Clean Eating Tips That I Live By!

Clean Eating Tips That Worked for ME

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First and foremost, if you do not own a copy of "Eat Clean Recharged" by Tosca Reno go out and get your copy now.  It not only tells you exactly how to get started eating clean but it really gives you the history behind why eating clean is the most beneficial for your body.  There are so many areas that Tosca touches upon in the book that were like "ah ha" moments for me!

Portion sizes- Tosca's strategy does not count calories or points.  Instead you are guided by simply following correct portion sizes and pairing the correct foods together.  So it is very easy to stick to the correct plan because you don't need any fancy sliders to figure out your calories or scales to measure your food.  A serving of protein is the palm of your hand.  A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful.

If you follow the correct portion sizes you will stay on track and are less likely to over indulge.  I literally measure out my blueberries in the morning for my oatmeal by scooping out 2 handfuls and tossing into the oatmeal.

Drink a large glass of warm lemon water when you first wake up before you eat breakfast.  Lemon water is a natural detox and it also jump starts your metabolism in the am.  I use a lemon squeezer and squeeze an entire lemon into my cup and fill to the top with warm tap water.  Then, I do not allow myself to eat breakfast until the entire glass of water is gone. 

Tip:  Lemons tend to go bad quickly so to get the most out of your lemons, squeeze all of the juice into ice cube trays and then just pop them out and go each morning!

 Get a lunch tote- 31 sells these great lunch totes that are perfect for packing healthy snacks and meals.  On Sunday I always sit down and plan out my meals for the week.  I make my grocery list and then I cut up fruits and veggies and portion into serving sizes for the week.  I measure out hummus, all natural PB and nuts as my proteins to pair with my fruits and veggies.  Then, if I am out doing errands I always pack a snack and even an extra one!  I always throw in my shaker cup and shakeology because you can always find water somewhere!  The, I am never stranded and starving!  I will never let myself get to the ravenous stage where I eat everything in sight!  This has been my saving grace when there were no healthy alternatives at a funtion as well.

Carry a refillable bottle with water everywhere you go.  You can add lime, lemon, cucumber and strawberries to your water to give it flavor.  NO SODA OR JUICE!  I'm telling you that it's full of empty calories and you are not going to lose the weight if you drink soda or juice!  Just WATER!

Drink green tea when you are hungry, I noticed that it helps with my cravings especially in the late afternoon or evening!

Are you the type of person that needs something sweet after dinner?  I always grew up needing to have dessert following my meal.  For dinner I will cut up a bowel of fruit and leave it on the table for something sweet after dinner for the rest of the family.  I usually don’t eat it unless I can’t resist.

 Buy in bulk, I go to Costco and buy their 10lb bag of chicken and cut it up into palm size pieces and freeze.  It is better to buy fresh produce than frozen.  Especially in chicken they infuse it with salt water as a preservative.  So instead, buy the 10lbs bags when they are on sale and then portion out palm size pieces for your entire family freeze and voila you have no additives chicken for later!

Another thing that I do all the time is cook extra chicken for your lunches on Sunday or whatever day you are going to use as your prep day.  That way you can slice it up and put it in a tupperware and pull out for salads or wraps for the rest of the week.

Also, cook extra for dinner and place in containers for lunches throughout the week.

You can replace any foods so long as you replace a complex carb with another complex carb ect.  So if you don't like banana's replace them with an apple.  If you don't like almonds replace with all natural pb!

