A Beginners Guide to Clean Eating

Kick Start Your New Year 

Ah, good ole New Year’s resolutions are here! I know that some people think New Year’s resolutions are silly because they don’t typically last, but I personally love them! It’s a NEW YEAR… why shouldn’t we at least TRY?! Not to mention most of need to clean up our act after the holidays…. I know I’m extremely guilty of over indulging during the month of December.  It’s 2016 and it’s time to get cleaner and leaner… who’s with me?! 

If you want to start eating clean but have no idea where to start (it can be intimidating) Here are a few healthy alternatives to give you an idea of where to start! Each one of these suggestions played a huge role in my 40lb weight loss and current weight management.  Consider this a grocery list for beginners, and a fantastic starting point! 

Below you will find healthier alternatives to foods we are used to eating! The most important thing you can do when first starting to eat clean is READ THE LABELS on the back of EVERYTHING YOU BUY.  You want to be purchasing foods with very minimal ingredients.  The more natural the food is, the better! 

Breads: 

• Ezekiel Bread- Found in the freezer section.  This is the only bread I buy now.  It’s clean, natural, and organic.  Not to mention, chemical free, easy to digest, has protein, lots of vitamins, is kosher, Non GMO, no refined sugars, no preservatives, no shortenings, and full of fiber.  It’s absolutely delicious! They also offer buns, cereals, muffins, tortillas, waffles, and more! 

Grains: 

White Flour is stripped of all nutrients which makes it an empty source of calories.  That’s not what we want! Here are few nutrient rich grains to add to your diet! 

• Quinoa- all kinds.  Quinoa is superfood that is PACKED with nutrients 
• Brown Rice 
• Wild Rice 
• Quinoa Pasta 

Flours: 

• Coconut Flour (Naturally Gluten-Free)
• Almond Flour (Naturally Gluten-Free and Low in Carb)

Dairy & Non Dairy: 

I personally try to avoid dairy at all costs.  After doing a lot of research on the internet over the past few years I’ve come to learn that dairy isn’t necessary.  In fact, most of the population can’t properly digest dairy products.  I’ve cut out quite a few dairy products permanently and I have noticed a huge difference.  

• Almond Milk Yogurt (Non-Dairy)
• Coconut Milk Yogurt (Non-Dairy)
• Greek Yogurt  
• Unsweetened Almond Milk (Non-Dairy)
• Unsweetened Coconut Milk (Non-Dairy)
• Unsweetened Soy Milk (Make sure it’s Non-GMO) 

Fruits: 

• Apples 
• Oranges 
• Grapefruits 
• All Berries 
• Bananas 
• Avocados 
• Pineapple 
• Any fresh fruit you like 

Veggies:

• Kale 
• Spinach
• Broccoli 
• Celery 
• Tomatoes 
• Eggplant 
• Squash 
• Carrots 
• Celery 
• Bell Peppers 
• Zucchini 
• Sweet Potatoes 
• Onions 
• Green Beans 
• Any Fresh Veggies you like 

Meats: 

With every kind of meat, always opt organic or grass fed. Also, try and purchase the leanest meat possible.  If you buying lunch meat of any kind, look for nitrate-free! 

• Lean Ground Turkey 
• Chicken Breasts 
• Salmon, Tilapia, or other fish 
• Lean Ground Beef 

Eggs: 

• Always purchase cage free.  

Beans and Legumes: 

If you are trying to eat healthy on a budget, beans are an excellent source of protein (especially if you are vegetarian or vegan) 

• Beans: Explore different kinds of beans.  Black, Pinto, Red Kidney, Red, Soybean, and More! 
• Legumes: You can make so many great meals with legumes.  They are excellent! 

