Category Archives: Clean Eating

Clean Eating Pork Carnitas

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Who doesn’t love Taco Tuesday!?  I make tacos all the time around here…..so this past week, I decided to mix it up and little bit.  I strayed from the usual turkey tacos and went for a recipe I have been eyeing forever!  Pork carnitas. Let me tell you, they were delish!  They will def be a regular in our taco rotation from now on!  And the best part is, there was plenty left over for lunches for the week!

Clean, 221 Day Fix approved and really freaking good.  Trust me – you want to give these a try!

Ingredients:

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3 lbs of Pork Loin

1 bay leaf

1 1/2 cup of water

To make the rub combine:

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2 tbsp of chili powder

2 tsp of cumin

1 tsp of ground coriander

1/2 tsp cloves

1 tsp onion powder

1 tsp garlic powder

1 tsp sea salt

1 tsp oregano

Directions

Mix all spices together except the bay leaf in a bowl. Rub down the entire pork loin with the spices and place in your slow cooker. Add the bay leaf and water and cook on low for 6-8 hours.

Keep an eye on the pork just to make sure the water doesn’t absorb and it dries out.  If you have to add more liquid please do. Your pork should pull apart easily so you can shred it. Once it is able to be shredded take it from the crock pot, shred and then place back into the crock pot. Stir the meat to coat with the juices.

You can fill a red container with this for the 21 day fix!

For the Carnitas you will need:

Corn Tortillas
Black or Pinto Beans in a can
Romain Lettuce
Diced Tomatoes
Diced Avocado
Shredded cheddar cheese

Cilantro Lime Topping (Do not leave this out – takes these to  whole new level)

Greek yogurt
1/4 Cup Fresh Lime Juice
1/4 Cup Fresh Cilantro Chopped
1 lime cut into wedges for garnish

Combine these ingredients in a bowl for the dressing and set aside.

I chose to serve the black beans on the side, but you could add the drained beans with 1/2 of a cup of water to a pot on the stove over medium heat and cook until heated through.  Gently mash with a fork until they reach your desired consistency.

Lightly spray your corn tortillas with cooking spray and place on a foil lined baking sheet.
Crisp in the oven on 350 degrees for 8-10 minutes until desired crispiness.

Next step is to assemble the goods!

So take your corn tortilla and add your fixings to make yourself a pretty sweet Carnita.
Add a dollop of the dressing on top and enjoy!

Give them a try and let me know what you think!!

Clean Turkey Chili

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Just when we thought summer was officially here in the south, we get a cold, rainy few days.  I’m not complaining though…..because I’ve been craving some chili and it just doesn’t seem right to make chili on an 80 degree day.  Sooo, I took advantage of the chilly weather and put my favorite recipe to the test.  And I’ll tell you the one thing that’s better than a warm bowl of chilly on a cold evening – a warm leftover bowl of chili for lunch the next day!  I swear this stuff is even better a day or two after I make it!

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What I love most about this recipe is the fact that you literally have no idea that its turkey instead of beef.  And its the right combo of tomatoes, meat, beans, and spice!

Here’s the recipe if you want to give it a try!

Clean Turkey Chili:

1lb ground turkey

2 tbsp. olive oil

1 clove of garlic, minced

1 small onion chopped

1 tsp salt

1 tsp dried basil

chili powder to taste (I probably use about 1/4 a cup)

1/2 tsp oregano

1/4 tsp black pepper

1 can (60 oz) stewed tomatoes

1 can (16 oz) kidney beans

Directions:

Heat oil in large saucepan

add garlic and saute for 30 seconds

Add onion and cook over med high heat until onions begin to brown

Add turkey – cook until no longer pink

Add salt, chili powder, oregano, basil and black pepper, stirring well

Add tomatoes and beans (undrained)

Simmer at least 15 minutes (I like to let it simmer for about an hour!)

Garnish with cheese, greek yogurt.  I sometimes like to add some diced avocado as well

Enjoy!

 

 

 

 

 

Better Late than Never…

Posted in Clean Eating, Uncategorized by

So, I finished up the “MY30” last week (if you follow me on FB or IG, you know why I changed it to “My30″….if you don’t follow me, here’s the post https://www.facebook.com/GMBFitLife/photos/a.1569021006718125.1073741828.1568136586806567/1886006688352887/?type=3&theater) .  30 days done.  And you know what?  Wasn’t all that bad.  I actually learned to ENJOY healthy food again.  I learned that I don’t need a sweet treat after I eat.  I learned that, although enjoyable, I don’t NEED a glass of wine every night.

As my Day 30 was approaching, people started asking me what I was going to eat first, or when I was going to have wine.  Here’s the thing…..if I reverted back to my old habits, then what was the point?  If I didn’t learn anything, then why did I do it?!  I have had a glass of wine here and there and I’ve allowed myself to be a little more lenient on what I eat and what I don’t.  But for the most part?  I’m keeping my foods as clean as possible.  I’m still eating some of my favorites from the 30 days.  I’m still going easy on the sugar and I am overall making better choices than I was before.  And it’s easier.  Easier to choose the salad over the pizza. Easier to choose the water over wine.

Another little bonus?  Between changing my diet and continuing with my workouts, I’m down about 4-5 pounds and I can SEE and FEEL a difference in my body and the way my clothes fit.  It feels damn good too!

I’m a clean eater for the most part, but sometimes it takes a little reset to see results!  If you’re looking to make changes in your diet, you just don’t know where to start, shoot me an email at gmbfitlife@gmail.com and let’s chat!

