Tag Archives: clean eating

March 24, 2013 · 1:00 am

Eat Clean Challenge Giveaway

I still have no clue who this woman is.

I still have no clue who this woman is.

Okay, so last week I invited you to join me in a week of clean eating. This week I’m adding some incentive: Thanks to the lovely folks for Tosca Reno, I have been given  The Eat-Clean Diet Vegetarian Cookbook for a giveaway. The book provides more than 150 clean vegetarian recipes; many of them gluten-free.  Obviously you want this!

A free cookbook? Sweet!

A free cookbook? Sweet!

Giveaway Rules:

1.  Must live in continental United States.

2. Leave a comment in the comment section.

You do NOT have to be taking the challenge. However, this cookbook may inspire you. I will be using a random number generator to get the winner.  The drawing for the book  is  Sunday, March 31.

Good luck to you all!

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March 18, 2013 · 10:17 am

Spring Clean Your Diet: The Eat Clean for a Week Challenge

Does your grocery cart look like this?

Does your grocery cart look like this?

As a fitness and health writer (and a certified wellness coach), I read A LOT of studies on the merits of food. While some people can see a cheese steak for just its namesake, I can’t help but see it as a heart attack on a hoagie. It’s just part of the job.

A lot of people assume that I have a perfect diet because I’m knowledgeable about food.

That’s not really true.

Like anyone else,  I like fried food, sugary treats, and things found in the middle of the isle. Through the years I’ve come to like feeling and looking good much more than I’ve ever liked cheese or candy bars, but if I’m not vigilant , some not-so-healthy food can find its way on my plate. I have no problem with the occasional plate of fries or ice cream cone, but daily or even weekly? That’s when I have to put the kabosh on things.

This week I’m looking to “spring clean” my diet by eating clean for a week. I’m inviting everyone to join in. The how-to is simple enough: Avoid processed food like the measles.  I won’t be eating: dressings (unless homemade), condiments, snacks from a bag (even if they are “healthy”), or things that can last on my shelf for months at a time. I will be eating: fresh produce, non-animal protein, whole complex grains ( brown rice, millet, oats), and healthy fats. I expect to feel energized, slenderized, and ready to go by the weekend.

I have no clue who this woman is.

I have no clue who this woman is.

So, like I said, be a pal and join me on a week of clean eating! I’ll be posting some new recipes and I’d love to hear what you’re whipping up in your own kitchen.

Do you eat clean or detox? Let me know.

 

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January 25, 2013 · 10:58 am

Blackberry Oatmeal in a Glass

Oatmeal just got a whole lot simpler.

Oatmeal just got a whole lot simpler.

 

Antioxidant high and fiber rich, this smoothie will make you toss out the microwave in favor of your blender.

Recipe

-1 Cup of Blackberries

-1 Banana

-8 oz (1 cup) of 100 percent pineapple juice

-1/4 cup of uncooked oats

*Optional: Honey or agave, 2 TBS of powdered soy milk

Directions:

1. Place ingredients into a blender.

2. Blend.

3. Drink!

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November 28, 2012 · 8:51 am

Simplifying Nutrition (PLUS) Workout Challenge

I was sitting in bed with my boyfriend the other evening, when I said,-not sure how random I was being-”I wish I ate better.”

My boyfriend, who is a straight forward sort of guy, responded, “Then why don’t you?”

It was a simple answer posed as a question, but it hit me like a tightly packed snowball. It’s been too long since I’ve had a healthy diet. Too too long. When I compare myself to the average eater my diet looks amazing. I don’t eat meat, avoid dairy and bread. But when I compare my new habits to the old ones, I’m not meeting the mark anymore. I’m just not. You know what I snacked on last night? Chips. Chips, people. Chips.

Now that I’m certified to Wellness Coach, it seems more important than ever that I follow my own advice. If I was meeting with someone I would tell them to write out why they want certain health goals, etc. But writing things down and plotting my next diet move doesn’t last long for me. I’m an all or nothing gal, and so, like my boyfriend said, I just have to do it.

