Re-set Challenge is full, however, you can join in the clean eating from anywhere.

Let’s talk about clean eating for just a second or two. We originally started this blog, this workout thing based around The Whole 30.  Which was good to do a couple times, and find out what works or doesn’t work for my body, BUT I CAN’T SUSTAIN IT.  What is the point of vitamins you can’t afford, or diets that aren’t sustainable?!  This is why I keep returning to the 80/20 rule or thing or thought (I hate rules).  Do what you should do and eat 80% of the time.  The other 20%? Are you really never going to taste wedding cake again? or have a glass of wine? or a chocolate chip cookie? or pasta?  I think you get the point.  These are just my thoughts.  You don’t have to agree.

So this next month?  The month right before spring break and summer is coming?  Well, let’s do 80/20.  Clean eating 80%.  What does this look like?  Say there are 21 meals in a week (although snack need to be clean too), 80% of 21 is 17.  That’s 4 small cheats each week.  Totally doable.  Maybe even too much.  But that’s my story.  Use them wisely.  Next, let’s define our version of clean eating:

  • organic meats/fish
  • nuts and seeds
  • fruits and vegetables
  • that’s it.  Nothing out of a package.  No, pretzels and popcorn are not a healthy snack.  ūüôā  An apple and handful of cashews is.
  • Oops I almost forgot-whole grains . Think real oatmeal, brown rice, quinoa…

Can you do this 80% of the time?  Start cleaning out your fridge and re-stocking it.  Let’s do this.

Respond to this blog with comments and thoughts…

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White turkey chili with kale

Doesn’t sound great, does it? That was my thought anyway, but the ingredients were healthy and I needed to use up a few things in my fridge, and YUM! We were surprised. ¬†This is a KEEPER! ¬†Although I will double the recipe next time so we have leftovers.

Ingredients:

  • olive oil
  • 1 lb ground turkey (or chicken)
  • 2 tsp chili powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1/2 tsp salt
  • 1 large onion
  • 2 cups kale – stemmed and chopped
  • 4 green onions- separate the lighter and dark parts
  • 1 stalk celery chopped
  • 1 small jalepeno
  • 4 cloves garlic
  • 2 cups low-sodium chicken broth
  • 1 15 oz. can cannelini beans – drained and rinsed
  • 2 tsp yellow cornmeal

Instructions:

  1. in a large pot, hear some olive oil over med-high heat. Add the next 5 ingredients.  brown the turkey til no longer pink. remove to a plate and set aside.
  2. in the same pot, add a little more oil, saute onion, kale, light parts of green onion, celery, jalepeno and garlic until softened.
  3. stir in turkey, beans, broth, and cornmeal.  bring to a simmer and stir.  the longer you simmer, the better it tastes.
  4. serve with avocado, sour cream, green onion, and tortilla chips.

*Adapted from Clean Eating, April 2016, and the bulletin at Forest Hill Church.

Breakfast. Most important meal of the day.

img_4329I get so tired of thinking of what to eat for breakfast. ¬†I always start out with a banana and water before I workout. But then what? ¬†I need post workout fuel for the rest of the morning. ¬†I’ve done all manner of eggs – hard boiled, cooked all different ways, egg muffins, and whatever to go along with it – coffee, smoothie, more water. ¬†And of course, oatmeal ¬†– I can also do oatmeal six ways til Sunday. ¬†Right now I’m stuck on stove-cooked oatmeal with cinnamon, sliced almonds, and a dab of honey. ¬†But back to the egg thing. ¬†Here’s one recipe that (like egg muffins) you can make ahead of time (like Sunday) and it will probably last you all week. ¬†If you live alone, then maybe freeze half.

Fast and Fabulous Egg Casserole Рof course, change out what you need to.  I often substitute the flour with coconut flour, and use jalapeno peppers and chile peppers instead of canned chile peppers, but do it how it works for you.

What is your go-to healthy breakfast?  Share some ideas please!

5 day is back.

Just in time. ¬†The average American gains 1-2 lbs from Halloween to New Year’s and never takes it off, it’s time.

ok, this time we are going to run this a little differently.   You know what you need.  A little kickstart, or a big ole kick in the booty.  Clean eating to along with it.  Workouts will be:

  • Sunday, Oct.2 at 4:30pm
  • Monday, Oct. 3 at 5:30am
  • Tuesday, Oct. 4 at 5:30am
  • Take Wednesday off or join me for cycle class at the YMCA or take a run/walk or yoga class.
  • Thursday, Oct. 6 at 5:30am
  • Friday, Oct. 7 at 5:30am

Interested in PM, but don’t see it listed? Send me an email or text, and we’ll see what we can arrange.

The thing I like(?) about early mornings: ¬†there are no excuses other than, ¬†“I wanted more sleep.” ¬†Literally. ¬†There aren’t any meetings, conference calls, no carpool, etc. to interrupt your workout. ¬†And then you are done for the day and energized. ¬†Love it.

Could this extend into a 10 day? Sure…IMG_0151-0

 

How many calories should I consume in one day???

