What is Clean Eating?

What is Clean Eating?

What does clean eating really mean??

The phrase “clean eating” has been rising in popularity these days. It’s such a vague phrase, so what does it really mean?

Let's talk first about what it is NOT......It is not a defined diet– there are many ways to interpret “clean eating”. Clean eating is not  necessarily a diet for weight loss, although it can have those effects.  Clean eating is not about your food being dirty. It’s about avoiding the processed foods with a million ingredients. 

Here’s my short and sweet definition:

Clean eating: eating the healthiest options in the food groups, like fresh vegetables, fruit, dairy, whole grains and lean proteins, and avoiding processed junk food and fast food.

So basically, clean eating is healthy, fresh, well-rounded meals. This is definitely a trend I can get behind! You don’t have to be a vegetarian to eat clean, and you don’t have to cook fancy meals or go on a cleanse.  The easiest way to eat clean is to shop the perimeter of your grocery store.

Below are some tips for shopping each section.

Fresh Fruit & Veggies:

Anything in this section is basically a free-for-all. Load up on anything and everything that you like. Kale, spinach, sweet potatoes, oranges and berries are delicious, nutrition-packed options.

Deli:

Here’s where label reading will come into play. Look for meats that are nitrate-free, and lower in sodium.  Buy straight from the deli rather than purchasing the pre-packaged deli meats.  Try to buy cheeses with less than 150mg of sodium per serving.

Meat/Poultry/Seafood:

Aim for grass-fed and pasture raised meats. Those without these labels were probably raised in filthy environments. It’s more expensive, but cutting down on your meat consumption can help the environment and your waistline. 

Dairy/Eggs:

Choose cage-free eggs and low-fat dairy products like milk, low-sodium cottage cheese, and light sour cream.  *I like Egglands Best for eggs.

Frozen Fruit & Veggies: Make sure you’re choosing those without added sodium or sauces. 

Fresh Breads:

 Check the labels and try to find those with less than 150mg of sodium per serving. Look for whole grain bread.

Center Aisles:

Go in for the toilet paper and then GET OUT! Just kidding… you can stay in the middle for a little longer, for items such as low-sodium canned beans, canned tomatoes, plain pasta and rice, nuts and seeds, nut butters, high fiber/protein cereal, and of course any cleaning or household products you may need.  

So how can you start eating clean?

First, reading labels is KEY!! Check out the ingredient lists for everything with a label. Look at sodium, sugar, and how many ingredients the product has. Does it have a long list of ingredients with unrecognizable names?

If foods have more than FIVE items on their ingredient list, they’re probably not clean

.

Second, PLAN! I cannot stress how important meal planning is to a healthy diet. It will make such a huge difference. If you don’t know what you’re eating for dinner, and it’s already 4:00pm, what are you more likely to do? Scramble together a meal at home, or just pick up food on the way home? 

Do you eat clean? What are some of your favorite clean eating recipes?

Please feel free to leave comments and let’s help each other!

Most of all,

please remember the 80/20 Rule!!

 What is the 80/20 Rule you ask??  The 80/20 principle is no diet — it's a lifestyle change that can lead to sustainable weight loss. Folks who have suffered on rigid, limiting diets in the past find that this new rule teaches them about balance and moderation, a concept that does not exist with fad diets.  The breakdown is simple: 80 percent of the time you focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. Don't be concerned about the math, but it's simple: if you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those meals could be up for grabs as a cheat meal.  The point is build a lifestyle change that you can stick to and live with for the long haul!!  

Because think about it.... You can't be 100% ALL of the time, but you can be 80% ALL of the time!! Right??

Would you like to learn more about Shakeology?? (Shakeology is the healthiest meal of the day and is the ultimate in CLEAN EATING!!)

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Do you want to join my next FREE clean eating fitness group?  Just fill out the below form:

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Ten Tips for Eating Out

Ten Tips For Eating Out

The decision is yours!!

1.

Plan ahead!

Check out the menu ahead of time to plan your healthy choice. Chain restaurants often have nutrition information on their websites, which can further guide your decision. This is a

critical

step!!

2.

Make your own rules!

Choose your dining-out rules and then STICK TO THEM!! Some common rules include: deciding to review only certain sections of a menu, choosing only non-fried foods, refusing the bread basket, leaving 1/3 of your food on your plate or eating dessert only when shared by the family. Be creative with this and make rules that you can live with!

3.

Review the menu!

Look for menu items that are steamed, broiled, grilled, stir-fried (with broth or water), roasted or poached while avoiding foods that are described as buttery or buttered; crispy, sautéed, fried or pan-fried; and creamed, scalloped or au gratin.

4.

Order it “dry”

Request foods prepared “dry” or without oil/butter. A food may be prepared in a healthful manner and yet have plenty of “hidden” fats added which rack up the calories. Broth, lemon, wine, herbs, spices and salsa can provide plenty of flavor without concentrated fat calories and can be ordered on the side or requested.

5.

Make substitutions and skip the bread basket!

Substitute a vegetable, side salad or fruit cup for a potato, pasta or rice. This one substitution can save you a couple of hundred calories!!  

