What is this clean eating thing??

What is clean eating? Do I clean while I am eating? No carbs? Vegetarian?? No, no, nooooo!! Clean eating is NOT A DIET it is a LIFESTYLE!! It is not a fad or something you do to lose a few pounds, but that is a lovely side effect!

 

Clean eating is actually really simple and sooo much easier than you think. The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time.

Eat five to six times a day

Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.

Choose organic whenever possible

If your budget limits you, make meat, eggs, dairy and the Dirty Dozen your organic priorities.

Drink at least two liters of water a day

Preferably from a reusable canteen, not plastic; we’re friends of the environment here! Limit your alcohol intake to one glass of antioxidant-rich red wine a day.

Get label savvy

Clean foods contain just one or two ingredients. Any product with a long ingredient list is human-made and not considered clean.

Avoid processed and refined foods

This includes white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead.

Know thy enemies

Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar.

Consume healthy fats

Try to have essential fatty acids, or EFAs, every day.

Learn about portion sizes

Work towards eating within them.

Reduce your carbon footprint

Eat produce that is seasonal and local. It is less taxing on your wallet and our environment.

Shop with a conscience

Consume humanely raised local meats and ocean-friendly seafood.

Slow down and savor

Never rush through a meal. Food tastes best when savored. Enjoy every bite!

Take it to go

Pack a cooler for work or outings so you always have clean eats on the go.

Make it a family affair

Food is a social glue that should be shared with loved ones. Improve the quality of your family’s life along with your own.

 

Pretty simple right? Take it one meal at a time, one day at a time and you can succeed… YOU WILL SUCCEED!!!

The wonderful Chia seed!!

Chia seeds are among the healthiest foods on the planet.

They are loaded with nutrients that can have important benefits for your body and brain.

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. This plant grows natively in South America. Chia seeds were an important food for the Aztecs and Mayans back in the day. They prized them for their ability to provide sustainable energy… in fact, “chia” is the ancient Mayan word for “strength.”

Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood. In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.

Check out the crazy awesome nutrition facts:

 

A 1 ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

 

Oh and I should mention that single ounce is just 137 calories!!

 

Chia seeds are packed full of antioxidants. Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health. Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer. There are some claims online about chia seeds having more antioxidants than blueberries, but I was unable find a study to verify this claim.

Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate.” However… 11 of those grams are fiber, which isn’t digested by the body. Fiber doesn’t raise blood sugar, doesn’t require insulin to be disposed of and therefore shouldn’t count as a carb. The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food. Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach. Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories. Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health. Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

Chia seeds are high in protein. By weight, they are about 14% protein, which is very high compared to most plants. They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them.

They are also full of omega 3s. In fact, chia seeds contain more Omega-3s than salmon, gram for gram.

Chia seeds are high in several nutrients that are important for bone health. This includes calcium, phosphorus, magnesium and protein. The calcium content is particularly impressive… 18% of the RDA in a single ounce. Gram for gram, this is higher than most dairy products.

Those are just SOME of the benefits, but these chia seeds are super easy to add into your diet. I personally love them in greek yogurt, but you could add them into a smoothie or a shake too. They don’t have a taste, just a little crunch. They are super tiny and you won’t even notice you are eating them.

 

5 Reasons you’re not losing weight

We all started January 2014— you were determined to finally reach your weight-loss goals once and for all! You embarked on a fitness and nutritional plan, and then you find yourself seven months into the new year. Some of you who have followed such a plan may find that you’ve had little to no progress. If you find yourself in this category, it can be so frustrating. After all, you may be thinking, what is the point of all the “work” if you aren’t seeing results?!

Before you give up, consider my five reasons why you may not be reaching your weight loss goals, and see if there may be one or more things you may be doing wrong. With some small changes to your diet, exercise routine and daily lifestyle habits, you still have time to turn things around and start reaching your goals!

  1. Lack of consistency. If you aren’t being consistent with your efforts in the gym and in the kitchen, this could be your sole reason for not seeing results. I love the quote from Robert Collier and refer to it all the time: “Success is the sum of small efforts repeated day in and day out.” It couldn’t be closer to the truth.

Success comes from small efforts done consistently, rather than big efforts done once in a while. If you are only exercising a few times a week or following your nutritional plan 50 percent of the time, that isn’t going to cut it. You are better off giving 90 percent to your program seven days a week rather than 100 percent for a day, than 20 percent for a few days, and repeating that cycle. If you want it bad enough and want results, you will need to be consistent with your efforts— both with your workouts and nutrition!

