Wednesday, May 20, 2015

Clean Eating Cooler Plan 2: Nutrition for Results

 I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance once you goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!  Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below

What to do:

  •  Eat more- eat six small meals each day.
  • Eat breakfast every day, within an hour of rising.
  • Eat a combination of lean protein and complex carbs at each meal
  • Eat sufficient (two to three servings) healthy fats every day.
  • Carry a cooler packed with clean foods each day.
  • Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
  • Adhere to proper portion sizes.
What to Avoid:
  • Avoid all over-processed foods, particularly white flour and sugar.
  • Avoid all chemically charge foods.
  • Avoid foods containing preservatives.
  • Avoid artificial sugars.
  • Avoid artificial foods such as processed cheese slices.
  • Avoid saturated and trans fats.
  • Avoid sugar loaded beverages, including colas and juices.
  • Avoid or do your best to limit alcohol intake.
  • Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
  • Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

  • 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
  • 2 cupped handfuls of vegetables including broth based/vegetable puree soups.
  • Complex Carbohydrates from whole grains and starchy carbohydrates: 
    2-4 portions each day.  A portion is:
    1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
    1 handful of cooked cereal
    1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
    1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

    Lean Protein
    6 portions each day.  A portion is:
    • 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
    • 1 scant handful of raw, unsalted nuts (also a healthy fat)
    • 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
    • 1 palm sized portion of lean meats
    • good quality, sugar- and chemical- free protein powder (hemp, soy or whey).                                                                                                   Beverages:
    • 2-3 liters per day of fresh water with no sodium
    • Clear herbal tea (unsweetened)
    • Black coffee in moderation
    • Green/Black tea
    • Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.
      • Agave Nectar 
      • Maple Sugar Flakes
      • Rapadura Sugar

      If you would like even more support please head over to my consultation application and sign up and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 30 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.  I would be glad to add you to my monthlynewsletter!!!

Friday, May 1, 2015

May Promotions

 There are few things I love more than a good sale and JT just might be on that list! With Memorial Day just around the corner, meaning summer here we come, Beachbody has some amazing products to help get you in shape and feeling confident this season! PLUS,  I am hosting a 30 day Summer Slim Down Support group starting May 25th! All the stars align for you to jump start your health and fitness journey this month.

1. PiYo Challenge Pack (originally: $160, sale $140) and PiYo Kick Start Challenge Pack (Originally: $205, sale: $180

For this deal you will receive the 60 day PiYo program, 1 month of Shakeology, and 30 days of access to Beachbody On Demand, our exclusive streaming website that gives you access to over $1200 dollars worth of programs. Say whaaaat?! An extra $40 bucks scores you a 3 day refresh to go with it! Why the 3 day refresh? Because it allows your body to clear out the crap before you get started on your results!

2. Insanity Max 30 Challenge Pack (Originally $205, sale: $180) and Insanity Max 30 Kick Start Challenge Pack (Originally: $240, sale: $220).

Insanity Max takes it to an entirely different level. It has Tabata, strength training, cardio, you name it and it's there. You work to challenge yourself and beat your previous "max out" time from the week before. It's all about measuring progress! This is one of my top 3 favorite programs of all time and I am currently doing it now. It's for almost all levels, unless you have a serious injury, as there is an amazing modifier included in the programs! You also get a month of Shakeology and 30 days of access to Beachbody on demand! The kickstart pack includes a 3 day refresh! I promise you won't regret having that refresh once you feel the Memorial Day bloat!

Two other amazing  challenge packs are available:

The Ultimate Reset (originally: $275, originally $305). I am starting this 21 day adventure starting Monday, make sure to subscribe to my blog to follow my journey. Better yet, JOIN ME! Yes this is an investment, but it is totally worth it. This program is the all-natural alternative to harsh “cleanses” and starvation diets that returns your body to optimal health—naturally in just 3 weeks! You're allowed to eat amazingly good food while supplementing your body with additional supplements. 

Finally, the Body Beast Challenge Pack (originally: $160, sale: $140) is on sale. This is a great program for people looking to lean out and build muscle. I have done this program partially and it is great for women too! Don't be afraid that you will look like Sagi after this program, women can't naturally build muscles like that:) In this pack you will get the Body Beast DVD programs, 1 month of Shakeology, and 30 days online access to Beachbody On Demand!

And of course, you get me as your personal coach when you join my challenge groups! Any of these programs and any other program you might be interested in through Beachbody, I would be more than happy to help give you more information so that you can make an informed decision to start your journey!

My next challenge group starts May 25th, it's a Summer Slim Down support group! It's 30 days and you can choose any program, your own flavor Shakeology to replace one meal a day, and you'll get 1 of 10 spots in my group; plus 1:1 coaching from that point forward! Be the change you wish to see, it all starts with a 3 letter word, YES!

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7 day FREE clean eating and Shakeology support group

As many of you know clean eating has saved my life. I often hear people tell me that they don't have to eat clean foods because they have their calories calculated and can fit something in or it fits into their macros, etc. But clean eating is so much more than weight loss and maintenance!

So you're probably wondering now, what is clean eating? It is eating FRESH fruits and vegetables, lean meats, and other products that come from the earth. Eating as little processed foods as possible. The toxins (aka preservatives) that are allowed in our food it terrifying. Many are linked with diabetes, heart disease, mood/anxiety disorders, and not to mention CANCER.  Speaking as someone who watched their father lose his life to cancer, you can see why I am so passionate about this lifestyle.

Does that mean I ALWAYS am healthy and never eat processed foods? Hell to the no and I am sending out mad props to those that do, I do not have that much will power.  I have to be able to enjoy food because I love it. I personally practice the 80/20 rule (when I am on my game it's more like 90/10), I really stay focused and eat clean 80% of the time and I allow myself to indulge, but not go crazy 20% of the time. Pretty reasonable once you get the habit down, besides, once you start fueling your body with the right stuff, you will begin to crave THOSE foods instead of poptarts. Believe me, I am speaking from experience.

Here are just a few of the benefits of eating clean:


Eating fresh foods that fuel your body and are easily digested allow your body to work at it's maximum level. This allows you to burn more calories and fat not only when you workout, but throughout the day. PLUS you get to eat more and who doesn't love that? I do and I'm not ashamed to admit it!

So I want to bring to you a FREE 7 day group about the basics of clean eating. 

What does this include:
- 1:1 coaching from me!
- Basics of clean eating information
- 7 day clean eating meal plan
- Grocery list
-Tips and tools that work for busy people


This group will give you an opportunity to try my beloved Shakeology without breaking the bank! This product has changed so much for me, it has curbed my cravings and allowed me to indulge in a "sweet" without ruining my progress. With this group you have the option of purchasing Beachbody's exclusive "Shakeology sampler pack".

For 29.95, you can try each flavor one time and see the benefits of Shakeology as the natural energy boost, among other things, starts to kick in after about 4 days! 

I am accepting 10-15 people for this group and am really encouraging you to give Shakeology a try with this amazing offer! We start Monday, May 11th and it is totally free information. I am so passionate about this information I want to give it to as many people as I can,  both us and our children are the future and what good will we be if we're constantly sick and tired?

Fill out the application below to join us and get more information on how to snag your Shakeology sampler pack! Make sure to click clean eating group and make sure to do it asap, these spots are first come, first serve!

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