Why Clean Eating is Important

Is your health your priority?  Well most people would automatically answer YES.  Most people would say that yes they do care about what they are eating, they do care about keeping unhealthy choices to a minimum.  But what I find is what people say and actually "DO" is two different stories.  I feel like I'm calling out the elephant in the room, but its the honest to goodness truth.  When it comes to your health most people are healthy when its convenient for them.  So, when you are getting ready for a wedding, a vacation or the New Year are the times when people place the highest value on health.  But the other 350 days of the year its optional.  I always hear people complain about the way they look, not having any energy, being overly tired, having bad cravings for sugar and sweets that they can't control, lack of will power, and body aches and sore muscles.  But very few people are willing to actually do something long enough for it to reverse the bad and bring in the good!"There is no such thing as a bad workout, but there is such a thing as a bad diet!"  So true, you can do Zumba, run on the treadmill, take the dog for a walk, do yoga and it's exercise!  But nutrition, you can do that all wrong.  80% of your results come from the foods that you eat.  You cannot out exercise a bad diet. I know this from my own experience. Working out 1-2 hours a day with little to no changes in my body. I thought because I worked out so much it didn't matter how I ate. Or I'd attempt to eat healthy but would still be eating processed "low fat" "no fat" crap foods!I embraced the idea of clean eating and slowly started to change my nutrition!  What happened was actually something very shocking.  I not only lost weight, but I was eating more food, more frequently but it was the RIGHT kind of foods vs the wrong ones.  I started to gain more energy and the weight naturally came off.  Not because I was dieting but because I was eating the way that God intended food to be.  Food as fuel vs comfort!!!  The more I embraced clean eating the more I was convinced that this is the best way to eat!!!  I am not dieting and I never did diet, I literally changed my lifestyle.  My food is a way of life, its healthy portion sizes, spaced every 2 1/2 to 3 hours, cutting out processed foods, and drinking lots of water.  I can eat this way no matter where I am at, of course its challenging because we live in a society that prides itself on convenience, food in a box, and low cost portion controlled diet food!  

I know so many people that do the diets where they eat pre packaged foods, count calories, and still lack energy, are not losing weight, are holding onto fat and do not feel fulfilled and satisfied.  I am and have been on a mission for the past 4 1/2 years to lead by example and to teach others that they can do it too!  So one of the biggest parts of my nutrition has been Shakeology.  And I've tried other shakes out there. You're starving 20 minutes later, you don't feel any better or full from it. 
Also, there are mornings where I am trying to get the laundry done, 3 kids dressed, myself dressed, and one kid off to school and the last person to eat is always me! That used to lead to the McDonalds drive thru- the kids pop tarts, a breakfast bar or donuts!  I would sabotage myself before the day every got started.  I would end up eating whatever was quick and easy because I was so hungry and then I would feel bloated, sick to my stomach, I would lack energy, I would feel GUILTY for not having will power to make a better choice, and I would then CRAVE more of the bad stuff!  AM I DESCRIBING YOU??  Are you on this vicious cycle of wanting to be healthy, not having enough time, and just lack of energy and will power?Well here are a few things that can help you to get on track!!!

