MY EAT CLEAN Grocery List

I’ve been on a MISSION for the past few years to really LEARN how to EAT CLEAN and get my Nutrition under control.  Its a learning process, but for me its about FEELING MY BEST!! Struggling w/ IBS for 20 years I have done a lot of research on what we are putting in our bodies, what’s healthy, what’s not healthy and why!  I’ve lost 17lbs but still on the journey to lose the next 5lbs…here’s a peak into my grocery list for the week!

I surround all of my meals around a LEAN PROTEIN source and then compliment with a complex CARB.  Right now I’m doing a 60 day Challenge Group so I am removing the carbs 1-2 meals a day for a short period of time.  I drink 2 shakes a day, supplement and drink tons of water!! Plus for the most part–I am Dairy & Wheat Free too!!  I don’t like to cook, that’s for sure!!! So for me I want to keep it SIMPLE!!

MESSAGE ME if you are interested in Joining My Next Challenge Group which is starting SOON…and be CONNECTED w/ the TOOLS to put it ALL Together!! Workout + Clean Eating + 1 Shake a day + Accountability = RESULTS!!

GROCERY LIST:
PROTEIN-

  • Egg Whites
  • Lean Ground Turkey
  • Starfish White Tuna in the pouch
  • Applegate Turkey (organic)
  • Salmon
  • Tilapia
  • Chicken
  • Protein Shakes
  • Cottage Cheese (good for most people, but I’m on a dairy free diet)

Carbs-

  • Oatmeal
  • Eziekal Bread/Muffins/Wraps (this is the best however I still have to limit because w/ IBS we shouldn’t eat WHOLE WHEAT)
  • Sweet Potatoes
  • Brown Rice (Uncle Ben’s in pouch)
  • Quinoa
  • Fruit

Other-

  • Rice Milk (for Protein/Shakeology Shakes)
  • Salsa for flavoring of Tuna, Egg Whites
  • Veggies – lots of them!! Broccolli, Green Beans, Spinach etc.
  • Salad
  • Water- individual bottles, gallons and large bottles for workouts

Supplements-

  • Shakeology – Chocolate & Greenberry for variety
  • Protein Shake – I drink 2 shakes a day!!!! (one of each)
  • Multivitamin Activit (if you are working out HARD you still need a multivitamin w/ Shakeology)
  • Biotin
  • Apple Cider Vinegar (aids in fat burning & digestion)
  • Fennel Tea and Peppermint Oil – for IBS and digestion
  • Flax Seed Oil
  • Calcium/Magnesium (I’m on a dairy free diet so I still need to get the calcium in that I’m missing from milk, yogurt etc)

Seasonings to make your food taste good without the fat – garlic, olive oil spray, pepper etc.

I am a FREE Coach – Please connect with me if you need help w/ your Fitness or Nutrtion.  You can view more info on Shakeology, Activit Vitamins and Cal/Magnesium Supplements HERE

YOU CAN DO ANYTHING when you SURROUND yourself with LIKE MINDED PEOPLE!!!!!! Good Luck!

 

 

How To Avoid Gaining Weight at a Party

#1 Question I get asked all the time is…how to eat and enjoy yourself during the holidays or any party without gaining weight? The first thing to know is that you have to PLAN AHEAD…if you know you are going to a special event/party/holiday party etc. you MUST Plan in Advance….

1. Workout that morning! Working out the same day will help you gain energy for the rest of the day as well as boost your metabolism and control your appetite.  Making time for your workout will set your whole day up for success!!  Traditionally if you skip your workout, you feel tired and lethargic all day….which in turn can also cause you to make unwise eating decisions come party time

2. Eat Balanced Meals every 3 hours up till the Event: In theory, you may think that you do this but usually your eating/workout schedule can be thrown off around the holidays or special events.  Make the TIME to eat a balance of protein to carb ratio in small portions every 3 hours up until the event – I know some people think “I’m not going to eat until the event because I want to SAVE my calories” but actually that is the WORST IDEA because what happens is by the time you make it the event – you are STARVING!!! You probably have a headache from hunger and your appetite and cravings are so out of control you start to eat everything in sight!!!  Your metabolism is off, your blood sugars are off, energy is low and you try to feel better by eating something you probably wouldn’t have had you “prepared” ahead of time.

