30 Day Clean Eating Test Group:
Day before we start:
This is my first ever 30 Day Clean Eating Test Group....so bare with me as I am working with each
one of you focusing on making small changes throughout each of your days to make a longer term,
healthier lifestyle to live not just for you but for your whole family. Follow this page, share, post
daily, comment, ask questions as this page is there for you to interact with me and anyone else on
here that is going through the same struggles and challenges that we all are. The next 30 days is a
lifestyle, not a quick fix. Decide if it is something that you can make a part of your daily life and set
that foundation and example for your kids and family.
Day 1: Clean eating…what is it?
Day 2: Importance of Hydration
Day 3: Meal plans and shopping lists
Day 4: Portion Control
Day 5: 5 Day Family Friendly Meal Plan
Day 6: Clean Breakfast and snacks
Day 7: Clean Lunches and sides
Day 8: How does eating clean help your body?
Day 9: Clean Dinners
Day 10: Clean eating resources
Day 11: Fun Clean Food Facts
Day 12: Planning Ahead & Preparing
Day 13: Food Groups
Day 14: Healthy Carbs
Day 15: Healthy Meals on the go
Day 16: Being Consistent with a Busy Family
Day 17: Shakeology and what it can do for your health
Day 18: Success Stories
Day 19: Cleaning out your cupboards and pantry
Day 20: The Crack-down
Day 21: Staples to have in the house all the time
Day 22: Progress photos and measurements
Day 23: Importance of Fueling your body properly every day
Day 24: Mindset change
Day 25: Fun Healthy Facts
Day 26: Benefits of Exercise and Clean Eating on your health
Day 27: Leading by example
Day 28: Fixing what’s broken
Day 29: What do I do from here
Day 30: Back to Basics
Day #1:
Welcome to Day 1 of our 30 Day Clean Eating Group!! The whole idea of this next 30 Days is to
inform you as much as I can on how all the little changes you make if you stick with them
consistently for the long term that they alone will help you have greater progress and better health
long term. You will find that over the course of 30 Days if you are consistent and follow these steps
and implement the information given that you will improve your over all health, energy, cravings,
lose weight and find that energy to fit in a little exercise each week as well. Now to get started!!!
What exactly is Clean Eating?
Clean eating is a lifestyle based on the idea that the best way to eat is to abundantly enjoy whole
foods — that is, foods as close to their natural state and you can get them. This means eating fresh
fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast
food. Clean eating is also committed to replacing saturated fats with healthy fats. Many on the plan
don’t count calories, but instead trust in good quality, healthy food.
Step 1
Eat plenty of fruits and vegetables. Choose fresh, unprocessed foods over canned or processed
products. Clean eating enthusiasts believe that we were meant to survive on fresh fruits and
vegetables and that processing them reduces their nutritional value and fiber content and adds salt,
fat, sugar and chemicals. Choose fruit instead of fruit juice and if you must pick a processed
vegetable, frozen is always better than canned.
Step 2
Balance protein and complex carbohydrates. Incorporate whole grains like brown rice or millet over
processed grains. Eat lean meats, and choose organic or grass-fed meats when possible as these foods
are usually clean of pesticides, hormones and additives. Grill, broil or steam your meats rather than
frying.
Step 3
Avoid sodas and high calorie, sugary drinks. Follow the tenant of clean eating that aims to remove
added sugars from the diet. Choose water or tea for your beverages, or juice your own fruits and
vegetables and enjoy them without added sugars or preservatives.
Step 4
Trade bad fats for good fats. One of the most important aspects of clean eating is removing saturated
fats from the diet. Lower your saturated fat intake by avoiding fast food, choosing lean cuts of meat
and getting your fat calories from foods like nuts and fatty fish.
Step 5
Eat several small meals to keep blood sugar stable and to avoid overeating. Choose snacks like nuts,
low-fat or fat-free dairy and fruits and vegetables. Note that some people who live a clean eating
lifestyle don’t eat dairy products while others adapt clean eating to a vegetarian lifestyle.
*The one requirement for this group was to commit to 30 Days of Shakeology. The reason is because
Shakeology is an incredibly nutritionally dense, whole food based shake. It is a quick, easy, on the go
meal and if you are eating every 3 hours you will find that it is the perfect meal and will help improve
your energy, digestion and curb your cravings! Did you know there are 9 servings of fruits and
veggies in Shakeology alone??
Task for today: How much water are your drinking each day? I want you to make a goal to drink a
minimum of 64 oz of water today. If you already do so then the recommended is half your body
weight in ounces of water.
Post #2:
Give yourself time to adjust. While eating clean can be a huge change for some
people, keep in mind that most recipes can be adapted to a clean eating lifestyle. You
don’t have to give up your favorites (unless your favorite is Twinkies. Anyone know
what those things are really made of? Ick!). Pizza, cookies, ice cream and even cake
or doughnuts can be prepared with clean eating ingredients. Just browse around for
a bit to see what I mean. Obviously, you need to keep things in balance. If all you eat
is clean eating donuts all week long, you’re not going to get healthy. But my point is
that you should never feel deprived either. Remember we are working on making
changes that we can keep as a lifestyle for our whole family. Get creative with your
kids, have fun and while you are learning this whole process bring them along for
the ride! Kids love to help in the kitchen!!
I love this facebook page "Clean Eating with Kids"
https://www.facebook.com/CleanEatingWithKids
and also Tosca Reno's "The Eat Clean Diet For Your Family" is great, too!
http://www.toscareno.com/books/the-eat-clean-diet-for-family-and-kids/#.UklxYXTPtY
Day #2
Most people know that water makes up the majority of our physical body. They probably also have
“drink X glasses of water a day” advice tucked away somewhere in their brain. But few people
realize howmany glasses they didn't drink through out the day before the day is gone. It can be to
easy with this routine to become dehydrated. The effects of dehydration are often ignored simply
because they are unrecognized.
What happens when you get dehydrated?
There are several grades of dehydration: mild to moderate and severe.
Mild to moderate dehydration
Mild dehydration may include a light headache, dry mouth, and fatigue. Your urine will likely be a
darker color than normal, but won’t be until you are more moderately dehydrated that the urine will
become a darker amber color. Also, you may not be going to the bathroom as frequently as normal.
With moderate dehydration, your headache is more severe, you are more fatigued and you are
probably a bit lightheaded and dizzy as well. It’s at this point that your body also doesn’t have
enough water to keep you cool. You might find it pleasant to be sweating less, but this is not a good
sign. You may experience heat cramps, heat stroke, or heat exhaustion.
Most people will experience mild sometimes in to moderate but rarely severe dehydration. Just
remember, if you are thirsty you are already experiencing the first sign of mild dehydration. Stay
ahead of the game and always carry a water bottle in your purse or hand.
Common advice is to drink 8 8-ounce glasses of water a day or half your body weight in ounces of
water. But depending one where you are at, you may need more than that. If you have a lost a lot of
water from sweating or from something like being sick or working outdoors in the heat or intense
exercise, you will need to work over-time replenishing your fluids.
It’s also not a good idea to simply “drink when you’re thirsty.” This seems to work alright when it
comes to hunger, but often times thirst does not clearly manifest itself. Also, did you know that
sometimes thirst can be confused for hunger? Here are a few tips for staying hydrated:
Take note of the color of your urine and how often you are urinating. If it is dark in color and you
are going more than 8 hours without urinating, you need to replenish your fluids.
Carry a water bottle!
If you are dehydrated, it may take more than just water to bring you back to equilibrium. Have your
next glass with an oral rehydration salt. You can buy these at any pharmacy. If you’re in a bind, put
a pinch of sugar and a pinch of salt into a glass of water and stir. I like to sprinkle Himalayan sea salt
in mine.
Try scheduling your water drinking. If you consistently find that you wait until it’s too late to
dehydrate and symptoms have already started, try to create a water drinking schedule. For example,
a glass after you wake up, another at 1030AM, etc.
Drink juice, tea, coffee in moderation. Many people are under the impression that caffeinated
beverages will automatically dehydrate you. This is true if you overdo it, but one tea or coffee will
actually help to hydrate you a bit. You can also buy sports drinks like gatorade, which will help
replenish your electrolytes. I am not a big fan of Gatorade, but on SMART water too has electrolytes.
Have any of your own tips for staying hydrated? Please share them in the comments below.
**Don't forget to bring that water bottle with you every where you go and stay hydrated all day
long!! Who got in 64 or more ounces of water yesterday?
Post #2:
20 Raw Almonds a small green apple and 20 oz of water for afternoon snack.
Work on eating smaller meals every 3 hours to help boost your metabolism!!
Day #3:
Today is day 3 of the clean eating challenge. I am loving how I am receiving many text messages with
pictures of peoples food! Great choices, but if you can post them on this page because they are all
wonderful ideas to share with each other. So proud of you guys so far! I know this is only a few days
in but just think of the little things you are doing to plan and think a head of what is clean and what
is not, what to make for dinner/lunch/breakfast and what not to have. I came home last night from
Gracie's soccer to my husband grilling Asparagus, Mushrooms, Sweet Potatoes and Organic Pork
Chops with seasoning. It was yummy! Eating Clean will help you have more energy and feel better
physically! Stay the road and you will see!!!
**If you have your Shakeology I personally recommend having it for Breakfast. You can blend it in
the blender with some frozen fruit or peanut butter and a banana or even make a little espresso
drink and put a cup of black coffee and ice in and blend it together.
So, the shopping list:
Produce:
Lettuce
Spinach
Peppers
Broccoli
Zucchini
Tomatoes
Sweet Potatoes
Red Onion
Mushrooms
Cabbage
Avocado
Carrots
Asparagus
Cauliflower
Berries
Apples
Bananas
Oranges
Peaches
Grapefruit
Nectarines
Watermelon
Cantalope
Deli:
Extra Lean Ground Turkey
Extra Lean Turkey Burger
Boneless Skinless Chicken Breast
Lean Cuts of Pork
Salmon
Tuna (fresh, frozen or can)
Tilapia
Dairy:
Milk- 1% or Non Fat
Lowfat Cottage Cheese
Greek Yogurt
Grains:
Whole-Wheat Tortillas
Oatmeal
Quinoa
Brown Rice
Extras:
Nuts (raw, unsalted)
Peanut Butter (no added sugar)
Honey
Olive Oil
Tomato Products (saues, stewed, paste)
Himilayen Sea Salt
Tips:
* Stay on the outside of the store that is where the fresh whole food is located.