6.

Be careful at the salad bar!

Although salad bars sound healthy....steer clear of cheeses, creamy potato/macaroni salads, bacon bits, croutons and sweetened dried fruits while choosing a plethora of vegetables with some lean protein such as chicken, egg or beans, which will also help fill you up!

7.

Watch the dressing!

Opt for fat-free or “light” salad dressings. For extra wellness points, ditch the dressing altogether and use balsamic vinegar or fresh lemon juice on your salad...Or ask for oil/vinegar.

8.

Take it with you!

When your food arrives at the table...immediately ask for a to-go container. Pack up a portion of your meal, close the lid and enjoy the rest of your meal another day. Better yet, request that half your meal be packaged in the kitchen prior to it being served.

9.

Savor it!

Eat slowly and mindfully, savoring each bite and stopping when satisfied. Your feeling of fullness will increase over the next half hour after eating. Have a healthy snack planned in a couple of hours so you do not feel the need to overeat in order to carry you to the next meal.

10.

Avoid sugary soda and sweet tea!

You really do not want to drink your calories... you want to EAT your calories, so don't waste them on sugary drinks!! Choose sugar-free beverages such as water with lemon or a cup of coffee. Soda calories add up quickly, especially when refilled automatically.

Would you like to join my next FREE healthy eating fitness challenge? Just fill out the below form and let's get started!!

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Detox Water Bar - Health Benefits and Recipes

Detox Water Bar - Health Benefits and Recipes

Are you trying to lose weight, improve your digestive health, fight inflammation and boost your immune system? Drinking a tall glass of detox water (or two to three) a day can help you do just that!

Do you get tired of drinking plain old water all of the time and you need a way to change things up??  Why not give yourself some extra flavor and add amazing health benefits all at the same time?! Sounds too good to be true, huh??

Regular H2O can easily be transformed into delicious detox water by adding fruits, vegetables and herbs. As the ingredients soak, powerful nutrients will release into the water. While all detox water recipes aim to flush harmful toxins from the body, certain ingredients add additional benefits.

Here is a breakdown of health benefits of common ingredients used to make detox water:

Lemon & Lime

• Flushes toxins
• Aids digestion
• Boosts the immune system
• Rejuvenates skin

Cucumber

• Flushes toxins
• Fights inflammation
• Aids digestion

Orange

• Flushes toxins
• Boosts the immune system

Grapefruit

• Flushes toxins
• Aids weight loss
• Improves digestion
• High in antioxidants 
• Helps lower cholesterol

Raspberries, Blueberries & Strawberries

• Flushes toxins
• Fights inflammation
• Rich in antioxidants
• Boosts immune system
• Fights cancer

Watermelon

• Flushes toxins
• Fights inflammation
• Improves blood flow
• Boosts immune system

Apple

• Flushes toxins
• Aids weight loss
• Fights cancer
• Boosts immune system

Cinnamon

• Revs the metabolism
• Aids digestion
• Improves brain function

Mint

• Aids digestion
• Eases stomachaches 
• Fights depression

Basil

• Flushes toxins
• Fights inflammation
• Contains antioxidants 
• Antibacterial properties
• Fights depression 
• Fights cancer

Now that you know the benefits, it’s time to start making these delicious detox water recipes!

* When making detox water it’s important to

let it sit in the refrigerator for at least two hours before drinking

. This will allow the nutrients to seep into the water. 

* When making detox water, many people recommend not eating the fruit afterwards. While eating the fruit certainly won’t harm you, it may not have the same flavor or pack the same nutritional punch as it did before.

Detox Water Recipes:

All Fruit Detox Water

Apple Cinnamon Detox Water

Grapefruit Detox Water

Green Tea Detox Water with Mint

Kiwi Blueberry Detox Water

Lemon Lime Cucumber Detox Water

Strawberry Kiwi Detox Water

Orange Blueberry Detox Water

Raspberry Lemon Detox Water

Strawberry Lemon Basil Detox Water

Watermelon Detox Water

Enjoy these fantastic recipes! You should be drinking half of your weight in water EVERY day!  With these delicious recipes, that should not be so difficult!

Do you want to join my next FREE fun fitness and clean eating group? Just fill out the below form:

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What is Shakeology??

Shakeology has been a life saving fitness and wellness tool for me in this journey to lose weight.  I have a 4yo daughter and about six months after having her, I tore my ACL which completely halted my weight loss efforts.  By the time that I had completed a year of rehab for my knee and was told that I could finally go back to exercising, I had packed on about 30 extra pounds!  I decided to begin my transformation for the second time around with Insanity.  Believe it or not, but I actually did the entire first month of the program without drinking Shakeology because I thought that I didn't need it!  I really thought I could manage my eating habits and exercise and still reach my goals. Half-way through the program, I decided to give Shakeology a try... finally!  I had reached a plateau and thought that Shakeology might help.  After researching and reading all the information on the Shakeology site, I chose the chocolate.  I needed that quick fix of chocolate everyday to curb my cravings.  I was so surprised to learn how much more energy I had to complete the program with Shakeology on board... what a difference in my performance!  I received my shakeology order and the first shake that I blended was ice, 1 cup water, 1/2 banana, and 1 tbsp peanut butter.... Yum! Tasted like a Reece's peanut butter cup!   I got better at mixing the shakes as the days went on and now they taste amazing.  In my shipment was a calendar of 30 ways to mix Shakeology.  I love trying new recipes and I wake up every morning looking forward to another shake. Shakeology helped me to break out of that platueau, lose that 30 pounds, and now maintain my weight. I can not imagine starting each day without it!!

