What Does Eating Clean Mean?

Eating clean (EC) means staying away from highly processed foods such as desserts, candy, pop, and breads. Eating clean is going back to the basics from a long time ago.  EC will give you the healthiest options, most nutrients and energy as well as prevent horrible things such as diabetes and cancer. If you are feeling tired, have gained weight or have any other uncomfortable symptoms (such as bloating, irritable bowel, headaches, irritability) it could very well be your diet and eating too many processed foods.

When you first start to eat clean you may initially feel more tired or sick because your body is used to running on a bunch of sugar, fats, and caffeine. So, it is important to give it time. Some people can comfortably quit bad habits (such as drinking diet pop) cold turkey while others have to wean themselves off of it. For example, if you currently drink one can of pop a day then you can probably quit cold turkey. However, if you drink three or more cans of pop a day you should gradually reduce the amount of cans you drink each week.

Every time you put food in your mouth you should ask yourself "Does this have nutritional value?" You need to eat to live, not live to eat. Eating is providing  fuel for your body not a mood pick me up, hobby or activity. We (Americans) have turned eating into a social activity and a high or addiction. We need to change the way we think about food.

It may take a while to break your addiction to food. But, I promise you that over time healthy foods will be more appealing and processed foods will not be. I can speak from example. I used to drink up to nine cans of mountain dew a day and now I can't even bare to drink one can! This will need to be a lifestyle change, a process, and a journey. Don't give up!

Here are some ways to determine if food is clean or processed:

Processed: It has an expiration date, comes in a package or box

Clean: You can grow it in a garden or it was derived naturally from the ground or a seed

Tip: Shop on the outside of the grocery store in the produce aisles. The inside aisles have all of the processed foods.

Tip: Check the ingredients list: If it has a ton of ingredients don't buy it.  If it contains words in the list that you cannot pronounce, don't buy it.  If an ingredient ends  in -ose it is most likely some form of sugar, don't buy it.

Eating Healthy on a Budget

I am by no means an expert on eating on a budget. In fact, this is one major area in our lives that we are trying to improve. So, that is why I am going to be sharing what I learn along the way in case it helps anyone else out as well. Whenever I walk into the grocery store I always vow that I will only spend X amount of money. Then, before I know it all of these enticing things jump out at me and I throw them in the cart. Most of the time they are healthy food items. But, that doesn't justify over spending. Well, last shopping trip I was determined to not let it get the best of me. So, this is what I did:

1. Plan enough meals and snacks for the week

2. Make a list based on those meals. Before you make the list look through your kitchen to make sure you don't already have some of the stuff (I am famous for buying stuff that I already had tucked away that I forgot I had!)

3. Look through your coupon organizer to see if you have any coupons that you can use. Just use coupons on things that you actually need. I mean-do you really need poptarts just because they are $1.00 off?

4. Set a limit (goal) and take out just that amount of cash.

5. Go to the cheapest grocery stores first. If you have an ALDI's or a comparable store go there first. Take your list in with you and as you find the items on the list cross them off. Whatever items (if there are any left) that you couldn't find then go to the next cheapest store and purchase the rest of the items there.

6. Once you run out of food for the week-DO NOT go back and buy more until the designated time to go again unless it is for something you HAVE to have such as baby formula. You would be amazed at how much stuff you can come up with around your cupboards even if it means eating cereal for two days in a row.

What we got for under $100:

Last time I went grocery shopping I took my husband and daughter with me. We turned the entire shopping trip into a fun challenge. We were so excited when we met our challenge. We got the following items (a weeks worth of groceries for three) for under $100.00. We are using these groceries to follow the 21 day fix diet plan we are on so all of the items we bought were very healthy!

Store 1

ALDI: Bag of Sweet Potatoes, Container of mixed nuts, Agave Nectar, Sea Salt Grinder, 2 cans of olives, 2% shredded cheddar cheese, 2 containers of organic baby spinach, Raw head of broccoli, 2 Mangos, bag of navel oranges, Graham crackers, pack of kiwi fruit, six cartons of almond milk, bunch of grapes, Strawberries, Ricotta cheese, mushrooms, 2 jars of organic pasta sauce, two containers of lowfat cottage cheese, blueberries, raspberries, 2 bunches of bananas=$77.36

Store 2

Buehlers: Organic Eggs, 2 boxes organic mac & cheese, sugar in the raw, 1 whole roasted chicken, four avocados, bunch of kale=$12.64

Grand Total= $90.00

A couple last reminders! It is okay to buy generic. Some factories make the same food and just slap different labels on them. You don't need to buy everything organic and you also don't need to buy everything name brand. Focus on buying clean, unprocessed food and buy local anytime it is possible!

I Can't Afford to Eat Healthy!