BODY BEAUTIFUL/BODY HEALTH FORMULA

80% nutrition + 10% exercise + 10% genetics = body beautiful/body health

EAT CLEAN PRINCIPLES

1.      Eat six small meals a day.  Eat every two-and-a-half to three hours.  I literally set the timer on my watch to remind me when to eat!  Now that I have been doing it for so long my body just tells me that its time to eat!  My husband always jokes that I eat non stop all day long!  And I DO!!!  
2.      Eat breakfast everyday, within an hour of rising.  So give or take when you exercise.  I exercise first thing in the morning and I don't eat before hand.  I workout, drink my results and recovery drink, grab a shower and then make breakfast.  I always have a warm glass of lemon water each morning as my wake up and detox!  I squeeze 1/2 or a whole lemon into a glass of warm water.  I make it a rule that I cannot eat my breakfast until I drink the entire glass of water.
3.      Eat a combination of lean protein and complex carbohydrates at each meal.  A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish.  A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomoatoes just to name a few.  
4.      Eat sufficient (two or three servings) of healthy fats every day (evoo, avocado)
5.      Drink two to three liters of water each day.  I make this a MUST!  If you want to lose weight then you must drink a lot of water each and everyday.  If you do not drink enough water you body actually holds onto water weight.  Drinking water speeds up your metabolism and helps you lose weight.
6.      Carry a cooler packed with clean foods.  I seriously cannot leave the house without my 31 cooler bag.  Even if I am pretty certain that I am going to be home before my next snack or meal I still throw in an apple and a handful of unsalted almonds and a bottle of water.  It is super easy to throw in a packet of shakeology and your shaker cup.  Then you are never left scrounging for a meal or a drive through to go to.  you always have a healthy snack or meal to hold you over!  
7.      Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.  Limit your starchy complex carbs to two to four servings each day.  I suggest not relying to heavily on juices.  I would aim to get your servings of fruits and veggies each day from actulaly eating them.  This way you get the added fiber from the skins of the fruits!  Juices more often than not have added sugars and additives that our bodies do not need.
8.      Adhere to proper portion sizes.

PORTION SIZES

Protein:  palm of one hand
Starchy complex carbohydrates:  What can fit into one cupped hand

Complex Carbohydrates from fruits and vegetables:  What can fit into two cupped hands together
Healthy Fats:  One scant handful of nuts, 1 to 2 tbsp of oil.

TOP 10 THINGS TO AVOID
1.       Sugar, white flour and over processed foods.  Bread at the bread table when you are out to eat.  Especially when I was trying to lose the weight I would avoid bread at all costs.  I even avoided ezekiel bread or most starchy carbs.
2.      Artificial sugars- NO STEVIA OR EQUAL OR SWEET N LOW ARE NOT GOOD FOR YOU!  I reccomend Agave nectar and honey if you need to sweeten something.  Even then I still think you should use it sparingly.  Again, sugar is addictive and the more you have the more your body will crave it!
3.      Sugar-loaded beverages such as soda and juice- NONE, ZILCH ZERO!!
4.      Super sizing your  meals or portions- If you are at a restaurant always ask for a box and take half of it home!  Restaurants are known for their oversized portions.  Even if it's a healthy meal that does not give you permission to throw your rules out the window!  You can eat the right kinds of foods and have to much and still not see results.
5.      Alcohol, try your best to limit.  My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!  
Alcohol is full of sugar and empty calories so you need to ask yourself,  is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!
6.      Chemically charged foods- So this mean smart ones, lean cuisines or any other processed meals.  Take a look at the labels on your food.  If there are more than 3 ingredients and you don't understand what they are then you probally shouldn't buy it!
7.      Foods containing preservatives
8.      Artificial foods such as processed cheese slices- I very rarely eat a piece of cheese.  I tend to choose feta cheese if I go that route!  Once again your body holds onto bad fats!
9.      Saturated and trans fats
10.  Anti foods, calorie dense foods with no nutritional value.

TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU
1.       Pack a cooler everyday
2.      Carry a water bottle everywhere

3.      Make a shopping list and stick to it- I grocery shop for 2 weeks at a time.  I sit down with my white board, grocery list and recipes and plan out my meals so that my entire family can follow the same eating schedule.  It works and we are all happy!

4.      Prepare planned leftovers
5.      Keep your pantry stocked with staples.  Staples in my pantry are plain unsalted rice cakes, all natural peanut butter, almonds, cashews, raisins, flaxseed, and olive oil!  If I run out of fresh fruits and veggies I turn to rice cakes with peanut butter and raisins!