* Buy organic when you can it may be more expensive but much better for you in the long run.
* Get what you can at your local farmers market, buy local and support your local organic farmers.
* Make your shopping day also your prep day and cup up and prep your food as soon as you get
home.
It’s broken out by department, and you will notice that the Fruits and Veggies section is by far the
largest; and that is because that food is in its most natural state. When in doubt go organic. Also I
have included a few shopping tips on the list. But of course, there are always more to add!
*Frozen fruits and veggies are acceptable but make sure you read the label! Check for added sugar.
If it lists anything that sounds like sugar (High fructose corn syrup, Cane juice, etc…) pass on it and
go with fresh.
*I touched on farmers markets, but as we are getting into summer…these are going to be the best
paces to get organic produce, and clean food. Often the vendors sell produce in bulk for less than
what the box stores cost. The Mulino produce stand is one of my favorites, be careful as they don't
always have local or organic though. I personally always look forward to Summer in Oregon as we
have so many more options for local farmers markets. If you know of any other local areas pleas
share below. Baumann Farms in Woodburn/Gervais is great too and they have an amazing Pumpkin
Patch too so you can spend the day out there with activities with your kiddos and enjoy some fresh
produce while you are there!
*Menu planning is helpful prior to creating your shopping list, however I love to create new meal
ideas on the fly, so I often get lots of things and decide later what to make. The best part about
cooking clean, it is easier to get creative with spices, oils and fresh produce and lean meats!!
Now for the meal plan.... I am only listing 5 days here, this is a great base plan, and you can mix and
match the different meals to create new daily plans.
Day one:
Meal one: Green Tea w/ 1 tbs honey, Raw Oats oatmeal (they have tons of flavors!
Meal two: Hard boiled egg white and a banana
Meal three: Baked turkey burger on lettuce with salsa, and cottage cheese with tomatoes (spice with
pepper)
Meal four: 15 Almonds and an apple
Meal five: Steamed chicken breast and roasted veggies
Meal six: Detox tea w/ 1 tbs honey (I prefer the Republic of Tea’s Get clean, but any detox tea will
do)
Day 2:
Meal one: Green tea w/ 1 tbs. honey, egg white omelet with spinach, tomatoes, red onion, and
zucchini.
Meal two: Orange and 15 almonds
Meal three: Baked Tilapia with side salad (lettuce, spinach, cabbage, tomatoes, broccoli,
carrots…etc.) You can make an easy vinaigrette using 2 tbs olive oil, 1 tbs vinegar, salt, pepper, and
any other herb to taste. Or eat it without; which is my preference.
Meal four: hard-boiled egg (whole egg) and 1 cup mixed berries or peach
Meal five: Roasted veggies & quinoa, with tuna (burger or from the pouch)
Meal six: Detox tea w/ 1 tbs honey
Day 3:
Meal one: Green Tea w/ 1tbs of honey and scrambled egg whites on a whole wheat tortilla with salsa.
OR Shakeology
Meal two: Banana and greek yogurt OR Shakeology
Meal three: Roasted veggies and steamed chicken breast
Meal four: Cottage cheese and tomatoes with lemon pepper
Meal five: Turkey burger and Black bean Quinoa
Meal six: Detox tea w/ 1 tbs honey
Day 4:
Meal one: Green Tea w/ 1 tbs honey, 1/4 cup Raw oatmeal (original ) with 1 cup mixed berries, and 1
cup greek yogurt. Feel free to not cook the oats and make an oatmeal, berry and yogurt mess in a
bowl. This is one of my favs! OR Shakeology
Meal two: 2 hard-boiled egg whites, and an apple OR Shakeology
Meal three: Black bean and tomato quinoa, and tuna (burger or from pouch)
Meal four: 2 Shakeology Protein Bites ( I will attach the recipe)
Meal five: Broiled salmon, brown rice with side salad and 1 cup mixed berries
Meal six: Detox tea w/ 1 tbs honey
Day 5:
Meal one: Green Tea w/ 1 tbs honey, 2 hard-boiled egg whites, 1 cup greek yogurt and 1 cup berries
w/ a banana OR Shakeology
Meal two: Orange and 15 almonds OR Shakeology
Meal three: Baked Tilapia and roasted veggies
Meal four: Scrambled egg whites on a whole wheat tortilla with salsa
Meal five: Baked turkey burger, brown rice and roasted veggies
Meal six: Detox tea w/ 1 tbs honey
Remember to drink at least 2 liters (1 gallon) of water throughout the day. that sounds like a lot, but
your body needs water, and especially if you are trying this plan to lose weight, it will help you feel
more full if you are consuming an 8-10 oz glass of water with every meal.
So there you have 5 days of meals. I have planned these meals to be easy, family friendly, quick and
this creates a day for about 1200 calories or so. 1200 calories is the bare minimum I would ever
recommend someone to be at. If you are exercising throughout the day or are a man I would suggest
adding in 200-300 more calories to this plan. You can do that by simply having your Shakeology with
your morning snack instead of one or the other and do 25 almonds instead of 15.
Also, if you are currently eating clean an have suggestions…please, please share!
Attach Shakeology Bite Recipe
Post #2:
Watch this quick video with Tosca Reno the creator of “The Eat Clean Diet” and her
3 easy steps to get started! Remember….Shakeology has fiber, in it so will be that
extra gentle nudge on the “#2” that she is talking about too 
http://www.youtube.com/watch?v=dHxoDmzJBEM
Day #4:
Day #4: Portion Control
When eating at many restaurants, it's hard to miss that portion sizes have gotten larger in the last
few years. The trend has also spilled over into the grocery store and vending machines, where a bagel
has become a BAGEL and an "individual" bag of chips can easily feed more than one. Research
shows that people unintentionally consume more calories when faced with larger portions. This can
mean significant excess calorie intake, especially when eating high-calorie foods. Here are some tips
to help you avoid some common portion-size pitfalls.
Portion control when eating out. Many restaurants serve more food than one person needs at one
meal. Take control of the amount of food that ends up on your plate by splitting an entrée with a
friend. Or, ask the wait person for a "to-go" box and wrap up half your meal as soon as it's brought
to the table.
Portion control when eating in. To minimize the temptation of second and third helpings when eating
at home, serve the food on individual plates, instead of putting the serving dishes on the table.
Keeping the excess food out of reach may discourage overeating.
Portion control in front of the TV. When eating or snacking in front of the TV, put the amount that
you plan to eat into a bowl or container instead of eating straight from the package. It's easy to
overeat when your attention is focused on something else. This is a huge issue people are always
asking me about and most of all it stems from boredom, not actually being hungry.
Go ahead, spoil your dinner. We learned as children not to snack before a meal for fear of "spoiling
our dinner." Well, it's time to forget that old rule. If you feel hungry between meals, eat a healthy
snack, like a piece of fruit or unsalted/raw almonds, to avoid overeating during your next meal. This
is often why we overeat meals is because we wait too long in between to eat.
Be aware of large packages. For some reason, the larger the package, the more people consume from
it without realizing it. To minimize this effect:
Divide up the contents of one large package into several smaller containers to help avoid overconsumption. Don't eat straight from the package. Instead, serve the food in a small bowl or
container.
Out of sight, out of mind. People tend to consume more when they have easy access to food. Make
your home a "portion friendly zone." Teach your family and children the right portions to eat as well
so they carry this knowledge with them long term. You are not starving your family or children by
giving them proper portion control and letting them snack every couple hours. This is a much
healthier habit to feed them the right portion and to give them a snack prior and after a meal then to
let them have 2 or 3 servings of dinner. You are not helping them one bit by doing this.
Replace the candy dish with a fruit bowl. Store especially tempting foods, like cookies, chips, or ice
cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the
healthier food to the front at eye level. When buying in bulk, store the excess in a place that's not
convenient to get to, such as a high cabinet or at the back of the pantry.
PICTURE of Portion Control
Post #2:
Basic Guidelines to help with portion control
Insert picture
Also I have attached a Clean Eating video with Tosca Reno who has been a huge
mentor of mine and she is sharing and giving guidance on proper portion control.
http://youtu.be/s7aG2OfAV5k
Day #5:
Day #5:
I am so incredibly proud of each and every one of you guys on this page! I LOVE, LOVE, LOVE
waking up to your posts you are sharing about how great you are feeling....keep those posts coming
and PLEASE post, comment, and give advice of what you have done that is working for you for
others on this page. That is what it is all about! Share clean, fun, healthy recipes you are cooking for
your families and let's make this a very interactive page!!!
Today I am posting another 5 Day Family Friendly Meal Plan as well as a few recipes to go with it.
This is just another option for you to follow as it will help you stay on a clean, simple track that is
very family friendly and simple for anyone!!! You will have to make up your own "shopping list" for
this one
Day #1:
Breakfast: 1 Slice Turkey Bacon, 2 Slices Whole Grain Toast, 1 Egg Scrambled and a 1/2 Slice of
Tomato.
Snack: 1 small piece of fruit and 7 Walnuts
Lunch: 3 Cups mixed greens or choice of lettuce, 4 oz lean chicken, 5 cherry
tomatoes, 1 celery stalk, 2 TBLSP, Fat free ranch or dressing
Snack 2: Shakeology mixed with 12 oz water, 1/2 Tbsp Almond Butter and blend with ice.
Dinner: 4, 6 oz Chicken Breast, 1/3 cup Dijon Mustard, 3 Tblsp Honey, 1 Tbsp parsley flakes, salt to
taste.4 cups Broccoli, 4 Tbsp. Parmesan cheese, Garlic salt to taste.
Directions:
Mix Dijon mustard and honey, add parsley flakes and salt. Coat chicken
breast half in the mixture. Cook on a grill for about 7 minutes on each side or until fully cooked.
Steam Broccoli and top with olive oil, garlic and Parmesan cheese!! (Makes 4 Servings)
Day #2:
Breakfast: 6 oz Non Fat Greek Yogurt, 3/4 cup fruit of your choice
Snack: Shakeology, 12 oz Water, 2 tsp. Peanut Butter Mix with ice and blend
Lunch: 3 Slices turkey breast approximately 3.5 inches squar or 3 to 4 oz, 1
whole wheat tortilla (approx 70 cal), 1/2 Tomato Diced, 1/4 avocado, sliced, 3 Lettuce leaves or a
handful of mixed greens, 1 Tbsp nonfat Italian Dressing.
Directions: Assemble all ingredients on top of the tortilla and fold into a cone.
