Recipe Help?

Recipe Help

Getting tired of the same old, same old, or just ready for some new ideas?

Eating healthy and clean should NOT feel like a chore. It is fun and you can eat DELICIOUS foods.

Yes, you can browse the internet and find some great recipes, but that takes time!! How about an awesome cookbook that will have 101 clean recipes that will be your new go to's? Autumn Calabrese, the celebrity trainer for the 21 Day Fix and 21 Day Fix Extreme has come out with her amazing new cookbook Fixate!

It takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you're not just eating tasty, healthy foods-you're eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use Autumn's system for measuring portions and make sure your nutrition is on track.  

Um hello -- this is what I have been waiting for.  The poor hubs has been stuck with my same 5 -6 favorite recipes of mine and while I am a creature of habit, it might be nice to have some new deliciousness in our bellies! 

Are you paleo? gluten-free? vegan? or vegetarian? 

No problemo!! The cook book will include recipes that will work for you! 

AND on top of it all you will get Autumn's personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves. Everything to help you get started in the kitchen.  

Are you as excited as I am about this yet?!?! I cannot wait to get my HANDS on this baby! 

If you are already a challenger or customer of mine -- you can get this cookbook on July 14th!! 
-->I KNOW I will be on top of it grabbing my book!

It will release for the general public on August 6th! :) 

Cant wait? Need a little sneak peak. Go HERE and get a few recipes to start!

BETTER YET: want it for FREE? I am going to be giving away 2 copies of this glorious cookbook to the those people who are ready to take charge of their health and fitness to join me on a health and fitness journey! I will be doing a drawing for all who purchase a challenge pack from me in July.  If you are interested, fill out the application below! 

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Summer Vacation Tips

Summer Vacation Tips

First before we get into the tips -- let me apologize for being a bit absent as of late.  Along with being a beachbody coach I am a full time teacher.  It is closing in on the end of the school year (5 more days with students to go) and things get a LITTLE crazy at the end of the school year.  So much to do and so little time to do it.  

With that being said -- I am more than ever -- aware that summer is right around the corner.  
I have a family beach trip that I am BEYOND excited and looking forward to this summer.....which got me thinking....
Man how am I going to keep on track with my health and fitness routine while I am at the beach house with my family?! 

I came up with some ideas for myself and thought -- hmm I bet other people are going to be going on summer vacations -- I MUST share my ideas.  
Please feel free to implement these ideas and make them work for you.  Do some, do all, do none -- but if they help in any way, I am happy!! 

Here are some tips that I have come up with: 

• Working out
• Take your DVDs with you! 
• Cant do that? Try Beachbody On Demand!!
• It great on the go, as long as you have WiFi you can stream those workouts! 
• Take a long walk, run, or bike ride around the area -- I love seeing whats around me
• Swim laps in the the pool or "laps" in the ocean! You can still be in the water enjoying your vacation, but also getting a great workout in! 
• Find a local class or studio to go to near your vacation spot -- I am sure there is one somewhere! 
  
• Two scenarios here:
• Family/friends who are really into fitness and supportive of your journey
• Get them involved!! 
• Take this time to have a  member join you on your workout! Share your workout routine with a new loved one or friend. 
• Have them share their workout with you! Try something new with someone who will make it fun.  
• Family/friends not as supportive 
• Don't let them get you down!  You are a work and progress and doing great.  No need to stop for them! 
• Get up early and crush your workout.  If you have to do it while everyone is sleeping to avoid the conflict -- do it.  Your body will thank you for it in so many ways.  
• Do your workout after they go to bed.  
• Find ways to be active during the day.  Go for that walk.  Take the stairs.  Do some lunges, squats, crunches, etc. in your room when no one else is around.  Youtube or google some great short routines to squeeze in.  Any workout is better than no workout at all! 
• If you health and fitness is a priority to you then find time where you can still fit something in. 