I’m specifically trying to eat healthy. Not healthier but healthy. I found this great infograph when I was on Tumblr last night, summing up my goals, minus the pushing for meat eating. Organ meat?? Yuck.

I need this as a poster.

And of course, working out is still important to me. Tribesports.com has a new challenge for the week, which pushes you to complete a series of moves in a specific time. And there’s a guide to help you get started and keep your form solid.

The Body Weight Beast Challenge

Let me know if you’re taking the challenge or if you agree with the advice given in the nutrition chart.

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September 21, 2012 · 9:25 am

Goal Making, and a Vid that Works Saddlebags!!

Before I go into today’s post, do the following video. It’s fun and works the saddlebags, an area that’s not your friend if you like skinny jeans. DO.IT.NOW!

Two post ago I wrote about how I hate food journaling, though I was going to give it a shot for the sake of my jeans. It’s still not a practice that works well for me, but posting about the attempt certainly made me more conscious about what I put in my mouth this week. I feel pretty good. I’ve been eating a lot of produce. I mean A LOT! My cravings for sugar and salty snacks has gone way down. I’m still wearing shorts, so I’m not sure how my jeans fit, but as far as everything else goes, I’m all thumbs up.

One thing they teach in nutrition counseling is how to help clients form concrete, achievable goals. Once this task is completed, the client is encouraged to revisit their goal list often, to remind them to only commit acts that will get them closer to their dream. And while I still deplore tallying up my calorie and fat intake, I’m all for making lists. Sometimes I get to comfortable in my fitness/health program, so I think it’s helpful for me to rethink about what I’m trying to achieve from going to the gym or eating or not eating something.

What is currently on my list?

- Avoid the majority of animal products (sorry, but I’m not giving up honey)
- Have a 90/10 approach to consuming process food- 90 percent of food should be unprocessed, 10 percent can come from a box.
- Perfect form of strength training moves
- Lean out and define muscles

Pretty simple, right? From here I will take each goal and break it down into a series of steps. This will make them more manageable to achieve.

What are you’re health goals? How do you go about achieving them? Are you a list person or do you just throw yourself into making sh!t happen?

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August 26, 2012 · 9:36 am

Keep It Clean: The What, How, and Why of Eating Clean

Photo Credit Fit,Happy,Vegan on Tumblr

If you’ve frequented fit blogs, websites and magazines, you’re bound to come across the phrase clean eating. But with all the diets or “lifestyles” out there, you may still be unclear about what clean eating is. Here’s what you need to know:

♥What It Is♥

Eating clean is simply choosing food in its most natural form. For example, if  faced with an apple, dried apple slices, and an apple pie, a clean eater would choose the apple. It doesn’t get more nature or pure than that. It can be eaten straight off the vine, has no added sugar, preservatives, and hasn’t lost it’s natural enzymes or vitamins.  Raw or steamed vegetables, fresh fruit, whole, unrefined grains, and lean protein make up a clean diet. Foods are prepared with little ingredients; think no added fat, sugar, and ingredients you can’t pronounce.  Meals are notoriously smaller and eating between 5 to 6 times a day.
♥Why Eat Clean♥

The benefit of eating clean is that it’s natural. The body doesn’t have to perform extra work trying to breakdown chemical compounds (preservatives). It also is consuming foods packed with the purest and highest quality of energy. Natural foods brimming with vitamins, minerals, natural sugar and healthy fat is exactly what the body craves and needs to perform at an optimal level. You’ll also be avoiding added antibiotics, pesticides and other icky stuff that harms the body.

Photo Credit: Get-Fit-Or-Get-Out Tumblr

Photo Credit: Fitspiration Blonde Tumblr

I’ve been playing with eating clean  for months. After I did a cleanse my eating habits were pretty good, but now I want to eat food in their most pure form. I want to nix out added sugars and fats. Last week I signed up for a clean eating challenge on Tribesport.com, but I failed miserably. Starting off a new eating plan is generally a bad idea when you’re traveling.

Today is Sunday, the beginning of a new week, and so I start fresh, choosing foods that are whole and free of perversion. I’m looking forward to feeling my body fill with energy and perform at its best. I’ll be letting you all know how it goes.