Snack 2: 1 Tbsp peanut butter, spread across 2 celery sticks. Top with 10-15 raisins.
Dinner: Two, 4 oz pieces of wild salmon, without the skin, 3 Tbsp Teriyaki
marinade or sauce, 2 pineapple rings, canned in juice drained, 1 garlic clove, 1 medium head of bok
choy roughly chopped, 1/2 tsp. sesame oil, 1/3 cup of brown rice, 1 tsp powdered ginger.
Directions:
Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for five
minutes on each side. Place pineapple slices on the grill for 2 minutes and sear.Add rice, 2/3 cup of
water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is
tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into a frying pan. Saute 1
garlic clove and the bok choy until soft, yet still crisp. (makes 2 servings)
Day #3:
Breakfast: 8 oz low fat cottage cheese & 2 pineapple rings fresh or canned in juice drained.
Snack: Veggies n' Ranch....1 Zucchini, 1 Large Carrot, 2 Tblsp, non fat Ranch.
Lunch: Loaded Baked Potato. 1 Tblsp low fat sour cream, diced onion, 1 slice turkey bacon
crumbled, 1 slice of low fat cheese
Directions:
Wash potato and poke holes in the skin with a fork. Bake in the microwave on high for 7 minutes of
until fully cooked. Slice open in the center. Meanwhile, cook turkey bacon in microwave until crisp.
Crumble over top. Top potato with all the ingredients and enjoy!!
Snack 2: Berry Shakeology Smoothie. 1/2 cup fresh raspberries (may sub with strawberries too), 1
scoop Shakeology, 1 cup unsweetened Almond Milk or nonfat milk, ice as needed and blend.
Dinner: Two, 6 oz Chicken Breasts, gilled and then diced, 5 Tbsp. pico de
gallo, 1 Tbsp. low fat sour cream, 4 small whole wheat flour tortillas, 1/2 Avocado sliced, 5 sprigs of
cilantro, 2 Cups black beans cooked, 2 1/2 cups Quinoa cooked.Directions: Assemble chicken in taco
ingredients on tortillas. Top with avocado. Serve with 1/2 cup of black beans and 1/3 cup of cooked
quinoa, seasoned with cilantro, salt and pepper. (Makes 4 Servings)
Day #4:
Breakfast: 1/2 medium Banana, 2 tsp. peanut butter, 1 scoop Shakeology, 12 oz water, ice as needed
and blend.
Snack: 1 Medium Apple, 1 Tbsp. Almond Butter
Lunch: 2 hard boiled eggs, yolk removed from one, 1/4 cup of low fat cottage cheese, whole wheat
tortilla (approx 70 cal), 1 Tblsp Dijon Mustard, 1/2 tsp. of either dried dill or tarragon (optional), salt
and pepper to taste.
Directions: Chop up hard boiled eggs and mix with cottage cheese, mustard, salt, pepper and herbs
(optional). Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, 1
tsp balsamic vinegar. Toss all ingredients.
Snack 2: 10 Raw Almonds, 1 medium piece of fruit
Dinner: Two, 4 oz grass fed beef steaks, lean cuts like loin, flank or skirt. 1
Tbsp Soy Sauce, 1 Tbsp Black Pepper, 1 garlic clove, crushed for the marinade, Red pepper flakes
(optional). 12 oz bag of fresh spinach chopped, 1 garlic clove crushed, 3 Tbsp. low fat sour cream, 2
Tbsp.
Parmesan Cheese, 1 medium baked potato, cut in half.
Directions: Marinate steak an hour before grilling or overnight, in soy sauce,
black pepper, crushed garlic and red pepper flakes (optional). Grill steak to desired doneness.For the
spinach, cook in saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add
sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve Steak and spinach with 1/2 of a
baked potato. (makes 2 servings)
Day #5:
Breakfast: 6 oz Low Fat Cottage Cheese, 3/4 fruit chopped of your choice, 1 hard boiled egg.
Snack: 1/2 Banana, Shakeology, 1/2 Non Fat Milk or Almond Milk, 1/2 cup water, blend with ice as
needed.
Lunch: 3 oz Broiled or grilled chicken, thinly sliced. 1 Tbsp Hummus, 1/2 cup alfalfa sprouts, 2 slices
of tomato, 3 slices of cucumber, 1/2; 6 inch whole wheat pita.Salad: mixed greens, 1 carrot, 1 celery, 1
tsp balsamic vinegar.
Directions: Assemble all ingredients inside the pita. Serve with a small green
salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stick. For dressing, use 1
tsp. balsamic vinegar or bottled low-calorie dressing.
Snack 2: 1 cucumber and 1 red bell pepper cut in to slices. 1 oz low fat cheddar cheese.
Dinner: Two, 4 oz pieces of lean boneless pork loin chop, 2 Tbsp rosemary, 1/2 tsp. olive oil, 1 cup
peas, 1/2 cup wild rice (measured dry) cooked according to directions, salt and pepper to taste.
Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork (4-5
minutes on each side).Serve with cooked wild rice and steamed peas. (makes 2 servings)
POST #2:
Super Yummy Pumpkin Protein Pancakes as we are heading in to October as well as
the weekend it is a GREAT breakfast for all of us and a lover for our kiddos before
their sports games Saturday mornings!!!
http://www.youtube.com/watch?v=3ES9_Ny694&feature=share&list=PL9eWEHQPXHwWwtSi_fKCQKKRheQ1nPN46
Another Share to keep this October Thread moving forward is a fun Pumpkin Pie
Recipe with our Shakeology that is a NEW October Favorite of mine!!!
Pumpkin Pie Shakeology:
1 scoop Chocolate or Vanilla Shakeology
1 cup rice, soy, almond, coconut or low-fat milk (plain or vanilla)
1/2 cup canned pumpkin, unsweetened
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Ice (optional)
Day #6:
If you don't already know by now, breakfast is the most important meal of the day. It literally means
To-Break-the-fast. Your body needs, absolutely requires food within 30-45 minutes of waking. And
seriously with the excuse “I can’t eat first thing in the morning…it makes me sick”. Get over it and
get something in your tummy! Shakeology is GREAT for these people. Even if its green tea and a
banana, or toast…or one of these fabulous treats below that I have shared.
I have collected a few clean breakfasts to get started. I have not tried most of these yet, but have
researched to find yummy looking, different, family friendly Breakfast Recipes. The first recipe
however is super yummy for sure!!
*Egg white muffins:
Egg whites
Chopped veggies (Your choice, exp: grated carrots, peppers, zucchini, red onion, broccoli…)
Ground turkey (browned) optional
Spray a muffin tin with olive oil and fill each cup 2/3 full with egg whites. Then add the chopped
veggies and ground turkey. Bake at 325 for 15-20 minutes or until the egg whites are firm. You can
have 2-3 per serving depending on your caloric intake.
*Clean Eating Banana Bread Oatmeal
(Makes 2 servings)
Ingredients
1 cup dry oats (any type)
1 tsp. vanilla extract
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1 tbsp. honey, or to taste
1 very ripe banana or 2 yellow bananas
Milk (I used almond milk)
Begin cooking oats to package directions using milk instead of water. (Use the same amount of milk
that the package calls for in water). To the cooking oats add the cinnamon, nutmeg, and vanilla
extract. When the oats are done, mash the banana into the oats and stir in the honey.
Note: The spices here are based on using quick oats. They are a mild flavor reminiscent of traditional
banana bread. If you prefer a stronger flavor or find that using a thicker oat such as rolled oats or
steel-cut oats don’t end up with much flavor, feel free to double up on the banana, spices and honey.
You can stir them in at the end to intensify the flavor.
*Clean Eating Carrot Cake Oatmeal
(Makes 4 servings)
Ingredients
2/3 cup steel-cut oats (dry)
1-2/3 cups milk of choice (if cooking in a rice cooker) or 2 cups (if cooking in a pot)
1/2 cup shredded carrots
1 tsp. vanilla extract
1 tsp. ground cinnamon
1/2 tsp. nutmeg
Toppings:
Chopped walnuts or pecans
Toasted, sweetened coconut flakes
Raisins
RICE COOKER DIRECTIONS
Place all ingredients, except topping, in rice cooker; stir gently to combine. Close the cover, set on
Porridge cycle (if you have that). When it’s done, top your portion with toppings of choice.
STOVE TOP DIRECTIONS
Bring milk, vanilla extract, carrots, nutmeg and cinnamon to a boil. Add oats.
* Clean Eating Quinoa Pancakes
(Makes 4 pancakes)
Ingredients
1-1/2 cup cooked quinoa
2 whole eggs
2 egg whites
Topping Suggestions
Fruit
Honey
Maple syrup
Parmesan cheese
Avocados
In a large mixing bowl, combine the cooked quinoa, eggs and egg whites. Whisk until smooth and
creamy. Mist a non-stick pan with oil and cook as you would any pancake. Do NOT cook these on
high heat. The outsides will burn and the insides will still be raw. Use medium heat and cook for a
little longer until golden brown. Top with any clean topping such as fruit, honey or maple syrup.
NOTE: Do not cook these on high heat. Lower the heat and cook them for longer otherwise you’ll
end up with a pancake that is burnt on the outside and raw on the inside.
Nutritional Content
1 serving = 1/4 of batter, cooked.
Calories: 113, Total Fat: 3 gm Saturated Fats: 0 gm, Trans Fats: 0 gm, Cholesterol: 53 mg, Sodium:
63 mg, Carbohydrates: 15 gm, Dietary fiber: 2 gm, Sugars: 0 gm, Protein: 7 gm, Estimated Glycemic
Load: 7
*Clean Eating Protein Pancakes
(Makes about 7 pancakes)
Ingredients
12 egg whites
1 cup quick oats
1/2 tsp. olive oil (from an oil sprayer)
OPTIONAL SEASONINGS
Ooey-Gooey:1 tbsp. clean peanut butter
Extra fiber: 1 tbsp. clean hummus
Savory:1/2 tsp. onion powder & 1/2 tsp. garlic powder
Sweet: 1 tsp. cinnamon & Top with maple syrup
Stir both ingredients together in a mixing bowl. Spray a non-stick pan (yes, it has to be non-stick)
with about 1/4 tsp. olive oil. It’s not much at all. Just a very light mist. Ladle 3 pancakes onto your
pan and cook like a regular pancake. Each pancake should be approximately 1 scant ladle full.
Depending on the size of your ladle, you should get about 7 pancakes out of it. Spray with the last
half of the oil, and ladle on your last 3 pancakes.