• Eating
• Be sure to take/buy your favorite healthy foods and snacks to have with you for your trip! 
• I know not everyone is going to be trying to stay on track with their vacation so try to stick to your healthy foods as much as you can
• I am not saying you can't indulge here and there (its vacation after all) -- but its all about moderation -- 80/20 rule ladies and gents! 
• Still try to fit in your 5 - 6 meals (3 main meals with 2-3 small snacks) each day.  I know this one will be tricky for me -- but we need to fuel our bodies right.  Just do your best!! 
• Continue to watch your portion sizes
• Take the smaller plate if available
• Keep practicing those great portion habits you have learned along your journey
• Visit the local food markets
• Grab some great, fresh, and healthy foods for the week
  
• Eat in -- instead of going out 
• In my family we all take a night and make dinner.  We go out still -- but not EVERY night.  
• This will help you to control what food you are fueling your body with 
• Watch what you drink
• Try to stick to water when you can -- add some flavors into it if needed
• Am I saying not to indulge at all? No - its vacation, have some fun! but don't go nuts!!
• Make a healthy snack/treat
• You can feel like you are cheating but still getting a treat! 
• Make some frozen banana pops
• Here is a list of 7 fun popsicles to make 
• My favorite idea is the lemonade popsicles! 
• Plan your cheat meal into your week 
• Do you know that you are going to be going to to your favorite summer hot spot? Make it your cheat for the week and try to stay on track for the rest of the week 

• General Habits

• WATER WATER WATER
• It's hot and if you are going to be out in the sun you are going to be sweating so drink up.  Water is so important on a day to day basis but important still if you are going to be outside sweating a lot 
• Sun Screen 
• Take care of your skin and those around you!! I know we all know the drill with sunscreen -- but don't forget it or dismiss it!
• We need to take care of our bodies!  
• Sleep 
• Get your sleep on vacation.  The typical adult needs 7 - 9 hours of sleep.  I know I am for this daily -- but don't always get them. 
• I am going to use vacation to get me on TRACK with this! 

I hope these help you to keep on track with your health and fitness journey.  If you have any great tips or ideas, please feel free to share by putting them in the comments below! I always love learning from others!! 

Happy Summer!! 

Parmesan Pita Crisps

Parmesan Pita Crisps

This is great recipe for a snack or even a get together.  Easy to make for one -- or make more batches and share with friends.  

Ingredients

• Whole-wheat pita
• Cooking spray
• 1/8 cup shredded Parmesan cheese
• 1/2 teaspoon freshly ground black pepper

Preparation

1. Preheat oven to 350°
2. Line baking sheet with parchment paper and spray with cooking spray
3. Cut pita in half horizontally
4. Cut each pita half into six wedges 
5. Divide the wedges evenly over baking sheet
6. Lightly coat wedges with cooking spray
7. Sprinkle cheese and pepper evenly over wedges
8. Bake at 350° for 11 minutes or until crisp

Pair it with some delicious homemade hummus or salsa and you are good to go!!

For the 21 Day Fix-ers --> This would count as: 
1 yellow
1/2 blue

Hope you enjoy!! :) Munch on! 

Water Benefits!

Water Benefits

Drinking water is so important.  When I started my fitness journey I gave up all those terrible pops and sugary drinks and MAN did I see a change!! I gave up my pop habit cold turkey and while it was hard a first I honestly believe it was 100% worth it.  I

My body started to crave water! And it felt gooooood.  

I did not realize how terrible all those other drinks really were.  Why are we putting all of this crap into our bodies?! No need to add in extra calories and extra additives. Water has so many great benefits and you can make it work for you.  Its not just about weight loss -- its so much more.  

Why Should You Drink Water?

• Water removes dangerous toxins from our bodies
• Water cushions our body's joints
• Water helps aid in weight loss/regulation
• Water helps to suppress your appetite
• Water will reduce your cravings
• Water aides in digestion
• Water transports oxygen and nutrients to the cells in our body
• Water helps to regulate body temperature
• Water defends against blood clots
• Water will relieve that "bloating"
• Water helps fight headaches
• Water helps keep our skin clear and healthy
• Warm water stimulates the immune system
• Cold water reduces inflammation
• Water helps energize muscles

So ladies and gents --- Drink up!! Who would not want all of these amazing benefits of water!

How Much Water should You Drink?

If you take your weight and divide it by two, that is the number of ounces you should be drinking! 

Coffee and pop do NOT count in that water intake, and these should be kept to a minimum. Caffeine and artificial sweeteners are toxins and do not do ANYTHING for your body. 

In taking artificial sweeteners only makes you crave it more, so kick the habit and get rid of it altogether!

Tips to Drink More Water

1) Add in some flavor for variety 

Be sure to use something natural and not those store bought flavors.  Try adding in watermelon chunks, mint, orange slices, lemons, berries, and the list could go on.  Find something you think that will make you want to drink the water! 