1.  Start today, don't wait until Monday, or after Thanksgiving or after Christmas start now!  There is 2 months until Christmas which means that you can lose an average of 2 lbs per week with clean eating and even light exercise which means about 16-20 lbs by the New Year.  Can you imagine what that could do for you???  
2.  Start small- cut out the processed sugars, the refined white breads, the soda, and excess carbs.  Real your labels and stop buying foods with ingredients you cannot pronounce or understand.  1 thing each week, finish what you have, throw out candy, give away the cookies, send the Halloween Candy to work with your spouse and start fresh. 
 3.  Don't feel guilty for not buying sweets for your kids.  THEY do NOT DESERVE IT!  If it makes you feel weighed down, sluggish, and tired can you imagine what it is doing to their little minds?!?  Consider a bowl full of sugary cereal and then sending them off to school.  Can you say major brain fog and lack of attention! How can we expect our kids to eat like that and then have a good day at school.
4.  If you struggle with finding the time in your day to make healthy meals then replace 1 meal a day with shakeology. Why???  First of all shakeology is NOT A PROTEIN SHAKE which most people just throw it into that category or they compare it to all the other shakes on the market.  I want to stop you dead in your tracks and explain why it isn't.  Shakeology is a meal replacement and not a protein shake.  It has the right carb to protein ratio your body needs to stay full for 2 1/2 to 3 hours.  It has the fast burning carbohydrates with the slower burning protein to keep you satisfied.  It has a ton of natural, not processed ingredients that are going to meet your daily requirements for vitamins and nutrients. So you notice that the energy you were lacking is decreased because you are now getting vitamins and nutrients that give you energy.  Your cravings for sweets are decreased which is originally caused by vitamin deficiency and you are no longer deficient.  You are not over eating because Shakeology is portion controlled, so your portions are in check.Shakeology is not for weight loss.  It's for nutrition, and of course when you have proper nutrition you naturally lose weight!  So shakeology is something I do everyday because its convenient, it's healthy, it does not add to my grocery budget but it replaces something I used to have that was less healthy!  Its $4 a day which is on the low end of an average meal which is $4-$7 for the average healthy meal.So when you look at clean eating and Shakeology as an investment in your health how can you deny it!  It's the one thing that keeps me on track when life gets busy!  HECK there are days when I am on the go from the minute my feet hit the ground and the old me would of just not eaten at all bc I didn't have time.  Now I grab a shake and go!  Your body is the ONLY body that you are going to get.  If you don't treat it with respect now it won't do you good later on!  
5.  Lastly, look at your food as fuel and not as comfort.  When you eat, always ask yourself is this giving me energy, is this giving me nutrients or is this purely comfort and to fill a void?  There will be instances where you eat for fun, you have some cake, you do a little party with fancy appetizers and you enjoy!  But that is not an everyday occurrence. So balance the good with the bad, be flexible, be realistic and know that you are not living a boring life eating clean.  It is going to give you more health, energy and life to do the things you love!
So what are my suggestions for you?#1 if you are serious about your health and nutrition you should commit to Shakeology once a day!  You should invest in your health because when you feel better you are more confident, healthier and happier!  Then #2 you should join my next clean eating support group because I don't want you to just have 1 meal a day that is healthy I want them all to be healthy and I truly want to teach you how to make this a lifestyle vs a crash diet.  I have so many recipes, meal plans, grocery lists, crock pot meals, travel tips, vacation tips, holiday survival guides that there is no way that you won't succeed unless you don't put in the effort to change!So if I am not your coach on Team Beachbody your next step is to create a free account and click the "contact your coach" button on the site to connect with me to start your consultation about how you can improve your health and balance the good with the bad!  Your body is the only one you have, treat it like you would treat your children!  You would bend over backwards to make sure your kids medicine for an illness so why would you diminish your own health?!  

FOOD for THOUGHT!!!!

7 Summer Salads

When the temperature rises, the last thing anyone wants to do is stand over a hot stove to cook dinner. Summer salads to the rescue! Here are enough salad recipes to keep your menu fresh all week. Seasonal ingredients are the stars of these gorgeous, no-cook meals that can be prepared in minutes. If you are lucky enough to have a local farmer’s market, take advantage of the abundance of extra-flavorful produce that is at available right now.

Sliced Peach and Heirloom Tomato Salad

If you’ve never tried ripe summer peaches and tomatoes together, you’re in for a treat! These two ingredients make a perfect sweet and savory pair. In this recipe, they get extra zing from feta cheese and fresh mint. Heirloom tomatoes can be found in a variety of colors, from yellow and green to deep purple! Choose a mixture of colors for an even more appealing plate. Get the recipe.

Spinach and Berry Salad with Strawberry Vinaigrette

Sweet blueberries and strawberries make this salad burst with summer flavor, while orange bell pepper and almonds give it a satisfying crunch. A tangy homemade vinaigrette makes it taste gourmet! Get the recipe.