3. Have 1 Meal Replacement Shake the day of: Meal Replacement Shakes help in so many ways – they curb your sweet tooth!! And most likely the party you are going to has cake, ice cream and more…so I’m not saying you can’t have a piece of cake, but I am saying that if I have a chocolate/banana/peanut butter Shakeology before I go the party – I am much more likely to say No Thanks OR have ONE small piece.  Meal Replacement Shakes control your appetite and fill your stomach up as well.

4. Bring a Healthy Dish: If you know your family and/or friends are not going to have too much for you to select from for healthy choices…then bring your own dish!!!  That way you are guaranteed to be off to a Great Start!!

5. Choose Healthy Options: Ok so I know there is everything and anything at parties!!  Now if this is NOT your Cheat Day – here is what I suggest: Start w/ the Veggie Tray and Fruit Tray for appetizers, they are usually at EVERY PARTY!! Grab a bottle of water to stay hydrated.  Main Dish – Fill your plate with lean proteins like fish, turkey, chicken or lean red meat if you choose AND Veggies / Salad!!  FILL your plate w/these and leave a small amount of room for all the “other stuff”….so if you are going to have the pasta salad, potato salad, cheesy casseroles etc its a SMALL amount that you can barely fit a spoon full on your plate.  Oh and ONE plate, no seconds 🙂

6. ONE Cheat Day – If this is your cheat day….definitely TREAT yourself!!! but know that you get ONE cheat day and this is it…so whether that is cake and ice cream, alcohol or cheeseburgers?? It’s up to you…I guarantee if you start to “EAT CLEAN” 6 days a week and have ONE CHEAT DAY A WEEK, once you eat the JUNK it doesn’t event taste good anymore because your body starts to reject it….at least that has been my experience especially when I started Shakeology.

So remember, its ok to Treat yourself and NOT feel guilty….but in moderation

Life is full of Parties, Birthdays, Weddings & Holidays – you want to enjoy yourself and you should….but remember that doesn’t always have to be with “food”

And if you do cheat yourself silly, and we all have :)) You can always go on the 3 day Shakeology Cleanse on Monday and lose the pounds!

**If you would like help with your Fitness Program, Nutrition, Weight Loss etc. Please CONTACT ME below or in the INBOX on the Right and I will Coach you to Success**

Cheers!!

Sample of my Daily Eating: Week 3

This is my 3rd week of the P90X/Insanity Hybrid Workout and WOW is it kicking my booty!!!  The first week I was sooo bloated from the diet changes….The second week I was sooo sore from the workouts….The third week I’m starting to feel my metabolism change because I feel hungry, which can be a bit difficult but I know its because my body is starting to burn it up!!  I haven’t lost any weight yet, but I see lots of definition in my upper body, my hips are slimming down and I’m starting to get into the routine of this…

Here is a sample of my Daily Eating Plan:

I’m following a Portion Style Eating Program which is 6 small meals a day, every 3-4 hours.  **You can either count calories or portions, I’ve done both and find this to be much easier FOR ME….similar to the Body for Life Eating Program.  Each “meal” consists of 1 serving of protein, carb, veggies and 2 cups of water!!  I am COOKING!!!  I never cook, I hate it!!  But I know I have to in order to fuel my body properly and to feel truly “satisfied”.  I plan my week in advance every Sunday by picking out my meals/recipies, going to the grocery store and writing everything down for the week to take out the guesswork.  Might sound like a lot of work, but honestly it does save time and money in the long run…

9:00am Workout – 2 cups water

11:00 Egg White Omelet w/ Tomatoes & 2/3 cup. hashbrowns – 2 cups water & Activit Vitamins

1:00pm Tropical Tuna Sandwich (Tuna, crushed pineapple, light miracle whip) 2 slices bread grilled – 2 cups water

4:00pm Chocolate Shakeology w/ Fiber Boost – 2 cups water

7:00pm Salmon – Sweet Potato (small) – Broccoli – 2 cups water!!

9:00pm 1/2 protein bar (or cottage cheese/fruit) – 2 cups water

11:00pm Banana Protein Pudding (1 scoop vanilla protein, 8 oz soy milk, 2 TBL Banana Pudding Mix, 1/2 sliced banana as topping) – 2 cups WATER!!

***So these aren’t the exact times of the day but at least every 3-4 hours I eat!! Lots of WATER and nothing else!  Lots of PROTEIN and 2 Shakes a day!!!

