Chocolate Peanut Butter Cheesecake Shakeology

If Chalene loves this recipe, then I knew I would too! YUMMO!!!

Ingredients:

• Lots of ice
• 1 cup water (I used 1/2 cup almond milk and 1/2 cup water)
• 1 scoop chocolate shakeology
• 2 Tbsp powdered peanut butter (PB2)
• 2 Tbsp fat free, sugar free cheese cake pudding mix*

Throw it all into the magic bullet (or blender), blend until smooth, and enjoy! If you like a thinner consistency (one you can drink) then use less ice. If you like a thicker shake, use more ice! YUM!

<3,

Kell

* disclaimer - normally I'm not a fan of anything that claims to be fat free. I mean, have you looked at the ingredients on the fat free products? Let me be blunt. Chemical bodybomb are the words that come to mind! But I don't think it's bad to indulge every once in a while :)

Shakeology Cleanse Day 3

The Cleanse is DONE! I must admit that I felt it today. I was not in a great mood and I was REALLY craving the stuff I wasn't supposed to eat. That always happens when I know I CAN'T have something - I instantly want it!

I still can't be sure about my bad mood being from the cleanse. I had a really whiney 3 year old on my hands and, again, I only got 2 hours of sleep last night.

Check out what my first day looked like HERE.
And here's what day two looked like: CLICK HERE.


Here's what Day 3 looked like:


Breakfast - 215 calories

• 1 scoop chocolate shakeology
• 1/2 cup almond milk
• 1/2 cup water
• 1/2 cup frozen raspberries

Snack -  160 calories

• apple
• banana

Lunch - 248 calories

• 4 ounces of leftover Thanksgiving turkey breast
• 3 ounces of yams

Snack - 80 calories

•  apple and green tea

Dinner - 205 calories

• 1 scoop chocolate shakeology
• 1/2 cup almond milk
• 1/2 cup water
• 1/2 cup frozen strawberries

Snack - 80 calories 

• raw carrots

Total calories today - 988

I'm done. I'm done. I'm done. It really wasn't that bad! I just don't recommend doing it while your 5 month old is teething and up most of the night. Learned my lesson ;)

<3,

Kell

Shakeology Cleanse Day 2

Day 2 of my Shakeology cleanse is d-o-n-e!  I felt great when I woke up this morning. Ready to take on the day. Oh, and I was down 2.5 pounds! EEK!

As my day progressed, I still felt great but around 5pm, I got a pounding headache. I'm not sure if it was because of the cleanse or because I only got 2 hours of sleep Monday night and the kids were crazy all day.

Check out what my first day looked like HERE.


Here's what Day 2 looked like:


Breakfast - 215 calories

• 1 scoop chocolate shakeology
• 1/2 cup almond milk
• 1/2 cup water
• 1/2 cup frozen raspberries

Snack -  80 calories

• apple

Lunch - 351 calories

• 3 cups of lettuce
• 1 cup of sliced raw carrots
• 4 ounces of leftover Thanksgiving turkey breast
• 1 Tablespoon EVOO
• 3 tablespoons Balsamic Vinegar

Snack - 80 calories

•  apple and green tea

Snack - 80 calories (pre workout snack)

•  banana

Dinner - 205 calories

• 1 scoop chocolate shakeology
• 1/2 cup almond milk
• 1/2 cup water
• 1/2 cup frozen strawberries

Total calories today - 1011

I'm really trying to stay away from anything processed during this cleanse. I know that I need to eat more tomorrow. I was a bit dizzy today and ate some extra fruit to get my sugar levels up. Normally I would have had a cheese stick with my fruit, but I'm really trying to ditch the processed food during this cleanse. Just whole food and nothing else.

<3,

Kell

My Shakeology Cleanse day 1

After eating a healthier, smaller portioned Thanksgiving dinner last Thursday and then another one on Sunday, I think it's time to help my body get back to "normal".

I have been hearing about the Shakeology Cleanse a lot lately. I really wanted to try it but was worried because I am nursing my 5.5 month old daughter full time. Like, the girl will NOT take a bottle! My concern with the cleanse was that I would be providing her little body with TOO much nutrition. So I decided to take the typical Shakeology cleanse and make it more nursing friendly.


Here's my plan:

1. Instead of doing 3 shakes a day, I'm only going to do 2. Shakeology is EXTREMELY nutrient dense and I don't want to overwhelm her or change my milk too much.
2. I am adding in more calories. The average nursing mother burns an extra 400 - 500 calories each day. A 900 - 1100 calorie a day diet will NOT work for my daughter or myself. So, I am adding in an extra snack and subbing the lunch shake for another salad with lean meat.
3. If I am not feeling right (too weak, dizzy, etc.) I will up my calories or stop all together. Like I said before, there isn't anything in the world that would make me jeopardize the health of my daughter or myself.

Alrighty - here's how the Day 1 went down...


Breakfast - 215 calories

• 1 scoop chocolate shakeology
• 1/2 cup almond milk
• 1/2 cup water
• 1/2 cup frozen raspberries

Snack - 90 calories

• banana

Lunch - 351 calories

• 3 cups of lettuce
• 1 cup of sliced raw carrots
• 4 ounces of leftover Thanksgiving turkey breast
• 1 Tablespoon EVOO
• 3 tablespoons Balsamic Vinegar

Snack - 80 calories

•  apple

Dinner - 205 calories

• 1 scoop chocolate shakeology
• 1/2 cup almond milk
• 1/2 cup water
• 1/2 cup frozen strawberries

Evening Snack - 249 calories

• 3 ounces of leftover Thanksgiving turkey breast 
• 4 ounces of yams (plain) 

Total calories today - 1190

Happy First Day of Deer!!!

<3,

Kell

Shakeology Power Balls

It's the holiday season! The time between now (Thanksgiving) and Christmas is my FAVORITE time of the year! I love the lights, the Christmas music, Santa, holiday parties, and everything else about the season!

Something I've noticed since starting on this journey, is that it's hard to pass up dessert. You already know that I'm a self confessed SUGAR ADDICT. So, dessert is a hard one for me!

I was invited to go to a holiday gathering and decided that I was going to disguise a clean snack as a dessert. Guess what??? NO ONE NOTICED! So that means it's time to share it with you!

Here ya go!

Ingredients:
(makes approximately 12 balls)

• 8 Tbsp PB2 (low fat, high protein powdered peanut butter)
• 3 Tbsp Natural Peanut Butter (the ONLY ingredient should be PEANUTS!)
• 1/2 cup Chocolate Shakeology
• 3 Tbsp Honey (I use organic)
• 1/2 cup Quick Oats

Directions:

1. Mix PB2 with water until it's a paste-like consistency.
2. Combine all the ingredients, inclding the PB2 mixture, together in a mixing bowl. It may take some time to blend all the ingredients together. If it's too sticky, sprinkle in some additional Shakeology so that it's a dry/crumbly texture.
3. Roll the mixture into small individual balls (about the size of a ping-pong ball) and place on a piece of wax paper.
4. Place the Shakeology balls into the freezer until they are firm.
5. Store in the freezer for up to a week or serve immediately while they are still frozen.