TOP FIVE EXERCISE TIPS
1.       Set realistic goals for yourself-weekly, monthly and yearly.
2.      Train all of your major muscle groups, arms shoulders, chest, back, legs and abs.
3.      Challenge yourself-vary your routine every few weeks.
4.      Keep cardio fun-try new activities
5.      Stay focused-put your mind into your muscle.

EATING OUT TIPS
McDonalds
Garden fresh salad with warm crispy chicken and balsamic vinaigrette and water.
McDonalds chicken fajita, apple slices without Carmel dipping sauce and water
Burger King flame broiled hamburger and BK side salad with no croutons or dressing and water.
Wendy’s home style chicken go wrap, plain baked potato and water
Subway 6 inch turkey breast or ham sub, apple slices and water.  No dressing or cheese on sandwich!

Article written by Melanie Mitro.

Upcoming Online Challenge and Fitness Group-Svelte for Santa

Summer is winding down and the kids are getting ready to go back to school.  This means a lot of things to many of us.  I know for me it’s the start of high school for Jenna, which includes morning lunch packing, swim practice and meets, work travel, training and more. There are so many areas in life that I could come up with excuses as to why I don’t have time to exercise or eat healthy.  They are all legitimate excuses, too.

-I was stressed out and didn't sleep well

-The dogs kept me awake all night

-Shakeology is too expensive

-I woke up late so I had no time to work out.

-We have other expenses this month so it will have to wait until next month.

-I just don’t have enough hours in the day.

-Jenna had a swim meet so I couldn't fit in my workout

YES all these things are totally legitimate excuses.  Believe me I have given them all.  But I have also learned along the way that you can absolutely find the time.  Something so simple as DVR’ing your favorite TV show, popping in T25, doing a 25 minute all out workout, then hit play on the DVR and catch your fav show all within the same hour it would of taken you to watch one show!  Sometimes it just takes re arranging your schedule, your mindset and your will power to change.  When it comes to food you also have the option to continue to eat the way you currently are, and to exercise but not quite ever really achieve the results you are hoping for.  It’s easy to just continue to count calories but eat highly processed, sodium packed foods and  not get results.  But it’s so darn frustrating to feel like you are exercising to death and nothing is happening.  Been there done that!  Instead, it’s time to focus on the foods you put in your mouth.  No more counting calories everyday, no more depriving yourself and only eating rice cakes and drinking water.  It’s time to feed yourself really really good foods that fill you up and leave you feeling satisfied.  No crazy recipes, no ingredients that you have to search to the end of the world for, just normal everyday clean foods!!  Everything is kid tested and husband approved.  Think crockpot meals, oven bakes, healthy breakfast foods, fabulous quick easy snacks and more.

It’s time, I mean seriously, who are you kidding?  The conditions will never be perfect.  But you can accomplish so much more if you start now.  The sooner you make a change the sooner you will have more energy, more confidence and the ability to go out and do the things you couldn’t do before.

So how can I help?? Well in the month of September I have a lot of things going on and I am excited to share them with you.

If you are looking to get a customized health and fitness plan through me as your Beachbody Coach, then enroll in my 60 day health and fitness challenge.  I can hook you up with T25, Insanity, Chalean Extreme, Body Beast, Turbofire and many many more programs.  

Also, you will receive customized meal planning, recipes, tips, strategies for staying focused when fall sports, football parties, and happy hours come around.  How do you handle emotional eating, stress eating, temptations and cravings?  All of these things will be discussed during the 60 day program.  Lastly each member of the group is required to replace 1 meal a day with Shakeology .  Shakeology is not a protein shake, I repeat SHAKEOLOGY IS NOT A PROTEIN SHAKE!  It’s a complete meal which means it has the proper carb to protein ratio so that you stay full for at least 3 hours, it curbs your sweet cravings, gives you natural energy (no caffeine) and helps you lose weight by giving you a controlled portion size.  Shakeology is equivalent to eating 5 salads in one meal.  So if you tend to not eat enough veggies, are skipping meals and/or making poor choices due to lack of planning then Shakeology is your saving grace.  Try it for 30 days, if you don’t like it you can return for a full refund!!!  If you are interested in being a part of this group please email me at greentahra@yahoo.com.

Here is a sample of what your meal plan could possibly look like:

Are you in?

