What is CLEAN EATING?

Eating for best long-term results

I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance once you goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

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

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

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

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

What to Avoid:

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

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

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

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

Lean Protein
6 portions each day.  A portion is:

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

Beverages:

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

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners
*Agave Nectar *Maple Sugar Flakes
* STEVIA
*Honey

If you would like even more support please dont hesitate to send me a message HEREYou can also sign up with me as your Coach by clicking HERE and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost almost all of my weight *28lbs with clean eating and regular exercise.  No starvation just healthy whole meals!

Have a great day!

7 YUMMY & HEALTHY RECIPES FOR LOW CAL SUMMER DIET!

1.Taste-of Summer Chicken

Ingredients

• 3/4 cup Italian fat-free salad dressing 3/4 cup unsweetened pineapple juice
  
• 3/4 cup white wine or white grape juice
  
• 6 boneless skinless chicken breast halves(1 1/2 pounds)
  

Directions

1. In a large reusable plastic bag, combinethe salad dressing, pinneapple juice and wine or grape juice. Add the chicken. Seal bag and turn to coat; refridgerate for 8 hours or overnight.
2. Drain and discard marinade. Grill chicken, covered, over medium heat for 6-7 minutes on each side or until juices run clear.
3. Yeild: 6

 

2. Beginner's Indian Curry

Ingredients

• 4 servings (serving size: 3/4 cup)
  
• 1/2 teaspoon mustard seeds, crushed
  
• 1/4 teaspoon cumin seeds, crushed
  
• 1 cup canned diced tomato, drained
  
• 1 tablespoon vegetable oil
  
• 1/4 teaspoon ground turmeric
  
• 1/4 teaspoon ground red chili
  
• 1/4 teaspoon salt
  
• 1 pound (about 1 3/4 cups) cubed cooked chicken breast
  
• 3/4 cup light coconut milk
  

Directions

1. Heat a large skillet over medium heat. Add the mustard and cumin seeds. Cook 2 minutes or until seeds are fragrant, stirring frequently. Combine the tomato and oil in a small bowl; add to the seeds. Cook 1 minute, stirring constantly.
2. Stir in the turmeric, red chili, and salt. Cook, stirring, for another minute.
3. Add chicken and cook for 1 minute. Stir in coconut milk; cover. Simmer over low heat 10 minutes or until chicken is cooked through.
4. Serve hot, spooned over warm basmati rice.
   
   

   3. Lemon Sage Turkey

   It’s a shame that so many people only eat turkey at Thanksgiving – it’s lean, versatile, and delicious. You’ll savor the just-right seasoning in this simple recipe, and you’ll love having leftovers for easy extra meals or the freezer.
   

   

   Ingredients
5. Makes 12 Servings
   
6. 3 tbsp grated lemon rind
   
7. 1/4 cup fresh lemon juice
   
8. 3 tbsp ground thyme
   
9. 2 tbsp sage, ground (or rubbed sage)
   
10. 1 tbsp black pepper , cracked
    
11. 1 tsp salt
    
12. 1 Turkey, average, skin, raw , 1-12 pound fresh or frozen turkey, thawed
    
13. 4 cup chicken broth, low sodium (2-16 oz cans)
    
14. 1 cooking spray
    

Directions

1. Preheat oven to 350 degrees F.
2. Whisk together lemon rind and juice, thyme, sage, pepper, and salt. Reserve.
3. Take out giblets and neck from turkey, save for another use or discard. Wash and dry turkey. Cut off any extra fat from surface of turkey. Beginning at the neck, insert fingers between skin and meat and gently separate. Tuck wing tips under turkey. Massage the lemon mixture under the skin of the turkey and on the surface.
4. Add 1 can of broth to the bottom of a roasting pan. Arrange turkey, breast side up on a cooking spray coated rack. Move rack to roasting pan and place a meat thermometer into the thickest part of the thigh, being sure not to touch bone. Cook for 1 1/2 hours.
5. Add another can of broth into the pan and cook another 1 1/2 hours, the meat thermometer should read 180 degrees F. Take turkey out of oven, cover with foil, and let rest 15 to 20 minutes. Take off skin before serving.
   
   

   4. Asian Grilled Chicken Breasts

   Your family and friends will love all the flavors in the savory sauce you brush on before grilling. Low in carbs, fat and calories!
   