Greek Salad

Our version of a Greek salad has everything we love about this classic dish—refreshing tomato and cucumber, crunchy bell pepper, olives, and feta—and is low in fat and calories!

Grilled Chicken Caesar Salad

Have your croutons and eat them too with this lighter version of Caesar salad that’s high in protein but low in calories. Pair it with our creamy lemon Caesar dressing and use leftover cooked chicken to make this meal in minutes. Get the recipe.

Arugula Salad with Peaches and Mozzarella

This recipe is one of my favorite ways to eat the sweet, juicy peaches that are filling the farmers markets right now. Slice them and toss with some peppery arugula, fresh mozzarella, and a drizzling of good balsamic vinegar. Not all balsamic vinegar is created equal, aged balsamic has a sweeter, more complex flavor that makes this salad sing. Get the recipe.

Blackberry Spinach Salad

Blackberries have one of the highest antioxidant levels of all fruits, and their seeds are packed with fiber.  We’re used to seeing them in oatmeal and baked goods, but did you ever think to add them to a salad? Get the recipe.

Spinach and Avocado Salad

We love sweet and tart dried cranberries paired with creamy avocado in this delicious salad. Poppy seeds give it extra texture and peppery flavor. Get the recipe.

What are your favorite summer salads?

How to Pack a Healthy Lunch

With school starting back up, I wanted to share some quick ideas on how to pack a healthy lunch. I know Lunchables seem so innocent and awesome, but please, read the label and steer clear! It's full of chemicals and processed crap your kids don't need nor deserve. Save money by skipping those and packing your own lunch where you KNOW the ingredients your child is consuming!

Here is a starting list of healthy foods that kids will love. Get creative and have fun. Extra brownie points for adding in a sweet love note :)

Make Your Own Fruit Roll Ups

Artificial ingredients, preservatives, & harmful chemicals are everywhere in foods these days. And as a mom, I can't stand the thoughts of letting my kids eating all those additives. So today I'd like to share a kid favorite, but the healthy alternative, fruit roll ups!

Take a look at the ingredient list in General Mills Fruit Roll-Ups: pears from concentrate, corn syrup, dried corn syrup, sugar, partially hydrogenated cottonseed oil, citric acid, sodium citrate, acetylated monoglycerides, fruit pectin, dextrose, maltic acid, ascorbic acid, natural flavor and the following food coloring: blue 1, red 40 and yellows 5 and 6.

Here is the ingredient list for my Homemade Fruit Roll-Ups: organic fruit

Which one sounds most appealing to you?! Exactly. 

This recipe is pretty flexible. You have the freedom to pick one fruit or mix different kinds. You can use fresh or frozen fruit. Below the recipe are some fruit combination suggestions, but feel free to try out your own combos too. I suggest making a few different trays of fruit at the same time because these won’t last long in your house and though they are VERY simple to make, they do take a long time to set.

1. Warm the fruit in a pot on the stove and mix it into a puree. If there are seeds in the puree you can pour it into a sieve to get the seeds out (I didn’t).
2. Spread the puree on a oil-sprayed silpat baking mat or parchment paper (BE SURE to spray! If you don’t it will stick!). 1 1/2 cup of fruit puree is enough for 1 baking sheet, and put in the oven on 140°F (or as low as your oven can go. my stove’s lowest temperature is 170). Leave the oven door open a little bit to let the moisture out.
3. They are done when the puree isn’t sticky anymore, you normally need between 5-8 hours depending on the oven and your fruit choices. (If you live in a warm climate, you can just leave the pan in the sun for the day).
4. Use a sharp knife or pizza cutter to cut them and roll them with wax or parchment paper when they are still warm. Enjoy this healthy alternative.

You can also use a dehydrator if you have one! Just check your recipe book for heating times and directions. 

Fruit combination ideas:
Yellow: 1 fresh mango, 200 g dried apricots, 1 orange (the juice)
Purple: Frozen raspberries, frozen blackberries or blueberries and 1 banana
Green: Kiwi and mango
Blue: Blueberries and grape juice
Red: Strawberries and banana