Here is my testimony about Shakeology... why I drink it every day and what it has done for me!!

Here is a little background on Shakeology to help you make a better informed decision.

This is a great video on the benefits of Shakeology: The Breakthrough

Plus, see what doctors are saying:  See Why 100 Doctors Recommend Shakeology

Shakeology is more nutritious than a salad and tastes like a dessert!

What is Shakeology?

Shakeology is a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula.  Whether you use it as a meal replacement or for weight loss or simply to ensure your body gets all the nutrients it needs for optimal health, Shakeology takes the guesswork out of nutrition.

What's in it?

Shakeology contains over 70 ultra high-quality ingredients conveniently located in one glass, to deliver nearly all the nutrients you need to maintain a healthy diet.  It's good for you, and good for everyone, because everyone's diet is deficient in some of the key nutrient groups packed into just one Shakeology serving.

Protein from whey, which is highly absorbable, gives you 8 essential amino acids that help you build muscle, lose weight, support brain function, and keep your skin and bones healthy.

Vitamins and minerals support optimum health.

Antioxidants boost the immune system and help reduce free radical damage that can lead to heart disease, heart attacks, blood pressure, and stroke.

Phytonutrients support immune function and have anti-inflammatory properties. 

Prebiotics support digestive and immune health.

Digestive enzymes help in the digestion of foods and increase the absorption rate of those foods for optimum health.

What can Shakeology do for you?

It is an effective way to help you lose weight, increase your energy and be the healthiest you can possibly be.  Shakeology can help you reduce cravings and promote healthy digestion and regularity. Shakeology recommends that you replace one meal per day with a shake along with regular exercise and a balanced diet, participants who did this experienced remarkable health improvements.  It can reduce your total cholesterol, reduce LDL cholesterol, reduce cardiovascular risk, and reduce oxidative damage caused by free radicals.  I personally have lowered my LDL cholesterol by 15 points after drinking Shakeology for about  6  months!!  15 points is more than what mostmedications can do and without all the side effects!!

Why Shakeology?

I love Shakeology because I am a busy, working mom and it is a quick and convenient way to get complete nutrition.  It supplies me with the energy I need to help keep up with the kids, my career, and my hectic lifestyle.  It is also easier to make and tastier than a salad, and it is an excellent way to eat healthy when eating a full meal is not possible.  If you don't like eating fruits and vegetables then this is a great way to get all the benefits of eating a full bowl of fruits and vegetables without having to actually eat them.  If you have high cholesterol then this will help you lower total and LDL as well. 

How to use it.

It's very simple. 

Mix 1 scoop of Shakeology with 8 oz. of water.  If you like, add ice.  Or if you want something more filling and maybe even more satisfying, blend your Shakeology with ice and nonfat, almond, rice, or soy milk.  Shakeology dissolves easily, but blending it will give it a thicker, creamier texture.  

Here is another video giving a complete run down of all of the ingredients:

Tony Horton Checks out Shakeology

Check out my Shakeology website for more information or to purchase Shakeology.  www.shakeology.com/pambare

You can also connect with me on Facebook - send me a friend request or a message and I will be happy to get back with you!  www.facebook.com/pam.garrenbarefoot

Email me at: carolinagirl.pam@gmail.com

Ways to try Shakeology:

1.  Message me for a sample as described above.

2.  You can purchase a week's worth of samples from my Shakeology website listed above to try out Shakeology and see if its the right fit for you for $35.

3.  You can purchase a Shakeology cleanse for $55 to jump start your weight loss program or bust through a plateau.

4.  You can sign up for Shakeology HD (home direct) which gives your free shipping and automatically ships your Shakes to you each month.  You can cancel at any time with no questions asked.  There is also a 30 day money back bottom of the bag guarantee.  If for any reason you do not like the shake you can return the empty bag for a full refund. 

5.  You can purchase Shakeology in the bag or 24 individual serving sizes.... both are the same price.  With individual serving sizes you can have an assortment of Greenberry, Chocolate, Vanilla, and now Tropical Strawberry, Vegan varieties for sensitive stomachs.  And now... the newest flavor, Cafe Late!

What do you get for your purchase of Shakeology HD?

Your first Shakeology order not only comes with a month's supply of shakeology.... but you also get:

You receive a calendar of 30 different ways to make each flavor.

You receive free shipping when you sign up for Home Direct. 

And a free shaker cup!

You not only get a shake, but you get a nutrient rich meal that you do not have to worry about creating yourself! It truly is THE HEALTHIEST MEAL OF THE DAY!!

Would you like to learn more about Shakeology or try some Shakeology samples??