Nutritional Content
1 serving = 1 pancake, Calories: 84, Total Fat: 1 gm, Saturated Fats: 0 gm, Trans Fats: 0 gm,
Cholesterol: 0 mg, Sodium: 110 mg, Carbohydrates: 10 gm, Dietary fiber: 1 gm, Sugars: 1 gm,
Protein: 9 gm, Estimated Glycemic Load: 6
*Clean Eating Whole Wheat Pancakes
(The amount of pancakes made varies greatly based on their size)
Ingredients
2 cups whole wheat flour
2 cups unsweetened soy milk
1 whole egg
3 egg whites
1/2 cup low-fat or non fat milk
1 tsp. vanilla (omit if you will be making extra for pancake soup)
1 tbsp. olive oil
Mix all ingredients in a large mixing bowl. Ladle the batter on to a non stick pan without any oil.
Keep the heat at medium to medium high. Using high heat will burn the pancakes before they are
cooked through. Cook until they are cooked through and serve, topped with your favorite toppings.
Cottage cheese is a great addition for protein.
* Clean Eating French Toast
Ingredients
1/2 cup egg whites
1/2 cup non fat milk OR unsweetened almond milk, OR unsweetened soy milk
1 tsp cinnamon
1 tsp. vanilla
Whole wheat/grain bread (No sugar added)
Maple syrup to taste
Combine your egg whites, milk, cinnamon and vanilla in a bowl. Whisk until well blended. Soak your
bread in the mixture until it’s partially saturated (Don’t let it get too soggy or it will be a drag to get
it out of the bowl) “Fry” on a non-stick pan without any oil. Keep the heat low to medium low so it
doesn’t burn. Cook a bit longer than you would regular french toast to be sure the egg gets cooked at
the lower temperature. Plate your food and top with your favorite French toast toppings!
*Clean Eating Quick & Easy Fruit Pizza
(Makes 1 pizza)
Ingredients
1 clean, whole grain pita bread (you can buy it or make your own)
2 tbsp. peanut butter
3-4 large strawberries, sliced
1/4 cup chopped, fresh mango
2 tsp. dried coconut, unsweetened
1 sprinkle cinnamon
Spread the peanut butter over the pita evenly. Layer on the fruit and then sprinkle the coconut and
cinnamon over the top. Easy!
* Clean Eating Banana Wrap
(Makes 2 servings)
Ingredients
1 large whole wheat tortilla
1/4 cup nut butter
1 banana
Optional Toppings:
Chia seeds
Flax seeds
Sliced strawberries
Clean eating jam or jelly
Grain sweetened chocolate chips or carob chips
Lay your tortilla on a flat surface and spread the nut butter over it, mostly in the center, but try to
spread it as much as you can. Place your peeled banana in the center. Roll up your tortilla and slice
in half.
* Clean Eating Country Potatoes
(Makes approximately 8 servings)
Ingredients
4 medium russet potatoes
1 large, red onion, diced
1 tbsp. dried parsley
1 tbsp. garlic powder
1 tbsp. onion powder
2 tsp. marjoram (optional)
1 tbsp. Olive oil + extra if needed.
Saute the onion in olive oil until it becomes translucent. Add all other ingredients to the pan and
cover with a lid, keeping the heat at medium. Stir often, and cook until the potatoes are soft. Salt and
pepper to taste.
Nutritional Content
1 serving = approximately 1/2 cup, Calories: 112, Total Fat: 2 gm, Saturated Fats: 0 gm, Trans Fats:
0 gm, Cholesterol: 0 mg, Sodium: 9 mg, Carbohydrates: 22 gm, Dietary fiber: 3 gm, Sugars: 3 gm,
Protein: 3 gm
Estimated Glycemic Load: 10
* Clean Eating Cranberry Oat Bran Muffins
(Makes 15 muffins)Ingredients
1 cup whole wheat pastry flour
1 cup oat bran
2 tsp. baking powder
1 egg
1/2 cup honey (for sweet muffins) or 1/4 (for not-so-sweet muffins)
3/4 cup unsweetened almond milk
1/4 cup unsweetened apple sauce (use 1/2 cup if you used 1/4 cup honey)
1 cup fruit juice sweetened cranberries (I get mine at Whole Foods)
In a medium mixing bowl, whisk together the flour, oat bran, baking powder and cranberries. In a
large mixing bowl, whisk together the egg, honey, almond milk and apple sauce. Whisk the flour
mixture in to the wet mixture and blend well. Spoon batter in to standard sized cupcake papers until
the batter is approximately 1/4 inch from the top of the papers. Bake at 350F. for approximately 2030 minutes or until they just start to turn golden brown. Allow to cool and serve.
Nutritional Content
1 serving = 1 bran muffin
Data figured using 1/4 cup honey and 1/2 cup apple sauce.
Calories: 95, Total Fat: 1 gm, Saturated Fats: 0 gm, Trans Fats: 0 gm, Cholesterol: 14 mg, Sodium:
79 mg, Carbohydrates: 22 gm, Dietary fiber: 3 gm, Sugars: 11 gm, Protein: 3 gm
Estimated Glycemic Load: 10
Well, that is a good start anyway!! I also use Eat-Clean diet books bt Tosca Reno. I also like to refer
to www.cleaneatingmagazine.com
Day #6: Post #2
“Nature in a bag” is not just a phrase we use, it is what Shakeology is. Watch this
quick video clip of Darin Olein, Shakeology’s Co-Creator travel all over the jungles of
Peru to show you where he getting the Super Foods that are in our fabulous shakes!!
http://beachbodycoach.com/esuite/home/BodyByJess?bctid=637719395001
What meal do you seem to be consistently replacing Shakeology with this past
week?
Day #7:
Day #7:
Looking for new foods to try is so much fun! I love that as I get older my tastes change. You know
your parents said it too…”Someday you might like that!”…and my response was always “Uh, no. I
won’t”. But amazingly I eat: onions, fish, broccoli, cauliflower, spinach, beets…none of which I was
real fond of as a kid and teen.
Ok on with the recipes! You will see I have an affinity for Quinoa here. It is one of the best grains, as
it is high in protein; and it is super easy to cook. I make it in bulk and create several different dishes
from one batch.
*Clean Eating Baked Turkey Burgers
(Makes 6 burgers)
Ingredients
1.5 lbs. lean ground turkey
1 egg white
2 tsp. onion powder
1 tsp. garlic powder
1/2 tsp. poultry seasoning
Mix all ingredients in a medium mixing bowl. Form 6 patties and place them on a parchment lined
cookie sheet. Bake at 350 degrees F. for approximately 30 minutes, or until the internal temperature
reaches 165 degrees F. Remove from oven and allow to cool slightly. Build your burger!
Nutritional Content
1 serving = 1 patty (just the meat patty)
Calories: 174, Total Fat: 9 gm, Saturated Fats: 3 gm, Trans Fats: 0 gm, Cholesterol: 90 mg, Sodium:
116 mg, Carbohydrates: 1 gm, Dietary fiber: 0 gm, Sugars: 0 gm, Protein: 20 gm
*Black Bean and Tomato Quinoa
1 cup black beans, rinsed and drained
1 can fire roasted diced tomatoes
1 cup cooked Quinoa
Fresh parsley, cilantro or basil
Mix all ingredients together in a mixing bowl. Can be served Hot, or cold.
*Clean Eating Chicken Salad
Ingredients
6-7 Chicken breasts, baked
1 cup Clean Eating Ranch Dressing
1 red onion, chopped
Avocado (optional)
Shred your chicken breasts. Add chicken, onions and ranch to a large mixing bowl and mix well. If
you are so inclined, top with avocado.
*Clean Eating Avocado Toast
Just put the following ingredients together:
A slice of clean eating bread
Some avocado
Black pepper
A light sprinkle of black salt. So yummy!
*Black Bean & Corn Salad
Makes 4 1 cup servings
1.5 cups cooked corn kernels
1 15oz can black beans, drained and rinsed
2 yellow beets, cooked & chopped
1 red bell pepper, seeded, devined and chopped
2 firm red tomatoes, chopped
4 green onions, sliced thin on the diagonal
1 tbsp toasted sesame seeds
2 tbsp fresh cilantro
Dressing:
Juice of 1 fresh lemon
1 tbsp toasted sesame oil
1 tbsp apple butter
1 tbsp low-sodium tamari sauce
1/2 tsp sea salt
Combine all salad ingredients in a large bowl. Pour dressing over salad to gently coat. serve
immediately or cover and refrigerate.
For Dressing: Place all ingredients in a glass mason jar and seal. Shake well.
Nutrition information
Calories: 261, Cal from fat: 24, Protein: 14g, Carbs: 50g, Total fat: 3g, Saturated fat: 0g, Trans fat:
0g, Fiber: 14g, Sodium: 39mg, Cholesterol: 0mg, Sugar: 8g
*Clean Eating Green Quinoa
(Makes 7 servings)
Ingredients
4 cups cooked quinoa, cooked to package directions
4 cups grated, raw zucchini
1/2 cup prepared or homemade basil pesto
1/4 cup grated parmesan cheese
In a large mixing bowl, stir all ingredients together until well combined and serve.
Nutritional Content
1 serving = 1 cup
Note: This data can vary greatly depending on pesto sauce used.
Calories: 187, Total Fat: 7 gm, Saturated Fats: 1 gm, Trans Fats: 0 gm, Cholesterol: 3 mg, Sodium:
181 mg, Carbohydrates: 25 gm, Dietary fiber: 4 gm, Sugars: 1 gm, Protein: 7 gm
*Avocado spinach egg salad
Makes 3 servings
6 hardboiled egg whites
1/4 cup chopped spinach
1/4 cup avocado chopped into 1″ chunks
1/2 cup plain greek yogurt
3 tbsp red onion, diced
Bread of your choice: whole wheat, tortilla, pita…
Combine all ingredients in a small mixing bowl. Spread or dish into bread.
I usually have this with a pita, and some lettuce and tomatoes as well.
*Clean Eating Cilantro Quinoa Salad
(Makes approximately 3 cups)
Ingredients
2 cups cooked, cooled or cold quinoa
1 cup cooked, cooled or cold pinto beans
1/4-1/2 cup fresh cilantro, chopped
Juice of 1 lime
1 tbsp. garlic powder
1/4 tsp. salt
1/2 tsp. black pepper
Blend all ingredients together in a medium mixing bowl and serve cold.