And what does a day of clean eating look like? Something like this:

Breakfast

Pureed blueberries and banana, a slice of sprouted toast (like Ezekiel Bread) with 1 TBS of natural peanut butter.

A clean breakfast could look like this too-just make sure grains are unprocessed. Photo Credit: I Will Be Beautiful Tumblr

Snack

1 Small apple and 12 raw almonds

Lunch

Salad made of dark greens( spinach or arugula), 5 cherry tomatoes, cucumber slices, shredded carrots, black beans, avocado, and a dressing made of olive oil, balsamic vinegar, and agave. Kale chips on the side.

Snack

1 pear

Dinner

1/2 cup of whole grain (Brown Rice, Millet, Quinoa or Bulgar), Tofu chunks made with diced tomatoes and onions, and steamed squash.

Now tell me, do you eat clean? What does your daily menu look like? I’m dying to know, so tell me in the comments.

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July 28, 2012 · 1:16 am

Fitness Mash-Up: Eat & Workout With me (Ed.2) and Weight Training for Novices

You are what you behold, so I’m pretty sure I started strength training because I compulsively reblog pictures of people lifting weights on Tumblr. I may have also started because strength training keeps bones strong, prevents osteoporosis, builds muscle, tones up jiggly parts, and do I really need to tell you all the pros of weight training?

Friday my boyfriend played personal trainer and we hit it hard. We’re doing Warrior Dash in August, so I really need to work on my endurance and strength. I started off by running a mile, followed by walking on an incline for a half mile. Afterward I ran another mile! Oh, and I walked 1.5 miles before hitting the gym. Then we did some strength training.

Also hit up the elliptical for 20 minutes

I also performed leg extensions, cable presses, and a ton of ab work, because at the end of the day I want a chiseled stomach. That’s not going to happen though if I don’t quit eating peanut butter like it’s an actual meal. Look how I shamelessly eat it from a dish like it’s ice cream.

Fortunately, I had a healthy breakfast smoothie from Kaeng Raeng. Dinner was a salad made of arugula, cherry tomatoes, carrots, avocado, onions, and hummus. For a dressing I mixed amino acids, honey, Dijon mustard, fig vinegar, and olive oil together.

If strength training still freaks you out, here’s some advice.

1. Start off light.
There is no shame in using 3 pound weights. Check out the girls from Tone It Up. They do it. They key is making sure your form is solid and that you perform till muscle exhaustion. If you’re lifting heavier I’d suggest 3 sets.

2. Watch what you eat.
Just because you’re building muscle doesn’t give you license to eat everything under the sun. You have to be packing serious bulk to experience the fat burning powerhouse that athletes and fitness nuts speak of. In plain English, you’d have to be a body builder. Muscle does burn fat, but you still need cardio to do much of the trimming. Furthermore, if you’re looking to have long, defined muscle you need to eat clean. Watch the added fat, salt, and sugar. This is the difficult part for me, but it is worth it. I find that when I eat a lower calorie diet, filled with protein, healthy fats, lots of produce, and a little whole grain, I’m ultra defined and lean. Why do I get off the eating program? Good question. I think it’s complacency, but I’m working on changing that.

Want to start incorporating weights into your workout? Try this video on for size. Remember, focus on your form first. Pick weights that are comfortable for you! As time passes you’ll be able to increase them.

Do you strength train? If not, why not?

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May 1, 2012 · 1:45 am

Fit Blog Luv: M.C. of Now-Watch-Me-Work edition

I’ve been obsessed with M.C. since I discovered her a year ago on Tumblr. For a long time I didn’t know who she was. All I knew was that photos of her abs filled my dashboard on a daily. Fit bloggers all around were inspired by her.

And can you blame them? The 5’4 beauty (she’s a fitness model) goes hard, hitting weights and eating eating clean. Her diet is filled with so much lean proteins and greens that I feel healthier just looking at her food pics!

Why should you check out M.C. at her blog? Oh I don’t know? Because she documents her eating, workouts, motivates readers and is down to earth. She also is so dedicated that it’s nearly impossible not to be motivated by her.