   

   Ingredients
6. 1/4 cup olive oil
   
7. 1 tablespoon soy sauce
   
8. 2 cloves garlic, crushed
   
9. 1 tablespoon minced ginger
   
10. 1 tablespoon Dijon mustard
    
11. salt,to taste
    
12. freshly ground black pepper
    
13. 6 skinless, boneless chicken breasts
    

Directions

1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the chicken breasts. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the breasts for 5 to 6 minutes on each side, depending on the thickness. Let the chicken rest on a plate for 1 or 2 minutes before serving.
4. Serving Size: 1 breast
   
   

   5. Grilled Glazed Salmon

   Unlike many other fish, salmon is firm enough to grill. It’s highly nutritious, including a healthy serving of omega-3 fatty acids. You’ll love the seasoning in this delicious recipe, and you’ll love the low carb-count too!
   

   

   Ingredients
5. 2 tablespoons olive oil
   
6. 1 teaspoon water
   
7. 1/2 cup red wine vinegar
   
8. 2 cloves crushed garlic
   
9. 1 teaspoon garlic salt
   
10. 1/2 teaspoon freshly ground black pepper
    
11. 2 teaspoons dried basil
    
12. 1/2 cup SPLENDA® No Calorie Sweetener, Granulated
    
13. 1 1/3 pounds salmon fillet
    

Directions

1. In a shallow baking pan, combine the olive oil, water, red wine vinegar, garlic, garlic salt, black pepper and basil. Place salmon filet in the marinade meat side down, if skin is still on. Marinate for 30 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil grate.
3. Coat the salmon filet lightly with SPLENDA® Granulated Sweetener. Place on grill and cook 12 minutes per side. Baste with marinade periodically while cooking. Salmon is done, when it flakes easily with a fork.
4. Note
5. The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary
   
   

   6. Hudson's Baked Tilapia

   
   

   

   Ingredients
6. 4 (4 ounce) fillets tilapia
   
7. salt and pepper to taste
   
8. 1 tablespoon Cajun seasoning, or to taste
   
9. 1 lemon, thinly sliced
   
10. 1/4 cup mayonnaise
    
11. 1/2 cup sour cream
    
12. 1/8 teaspoon garlic powder
    
13. 1 teaspoon fresh lemon juice
    
14. 2 tablespoons chopped fresh dill
    

Directions

1. Preheat the oven to 350 degrees F. Lightly grease a 9x13 inch baking dish.
2. Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.
3. Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
4. While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia
   
   

   7. Philly Cheesesteak Lettuce Cups

   
   

   

   Ingredients
5. 3 ounces lean beef steak
   
6. 1/3 cup sliced mushrooms
   
7. 1/4 cup tinly sliced onions
   
8. 1 slice fat-free American cheese
   
9. 2 leaves romaine, butter or green leaf lettuce
   

Directions

1. Slice meat into thin strips
2. Coat medium pan with nonstick cooking spray. Add mushrooms and onions; cook over medium heat for 5 minutes, stirring occasionally, until onions are slightly browned. Set aside.
3. Remove pan from heat and re-coat with nonstick cooking spray. Cook steak strips over medium heat for 1-2 minutes, flipping halfway through.
4. Break cheese slice into small strips. Place cheese on top of meat—still in the pan— and continue to cook until cheese melts.
5. Remove from heat; mix beef strips with veggies and serve on lettuce leaves.

1. 
   

FOCUS T25

25 Minutes. 5 Days a Week. 100% Results.
The only thing standing between you and the results you want is TIME. Shaun T experimented for the last year to design a program that delivers the same kind of results you’d expect from an hour-long program, in under 30 minutes. He’s pulled out the rest to give you everything you need, nothing you don’t. The result is FOCUS T25—and the name implies the intent: If you focus your intensity for 25 minutes, and you do it 5 days a week, you WILL get results.

Your FOCUS T25 program includes:
ALPHA Cycle 25-Minute Workouts:

• Cardio. 25 minutes of calorie-burning, sweat-drenching cardio.
• Speed 1.0. Ignite your quickness. Burn the fat. Fast-paced for fast results.
• Total Body Circuit. Focus on strength and resistance—without lifting a single weight.
• Ab Intervals. Cardio and ab intervals that shred the fat from your midsection.
• Lower Focus. Focus on your lower-body muscles—the key to burning fat and kicking up your metabolism.

