Food Journal from 12-14 to 12-19 and a little blurb about losing control

Tuesday 12/14

Breakfast- Whole wheat english Muffin, 2 egg whites, 1 egg. 16 oz water

Am Snack- whole wheat toast with peanut butter and nutella. 8 oz orange juice. 16 oz water

lunch- Leftover baked chicken, peas and quinoa. 8 oz water.

pm snack- (skipped)

dinner- chicken and veggie stir-fry. 16 oz water



Wednesday 12/15-

breakfast- Cream of wheat. 1 slice of toast. Level-1 protein with 8 oz milk. 16 oz water.

am snack- trail mix, 1 green apple. 16 oz water

lunch- leftover stir-fry. 16 oz water

pm snack- level 1 with 8 oz milk. 1 banana

Dinner- turkey tenderloin, peas, quinoa. 16 oz water.

Late snack- whole wheat toast, peanut butter, nutella, 8 oz orange juice. 16 oz water.



Thursday 12/16-

Breakfast- 2 egg whites, 1 egg scrambled. 1 slice Ezekiel 4:9 cinnamon raisin bread. 1/4 cup applesauce. 16 oz water.

am snack- Level-1 protein with 8 oz milk. 1 banana.

Lunch- boca burger on whole wheat flat bread. 8 oz water

pm snack- (skipped)

Dinner-teriyaki-pineapple chicken, quinoa, broccoli. 8 oz water.

No late snack



Friday 12/17-

breakfast- 2 egg whites, 1 egg scrambled. 1 slice wheat toast. 1 banana. 16 oz water.

am snack- (skipped)

lunch- Chicken salad (chicken breast, a little miracle whip, pickles) on baked pita chips. 1/2 cup of grape tomatoes. 8 oz water.

pm snack- Kashi nut bar and a banana. 16 oz water

dinner- (oye, this is bad!!!) 2 oz of baked chicken. (I was rushing around in between clients, attempting to get ready for a night out with my husband. So I was eating while I was doing my hair. This clearly was a bad choice)

Late snack- uumm..... had a couple drinks while I was out with my husband.



Saturday 12/18-

breakfast-Wheat pancakes with 1/2 cup of unsweetened applesauce. 16 oz water.

am snack- Kashi nut bar, 1 banana, 16 oz water.

lunch- grilled chicken sandwhich and french fries. 16 oz of water (we ate out at Steak N Shake. See this is why I need accountability, because I couldn't resist the french fries!!)

pm snack- (skipped. I was still full from lunch)

Dinner- Asian noodle bowls. 16 oz water.

late snack- baked pita chips with salsa. 16 oz water



Sunday 12/19-

Breakfast- wheat pancakes with 1/2 cup of unsweetened applesauce. 8 oz of skim milk. 16 oz water.

am snack- left over Asian noodle bowls. 8 oz water.

Lunch- hot dog (we were at the Rams vs. Chiefs football game. I ate the Asian noodle bowl before we went to the game, thinking that would hold me over so I didn't have to eat the food there, but I was hungry. :/) and 16 oz water.

pm snack- (skipped, still full from lunch)

Dinner- small appetizer plate at church (which included a piece of cake for my hubby's birthday). Hot pear cider.

late night snack- 1 cup of coffee with creamer.





Wow, did my eating get out of control this past weekend. I said in my first post, that I wanted to go cold turkey and do a radical change to clean eating. I was afraid that if I gave myself some lienency in what I could eat, I'd slowly fad back to my old eating habits. Welp, that's what I started to do!!! I told myself here or there that I could have a small treat here, or there, and food came at me like a monster. It's the 22nd today (as you can see, I stopped entering my food journal as of the 19th) and I feel out of control today (and yesterday!!). I was sweets so bad and I have lost my once intense focus on eating nutritious foods that were good for my body. Oh boy, do I need some motivation right now to get re-focused (and do be detoxed of these sweets I'm craving). I really think this is where people fall off the band-wagon. They slip just a little, and that desire for sugary sweets creeps back in, and you spin out of control. Then why try again, you've already screwed up your eating for the day. You really don't understand the control food has over you, until you give it up. That's when it rears it's ugly head. So I encourage you to stay strong, and keep trying to make healthier, wiser food choices. I'll start my day fresh tomorrow morning (even though we are now 3 days out from Christmas, and I'll probably be tempted over the weekend. I'm not going to say "Monday I'll start again" because then I'll let myself out of control for 4 days. Just start now!). Have a fantastic Christmas!!!

Food Journal from 11-29 to 12-13 (Wow was I behind in posting these!!)

Here it is! 3 weeks of Food journals. I hope this is giving everyone ideas as to what they can be putting on their menus at home. Not that these are all perfect meals, but most come close to the way we should be eating. :)



Monday 11/29-

Breakfast- 2 egg whites, 1 egg on whole wheat english muffin. 1 red bell pepper. 16 oz water.

Am snack- 1/2 cup organic fat free yogurt, 1/4 cup granola, 1/4 cup fresh cranberries. 8 oz water

Lunch- 1.5 cups of fajitas wrapped in whole wheat wrap w/ 2 tablespoons of fat free sour cream. 1 pear. 16 oz water.