2) There's an app for that! Use your phone to help you. 

Try Waterlogged for iPhone or Water Your Body (for Android and iPhone)

**Not big on apps? Just set a few alerts on your phone throughout the day to remind yourself to hit the water cooler.

3) Keep the water close by

If you’re stuck at your desk all day or on the road traveling for hours, you’re not going to make it a priority to go get water very often. The fix: Always keep a big tumbler of water on your desk or a water bottle in your bag so you have no excuse. And if you work at a desk, leave the cup in plain sight so you’re constantly reminded. On the go, keep your water bottle next to you every time you hop into the car, or buy a package of bottled water to keep in the car. Whenever you're driving about, your water will be within easy reach from your car's cup holder. Think about other places you can stash some water bottles (under your desk, next to the couch, in your purse, and more).

4) Snazzy water bottle
Splurge on the perfect reusable water bottle. Whether it's your favorite color or a unique design, the more you bond with your bottle, the less likely you'll be to lose it. Slap an inspirational sticker or image onto it, or even write on it with a permanent marker. Now you're ready to drink from it throughout the day—don't forget to refill it as soon as it's empty.

--My Favorite Water Bottle: Contigo 

I need ICE COLD water in order to drink it.  And my contigo can 

keep my water very cold.  Not the plastic ones (I find they sweat) but the metal ones.  It keeps ice in my water bottle all day long through at least 2- 3 refills while I am at work.  

-->Marked water bottle you say?

Mark the bottle at one hour interval
Every hour, you should drink about a glass of water (200 ml)
At the time marked on the bottle, your water should be at that level
(e.g by 2 pm the water should be at the 2 pm level)
Finish one whole water bottle -- Refill it! 
The marking serves as a visual reminder encourage you to drink water and allow you to see your progress

5) Sip up/Straw
Gulping all that water can seem daunting. So get a package of straws to slowly sip it instead. You can even pick up a water bottle with built-in straw.  You’ll drink more water with a straw, and you’ll drink faster. Win-win

6) Transitions

Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.

7) Fight those cravings 

When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.

Not a tip -- but good to know.  Might be a little personal BUT what color is your urine? 

If it's colorless or very light, that's a great indication that you're hydrated. If it's dark in color (close to an amber shade), you know you need more water! 

Have I convinced you to drink more water yet?!?! 

DO IT! I seriously drink water ALL the time now.  

Water, water, water! and maybe a little treat ;) (I cant give it all up) now and then.  

Your body will thank you for it, you only have one body so nourish it and help it keep you living longer, better, and healthier! 

21 Day Fix Approved Pickles

21 Day Fix Approved Pickles

I am a serious dill pickle lover!! Sign me up to munch on them anytimeeeee -- honestly! 

But here is the thing.....there is one heck of a lot of salt in them -- and as much as I LOVE salt, I really don't want to be guzzling it down.  

So when I found this healthy alternative over at geniabeme.com, I was thrilled.  

Sign me up for some clean eating, delicious, make my own PICKLES! :) 

Ingredients: 

• 1 whole cucumber 
• water
• white vinegar
• coriander seeds
• dill
• garlic powder 

*Optionals: black pepper, chili peppers, any spices you want! 

Directions: 

1. Cut cucumber into slices
2. Place them in a small container or ziploc baggie 
3. Pour in/measure equal parts water and white vinegar until most of the cucumbers are covered
4. Add in coriander seeds, dill, and garlic powder (no exact measurements here -- I just eyeballed it) 
5. Place in fridge for a couple of hours and -- ENJOY!! 

*Note: I am a fan of pretty sour pickles and if you do the equal parts they are going to be sour! If you would like more or less sour, just adjust the amount of vinegar up and down to your liking :) 

If you love this idea you could always try it with other veggies :) 

Hope you loved this recipe as much as I did.  Feel free to comment below and let me know your thoughts.  

Pizzadilla

Pizzadilla

Who said you have to give up the food you love when you eat clean?! -- NOT ME!!

I LOVE pizza. If I could manage to eat it everyday, I would so be there! Fortunately I have found a way to work pizza into my healthy lifestyle and embrace it with clean eating.

Best part -- well there are a lot of great things about this but -- its quick, easy, and even kid approved!!

