon zest for flavor

Clean Eating Shopping List

Here are some suggestions for a healthy shopping list

Proteins
- Boneless, skinless chicken breast
- Tuna (water packed), or white meat chicken (water packed)
- Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
- Shrimp
- Extra lean ground beef or ground round (92-96%)
- Buffalo steak (lean)
- Protein powder (lactose free)
- Egg whites or eggs
- Rib eye steaks or roast
- Top round steaks or roast (aka stew meat, London broil, stir fry)
- Top sirloin (aka sirloin top butt)
- Beef tenderloin (aka filet, filet mignon)
- Top loin (NY strip steak)
- Flank steak (stir fry, fajita)
- Eye of round (cube meat, stew meat, bottom round, 96% lean ground round)
- Extra lean ground turkey, turkey breast slices or cutlets (fresh meat, not deli cuts)

Complex Carbohydrates
- Oatmeal (old fashioned or quick oats)
- Sweet potatoes (yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (watch sugar, less than 6 grams)
- Brown rice
- Ezekiel bread (frozen healthy section of Kroger's or Whole Foods)
- Farina (cream of wheat from box)
- Multigrain hot cereal
- Pasta (whole wheat, Ezekiel brand - watch serving, very dense)
- Rice (jasmine, basmati, arborio, wild brown)
- Potatoes (red, baking, new)
- Kashi low sugar cereals (less than 6 grams of sugar)
- Whole wheat pita (low-carb variety - Joseph's pita bread, or Food for Life brand)
- Carbdown flatbread (Wal-mart)
- Corn tortillas (microwave to make crispy)
- Whole wheat tortillas
- Rice cakes (lightly salted only)

Vegetables & Fibrous Carbs
(Fresh first, frozen second, canned last choice)
- Green leafy lettuce (green leaf, red, leaf, romaine)/bagged salad
- Broccoli
- Asparagus
- String beans
- Black beans
- Spinach
- Bell Peppers
- Brussels sprouts
- Cauliflower
- Celery
- Mushrooms
- Pickles
- Cabbage
- Sprouts
- Cucumber
- Green or red pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Squash
- Spaghetti squash
- Pumpkin

Fruit
(Fresh first, frozen second, canned last choice)
- Berries (blueberries & raspberries)
- Lemons or limes
- Melons (not watermelon)
- Grapefruit
- Apples
- Dates
- Grapes
- Oranges
- Eat bananas, strawberries, peaches and plums sparingly (lots of natural sugar)
- No dried fruits, including raisins (loaded with sugar)

Healthy Fats
- Natural style or organic peanut butter (even better, Peanut Wonder (Whole Foods Market)
- Olive oil or Safflower oil
- Nuts (peanuts, almonds)
- Flaxseed oil
- Avocado

Dairy & Eggs
- Low-fat or fat-free cottage cheese
- Eggs (cage-free are my favorite)
- Low or non-fat milk (drink dairy only occasionally)
- Non-fat yogurt (look for low sugar only)
- Fat-free string cheese
- Fat-free cream cheese

Beverages
- Bottled water
- Iced tea (decaf)
- Coffee (decaf)
- Crystal light or Wal-mart brand sugar-free drink mixes

Condiments & Misc.
- Fat-free mayonnaise (on occasion)
- Ketchup (Heinz one carb brand only)
- Reduced sodium soy sauce
- Reduced sodium teriyaki sauce
- Balsamic vinegar
- Balsamic or raspberry vinaigrette (Farm Grove)
- Salsa or fresh pico de gallo
- Splenda
- Steak Sauce
- Sugar Free Maple Syrup
- Sugar Free Jelly (Smuckers or Polaner)
- Chili paste
- Tomato paste (low sugar)
- Mustard (yellow or Dijon)
- Extracts (vanilla, almond, etc)
- Low sodium fat-free beef or chicken broth
- Worcestershire sauce
- Cooking spray (fat-free)
- Sugar-free applesauce for baking

Spices & Herbs
- Chili powder
- Mrs. Dash (all varieties)
- McCormick's (all varieties)
- Butter buds
- Cinnamon
- Allspice
- Basil
- Bay leaf
- Onion powder
- Garlic powder
- Dill
- Ginger
- Sage
- Rosemary
- Paprika
- Thyme
- Oregano
- Curry Powder
- Red pepper
- Marjoram
- Tarragon
- Dry mustard
- Cumin
- Saffron
- Nutmeg
- Pumpkin pie spice
- Black pepper

Foods NOT to Eat

Foods to Avoid:

- Breads, pasta, any boxed products (cereal, mac & cheese, bagels). Yes, this includes - Pizza, lasagna, brownies, etc.