Pm snack- Level-1 protein shake and banana, 16 oz water @ 1pm. Phormula-1 protein shake and a pear, 16 oz water at @4:30pm (taught 2 fitness classes)

Dinner- Baked chicken, brown rice, 1 cup steamed carrots. 16 oz water.

Late snack-1 cup grapes, 1/2 cup trailmix, cup of green tea.



Tuesday 11/30-

Breakfast- veggie frittata, whole wheat English muffins. 16 oz water
Am Snack- 1 Kashi nut bar, 1 pear, 16 oz water
Lunch- leftover baked chicken, rice and carrots. 16 oz water
Pm snack-Level-1 protein and banana. 8 oz water
Dinner- Chicken soft taco (seasoned chicken, lettuce, tomato, 2% cheddar cheese on whole wheat tortilla) and 1 cup of Pintos & Rice (I'll post this recipe on the recipe page). 8 oz water
late snack- Yogurt, granola and 1 cup of berries

Wednesday 12/1-

Breakfast-Whole wheat pancakes with 1/2 cup applesauce. 2 scrambled egg whites. 16 oz water.
am snack- yogurt, 2 cups of watermelon. 8 oz water
lunch-Leftover pintos & rice wrapped in whole wheat tortilla. 8 oz water.
pm snack-Level-1 protein with banana. 8 oz water.
Dinner-Split pea soup with a greens salad (romaine lettuce, fresh spinach, kale, lots of veggies). 16 oz water.
Late snack- Trail mix & Craisins. 8 oz water

Thursday 12/2-
Breakfast- Cream of wheat. 8 oz milk with level-1 protein. 1 cup of cantaloupe. 16 oz water.
am snack-cucumbers and cherry tomatoes with 1 cup cottage cheese. 8 oz water.
lunch-Chicken Salad on wheat bread. 1 red bell pepper. 8 oz water
pm snack-Level-1 protein. 1 apple. 8 oz water
dinner-Asian noodle bowls. 8 oz water
late snack- chocolate covered banana. 8 oz water

Friday 12/3-
Breakfast- whole wheat pancakes topped with 1/4 cup of unsweetened applesauce. 3 egg whites. 16 oz water
am snack- 1 cup trailmix, 1 apple. 16 oz water.
lunch- leftover asian noodle bowls. 1 orange. 8 oz water
pm snack-yogurt, granola, 1 cup berries. 8 oz water
dinner- homemade chicken noodle soup. 16 oz water
pm snack- 2 cups popcorn and 1/2 cup trailmix

Saturday 12/4-
Breakfast- Oatmeal protein smoothie, banana, 16 oz water
am snack- 1 green apple and 2 tbls peanut butter. 8 oz water
lunch-leftover chicken noodle soup. 8 oz water
pm snack-1/2 cup cottage cheese, 1 cup of cucumbers and tomatoes. 8 oz water
Dinner-Baked Chicken with baked grains pilaf (delish! I'll post this recipe also), 1 cup broccoli. 8 oz water
late snack- 1 slice whole wheat toast topped with peanut butter and nutella. 8 oz orange juice.

Sunday 12/5-
Breakfast- Oatmeal with 1 green apple, cinnamon and flax seeds. 3 scrambled egg whites. 16 oz water.
no am snack
lunch-Whole wheat pasta with meatballs. 16 oz water.
pm snack-toast topped with peanut butter and nutella. 8 oz of orange juice.
dinner- Leftover Whole wheat pasta with meatballs. 16 oz water.
late snack- cottage cheese and 1 cup watermelon. 8 oz water

Monday 12/6-
Breakfast- 2 egg whites, 1 egg scrambled. on whole wheat tortilla wrap with 2 tbls 2% cheddar cheese. 1/2 cup cantaloupe. 16 oz water
am snack-yogurt, 1/2 cup berries, granola. 8 oz water
lunch-leftover asian noodle bowls. 16 oz water
pm snack-Level-1 protein and an apple. 16 oz water @ 1:30pm. Phormula-1 protein and 16 oz water @4:30pm.
dinner- homemade chicken noodle soup. Cup of black tea. 8 oz water
late snack- yogurt, granola, 1/2 cup berries.

Tuesday 12/7-
Breakfast-2 egg whites, 1 egg scrambled. 2 slices wheat toast. 1 cup of mixed frozen fruit. 8 oz water.
am snack- Level-1 protein. 1 peanut granola bar.
lunch-left over pasta with meatballs. 8 oz water.
pm snack-yogurt, granola and berries. 8 oz water.
dinner- lemon pepper chicken, baked sweet potato, veggie pilaf. 8 oz water.
late snack- popcorn and trailmix

Wednesday 12/8-
Breakfast- 2 egg whites, 1 egg scrambled. 2 slices wheat toast. 1 cup of mixed frozen fruit. 8 oz water.
am snack- 1 cup of mixed frozen fruit. 1 Kashi nut bar. 8 oz water.
lunch- leftover chicken, veggie pilaf and sweet potato. 8 oz water.
pm snack- cottage cheese, 1 cup watermelon, 16 oz water @ 1pm. level -1 protein, and 16 oz water @ 4:30pm
dinner- Homemade chili. 1 cup of carrots. 16 oz water.
late snack- 3/4 cup trailmix and a pear. 8 oz water.

