So if you are still reading this blog, there is a great chance that you have finished your cleanse and now you are back to what I like to call... REAL LIFE. I think this is the hardest part of trying to create a clean eating, healthy lifestyle. I am a type A personality when it comes to a lot of things. So, when I am on a cleanse, I am ON a cleanse. Most of the recommendations are that you should be 80% or more ON the cleanse. Well, I can't handle that kind of ambiguity. I am 100% on... it's part of my rule follower personality. This is great for the 10 days, because with some kind of light at the end of the tunnel, I can do anything for 10 days. It takes planning and some sacrifice, but I am good at it. But then, REAL LIFE.
Now this is when we have to take as many of those habits that we worked on for 10 days, and incorporate them into regular, real, life. So, for starters, focus on continued meal planning. If you were diligent during the cleanse, you probably took the time to plan most of your meals to ensure that you weren't eating the wrong thing. Keep it up! I find it helpful to look at my calendar for the week when meal planning. This way I can account for any lunch meetings I have, or dinners, banquets, etc. No need to panic or avoid these, just be prepared to make the right choices. Avoiding breads and carbs where you can, just say no to free dessert... you know the drill. Then plan the meals you are going to cook, and make them good! I always look at the make up of my entire day. I don't plan labor intensive meals on days and evenings when we are busy. Those are crockpot days. Again, cook so that you have leftovers. Plan where these fit into your calendar whether it's lunch later in the week or another dinner. My family is not a huge fan of recent leftovers. However, I have found that if I freeze things, I can pull them out a week or two later and they are perfectly happy! And most of the time this can ten be a crockpot meal, because all they need to do is heat up!!
Two of my favorites are a homemade crock pot Pulled Pork and some Garden Meatballs! Both of these recipes make enough for my family to eat twice! The meatballs are a little more time consuming, but much can be done in advance. I served them as a meat entree the other day, and will be throwing the other half of them in the crock pot with spaghetti sauce next week for a totally different take! Don't forget... planning ahead is your best friend!!
Monday, January 26, 2015
Monday, January 19, 2015
Day 8 of a Cleanse
Well it's been a few days since I posted, but it was the weekend! I can actually say that I was busy shopping and prepping. Not all weekend, but I had to have some fun and relaxation in there too!
If you started your cleanse on a Monday or even a couple days later, good for you! This means you only have to suffer through one weekend while cleansing... and we just did it! Now, we all know that our goal is to make healthy choices for life. The cleanse is just a jump start to healthier eating. So anytime you are eating out, your goal would be to make your best choice... If your family is like mine, eating out can no longer be considered a "special occasion" because it happens ALL. THE. TIME. I know we covered this before, but just to repeat myself... It is not the best plan and it is never easy to do completely clean. Now, I look for small victories. No chips and queso at Torchy's the other night. Grilled fish and grilled veggies last night... but I had a little rice with it. Because here is the deal... If you are eating out, you have to order healthy, but you also have to do the best with what you have. Meaning, I ordered the grilled fish and veggies on a bed of rice. Now, I can ask them to leave the rice off or just not eat it, but let's face it. I would be hungry soon after! At home I can pile more veggies and protein on my plate, but at a restaurant I can't! I'm just saying, don't leave yourself undernourished, so do the best that you can. Hey, I didn't eat fried fish, french fries, or hush puppies. Big difference!
So we are now in the final stretch of the cleanse! Two more days of fiber drink! But here is what I will challenge you to do. If you are planning meals for the week, don't go crazy on day 11 when you are no longer on the cleanse. I am telling you FOR SURE that you will gain back any weight that you lost, and you will be right back where you started. Take some of the habits you have acquired and move forward. Add a few things back in moderation, but keep in mind that most of the things you weren't eating on the cleanse should be eaten very sparingly! Keep it up!
If you started your cleanse on a Monday or even a couple days later, good for you! This means you only have to suffer through one weekend while cleansing... and we just did it! Now, we all know that our goal is to make healthy choices for life. The cleanse is just a jump start to healthier eating. So anytime you are eating out, your goal would be to make your best choice... If your family is like mine, eating out can no longer be considered a "special occasion" because it happens ALL. THE. TIME. I know we covered this before, but just to repeat myself... It is not the best plan and it is never easy to do completely clean. Now, I look for small victories. No chips and queso at Torchy's the other night. Grilled fish and grilled veggies last night... but I had a little rice with it. Because here is the deal... If you are eating out, you have to order healthy, but you also have to do the best with what you have. Meaning, I ordered the grilled fish and veggies on a bed of rice. Now, I can ask them to leave the rice off or just not eat it, but let's face it. I would be hungry soon after! At home I can pile more veggies and protein on my plate, but at a restaurant I can't! I'm just saying, don't leave yourself undernourished, so do the best that you can. Hey, I didn't eat fried fish, french fries, or hush puppies. Big difference!