Nutritional Content
1 serving = 1/2 cup
Calories: 117, Total Fat: 1 gm, Saturated Fats: 0 gm, Trans Fats: 0 gm, Cholesterol: 0 mg, Sodium:
102 mg (5 mg if you leave the salt out of the recipe), Carbohydrates: 21 gm, Dietary fiber: 4 gm,
Sugars: 0 gm, Protein: 5 gm
*Brown Rice & Lentil Salad
Makes 6 1 cup servings
1/2 cup uncooked brown rice
1/2 cup dry Puy lentils
2 cups low-sodium chicken or vegetable stock
1 tbsp extra virgin olive oil
2 gloves garlic, passed through a garlic press
Juice of 1 fresh lime
2 tbsp red wine vinegar
2 tsp Dijon mustard
1/2 tsp sea salt
Freshly ground black pepper
1-2 tomatoes, chopped
1 tbsp fresh parsley, chopped
Combine rice and lentils along with stock in a medium sauce pan and cook until all of the water is
absorbed, about 40 minutes. Remove cooked rice and lentils from heat. Place in large bowl and fluff
with a fork. Let cool. Prepare dressing by combining olive oil, garlic, lime juice, red wine vinegar,
mustard, salt and pepper in a small mason jar. Put the lid on and shake well; or whisk in a small
bowl. Add chopped green onion, tomatoes and parsley to rice and lentils. Add dressing, toss to
combine. Serve chilled.
Nutrition Information:
Calories: 177, Calories from fat: 34, Protein: 8g, Carbs: 28g, Total fat: 4g, Saturated fat: 1g, Trans
fat: 0g, Fiber: 6g, Sodium: 269mg, Sugar: 3g
*Source: Eat-Clean Diet Recharged
Clean Eating Apricot Ginger Quinoa With Cashews
(Makes approximately 10 servings)
Ingredients
4 cups cooked quinoa, cooled to room temperature
1 cup dried apricots, chopped
1/2 cup cashews, chopped
2 tbsp. lemon juice
zest of 1 lemon
1/4 tsp. sea salt
1-1/2 tsp. ground ginger
Mix all ingredients together in a medium mixing bowl, and serve at room temperature.
*Gazpacho
Makes 8 1 cup servings
4lbs fresh ripe tomatoes, trimmed and cut into chunks
1/4 cup extra virgin olive oil
1/4 cup rice wine vinegar
1 cup juiced cucumbers
2 cloves garlic, peeled and trimmed
1 orange or red pepper, seeded, devined, and cut into chunks
1 tbsp sea salt
1/2 cup basil leaves, cut into ribbons (as garnish)
Freshly ground black pepper
Place all ingredients in the bowl of a food processor or blender, blend until smooth. Transfer mixture
to chilled serving bowls. Garnish with chopped basil and freshly ground black pepper.
Nutrition Information:
Calories: 109, Calories from fat: 64, Protein: 2g, Carbs:10g, Total fat: 7g. Saturated fat:1g, Trans
fat: 0g, Sodium: 405mg, Cholesterol: omg, Sugar: 7g
*Clean Eating Black Bean Quinoa Salad
Ingredients
4 cups cooked quinoa (add 2 bouillon cubes to the cooking water)
2 cups (or 2 cans) black beans
2 ripe avocados
1/4 cup balsamic vinegar
Salt and pepper to taste
Mix all the ingredients in a large mixing bowl and serve.
There, now wasn’t that easy?
Note: This salad is best served warm. (Not hot, just warm.)
Nutritional Content
1 serving = a generous 1/2 cup, Calories: 291, Total Fat: 8 gm, Saturated Fats: 1 gm, Trans Fats: 0
gm, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrates: 44 gm, Dietary fiber: 9 gm, Sugars: 2 gm,
Protein: 10 gm
How is the transition to clean eating going for you? It is tricky I will admit when you first get started.
I am seeing many of you having amazing results and would love to get some feedback as this is our
7th day; the end of our first full week. How are you feeling on a scale of 1-10 ( 1 being struggling to
implement clean eating and 10 that you feel so much more energized and are having weight loss
results this past week) As of this morning I was down 1 lb. I am not personally trying to necessarily
lose weight, but am trying to be more careful of my portions as that is where I struggle personally. I
eat clean and healthy but eat too much sometimes.
Please share your successes, or no so successes. Remember, we are learning and it takes time to get it
right. There is no failing in this journey. Just lessons learned.
Day #7, Post #2:
I started drinking Shakeology 2.5 years ago and much has changed for me in that
period of time. I have to share with you that I was paying $170/month in protein
powders with vitamins and minerals in it ($79/month) plus many vitamins and
other supplements to help my body. It was way too many vitamins and a, lot of
money and I still wasn’t getting what Shakeology gives our body by doing so. I
accidently stumbled on Shakeology and it has been a HUGE game changer for me
since. I have helped many lose weight, change to a healthier lifestyle, cleaner diet,
more energy, lowering Blood Pressure and cholesterol, going off medications,
stabilize blood sugars, regulate digestion, strengthen nail and hair growth and much
more. This is real folks! We all want a quick fix, I get that…..but think about all the
crap we put in our bodies and the money we spend with out thinking at Starbucks,
fast food, eating out, vitamin supplements, protein powders, medications and much
more that we could be saving on and helping our body even more. Put the value
behind your dollar and know you are truly getting what you are paying for. No
sacrifice in quality on Shakeology what so ever and because of all of this, this is why
I am such a huge promoter of this. The longer you drink this dense nutrition shake
on a daily basis the more benefits your body is going to reap. Make sure you are
getting your shake in daily so you don’t sell your body, life and health short in the
long term.
http://beachbodycoach.com/esuite/home/BodyByJess?bctid=2600938431001
Day #8:
First of all I can't believe we are already on day 8.....LOL. I am really enjoying this group you guys! I
look on it through out the day because you are all so wonderful in sharing and helping each other
with ideas! That is the whole purpose of working together! So huge THANK YOU to each of you!!!
What you eat really does have an effect on how you feel. Eating whole foods and avoiding junk food
— a clean eating lifestyle — can keep you healthy or help you regain your health if you haven’t been
well. Follow these precepts and you will have a better chance at living an active life:
It’s easier to maintain a healthy weight, which reduces the risk of several diseases. Eating a good
variety of foods ensures you get adequate amounts of most essential nutrients. Relying on whole
foods is the best way to get a good combination of micro-nutrients. Whole foods keep you satisfied
longer so you’re less tempted by junk foods. Foods high in micronutrients can help reduce
cholesterol levels and regulate blood sugar. There are some nutrients we haven’t yet identified that
are present in whole foods but not in supplements. This is another reason where Shakeology stands
out so far from any other Supplement because no nutrients are sacrificed in Shakeology and because
of what I have shared just above in this paragraph is why shakeology is such a must each day in my
eyes. No matter what we need extra help each day to ensure we get all our nutrients in whether we
eat whole foods all day or not. We don't want to lack nutrients to sacrifice ANYTHING!! Whole
foods help keep your digestive system regular. Eating a healthy diet makes you stronger so you can
stay more active. Avoiding artificial ingredients keeps your cells strong so your body systems work
efficiently. If you feel good, you’re more likely to take care of yourself in other ways.
The basics of eating clean are all over the internet. And in books. Also, eating clean isn’t just about
eating. It’s about making the right choices for your body. Putting the food in it that it has been made
to process. Our bodies have evolved to process food so efficiently, but unfortunately the food
industry/business has totally screwed us over by manipulating us into thinking that we need food to
be fast, and convenient. And that has made us lazy. I think if we were able to migrate to a cleaner
eating society we could change our children’s future. Sadly we are setting our kids up to fail by
encouraging that fast, junk-food eating, über convenient style of eating.
I highly recommend looking into clean eating, and trying one clean meal per day.
You are the apple of your kiddos eye....Be that example to them NO MATTER how hard it is for you
or how old your kids are....they are ALWAYS watching YOU!
Day #8; Post #2:
The Basic Principles of Eating Clean
Eating clean involves not only choosing the right foods to eat but also avoiding all of the junk foods
and processed foods that are so readily available. The keys to good health and proper nutrition are in
the following principles:
• Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the
manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and
vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and
seeds.
• Avoid processed foods: Processed foods are any food that has a label. A label means that more than
one ingredient was used to make that food. You don’t have to eliminate all processed foods (like
whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, don’t put
that food in your shopping basket.
• Eliminate refined sugar. Refined sugar provides nothing but calories. Other sweeteners can be
used, but with all the good foods you add to your diet, refined sugar really has very little place in the
eating clean plan.
• Eat five or six small meals a day. By eating smaller meals throughout the day you can help rev up
your metabolism and reduce the chance that you’ll eat some Funyuns rather than that whole grain
cracker with nut butter and strawberries. You never get so hungry on this plan that you’ll feel
deprived or feel the need to cheat.
• Cook your own meals. Instead of buying meals in a box, cook meals from scratch. That’s not as
hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautéing to make
satisfying, delicious meals your family will love.
• Combine protein with carbs. When you do snack or eat a meal, make sure that meal is balanced.
For the most satisfaction from your diet, and so you’ll be less tempted to eat junk food, combine
protein with carbs or carbs and fat. This simple act will fuel your body and quash hunger pangs.
How Whole Foods and Eating Clean Help You Stay Healthy
What you eat really does have an effect on how you feel. Eating whole foods and avoiding junk food
— a clean eating lifestyle — can keep you healthy or help you regain your health if you haven't been
well. Follow these precepts and you will have a better chance at living an active life:
• It’s easier to maintain a healthy weight, which reduces the risk of several diseases.
• Eating a good variety of foods ensures you get adequate amounts of most essential nutrients.
• Relying on whole foods is the best way to get a good combination of micronutrients.
• Whole foods keep you satisfied longer so you’re less tempted by junk foods.
• Foods high in micronutrients can help reduce cholesterol levels and regulate blood sugar.
• There are some nutrients we haven’t yet identified that are present in whole foods but not in
supplements.