Thursday 12/9-
Breakfast- Cream of wheat, Level-1 protein with 8 oz milk. 16 oz water
am snack- 1/2 cup cottage cheese, 1 slice wheat toast. 16 oz water.
lunch-Wheat penne pasta with veggie sauce and diced tomatoes. 3 hard boiled eggs. 8 oz water.
pm snack- 1 slice wheat toast with peanut butter and nutella. 3/4 cup trailmix. 8 oz water.
dinner- 1 sloppy joe. 1 cup of steamed carrots. 8 oz water.
late snack- 2 slices of wheat toast with peanut butter and nutella. 8 oz orange juice.

Friday 12/10-
Breakfast- Strawberry, blueberry, and raspberry smoothie with yogurt. 2 egg whites. 1 cup black tea. 8 oz water.
am snack- pear with 3/4 cup trailmix
lunch- grilled chicken salad. 16 oz water
pm snack- 1 slice toast with peanut butter and nutella. 8 oz water.
dinner- grilled chicken with whole wheat pasta. 16 oz water.
late snack- Starbucks hot chocolate (ok, so this isn't eating clean, but it was just a little treat while Christmas shopping.)

Saturday 12/11-
Breakfast- 2 slices of whole wheat toast. 2 egg whites, 1 egg scrambled. 8 oz water
am snack-level-1 protein. 1 Banana. 8 oz water.
lunch- Chicken noodle and veggie soup. 1 apple. 16 oz water
pm snack- slice of cake (we were at a 60th wedding anniversary)
dinner- Pasta and 2 small pieces of garlic bread. 8 oz water.
late snack- 1 slice apple pie and 1 scoop of vanilla ice cream (ok, so I did cheat this weekend. It was tough. We were out of town at family's house)

Sunday 12/12-
Breakfast-1 cup yogurt, 1/4 cup granola. 1 banana. 8 oz water
am snack- piece of coffee cake. 8 oz water
lunch- thin crust veggie pizza. 8 oz water
pm snack- no snack
dinner- homemade chili. 8 oz water
late snack- small dessert plate at church (this was after the children's choir program, and desserts were served afterwards.)

Monday 12/13-
Breakfast- whole wheat english muffin, 2 egg whites and 1 egg scrambled. 16 oz water.
am snack- no snack
lunch- 2 leftover sloppy joes. 1 banana. 8 oz water
pm snack- level-1 protein with 8 oz milk.
dinner-Baked chicken, quinoa, 1 cup peas. 8 oz water.
late snack- Toast, nutella, peanut butter, 1 banana and 8 oz orange juice.

Making the change

I think the biggest things I've heard since I started this new lifestyle is 'I couldn't go cold turkey' or 'It isn't fair to the rest of my family if I change all our foods' or 'I wouldn't know where to start'. I've really thought about these things, and I would like to address them today and hopefully inspire change for anyone. And if you are one of the people that have made one of these statements, don't think I'm singleling you out. I heard each one from multiple people. It's what's on everyone's mind when they think of change. :)



First off, let's address those that think they couldn't go cold turkey. Yes you can! You absolutely can if this is something you what. I actually think that going cold turkey on junk food would be best for you because you would be eliminating all junk food from your house and life, therefore, not having temptation to cheat as your day went on. I think people start on a new diet really excited and motivated. The revert back to bad habits becomes a slow fade because of bad choices. If you don't have cookies, chips, soda, etc. in the house, you don't have the temptation to reach for one of those snacks.

Refined sugar really is an addictive little thing. You don't even realize how hooked you are going to get on it. On Thanksgiving I had a strawberry shortcake, thinking it couldn't be that bad. Whoa. On that Sunday following Thanksgiving, I was craving cake and sugar like I couldn't even describe. I was cranky and irritated. I couldn't help but think about cake! I was going to bit someone's head off if they were to come at me wrong. I felt like I was having withdrawls!! Off one little snack that wasn't the best of choices. I bring this up because if you have a little sugar here and a little sugar there, can you imagine how you'll continue to crave it and make that slow fade back to unhealthy eating? So I so you can go cold turkey! Just decide to eat healthier for yourself and for your body. Don't worry about what you are missing out on, enjoy the nutrients and tastiness in the food that you do get to eat.



Second- It isn't fair to my family if I change all our foods:
Why not? Why isn't it fair? Here is some food for thought:
Sugar may contribute to obesity in children. This is partly because consuming large amounts of sugar causes insulin to spike and then drop, which can trigger overeating. According to the CDC, an estimated 16.9% of children and adolescents aged 2–19 years are obese. Among preschool children aged 2–5, obesity increased from 5.0% to 10.4% between 1976–1980 and 2007–2008 and from 6.5% to 19.6% among those aged 6–11. Among adolescents aged 12–19, obesity increased from 5.0% to 18.1% during the same period. Why do you think that is happening? Do you think that obesity rates would continue to rise if parents provide healthy, fresh meals to their children?

Sugar is a major contributor to cavities and tooth decay. Do you enjoy those tough dentist appointments where your child has cavities filled? How does that feel on the pocketbook?
The average American gets 20% of daily calories from sugar, which is twice as much as doctors recommend. Years of eating processed foods like sugar, leads to repeated bouts of increased insulin, which can exhaust your pancreas, causing diabetes. Excess sugar may also trigger insulin resistance, which makes the body less able to reduce levels of blood sugar. According to the National Institute of Health, 23.6 million Americans have type 2 diabetes (which is 7.8%). Another 57 million have "pre-diabetes". Type 2 diabetes is preventable!! Do you think your kids will care about all the sugary foods they were allowed to eat as a child if they don't have to suffer with obesity or type 2 diabetes? With that said, minimizing the amount of refined sugar in your child's diet goes a long way toward good health later in life.