Skinny Girl Cauliflower Pizza

Ok, so I know that this sounds weird.  Believe me, I am no cauliflower fan, in fact, I avoid it at all costs in my meals.  However, this pizza tastes good!  Try it!  You don't have to stick to these toppings, add your personal favorites.  To keep it skinny and on the clean eating plan, stay away from processed meats and excessive cheese.   Try veggies, olives (small amounts), chicken, etc. 

Ingredients
1 cup cauliflower, grated
1/2 cup shredded light mozarella cheese
1 egg
1 tsp oregano
2 tsp basil
2 tsp parsley
1/2 tsp fennel
1 green pepper
1 onion
1 tomato
Garlic powder, to taste

Directions
Chop pepper, onion and tomato. Set aside. Steam the cauliflower, let it cool and then grate it. Squeeze out the extra water by putting it in a cheesecloth and squeezing, or pressing it to squeeze in a fine mesh sieve. 

Combine grated cauliflower with the mozzarella and egg in a large bowl. Spray a circular or rectangular metal pan with cooking spray before spreading the dough evenly. Sprinkle the dough with fennel, oregano, parsley and basil. Add garlic powder.

Bake at 450° F for 12-15 minutes. Remove the dough from the oven and sprinkle chopped green pepper, onion and tomato, as well as the remaining mozzarella cheese on top. Return the pizza to the oven. Turn the heat up to broil and leave in until the cheese has melted and the crust is crispy.

It will look funky and you will wonder whether it is going to turn out edible during the prep and cooking process.  It will crisp up and be a great crust, and it will taste great!
I have not tried putting tomato sauce on it like a traditional pizza.  If you try it, let me know how it turns out!

Its Friday and I'm sure your weekend is packed with picnics, graduation parties, birthday parties or dinner at a restaurant. As I'm writing this sentence my blood pressure is already starting to rise because I know that all of these things are filled with high fat, sugary, and hard to resist temptations. The last picnic I went to the menu consisted of pigs in a blanket, roast beef, stuffed chicken breasts, mashed potatoes, salad, and fruit salad. Oh, and need I forget the beer, liquor, pop, cookies and cake! So needless to say there was not much for me to choose from. I did my best to keep it clean. People kept giving me weird stares and offering me cake and cookies. I politely declined and drank my water and ate my fruit. When I got home I prepared myself a healthy snack.

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips fromTosca Reno's Stripped book to keep your blood pressure in check!

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more.

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar.

4. Broth is best. When there is no salad option have a broth based soup.

5. NO BREAD PLEASE! Remember this is not helping you achieve your  weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols.

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out).

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing.

If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic.

One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.

Meet a friend at the gym

Have a game night at home with healthy clean snacks

Batters up- organize a kickball or softball game in your neighborhood or with the kids.

Volunteer together at a local charity

Meet at the park for a walk or bike ride

Take a zumba class with friends

Eating clean and creating a healthy lifestyle doesn't have to mean that you are becoming a boring person. There is so much more to experience than food and drinks! Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!!

Here is a great clean eating spin on a classic soup!    The recipe didn't call for meat, but I cooked a pound of ground turkey and threw it in the soup for a complete meal.

Ingredients:

• 1 large onion, diced
• 2 tbsp olive oil
• 4 garlic cloves, minced
• 2 ribs celery diced (1/2 cup)
• 1 large carrot, peeled and diced
• 1 medium zucchini (about 8 oz), diced
• 1 tsp dried oregano
• 1 tsp dried basil
• 1tsp salt
• 1/2 tsp freshly ground black pepper
• 6 cups low-sodium vegetable broth or low sodium chicken broth (48oz)
• 1 28 oz can no salt added diced tomatoes
• 1 15 oz can no salt added crushed tomatoes
• 1 15 oz can low sodium cannellini beans, drained and rinsed
• 1/2 cup whole grain elbow pasta
• 1/3 cup finely shredded Parmesan cheese
• 2 tbsp fresh chopped parsley leaves

Instructions:

• In a large soup pot over medium-high heat cook and stir onion in hot oil 3 minutes or until translucent.  Add garlic; cook for 30 seconds.  Add celery and carrot. Cook and stir 5 minutes, until vegetables begin to soften.  Add zucchini, oregano, basil, salt, and pepper.  Cook for 2 minutes, stirring frequently.
• Add the broth and the diced and crushed tomatoes.  Bring to boiling.  Reduce heat to medium low.  Simmer uncovered for 10 minutes.  Add the beans and pasta.  Cook 10 to 15 minutes more until pasta and vegetables are tender.  Top servings with cheese and parsely.  Makes 6 servings.