Day #9:
If you’re like me…dinner is always when I get stumped for a new and delicious meal
to end my day. Over the years we have fallen into a few staples…that now feel like a
chore to make. So I headed over to Clean Eating Magazine’s site and drooled over
the vast number of new recipes to try. I found a few that I cannot wait to try in the
next few weeks. There are so very many, I will be trying out new recipes there for
months on end before I run out of new ones to try. They have tons…
*Chicken & Pineapple Skewers with Pineapple Sweet & Sour Sauce
2 green onions, chopped
2 tbsp low-sodium tamari soy sauce
1 tbsp rice wine vinegar
1 tbsp raw honey
1 tbsp ginger, freshly grated, divided
1 lb boneless, skinless chicken breast, cubed
1/2 lb fresh pineapple, cubed
12 cherry tomatoes
SAUCE
1 lb fresh pineapple, cubed
Zest and juice 1 lime
Zest and juice 1 lemon
1 tbsp raw honey
1 tsp freshly grated ginger, divided
In a large bowl, whisk together onions, soy sauce, vinegar, honey and ginger. Add
chicken and cover, leaving it to marinate in the refrigerator for 30 minutes. If you’re
using an indoor grill, pre-heat the grill to high or heat a medium-sized pan on your
stove top over high heat for at least 3 minutes. Drain chicken, discarding marinade,
and using 12 skewers of about 6 inches in length, alternate cubes of chicken with
cubes of pineapple, capping each skewer off with 1 cherry tomato. Grill for 4 to 5
minutes per side or until browned.
Prepare sauce: Place all ingredients into a food processor fitted with a standard
blade. Chop until well blended, about 1 to 2 minutes.
Nutrients (1 skewer and 2 tbsp sauce): Calories 80, Total Fat: 1 g, Sat. Fat: 0 g, Carbs:
10 g, Fiber: 0 g, Sugars: 8 g, Protein: 8 g, Sodium: 120 mg, Cholesterol: 20 mg
*Penne with Chicken Sausage, Tomatoes & Spinach
INGREDIENTS:
8 oz whole-wheat penne pasta
Olive oil cooking spray
3 3-oz all-natural, fully cooked low-fat chicken sausages, halved lengthwise and
sliced
1/2 tbsp olive oil
1 small onion, chopped (any variety)
Pinch sea salt
2 pinches fresh ground black pepper or to taste, divided
2 to 3 cloves garlic, finely chopped
1/4 tsp red pepper flakes, or to taste
1/2 tbsp double-concentrated tomato paste (from tube)
1 1/3 cups jarred or boxed chopped tomatoes (TRY: Pomi Chopped Tomatoes)
7 oz baby spinach
1 oz low-sodium Parmesan cheese, grated
Cook penne to al dente according to package directions. Drain and return to pot. Set
aside.
Meanwhile, heat a large skillet on medium-high and coat with cooking spray. Add
sausage and cook, stirring occasionally, until lightly browned and heated through,
about 5 minutes. Transfer to a small bowl and set aside.
Add oil to skillet and heat on medium-high. Add onion and season with 1 pinch each
salt and black pepper. Cook, stirring occasionally, until tender and lightly browned,
about 8 minutes. Add garlic, pepper flakes and tomato paste and cook, stirring
frequently, for 2 minutes. Add tomatoes and bring to a simmer. Reduce heat to
medium-low and gently simmer, stirring occasionally, until slightly reduced, 1 to 2
minutes. Add half of spinach, stirring until beginning to wilt. Stir in remaining
spinach and simmer until tender and most liquid has evaporated, 2 to 4 minutes.
Season with a pinch of black pepper.
To pot with pasta, add tomato mixture, stir well to combine and cook on low until
heated through. Spoon into serving bowls and top with Parmesan, dividing evenly.
Serve immediately.
Nutrients per 1 1/2-cup serving: Calories: 401, Total Fat: 11 g, Sat. Fat: 3 g,
Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0.2 g, Carbs: 53 g, Fiber: 8 g, Sugars:
4 g, Protein: 23 g, Sodium: 488 mg, Cholesterol: 58 mg
*Smoky Pork Chops with Maque Choux-Style Vegetables
INGREDIENTS:
1 1/2 tsp smoked paprika
1/2 tsp dried oregano
1/2 tsp onion powder
1/2 tsp sea salt, divided
1/2 tsp fresh ground black pepper
4 5-oz bone-in pork chops, trimmed of
visible fat
1 tbsp safflower oil, divided
1 cup frozen corn kernels, thawed and patted dry
1/2 cup diced onion
1 green bell pepper, diced
1 jalapeño pepper, seeded and finely chopped
1/2 cup grape tomatoes, quartered
In a small bowl, combine paprika, oregano, onion powder, ¼ tsp salt and black
pepper. Sprinkle pork with spice mixture. Heat 1 tsp oil in a large non-stick skillet
on medium-high, tilting skillet to coat bottom lightly, and cook pork for 3 to 4
minutes per side or until slightly pink in center. Transfer pork to a serving platter;
cover to keep warm.
Prepare vegetables: Return skillet to medium-high. Add remaining 2 tsp oil and tilt
skillet to coat bottom lightly. Add corn, onion, bell pepper and jalapeño. Cook for 2
to 3 minutes or until onions are translucent, stirring frequently. Add tomatoes and
cook for 2 more minutes, until tomatoes are just tender. Remove from heat, sprinkle
with remaining 1/4 tsp salt, cover and let stand for 2 minutes to allow flavors to
meld. Serve vegetable mixture over top of pork or vice versa, as desired.
Nutrients per serving (3 oz pork and 1/2 cup vegetables): Calories: 282, Total Fat:
10 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1.5 g, Carbs: 13 g,
Fiber: 2 g, Sugars: 2 g, Protein: 33 g, Sodium: 328 mg, Cholesterol: 79 mg
*The Clean, Lean, Protein Pizza Frittata
INGREDIENTS:
1 organic hot Italian chicken sausage
1 red bell pepper, chopped
Handful button mushrooms, chopped
1 cup egg whites (or 8 egg whites)
1/8 tsp dry mustard
Garlic powder, sea salt and ground black pepper, to taste
1 1-oz slice whole-wheat bread, crust removed and discarded, cut into 1/2-inch
cubes, optional
1/4 cup shredded part-skim mozzarella cheese
Preheat oven to 375ºF.
Remove casings from sausages and crumble filling into a large oven-safe nonstick
pan on medium heat; cook, stirring occasionally. After about 5 to 7 minutes, when
sausage is golden brown in color and almost cooked through, add bell pepper and
mushrooms. Continue to sauté until mushrooms begin to soften, about 5 minutes.
Reduce heat as low as possible (or remove from stove if using a gas range). In a
medium bowl, beat egg whites with mustard, garlic powder, salt and black pepper
using a whisk or handheld mixer. (Don’t overdo it and make a meringue; simply
incorporate flavors with eggs and lighten them up a bit.)
Distribute bread evenly over sausage-mushroom mixture, if desired. Then pour egg
white mixture evenly over top. Increase heat to medium-low or medium (return pan
to heat, if removed). Sprinkle cheese over top. Once egg whites start to set and turn
opaque, transfer pan to oven.
Bake until cheese browns and bubbles, about 30 minutes. Remove from oven and
transfer to a plate to slice and serve.
Nutrients per serving (half of frittata): Calories: 232, Total Fat: 6 g, Sat. Fat: 2.5 g,
Carbs: 13 g, Fiber: 2 g, Sugars: 6 g, Protein: 28 g, Sodium: 556 g, Cholesterol: 43g
*Pomegranate-Glazed Stuffed Roast Turkey
INGREDIENTS:
2 tbsp chopped fresh rosemary
Zest 1 lemon
1 tsp fresh ground black pepper
3/4 tsp sea salt
1 14- to 16-lb turkey, defrosted and brought to room temperature
Olive oil cooking spray
1/4 cup low-sodium chicken broth
1 recipe Mushroom & Leek Stuffing, at room temperature
POMEGRANATE GLAZE
1 1/2 cups 100% pomegranate juice
1/2 cup low-sodium chicken broth
1/4 cup no-sugar-added strawberry jam
2 tbsp honey
1. Preheat oven to 325 F. In a small bowl, stir together rosemary, lemon zest, pepper
and salt. Set aside.
Prep turkey, following the Step-By-Step Turkey Prep Guide.
Transfer turkey to oven and roast for a total time of 3 1/2 to 4 1/2 hours. While
turkey roasts, make Pomegranate Glaze. After 2 hours of cooking, loosely cover
turkey with foil to prevent over-browning. When turkey is 20 to 30 minutes from
being done (meat temperature registers about 160 F), uncover and baste with half
of Pomegranate Glaze. The turkey is done when juices run clear and a meat
thermometer registers 180 F when inserted into the deepest part of the thigh and
165 F when inserted into the center of stuffing in the body cavity.
Remove turkey from oven and let rest for 20 minutes. Add remaining 1/2 cup broth
to remaining Pomegranate Glaze and reheat on low until hot but not bubbling.
Spoon stuffing out of neck and body cavity and transfer to a serving bowl. Remove
turkey skin and carve. Drizzle each serving with 2 tsp Pomegranate Glaze and serve.
POMEGRANATE GLAZE
In a small saucepan, combine pomegranate juice, 1/2 cup broth, jam and honey.
Bring to a simmer over medium-high heat.
Reduce heat to medium-low and simmer until mixture reduces by half, 10 to 15
minutes. Remove from heat and let rest at room temperature for 20 minutes to
allow glaze to thicken.
Nutrients per serving (4 oz skinless white meat, 1/2 cup stuffing, 2 tsp glaze):
Calories: 320, Total Fat: 4 g, Sat. Fat: 2 g, Carbs: 36 g, Fiber: 5 g, Sugars: 10 g, Protein:
25 g, Sodium: 530 mg, Cholesterol: 60 mg.
*Seared Chicken with Maple glaze
INGREDIENTS:
2 tsp olive oil
1 cup chopped yellow onion
2 cloves garlic, minced
1 lb boneless, skinless chicken breast, cut into 1-inch pieces
1 tsp dried thyme
1/2 tsp sea salt
1/4 tsp fresh ground black pepper
8 baby gold or fingerling potatoes, quartered (about 2 cups)
1 1/2 cups low-sodium chicken broth
3 tbsp pure maple syrup
2 medium zucchini, chopped
In a large skillet on medium-high, heat oil. Add onion and garlic and cook for 2
minutes, until soft. Add chicken and cook, stirring occasionally, until golden brown
on all sides, 3 to 5 minutes. Add thyme, salt and pepper and cook for 1 minute, still
stirring occasionally, until thyme is fragrant. Add potatoes, broth and maple syrup
and bring to a simmer. Reduce heat to medium, partially cover and simmer for 10
minutes, until potatoes are fork-tender. Add zucchini and cook for 1 minute, until
crisp-tender.