And my third point to address- I don't know where to start:
It is a difficult decision to decide how or where to start a lifestyle change, regardless of what they change is. But the fact that you recognize that a change needs to be made is a great beginning.
If you are not going to go cold turkey and start fresh on in one day, I am suggesting that you try a weekly challenge. Once a week, implement a new change until your clean-eating makeover is complete. Here is an example (keep a notebook so you can see that you are doing what you said you would):
Week 1- Drink 8 glasses of water a day (8 ounces each), everyday. This may not be a challenge for some, but for others this is a challenge!! If you have a difficult time drinking water, try adding fresh or frozen berries to your water. This will flavor it and give it a little sweetness. Or you can add a little of all natural, unsweetened juice to your water (like apple, orange or grape). Flavors it up. Do not add things like splenda, equal, crystal light, etc. These are not natural products. They are made in a factory full of artificial ingredients. Also, drinking tea does not count as water. I've heard it plenty of times, that because you brew your tea in a huge pitcher of water, doesn't mean your drinking your daily water. Tea is a diuretic (which dehydrates you). So don't count your tea as water.
Week 2- Eat a source of lean protein at every meal/snack AND still drink your 8 glasses of water a day. Shoot for 1 gram of protein for every pound that you would like to weigh (so if your goal weight is 135, eat 135 grams of protein a day). At a bare minimum, you should be consuming 100-125 grams a day. Try for 20-25 grams of protein at each meal/snack time. Here is a sample list of what 25 grams of protein is:
3/4 cup of almonds
5 ounces of chicken or turkey breast, salmon, tuna, or bison
2 cups of low-fat yogurt
5-7 egg whites
1 scoop of protein power
1 cup low fate cottage cheese
about 22 ounces of skim milk
4 ounces of a lean beef tenderloin
Week 3- Add 1 cup of fresh or frozen fruit or vegetables to every meal/snack, eat a source of lean protein at every meal and drink your 8 glasses of water a day.
Week 4- Remove anything else in your diet that is processed, plus do the weekly challenges from previous weeks. So maybe at this point you are still eating a sugary cereal (but it should be paired with a protein and fruit at this point already) but switch to a more natural, less sugary cereal. No more 100 calorie snack packs at this point. Trade it for a better choice. Who cares if it's only 100 calories, it's 100 calories of junk food, so what difference does it make how many calories it is. Eliminate everything that is not a natural, or is sugar loaded.

If you are ready to go cold turkey and just make the leap to clean eating (or even if you are not), I highly suggest that you get the book, The Eat-Clean Diet Recharged. It is the best book you can read for your new lifestyle. There are meal plans, grocery lists and TONS of information that will help you. I really suggest doing the meal planning. Before your week starts, get a calendar and plan out every meal and snack for the whole week. From there, make a grocery list of what you'll need to get through the week. If you have a plan, you are more likely to stick to it. I have my menu posted on the fridge, so every time I go to the kitchen to look for something to eat, I already know what I should have and I don't have to think about it or wonder if I have everything I need to make the snack/meal. A failure to plan is a plan for failure. Words to live by in an clean eating diet. Don't get caught without a plan.

I am posting all my meal plans so that everyone can keep me accountable for how I am eating, but I am also hoping that it gives everyone meal and snack ideas for when they aren't sure what to eat.
I'll be posting last week's food journal soon along with new recipes!! Stay tuned!!

2 Weeks down and I'm feeling great!!

I have officially completed 2 weeks of eating clean! I can't believe the difference that 2 weeks made. Before I started eating clean, healthy foods, I felt as though I was just getting through each day. I felt like I was this little train battling to get up that big hill every day, just chugging along. In a matter of just 2 weeks, I feel like I am pushing through every day like I'm flying up and over those hills. Nothing can stop me (ok, this head cold I have right now is slowing me down, but not stopping me). I was having headaches on a daily basis, with migraines 1-2 times a week. I have not had a headache since the end of week one.

I'm telling you, if you are waiting until New Year's to make a healthy eating resolution, DON'T!!! Do it now. It's so worth skipping out on all the holiday eating to feel this good! I really regret now doing this sooner and letting myself get away from my old healthy eating habits. I forgot how amazing this feels. But I'm doing it better this time. We have not had fast food in 18 days and I have not had a soda in 18 days. I think that's the longest I've gone without either!! Come join me in gaining your freedom from over-processed junk foods!! It feels good on this side!! :)



Food Journal from November 22nd to November 29th:

Monday 11/22:
Breakfast 7:30am- Veggie Frittata (on my recipe page), 16oz of water, 2 slices whole wheat toast.
Am Snack 9:30am- 2 celery sticks with 2 tablespoons of peanut butter topped with 1/4 cup of raisins. 16oz of water
Lunch 11:30am-Chicken wrap (whole wheat tortilla, 4oz of all natural canned chicken breast, 3 baby carrots shredded, 1 handful of fresh sprouts with 1 teaspoon of lite ranch dressing), 1 green apple and 16 oz of water.
Pm Snack 1:30pm-Chocolate Protein Shake mixed with 1/4 cup of grounded oatmeal and 1 tablespoon of grounded flaxseeds and 8oz of skim milk. 1 banana and 16oz of water.
3:30pm- I had an additional Protein shake (Phormula-1) after my second fitness class. I needed the additional protein from working out. 16oz of water.
6pm-Asian Noodle Bowls (posted on my recipe page). 16 oz of water.
9pm- 1/2 cup organic fat free yogurt with 1/4 cup of Kashi granola.