This recipe will make approximately 12 balls. Each ball should be around 1 oz.

Serving details:
1 serving = 1 ball
Calories = 82

Carbs = 10

Fat = 3

Protein = 4

Calcium = 5

Sugar = 5

This data was compiled using My Fitness Pal. Data will change depending on the specific ingredients you use.

<3,
Kell

Clean Eating Tuna Salad

I love me some tuna salad! It's packed with protein and quick to make! I typically eat this for lunch but it very well could be a quick dinner too!

Ingredients:
(makes 2 servings of the tuna mixture)

• 1 6oz can of Starkist Low Sodium Chunk Light Tuna in water
• 2 oz 0% plain greek yogurt
• 6 baby carrots, shredded
• 1 oz 2% low fat mild cheddar cheese, sliced from a brick of cheese
• 1 Thomas' whole wheat english muffin

Directions:

1. Drain tuna and spoon into a bowl.
2. Measure out 2 ounces of 0% plain greek yogurt and add to tuna.
3. Shred the carrots and add to the tuna/yogurt mixture and combine together.
4. Toast your english muffin and top the muffin with 1/2 of the tuna mixture and all of the cheese.
5. Save the extra tuna for tomorrow's lunch or snack.
6. ENJOY!

If there are too many grams of fat in this recipe for you, you can use 1/2 a serving of cheese instead of the full 1oz serving. That should cut the fat down to around 5.

Serving details:
(1/2 of the tuna mixture, 1 oz of cheese, and 1 english muffin)

Calories = 304

Carbs = 29

Fat = 8

Protein = 31

Calcium = 33

Sugar = 5

This data was compiled using My Fitness Pal. Data will change depending on the specific ingredients you use.

<3,
Kell

Apple Cinnamon Oatmeal

This breakfast combines three of my favorite ingredients: apples, cinnamon, and oatmeal. It's perfect for a cold, snowy morning!

Ingredients:

• 1/2 cup, dry Quaker Old Fashioned Oat Meal
• 1 cup water
• 1 medium apple - I use galas or honeycrisps
• 1 Tbsp ground flax seeds
• Cinnamon to taste

Directions:

1. Combine oats and water.
2. Heat on high in the microwave for 3 minutes, or until oatmeal is cooked throughout.
3. While oatmeal is cooking, cut, core and dice apple.
4. Add apple, flax, and cinnamon to the cooked oatmeal.
5. ENJOY!

The apple sweetens this nicely for me so I don't use any sweetener, but you can certainly add some honey, agave nectar or stevia if needed! Try subbing in other fruits sometime. I've used bluberries - YUMMO!

Serving details:

Calories = 263

Carbs = 51

Fat = 5

Protein = 7

Calcium = 2

Sugar = 18 (higher because of the apple)

This data was compiled using My Fitness Pal. Data will change depending on the specific ingredients you use.

Snack Ideas

I've been struggling a bit lately with my meal planning. I have some gallbladder issues and can't tolerate very much fat in my diet. It's completely bumming me out because natural peanut butter was a staple in my diet and I can't have it at all. I also can't eat avocados, beans of any kind, or ground meat.

So, this blog post is going to focus on some healthy snacks because is one place I have a hard time keeping it fresh. I usually have the same exact snacks every day!

Some great snacks to plan into your day:

• 1 serving of fruit and 1 serving of nuts
• 1 serving of fruit and 1 Tbsp all natural peanut butter
• 1 serving of veggies and 2 Tbsp of hummus
• 1/2 cup of fat free cottage cheese and 1 serving of berries of some type
• 0% Greek yogurt and 1 Tbsp organic honey
• 1/4 cup dried edamame and 1/4 cup dried cherries - just make sure your dried fruit doesn't have any added sugar.
• Protein bars (see my recipe page to link to some great protein bars!)
• Protein shake
• Shakeology
• Quest Protein Bar
• Unsalted brown rice cakes and all natural peanut butter (I really miss this!!!)
• Whole grain tortilla, all natural PB, and 1/2 banana - banana roll up!
• Meatloaf Muffins and 1 cup of raw veggies
• 2 hard boiled eggs
• 1 small sweet potato w/1 tsp raw honey and 1/2 tsp cinnamon

If anyone has some other snack ideas, please feel free to share! I'm always looking for ways to spice my routine up!

<3,

Kell

Beachbody's Black Friday/Cyber Monday Sale

This is a BIG one! 

Beachbody is putting 7 of their best selling products (6 workout programs) on mega sale! These are great savings and if you love a deal - DON'T PASS THIS UP! The sale and link is scheduled to go LIVE at NOON EST/9am PST.

Click on the picture (at NOON today) to purchase any of the mentioned products at these insane discounts!

These sale products are LIMITED! Do not wait to get your program but make sure to read this entire blog post before clicking on the picture to purchase!

I am starting a TurboFire Challenge Group on Dec. 31. This challenge group is going to have everyone doing the same workout and drinking Shakeology. I'm going to be doing the workouts too! If you want to join me, then this is a great way to get the workouts cheap!

Here's the best part! 

You can combine Beachbody's Black Friday offer with MY Shakeology HD Black Friday offer! 


Wait - Back the train up! 


I didn't tell you about MY Black Friday offer yet??? Well wait no longer!

This is good on Black Friday and Black Friday ONLY! You DO NOT have to purchase one of the Beachbody Black Friday specials to purchase MY Black Friday Special! The free gift is limited to the first FIVE orders to go through!


Offer #1

Order Shakeology home direct (HD) and get $10 back from me in the form of a gift card to The Little Earth Co. or Target AND a FREE GIFT from me!!!



Offer #2

Order Shakeology HD and sign up as a coach and get $20 back from me in the form of a gift card to The Little Earth Co. or Target AND a FREE GIFT from me!!! You must sign up as a coach before purchasing Shakeology HD or a fitness program to get your maximum savings!


I could bore you with all the number breakdowns, but here's what it comes down to:

With offer #1, you will get a savings of $42 when you combine TurboFire and Shakeology HD!
With offer #2, you will get a savings of $55 and change when you combine the TurboFire and Shakeology HD!

Here's how you order! 

Message me on Facebook or send me an email and I'll get you all the information that you need! Heck, I'll even do it for you and Beachbody will send you a confirmation email to seal the deal!

What are you waiting for! Go Shopping!

<3,
Kell

Power Cereal

A HUGE shout out to my good friend Melanie for introducing me to this AMAZING breakfast! It's crunchy, sweet, warm, and packed full of good stuff!