So we are now in the final stretch of the cleanse! Two more days of fiber drink! But here is what I will challenge you to do. If you are planning meals for the week, don't go crazy on day 11 when you are no longer on the cleanse. I am telling you FOR SURE that you will gain back any weight that you lost, and you will be right back where you started. Take some of the habits you have acquired and move forward. Add a few things back in moderation, but keep in mind that most of the things you weren't eating on the cleanse should be eaten very sparingly! Keep it up!
Thursday, January 15, 2015
Day 4 of a Cleanse
Well, better late than never! I wanted to get a post out today before the weekend hits! Let's talk about my least favorite/most favorite think to do on the weekend - eat out! There is no doubt that dining out is one of the hardest parts of eating clean. I tell my family all the time - I almost doesn't matter WHAT I make at home, it will have less bad fat and less calories than almost anything you would get at a restaurant. Truth be told I am not a big salad fan. So I am also not a big fan of overpaying for one that I really don't want to be eating. ;) Let's face it... there are special occasions or social events that require you to eat out. And sometimes you just want to go out with friends. But I do think most of us eat out more than we need to. Referring to a previous post, MEAL PLANNING IS YOUR FRIEND! Don't force yourself to eat our if you don't have to.
So let's move on to what to do when we DO eat out! Most people are naturally drawn to a salad. Well not me, but I can offer a few tips. Sadly, steer clear of the cream dressings. (No ranch! I know it sounds like blasphemy!) An oil and vinegar dressing is your best bet. No cheese and croutons would be preferable, and for goodness sake no taco shell bowl! If I am eating out (and paying attention to what I eat), I look for a lean meat and vegetables. You almost can't go wrong with a grilled chicken breast or a filet. Almost any restaurant can sub grilled veggies for whatever they are offering on the menu. No, it's not fancy, but it's fuel! Besides, how often do you leave after eating out, feeling stuffed to the point of misery? I am always glad after dining out when I am finished, and I am not physically uncomfortable. I promise it feels better!
There are a few other things to consider. Unfortunately, some restaurants are guilty of offering free food. You know... bread, rolls, chips and salsa. Here's the thing. People who are serious about eating healthy will often request that these things not be brought to the table. That would be SO preferable for me. But I also know that the other people in my family aren't ready to give that stuff up. So call upon every ounce of will power you have. Just say no. It is often mindless eating anyway. I have found myself munching on tortilla chips with salsa thinking, "These chips aren't that good. Why am I eating them?" Concentrate on the company and conversation!!
The weekend starts tomorrow!
So let's move on to what to do when we DO eat out! Most people are naturally drawn to a salad. Well not me, but I can offer a few tips. Sadly, steer clear of the cream dressings. (No ranch! I know it sounds like blasphemy!) An oil and vinegar dressing is your best bet. No cheese and croutons would be preferable, and for goodness sake no taco shell bowl! If I am eating out (and paying attention to what I eat), I look for a lean meat and vegetables. You almost can't go wrong with a grilled chicken breast or a filet. Almost any restaurant can sub grilled veggies for whatever they are offering on the menu. No, it's not fancy, but it's fuel! Besides, how often do you leave after eating out, feeling stuffed to the point of misery? I am always glad after dining out when I am finished, and I am not physically uncomfortable. I promise it feels better!
There are a few other things to consider. Unfortunately, some restaurants are guilty of offering free food. You know... bread, rolls, chips and salsa. Here's the thing. People who are serious about eating healthy will often request that these things not be brought to the table. That would be SO preferable for me. But I also know that the other people in my family aren't ready to give that stuff up. So call upon every ounce of will power you have. Just say no. It is often mindless eating anyway. I have found myself munching on tortilla chips with salsa thinking, "These chips aren't that good. Why am I eating them?" Concentrate on the company and conversation!!
The weekend starts tomorrow!
Wednesday, January 14, 2015
Day 3 of a Cleanse
So today is the day that most people are just really glad that they don't have to drink the fiber drink again for four days! Some of you have already noticed that you are losing a lot of water weight... That is how it all starts! If you are eating healthy, you will continue to lose legitimate weight!