Other Grocery Store Items: 

• Oatmeal: Always buy plain steel cut oats. Nothing flavored due to the chemicals and sugar that they put in flavored oats.  
• Tea:  Any natural, organic, unsweetened tea is great! 
• Dry Beans and Legumes 
• Nuts: Always try and buy nuts that are organic.  Nuts are a fantastic snack filled with a ton of nutrients but you have to make sure you read the labels.  A lot of nuts that are sold in stores are loaded with sodium and sugar.  
• Bars:  I used to be a protein bar junkie.  Make sure you read the labels on the back of your protein or snack bars.  Most of them are filled with a lot of junk.  My personal favorite brand of health bars are Laura Bars… they are delicious, have minimal ingredients, and are very healthy and clean! 
• Condiments:  Most condiments are also loaded with a ton of junk that could be slowing down your weight loss.  When you can, avoid condiments or try and make your own using all natural fruits, veggies, and herbs.  If you have to purchase condiments from the store, look for the organic condiments with minimal ingredients and no added sugar.  
• Extra Virgin Olive Oil 
• Walnut Oil 
• Coconut Oil 

Sweeteners: 

Processed Sugar is the easiest way to pack on the pounds.  Here are few natural alternatives to sweeten things up. 

• Coconut Nectar
• Honey 
• Maple Syrup 
• Agave 

There are so many healthy alternatives out there today! It can be fun to search for new and exciting things in the grocery store.  I know that since I’ve made these changes, I’ve been a healthier, happier person! I want the same for you in 2016! Let’s make this our best year yet! 

I would love to hear some of your favorite healthy alternatives! Leave a comment below with some of your health tips! 

Wishing you the very best! 

XoXo 

Ashley

Meal Prepping 101 with Natalie Durham

Meal Prepping 101

 by:

 Natalie Durham

Hi, my name is Natalie Durham and today I am going to be sharing with you the basics, benefits and overall 101 of meal prepping for beginners. But first, I want to share a little more about my fitness and health journey within the past year.

After spending the last 15 years of my life active and athletic, I spent a semester studying and traveling abroad. I found myself enjoying mass quantities of beer, delicious food and not working out the way I use to (AKA… I was packing on the pounds to say the least). After about three months of being home, I looked in the mirror and realized I had gained weight. Shocked and disappointed with myself, I decided enough was enough. I began to workout religiously and cleaned up my diet. I started my journey on May 2013. A year later, I am down 35 pounds and a little over 11% body fat. Today, I can look in the mirror and smile right back at myself. However, most of that progress was made during Nov 2013-May 2014, when I started properly meal prepping all of my meals. 

Before getting started, I want to stress that not only is everyone’s body different but also our LIFESTYLES!  Everything that I will be sharing today is from my own personal experiences. Taking the time to learn what has/has not worked for my own body and lifestyle. I STRONGLY encourage you to do the research, and even more importantly, listen to how your mind and body feel/respond.

What exactly is meal prepping?

Meal prepping is cooking, making and storing a few days or a full week worth of food. Having all your tasty meals and snacks ready to eat or take on the go when needed!

Why should I meal prep?

Let’s be honest here. When we are hungry… WE ARE HUNGRY! We want food right then and there, in front of our faces, in our mouths and are willing to do almost anything to make that happen as quickly as possible. Not ONLY does meal prepping make that happen for us but it stops us from resorting to food that will have negative effects on our progress such as fast foods, the vending machines in the office or not eating anything at all! Just remember…

How do I meal prep?

I like to store my food in reusable microwavable safe Tupperware that can be found at a local grocery store, Wal-Mart and/or Target or Ziploc plastic bags I can just toss after using. On Sundays, I plan out my meals for the week (Sunday to Sunday), write my grocery list, go shopping, cook, and then store all of my meals.  I buy most of my produce from Sprouts (fresh, organic and reasonable prices). My proteins (meats) I buy from my local grocery store, which carries an all natural selection brand.

I prepare every meal and snack for the day except for breakfast. Personally, I like having fresh oatmeal, protein pancakes or egg white omelets in the morning, so I am willing to wake up early enough to have time to cook it before I run out the house.