Tuesday 11/23:
Breakfast- Whole grain pancakes (3) topped with an all natural, unsweetened applesauce (1cup), 8 oz of water, and 1 cup of black tea with a little agave nectar.
Am Snack-1/2 cup organic yogurt and 1/2 cup Kashi granola. 1.5 cups of fresh honeydew. 8 oz water.
Lunch- Leftover Asian bowls, 1 orange, and 8 oz of water.
Pm Snack- 1/2 cup of 2% cottage cheese and 1/4 of a cantaloupe. 8oz of water.
Dinner-Chili Dogs. My sister really wanted chili dogs, so we made a healthier version. Homemade chili from scratch (nothing pre-packaged, canned), all-natural turkey dogs, and whole wheat buns. We also used all-natural 2% fat cheddar cheese, but only a little. I ate 1 chili dog, and 1 cup of broccoli. 8 oz water.
Pm Snack- 1/2 cup of homemade trailmix, 1/4 cup of crasins. 8 oz water.

Wednesday 11/-24
7:30am- Whole wheat english muffin topped with almond butter, sliced bananas and grounded flax seeds. 16oz water
9:30am- 1/2 cup cherry tomatoes, 1/2 of a peeled cucumber, 1/2 cup cottage cheese. 8 oz water
12:00pm-1 leftover chili dog, 1 cup watermelon and 16oz of water
3:00pm-8oz of skim milk with 1 scoop of Level 1 protein mixed with 2 tablespoons of grounded flax seeds. 1/2 cup of mixed raisins and craisins. 16oz of water
5:30pm- 6 inch Subway sandwich (we were traveling for Thanksgiving, so had to eat on the road)(turkey breast, lettuce, tomato, bell pepper, pickles, olives, mustard). 16 oz water
9:00pm-1 cup organic yogurt, 1 cup of mixed berries. 8 oz water.

Thursday 11/25 (Thanksgiving Day)- We were away from home, so I had to pack some food (my snacks) so that I made sure to still be eating healthy, but I did eat the meals at families' homes.
9:00am- 1 cup scrambled eggs, 1 biscuit. 8 oz of water (at a family breakfast at great grandma's)
11am-1 Protein shake (8 oz milk, 1 scoop Level-1), 1 pear, 8 oz water
12:30pm- 1 peanut butter and jelly sandwich (ok, not the best choice, but it was my only option at my in-laws house. It was this or canned soup. The peanut butter was all -natural and the jelly was homemade. So I picked this). 1 banana, 8 oz water.
5pm-Turkey time! Aprox. 4 oz turkey, 1 cup green beans, 1/2 cup of mashed potatoes, 1/4 cup of green bean casserole (I wanted just a little). 1/2 cup sweet potatoes. 1/4 cup of cranberry relish (it was fresh cranberries and fresh oranges. Yum!) 16 oz of water.
7pm- Desert- I wanted just a small desert, so I strawberry shortcake (shortcake bread, fresh strawberries and a little cool-whip).

Friday 11/26- Black Friday shopping, so my times are a little strange, but I still packed my food for the morning.
2:30am- Whole wheat English muffin topped with almond butter, sliced bananas and grounded flax seeds. 16 oz of black tea.
5am- 8 oz milk with 1 scoop Level-1 protein, 1 green apple. 8 oz water
8am- 1/4 cup yogurt, 1/4 cup berries, water.
12pm- Leftovers from Thanksgiving dinner. I ate the same thing that I had for dinner on Thursday night (so see above)
2pm-1 cup homemade trailmix, 1 cup watermelon, 8 oz water
6pm- 3 oz of turkey tenderloin, 1/2 sweet potato, 1 cup broccoli

Saturday 11/27-
9am- Cream of wheat cereal with 1 protein shake. 1 cup berries. 8 oz water
12pm- huge green salad with grilled chicken and 2 tablespoons of Italian dressing (we went to Fortel's Pizza, and I didn't eat pizza! Oh that was tough to watch everyone else eat it, but I didn't). 16 oz water.
2pm- 8 oz milk with 1 scoop of Level-1 protein. 1 banana. 16 oz water.
5pm- 2 cups of white chicken chili. 1 cup of steamed carrots. 8 oz water
8pm- 2 cups of fresh popped popcorn, 1/2 cup trailmix, 1.5 glasses of white wine.

