A day in the life: what goes in my belly!

If someone ever tells you they never indulge, they never eat off their plan, not a sip of wine, no sweets...Hmmmm.  I wouldn't believe, them!  Would you?  I eat pretty darn healthy and stick to something like this maybe 80-85ish% of the time.  This is what works for me and my body.  It took me a long, long, LONG time to figure it all out and figure out what makes my body happiest.  I've done weight watchers, counted calories, this crazy thing called the rice diet (we ate a lot of white rice.  Not good!), low carb, high fat.  We've all been there and so many of us have tried many eating plans.  The truth is that one plan may fit one person perfectly but be totally wrong for another.  So the biggest hurdle is finding out what works for YOU.  Lots of trial and error, tweaking, growing old and hopefully growing wiser!

What I have learned over the years is that although I am not vegetarian or vegan, my bod just prefers a very plant-heavy diet.  And that's totally okay because I happen to love my plants!  I love veggies, fruits, beans, nuts - all that fun stuff.  But I do also eat lean protein sources and little bits of dairy here and there.  Back in my days of a more traditional low carb diet, I was a total carnivore!  Now I prefer smaller portions of chicken, turkey, fish and red meat once in a while.  You love red meat?  Then eat it!  It's all about balance, moderation and finding what you like so that you can stick to a healthy meal plan that you enjoy.  Because eating is fun!  I like food.  I like it a lot.

And...I also like wine.  :)  Hey, it makes me happy!  So I make room for it and I also make room for a quality sweet once in a while or sometimes a whole meal if eating out. 

But most days, this is what my plan looks like.  Call me a rabbit, that's okay.  But what I am NOT is starving!  No one is happy when they have an empty belly.  I get super cranky-pants!  I've said it before that it comes down to planning.  If I know I'm going to be out and about for a long time, an apple and 10-12 almonds easily gets packed in my purse or left in the car.  Nothing complicated about that!  And water, of course.  :)

So here is my rundown of a typical day:

Pre workout: coffee with unsweetened almond milk and stevia, 10 almonds (yes, I count them out!)
Breakfast: vegan chocolate Shakeology, blended with ice, water and 1/4 cup avocado (or 1/2 banana)
Snack: HB egg (just one, not the whole dozen!)
Lunch: typically a GIANT salad with lots of greens, veggies and usually chicken or turkey. Many times, however, I'll just do meatless with maybe some edammame, hummus or beans thrown in
Snack: berries and Greek yogurt, sometimes just fruit or fruit with a few more nuts.  always COFFEE at some point in the afternoon.  I said I like wine, but I think I like coffee even more.  ;)
Dinner: either another huge salad or lots of roasted and steamed veggies, another lean protein
After dinner: I'll usually snack on some baby carrots and maybe some more berries, melon, an apple or all of the above!

Happy eating!!!  If you need any help, I'm here!  Let's plan out your menu if you're trying to shed some weight, feel better or just want to get a better grasp on portion sizes!

More on clean eating...and hitting the grocery store PREPARED!

Still a little confused about all this clean eating stuff?  How to plan it all out?  You’ve probably heard so many variations: eat every 2-3 hours, eat 5-6 mini meals, always eat a complex carb with a protein.  Well, it’s all true!  But, the main thing is to not let it overwhelm you and to find what works for YOU.  What has worked for me, for my schedule, for my life could be totally different than what might be right for you.  So a lot of the mystery is just fine-tuning, playing around with things, listening to your body and figuring out what is going to work best.  The one key, however, that is going to be true no matter what plan you follow is this simple rule: If you fail to plan, you plan to fail.  We’ve heard it before but it is so true. 

The other truth?  70-80% of your success depends on your food choices. That’s a lot!  You’ve heard “abs are made in the kitchen”  True story.  Someone that is dedicated and spot on with their workouts but hit and miss with their eating is for sure not going to see the greatest results possible. It might sound like an overwhelming process but it’s really about planning ahead and being one step ahead of the game.

So let’s start with the basics. GROCERY SHOPPING! You’ve probably heard all of these before, but it never hurts to brush up on the basics!  Here are some tips to help you stay on track and FOCUSED!!

