The Skinny on Clean Eating

Ahhh CLEAN EATING???  What in the world is this actually all about?  The term clean eating is gaining traction and seems to be appearing everywhere these days, so I thought I would give you the skinny on what it really is all about.  I want to first say clean eating is not a diet!  It is simply living a happy and healthy lifestyle while eating some quite tasty food.

Back when my family started clean eating I thought, hmmmm is it boiled chicken and steamed veggies?  Is there really any flavor?  Well, little did I know we were eating clean way more than I even knew.  We were almost following the 80/20 rule without even knowing it!  BUT we didn't get off the hook that easy, there was plenty to clean up too! Think of clean eating as basically eating whole (meaning REAL) foods that are unprocessed or minimally processed. I think you will be surprised how clean eating really is more simple than one thought.

So the big picture to look at in our kitchens and around us are the difference between processed vs. unprocessed foods.  Processed foods are foods that are changed from their natural state by the addition of additives like preservatives to keep food fresh longer or foods that are manufactured in labs.  Have you ever taken a look at the ingredients and couldn't pronounce some of the words?  I know, I sure have! Those are the ingredients that were manufactured in a lab, and most likely are NOT natural!!!  The problem with processed and genetically modified foods (GMO) is that they don't break down in our bodies properly and can be linked to a plethora of health problems, as well as, completely detrimental to our diets. Whereas, we know whole foods are linked to good health and can help ward off certain diseases.  

I AM READY TO MAKE SOME CHANGES AND GIVE CLEAN EATING A CHANCE, SO WHERE DO I BEGIN???

The first step to eating clean is cleaning out the kitchen.  Yes, your kitchen! So let's get started. It is time to go through your pantry and ditch items that have high sugar, artificial sweeteners, food color, preservatives, high fructose corn syrup or ingredients you can't pronounce.  Still unsure??? Google the ingredient in question or better yet, go to www.fooducate.com and type in the product name.  It will give you a rating, and give you details on why it was rated high or low.  There is even a fooducate app you can download on most phones.  Once you download it, fill out the info and start scanning away....my husband had fun with this nifty little tool while we were grocery shopping sans kids! Ohhh how our date nights have changed!

Once your kitchen is cleaned out, it is time to meal plan and gocery shop.  A few general rules apply to the grocery stores.  It is best to shop the perimeter, meaning produce, deli, meat, dairy.  Most of these are foods that will spoil and do not have a shelf life, and if this is true that means there shouldn't be as many preservatives. When you do shop the aisles, look at the ingredients.  If there is a long list, keep on walking, especially if you can't pronounce the names or there are artifical colors.  EEEKKKK!   The same rules you followed to clean out your pantry, apply while you are restocking your pantry :) 

TAKE A LOOK AT THE CATEGORIES BELOW TO HELP YOU GET STARTED!

Clean Eating Foods that are unprocessed or minimally processed include:

fruits

vegetables

hormone free eggs

nuts

legumes (beans/lentils)

Minimally Processed Foods Include:

unrefined grains-whole wheat bread, whole wheat pasta, steel cut oats, quinoa, brown rice

organic or hormone free dairy
frozen fruits and vegetables
unprocessed or nitrate free meat

oils

WHAT IS THE 80/20 RULE???

The concept behind the 80/20 rule is that you eat healthy (clean) 80 percent of the time while there is still room for cheats and treats 20 percent of the time.  Following the 80/20 rule still allows you to go to dinner, enjoy a cheat meal, have a dessert, or enjoy that happy hour cocktail while still maintaining your healthy lifestyle.

I can honestly say that since we have started eating clean and following the 80/20 rule we have not looked back.  We feel energized and we feel good!  It is amazing how crummy we feel if we are off track.  

New Year, New YOU!

Our tree is still up, but we started taking down all of the other Christmas decor, and I can't believe it is already over!  It always seems to fly by, and although it makes me a little bummed, I always look forward to a new year.  A new year comes with a clean slate, a fresh start, and the perfect time to set goals for myself and my family.  Last night Chris and I were laying in bed and reflecting on what we want to accomplish in 2015.  Setting goals always makes me feel rejuvenated and ready to seek success!

With goal setting and a new year also comes New Year resolutions.  Health and fitness usually ranks on the top for many.  The gyms are preparing to be busy and everyone is getting excited about the possibilites!  BUT, the truth is, in just a few short weeks......the gym won't be as busy and everyone's excitement will begin to fade.  Why is this?!?!?!  I will be honest, I was one of those people for so many years!!!  I failed time and time again for many reasons!  But just think, every time we fail, we also learn a little bit more about ourselves!  Use what you learn about yourself, fail forward, set new goals, and set yourself up for success by surrounding yourself with like minded people!