Sunday 11/28-
8:30am- Oatmeal Protein shake (Posted on recipe page) 1 banana. 8 oz water
No snack today because we were in church.
12:30pm- Meal in a bowl soup (on recipe page). 1 cup of carrots. 8 oz water
3:30pm-Protein shake with 1 banana. 8 oz water.
5pm- Fajitas (red, yellow, orange and green bell peppers, onions with an organic fajita seasoning on whole wheat tortilla). I had 2 fajitas with a little fat free sour cream and a little 2% fat cheddar cheese.
8pm-1 slice of whole wheat bread topped with 1/2 tablespoon of a natural peanut butter, 1/2 tablespoon of nutella. 8oz of all natural orange juice. 8 oz water

There is week 2! I really hope that this is helping others come up with food ideas on what/how to eat. Not that I am eating perfectly, but it's a lot better than the typical diet. I highly, highly recommend that you buy the book Eat Clean Diet Recharged by Tosca Reno. It is the best book I've read in a long time. So ask for it for Christmas or just go out and get it for yourself! Have a great week!!

Holiday Eating Tips

Thanksgiving is just a few short days away and Christmas is right around the corner. You also can't forget about all those office and holiday parties that you will be invited to over the next 6 weeks. Everyone talks about the holiday weight gain from November to January. The average American gains 7-10 pounds over the holiday season. So how do you keep up healthy eating with all the celebrations? Here is a list I've composed that will hopefully help you get through the next six weeks without the 7-10 pound weight gain.



1-For Christmas or Thanksgiving dinner, bring dish to share that you know is a healthy option. Help yourself to a larger serving of your dish and eat it first before eating anything else on your plate. This will help reduce your calorie intake and you know that you are getting a healthy option. Bring something like a fruit salad, fresh steamed veggies, raw veggie tray (just don't go dipping into the dips!!), quinoa dish, etc.



2-Avoid foods smothered and covered in sauces, butters, cheeses or creams. These are all loaded with bad fats and excess calories.



3- Eat all your veggies first (try to make sure they aren't covered in butter) then eat your turkey before moving onto the other servings on your plate.



4-Don't eat until you feel so full that you are going to pass out into a food induced coma. You'll regret it hours later when you feel bloated, lethargic and tired. You'll regret it the next day too!



5-Still remember your portion sizes before you load up your plate. Your meat should be about the size of your fist, fruit/veggie portion the size of two hands cupped together and a starchy complex carb the size of one cupped hand.



6-It is a time for celebration, thanksgiving for our blessings and family, so I am not going to tell you to not eat dessert at all. But if you choose to eat a dessert, eat a small portion and don't cover it in cool whip, whipped cream or ice cream. That small portion will taste just as good than if you were to eat a large portion, without the guilt later.



7- Don't forget to still exercise! Most people travel for festivities, but you can still get in a strength or cardio sessions before Thanksgiving lunch/dinner. Or you can go for a walk with your family after your meal. Just get moving.



You'll have lots of choices on Thanksgiving day, Christmas day or whatever party you attend. It's a matter of making the SMARTER choices. It's just food, is it really worth what you are working hard towards?? Food can work for you or against you, so make smart choices with your food. Don't be one of the Americans that gain 7-10 pounds over the holidays. Is the bad food really worth it?



Happy Thanksgiving!

Food Journal from 11-17 to 11-21

I definitely thought twice before I ate something, because I knew I'd have to post it. So I did my best to make good choices that would work with my body and not against it.

Wednesday 11/17-
7:30am- Whole wheat english muffin topped with almond butter, sliced bananas and grounded flax seeds. 16oz water
9:30am- Organic plain yogurt, 1 banana, 16oz of water
11:30am-Leftover sloppy joe, 1 green apple and 16oz of water
1:15pm-8oz of skim milk with 1 scoop of Level 1 protein mixed with 2 tablespoons of grounded flax seeds. 16oz of water
3:00pm-1 cup of homemade trail mix, 1 cup of grapes. 16 oz of water
4:30pm- 12 oz of water with Phormula 1 protein powder. 16 oz of water
5:30pm-3oz of chicken breast, 1 cup of brown rice, 1 cup of steamed carrots. 16 oz of water
9:00pm-1 cup of trail mix. 16 oz of water.
I have to eat a lot more on Wednesdays because I teach 2 fitness classes (that I actually workout in) and have 2 protein shakes that I have to throw in the mix on these days. Otherwise, I normally wouldn't have meal/snack 8 times a day.

Thursday 11/18-
7:30am- Cream of wheat cereal , one cup of sliced strawberries, 8 oz of milk mixed with 1 scoop of Level 1 protein. 8 oz of water
10am-Natural nut protein bar and a pear. 8 oz water
12:30pm- Chicken salad (1 cup of kale, 1 cup of romaine lettuce, 1/2 cup shredded carrots, 3 oz of chicken breast mixed with 1 tablespoon of a light ranch dressing). 1 cup of grapes. 8 oz water
3pm-1/2 cup of Organic plain yogurt, 1 green apple, 1/4 cup of natural granola. 8 oz water
6pm-Roasted turkey breast, roasted beets, roasted sweet potatoes, steamed carrots. 8 oz water
9pm-1 chocolate covered banana (these were amazing! I made them a few night before and saved them for this night. They were made with a dark chocolate and sprinkled with chopped peanuts. Yummy!!)