Each Serving:  236 calories, 7 g fat, 2 mg chol, 719 mg sodium, 36 g carb, 9 g fiber, 10 g protein.

Delicious Kale Chips

I know that they sound weird, but they cook up and get a satisfying crunch.  Yummy!

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 4 servings, 1 cup each

Ingredients:
1 bunch (about 6 oz.) kale leaves
1 Tbsp. olive oil

Preparation:
1. Preheat oven to 350° F.
2. Remove kale leaves from stems. Tear leaves into bite-sized pieces.
Discard stems.
3. Wash and thoroughly dry kale with a salad spinner or paper towel.
4. Line large baking sheet with parchment paper, if desired.
5. Combine leaves and oil in medium bowl; toss gently to blend.
6. Add desired flavoring combinations; mix well.
7. Arrange kale on prepared baking sheet in a single layer.
8. Bake for 15 to 18 minutes, or until crisp.
9. Transfer onto a wire rack or paper towels; cool.

Nutritional Information (per serving):

Calories: 51

Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 18 mg

Carbohydrate: 4 g

Fiber: 1 g

Sugar: 0 g

Protein: 1 g

Zucchini coming out of your ears? Never fear, Zucchini Lasagne is here!

This lasagne is delicious!  I got this recipe from my friend, Melanie Mitro.  She is a genius at reworking recipes and making them work for eating clean. 

I used a large zucchini and cut some of the slices too thick.  Be sure to cut the slices thin and make sure that they are cooked through by testing them when you pull the dish out of the oven.  I had to bake it an extra 1/2 hour to cook the zucchini thoroughly.  

Ingredients:

• 1 onion finely chopped
• 1 lb of lean ground turkey
• Sea Salt and Black Pepper to taste
• 1 tsp garlic powder
• 3 or 4 small zucchini sliced lengthwise
• 24 oz of low fat or 1% cottage cheese 
• 1 jar of no sugar added spaghetti sauce
• Non fat or low fat mozzarella cheese

Directions:

• Preheat Oven to 350 degrees
• Combine onion, ground turkey, salt, pepper, garlic powder in a skillet and brown turkey until no longer pink.
• Layer Zucchini in the bottom of your pan, then spread a layer of cottage cheese, follow that with a layer of ground turkey mixture, spread a layer of sauce on top.
• Repeat this over again.  Then layer one final row of zucchini on top and cover with sauce and a little sprinkle of mozzarella cheese.

• Cover with foil and bake in the oven for approximately 1 hour.
• Remove the foil and continue to bake for 10 more minutes then remove from oven and let stand for 10 minutes.

Yes it will be a little bit runny due to the water in the zucchini, sauce and the cottage cheese.  I used a slotted spoon to scoop out the lasagna which allows the liquids to stay in the dish. 

A Sample Daily Clean Eating Menu

A number of people have asked me to post what I eat in a day, so here is my food journal entry from yesterday:
Breakfast:
Coffee with Stevia
Vanilla Shakeology with 1Tbsp peanut butter, 1/2 cup almond milk, ice, 1 cup water and a banana
Snack:
1 apple cored
1 Tbsp. peanut butter
Lunch:
Taco salad, recipe I posted the other day on this blog. But I substituted chicken breast for taco meat.
Snack:
1/2 - 1 red pepper cut up
1/4 hummus
(At 2:30)
Snack at 4:30
1/4 lean chili (recipe posted on this blog the other day)
Dinner 5:00
3 egg veggie omelet (recipe posted on this blog)
I drank 4x 28oz. of water
Let me know if you have any questions. We will be planning menus like this in my next Chellange Group.