- Lunch meats
- Processed meats (hot dogs, brats)

- Canned, processed and fried vegetables

- Processed fruit/fruit substitutes (apple pie filling, orange juice, jellies/jams, fruit snacks)

- Candy, sweets, granola bars, candy bars

- Refined fats/oils (vegetable oil, corn oil, butter substitutes)

- Nuts/seeds to avoid - peanuts, any honey roasted or altered nuts

- Soda
- Lattes or coffee/tea with additives (sugar, milk, sweeteners)
- This includes diet soda!
- Fruit juices
- Sugar free/sugar substitute energy drinks
- Crystal light, fake sugar drinks

An easy rule to remember:
STAY AWAY from the white junk! i.e. bread, pasta, potatoes, table sugar, fake sugar, etc.

Clean Eating Foods to Enjoy

Here's a list of foods to enjoy

Meat & Protein without additives: 
- Red Meat
- Poultry
- Seafood
- Game Meat
- Pork
- Eggs

Vegetables (the greener, the better):
- Spinach, broccoli, brussel sprouts, etc.
- Sweet potato, eggplant, carrots, tomatoes

Fresh or frozen (with no additives):
- The list of veggies is ENDLESS! There are a ton of options out there!

Fruit:
Vibrant colors - berries are best, but all non-processed fruits are OK!
- Citrus, melon, apples, plums, peaches, etc.

Fats/oils:
- Pressed oils (olive oil, avocado oil, coconut oil)
- Avocado
- Bacon (uncured)
- Whole butter
- Nuts & Seeds - (any that can be consumed in raw state, not peanuts)
- Almonds
- Cashews
-Walnuts
- Chestnuts
- Pistachios

- Brown ice/Quinoa

Liquids/Beverages:
- WATER!!
- Natural flavored water (add lemons, apple slices, cinnamon, cucumber, orange, mint, etc)
- Teas
- Black coffee
- Coconut milk
- Almond milk

In moderation:
- Whole wheat
- Whole grains
- Dairy

Benefits of Clean Eating

Clean eating is not a diet, it's a lifestyle that provides the body with healthy, natural, nutrient-dense foods. There are some incredible benefits associated with healthy eating. 

Feel Better

Putting it quite simply, eating healthy foods will make you feel better. Whole vegetables, fruits, and lean proteins will balance your energy levels and leave you feeling great throughout the day. You will think more clearly, have better muscle tone, absorb nutrients more efficiently, and energy levels will soar. Healthy foods also promote cell growth and because of this your skin, hair, and nails will be happier.

Maintaining a Healthy Weight

Eating healthy is the best way to maintain and healthy weight. Ideal weights are achieved, not by rigorous hours at the gym, but through a diet high in vegetables, fruits, lean meats, and whole grains. You can lose as much as 20 lbs after several weeks of following a healthy diet. Exercise is more productive once you reach a healthy weight through a clean-eating style. 

Build a Stronger Immune System

Nutritious foods help prevent disease by building a stronger immune system and gut. Building up your immune system through healthy foods allows it to fight off illnesses naturally and recover quickly. The digestive system is home to more than 500 different types of bacteria. These bacteria are there to keep the intestines healthy and also aid in breaking down food. These bacteria (probiotics) are believed to keep the immune system healthy by regulating immune system response. You can ensure that your body and immune system run at optimal level by eating plenty of colorful servings of fruits and veggies, fermented foods, and yogurt as well as 8-10 glasses of water a day. 

Mental Awareness

Processed, packaged, and junk food clouds the mind and causes the body to feel sluggish. Eating healthy, whole goods high in healthy fats (Omega 3 fatty acids) will keep the brain functioning at top capacity. According to the Alzheimer's Association, adopting a 'brain-healthy' diet can reduce the risk of heart disease and diabetes and encourages good blood flow to the brain. The brain needs the proper balance of nutrients, such as protein, healthy fats, and some sugars to function properly. Foods such as dark-skinned vegetables (kale, spinach, broccoli, beets, eggplant, bell pepper) have high levels of antioxidants and fruits such as prunes, raisins, blueberries, blackberries, strawberries, raspberries, grapes and cherries appear to protect brain cells. Cold water fish, such as salmon and tuna contain beneficial omega-3 fatty acids and nuts boast high levels of Vitamin E, another antioxidant that is great for your brain. 