Ingredients:

• 2/3 cup cooked quinoa - I use this kind --------------------------->
• 1/2 cup milk of your choice - I use unsweetened almond milk
• 1/2 cup blueberries - I use frozen berries
• 1 Tbsp ground flax seeds
• Cinnamon to taste

Directions:

1. Combine quinoa and milk in a microwave safe bowl.
2. Heat on high for 45 seconds or until heated.
3. Add in bluberries, flax, and cinnamon.
4. ENJOY!

The blueberries sweeten this cereal nicely for me so I don't use any sweetener, but you can certainly add some honey, agave nectar or stevia if needed! Try subbing in other fruits sometime. I've used apples and raspberries  - YUMMO!

Serving details:

Calories = 265

Carbs = 43

Fat = 8

Protein = 10

Calcium = 18

Sugar = 9

This data was compiled using My Fitness Pal. Data will change depending on the type of quiona, milk, berries and flax you use.

Happy Early Black Friday

Since everyone and their brother offers a Black Friday special, I figured I would too! I'm going to be starting a TurboFire Challenge Group on Dec. 31 (preseason starts then), so this is a GREAT time to get in on it! This sale is only good until MIDNIGHT tonight!

Offer #1 

• Purchase Shakeology on home direct (HD) and get a $10 gift card to The Little Earth Co. or Target.

Offer #2

• Purchase a Challenge Pack and get a $15 gift card to The Little Earth Co. or Target.

Offer #3

• Purchase a Challenge pack AND sign up to be a coach and you will get a $20 gift card to The Little Earth Co. or Target.
• The coach start up fee is WAIVED when you purchase a Challenge Pack! BONUS!
• Once you are signed up as a coach, you automatically get 25% off EVERYTHING on Teambeachbody.com!

I am offering The Little Earth Co. gift cards because Heather is a dear friend of mine and her soap is THE ONLY kind I use. It's the best smelling, cleanest rinsing, and made with the most wholesome ingredients! I also use her lotion and lip balm - they are both amazing! The best part about this part of the offer is that you are supporting a great small business! Use the money to put together a basket for someone for Christmas! Heck, use the money to buy something special for yourself!

I'm offering the Target gift cards because who doesn't love Target!

All you need to do is follow the directions and links below and I will send the gift cards directly to you via email! 

Directions to redeem offers:

Offer #1 

1. Click on the link below to order your Shakeology on HD.
2. Message me on Facebook to let me know which gift card you would prefer and make sure to include your email address so I can send the gift card to you!

Click here to order your Shakeology on Home Direct!

Offer #2

1. Message me on Facebook or Email me to let me know what challenge pack you want to order and what flavor of Shakeology you want (comes with the challenge pack). There is Chocolate, Greenberry, Vegan Chocolate and Tropical Strawberry (vegan). If you message me on FB, make sure to include your email so I can send you the information via the Beachbody app.
2. Watch your email account for the confirmation email from Teambeachbody. Once that comes through, finish the process.
3. FB message or Email me to let me know what gift card you would like!

Offer #3

1. Message me on Facebook or Email me to let me know what challenge pack you want to order and what flavor of Shakeology you want (comes with the challenge pack). There is Chocolate, Greenberry, Vegan Chocolate and Tropical Strawberry (vegan). If you message me on FB, make sure to include your email so I can send you the information via the Beachbody app. Your coaching fee ($39.95) will be waived because you are purchasing a challenge pack! Your first month of business fees ($15.95) is also included!
2. Watch your email account for the confirmation email from Teambeachbody. Once that comes through, finish the process.
3. FB message or Email me to let me know what gift card you would like!

Happy Shopping!

<3,

Kell

My Thanksgiving Plan

Turkey Day. Thanksgiving. Stuff-yourself-till-you-roll-out-the-door day.

Call it what you want, it's one of the scariest days of the year for people who are being diet conscious and eating clean. I know because this is my first Thanksgiving that I'm actually nervous about!

In the past, I would wear my "big" jeans or maybe even my stretchy pants. But this year is different. I'm NOT going to derail all of my hard work just because the food looks, and smells, yummy. I am now armed with tools to help me get through the day. And come to think of it, I'm gonna wear my NEW JEANS that fit oh-so-nicely!


My first tool is my knowledge of how to eat.

I WILL still be eating every 2.5 - 3 hours throughout the day. My day will start with my workout (TurboFire 45 EZ). Then it's time for breakfast, which I think I'm going to make Power Cereal. My mid morning snack is going to happen right when we are visiting the hubs grandmas at the nursing home. An apple and cheese stick should do the trick nicely! Lunch is going to be my Shakeology because it's easy and portable! Mid afternoon snack is going to happen right around when my mom is serving Thanksgiving Dinner so I'm going to probably swap out the snack for dinner. Then I will have two snacks after dinner.

My plan for dinner is to eat whatever I want! YUP - you read that right! I'm going to indulge. Know why I can do that? It's pretty simple. I can indulge on one meal because I am so extremely careful the rest of the time. One meal IS NOT going to kill me.

Now, am I going to eat 5 heaping spoonfulls of moms sweet potato casserole with loads of butter and brown sugar? NOPE. Am I going to eat 2 helpings of mashed potatoes with butter? NOPE. Am I going to have 3 pieces of pumpkin pie for dessert? NOPE.


My second tool is knowing what I'm going to eat ahead of time:

• Turkey - that's about as clean as you can get!
• Stuffing - my mom is AWESOME and is making it with whole wheat bread! I love her!
• Mashed Potatoes - these are my weakness so I usually stay away, but I'm going to enjoy some because when I deny myself, I find that I crave it even more!
• Sweet Potatoes - this year, I'm going to stay away from the sugary topping and just have about a 1/2 cup serving of the actual potatoes.
• Cranberry Sauce - seriously - who can resist this? I'll just be having a little bit!
• Green Bean Casserole - I'm going to stay away from the crunchy fried onions that top it and try to not get too much "manufactured sauce - aka - cream of mushroom soup" on my plate and in my mouth.
• Pumpkin Pie - Don't even think of asking me to skip this. I just won't do it. BUT I will choose a smaller piece this year.

After dinner, I plan to be armed with apples and cheese sticks (my staple snacks due to this dang gallbaldder!). They calm my sweet craving and fill me up nice!

My third, and last tool, is going to be water. Lots and lots of water. My body thrives on getting enough hydration and this is one day that I will not mistake my thirst for hunger!

When it comes to big holidays - it's best to remember that you don't have to deny yourself ANYTHING. You can eat whatever you want. Just don't make excuses about it. I'm not. I'll eat what I want and so maybe I only lose 1 pound this week instead of 2. Guess what??? It's completely worth it to me!