BETA Cycle 25-Minute Workouts:

• Core Cardio. Get your sweat on! This progressive cardio-core workout is about you getting shredded fast.
• Speed 2.0. Rev it up with Shaun’s calorie-scorching, core-focused speed drills.
• Rip’t Circuit. Cardio … upper body … legs … abs … repeat! This is how you get ripped in 25 minutes.
• Dynamic Core. You’ll go from vertical to horizontal and back again in this dynamic, crazy core routine.
• Upper Focus. Shaun will help you develop the upper body of your dreams. All you have to do is FOCUS.

Tools to Make Every Minute Count:

• Quick-Start Guide. Hit the ground running with this step-by-step guide for how to achieve your best results.
• Get It Done Nutrition Guide. We make eating simple too! 5 meals a day, 5 ingredients, 5 minutes to prep. It’s that simple.
• ALPHA-BETA Workout Calendars. Shaun gives you each day’s workout so there’s no guesswork. All you have to do is nail it!

Plus, 4 FREE Gifts:

• Stretch Workout. After 5 days of hard work, stretch it out—and enjoy this one! You deserve it.
• 5-Day Fast Track. Get a jump start on your weight loss with this 5-day meal plan. It’s not easy but it works!
• B-LINES^® Resistance Band (15 lb.). Burn fat and carve lean muscle faster with our lightweight pro-grade resistance band.^†
• 24/7 Online Support. Stay motivated with ’round-the-clock access to fitness experts and peer support.

And a FREE Bonus Workout:

• Core Speed. Push hard, burn fat, and get shredded in record time with the FREE bonus workout DVD Core Speed (a $19.95 value) when you order FOCUS T25 though ME, YOUR TEAM BEACHBODY COACH!
  
  
  CLICK HERE! To GET STARTED and get YOUR T25 NOW!

This is HUGE!! T25 & VANILLA SHAKEOLOGY RELEASE!!!!

This is HUGEEEEEEEEE! After searching for two years sampling, tasting and perfecting, Beachbody finally created ALL NATURAL Non GMO Vanilla Shakeology! Sourced ingredients from Madagascar! This is what I LOVE about Beachbody, they STAND behind their comittment to bring people the absolute best and healthiest MEAL of the day!
Click here to get your VANILLA Shakeology! Starting JUNE 21st 2013 until JULY 7th 2013 there will be FREE SHIPPING! Get it before it sells out and while the offer is still good!

For all of you Shaun T lovers like me, this is for you! Fit in 5-25 minute workouts a week and get INSANNNNE results! Everyone that has seen MY results knows that it is SHAUN T that pushed me to get where I am today! This one is NEXT on my list!
Who's in?! Oh, should I mention that this is ALSO ON SALE! T25's challenge pack will be on sale Monday(6/24/13) - July for $205 $180! How awesome is that!?!?!
Click here to purchase!

More links and info to come :)

PITA LOVE LUNCH

Well...If you dont know already...I will confess...I am a PITA addict! I love love love anything in a pita (especially tuna!) ..we made the switch from a wholewheat loaf/bread to a pita..and our kids even LOVE them! Here is an aaaamazing Lunch recipe that is quick easy and right from my FAV clean eating book! The Eat Clean Diet!


Details

Eating a lunch full of fresh vegetables gives you enough energy to tackle the afternoon without stopping. This pita pocket recipe from The Eat-Clean Diet® Cookbook 2 is packed with vegetables and nutrients. To prevent the bread from getting soggy, assemble your pita right before you eat it. Remember to refrigerate your deli sprouts, as they spoil quickly.
*Note: Yogurt Cheese and Zesty Hummus must be made ahead of time.