My tip of the day is protein. Specifically protein shakes. If you follow the Advocare 10 day cleanse, they allow a meal replacement shake a day. Now, I don't think they are some kind of magic... I realize they would like you to buy theirs, but I'm not picky. If you or your family has a favorite protein drink, use it! I recommend it either as a mid morning snack or mid afternoon snack. It will help keep you full! I don't know about you, but I can't put enough baby spinach in my salad to fill me up some days! And if you are working out at all, drink that protein directly after! Your muscle needs it to rebuild.
Today's lunch was another leftovers boneless pork chop, diced up with a little uncared bacon in a baby spinach salad. Do you see a pattern? More baby spinach? Another leftover? One thing you probably should start wrapping your brain around is the fact that food is fuel, not fun. Now don't get me wrong, I have learned SO many new recipes that are healthy and good. But does your lunch every day need to be four course fabulous? Nah... It needs protein, more veggies, less starch. Once you find a few things that you like, keep them stocked! I cannot stress enough how important preparedness is. I'm as guilty as the next person. If I don't have the right foods on hand, I'll eat the wrong ones that are convenient.
I'll post more tomorrow about my favorite dinner swap that we had tonight! :)
My tip of the day is protein. Specifically protein shakes. If you follow the Advocare 10 day cleanse, they allow a meal replacement shake a day. Now, I don't think they are some kind of magic... I realize they would like you to buy theirs, but I'm not picky. If you or your family has a favorite protein drink, use it! I recommend it either as a mid morning snack or mid afternoon snack. It will help keep you full! I don't know about you, but I can't put enough baby spinach in my salad to fill me up some days! And if you are working out at all, drink that protein directly after! Your muscle needs it to rebuild.
Today's lunch was another leftovers boneless pork chop, diced up with a little uncared bacon in a baby spinach salad. Do you see a pattern? More baby spinach? Another leftover? One thing you probably should start wrapping your brain around is the fact that food is fuel, not fun. Now don't get me wrong, I have learned SO many new recipes that are healthy and good. But does your lunch every day need to be four course fabulous? Nah... It needs protein, more veggies, less starch. Once you find a few things that you like, keep them stocked! I cannot stress enough how important preparedness is. I'm as guilty as the next person. If I don't have the right foods on hand, I'll eat the wrong ones that are convenient.
I'll post more tomorrow about my favorite dinner swap that we had tonight! :)
Tuesday, January 13, 2015
Day 2 of a Cleanse
This day could just as well be titled "Leftovers", because literally everything I ate today was something that had been previously prepared and eaten. Of course, for breakfast I had two more of my egg muffins. Today I had the bacon, pepper and onion for a little variety! For lunch I had a boneless thin pork chop and green beans. This was actually something we had as a family for dinner a few days ago. They also had rice with it, but I did not! For dinner I will be having more of the chicken enchilada stew that we had last night.
Now, I realize that my habit of eating leftovers is hardly newsworthy. But I think it lends itself to a few good points. First of all, the leftover part. One of my friends who has fabulously healthy eating habits, stressed to me the importance of cooking enough to eat your leftovers!! She works a full time job and has two kids. I feel sure that if she were not prepared, her diet would suffer greatly. However, she told me once that she does lots of cooking ahead (yes, that again) and plans enough to take dinner leftovers to work for lunch. This way she is not tempted to grab and go junk, or left with no lunch leaving her overly hungry in the evening.
Leftovers are coming into play for me this evening because of our schedule. I know this is something that everyone with busy kids and lives can struggle with. Tonight my four people will be in three different places. And truthfully, no one is going to be home at a time that they would eat anyway. Most days, we would just designate this as a "pick-up" night. Two will pick up dinner on the way to the Aggie basketball game, and two would pick up dinner on the way home from their activities. Now here is where I get selfish... I know that most of my people would rather eat out. Heck, somedays I would too. But it is so much better to just commit myself to eating something I have at home that is good for me. So, I may not have enough leftovers for everyone, but you know what? That's okay. Some of my people are youth and can stand to eat a crappy meal more often. My other people are grown adults and they have to make their own choices. Truth hurts.
Lastly, notice that I ate some leftovers from before the cleanse began. Truth be told, they were not 100% clean, but pretty darn close! What you will find is that once you start making some of these practices a habit, it will be easier and easier to continue. I found that when making my shopping list for food this week, the list wasn't nearly as long as it has been in the past. That's because in general, what I have in my house is what I should be eating. Don't get me wrong, there is still plenty of stuff that I should NOT be eating here, but I keep enough healthy options here that I have no real excuses!