Ingredients:

• Whole Wheat Tortilla
• Pizza toppings of your choice
• Great place to get in some veggies
• 1/3 cup Shredded Cheese
• Pizza Sauce

Directions:

1. Cut up toppings you want.
2. Place 1/2 of the cheese on half of the tortilla shell. Place other toppings on that and then put the rest of the cheese on top, fold tortilla in half.
3. Heat skillet with medium heat.  
4. Cook Tortilla on heat until cheese melts and is browned, make sure you flip it after a couple minutes.
5. Remove from heat, cut with pizza cutter. 
6. Dip slices into the pizza sauce! (We like to warm the pizza sauce in the microwave a bit, but that's optional) 
7. Enjoy!!!

This recipe is my go to on the weekends when I am feeling like I am going to give into some pizza cravings but still want to stay on track.  Even the hubby will ask for it on the weekends!! :) 

Crockpot Chicken Tacos

Crockpot Chicken Tacos

Okay, ready for a great busy day meal?!?! Stay tuned for this! 

I seriously LOVE using my crockpot to cook anythingggg.  If I know I am going to have a busy day, this recipe is my go to.  Crockpot meals are honestly something I love -- just so nice to come home and not have to think about making dinner, right?  This one is a house favorite and so easy.

There are so many options for this yummy recipe that I tried in my first challenge group.  

These are great served as a regular taco on either a soft whole wheat tortilla shell or even on a hard shell taco. They are great made into a quesadilla and it tastes wonderful served over a bed of lettuce! You can have some leftovers for lunch the next day.  Put it on a salad, sandwich, or use it as a dip with some chips!  Whatever way you decide to make it, you won't be disappointed!

Here it goes: 

Ingredients:

• 1 lb. chicken breasts (I use boneless, skinless)
• 1 can of organic black beans
• 1 container of fresh salsa
• 1 packet taco seasoning
• 1/3 cup water (only use water if chicken is thawed)
• 1/3 brick of cream cheese

Directions: 

1. Put all ingredients except cream cheese in the crockpot 
2. Cook on low for 5 - 6 hours or high for 3- 4 hours 
3. You can use frozen or fresh chicken breasts. But remember, if you are using frozen, omit the water :) It makes it really runny if you use the water with the frozen chicken.
4. *Shred the chicken before serving 
5. 20 minutes before serving stir in the cream cheese until melted
6.  Top with greek yogurt in place of sour cream, cheese, lettuce, or your favorite Mexican toppings
7. ENJOY with tortilla shells or over tortilla chips

*I shred my chicken quickly and easily using two forks --- pulling the chicken apart. 

--> Picture coming soon <-- 
~we gobbled this up so quickly I forgot to snap a picture~

Hope you love this recipe as much as we do at my house! 
Let me know your thoughts! :) 

Seasoning Mixes

Seasoning Mixes

Are you looking for something to add a little little extra flavor to your dishes? Need a little change up?  I LOVE these mixes.  

--> You can use them as a rub for roasting or grilling chicken, meat or fish, or use them to spice up ground chicken, turkey, or beef. You can also use these mixes to flavor rice, lentils, beans, quinoa, and vegetables!

**These mixes are all-you-can-eat for the 21 Day fix! --- SCORE! 

All-Purpose Seasoning

4 tsp. onion powder
2 tsp. garlic powder
2 tsp. mustard powder
1/4 tsp. dried thyme
1/4 tsp. ground black pepper
1 tsp. sea salt

Smoky Southwestern Seasoning

1 Tbsp. chili powder
2 tsp. ground cumin
1 tsp. coriander
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. dried oregano
1/2 tsp smoked paprika
1 tsp. sea salt

--> This one is my favorite <--

**I also add: 

1/2 tsp. red pepper flakes

1/2 tsp. ground cayenne

I put this on chicken like its my job!!! Its my favorite way to cook chicken and then take it in my lunch with me for the next day.  I love it oven baked or grilled, and now that the weather is starting to get warm grilled will be on the menu more often.  I love the flavor or this spice and seriously panic when I  get low.  Every time I make it, I make it in a double batch because I am that obsessed and go through one batch wayyyy to fast!! 

Mediterranean Seasoning

4 Tbsp. dried parsley, crushed
4 tsp. dried onion flakes
2 tsp. dried basil, crushed
1 tsp. ground oregano
1 tsp. ground thyme
1 tsp. garlic powder
1 tsp. sea salt
1/4 tsp. ground black pepper 

Mix these babies up and enjoy! Let me know your thoughts and your favorite. 