I eat anywhere from 5-7 (depending on how hungry I might be) “meals” a day every 2-3hrs. I say “meals” because 3-4 of those are actually a small snack. Typically, each container will have 3-4 oz. of protein, 1-3 cups of veggies and one serving of a healthy carb.

Tweaking your meal prep every few weeks is important when getting started. Start your meal prep and within the next two weeks pay close attention to how your body responds. You may need to add more protein, carbs, and veggies or vice versa, take some out.

Sample meal prep layout

Meal 1

4 egg whites with 1 cup of veggies

½ cup of oats (measured dry)

Meal 2

1 cup Greek yogurt w/ 1 scoop protein

Meal 3

4 oz. protein (chicken)

3 cups veggies

1 serving carb (sweet potato)

Meal 4

Same as above or:

8-12almonds, or1 green apple, or a protein shake, or 1 of Ashley’s fresh juice recipes, etc.

Meal 5

4 oz. protein (salmon)

1-3cups veggies

Grocery List

These are a list of foods that I rotate in and out of my meals all the time. In order to keep myself successful with meal prepping, I have to make sure I don’t get bored with my food. Keeping my taste buds guessing by constantly switching up my meals helps me not to “cheat”. 

Proteins:

·      Chicken breasts

·      97% lean ground turkey

·      Egg whites

·      Wild caught salmon

·      Tilapia

·      Tuna

·      Protein powder

·      Almonds

·      Greek Yogurt

(I personally only eat red meats on very rare occasions)

Veggies:

·      Spinach

·      Broccoli

·      Asparagus

·      Brussels sprouts

·      Baby bell peppers

·      Green beans

·      Mushrooms

Carbs:

·      Sweet potatoes

·      Quinoa

·      Brown Rice

·      Oatmeal

Fruits:

·      Grapefruit

·      Berries

·      Green apples

My Secret Weapons

For every meal I prep, I can guarantee that I will be using one or more of the following items that make prepping easier and/or tastier for myself without adding the extra calories. 

·      Cinnamon (I put it on EVERYTHING… well almost)

·      Mrs. Dash seasoning (No salt!)

·      Sweet Drops (Stevia)

·      Vanilla Extract

·      Walden Farms BBQ sauce and pancake syrup (No sugar AND zero calories)

·      Trader Joes Olive and Coconut Oil Spray (Zero calories)

Helpful Hands

Knowing where to start and staying on track can be tricky.  Thank goodness there is so much out there to help us. I suggest taking the time to consult with a professional or going to a website that can help you work out exactly how many calories you should be consuming a day for your body type.  One of my favorite apps and websites that can honestly do it all is: http://www.myfitnesspal.com/. I use it all the time to see how many calories a certain food contains, track my progress, my food diary and keep myself motivated. Check it out! 

Stay Motivated!

In my fitness and health journey, diet is HANDS DOWN the hardest part for me.  When craving starts getting the best of me I chew gum, drink water or find a clean and yummy recipe I can make instead.  At the end of the day, there are no excuses.  

I love the quote, “ You can have results, or you can have excuses. Not both.”  When it gets hard, remember why you started. I think back at how I felt when I looked at myself in the mirror and tell myself I never want to feel like that ever again.  30 minutes of satisfaction from a piece of dessert or junk food is not worth the set back from having the dream body you have desired your whole life.  These are things I say to myself and it works. Do I cave sometimes? YES! But… life is all about balance and happiness. Eat your prepped meals and every once in a while, treat yourself to something you deserve.

Lastly, always be proud of your journey in life. Regardless of what your goals are, do not let anyone steer you away from accomplishing them. Find something you are passionate about and RUN with it! At the end of the day, most people will still be talking about what they are going to do while you are out there making it happen.

We all deserve happiness and well being!

 

You can follow me on Instagram and Twitter @natalieedurhamm. I hope to chat with you all again!

Xo,

Natalie