<3,
Kell

Kitchen Makeover

Congratulations! 

You have made the decision to start cleaning up your eating! The first place you need to start is your kitchen. Take time this week to get everything ready to help you on your journey to the new you! Here's what you need to do!

Start with the right tools!

You are going to find that there are certain kitchen tools that you are going to use every day. Keep these together in one drawer or cupboard for quick and easy access:

• measuring spoons
• measuring cups
• paring knife(s)
• food scale - that's the exact scale I own ------>
• snack and sandwich sized Ziploc baggies
• small plastic or glass storage containers

There is a saying in the weight loss world: Open bags lead to saddlebags! Man is that the truth! I'm not sure about you, but I can't ever just eat one serving of anything if I'm eating it straight from the container. Not even carrots! So, when you come home from the store, IMMEDIATELY separate your food into individual portions. Do it with almonds (14 almonds), pretzel sticks (10 or so sticks), tortilla chips (24 chips), whatever your poison is! Then put the baggies at eye level in your pantry so you can grab them quickly!

When I started on my journey, the very first thing I did was DITCH THE JUNK. I came home and opened my fridge and cupboards and PITCHED everything that a well tuned athlete would not eat. The white bread, the box of Lucky Charms, the fruit snacks, the candy, the soda, etc. It was all gone! My husband about had a heart attack but he's used to it now!

DID YOU KNOW???

Did you know that food marketers pay MILLIONS of dollars each year to insure that their products are right at your chest level in the grocery store? Why chest level? Because that's where children who sit in the cart look. Check out the cereal isle next time you are at the store. I would put money on it that all the sugary stuff is right at your chest level. 

Well GUESS WHAT? Two can play at that game!

Take a few minutes and do the same thing in your house that food marketers pay millions to do in the grocery stores. Place your quick, healthy, pre-portioned foods right at your eye level in the pantry and fridge. This way, they are the first things you see and you are more likely to grab them! Set your greek yogurt right near your berries, that way you can grab both at the same time!

Another great snack to have at eye level are hard boiled eggs! The whites are packed with protein and are super quick! Prep them on Sunday, set them in your fridge, and then just toss the yolk and enjoy!

A staple in my diet right now (due to gallbladder issues - that's a whole other blog post...) is canned tuna. I prefer the cans because I can recycle them (I'm a tree hugger) and they are cheaper (let's just say that I'm frugal). I store them in the fridge because I can't stand warm tuna - can you??? Grab a can of tuna, a few spoon fulls of 0% plain greek yogurt, and some relish and you have tuna salad on the go! I love it on some Ezekiel bread with some 2% cheese sprinkled on top - YUM!

Substitute this for that!

Another great trick is to go through your food and substitute what you can. Instead of having regular ketchup in your fridge (hello high fructose corn syrup!), trade it out for the organic ketchup. How about a no sugar added version of your jelly or jam? Instead of buying bricks of cheese, buy 2% (lower fat) string cheese. Swap out that sour cream for 0% greek yogurt. 

I stumbled on an app a few months ago that is great for comparing brands and versions of food. It's called Fooducate and it allows you to scan the bar codes of two products to do a side by side comparison. It will even tell you if the food is GMO free - SWEET!

What about your pantry?

Most of your healthiest foods are going to be found in your fridge. I'd say that 80% of the food I eat comes directly out of my fridge. Once you have all that figured out, it's time to move onto your pantry! You usually head to the pantry for something crunchy, carb loaded, fast and/or sweet. Now it's time to find healthier versions of those staples!

Keep the healthiest pantry foods AT YOUR EYE LEVEL! Remember those food marketers who pay millions to get the prime spots at the store? Well, be your own food marketer! Put the bad stuff in hard to reach places! When you want something quick, are you going to take the time to get the stool out to reach the back corner of the pantry, or are you going to grab what is right at eye level?

When you buy your food in bulk (gotta love Costco and Sam's!), take everything out of the packaging right away. Repackaging is KEY to changing your diet! 

Here's some staples I like to keep handy in my pantry:

• Unsalted Brown Rice Cakes
• Unsalted raw almonds, cashews, peanuts, walnuts, pecans, etc.
• Old fashioned rolled oats
• Steel cut oats
• Protein powder
• Shakeology
• Low sodium/no salt added Canned Black Beans
• Low sodium/no salt added Canned Diced Tomatoes
• Instant brown rice
• Quinoa
• Dried fruit - but be careful and make sure your version has NO SUGAR ADDED!
• Quest protein bars
• All Natural Peanut Butter
• Almond Butter
• Annie's Organic Mac and Cheese (for the occasional splurge)
• Oat flour
• Dark chocolate (70% or higher if possible) for cooking
• Canned pumpkin
• Low sodium, organic chicken broth

If you looked in my cupboards right now, you would also find some Funfetti cake mix - but you would have to look REALLY hard to find it ;)

Put everything in your kitchen where people know to look for it. My pantry is BORING. There's nothing "good" (hubs words, not mine!) in there because I refuse to buy it! That is very intentional. If it's not in the house, we can't eat it! I want my family to know that all the good food is in the fridge and that's where they should look for snacks and meals!

So, where do I start???

1. Get your gadgets set up and readily accessible.
2. Remove all of your high fat, sugary temptations from your kitchen.
3. Swap out foods in the fridge for lower sugar/organic/lower fat versions.
4. Stock up on baggies and containers so you can pre-portion your grocery store finds!
5. Clean out your fridge!
6. Put your pre-portioned food in the million dollar spot - EYE LEVEL!

What are you waiting for? GO CLEAN OUT YOUR KITCHEN!

<3,

Kell

Sugar Sugar Sugar

I am a sugar addict. Yup - I'm admitting it. I CANNOT just have a little bit of it. It's either all or nothing for me.

So, I made the decision at the end of September to cut it out of my diet. Or, at least cut it out as much as I can. The difference has been amazing. The weight has been falling off and I have never felt better.

I could go on and on about what are good sugars and what are bad sugars, but I found a nifty little picture that sums it up real nice, so I'm gonna make this blog post a short one (it IS Sunday after all) and get to the point with my pic.

I think it's obvious, but you want to avoid the "NO" sugars and use the "YES" ones occasionally. Just in case you don't know, HFCS is High Fructose Corn Syrup.

Before you go ahead and add that extra sugar to your diet, I want you to imagine that I'm right beside you, telling you this to your face because IT'S TRUE!

<3,
Kell

We are going to a restaurant - what do I eat?

I.LOVE.going.out.to.dinner. There - I said it! I'm gonna own it!

I hate to cook. I'm bad at it. I can NEVER think of anything good to make.

So, why not let someone else do the cooking for me??? BRILLIANT, I tell you, BRILLIANT!