I Can't Afford to Eat Healthy!

The excuse I hear most when I talk to people about eating organic, buying supplements, Shakeology, or workouts is "I can't afford it!". I have even used this excuse myself. What we need to all realize is that at some point we will all HAVE to pay the price. It is up to us whether we want to pay for it now or later. What do I mean by that? I mean that if we don't take care of our health now then down the road we will have huge medical bills, co-pays, prescriptions, etc. to pay on top of being miserable and unhealthy. Look around you! Every time we turn around someone new has cancer, diabetes, open heart surgery etc. Those people are forced to pay big bucks to try to get better or even just stay alive. If we don't want to end up miserable and unhealthy down the road we need to be proactive not reactive!

Supplements-You get what you pay for. If you are buying cheap supplements from a convenience store you are probably throwing your money down the drain. These supplements (vitamins) are so processed that you body isn't actually absorbing any nutrients. You are probably just pooping those bad boys out! If you are going to take supplements you should get them through a whole food supplement such as Standard Process.

Protein/Meal Replacement Drinks-I can't tell you how many people have said to me, "I buy my protein powder in bulk online for ___$". When I look at the ingredients I have no idea what all the crap is that is included with that protein. It isn't quality protein. No wonder it is so cheap! Awesome-you are getting "protein" for dirt cheap-but what else are you polluting your body with along with that?  If you learn one thing from reading this let me share-QUALITY IS BETTER THAN QUANTITY! You get what you pay for. So, just because it is "cheaper" does not make it better.

There are some things that it is okay to go cheap on-toilet paper, shampoo, and other non-name brand products. If you read the back of a jar of pickles and the same ingredients are in Pickle jar A that are in Pickle jar B and Pickle jar B is cheaper then of course buy pickle jar B. It is so important to compare ingredients and 1. understand what the ingredients are and 2. understand why you are paying more for certain better quality ingredients.

I would much rather spend the money up front now buying healthy, organic, and better quality products in order to prevent diseases or bad things from happening then have to spend even more money down the road trying to fix the problems I created by eating crap and not taking care of my body.

But I don't have the money to buy the nicer stuff!!! This is just an excuse to create a roadblock for you on your path to good health. Where can you cut back so that you can afford what is important? Can you cancel Cable T.V.? What about quit going out to eat or buying fast food? Trust me, you will not notice the missing money when you spend it on your health-the only thing you will notice is your body telling you Thank you!

Shakeology Survey-It Really Works

Shakeology Really Works

You may have heard the buzz around how Shakeology helps transform people’s health.
Well if you’re wondering if the hype is true, it is. We even put it to the test! A BIG test.

Shakeology Survey results:

Here’s proof from nearly 3,000 daily Shakeology drinkers:*
93% feel healthier since drinking it.
86% report increased energy level.
81% feel it helped reduce their cravings for junk food.
91% said it helped improve their regularity.**
81% said Shakeology kept them full until their next meal.
72% said Shakeology helped them lose weight.
82% reported improved digestion.†
77% feel more alert and focused throughout their day.
74% noticed an improvement in their mood.
92% believe Shakeology is money well spent.
91% agree that Shakeology tastes great!
65% cut back on the amount of caffeinated beverages they consumed daily.
66% noticed their skin/hair/nails looked healthier.
97% believe it’s a smart investment in their health.

 



 

Shakeology really is a great product.  My wife and I searched for years trying to find a great shake that was super healthy and also tasted great.  We finally stumbled upon Shakeology.  To be honest, at first I could've cared less about all the nutritional value.  I was all about taste.  The first time I got a chocolate Shakeology sample packet and mixed it up with Peanut butter.....I was hooked.  I knew it was something that I could drink everyday.  There are a ton of different recipes you can try and also a variety of flavors.

Flavors: Regular Chocolate, Greenberry, Vanilla, Vegan Chocolate, Tropical Strawberry

If you would like to try Shakeology contact us for a free sample.

 

No Self Control Around Food

I find that a lot of the time I have no self control around food.  If we are at a family cookout or an event that has a buffet or is serving food, I almost always over eat and "give myself a pass" to eat bad that day.  After all I workout a fair amount and I deserver it.....right?  But, more and more I have been trying to limit myself, in these situations, to smaller portions.  It is very easy to rack up the calories quickly in these types of environments.  Before you know it, you have "sampled" all of the desserts and have eaten maybe 2,000 calories worth in just chocolate.  Believe me, it is a very easy thing to do.  I don't want to be a total buzz kill at parties or cookouts and not eat anything, or worse yet have people be afraid to eat around Megan and I for fear we will slap the cookies right out of their hands and say in an outraged tone "Don't you know how many calories are in that?"  However, I do feel like it is important to set a good example in situations like this.  Megan and I, after all, are "the Healthy Nuts" in our families.  Not to say other people in our posse are not healthy but we do feel like we get labeled as such because we are always working out and we try to eat healthy most of the time.  I need to be better in these situations and not go overboard just because the food is there.