  1. You aren’t being as strict as you think. You may be following your plan pretty closely but adding in a little of this or a little of that here and there. Remember that everything adds up. You start off your day with a cup of  coffee and habitually eyeball two tablespoons of cream. That could easily contribute 50 calories and 5 grams of fat. For your snack, you grab a handful of almonds because almonds are on your plan. Rather than count or weigh your serving, you just grab what you think is a serving, when in actuality you grabbed two servings. This can add an additional 150 calories and more than 10 grams of fat! For lunch you have your lean protein and ask for olive oil and vinegar on the side. You eyeball your allotted vinegar and tablespoon of olive oil and sure enough are heavy on your pour and double your serving of oil, adding an additional 14 grams of fat and 120 calories. You do great at your next meal, having your scoop of protein, but then dinner rolls around and you again eyeball your lean protein and brown rice and add another 150 calories! Before bedtime you have a sweet tooth craving and go for a handful of healthy unsweetened carob chips, adding an additional 100 calories and 4 grams of fat.

These unconscious additions to your plan can easily add an additional 500-600 calories and 35 grams of fat! Now, imagine if you did this every day. You can easily add an additional 3,500 calories/week, which is equivalent to one pound! Even though you may be working out harder or more often, you can see how your nutritional choices can be canceling out the calories you are burning and keeping you at a standstill.

Reaching your goals is going to take mindfulness, and you’ll have to be aware of all your choices. A little bit of this or that, even if it is healthy, can all add up and end up hurting your progress. You might not be realizing it because you are eating what is on your plan, but even healthy foods can add up! Be mindful and aware of everything you are eating.

  1. You don’t have variety in your workouts. You may think you are smarter than your body but in actuality your body is smarter than you think! It gets use to doing the same things and will adapt quickly.

You have to constantly be changing up your workout routine to keep your body guessing and therefore responding. This means all areas of your training, from the exercises you do, reps you perform or cardio time and type. This is what make our workouts fantastic, they are never the same and incorporate a variety of equipment to make sure everything stays different.

  1. You are focusing too much on the scale. Put your scale away and stop letting it determine your mood or measure your success! Getting frustrated by the numbers on the scale can cause unnecessary stress that can lead to increased cortisol! Cortisol has been termed the “stress hormone” because excess cortisol is secreted during times of physical or physiological stress. It has been shown to cause an increase of fat in the abdominal area and also an increase of appetite. Just get rid of that scale!!!

Instead, measure your progress by how your clothes fit, how you look and most of all how you feel. Remember, just because the scale is not moving it does NOT mean you are moving in the wrong direction. The scale is NOT a true indication of your progress. Start using your own set of eyes and your own instincts to learn your body and listen to the signs your body gives you. If you are following your plan and being consistent with your efforts, I promise you, all of your hard work is paying off!

  1. Too much cardio and not enough weightlifting. It is common to think that lifting weights can add unnecessary size and bulk, and that cardio will help trim you down, but this couldn’t be further from the truth. I would love to know where this idea cam from. Weight training will not only help shape your body and give you the beautiful curves you are looking for, it will also add nice, lean muscle. The more lean muscle you have, the faster your metabolism is and therefore the faster you will lose body fat.

There is no other way to do this than to be consistent with weight training, a healthy diet and a realistic amount of cardio. Cardio is an essential component, but not the only component! Doing endless amounts of cardio can potentially break down muscle tissue and therefore cause a decrease in metabolism and slow down fat loss. Focus on your weight training and diet and use cardio as a secondary source of exercise but do not use cardio as a sole means of fat loss.

Mummy Tummy Restoration

Do you have that stubborn bulge right around your belly button? Do you have lower back pain? Do you feel like you have no balance? Do you have sciatica pain? Do you pee your pants when you cough, sneeze, laugh, run or jump? Whether or not you just had a baby or your baby is five, ten twenty years old, if this was never dealt with and fixed it will still linger around!

 

Widening and thinning of the mid line tissue occurs in response the force of the uterus pushing against the abdominal wall, in conjunction with pregnancy hormones that soften connective tissue. A mid line of more than 2 to 2.5 finger-widths, or 2 centimeters, is considered problematic. Diastasis recti can occur anytime in the last half of pregnancy but is most commonly seen after pregnancy when the abdominal wall is lax and the thinner mid line tissue no longer provides adequate support for the torso and internal organs.

Diastasis-Illustration

Diastatsis recti reduces the integrity and functional strength of the abdominal wall and can aggravate lower back pain and pelvic instability. Separation in a previous pregnancy significantly increases the probability, and severity, of the condition in subsequent pregnancies. Women expecting more than one baby, petite women, those with a pronounced sway back, or with poor abdominal muscle tone are at greatest risk. Genetics also plays a big role. For some women, it simply how their bodies respond to pregnancy.

 

The exercises are actually quite simple to help heal this. We offer a few programs to help with this, programs for the new mom, the experienced mom and we even do one on one programming. Sometimes it can be fixed with just with just breathing exercises.


IMG_1244