But there's a load of trouble when going out to eat. The fried food smells so good! The appetizers are so, well, appetizing. The dessert is STARING at you from that dessert cart...I could go on and on.

Most of us have a really hard time sticking to our clean eating/healthy eating when we go out to eat. My hubby says "hey, you've earned it, treat yourself". So, I did once. And guess what? I paid for it later! My stomach is actually accustomed to this healthy/clean lifestyle I'm leading now. When I throw a monkey wrench, or Primanti's sammich, into the mix - it can get ugly. So, I've learned to just make good choices when dining out.

They might be hard to find - but the good choices are there!

The FIRST THING you should do is ask for a to go container right away! Restaurants have MASSIVE portion sizes. That meal they just brought you is actually 2 or 3 meals. Put at least 1/2 of your food into a to go container before you even touch it. That way, there is no chance of over indulging!

Always, always, always look for salads. If you can get grilled chicken or shrimp on that salad that's even better! If you can get simple vinegar and oil dressing, that's a massive plus. That way you can control the oil content, and in actuality, the fat content! Have the restaurant hold the cheese. They put a TON on and a small portion to them is 1 cup instead of 2.

If you can't or don't want to have a salad, then look for some type of broiled or baked fish. That's a safe choice. Add a baked potato, bonus points if it's a sweet potato, and you have a meal!

Another option would be some type of grilled chicken meal. A favorite restaurant of mine in these parts has a great grilled BBQ chicken platter. I get it with steamed veggies and a sweet potato! It's deliciousness that I don't have to cook!

Another great option - broth based soup. French onion soup, minus the tons of cheese and 937249072 white bread croutons, is a pretty healthy choice!

Here are some words you want to avoid when dining out:

• Fried
• Alfredo
• Sauteed (hello butter!)
• Breaded
• Crusted
• Cream(y)
• Cheese Filled

Here are some words you want to look for when dining out:

• Grilled
• Baked
• Broiled
• Lite
• Senior portions

Ok - so you get the idea. What if you are craving a sandwich? Those are pretty healthy - right? WRONG!!!

I never knew, until I was a waitress, that restaurants actually heavily butter their buns and bread, toast them and then put all the goodness on them. That's TONS of extra calories! How about the spicy mayo that comes with that burger? Can you say clogged arteries???

If you have to have a sandwich, ask for UNBUTTERED, preferably whole wheat, bread or bun. Skip the mayo. How about a side salad instead of those fries? Get a veggie burger instead of the full fat beef burger. I can promise you that restaurants do not use nice 93% beef - it's probably the 70% stuff. Don't get your burger smothered in sauteed mushrooms and onions - EXTRA BUTTER!

Are you starting to get the picture about how to eat healthier while still enjoying your favorite restaurant? 

So what are you waiting for? GO OUT TO DINNER! Enjoy yourself! Just make good choices!

<3,

Kell

Slim in 6

HOLY MOLY!

They did it again! Just in time for Christmas Shopping!!!

The Slim in 6 series is on MEGA SALE! It's not gonna last long. Click on the Shop tab at the top of my blog, click on fitness programs on the left hand side, and then on Slim in 6. All the programs are on sale!

This is the perfect program for those of you that are getting back into working out. It's low impact and easy on the knees!

CLICK ON THE LINKS BELOW to take advantage of these amazing offers!

Slim in 6 Deluxe - $79.80

Slim in 6 Rapid Results - $39.90

Slim in 6 - $29.90

Slim in 6 Express - $19.90


This is ONLY AVAILABLE through your Beachbody Coach (me) and is only for a very limited time!

What are you waiting for??? GO SHOPPING!

<3,
Kell

I'm gonna be gone all day - how am I going to eat clean?

It's going to happen. One of these days you are going to have to be out of the house the entire day. Talk about doing some damage to a clean eating way of life!

The best thing you can do is have your cooler and healthy snacks with you at all times. I knew I was going to be out and about today so I packed 2 apples and 2 cheese sticks for myself. It's SO important that you make sure to eat a complex carb AND a protein at each meal. If not, then you are going to get HUNGRY and very quickly!

I eat a lot of low fat cheese sticks because of my gallbladder issues. I would much rather have some all natural peanut butter with my apple, but my gallbladder cannot handle the fat that is in peanut butter. Some of my favorite protein's to have with my fruit or veggies before I started having belly issues were hummus, nut butter, and almonds. I just wanted to let you know of that ahead of time so you know to sub out some cheese sticks with other proteins you like!

Here's what my day looks like if I'm going to be out and about for a while:

Breakfast - Shakeology
Snack 1 - apple and cheese stick (I always take 2 apples and 2 cheese sticks with me everywhere - just incase!)
Lunch - Chicken salad pita and veggies OR healthy grilled chicken salad if out to lunch.
Snack 2 - Pumpkin protein bars
Dinner - See Lunch
Snack 3 - Pumpkin protein bars


In this sample schedule, everything is very portable and easily thrown into a cooler with an ice pack. That way, I don't have to worry about heating up anything.

When ordering food at a restaurant, you have to be very careful. Restaurant portions are HUGE! I like to order grilled chicken salads with a low fat dressing. I try to stay away from the fat free dressings because I don't like all the fake ingredients in fat free foods. I also ask for the cheese and fries on the side. More to come about choosing food at a restaurant in a later post!

Another great idea is to always have some extra Shakeology on hand. It's very easy to mix up with water. I bought a baby formula dispenser and have 3 servings of Shakeology on hand at all times! You can also order some individual packets.

<3,
Kell

Italian Turkey Meatballs

Ever since my gallbladder issues have cropped up, I have had to find new ways to get protein. My body just can't handle fat. So, I came up with these little gems! They are yummy and hit the spot. Not to mention I packed a TON of veggies in them! My family can't protest veggies if they can't see them - right??? They go great in a whole wheat pita as a meatball sandwich and they work really well as traditional meatballs paired with spaghetti!

Ingredients:

(makes 24 - 25 meatballs)

• 2 pounds Ground Turkey Breast
• 1 whole egg, beaten
• 1 cup whole wheat bread crumbs
• 1 cup onion, finely chopped
• 1 cup carrots, shredded
• 1 cup zucchini, shredded and moisture squeezed out
• 1 Tbsp dried parsley
• 1 Tbsp dried oregano
• 1 Tbsp dried basil
• 2 cloves of garlic, chopped or passed through a garlic press

Directions:

1. Preheat oven to 400 degrees.
2. Combine all ingredients in a large bowl. Mix by hand until completely blended together.
3. Use an ice cream scoop to make meatballs and place onto a prepared cookie sheet. My ice cream scoop yielded 25 meatballs.
4. Place cookie sheet(s) into the preheated oven and cook for about 20 minutes. My oven always takes longer so I cooked mine for 25 minutes and it was perfect!