Friday 11/19-
8am-Fruit smoothie (1 cup strawberry, 1 orange, 1 kiwi, 1/2 cup of organic plain yogurt, 1/2 cup of skim milk). 1/2 cup of oatmeal. 8oz water
10:30am- 1/2 cup of raw carrots, 1/2 cup of celery sticks, 1 tablespoon of natural peanut butter. 8 oz water
2pm- Leftover roasted turkey breast. 1 green apple, 1/2 cup of trail mix, 1 cup of grapes. 8 oz water
5:30pm-Hearty veggie soup (I'll post this on the recipe page. It was fantastic!!) 16oz water
9pm- Homemade air popped white popcorn (no butter or salt). This tasted so good! Much different than the microwave popped popcorn. 16oz water

Saturday 11/20-
9am- Veggie omelet (made with onions, tomatoes, and green bell peppers), 2 slices of whole wheat toast. 8 oz water
11am- 1 cup of trail mix, 1 green apple 8 oz water
1:30pm- leftover Hearty veggie soup 8 oz water
(oops! Got busy and forgot to eat my snack)
7pm- (Here was a challenge, we ate out for a friend's birthday party!!!) Spinach salad with oranges and walnuts. About 4 oz chicken breast, 1 cup of steamed green beans, 1 cup of mashed red potatoes, 24 oz of water, and 2 glasses of white wine. Then I had a small slice of raspberry cheesecake. We were celebrating. :)

Sunday 11/21-
8:30am- 1 cup Oatmeal with cinnamon, 1.5 tablespoon of grounded flax seeds, 1 tablespoon of wheat germ. 8 oz of water
(couldn't eat a snack because we were in church)
1:15pm- Whole wheat pasta with a tomato sauce. 1 cup of honeydew. 8 oz water
3:30pm-1 cup of trail mix with 1/2 cup of dried cranberries
6pm- Whole wheat pasta with a tomato sauce, 1/2 cup of steamed peas, 1 cup of steamed broccoli. 16 oz water
8pm-1 slice of whole wheat bread topped with 1/2 tablespoon of a natural peanut butter, 1/2 tablespoon of nutella. 8oz of all natural orange juice. 8 oz water

And there is my week!! I'm excited to see how much more organized I feel when I have my game plan. I don't feel like I'm fussing around my kitchen trying to decide what I want to eat. I look at my meal plan, and go and grab it. I feel more organized just by doing that. I hope everyone else's clean eating is going well!!!

First Two Days...

I started totally fresh Monday morning. Sunday afternoon, we went grocery shopping and stuck strictly to the "Family Meal Plan" from the book 'Eat Clean Diet Recharged' by Tosca Reno (which I think EVERYONE needs to own a copy of this book!! It's amazing and so full of information on food, health, excerise and so much more!!). In this book, she has a grocery list for this meal plan, so we knew exactly what to buy for everything that we would be eating this week.
On Sunday night, we prepared all of our food for Monday (in the exception of dinner). We knew that Craig was leaving for work at 7am, I leave at 11:15 and neither of us return until 5:15pm. So this meant we'd have to pack lunch, pm snacks, protein shakes (since I leave to teach fitness classes) and all the water we needed for a day. This made Monday run so smoothly! Everything was in containers and all we had to do was grab it and go. I had no temptation to eat out because I had a healthy meal prepared and waiting in my lunch bag. It felt good to have a game plan and execute it. So here is what I have been eating the past 2 days:

Monday:
Breakfast 7:30am- Veggie Frittata (on my recipe page), 16oz of water, and a cup of black tea with a little agave nectar. (We were also supposed to eat a piece of toast, and forgot, but we were so full from the frittata)
Am Snack 9:30am- 1/2 cup baby carrots, 1/2 cup celery sticks, 2 hard boiled egg whites, and 16oz of water
Lunch 11:30am-Chicken wrap (whole wheat tortilla, 4oz of all natural canned chicken breast, 3 baby carrots shredded, 1 handful of fresh sprouts with 1 teaspoon of lite ranch dressing), 1 green apple and 16 oz of water.
Pm Snack 1:30pm-Chocolate Protein Shake mixed with 1/4 cup of grounded oatmeal and 1 tablespoon of grounded flaxseeds and 8oz of skim milk. 1 banana and 16oz of water.
3:30pm- I had an additional Protein shake (Phormula-1) after my second fitness class. I knew that I wouldn't be eating dinner until about 6pm, and didn't want to go nearly 5 hours between meals. I also needed the additional protein from working out. 16oz of water.
6pm-Asian Noodle Bowls (posted on my recipe page) (Which were so FAB!!! You HAVE to try these!!!!). 16 oz of water.
9pm- 1 green apple with 1 tablespoon of dark chocolate almond butter. Yum!!! Plus 16oz of water and 1 cup of green tea with a little agave nectar.