Boost Energy Levels

People tend to turn to sugar or caffeine for a needed "energy rush." This pseudo energy rush is actually a quick spike in blood sugar, followed by an intense insulin response, which then causes a crash. After the crash, you will likely feel worse than when you started. The more processed a food, the less nutrients it will have. Without nutrients, your body is unable to feel energized throughout the day. To boost levels naturally and effectively, eat foods that allow a slow and steady release of sugar. Do this by combining protein and fiber, such as oatmeal and fruits, yogurt and fruit, cheese and crackers, apple slices and peanut butter, cottage cheese and veggies or hummus and veggies. 

Better Sleep

Vitamins and minerals found in whole foods will allow your body to regulate hormonal function throughout the day and promote deeper sleep at night. Eating healthy foods will also calm your nervous system and trigger a sleep-inducing hormonal response, which helps you rest better at night. There is a well-known connection between the rise in sleep deprivation and soaring obesity rates. Getting between 7-9 hours of sleep gives your body time to establish muscle memory from a workout or project, build and repair muscle, sharpens your focus, reduces reaction time, and greatly increases energy levels upon waking. In other words, eat cleaner, sleep better, be healthier. 

Clean Eating "Super Foods"

Clean Eating "Super Foods"

Eating them when they are at their nutritional peak allows us to take in and absorb the maximum benefits from these foods.

51 Clean Eating Super Foods:

1. Apples
2. Apricots
3. Artichokes
4. Asparagus
5. Avocados
6. Bananas
7. Beans and Legumes
8. Beets
9. Blueberries
10. Broccoli
11. Brussel Sprouts
12. Cabbage
13. Cantaloupe
14. Carrots
15. Cauliflower
16. Cherries
17. Chia Seeds
18. Cranberries
19. Dark Chocolate
20. Eggs
21. Fish
22. Eggs
23. Flax
24. Garlic
25. Grapes
26. Greek Yogurt
27. Green Tea
28. Kale
29. Kiwi
30. Lemons
31. Mangos
32. Mushrooms
33. Nuts
34. Oats
35. Olive Oil
36. Oranges
37. Papaya
38. Peaches
39. Pineapple
40. Pumpkin
41. Pomegranates
42. Quinoa
43. Rice (Brown)
44. Salmon, Wild
45. Spinach
46. Sweet Potatoes
47. Swiss Chard
48. Tomatoes
49. Watermelon
50. Wheat Germ
51. Winter Squash

Day 19 - Hump Day Dinner was Amazing

Today was a great day! 

It was day 19 of my first round of the 21 day fix. When I'm finished on Friday, I will give a total review on the program! Hint ... it's INCREDIBLE! 

I got in my workout for the day with one of my best friends, who is visiting from Iowa and her little one and my oldest, Abbryella, decided to join us! It was awesome! It's a lot of fun and more competitive (we're both college soccer players) when doing it with someone else. 

Here is Kristen, Addison and Abby getting their workout on!

The rest of the day was super relaxing and come dinner time, I was SO excited HA! You'll see why if you try this!

I made a chicken fajita from the chicken and vegetables that we prepped on Sunday. I used 1 red (chicken), 1 green (mixed veggies), 1 yellow (1 small whole grain tortilla) and 1 blue (shredded cheese). 

This was my first time making it, so I wasn't sure how all of the food was going to fit. I put about half of chicken in the tortilla, all the vegetables and all of the cheese, but 1/2 of the blue (cheese) would have been enough. That's good to know though, maybe I'll add some cheese on my lunch. I just ate the rest of the chicken to get my full serving. 

Here is the finished product and it only took ONE MINUTE to prep (measure in containers) and warm up this baby! THAT is why I LOVE meal prepping! By the way, this was incredibly juicy and OMG I want another! haha!

Sunday Meal Prep

Ben and I are now almost finished round 1 of the 21 day fix!!! While we didn't stick to it completely, due to a yucky bug hitting everyone the last week, we are still very into the nutritional part of this program. Which by the way is SUPER easy!

When we started, we dove head first and weren't really prepared for some of the changes. After 2 weeks of messing around with different foods and snacks that are 21 day fix approved, we found what we like and what works for us. We are totally a chicken and mixed veggie stir-fry kinda family!

After 2 weeks of getting a little bored with our choices, we sat down and started creating our own recipes with the foods that we loved! I will share some of them as the week goes on and we make/eat them!!

For now, I wanted to show you how we did our meal prep.

Items we used:
- 2 3-lb things of chicken
- whole grain noodles

How we prepped:
- Ben diced all of the chicken into small bite sized pieces and we cooked them up and separated them into containers.
- I cooked the whole grain noodles, just as I would spaghetti noodles, and placed them in a different container.