Goat Cheese and Veggie Omelet- Recipe adapted from the Chalean Extreme Fat Burning Food Guide

2 whole eggs whisked with 1 TBSP skim milk

1 plum tomato chopped, or 1/4 red pepper chopped

1 oz crumbled goat cheese or feta

nonstick cooking spray

1/4 cup zucchini, a handful of spinach or whatever other veggie you want to throw in

Preparation: HEat a nonstick skillet coated with nonstick cooking spray over medium heat.  Saute the veggies and spinach for about 5 minutes, then pour in the eggs mixed with the milk.  Allow to cook for 3-4 minutes. Add in goat cheese or feta and fold over into an omelet. Allow to cook 2-3 additional minutes. Salt and pepper to taste. I put green hot sauce over it and eat.  

Brand New Clean Eating, Shakeology and Fitness Support Just for You to Create a Healthy Lifestyle

My Contact Info: greentahra@yahoo.com

www.beachbodycoach/tahrasmith

It's the beginning of August and summer is more than half over. I seriously hate to even type that because it makes me cringe. Unfortunately it's the sad truth. So let's stop and think for just a few minutes. Ask yourself a few questions:

1. Did you wear the clothes that you wanted to wear this summer?

2. Do you feel confident in your bathing suit?

3. When you look in the mirror what do you see?

4. Do you struggle with emotional eating, social gatherings, vacation and balancing that with healthy eating?

5. Are you busy and lack the time to workout but really want to make a lifestyle change?

6. Do you need someone to keep tabs on you to make sure you are following the right plan?

7. Do you have good intentions with healthy eating but you are constantly frustrated by your lack of progress?
If you are answering these questions and really feeling like this is you then you should consider joining one of my August groups. As a Beachbody Coach and a Clean Eating proponent,  my job is to help you reach your own personal health and fitness goals. Not my goals, YOURS!! So I am hoping that by giving you these options it will really help to make you feel confident in your ability to reach them. We all need accountability in different forms! So for those of you that love going to the gym or have classes that you really like to attend and don't want to do an at home fitness program then my 30 day clean eating and Shakeology accountability group would be a good fit for you!

What is the 30 day Shakeology and Clean Eating Group? It is a 30 day closed online accountability group in which I will teach you the basics of clean eating. My goal is to teach you how to fuel your body for energy, for increased metabolism, for decreased cravings, for fuel, and for satiety. My goal is to teach you what foods to pair together, what times of the day to eat and what to stay away from and what is good for you! I know that personally I did an entire 30 days of Insanity and didn't lose a single pound. It was because I thought if I exercised and ate healthy then I would lose weight! Wrong....the older we get the more important our nutrition is. The quality of your food is also important plus really paying attention to how your body reacts.

During this 4 week time period you will create 4 customized meal plans, learn healthy and portable snacks, recipes, tips, motivation and accountability. You will learn good vs bad choices and how to handle social situations. You will feel more confident in handling eating out at restaurants and you will develop some great friendships with people just like you who are trying to make a lifestyle change vs. a crash diet.

The cost of the program is only the cost of Shakeology for the 30 day program. Shakeology is a requirement because while we are trying to figure out good vs. bad choices and what to eat and when it's important to have 1 meal a day that we don't have to think about. One meal that is going to fuel your body with vitamins, nutrients and really good nutrition so that you can function with greater energy each day. Honestly, we all have good intentions. We say we are going to pack our lunch and make healthy breakfast choices each day. But life has a way of getting the best of us, we sleep thru our alarm and don't have time to make breakfast. With Shakeology you have a portable and quick option that is going to keep you full for 2 1/2 to 3 hours and truthfully tastes good and is as healthy as it gets. Trust me, it will change your life! I was so leary about drinking shakeology because I didn't want to be reliant on a shake to lose weight. But once I drank Shakeology and felt the benefits from a health perspective and from the weight loss side I realized that I was lacking so much in my diet!! Now it is my daily multivitamin and healthy breakfast.