You could also pan fry these to brown them on the outside and then throw them in with spaghetti sauce in the crockpot on low for 8 hours. That way, dinner is done when you get home! YAY!

Serving details:

1 serving = 1 meatball

Calories = 64

Carbs = 2

Fat = 1

Protein = 9

Calcium = 0

Sugar = 1

This data was compiled using My Fitness Pal. Data will change depending on the specific ingredients you use.

Enjoy!

<3,
Kell

How to battle a sugar craving

It happens to all of us. You are out and about, or maybe you are at home, and something triggers a craving. It's not a normal craving. You don't want to eat an apple. You don't want a sandwich. You don't want pasta. You want SUGAR!

White. grainy. sweet. SUGAR.

For me, I can't even LOOK at a Reece's Peanut Butter Cup without drooling. Literally, my mouth waters. AND, it's watering now as I write this!

When the craving hits me I have to put myself in a time out. If I don't, I will end up eating way too much of the sugar. Am I always able to make the craving go away - nope - but I can usually lessen it and be happy with just a bite :)


So what do I do to calm the craving?

1. Move
2. Snack on something HEALTHY
3. Call/email/text/message my accountability buddy
4. Drink some tea
5. Check my emotions
6. Count down from my current weight to my goal weight while taking a sip of water after each number
7. Give in

Move

I get up and move around. I find I crave foods when I sit and watch TV. I've tried to cut TV out of my life as much as possible, but I just cannot give up my Grey's, Private Practice, NCIS, or Criminal Minds. I just won't do it. If moving doesn't work, I'll make my hands busy. I'll write a blog post or crochet something or browse Facebook.

Snack on something HEALTHY

If I'm craving something sweet, I'll go grab an apple. There's nothing better than a sweet, crisp, cold apple. If it's a honeycrisp, well, that's even better!

Accountability Buddy

If you don't have one of these for yourself, GO GET ONE NOW! Heck, I'll be your buddy! Have a place you can go on Facebook (challenge group) and ask for encouragement. Call your buddy and have them talk you down from eating the entire dirt cake sitting in front of you. Text your buddy and keep those fingers busy! Whatever you do, be accountable for your actions and you are less likely to slip up!

Drink some tea

I did this tonight as I was writing this blog post! I was getting snacky, which usually leads to a sweet craving for myself. So, I made some green tea with blackberry and pomegranite and I sweetened it with 1 tablespoon of organic honey. It COMPLETELY hit the spot!

Check your emotions

Why are you craving something bad? Are you upset? Are you angry? Are you bored? Are you frustrated? Are you sad? Emotional eating is a big problem for a lot of people - and for me too! I am a horrible eater when I'm upset. So, I try to check my emotions and make sure I'm not eating just because I feel bad.

Count down

This is a great way to calm that craving. The water you sip after each number is going to slowly fill up your belly which will in turn tell your brain that it's full. If you still have a long way to go to goal (like me!) then this will be pretty effective for you. If you only have 3 or 4 pounds left to your goal weight, well, this might not work as well for you.

Give in

Sometimes it's OK to give in to your craving! I did it the other night. I needed something sweet. I don't know why, I just did. Everything I did failed so I just ate that snack sized Kit Kat that was staring at me. And you know what - I DIDN'T BEAT MYSELF UP about it! If I don't enjoy those cravings every once in a while, I'd go crazy! Everything in moderation - right?

Check out this fun graphic that I found on Tosca Reno's Eat Clean Diet website. It inspired me to write this blog post!

<3,

Kell

Eating Clean Nutrition Rules

Great. We know what eating clean is. We know what simple and complex carbs are.

WHAT DO WE DO NOW?

Good question - I'm glad you asked!

You want to eat 3 basic groups of food each day. Complex carbs, lean protein, and healthy fats.  For a breakdown of what is specifically in each category, check out the picture at the bottom of the blog. It's all in there for you - but remember - the lists are NOT comprehensive. They are just a sampling!

Complex Carbs
Complex carbs should equal 55% of your daily food intake.

• 35% (4 - 6 servings) should come from greens.
• 20% (2 - 4 servings) should come from starch.

Lean Protein

Lean proteins should equal 27% (6 servings) of your daily food intake. Some of your complex carbs can even count as a lean protein (hello quinoa - pronounced KEEN-WAH)!

Healthy Fats
Healthy fats should equal 18% of your daily food intake.

<3,

Kell

Good Carbs vs. Bad Carbs

Carbs. We love 'em. We hate 'em. We love to hate 'em.

We NEED carbs in our diet in order for our bodies to function properly. However, there are two different types of carbs. Complex Carbohydrates (good carbs) and Simple Carbohydrates (bad carbs).

How do you tell the difference? Well, that one is actually pretty simple.

Simple Carbs

Simple carbs are going to be things that are made with "white" ingredients. White sugar and white flour. Can anyone say donuts, pastries, candy, cookies, regular pasta, fruit drinks/juice, alcohol, white bread? The list goes on and on - hopefully you get the picture.

Oh, and we can't forget everything made with High Fructose Corn Syrup. I'm not even going to get into that one...

Simple carbs should be avoided at all costs. They are going to spike your blood sugar and end up being empty calories because they are not going to satisfy you for long and you will just be hungry again 30 minutes later. We don't want that, do we?

Complex Carbs

Complex carbs are going to be all the other carbs. Fruits (yes fruit is a carb!), veggies (yes veggies are carbs), whole wheat bread, quinoa, brown rice, sweet potatoes, I could go on forever!

Complex carbs are GREAT for you! They are going to make up about 55% of your diet! They are going to keep you full and satisfied longer. A fruit, ex. apple, is really a simple carb BUT it's a good one because it also has FIBER. Do you know what fiber does? It keeps your belly full!

I found this great picture on Tosca Reno's Eat Clean Diet website. If you have some time, snoop around and see what you can learn!

<3,

Kell

Chocolate Peanut Butter Cup Shakeology

Who DOESN'T love chocolate and peanut butter together? If you don't, that's ok, then there's just more for ME ;)

Ingredients:

• 1/2 cup unsweetened almond milk
• 1/2 cup water
• 1 scoop chocolate shakeology
• 1 Tbsp all natural peanut butter (you can do 2 Tbsp but that adds a LOT of calories...)
• Ice as desired

Throw it all into the magic bullet (or blender), blend until smooth, and enjoy! If you like a thinner consistency (one you can drink) then use less ice. If you like a thicker shake, use more ice! YUM!

<3,

Kell

New jeans

The time has come. I officially needed a new pair of jeans, and it's finally for the RIGHT reasons!

My "fat" jeans won't even stay on my body. My pre-pregnancy jeans go on and off without unbuttoning or zipping them - not to mention, when a certain sneaky 3 year old comes into the room and pulls on my back pockets, I no longer am wearing my pants!