When I kicked off 2014, I started out with a bang and I made a vow to myself to keep pushing forward no matter what!  I reflected on everything I learned about myself from failing in the past and changed my way of thinking!  Beachbody programs truly changed my own health and fitness thanks to the SUPPORT GROUPS, KILLER WORKOUTS, MEAL PLANS and SHAKEOLOGY! It is now my turn to pay it forward and help one person at a time!   

If you are ready for change this year, there are still spots open in my January 5th Health and Fitness Accountability Group!  This is an exciting group that will give you the recipe for success!  Make 2015 your best year yet!

The gift of giving: Insanity Max 30 (check out the offer Insanity lovers won't want to miss!)

INSANITY MAX:30 is finally here!!!  I remember back when I first had Gavin and getting to the gym proved to just be straight difficult at 5:30 in the morning. I was bummed!!! I am a routine person and this was my routine after Finn and through most of my pregnancy with Gavin. I would wake up and leave super early before Chris left for work, but every time I tried to get out the door someone was crying. There were two now! This is when I ordered my first post baby workout, Insanity! After it arrived in the mail, I would drag Chris out of bed every morning to be my accountability partner, and we would hit play before the kids got up. If one of the boys happened to start crying (or both) they would come down and hang out with us while we got our workout done. This is when my love for insanity happened. I got my pre-baby body back in the beauty of my own home, and I was able to cancel my gym membership!!! 


The biggest challenge however, was the time....a 45 minute workout with an infant and 20 month old???  That was a challenge for me, and I always felt a little pressure to hurry up and get it done by the end of it.  This is why I am so excited for INSANITY MAX:30!!!  It is 5 days a week, 30 minutes a day!  The best part....you have your weekends off!  I love this program so much that I am offering a special promotion because I seriously can't wait for you to give it a try!!! After all, December is all about the gift of giving, right?!


SOOO what is INSANITY MAX:30?


This is an intense workout program that will take your fitness to the next level!  Think it might be to intense???  There is a modifier in all of the workouts and you can actually select to have the modifier on at all times through your screen.  MAX:30 is a 60 day program that is broken up into two 30 day sessions. 


The first month comes with 2 cardio workouts, 2 strength workouts, and a Friday Fight 2 workout.



















The second month comes with Max Out Cardio, Max Out Sweat, 2 Tabata Strength workouts and Friday Fight Round 2.






















What Does The INSANITY MAX:30 Challenge Pack Include:
10 Workout DVDs
MAX Out Nutrition Guide
Restaurant Guide
Wall calendar with scheduled workouts
Free Sweat Fest workout dvd with purchase through your coach
Shakeology





Are you ready to make a change this new year and jump start your fitness???  Since December is all about the gift of giving, I will give the first 5 challenge packs purchased a $20 Amazon Gift Card!  YES, this is on top of Insanity's introductory promotional price!!!


Thinking of trying it, that is one great deal! A few coaches are running an exclusive test group starting December 8th, and I have another Challenge starting in the beginning of January!  You will find extra support, meal plan ideas, and helpful tips and tools for success in these motivational accountability groups!


Ready to MAX out for MAX results?!

Kale Lasagna

So let me just say, I am not a big fan of Kale when it comes to being in my salad, but I force myself to eat it from time to time hoping it will grow on me. My husband, on the other hand will NOT eat Kale salad.  Yes, he truly dislikes it, and will carry on about how gross it is!  That being said, this Kale lasagna recipe is one of our FAVORITES, one of his favorites!  Chris seriously loves this, and is always happy when he comes home to it on the table!  I try not to eat a lot of carbs, and I try to replace them at dinner all together so this low carb recipe is a big winner!


Ingredients:
2 large bunches of Kale
1 jar all natural marinara (I use Mario Batali)
1 bag reduced fat mozzarella cheese
1 package poultry sausage
2 T fresh parmesan


Directions:
Squeeze poultry sausage out of casing and brown until well done.  Add Marinara and simmer for 30 minutes.


Chop Kale into ribbons and make sure to remove tough stems.  Place Kale in hot water on stove and blanch for 10-15 minutes.


Drain Kale and squeeze excess liquid out.  Layer it in the bottom of 9x13 pan. Sprinkle 2 tablespoons fresh grated parmesan cheese on it, and top with sausage mixture and mozzarella cheese

Bake at 375 covered for 25 minutes and then uncover and bake for another 20 minutes.