Next, Ben cut up veggies below:

Ingredients for 1 batch:
- Handful of snow peas
- 1 small red onion
- 1 small white onion
- 1/2 red bell pepper
- 1/2 orange bell pepper
- 1/2 yellow bell pepper

How Ben cooked them: threw all ingredients into our skillet with 1 tsp olive oil and cooked for 2-3 minutes.

We then placed that in it's own container and put all containers in the fridge. Now, we have everything ALREADY cooked for our meals this week. All we need to do is through our recipe ingredients together, heat and eat!!

Meal prepping was my BIGGEST worry as I was waiting for this amazing program to arrive. Now, it's what I look forward to every weekend! Not only do we have everything planned out so we aren't going to the grocery store clueless and getting a bunch of odds, ends and junk, but now we cook as a family, which really helps the little ones get involved with the foods that we're eating as well! Also, there's no "what's for dinner tonight?" It's all planned out and ready to go!!

I will be posting our new recipes as we eat them this week! Subscribe to my blog and stay tuned, they're going to be deliciously amazing and did I mention ... EASY!!

Clean Eating "Rules"

Clean Eating Rules to follow:

1) Eat six small meals a day; breakfast, lunch, dinner and three snacks. Try to eat every few hours to curb hunger and promote a higher metabolism.

2) Choose whole grains and complex carbohydrates to give you more energy and keep you feeling fuller longer. Remember that whole wheat is not necessarily whole grain. Look for breads, rice and pasta that are not just brown, but also made with 100% whole grains. One serving is about the size of your closed fist.

3) Leave calorie-filled, non-nutritional "junk food' at the grocery store. If you buy fresh foods, you will eat fresh foods.

4) Eat as many fruits and vegetables as you want. Try to add one serving, about a handful, of each per meal. Fruits also make great snacks because they are full of natural sugar and can help fight those afternoon sugar cravings.

5) Eat lean meats, chicken and fish whenever possible, staying away from processed and fatty meats. This will give you much needed protein with little fat. One serving is about the size of your palm.

6) Read labels. Look at calorie counts but also look at nutritional value and ingredients. Try to avoid foods with white flour, sugar substitutes, saturated fats and trans-fats.

7) Take small bags of unsalted almonds, cashews and walnuts with you to work so you don't get tempted by vending machines and break room junk food.

8) Check internet sites, libraries and bookstores for recipes to keep your new lifestyle fresh and flavorful.
 - I have a pinterest FULL of clean eating ideas!! Go check it out!

9) Give yourself a "cheat day" but remember not to go overboard. Allow yourself a meal out with friends or a special food, but try not to undo all your hard work from the rest of the week. Enjoy being healthy!

Eating clean means eating healthfully and consuming foods that are as natural as possible, according to "Clean Eating" magazine. Clean goods have no added chemicals or preservatives, are most often organic and contain lower levels of salt, fats, sugar and other additives. Clean foods are fresh fruits and vegetables instead of canned; whole grains instead of processed white flours; water instead of soda; and lean proteins instead of heavier proteins.

What is Clean Eating?

WHAT IS CLEAN EATING?

Eating "clean" will make life easy for your body, it it wasn't around thousands of years ago, chances are your body has no idea how to break it down and use it for energy.

Keep your diet full of food that your body is deigned to eat. As soon as you add processed foods, sugars, and chemicals to your diet, your body has no idea how to break them down so it just stores them as body fat/toxins. When it does try to break them down, it can't so your energy will become depleted and your skin will begin to show the stress from your digestive system and your body will store the food that it doesn't know how to process as body fat.

Food is fuel for your body, so the best thing you can do is switch your thoughts, think of the food you are eating as the gas you put in your car. If you slow down and get tired and grumpy after eating, that there is telling you it's the wrong foods. After eating, you should be motivated, energized and ready to rock and roll!

 There is no fitness goal which you can achieve without first cleaning up your diet. Changing your diet is one of the biggest challenges when faced with improving one's health. A majority of people are used to eating highly processed foods on a regular basis and breaking away from that can be difficult. The good news is, it isn't impossible once you make it a habit to eat clean, it becomes part of your life.

In a nutshell, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins and complex carbohydrates. IT also means staying away from the junk that typically makes up the Standard American Diet (S.A.D.). These types of foods include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white-bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: "if man made it, don't eat it."

If you are going to embrace this health challenge, then the boxed goods, canned goods and plastic shrink wrapped packages ... have to go!