All recipes on this page are from the 21 Day Fix Eating Plan Book by Beachbody.

Flourless Brownie Muffins

Flourless Brownie Muffins

I LOVE this recipe.  It was one of the first recipes I branched out to when I decided to embrace clean eating.  I was worried I would not be able to still enjoy my sweets and treats---BOY was I wrong.  Thank goodness for Beachbody having some delicious recipes for me to try! 

I looked at the ingredients and must admit, when I saw garbanzo beans I was thinking---Oh goodness, how will this taste delicious at all?!?  But once I made them I wanted to gobble them all down.  I had to control all my urges and tell myself that even though they are very healthy --- it is still all things in moderation and I shouldn't gobble up the whole pan myself without sharing with my hubs! 

*Bonus* It's 21 day fix (my favorite program) approved!

Check it out, try it, and let me know yours thoughts!! 

Prep Time: 20 min.
Cooking Time: 12 min.
Yield:12 servings, 1 cupcake each

Ingredients:

• 1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
• 3 large eggs
• ½ cup pure maple syrup
• 1/3 cup unsweetened cocoa powder
• 1 tsp. baking soda
• 3 Tbsp. coconut oil, melted
• 1 tsp. pure vanilla extract
• 1/3 cup dark chocolate chips

Preparation:

1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

21 Day Fix Containers: 

1 Yellow

1/2 Blue/Orange

Clean Granola Bars

Clean Granola Bars

I have been getting the munchies recently, but instead of grabbing for something not so healthy....I set out to make something delicious and clean to snack on.  

A friend had shared a granola recipe with me over the summer, and I knew this was the time to bust it out! 

I originally found this recipe over at thankyourbody.com and then modified it a bit to my liking. 

And let me tell you.....I will be making it time and time again.  So yummy and EASY! 

Here it is-->

Ingredients:

• 3 cups of organic oatmeal (i used rolled oats)  
• 1/2 cup organic peanut butter (or a substitute, like almond butter or sunflower seed butter)
• 1/2 cup raw honey 
• 1 cup seeds, nuts, or a combination (try pecans, almonds, pumpkin seeds, flax seeds, sunflower seeds, hemp hearts)
• 1 cup organic, unsweetened and sulfur-free dried fruit (apricots, raisins, cranberries, pumpkin, strawberries, kiwi, dates, figs etc.)

Directions:

1. Pour the oats into a large mixing bowl.

2. Add the fruit, nuts, seeds etc.

3. In a separate bowl, combine the peanut butter (or substitute) and honey. Mix well, until combined and creamy.

4. Drizzle the peanut butter mixture over the oat mixture, and stir until combined.

5. Line a baking sheet with parchment paper, letting the edges of the paper extend beyond the sides of the pan.

--> okay, so we had no parchment paper when I made this, so I went with aluminum foil with a tiny bit of cooking spray (as seen in the picture)

6. Dump the granola mixture onto the parchment lined pan, and press the granola firmly down, in about a 1/2 inch thick layer. Smooth the top.

7. Chill the bars for 1/2 hour in the fridge.

8. Bake bars for 1/2 hour at 200 degrees (this step is optional, but will help your granola bars hold together and be less sticky. You can also cut them and put them in a food dehydrator over night, or just keep them chilled and eat them raw.)

9. Allow the bars to cool in the pan for 10 minutes, then lift them out using the edges of the parchment paper. Place on a cutting board and cut into bar shapes.

10. Reuse the parchment paper to wrap the finished bars. To keep them fresh, store in an airtight container if you won’t be using them soon.


Some good flavor combinations/suggestions:

Apricot-ginger: 1/2 cup dried apricots, 1/2 cup raisins, 1 tablespoon candied ginger, 1 teaspoon lime zest, 1 cup mixed seeds.

Traditional: 1/2 cup raisins, 1/2 cup golden raisins, 1/2 cup dried cranberries, 1/4 cup sunflower seeds, 1/4 cup almonds.

Tropical: 1/2 cup grated coconut, 1/4 cup dried pineapple, 1/4 cup dried mango, 1/2 cup sunflower seeds, 1/2 cup crushed macadamia nuts, 1/4 cup ground flax seed

Apple-Pie: 1/2 cup chopped dried apple, 1/2 cup raisins, 1/2 cup chopped pecans, 1/4 cup flax seed, 1/4 cup sunflower seeds, 1 teaspoon ground cinnamon.