So what did I do? I went to Target and got me some NEW JEANS! And they FIT! Without a muffin top I might add! I guess that's what losing 21 pounds does for you :)

Now, I'm gonna do something I didn't really want to do, but I just have to. The difference in 21 pounds is just amazing. Here is my "before" pic and my "current" pic. Thoughts???

<3,

Kell

Chocolate Pumpkin Pie Shakeology

These fall themed Shakeology recipes are KILLING me! I seriously want to drink at least 2 a day!

Ingredients:

• 1/2 cup unsweetened almond milk
• 1/2 cup water
• 1 scoop chocolate shakeology
• 1/2 cup canned pumpkin (the ONLY ingredient should be pumpkin...)
• 1/2 tsp cinnamon
• 1/2 tsp nutmeg
• Ice as desired

Throw it all into the magic bullet (or blender), blend until smooth, and enjoy! If you like a thinner consistency (one you can drink) then use less ice. If you like a thicker shake, use more ice! YUM!

<3,

Kell

Chocolate Banana Nut Bread Shakeology

How's this for a yummo fall recipe???

Ingredients:

• 1/2 cup unsweetened almond milk
• 1/2 cup water
• 1 scoop chocolate shakeology
• 1 medium banana
• 2 Tbsp instant oats
• 1 Tbsp pecan pieces
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• Ice to taste

Throw it all into the magic bullet (or blender), blend until smooth, and enjoy! If you like a thinner consistency (one you can drink) then use less ice. If you like a thicker shake, use more ice! YUM!

<3,

Kell

Holiday Hotties and Hunks

Nov. 1 - Dec. 31 is my favorite time of year! 

Warm apple crisp baking in the oven, the Eat N' Park Christmas Tree Commercial, pancakes for breakfast on the weekend, Peppermint Mocha Latte at Starbucks, CHRISTMAS COOKIES, Thanksgiving dinner (hellllllloooooo Mom's Sweet Potato Casserole), 25 extra pounds from eating all of the yummy food, Twinkling Christmas lights, kids getting to write their Christmas list and then sit on Santa's lap to whisper in his ear...

WAIT A SECOND - HOLD THOSE HORSES!

Did she just say 25 extra pounds from eating all that stuff? Well, not really, but it sure feels like it sometimes - right?

Admit it - you've had to unbutton your pants after you got done eating your Thanksgiving and Christmas dinners. I'm not gonna lie - I've done it. Then I wised up and wore stretchy pants on Thanksgiving and Christmas...

Well this year is different! Starting on Nov. 19th, a few fellow Beachbody coaches and I are going to be running a "Holiday Hotties and Hunks" Shakeology Challenge group. It's going to last 8 weeks - Nov. 19 - Jan. 6. Our main goal is to NOT gain weight (and possibly even lose a few pounds) this holiday season!

How in the world are we going to accomplish that? Well, it's actually pretty simple. We are going to eat right and replace one meal a day with Shakeology (on home direct). Some of us are even going to make a commitment to working out at least 5 days a week, but that's not a must for this challenge group.

We know that this time of year is TOUGH! From family gatherings, to parties at a friends house, work holiday parties to Thanksgiving dinner - eating this time of year is HARD. Not to mention, all the Christmas shopping and decorating we all have to get done!

We decided on this specific challenge because we KNOW how hard the holidays are. We know that you don't have any extra time. But we do know that you have the time to replace one meal a day with your Shakeology. We also know that you have the ability to make better food choices. Are we asking you to deprive yourself? NO. Are we asking you to be the party pooper? NO. We are asking you to take charge of your life in a time when people typically let themselves go.

So, who's on board with us? Feel free to email me, look me up on Facebook, or email the coach that sent you to this page. They can help to get you started in our Holiday Hotties group!

<3,
Kell (and Mia and Dani too!)

Chocolate Covered Banana Shakeology

Seriously - these Shakeology recipes are to die for! If you are a banana fan, then this one is for you!

Ingredients:

• 1/2 cup unsweetened almond milk
• 1/2 cup water
• 1 scoop chocolate shakeology
• 1/2 - 1 whole medium banana (the banana will thicken the shake, so you may need to add some more water)
• Ice to taste

Throw it all into the magic bullet (or blender), blend until smooth, and enjoy! If you like a thinner consistency (one you can drink) then use less ice. If you like a thicker shake, use more ice! YUM!

<3,
Kell

Chocolate Frosty Shakeology

Talk about a sweet treat! Perfect for that frosty craving!

Ingredients:

• 1/2 cup unsweetened almond milk
• 1/2 cup water
• 1 scoop chocolate shakeology
• 1 tsp vanilla
• 1 Tbsp honey
• Ice to taste

Throw it all into the magic bullet (or blender), blend until smooth, and enjoy! If you like a thinner consistency (one you can drink) then use less ice. If you like a thicker shake, use more ice! YUM!

<3,
Kell

NO-vember

So, it's that time of year. Novemeber. You know - the month that everyone starts planning for the holidays. It's the hardest time of the year for me. We just came off Halloween - HOLY CANDY! We are 2 WEEKS away from Turkey day. Then it's another 4 WEEKS until Christmas.

This time of year has always been a time of indulgence for me. Lots of halloween candy lying around. Tons of yummo pumpkin recipes LOADED with butter and sugar. Oh - and the CHRISTMAS COOKIES! We can't forget those!

Well, this year is different. Instead of being regular November, this year it's NO-vember for me!

I am making some promises to myself. Wanna hear them?

1. NO - I will not eat all of my son's Halloween candy.
2. NO - I will not have to unbutton my pants on Thanksgiving.
3. NO - I will not gain weight this holiday season and be unhappy with myself!
4. NO - I will not make the same old New Year's Resolution and break it 3 weeks later. Why Because I'm MILES ahead already!

What do you want to say NO to this November? How are you going to do it?

The best say to say NO is to say YES to joining one of my Beachbody Challenges. You will feel energized, eat better, and not gain weight LOSE WEIGHT this holiday season! My next challenge starts pre-season on Nov. 19th. It's not too late to get in on it! Join me if you want to see the SAME results I'm having (21 pounds and 3 pants sizes since Sept. 15th!).

<3,

Kell

How many calories should I eat?

When you want to lose weight and get healthy, the amount of calories you eat in a day MATTER!

I used a combination of the following three websites to figure out how many calories to eat in a day. I'm an overweight, nursing mom, so I eat more in a day than a typical woman would.  Please take a minute to figure out how many calories you need to lose weight.

Here's the three links:

1. My Fitness Pal is a great food tracking website. They also have an AWESOME app for your smartphone. You can even scan in barcodes to get nutritional info. When you initially sign up, it helps you calculate how many calories you need in a day to lose weight. You can customize the calories if you need to. I made mine a bit higher than it suggested because I am a nursing mom. One really cool thing about MFP (as I call it) is that when you enter your weight changes into the system, it automatically adjusts your caloric needs! How cool is that?!
   