Ingredients

• 1 whole wheat pita, about 6 inches in diameter
• 2 Tbsp / 30 ml Zesty Hummus
• 2 Tbsp / 30 ml Yogurt Cheese
• ¼ cup / 60 ml shredded or grated carrot
• ¼ cup / 60 ml sliced mushrooms
• ¼ cup / 60 ml sliced radishes
• ¼ cup / 60 ml deli sprouts (such as clover, lentil, radish or fenugreek)
• 1 Tbsp / 15 ml unsalted sunflower seeds

Preparation

My PLAIN JANE version!
Consists of Solid White Tuna, Hellmans Olive oil Mayo
Spinach and veggies & side of blueberries!
EASY PEASY

1. Cut pita in half. Divide hummus between two pita halves and spread on inside of each. Repeat with Yogurt Cheese.
2. Divide veggies between two pita halves and stuff inside each. Sprinkle sunflower seeds inside each pita half. Serve immediately, or wrap up and take to go!

JULY Challenge Group!

Just about TWO weeks into my Summer Booty & Core Challenge group and we are ROCKING It!
This is by far the greatest challenge group to date! SOO proud of the girls I have - they are committed, making changes and EVERYONE is offering an overwhelming amount of support and encouragment! Here is a post today from my cousin and challenger Stefanie:

"So I woke up this morning and jumped on the scale and I weigh the lowest I have weighed since I can remember! I weigh 126 lbs:) I am 5'8 so I don't really wanna lose more now but rather just tone up. When I started my second round of P90X a few months back I was 143 lbs! Thats 17 pounds! Holy! I am seeing some major changes happening with my body (especially in my tummy area!) which I am loving! Hard word really does pay off!"


What these girls have in common?
*The desire and commitment to get healthy and reach their fitness or weightloss goal
and they are all motivated, participating and challenging themselves within the group!
It just so happened that...the girls that WERE able to stay on track and FOCUSED ..are all using Beachbody programs (P90X, ChaLEAN extreme, Brazil Butt Lift, Insanity and Turbofire to be specific) This was NOT a requirement for this group...
But it goes to show how IMPORTANT and impactful it IS to have a program to FOLLOW at home!

Im putting together my next challenge group for JULY! IF you want to claim a spot early and are ready to be apart of this group with some amazing girls send me a MESSAGE by clicking HERE
Or you can get in touch with me @ FACEBOOK

Chocolate for Breakfast?!

How many of you like ice cream, but want a HEALTHIER version?? Here it is!! Chocolate Peanut Butter Ice cream-made from shakeology! Ive made this several times FOR BREAKFAST and it is DELICIOUS! Icecream for breakfast? Who knew!

Ingredients
1 Scoop of Chocolate Shakeology

1 tbsp peanut butter optional

¼ cup water

8 ice cubes

1 tsp vanilla extract optional may replace with mint extract, coconut, almond… whatever you like!

Blend well

Your ice cream will be the consistency of soft serve ice cream. Enjoy!

My ONE year anniversary with Beachbody!

Everyone will have their own reasons. This was mine....
One year ago I was post pregnancy -feeling depressed, ashamed and had zero energy or motivation to get dressed or care about what i looked like. I mean, Why would I? What was the point...i felt uncomfortable and was a stay at home mom...why not live in pajamas all day? Right? ..but did that make me HAPPY?
Truth was...I WANTED to feel GOOD in my skin...I wanted to ENJOY shopping and not buy the sizes that would hide I my mama pouch...I wanted to HAVE energy to run around with the kids and NOT have a daily battle over what to eat or not eat..iand above all..i did NOT want to pass any of the habits i had aquired onto my children!
I had to answer to all of these feelings. I HAD to make the choice to make CHANGES.
I didn't stumble upon beachbody by accident. I had a bf that was proof of how the programs work..which lead me to search further on youtube for MORE....but i was lacking the support and understanding from ..other women alike.
That's when I found my coach Kati Heifner...and was introduced to Shakeology (insert the HOLY crap where has this been my whole life??!)...and then my very first CHALLENGE GROUP! It changed my entire attitude, moods, drive... purpose..
it changed my life. I know that sounds super dramatic..perhaps a bit much...but it's my truth. Now I've connected with MORE friends and made new friends who all want to LEAD life with purpose and continue the trend of living life with passion and determination!
So when someone asks me, how do you stay motivated, make the time for working out, afford shakeology....the answer is now pretty simple. I DECIDED TO.

If you want it bad enough...you will MAKE it a priority.
If I can do it, WHY CAN'T YOU?

It's been a long road but this is a lifestyle change! I didn't say to myself .. I need to lose all this baby weight in 2 weeks! I took it DAY BY DAY! I am very proud of my progress and I would love to continue sharing this new life of healthy and happiness with EVERYONE!
Happy Postive Monday!! The challenge is ALWAYS on! Message me if you EVER want to give it a try! TRYING is your starting point.