Nutrients per 2-cup serving: Calories: 300, Total Fat: 6 g, Sat. Fat: 1.5 g,
Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 33 g, Fiber: 3 g, Sugars:
12 g, Protein: 28 g, Sodium: 340 mg, Cholesterol: 65 mg
Today I am plugging in a 25 minute Focused, Core, Cardio and Strength workout
because I have a busy day! These workouts kick the sweat out like no tomorrow!! I
love these workouts because I know that in 25 minutes of following what the video
is doing that I am working my whole body and challenging it to its full potential! I
know I will achieve great results by doing so, no matter how hard it is....Pushing
forward to gain success and feel great!
Just think of the great energy and they results you are having in just 9 days of clean eating and think
about what adding a little exercise to your routine could do for you!!
Day #9; Post #2:
The 3 Components to YOUR Success
Exercise – Eat Right – Environment
I’ll keep it simple here and not get all complicated, but there are some good things
you will take away and ponder on. Fact is, most of us know that we need to eat right
and exercise to be successful, but we kinda flake on part of it and see if we can do
one without the other. And let's keep it real, you can’t! You have to pair them up and
work them synergistically.
Think of it this way.....Imagine trying to go for a 5 mile run with only one shoe on. I
mean, you're either gonna give up, or perhaps you could probably do it, but it makes
it harder to reach your goal. Ahhhh....see where I am going with this? You gotta have
both to succeed and hit your goal! The same goes for eating right and exercising. It is
imperative, and like the old saying goes, ‘you can’t out train a bad diet.’
But let me add something pretty specific here. We find our workout, and then we
find our nutrition plan and then we go hard. We do our best to workout and eat
right, and then we look at the scale and see very small changes in 7 days and are like
WTF? And around this point, you are debating if you should stick with it, have a
margarita, cry, say ‘screw it’, or wonder, if it is another plan that will let you down.
Let me tell you something. Exercise and eating right are GUARANTEED results. YOU
sticking with it, maybe not so guaranteed. That’s why you need a Coach and a
support group. And the biggest bonus of them all? Is when you can get both and they
can identify with what you have been through or are currently experiencing. Maybe
you got out of shape because you had a baby, or got stressed out buying a home, or
so busy with kids, or then maybe its adversity. Maybe you suffer from depression,
diabetes, or maybe you are going through a divorce, or even the loss of a loved one.
Fact is, we are only 6 degrees of separation and we are more alike than different.
When you are tackling on a big healthy life change, you do need support. It’s kinda like AA. There
are people who have been sober for 20 years and STILL attend meetings. It keeps them accountable,
and that my friends, is what I do for a living. I do this day and day out, for people ALL over the
world. I bring them together, and fire their little engines up each day and keep them going strong.
We get results, we see lives change, but more importantly, we keep each other accountable and
focused. And when we have a down day, you visit your group and BOOM, it changes. When you have
success, we celebrate with you. It’s a huge part of success and while some can achieve it on their own,
9 times out of 10, a positive environment keeps my guys and gals on fire and on track for Success.
Eat Right. Exercise and keep an ENERGETIC Environment, those 3 will light your path, take you to
your goal and hey, a few new friends along the way, is a good thing! Dedicate yourself to health,
commit to a change, and add the one component that will make all the difference.
Day #10:
Clean Eating Resources is today's Topic and I want to just extend out to everyone an
idea I have had since starting this group. It seems as though this group has been
incredibly successful in such a short period of time that I would like feed back from
each of you on how you would like to continue on this Clean Eating Test Group
through the Holidays? November 4th-January 2nd? I would post clean, whole food
baked good recipes, pictures, Party food ideas, more accountability and just
continue on the same path we are on now but through the holidays. The one
requirement would still be to continue on Shakeology for this period of time.
Message me personally if this is something you are interested in as I would give you
guys first priority. Also if you continue this, I want to give you direction to switch
your shakeology order to save 25% monthly as well so you can save some more
money around the holidays and continue on this success journey of cleaner eating!
So now on to the topic for today.....There is so much info out there regarding clean
eating, that is can be overwhelming trying to navigate it all. I have found a few great
sites, and a few…well; let’s just say that they wasted my time.
First and foremost, if you are at all interested in transitioning to clean eating
subscribe to Clean Eating Magazine or what I do now is just go to the clean eating
magazine website regularly to get ideas for my family menus. It is just jam-packed
with tips, and recipes for clean eating.
Also, anything by Tosca Reno…the goddess of clean eating. She has several books,
and cookbooks on the subject. I picked up The Eat Clean Diet Recharged and love
that as well and her Family Friendly Eat Clean Diet is great for family recipes too!
On the blogging front there are tons of bloggers out there that write on the subject,
but the one that always impresses is The Gracious Pantry. Her blog has tons of info
on the subject. Other great blogs are:
http://www.thenakedkitchen.com/
My personal blog is www.fitbodybyjess.com
I have also had luck at livestrong.com in regards to great articles on Eating Clean.
Here are some of the good ones:
Clean Eating: 5 Simple Steps
http://www.huffingtonpost.com/livestrongcom/clean-eating-5-simpleste_b_632545.html (via Huffington Post)
What to Eat on a Clean Eating Diet
http://www.livestrong.com/article/31805-eat-clean-eating-diet/#ixzz1wDZmCVIu
What Are the Benefits of Eating Clean?
http://www.livestrong.com/article/284722-what-are-the-benefits-of-eating-clean/
Day #10; Post #2:
Tips to making healthy choices while eating out:
1.) Check out the restaurant beforehand if possible, to make sure that highcarbohydrate, low-fat meals are available, or that it will honor special requests.
2.) Inquire how dishes are prepared and request that they be made without added
fat and/or sodium. Most places will honor such requests.
3.) Look for dishes on the menu with the words broiled, baked, steamed, poached,
or grilled, in its own juice.
4.) Go for extra breads, vegetables, rice, potatoes and noodles, but hold the butter,
margarine, cream sauces and gravies.
5.) Ask for dressing on the side, and use sparingly.
6.) Eat only half- to three-quarters of oversized portions, and take the rest home or
share it.
7.) Eat the less-than-healthiest item if you really want it, but split it with a friend.
8.) Trim visible fat from meat.
Day #11:
Fun Food Facts
1.) More than one-third of adults and over 12.5 million children and teens in the US
are obese. In the last 30 years, obesity in children and teens has nearly tripled.
2.) One can of soda contains 10 teaspoons of sugar and the average American adult
drinks 500 cans of soda every year, estimating about 52 pounds of sugar consumed
in soft drinks alone.
3.) An unhealthy diet leads to diseases like diabetes, hypertension, certain cancers,
obesity, and micronutrient deficiencies.
4.) In a survey of 9th through 12th graders in 2011, 13.1 percent of the teens
admitted to skipping breakfast in the past 7 days, while 11.3 percent had drunk 3+
servings of soda per day in the same time frame.
5.) Breakfast is the most important meal of the day because it feeds your body and
mind with the necessary nutrients and energy to function throughout the day.
Eating breakfast regularly will also help keep weight off because it gets your
metabolism going.
6.) In the same survey, more than 15 percent of the students were overweight, and more than 12
percent admitted to starving themselves for 24 hours or more in the last month in an attempt to lose
weight.
7.) Rest is a very important aspect of living a healthy lifestyle. Teenagers need 9 or more hours of
sleep per night for their bodies to function properly. Less than a third of high school students in 2011
reported getting 8 or more hours of sleep per night.
8.) Sleeping the right amount can prevent sickness, obesity, high blood pressure, and injury.
9.) Physical activity like aerobic exercise (walking, running), muscle-strengthening (weight-lifting),
bone-strengthening (jumping rope), and balance and stretching activities (yoga, pilates, dancing) are
especially beneficial to a healthy body.
10.) The more fresh foods you consume, the healthier you will be. Foods that do not expire contain
unnatural preservatives, additives, and chemicals that deteriorate your body. Focus on fruits,
vegetables, lean meats, whole grains, low-fat dairies, and above all, moderation in whatever you eat.
11.) Snacking is important. By eating small meals or snacks throughout the day, you will keep your
metabolism up and running to burn the calories you eat. Smart snacking means cutting out the
vending machine chips and candy bars and adding in the granola, bagged fruits or veggies, protein
bars, or nuts.
12.) Depending upon the amount of physical activity you do, you can calculate how many calories per
day are healthy for your weight and lifestyle. For teens, the average recommended caloric intake is
2,100 calories, but it is important to base your diet on your activity.
Did you know any of these things prior to reading this? Crazy stuff, huh!
Day #11, Post #2:
Healthy Fun Food Facts
Artificial colorings in foods have been linked to increased incidence of ADHD
symptoms.
There is evidence that honey is the only food that cannot spoil.
Archaeologists have tasted honey discovered in ancient Egyptian tombs, reporting
that it’s edible.
Popcorn has been around for 6,000 years.
There are 1,200 varieties of watermelon.
The world record for eating cheesecake is 11 pounds eaten in nine minutes – by
Sonya Thomas, who weighs 105 pounds.
Watermelon and cucumbers are among a dog’s favorite foods…once they are
introduced to them, of course. And these foods supply valuable enzymes to a dog’s
system.
Whenever a recipe for cake or muffins calls for oil, applesauce can be substituted.
Did you know....
Food allergies affect about 8 percent of children in the United States. Researchers
noted that in addition to the significant costs related to our health-care system, food
allergies create financial burden for families due to required expenses associated
with special diets and the purchase of allergen-free foods.
The researchers surveyed more than 1,600 caregivers of a child with a food allergy.
The most common allergies were peanut (about 29 percent), milk (22 percent) and
shellfish (19 percent).
Annual food-allergy-related costs were nearly $4,200 per child, which works out to
$24.8 billion a year nationwide. The national total includes $4.3 billion in direct
medical costs and $20.5 billion in costs to families.
Hospitalizations accounted for the largest amount of direct medical costs, at $1.9
billion.
Costs for outpatient visits to allergists reached $819 million, emergency-room visits
were $764 million and pediatrician visits were $543 million.
Special diets and allergen-free foods cost families $1.7 billion a year, the study
estimated.
The cost of lost work productivity that occurs when caregivers take their children to
medical visits is $773 million a year.
Researchers concluded that childhood food allergies in the U.S. place considerable
economic burden on both families and the society as a whole. They emphasized that
research to develop effective food allergy treatment and a cure is critical.