To see what it will take you to maintain or lose weight along with the daily exercise or activities that you enjoy, click here.

Jillian Michaels also has some good resources on her page. ¬†Speaking of, I was reading her book, Slim for Life (2013), and came across some great reminders that I know have research studies by numerous universities to back them up (as opposed to “Jillian said…”).

Here are a few of the important ones, but you are going to have to read your labels!

  • Don’t eat CHEMICAL CRAP. period. ¬†if you can’t pronouce it, then why are you putting it in your body?!
  • no trans-fats (found in vegetable oil, margarine, fried food)
  • no high-fructose corn syrup
  • no artificial sweeteners (sucralose (or anything ending in -ose), aspartame, and saccharin) – found in diet drinks, diet foods, sugar-free gum.
  • articificial colors (sadly, I’m trying to quit gummy bears)
  • sodium nitrites and nitrates (found in hot dogs, bacon, lunch meat)
  • growth hormones and antibiotics (check your milk and meats)
  • MSG (chinese food?)
  • pesticides (see next post on when organic matters and when it doesn’t.

SOY…the good, the bad, and why.

(According to UltimatePaleoGuide.com)

First the good:

Any benefits from soy will be found in organic, unprocessed, and fermented forms.

The soybean is about 48% protein and, according to the PDCAA (Protein Digestibility Corrected Amino Acid), the soy bean is given a high protein quality score, meaning it is complete in the essential amino acids. The soybean is high in phytoestrogens, which may have a positive hormonal impact and help menopausal symptoms, the prostate, lower blood pressure, cholesterol, and diabetes.

Again, these benefits are seen when soy is consumed in small quantities from unprocessed andfermented sources such as tempeh, natto, and miso. If you are consuming soy, it should be primarily from those sources mentioned above, in small quantities, and in organic and fermented form.

Next the bad…

High consumption of soy phytoestrogens as been linked to:

  • Increased risk of breast cancer
  • Loss of bone mass
  • Depression
  • Decreased sex drive
  • Impaired thyroid function
  • Increased body fat
  • Impaired blood sugar control

To read the whole article, click here. 

In summary, a little soy is ok. ¬†High consumption, probably not the best idea. ¬†Which leaves me feeling a little better about certain protein bars, that all seem to have a bit of soy in them. ¬†We aren’t gonna die from that. ūüôā ¬†But we shouldn’t be downing glasses of soy milk daily either. ¬†Balance in all things. ¬†You choose what works for your body. ¬†We leave judgement at the door…show up for your workouts and eat to the best for your body.

 

Are you starving???

This a.m. Amy and I talked about getting over the day 3 hump and how grumpy I got. Glad to be onto day 4. ¬†Could be hunger?! ¬†Could be de-toxing. Either way, glad it is over. ¬†I always think day 3 is the worst. ¬†Please remember about MyFitPal app if you want to see what others are eating or log your own food. It’s so easy! ¬†And then you will know if your starving is a good thing.¬†

In the meantime, here’s what I eat¬†most days (sample)¬†to not¬†starve or even get lightheaded:

Banana, water (then workout)

breakfast – coffee, chunky monkey muffin, oatmeal with cinnamon and honey, some type of egg

snack – orange, cashews

lunch – 3 pieces of turkey, juice (from my home juicer) or smoothie 8oz., small spinach salad – pecans, carrots, peppers, with homemade balsamic vinegar dressing.

snack – 8-16 oz. smoothie

dinner – butternut squash stir-fry, broccoli, brown rice, sunflower seeds, (chicken optional), sparkle water with a lime.

 

You will note that I am still eating oatmeal daily – cooked old fashioned on the stove – I NEED this. I have learned from doing this multiple times, and I will eat brown rice also. ¬†Those are my only “grain allowances.” ¬†I hope that makes sense. ¬†

 

What do you do? What’s your go-to when on this program and HUNGRY???

Food ideas…

there are lots of ideas here on the website for recipes. Also health-bent.com is awesome for paleo that actually tastes good- check it out.
Today, I hard-boiled eggs, bought a rotisserie chicken, tons of fruits and veggies, salad stuff, and of course, Chunky Monkey Muffins with dark chocolate chips from Ghiradelli – a must-have for a carb craving this week.
oh – and planned the menu for dinners for the week – that’s a huge must after a long day of work for me.
what about you? What did you do to prepare for this week? Hit comment to share your ideas – we all need em!

Why are we eating clean for the next 10 days???

There are moments this coming week that I just know I will need to re-read this to remind myself…moments where hunger has set in, and I haven’t prepared anything in advance because well, life happened. I was working, mothering, sleeping, exercising, and I forgot the trap of not planning ahead…

Why?
It’s good for my health.
It helps bring perspective.
It helps break bad habits.
It’s good for self-control.
It brings about self-discipline.
It simplifies life.
It brings us back to basics.

But you may not want to promote it with others…you may not find the support you are looking for with them.

That’s why we have a group this next 10 days. Commit to your clean food and daily workouts for 10 days and support the others in your group.