If this sounds like YOU & you want to connect with me further you can CLICK on the contact me button and I would LOVE to discuss how to get YOU started on your journey.

You can also make me your FREE beachbody Coach where I will offer you my FULL support and share with you ALL the secrets that have led ME on the path on am on today!
Just click HERE to make me your Free Beachbody coach!

The MOMMY Belly -Gah!

Yep. Self explanatory right?
Well wait...is it? I talk to SO many mothers on a daily basis...being that I work retail Fulltime in a "tween" girls store, It's not rare to strike up a convo with a new mom with baby in tow.
Whenever I hear a mom start to talk about how they have the "baby belly " or "mommy belly" I cant help but immediately want to compare notes! LOL well obviously we aren't going to do a "let me see who's is worse" scenario right there smack in the middle of the store! But I often can't help but think...There is NO way anyones can be as bad as mine.

 

So here's the deal. I let myself go pretty badly during pregnancy. I ate WHATEVER I wanted and binged like a mad lady! I am only 5' tall so my weightgain and belly reaaaaallly stretched out. I had two healthy happy babies...but my belly...is a saggy, loose hanging "purse in the front"  or "hamurger belly" - I never thought I would EVER be able to do anything about this. I've still come across the pessimistic few that still swear that surgery is the ONLY way to ever tighten up stretched skin post pregnancy.
A late night internet insomnia spell changed all that. I found myself on youtube..looking at Beachbody Transformations...and I saw that there ARE women that have had the same "let's see who's is worse" baby belly! AND they DID tighten it up! To this day I find myself going back and watching transformations to keep myself motivated and EYING the prize - I know its going to take HARD WORK and I've actually learned that it's about making a lifestyle change and setting a realistic goal....In doing so...ive come to see that it truly is about the JOURNEY not the end results. I know I know...who doesn't want to see QUICK results?!!! I do too! TRUST ME. When i first did Insanity, i was HARDCORE determined. I practiced a super clean diet, drank shakeology & did my Insanity workouts and the resutlts WERE really quick.....But I found that I was not enjoying food and over obsessing over not eating certain things. Now I see that the main thing is to choose healthy alternatives, allow yourself some wiggle room to have a "cheat day" and make a HABIT out of the lifestyle and working out. Before I continue to ramble on and on! The moral of this entry, was that we all have our hiccups, but its getting back into the game that counts. I have a goal! And I have SEEN that it is possible to tighten up the mama belly! That proof is FIRE under my butt!
So you heard it here!! I WILL work everyday towards acheiving those six pack abs! Watch for it!
Follow my journey so far......and to be continued



CURRENT PROGRAMS: Turbofire, BBL & Insanity
NUTRITIONAL SUPP: Shakeology chocolate

SUMMER SALES HAVE BEGUN!
And just in time for my current Challenge group:

SUMMER BOOTY & CORE Challenge!

Ok friends! Two of the programs I am CURRENTLY doing are ON SALE! I am absolutely in love with TURBOFIRE right now, especially being that it offers a 15 min HIIT cardio workout for those busy bee MOM days! Who cant fit in 15 minutes per day?! It not only provides you with a high intensity workout when your running .low on time...I sometimes use it as my WARM UP! That girl Chalene really knows how to pump you up and get your adrenaline up to want to DO MORE!

This sale is on for only ONE WEEK! Ends June 9th!
And the program that I get requests for the MOST!
BRAZIL BUTT LIFT! Is also on sale! SCORE!
This program is also in my hybrid and I love it because it tones up the booty and the core!
Perfect for the MOM belly and saggin' tush! It's NO joke! Check out some of the results For TF and BBL BELOW!

TURBOFIRE & SHAKEOLOGY RESULTS

BRAZIL BUTT LIFT & SHAKEOLOGY RESULTS

If you are interested in trying out these programs click HERE!

Missed out on the Sale period? Its ok! Click on the link: SHOP HERE!

Need some extra support and motivation from other ladies JUST LIKE YOU!? GET IN ON THE SUMMER BOOTY AND CORE CHALLENGE GROUP!
Request to join right here:  JOIN GROUP!