This breaks my heart. Please, Please, Please start passing the word along and
sharing the importance of clean eating to your friends and families, post and share
what you are doing in this group so we can set examples for all of them and help
lead examples to our children. Thank you for your help!!
Day #12:
There is nothing easy about making most of your meals from scratch. I don’t care
who you are, or how long you’ve been cooking and how much you love it, at the end
of the day we all would love to put our feet up and have food delivered to our
doorstep or swing through the drive-thru. You can always take that option, but who
wants processed garbage full of artificial ingredients linked to diabetes, obesity,
heart conditions, and more, when you can provide your family with wholesome,
healthy, home cooked meals? And the best part, for me at least, is spending valuable
time with Gracie by giving her small tasks to help me, and teaching her all about
healthy foods and why it’s important to eat them. The worst part — clean up, but
thank goodness for dishwashers! I am a clean as I go girl, so this helps.
Monday night has become my prep night for the week. If I spend a couple hours
Sunday night planning my menu for the week getting ready for the week and
Monday I have my grocery list ready and head to the store, then wash fruit and
refrigerate and prepare for the week it’s pretty much a given that we will eat clean,
healthy meals the rest of the week. Please know, I am a work in progress so this isn't
always my consistent behavior but I am getting much better!
REFRIGERATOR AND PANTRY CLEAN OUT:
Before heading to the store I clean everything out. Check what I have and don’t have
and make a list. I don’t do much meal planning, I would love to one day, but for now
I have my staple items I pick up and then if I decide to try something new I’ll make
another trip to the store later in the week.
PUTTING AWAY GROCERIES:
There are a few things I do to make the rest of the week easier when I’m putting
away the groceries. This takes some time to do, but it’ll save you so much time
throughout the week! If you clean and slice everything when you first get home you
don’t have to constantly clean the cutting board, knives, and colander, and the fresh
fruits and vegetables are easier to snack since they are ready to eat!
Fill the sink with water and distilled white vinegar mixture (about 10 parts water to
1 part vinegar) and rinse all the fruit and vegetables, and rinse everything. Then set
it on a towel to dry. I rinse berries in a colander separate since they are so soft. Or
you can make the Dr. Oz Produce wash to clean everything. (I personally have never
tried this one)
Slice and chop anything that needs to be, and place them all in separate bowls so
they are easy to grab for snacks, salad, or to throw in the juicer or blender with your
yummy Shakeology Shakes!!
I like to cut celery into about 4″ sticks and place it in some water so it stays crisp
COOKING MONDAY NIGHT FOR THE WEEK:
There are so many things you can make quickly that will help make sure your meals
are ready fast! If you spend a couple hours Monday (Some do Sunday too) night, you
can get school lunches out of the way, have fresh fruit and vegetables ready to snack
on or for shakes, and have Grains or grilled chicken and vegetables ready to add to
any meal! Then wiggle your nose and hope the dishes clean themselves.
Here is an example of what I make on Monday night — quinoa, hard-boiled eggs, a
couple school lunches, chopped fruit, and some grilled chicken or meat.
Most of the recipes on this site can be made ahead and frozen. Here are some ideas
for you to try:
Cook a box of whole grain pasta or quinoa to place it in a covered container in the
refrigerator. Then you could use the pasta later in the week.
Hard-boil some eggs for breakfast, snack, or to use in egg salad sandwiches.
Grill chicken and vegetables and place them in a covered container to use
throughout the week for wraps, pasta, or quesadillas.
Pancakes are always a staple in many households and they take just minutes to
make. Then if any are leftover after a few days, I will freeze them.
Muffins are great to have for snack and breakfast on the go! Most muffins can be
made in 30 – 40 minutes and use a lot of the same ingredients as pancakes so go
ahead and make them at the same time.
Soups are great to make ahead, and you can always freeze whatever you have
leftover so make a double batch!
Make a couple days worth of school lunches on Sunday night. It’ll save you so much
trouble throughout the week if you take care of two – three days at once!
If you have any yummy recipes please share them!!
Day #13:
The foods we consume everyday play an important role in promoting and
maintaining health. The United States Department of Agriculture divides foods into
six major categories and provides recommendations for the amount of each group
we should consume each day. The groups are grains, vegetables, fruits, meat and
beans, oils and milk. The National Institutes of Health offers a slightly modified
pyramid for individuals with hypertension, which includes grains, fruit, vegetables,
low-fat dairy, lean meats/poultry/fish, and legumes/seeds/nuts.
Grains
Your body uses the carbohydrates found in cereals, breads, and other grains by
breaking them down into glucose, which is the major source of energy for the body.
Carbohydrates are divided into two groups--complex and simple. Complex
carbohydrates are high in fiber and promote heart health. Simple carbohydrates are
the sugars that occur naturally in fruits, milk and vegetables or are sugars added
during food processing such as corn syrup, malt syrup or fructose. At least half of
the grains you consume in a day should be complex carbohydrates.
Vegetables
Vegetables are an important source of minerals, vitamins and fiber which are
essential for wellness. Additionally, substituting vegetables for other high calorie
snacks can be an easy step on the road to weight loss. An easy way to garner the
maximum nutritional benefit of vegetables is to look for color. Try to incorporate a
"rainbow" of vegetables into your diet each day to gain a variety of nutrients and
minerals.
Fruits
Like vegetables, fruits offer a wide variety of healthy vitamins and minerals that
your body needs to grow and protect itself from illness. Although there are
supplements on the market, consuming vitamins in the form of fruit gives the added
benefit of fiber, water and other naturally occurring chemicals, which promote
health. As with vegetables, try to incorporate many different colored fruits into your
diet each day. For instance, build a fruit salad with pineapple, peaches, mangoes,
banana, strawberries, blueberries and raspberries.
Oils
Oils are fats that are in liquid form at room temperature. Oils are important for your
body to regulate temperature and maintain the integrity of its cells. The most
nutritious oils are those that occur naturally in foods like avocado, nuts, olives and
some fish. Although these foods are healthy, moderation is key. The Centers for
Disease Control and Prevention recommends that oils should constitute no more
than 20 to 35 percent of your daily caloric intake.
Milk
Milk and other dairy products are an important source of dietary calcium, which
promotes bone strength. Additionally, dairy products are a good source of protein.
Be careful to choose dairy products that are low or nonfat and avoid foods with
added sugar. For instance, instead of eating processed yogurt, which tends to have
quite a bit of added sugar, try mixing plain fruit into a bowl of unsweetened yogurt.
Meat and beans
Meat and beans provide the body with several important nutrients including zinc,
iron, the B vitamins, vitamin E, magnesium and protein. Proteins are used by the
body to construct tissues like muscle, cartilage and bone. Iron binds oxygen in red
blood cells and carries the oxygen all over the body. The amount of this food group
required depends on your age and gender. In general, it is important to choose lean
cuts of meat and limit your consumption of red meat to a few times per week.
Day #13; Post #2:
There are six classes of essential nutrients necessary for human survival:
carbohydrates, proteins, lipids, vitamins, minerals and water. The best way to get
these nutrients is by following a varied, healthy diet featuring plenty of fresh
vegetables and fruits, whole grains, lean proteins, nonfat dairy products and healthy
fats.
Day #14:
The "Good carbs" list of carbohydrates in food compares healthy good carbs vs bad
carbs. It also answers the question, what are carbs?
With the healthy carbohydrates list, you’ll see why it's so important to choose good
carbs.
Eating foods from our good carbs list can help you to have a better brain and a
strong trim naturally energetic body. But choosing often from the bad carbs list can
lead to overweight, heart disease and diabetes.
So it makes good sense to choose from the healthy carbohydrates list.
A healthy diet should be 45-65% good carbs, like complex carbohydrates, and 0%
unhealthy bad carbs. But how can you tell the difference?
Understanding Healthy Carbohydrates in Food
Carbohydrates in food have been misunderstood for years. Numerous scientific
studies show that the foods on our good carbs list are an essential part of a
nutritious diet. These healthy carbohydrates give you:
Energy fuel for physical activity,
The nutrition needed for optimum health,
And the nutrients necessary for good brain function.
And most of the good carbs are healthy high fiber foods that help you to:
Lose weight,
Lower cholesterol,
Prevent constipation,
Reduce triglyceride levels,
Carry toxins out of your body,
Avoid or even reverse diabetes,
Maintain stable blood sugar levels,
Decrease your risk of heart disease,
And have much better sustained energy.
Your best good carbs sources are from this healthy carbohydrates list:
Raw and lightly steamed vegetables,
Legumes, beans, nuts and seeds,
High fiber 100% whole grains,
Raw, whole, fresh fruits,
Most low fat dairy.
The Unhealthy Carbohydrates List of Bad Carbs
The main differences between most healthy good carbs vs bad carbs that are
unhealthy is based on how much high fiber the food contains and how fast the carb
sugars are absorbed into your blood stream.
Bad carbohydrate foods have been highly refined and processed, removing the
majority of fiber and nutritional value. Plus, bad carbs are often loaded with
unhealthy additives, preservatives and high-calorie fats.
Scientific studies show that unhealthy carbohydrate foods contribute to:
Gaining weight,
Heart disease,
Alzheimer's,
Diabetes,
Arthritis,
Stroke
And cause many other health problems that are skyrocketing all around the world.
The "bad," unhealthy carbohydrate foods list includes:
Sodas,
Candies,
All pastries,
Jams and jellies,
Fruit juices and drinks,
Refined grains, like white rice,
Bread and pasta with refined flour,
Most pudding, custards and other sweets,
Cakes, cookies and any sweet bakery products.
Bad carbs are high glycemic foods that cause rapid sugar absorption, creating high
and low blood sugar swings. But low glycemic healthy carbohydrates absorb slowly
and help stabilize blood sugar.
Benefits of Healthy Carbohydrates in Food
Our healthy carbohydrates list is an important part of a low glycemic diet. And low
glycemic foods can help you lose weight, lower triglycerides, prevent heart disease
and avoid or even reverse diabetes.
And since most foods on the good carbs list are high fiber foods, they also help
relieve constipation, lower cholesterol naturally, detox your body, give you long
lasting energy and help you feel full and satisfied.
The facts are clear – bad carbs are bad and good carbs are good!
Day #14: Post #2:
Please check out this link to help give you many ideas and portion sizes of what
Good, Whole Clean Carbs are and many ideas to use in your diet.
http://commonsensehealth.com/Diet-andNutrition/List_of_Carbohydrate_Foods_with_Good_Carbs_Grams.shtml