 

My Whole30 Journey…so far

Posted in Clean Eating, Uncategorized by

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Day 20.  I’m 2/3 of the way there.  Pretty damn good for a girl who jumped into this, not actually thinking she could succeed.  Now, let me start off by saying that I was not 100% compliant since I did continue to drink Shakeology, which contains Stevia and Pea protein, which are not Whole30 compliant. But I wasn’t willing to give that up for 30 days and here’s why:

I don’t drink coffee….so my shakes are what get me going in the mornings.

It’s also my multivitamin.  It keeps me healthy.  Which is not something I was willing to risk, in the middle of winter and flu season.

It makes me feel too good to voluntarily give it up…even for just 30 days.

That being said, I may no be getting the FULL benefits of the Whole30.  And some people say I can’t call what I am doing the Whole30, since I am not 100% compliant….so I’m calling it the Whole30-ish.  And that’s good enough for me.  Because here’s the thing.  I didn’t do this for some astronomical change.  I didn’t do this because I have some huge issue that I needed to get to the bottom of.  I did this because I wanted to get back on track with my nutrition and I wanted to prove to myself that I still had some sort of discipline when it came to food. I wanted to sort of restart my system.

So, here’s what I’ve noticed so far:

I am sleeping better.  I’m snacking less.  My sweet tooth has been tamed.  I have the energy to get through my workouts. My mind feels clearer.  I am able to focus better.  I’m only down about 3 lbs, but am def noticing my pants are getting loose.  I’m not craving much.  I’m enjoying healthy foods.  I’m finding new, delicious recipes.  I’m learning to enjoy cooking.  And the most surprising of all – I am not dying for wine!  (<— that one alone is a huge accomplishment for me, since I am a self proclaimed wino!)

Overall, I can’t complain.  I didn’t have too many crazy days where I felt like I was dying, or had severe headaches, or severe cravings.  Again, the Shakeology could have helped with that….but for me, that’s a bonus!

There are a ton of Facebook groups dedicated to the Whole30…but beware.  In a lot of them, you can’t ask if something is compliant, you’re not allowed to post anything that is non-compliant, and don’t you DARE tell anyone that you’ve accidentally (or purposely) eaten something that might not be compliant.  Otherwise?  The groups can be great for recipe ideas, support on those tough days and other random Whole30 things.

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I’ll be back in 10 days to give my final review…including my favorites tips and recipes!

All in all, I think the Whole30 is great for someone who wants to get back on track, clean out their system, improve overall health, figure out what might be ailing them, etc.  If you’re thinking of doing it, I say give it a go!  You might actually surprise yourself!

 

Tips for Surviving the Weekend

Posted in Clean Eating, Life by

Its Friday and I’m sure your weekend is packed with dinners or lunches out….and of course Super Bowl parties (GO PANTHERS!!).  Weekends are usually when your determination to eat clean will waver. It can be hard when surrounded by delicious appetizers and desserts!  The best way to avoid completely ruining all of your hard work is to eat a healthy snack or meal before you go.  That way you don’t show up starving, which can lead to overeating.  I like football foods way to much to completely forego all of it, so I’ll eat something before I go, and then have a really small serving of what is being offered.   That way I get rid of the craving, without completely ruining my diet.

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips from Tosca Reno’s Stripped book to keep your blood pressure in check!
Planning is best, when you are out you always need a game plan.
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 10 pound 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. (As someone who loves her wine….I’m realistic about this.  If you are going to drink, try to limit it to a drink or two.  And drink smartly….red wine, or vodka with soda water.  Avoid sugary mix drinks and beer)
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 have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering a grilled chicken salad 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. You don’t have to become a hermit…just be smart about your choices and most importantly, be prepared!!!

What is Clean Eating?

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Whenever I tell people I lost weight by eating clean, they always look a little confused and ask what that means.  I’m hoping this post will give a good description of what clean eating is to me.  I think everyone’s idea of clean eating is a little different and thats ok. We alter it to fit our lifestyles a bit.  Clean eating not only helped me to lose weight, but it is also great for maintenance once you goal weight is reached.  I try to stick to it as much as possible, but I do have some little cheats here and there!  This will give you a good idea of what to eat and when.

How to eat 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.

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.
  • Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
  • Use proper portion sizes.
  • Most importantly, PLAN!

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.
  • Avoid super sizing your meals.

What to Eat and How Much:

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 handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
  • 1 handful of steel cut oats
  • 1 piece of whole grain bread or wrap (Ezekiel bread is a great, clean 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, yogurt cheese or plain fat free sugar free yogurt.
  • 1 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- Water is SOO Important!
  • 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

These are some clean eating guidelines.  It’s not to say you have to follow it exactly, but this gives you an idea of what clean eating is all about!

The Basics of Clean Eating

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12 Steps to Better Eating- The Mental Side

Lots of people are trying to eat better… trim off some extra pounds gained over the holidays, or get beach-ready for a special vacation or for the summer. Eating better is hard. Many people get frustrated, fall short or give up. Here are some key ways to make your eating better stick.

 

1. Set Goals: Give yourself clear and realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others (like your challenge group buddies 😉 ) who will help you meet them. You can put your goals where others can see them, like on the fridge, or at work to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations- Any diet plan needs to work with you and not against you. You need to be realistic when deciding on a new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. Be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work and it happens to all of us.

3. Be Proactive – Make a list of healthy foods you enjoy, and what foods you can take with you to work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eating whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key – Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible – Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit or veggies. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

 

6. Don’t be so hard on yourself – Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for you and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!

7. Stick with your plan – It takes time to develop healthy behaviors.  It takes 21 days to develop a habit…..so give yourself at least that much time to make it habitual. You will find that everything you initially may have had a hard time doing becomes more effortless and will be a normal part of your day to day life.

8. Have fun – Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Find new recipes that you might not have tried before.  Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise – You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don’t rush into this – People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination – To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.

12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

 

 Now go out there and start changing your ways!!