On a similar note, I have come to realize that if bad food is in the house....it sets me on a seek and destroy mission.  I have to eat it, even if I'm not hungry.  There are typically so many other healthy options available to me, but I choose the junk food 9 times out of 10.  As this picture above says "If you keep good food in your fridge, you will eat good food."  We try to to do our best at keeping nutritious, good for you options around because I have no self control around food.  I'm a big guy, I eat a lot of food.  If my only options are healthy then that is what I will choose.  But, if bad food is in the house, you better eat some before I see it because it won't last long if I know it is there.

I need to do better and I am trying.  As We get ready to begin another round of Body Beast, I vow that this time I will not consume mass quantities of junk but instead mass quantities of healthy options and only some junk.  Hey, you gotta live a little right?  Please share in the comments if you struggle with this too.  And, if you need help with your nutrition plan Megan and I offer free coaching.

 

 

Chia Seed Breakfast Bowl

This is a good recipe to use to make a Chia Seed Breakfast Bowl. I found the original recipe here and modified it to my own liking. Obviously mine didn't turn out as pretty, but it still tasted pretty darn good.


Yield: 2 servings
Ingredients:
Chia mixture
4 tbsp chia seeds
1 – 1.25 cups almond milk (it’s great made with Homemade Almond Milk)
2 small bananas, chopped small
1/2 tsp pure vanilla extract
two pinches of cinnamon

Toppings:
Couple pinches of cinnamon
Raw Organic Honey

1. Mash bananas in a medium-sized bowl. Stir in chia seeds. Whisk in the almond milk, vanilla, and cinnamon until combined. Place in fridge overnight to thicken.

3. In the morning, place your desired amount of chia pudding into a bowl. (Note: at this point, you can blend your chia pudding if a smooth texture is desired, but I don’t bother). You can add more almond milk if you want to thin it out in the morning. Or, if it’s too thin, add more chia seeds to thicken it up. Add a pinch of cinnamon and drizzle Raw Organic Honey on top to serve.

Healthy Families

Words Of Encouragement

This is an inspirational story that any parent should read...

One of the best benefits of learning how to eat to fuel my body, as a mom, was learning what a healthy plate looks like. At Tony Horton Fitness Camps in the days of old, Tony used to talk about the important fuels for your body: lean protein, healthy fats, fruits, vegetables, and whole grains.

When we first started on this health and fitness journey, I cleaned out all my cupboards and fridge of the bad stuff that I’d allowed to creep in, and replaced it with the healthy stuff listed in my new food journal provided with the Team Beachbody Club. That was a big deal for me, because it was a commitment with my pocketbook! I used the expression “Say no to yourself once: at the grocery store!” that I’d learned from another member in my Beachbody Challenge Group. That saying made sense to me, and I wanted to teach my kids the same thing. Rather than me having m&m’s in a bag that they ask me for 10 times throughout the day, not even having them on the shelves was a few less “no”’s I had to tell my kids. It helped me get creative in making the snacks fun, and the meals tasty!

My kids really resisted at first. Well, the older ones. They were grumpy that the junk food they’d grown accustomed to were no longer an option. Oh, I’m all about moderation, and they still had desserts, and sweet foods, but I changed their options for the more healthy counterparts: Fat free yogurt instead of go-gurts, lime Perrier (“bubble water”) in place of soda, thin crust, light cheese & veggie pizza instead of the thick crust, oozing cheese pepperoni pizza’s of old. We had tons of different fruits, and instead of calorie laden casserole’s we had grilled chicken, lots of veggies and instead of white rice, we had whole grain rice and quinoa and bulgar. Havent tried em? Neither had I until I found the Beachbody Club and then I was hooked on these new flavors! In fact, my kids actually (and this is the truth!) used to say “Brussel Sprouts? Yay! Thanks Mom!” It sounds so fake and cheeseball, but they really love brussel sprouts – a veggie I’d never made before then. Because the truth is, healthy foods DO taste good, and its possible to re-train our habits and taste buds.

Oh, we still have soda, and ice cream every now and again, just not every day or week, and you know what? My kids are healthy, strong, and adjusted. So be encouraged if you are just starting on your journey to a healthier family – with time and consistency, and open, honest communication, ie: “I cant in good conscience give to you what I know now to be so unhealthy for you, son.” your kids WILL adjust and when they’re adults they’ll thank you. When they do, you can pat yourself on the back knowing you did the hard, but right thing by your family!