•Do not go hungry! Eat beforehand!
•Shop the perimeter of the store. Be a smart shopper and stick to the outside lanes of the grocery store. This is where your basics are located. Meat, fish, produce, dairy…all your essential fresh foods are placed around the perimeter and then the packaged foods are down the aisles. Have your list and stick to it.
•Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy! Those 100 calorie snack packs? Noooo. Put them back! For your kids, spouse, roommate that isn’t eating on the same plan, put these and other snackie treats in a separate place. Make them as un-tempting as possible. Is that a word? Okay, it is now! In our house, the kids know where the “treat cupboard” is. I admit that we have way too much junk. But at least it’s all basically in one place and I just ignore it. Do I really need processed cookies, crackers and candy? No thanks. If I’m going to splurge on something off my normal eating plan, it’s going to be something WORTH it. And something that little Keebler elves or Nabisco made do not fall into that category. Be picky and selective. It’s okay to say no!

Here is a sample grocery list. Start to take a look at it and pick and choose your favorites. These should become your staples and things that you should make a habit of having around the house. Planning is key! Make Sunday or any day that works in your schedule to get your shopping done and then prep at home. Wash veggies, maybe cook some chicken breasts, roast veggies, make a batch of chicken or tuna salad.  

If you have access to high quality foods that are ready to go, you will limit your temptations!

Protein:
Eggs
Boneless/skinless chicken breast
Lean ground turkey
Canned Tuna (in water)
Tilapia
Wild Salmon
Tofu (Vegan friendly. Be sure it is non-GMO and organic)
Cottage Cheese – watch portion size as it has quite a bit of sodium
Plain Greek Yogurt
Shakeology (Vegan options available)

Fibrous Veggies:
Spinach
Broccoli
Asparagus
Kale
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber
(Don’t be afraid to experiment! There are so many others out there besides just these)

Complex/Starchy Carbohydrates:
Old-fashioned Oatmeal (Gluten-free options available)
Quinoa (Gluten-free options available)
Sweet potato
Yams
Whole Wheat Bread (Something like Ezekiel bread, but in moderation if it triggers you to want to carb-out)
Brown Rice, barley, cous cous

Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Coconut Oil
Almonds
Walnuts
Pistachios
Cashews
Avocado
Flaxseed oil

Fruit
Apples
Pears
Blueberries
Raspberries
Strawberries
Grapefruit
Lemons (for water & fish)

Beverages
Water – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)
Unsweetened Coconut Milk
Green tea bags
Coffee

Condiments
Balsamic Vinegar
Salsa (pico de gallo and hot sauce)
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia
Honey

What is clean eating all about??

Do you get confused when you hear someone talk about clean eating?  What does it mean and how do you do it?  Trust me, it doesn't have to be complicated or challenging!  It might take some practice and some fine-tuning but that's all part of creating a plan that works for YOU.  Remember that we're trying to make this a lifestyle change, NOT a quick fix!  So there will definitely be some trial and error and bumps along the way.  That's okay!  PROGRESS, not perfection.  :)

Here are some great tips.  I found these over at Eating Clean for Dummies.  And no, you're not a dummy!!  You're learning a new skill and I'm happy that you're here!!

The Basic Principles of Eating Clean

http://www.dummies.com/how-to/content/eating-clean-for-dummies-cheat-sheet.html

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.
  
  
  So what does all of this look like in real life?  It will be different for everyone because what I like might not be what you like.  Ya know?  But the above guidelines are ones that I do follow most of the time.  I'm not perfect either!  I still splurge once in a while and I think that's all part of the bigger picture.  It makes me human!
  
  
  I think the biggest tip I can share is that you really need to PLAN ahead.  This means making the time to get your grocery shopping in and then prepping some food in advance.  When you come home from school, work, errands, running around with the kids, etc., the last thing you want to do is open up the fridge and have nothing that is quick and easy to grab.  That's when the temptation to grab your kid's pizza, crackers, or granola bar is just too easy.  So, plan ahead and prep some food in advance.  
  
  
  Some of the things I almost always have ready to go include:
  • hard boiled eggs
  • grilled or baked chicken (great as leftovers, sliced over a salad, or thrown together with beans and salsa)
  • roasted veggies
  • salad greens washed and dried
  • apples that can be sliced and eaten with 10-12 almonds
  • baby carrots and hummus
  • ground turkey breast (also great with veggies and salsa or over spaghetti squash with either pesto or a red sauce)
  • berries during the summer!
  
  The next goal is to put all of these together to create a meal plan for you that works for YOU.  You don't have to watch the clock and eat at a certain time each day, but you do want to aim to eat smaller meals every 2.5 - 3 hours.  Your metabolism will be fired up and keep your blood sugar from slumping and spiking.
  
  Do you need help with creating a meal plan?  That's what I'm here to do!  Where do you struggle?  When do you fight temptations?  Do you get easily discouraged with ordering out?  It's all doable.  I'd love to help you!!