Pumpkin Dark Chocolate Chip Brownies

Fall is my favorite season, and so is anything pumpkin!!!  After planting mums around our yard today, the boys came in and grabbed chocolate chips from the pantry, I guess this was my clue to bake something for dessert!  I would much rather bake for my boys, than buy them dessert that usually contains many processed ingredients.  Don't get me wrong, they sure have their fair share of donuts, but when it's up to me, I would rather bake for them. I came up with this recipe tonight and tested it out! When they came out of the oven, they looked delish and they were picky kid (and husband) tested  and mother approved!

Ingredients:

1 can organic pumpkin

3/4 cup organic coconut palm sugar

6 oz non fat plain greek yogurt

1 tsp vanilla

1 egg

2 cups white whole wheat flour

1 tsp baking soda
1 tsp cinnamon

2 tsp baking powder

Mix the first 5 ingredients together in mixer, add the remaining dry ingredients and mix well.  Fold in a handful of dark chocolate chips.  Pour in a 9x9 baking dish (I sprayed mine with nonstick baking spray.)  Top with a few more dark chocolate chips.  Bake at 350 for 20-25 minutes or until toothpick comes out mostly clean.  DO NOT OVER BAKE!  

Beta T25 & Meal Plan & Vacay

T25, 21 Day Fix and VACATION~ Vacation, that word sounds amazing, and I love to take them, but they can cause complete fuzzines to our fitness routines!  I said over and over, not this time. Welllll let me tell ya, I still MESSED UP!!! I ate healthy, but my workouts were few and far between.  I was too busy thinking about getting up early with the boys and heading out for a nice stroll around Siesta Key making memories to even think about getting a workout in!  I wanted to soak up the sunshine with them and just have some good ole family time!  Finn's favorite thing was hopping in the golf cart and heading to the Village every morning for some famous Mini Donuts, bright and shiny early!  How could we say no??? That was one of his favorite things to do on vacation (& swimming)....and no, I did not join him in eating them, just a taste once or twice :)  Waking up today and getting back at it was a little on the rough side though, but it felt so good when I was finished.  I never really slack on my workouts these days, so I sure was kicking myself when I had to modify my workout once or twice, okay maybe threeee times this morning!!!

Chris and I have been doing T25 for quite a few weeks now, but since we did not do this program on vacation we decided to take a step back and start at the first week of Beta.  I am so glad to be back in a routine with T25. I sure missed it!  Everyday is something different, keeping it nice and fresh and sweaty:) It is seriously 25 minutes from start to end, and it is one heck of a workout!  25 minutes, yep, that's it!   I use this workout, but I incorporate the 21 Day Fix meal plan with any workout I do. I just honestly LOVE this program too! The nutrition aspect to it is very eye opening, yet so SIMPLE to follow.  It makes it easy to stay on track without counting all those calories but still get results.  It is honestly GENIUS and better yet, on sale this month, so if you are looking to join one of my online health and fitness accountability groups, now is a WONDERFUL time!

I often get asked about the 21 Day Fix and meal planning, so here is what's cookin' this week in the Avondet house.  The colors on my meal plan are based on the 21 Day Fix food categories.  Red is lean protein, and green is veggies, which you will see the most of.  

FaLl ChALlEnGe

FALL!!!  ooohhhh la la, my favorite time of year is quickly approaching!  This is such a bittersweet time of year.  The summer is coming to an end, but Fall is by far my favorite season!  I just don't look forward to what follows, but I won't even begin to think about that quite yet!   But seriously who doesn't love the fresh crisp air, the smell of spice, baking with pumpkin, and do I dear say, FOOTBALL around here?!  AND blankets and snuggles and comfort food.... I could seriously go on and on and on!  :)  Halloween has also secretly become one of my favorite "holidays" because of my boys.  I LOVE the excitement on their faces, and the thought Finn puts into what costume he wants.  Every year, never fails, we get a few catalogs of Halloween costumes in the mail.  He carries the catalogs around for weeks, yes, weeks!  At first, he wants to be a little of everything!  Then we talk about each one, and he makes his decision.  I am happy to say, he has picked his costume out for this year. Stay tuned for more of that;)

Though comfort food and family dinners is one of my favorite things about fall, I have learned to lighten them up quite a bit!  This fall will also be a little different from years past beacause this is my first year running challenges through Beachbody.  I started this back in the spring, and absolutely LOVE doing them!  It is not about me, I simply love doing them for others and helping those that really put forth the effort to live a healthier life.  If you want help keeping those dreaded winter lbs off or are looking for a whole new transformation, this would be a great opportunity for you!

My fall challenge starts September 15th and will go for 60 days.  The fall challenge group is a private FB group with daily motivation, inspiration, and helpful tips and tools to keep you accountable and successful with your Beachbody workout of choice!!!  No better time than now to join this fun and exciting group!