(All photos are from Now-Watch-Me-Work.tumblr.com)

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March 21, 2012 · 11:41 pm

March Challenge: Day 16

Ok, so I think I might make it my new routine to work out at 4 a.m. twice a week. Initially I had thought I’d force myself to do it 3 days in a row, but I really think it’s better I make that my day off. That means I’m going to have to work out on the weekend. I generally make Sunday my day off. However, perhaps I don’t need to do my same routine. Maybe I’ll start taking a class on that day or something.

I did walk a little today. I’m not sure how far, but walking the streets of the city counts as physical activity, especially the way I walk. I’m definitely one of those people who dodge around bodies, stalking my way through the concrete. I’m really not a stroller, especially when I’m down there. There are just so many people, and unless you’re behind someone who is also walking fast, it can feel like you’re trapped.

Although I didn’t work out I certainly ate! Breakfast was a soy latte and a power bar. Later I had some raw almonds for a snack. I had a delicious salad about 2 hours ago, contain chickpeas, avocado, peas, and tofu. I did get a small bag of chips-yes, again! I also let them put dressing and croutons on it. Yikes!

I admit, my resolve to eat clean is breaking down. I’m getting into the mentality that gets me into trouble-basically, it’s okay to eat what I want if I don’t eat a lot. You know, my mind is all quantity instead of quality, and that’s probably not a good way to think.

Many reasons pop into my head about why I shouldn’t make a big deal about this. I’m making some money now, but not enough where I want to spend what I make on food. I know, isn’t that bananas! I’ll spend my money on protein powders, makeup, Hail Merry snacks, and things like that, but food to actually cook with?

I’m not making excuses-just being honest. I don’t want to spend much (if any) of my free time cooking. I really don’t. My free time is for writing, working out, meditating, seeing my family & friends, and making sure my place doesn’t turn into a rat nest. Ha! As I write this my sink is filled with dishes and I have a bulk of laundry sitting in the hamper.

The only solution I can find to this problem is eat more raw food. Raw carrots, broccoli, fruits- things I just need to wash and put in my mouth.

On the plus side of things, because I’m not buying dressing or chips my taste for them has changed a bit. Don’t get me wrong, I still loooove my ranch dressing. But the idea of eating it to the extent I did before is rather repulsive. I think this is a really good thing, for my goal was not to cut these things out of my life entirely, but rather get my consumption of foods containing preservatives under control. I was putting dressing on everything last month, and I mean everything!! Ok, not breakfast foods, but I don’t eat a lot of breakfast foods to start with.

Ok, I need to pluck my eyebrows and do my nails before I hit the sack. Can you believe I’m already in my PJ’s? It’s not even 8:O’Clock!

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March 9, 2012 · 3:01 am

March Challenge: Day 5

I went grocery shopping! Took long enough, right? But before I got into what I purchased, let me give a rundown of my workout today. I did a bunch of toning exercises, including wall squats, seated knee tucks, hanging knee raises and rotary twist with 35 pounds. I also did donkey kicks and crunches, and other things. I walked 2 miles and ran 2, hit the elliptical for 30 minutes, and added some stretching towards the end.

Now, onto the food shopping.

I purchased some more Hail Merry snacks, because they’re raw. I also bought 2 Larabars and a Raw Revolution Bar. In terms of bars, both of these brands are pretty good and clean. They don’t have additives, preservatives and anything too funky to put in your stomach.

I also purchased a box of Sunshine burgers, which are made from brown rice, nuts and shredded carrots. I picked up some seasoned tofu, silken tofu, avocados, broccoli, and a Amy’s scrambled tofu and veggies with shredded potatoes. I had that for dinner-so good! I also just ate a raw tart. I bought some hummus, brown rice and other things, but at least I have some healthy things around the apartment now. Earlier I made myself a protein shake, made with unsweetened vanilla almond milk, 1/2 banana, vegan vanilla protein powder and 2 TBS of muscle milk.

Tell me about your day now. How is the eating and working out going? It all seems so simple, but with the ups and downs of daily life it’s so easy to be detoured. But I’m sticking this out, and I’m glad you’re stick it out with me.

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