P90X / Insanity Hybrid…It begins

I am Super EXCITED to be going on a Caribbean Cruise in March 2011 through Beachbody…and this is definitely all the MOTIVATION I need to take my Fitness Program to the next level!!  Last January 2010 I did P90X along with taking Shakeology regularly and lost 11lbs initially in the 90 days!  I felt GREAT but was ready to change my program up, cause I’m going to be HONEST….P90X is rough!!

So here I am ONE YEAR later, I have kept off the weight…now I’m looking to take off the LAST 7 lbs and ultimately increase my lean muscle & Get RIPPED!!  So I am going to be doing a HYBRID of P90X & Insanity!!

I know from the experience from the first time….anytime I change my diet and start to eat clean, my IBS freaks out causing bloating!!  Ugh!  It will take 1-2 weeks to get it all back in balance…here is a clip of my workout of P90X on Day 2

[youtube=http://www.youtube.com/watch?v=jtU2m6ZbqvY]

To hold myself ACCOUNTABLE I am going to blog my journey along the way, including my pics, videos, weight measurements, food log and more!  I know I have a GREAT Workout Program that WORKS!!! Now its just a matter of staying organized, making time & just DOING IT!!

Day 1: 1/ 10/11

Starting Weight – 139

Goal Weight – 7 lbs / 1 jean size

Measurements:


So here I go!!  When you take the GUESSWORK out of the equation, I’m telling you —It is a whole lot EASIER!!!  And that’s EXACTLY what P90x & Insanity do for me, I don’t have to THINK about or ask myself:

  • Is this going to work?
  • Will I see results?
  • What workout should I do today?
  • What should I eat?

The Program includes EVERTHING: A Workout Schedule, A Nutrition Guide & a FREE Coach for Motivation & Support….ME!

Let me know if you would like to join me on the journey or are just looking for additional support by commenting below.  Let’s Do This!

Countdown to New Years – Your Fitness Results START HERE!

Countdown to a Fitter, Healthier, Happier You Starts Now!! Do you wait till January 1st each year to set New Years Health & Fitness Resolutions (Goals)?  This time let’s Start Earlier AND Finish at the Finish Line!!  I want to help YOU Get There!!

30 Day Challenge – Starts Jan. 1st – Jan. 31st

[youtube=http://www.youtube.com/watch?v=om5QoqMHz90]

What is your Missing Link? I believe the main reason most people do not achieve the Fitness or Weight Loss Goals they are striving for is because they are MISSING one of these 3 components….take a look and evaluate yourself in each category…

1. Is your Fitness Program Working for You?

Do you look forward to your workout?  Are you consistently getting New Results Every 30 days?

  • It should be FUN!!!  If it’s not most likely you will lose interest
  • It should be COMPOUND – Incorporates Cardio, Strength & Flexibility
  • Scheduled Workouts: You need a Plan!!  One of the biggest mistakes people make is that they just pick a piece of cardio equipment and start moving….well that is good, but it will only get you so far

2.  Nutrition/Supplements

Are you working out and feeling great but the scale is still NOT MOVING?  Do you feel you lack the ENERGY required to do your workouts each day?  Are you addicted to coffee or diet pop?  If so, that is a red flag to better your nutrition….here are some basic tips:

  • Nutrition Plan that matches your Workout Program: You need a Plan!!  And one that matches the intensity of your workout program
  • Schedule & Plan Ahead:  Just like your Fitness program, you need a nutrition plan that is EASY and takes out all of the guess work for you.  All you have to do is PLAN AHEAD and go to the grocery store
  • Supplements!!  Depending on your fitness goals, supplements are a great way to get the nutrition to your body that you normally wouldn’t eat all in one day including vitamins, proteins shakes & more

3.  Accountability/Support

Are you just starting a workout program?  Do you need motivation or direction?  Do you like the idea of having an Accountability Coach?

  • Everyone needs support!!  Whether you workout at home or the gym, having a go to person to ask questions is key!
  • Positive Energy!!  Surround yourself w/ positive/motivated people…and you will get a lot farther…faster!!

What is your Missing Link? Fitness, Nutrition or Accountability?  FOCUSING on your weakest link might be the KEY to your SUCCESS!!

LET’S GET STARTED: Join Me for my 30 Day Challenge:

1.  Subscribe to my Blog

2.  COMMENT below that you are “IN” and WHAT you’re Missing Link is

I will email you to get started!

**SIGN UP by DEC 31st and I will send you 3 FREE Shakeology Samples!!