Now, I realize that my habit of eating leftovers is hardly newsworthy. But I think it lends itself to a few good points. First of all, the leftover part. One of my friends who has fabulously healthy eating habits, stressed to me the importance of cooking enough to eat your leftovers!! She works a full time job and has two kids. I feel sure that if she were not prepared, her diet would suffer greatly. However, she told me once that she does lots of cooking ahead (yes, that again) and plans enough to take dinner leftovers to work for lunch. This way she is not tempted to grab and go junk, or left with no lunch leaving her overly hungry in the evening.
Leftovers are coming into play for me this evening because of our schedule. I know this is something that everyone with busy kids and lives can struggle with. Tonight my four people will be in three different places. And truthfully, no one is going to be home at a time that they would eat anyway. Most days, we would just designate this as a "pick-up" night. Two will pick up dinner on the way to the Aggie basketball game, and two would pick up dinner on the way home from their activities. Now here is where I get selfish... I know that most of my people would rather eat out. Heck, somedays I would too. But it is so much better to just commit myself to eating something I have at home that is good for me. So, I may not have enough leftovers for everyone, but you know what? That's okay. Some of my people are youth and can stand to eat a crappy meal more often. My other people are grown adults and they have to make their own choices. Truth hurts.
Lastly, notice that I ate some leftovers from before the cleanse began. Truth be told, they were not 100% clean, but pretty darn close! What you will find is that once you start making some of these practices a habit, it will be easier and easier to continue. I found that when making my shopping list for food this week, the list wasn't nearly as long as it has been in the past. That's because in general, what I have in my house is what I should be eating. Don't get me wrong, there is still plenty of stuff that I should NOT be eating here, but I keep enough healthy options here that I have no real excuses!
Monday, January 12, 2015
Day 1 of a Cleanse
So I figured that if I was going to be of any help to people during this process, I needed to write some of this down... make it accessible to those that may want the information!
Let's play a little catch up... Anytime I am starting a cleanse, I try to do as much precooking as I can the weekend before. Whether its cooking meat ahead, cutting vegetables or whatever can be done that will speed up the daily meal prep. Also, I build leftovers into my meal plan. No need to reinvent the wheel! If I am making a dinner dish that I will have leftovers from, I plan to eat those for lunch in the next couple of days.
This weekend I made a large batch of Buffalo Chicken Muffins. The recipe can be found here:
Buffalo Chicken Muffins
I will store a batch in the fridge and eat two of these for breakfast each day. If you aren't one for buffalo seasoning or chicken, you can vary this recipe with uncured bacon, turkey bacon, lean sausage, and really any veggies you like! I just made a batch with green peppers and bacon crumbles, and one with red peppers and the buffalo chicken. Gives me a little variety.
Now fast forward (or back)... Usually I have leftover buffalo chicken when I make this. I threw it in the fridge and today put it in a salad - baby spinach, a boiled egg, and the chicken! Easy and yummy!
Tonight I am making a clean Crockpot Chicken Enchilada Stew. The recipe can be found here:
Crockpot Chicken Enchilada Stew
This is great for picky families (John? Cassidy?) As it is prepared, I add sliced avocado and I am good to go! But for those in your family who want more, you can have tortilla chips, fritos, rice... whatever they think they they need to bulk it up!
I hope this is helpful! More to come soon!
Let's play a little catch up... Anytime I am starting a cleanse, I try to do as much precooking as I can the weekend before. Whether its cooking meat ahead, cutting vegetables or whatever can be done that will speed up the daily meal prep. Also, I build leftovers into my meal plan. No need to reinvent the wheel! If I am making a dinner dish that I will have leftovers from, I plan to eat those for lunch in the next couple of days.
This weekend I made a large batch of Buffalo Chicken Muffins. The recipe can be found here:
Buffalo Chicken Muffins
I will store a batch in the fridge and eat two of these for breakfast each day. If you aren't one for buffalo seasoning or chicken, you can vary this recipe with uncured bacon, turkey bacon, lean sausage, and really any veggies you like! I just made a batch with green peppers and bacon crumbles, and one with red peppers and the buffalo chicken. Gives me a little variety.
Now fast forward (or back)... Usually I have leftover buffalo chicken when I make this. I threw it in the fridge and today put it in a salad - baby spinach, a boiled egg, and the chicken! Easy and yummy!
Tonight I am making a clean Crockpot Chicken Enchilada Stew. The recipe can be found here:
Crockpot Chicken Enchilada Stew
This is great for picky families (John? Cassidy?) As it is prepared, I add sliced avocado and I am good to go! But for those in your family who want more, you can have tortilla chips, fritos, rice... whatever they think they they need to bulk it up!
I hope this is helpful! More to come soon!
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