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Kathleen
4:00 am

Tips for Clean Eating

The holidays are over and the new year is among us.  A special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. 


The most popular resolution is improving health, and we usually are quite ready after the holidays.  As tasty as the holiday tidings are, they leave us feeling a little less on track with our goals than we'd like.  Those new healthy resolutions don't have to be complicated, and they don't have to end before February even arrives.  The key to looking and feeling your best is to keep it uncomplicated and simply focus on clean eating. 

 

In case you've heard the term "clean eating" but haven't quite understood what it means --clean eating is all about consuming healthy, whole foods and cutting out as much processed “food” as possible. Whether you’re ready to jumpstart your clean eating now or you’re wondering what it takes to get started, I’ve got super-simple steps for a no-fail progression into clean eating to share with you:

 

1. Know Your WHY

Whether you’re determined to race in the Boston Marathon next year, or you have seen first-hand the how not eating well affects the health and well-being of loved ones -- whatever it is that is motivating you to eat clean, bring it into your direct focus so you will be more successful in sticking to your clean eating plan.

 

 2. Take A Good Long Look 

Before you begin your clean eating journey, it helps to journal about what you’re eating before beginning. This way, you can truly see what it is you’re eating and look for patterns. After the stressful end of week push at the office, you might notice you’re more prone to ordering pizza, or maybe you notice that while you crave salty foods like chips and you feel good while eating them, you get a not so good feeling overall after you have indulged.

 

3. Don't Give Anything Up -- Just Crowd It Out

When people make changes to things in their lives such as a change to their eating habits, they can set themselves up for significant failures if they don’t take it step by step. I always find that the worst thing I think to myself is that I cannot have something.  That immediately makes me feel "deprived" and my new resolution takes on a negative vibe.  Instead crowd those highly processed foods out of your diet and right off of your plate, by  filling your plate with more and more whole clean foods. 

 

And instead of saying "I can't eat that", say to yourself, "I choose not to eat that".  See and feel the shift in energy from negative to positive.  

 

Don’t just say you’ll stop eating desserts forever. Instead, set a goal of only eating one small dessert and go from there.  Add in those healthy, nutritious foods and soon you will not even notice that you are not eating the dessert.

 

4. Clean Out the Pantry

Sadly, most American pantries are filled with processed foods.  A good rule of thumb is to cut out anything that contains more than five ingredients on the label, and anything unnatural should go.  It can be expensive to toss what you just purchased.  Give away or  use what you have, but replace what you use with healthier options.

 

5. Ring Around the Grocery Store

We’re creatures of habit, every one of us. When we go to the supermarket, we usually follow the same path every time. Shake things up and head straight for the produce section. You really should be avoiding almost all of the middle aisles of your supermarket anyway because that’s where those processed food pitfalls lurk!  Instead make a circuit around the perimeter of the supermarket and only go into the center aisles that contain the items you truly need.  Eventually you will find that you rarely venture into the center. 

 

6. Master Meal Prep

One of the easiest ways to dive right into clean eating is to prep your meals. You’ll find tons of healthy meal prep plans online that even give you shopping lists to use. If time is a factor, look for crockpot recipes that use whole foods.  Simply add your ingredients together in the morning and come home to a hot, delicious, clean and healthy meal every night!

 

And if you are looking for more inspiration sign up to receive my free e-book:

Clean Eating Tips


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Kathleen
4:00 am

Setting the Stage for Success

YOU have decided to make some lifestyle changes in order to live a healthier and more balanced life.  You are excited because being healthy and balanced will allow you to live your life the way it is meant to be lived.  And you know that the world needs the gifts and talents that only you can give. However, those of us who have struggled with weight, low energy levels or being consistent about exercise know all to well that we decide to make changes, jump out of the gate and run out of steam before we make any real progress.  Then feeling defeated and guilty we go back those old habits.  Let this time be different.  Read More

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Kathleen
2:58 pm

On the Road Again

One of the questions that came through on the Health Coaching Survey that was in my newsletter last month was about eating healthy while on the road.  We all know what happens during those long summer road trips.  Snacking, snacking and more snacking.  And while we start with every intention of avoiding those sweet sugary foods, salty treats and carb loaded snacks, during that quick trip to the grocery store just before our trip those convenient looking snack packs grab us and our wallets before we know what happened.  Read More

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Kathleen
6:58 am

Everyone Should Raise a Little Kale Now and Then

This year the end of winter and beginning of spring had a bit of a tug of war. The bickering between the seasons prolonged the kale harvest which was a bit of a gift. However, last week with the kale beginning bolt, I knew that I had to harvest the leaves and begin the preserving process. Read More

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Kathleen
3:47 pm

Fire Cider and the Health Coach

Lately I have been bumping into Fire Cider. Articles and recipes seemed to be popping up around me. Each time Fire Cider appeared on my radar, I admit I brushed it aside. However, when "Fire Cider Tonic" appeared in an issue of a Martha Stewart magazine that my mom had sent my way, I figured that fate was getting annoyed with my blatant disregard and was giving me a "dope slap". It was time to take notice. Read More

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Kathleen
3:48 pm

If You Can't Beet 'Em....

I love sharing new discoveries that make meal prep easier and healthier. I made just such a discovery the other day that I have to share.... Read More

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Kathleen
9:34 am

Pushing the Gardening Envelope

Last fall we decided to try to grow greens all winter. We had both successes and failures. Kale, spinach and daikon radishes did well. Kohlrabi, beets, broccoli rabe and arugula did not fair well. Most likely the veggies that did not thrive struggled because of sowing seeds too late. We did not sow seed until mid/late September. This year we decided to get an earlier start, late August, and added a new comer to the fall/winter garden — saffron. Yes, you are reading correctly, we decided to try to grow and harvest our own saffron — that wonderful spice of delicate red threads that adds flavor to breads, rice and so many other dishes. Read More

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Kathleen
6:50 pm

What Did the Apple Say to the Butternut Squash?

Tonight I was at a loss about what to make for dinner. And once again I decided rely on my typical method of searching the kitchen for ingredients to throw together. As I looked around the kitchen I found the perfect partners for dinner -- Read More

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Kathleen
7:46 am

When Two Negatives Do Not Equal a Positive

Exercise is a word that invokes many emotions, not all of them positive. While some folks get downright giddy at the thought of their daily exercise routine and pack their gym bags the night before, for many of us the thought of exercise causes stomach churning anxiety and any excuse to avoid moving is deftly utilized. Just like momma, poppa and baby bear, we find ourselves waiting for the perfect moment to exercise. If it is too hot, too cold, too humid, too early, too late, too soon after eating or too soon after waking, we delay getting up and moving and settle back down onto our built in glutial cushion. We soon discover that the time to get up and move is never “just right” for us. Read More

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Kathleen
11:00 am

Clean Up Your Eating

Even though my favorite season is Fall because I am a nester at heart, my digestive system loves spring! At this time of year I crave fresh, whole foods. I want my plate filled with big salads that are topped with colors and textures from an assortment of vegetables. Read More

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