Dessert bar: 1/2 cup dark chocolate chips, 1/2 cup grated coconut, 1/2 cup peanuts, 1/4 cup sunflower seeds, 1/4 cup flax seed.

**I must admit, when I make this recipe I leave out the dried fruit.  I am a consistency person when it comes to food and I just do not like the consistency of dried fruit.**

However, with just oats, nuts, and seeds this is still so DELICIOUS.  

I hope you enjoy it as much as we do in my house! 

Clean Eating 101

Clean Eating 101

 Clean eating seems to be popping up everywhere these days.  But….what exactly is it?

The concept of clean eating is not new at all, it is has been around for quite a while.  Simply put, eating clean is eating foods in their most pure and natural forms.  Foods that are minimally process or refined. 

Clean eating is NOT a diet or a fad.  I prefer to think of it as proper nutrition.  It is fueling your body correctly and eating a proper diet,  not being on a diet. 

The thing is, you can work out and work out but if you are not eating the right foods, your results are not going to be coming your way.  Results are going to come from the time and energy you put into your workouts AND the same time and enegry you put into your nutrition. 

How to Eat Clean

• Drink at least two liters of water every day (8 cups) - If this is hard, try to get at least half of your body weight in ounces per day. Water is VITAL!
• Limit your alcohol consumption to one glass of red wine
• Eat every 2-3 hours, so about 5-6 small meals per day (3 meals and 2-3 small snacks)
• Include a lean protein, lots of fresh vegetables and fruit, and a complex carbohydrate with each meal -- this keeps your body energized and burning calories efficiently, all day long!
• NEVER miss a meal...especially breakfast!
• Carry a cooler with clean-eating foods to get you through the day. àIf you already have those snacks with you, no reason to go elsewhere
• Get label savvy - clean foods contain 1-2 ingredients. Any products with labels of ingredients you can't pronounce are a no no!
• Avoid processed and refined foods (white flour, sugar, bread, pasta) Instead enjoy complex carbs such as whole grains.
• Steer clear of anything high in saturated and trans fats, anything fried, and anything high in sugar.
• Avoid calorie dense food that has no nutritional value
• Depend on fresh veggies and fruit for fiber, vitamins, and enzymes.
• Consume healthy fats, try to have one per day.
• Learn about portion size, and stick to it!
• Shop on the perimeter of the grocery store, that's where the cleanest foods usually are!
• Slow down. Enjoy your meal. No one will take it from you!
• Make it a family affair -- get your kids/spouse involved!

Portions

Portion control (and sticking to it) will be the thing that sets yourself up for success.

Proteins: Always have a protein with each meal. Serving size is about the size of the palm of your hand.

Carbohydrates: Have between 2-4 servings of complex carbohydrates from grains, bread, and starches per day. Serving size is about the size of 1 cupped hand.

Fruits/Vegetables: One serving with each meal, so about 6 servings per day. Serving size is about the size of 2 cupped hands.

Fats: Your diet should be about 20-30% of fats from your daily intake. Serving size is about the size of a golf ball.

We dont always have measuring cups with us when we are eating so be sure to use this diagram to help you remember healthy portion sizes!

Water

Your water consumption will contribute immensely to your weight loss. It will help to suppress your appetite, help your digestion, relieve the "bloating" feeling, flush toxins from your body, and will help with cravings.

If you take your weight and divide it by two, that is the number  of ounces you should be drinking! Coffee and pop do NOT count in that water intake, and these should be kept to a minimum. Caffeine and artificial sweeteners are toxins and do not do ANYTHING for your body. Intaking artificial sweeteners only makes you crave it more, so kick the habit and get rid of it altogether! 

What should you buy?

Here is a great sample grocery list for beginners.  Use this as a guide to help you as you become more comfortable with eating clean. 

Why Eat Clean?

• Feel GOOD about yourself
• Reduce your risk of heart disease and diabetes, as well as MANY other diseases
• Have more energy
• Live a longer life for your family, your children, your spouse, for YOU

You are what you eat. Plain and simple. If you eat poorly, you will feel poorly and look poorly. If you eat healthy, you will feel healthy and look GOOD.