2. TeamBeachbody.com has a great tool for estimating your caloric needs. Click on the link to sign up for a free membership if you haven't done so already. Once you are signed up, roll over "Get Fit" and select "Fitness Tools" from the drop down menu. Once at the page, click on "Caloric Needs Calculator" at the very bottom of the paragraph. This is a GREAT resource!
   
3. Livestrong.com also has a great caloric needs calculator. It estimated my needs REALLY high so I follow the other two instead of this one. But it is another great resource!
4. 
   

<3, 

Kell

Chocolate Covered Strawberries Shakeology

This is my "go to" Shakeology recipe. In fact, I rarely deviate from it. I just love it!

Ingredients:

• 1/2 cup unsweetened almond milk
• 1/2 cup water
• 1 scoop chocolate shakeology
• 7 frozen whole (no sugar added) strawberries

Throw it all into the magic bullet (or blender), blend until smooth, and enjoy! If you like a thinner consistency (one you can drink) then use less frozen berries or even fresh berries. If you like a thicker shake, use more frozen fruit or add in some ice!

(seriously - this is my favorite!)

<3,
Kelly

How much water should I drink?

In order to succeed in your weight loss/health journey, you MUST drink enough water! Most doctors say that the average person should drink 6 - 8 glasses of water a day. That typically adds up to around 64 ounces. However, that is NOT enough for someone who is working out and attempting to lose weight.

The general rule is to drink 1/2 of your body weight in ounces of water, DAILY. For example, a 150 pound woman should be drinking 75 ounces of water a day.

Think about it. Your body is mostly comprised of water. It is in every little fiber of your body. When you don't drink enough, you be come dehydrated. Then your body goes into starvation mode. Your weight loss will stall.

Click HERE to help you figure out EXACTLY how much water you need daily.

Great, so you finally know just how much water you need. HOW THE HECK are you going to keep track of how much you are putting into your body? 

Here's how I do it. I have a 28 oz water bottle that I fill 4 times every day. That is more than I really need, but I don't mind getting a bit extra. I have 4 hair bands on my bottle and each time I fill it up, I move one hair band down on the bottle. That way, I know how many more I have to go! It's super easy and kind of fun!

So what are you waiting for - GO GET YOUR DRINK ON!

Eat Clean Basics

Eat Clean Basics

It is very important when exercising and trying to lose weight that you eat 6 small meals per day.  This helps you to keep your blood sugar levels steady. It also helps you body maintain its muscle mass and fuels your body for your daily activities.  

I recommend that everyone who is trying to lose weight or get healthy, buy and read Tosca Reno's Eat Clean Recharged Book. It is my bible. I bought it after having a few friends recommend it to me and I'm so glad I did. She really explains the entire history and science behind eating clean and why you should pair your foods strategically together to get the results that you want! 

Tosca's main principles are as follows:

1. Eat more - 6 small meals a day!
• Each meal is 2.5 - 3 hours apart
• Here's what it looks like:
• 7:00 am - breakfast
• 10:00 am - snack
• 1:00 pm - lunch
• 4:00 pm - snack
• 7:00 pm - dinner
• 10:00 pm - snack
• Make this work for you. Adjust the times as needed but DO NOT go more than 3 hours without eating! You want that metabolism to stay high!
2. Eat breakfast EVERY DAY!
• It's preferable to eat within an hour of waking up. It starts your metabolism and gets your body ready for the activities you have to do during the day.
3. Eat a lean protein and a complex carb at every meal - 6 servings of each!
• There is a HUGE difference between a simple carb and a complex carb.
4. Eat enough HEALTHY fats!
• Almonds, avocados, cashews, cold-water fish, flaxseed, hazlenut oil, nut butters, olive oil, pecans, pumpkinseed oil, safflower oil, sunflower seeds, walnuts, and many more!
5. Drink plenty of water! 
• A good rule is to drink 1/2 of your body weight in ounces. Ex: a 150 pound woman *should* be drinking 75 ounces of water each day. 
6. Carry a cooler packed with clean eats!
• That way, you are NEVER without your good food! No Excuses! 
7. Depend on fresh fruits, veggies and whole grains for complex carbs!
• Simple carbs = WHITE foods (think white flower and white sugar). Fruit is also a simple carb but a good one because it has fiber that slows digestion.
• Complex carbs = amaranth, brown rice, buckwheat, bulgar, cream of wheat, millet, oatmeal, quinoa, wheat germ, whole grain pasta, bananas, carrots, chickpeas, beans, sweet potatoes, potatoes, radishes, split peas, lentils, yams, artichokes, asparagus, beet greens, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, kale, lettuce, okra, spinach, tomatoes, turnip greens, watercress, zucchini, apples, berries, citrus fruits, dried fruits (in moderation - no added sugar!), grapefruit, grapes, kiwi, lychee, mango, melons, oranges, papaya, passion fruit, pears, plums, pomegranite, and many more.
8. Stick to proper portion sizes! 
• Proper portion of protein = what you can fit in the palm of one hand.
• Carbs from fruit and veggies = what you can fit into two cupped hands.
• Starchy complex carbs = what you can fit in one cupped hand.
• Healthy fats = a scant handful of nuts (ex - 14 almonds), or 1 - 2 tablespoons of a healthy oil.

So now that you have the principles, what does a meal plan look like? I try to drink a big glass of water with each small meal. Here's what I typically pick my meals from:

Breakfast

• Oatmeal of some type
• Shakeology
• Protein waffles
• Egg whites and Ezekiel break (I detest eggs so this is NEVER an option for me...)

Snack #1

• Apple and 1T of nut butter
• Plain, non-fat greek yogurt with 1T of honey
• Jamie Eason's pumpkin protein bars
• Apple and string cheese

Lunch

• Shakeology
• Grilled chicken salad with carrots (and any other veggies you want) w/1T olive oil and balsamic vinager
• Avocado Chicken Salad on a whole grain pita
• Chicken breast wrap

Snack #2

• Carrots and hummus
• Protein shake
• Low-fat cottage cheese w/fruit
• Whole wheat tortilla or wrap w/2T nut butter and 1/2 banana

Dinner - typically some type of chicken and veggies

• Salsa Chicken
• Cauliflower Pizza
• Chicken Marsala
• Grilled Chicken w/veggies
• TurboFire Chili

Snack #3

• Shakeology Balls
• Apple and cheese stick
• Jamie Eason's Cinnamon Swirl Protein Bread
• Protein Shake
• Shakeology

All the snacks are interchangeable. Please feel free to take a look at my Eat Clean Recipes page for more meal plan ideas :)

<3,
Kell