Tuesday:
Breakfast- Whole grain pancakes (3) topped with an all natural, unsweetened applesauce (1cup), 2 scrambled egg whites, 16 oz of water, and 1 cup of black tea with a little agave nectar.
Am Snack-Lentil dip with 1 cup cherry tomatoes and 1 cup of sliced cucumber (Craig really liked this lentil dip, but I did not. I'll try it again, but wasn't crazy about it). 16 oz of water.
Lunch- Leftover Asian bowls (we still had a ton of food left over from Monday's dinner!!), 1 orange, and 16 oz of water.
Pm Snack- 1/2 cup of 2% cottage cheese and 1/4 of a cantaloupe. 8oz of water.
Dinner-Sloppy Joes (Yes, this was on the menu!!!) on whole wheat buns, 1 cup of steamed carrots, 1 cup of steamed corn and 8oz of water. For the sloppy joe mix, we used 1 pound of lean ground turkey and 1 can of manwich (it's mostly natural mixed, so I didn't feel that guilty about us using it. For the next time, I want to find a homemade sloppy joe mix)
Pm Snack- 1/4 cup of an organic, all natural plain yogurt, 1 cup of mixed berries (strawberries, blueberries, raspberries and blackberries), about 2 tablespoons of a Kashi granola, and a couple dashes of vanilla extract (I think plain yogurt is too tart with the berries. So I put a few dashes of the pure vanilla extract to sweeten it a little and add a little extra flavor without all the added sugar and calories).

So that's what I've been eating these 2 days. Tomorrow will get a little bit trickier as I will be gone from 11:15am until about 8:30pm. So I'll have to make my dinner in the morning and pack it for the day. I found these great bags at Schnucks the other day. The look like the cloth reusable bags, but they zip and are insulated!! They work perfect for packing 4-6 bottles (on Monday I packed 4 water bottles and 2 protein shakes) and my lunch and snacks. I'm sure my dinner will fit easily in it tomorrow also. To top off the greatness of them, they were only $2!!! Lunch bags are so much pricier than that and don't hold that much. :)

The biggest thing I'm realizing right now is that I have to eat every 2-3 hours. I start to feel that starving feeling if I go longer than 3 hours, which means I would over indulge.
I've also realized that if I have a game plan and tell myself that I am going to stick with it, and I have no desire to go digging through my pantry to see what I am find to eat or stop for food. I know that my next meal is always 2-3 hours away, and I look forward to what I have planned. Or if I packed my food for the day, I have no need to stop for food.

So make a game plan (a menu or packing your food before you leave your house) and put it in your mind to stick to it!! You can do it!!

My Dirty Secret........

I have a confession. It's bad. Really bad.





See, I'm a personal trainer. People come to me for nutritional advice and needing change in their lives. For the most part, I have the answers they need. I know nutrition facts. I know how they should be eating. I know the science behind weight loss. I know all about carbs, fats, protein, and counting calories. I give them all the information they need. I make my clients keep food journals and don't like it when I see poor food choices. I want them to be healthy and I want to help them.

Here is my problem: I can't follow my own advice. I eat a SAD (Standard American Diet), and am disgusted with myself that I KNOW better, yet still do it. It's addictive, and I've fallen into the trap.

In the Summer of 2009, my family completely changed their diets. We ate super healthy and I would not dare buy something boxed, pre-frozen or pre-packaged for my family. We still occasionally had fast food, but it was maybe once to twice a week. I pre-planned all our foods and always cooked dinner at night. At this time, I wasn't working and my life was dedicated to being a mommy and wife. I had the time to put thought into our meals and always cook for my family.

Fast forward to late Spring of 2010. Life changed. I was presented with the opportunity to start my own personal training business, and I jumped on it. This is something I've wanted for so long, and it came at a time that I was least expecting it. I couldn't turn this opportunity down and it was so heavy on my heart to do. I went from being home all day and having time to make fresh, healthy meals for my family to working 3-6 hours a day with clients PLUS the extra time it takes to plan out my clients workouts and meal plan for them.

It was a slow fade in my healthy eating. I was grabbing fast food more often as I traveled to see clients, hiding the fast food bags and cups, hoping no one saw them in my car. I gave in and starting buying boxed, pre-made dinners and frozen dinners for my family for convenience. The more I ate bad, the more I craved it! I am falling into the whirlwind trap of eating poor, dirty foods.

I truly believe that God did not design our bodies to eat processed foods. When we eat processed foods, we tend to experience symptoms such as irritability, depression, stomach sickness, sleepiness, lethargic, etc. We don't function the way we would if we were eating natural, nutrient-rich foods. These natural, nutrient-rich foods are foods that are grown in the Earth. Foods that God made and designed for us to eat.

So what's the point of all this? I NEED to change my life. I can't continue this "Do as I say, not as I do" approach with my clients. I want to have more energy. I want to fill my body with nutrient-rich foods, and not this heavily processed crap that we call food. I want to record my journey so that YOU can keep me accountable, and I want to inspire others to follow me and I will keep you accountable.

So here is my challenge, starting now (I was going to start Jan. 1st, however, I am so sick of feeling this way now, and I'm not going to wait to make a life change) I will be following a clean eating, natural foods diet. No more fast food (AT ALL!! Not going to allow a slow fade to set in again). No more convenient, boxed dinners or snacks. No more soda (and for anyone that knows me, knows that this is going to be the hardest thing for me!! I love soda!). I will be blogging about meal planning, sharing recipes, posting my workout log and food journal (oh, that's a scary thought! Let everyone see what I'm eating!!), discussing fitness and healthy lifestyles. I always encourage you to share your story, your workout logs, and your food journals with me. I want to keep you accountable too!!

This is not about a diet that we'll do for a few months. This is about a lifestyle change. This also is not about losing weight. I'm sure that will come naturally as healthy choices are made, but I want to encourage being HEALTHY. So join me!! Let's be a team and do this together!