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Clean Eating {step 1} Add in more Fruits and Veggies

The easiest first step to clean eating is to simply add in more fruit and veggies to every meal and snack. When I grocery shop I try to hit the produce section first and load up.  A good goal is to add 2 –3 veggies to every dinner meal and eat one fruit and one veggie as a snack for each member of your family.  This will immediately add in nutrients to your diet.

What about organic?

This was a question I asked myself too.

Below is a list of fruits and veggies.  One side is called the Dirty Dozen and the other is the Clean 15. This list is from a report from EWG (Environmental Working Group)

The truth is….some fruits and veggies are safer at the grocery store than others because of pesticides added.

By choosing to buy organic from the Dirty Dozen list, you are choosing a more clean product.

The Clean 15 is considered safe and clean to purchase non-organic.

If this is overwhelming for you, remember that clean eating is a lifestyle.  You don’t have to change everything overnight! 

Focus this week on simply adding in more fruits and veggies to your meals and pick one or two from the dirty dozen side to swap out to organic.

 

clean eating add in more fruits and veggies

For more tips read this ::

Naturally Wash and Prepare Fruit and Veggies

Eat more Fruits + Veggies

Clean Eating for Beginners

Baked Zucchini Chips

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Clean Eating for Beginners

I have been learning so much personally about clean eating and have been making baby steps, so to speak, about food choices in our pantry and fridge.  Clean eating is a lifestyle that can lead to preventing diseases, remove icky toxins from your body, lose weight and just feel better. The biggest challenge is just getting started and knowing what to replace with food items you have always used.

 

Simply put, clean eating is eliminating processed foods and sugary drinks and base your food choices on whole foods and pure water.

clean eating for beginners

 

Sounds simple right?

 

Uhhh…actually, it can be a hard switch if this is opposite of what you’ve always done.

 

For me, many questions came up like…

Do I buy only organic?”

Can I still eat dessert?”

What about baking?”

How do I start?”

Will it be expensive?”

How do I get my kids (even teenagers) to like it?”

How do I meal plan?”

 

Maybe you have asked these questions as well?

 

I invite you join me on the journey to clean eating.  Let’s grocery shop together.  Let’s make healthy food swaps together.  Let’s learn to budget and save money together.  Let’s meal plan together.  And let’s be leaders in our home with healthy food choices.

Step 1: Add in more fruit and veggies

Step 2: Swap soda for water

Step 3: Swap refined sugar for natural sweeteners

Step 4: Swap seasonings, oils + salt

Step 5: Swap white for wheat

Step 6: Protein (plant + animal)

Step 7: Whole Food Supplements

Step 8: Dairy (and non-dairy)

Here are a few ways to join me and to make sure you get all my current updates ::

Subscribe to my newsletter

Join our Healthy Mama. Happy Life. private page.

 

Happy Eating!

Claire

Linking up Here:

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It’s So Very Cheri

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Depression and Your Health : You are Not Alone!

I was recently asked by my friend Erin if I would share my story with a group of other women through an online webinar.  Erin is the founder of Simple Health Swaps, an online community for women to share and encourage healthy lifestyle changes one step at a time. 

depression and health

It already happened BUT you can email me to get the recording.

It is my desire that this helps another mom out there!

claireshealthyhome(at)gmail(dot)com

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Click to join our Healthy Mama. Happy Living. private community

My Excuses and A Killer Workout

I write this blog to [hopefully] inspire others to make healthy changes in their life for the family, your body and your life.

But my biggest reason for this blog is to motivate and grow myself! 

My start in swapping out bad habits for good ones began many years ago and it will continue.  I have learned a lot and I have lots more to learn too.

One of those changes is learning to exercise on a regular basis.  I honestly struggle with this! 

I probably have all the same excuses as everyone else.

  • I’m too busy.
  • I’m too tired.
  • I’ll do it later tonight.
  • My favorite show is on instead.
  • I ate pretty good today so it’s OK.
  • I shouldn’t take time away from the kids.

Sound familiar???

The bottom line is they are just that :: EXCUSES!

 

So when my sister-in-law, Rachelle, came to visit this week and said let’s do a workout, my first response was not of joy.  lol  Rachelle is also a personal trainer, teaches boot camp and blogs at Livin’ The Sweat Life.  She knows her stuff!  I knew I needed it plus she was going to teach me her moves.  So….really it was a one-on-one training session FOR FREE.  How could I turn that down?

So we ‘got our sweat on’ as Rachelle would say.  We did a variation of her Boot Camp routine.  Now, I do go for walks and hikes, but that totally did not prepare me for her workout.

This is me half way through.  LOL

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It was a  killer workout!

After, I didn’t know whether to thank her or slap her so she said we should high five.  lol I am still sore 2 days later.  There were several moments when I wanted to stop and she wouldn’t let me and I’m so glad.  In fact, she was so great and encouraging, I wish I could workout with her several times a week.  She would kick me into shape in no time!

Exercise is such a mind game but when you push your body past what you ‘think’ it can do, it is powerful. I am inspired to challenge myself harder in my exercise.

Later we took the kids to the pool for a much deserved float.

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So what about you?  Do you exercise regularly?  Is it walking like me or killer workouts like Rachelle?  Are you inspired to try something new and harder? 

xoxo,

Claire

Eat Regular Meals

Do you skip meals?  Did you know that this actually hurts your metabolism?  Your body needs a steady flow of fuel and nutrition to keep it running properly.  Get in the habit of eating a good breakfast when you wake up and drinking a full glass of water.  This should include a healthy protein and carb with fruit or veggies.  I like oatmeal with blueberries, a veggie and cheese omelet or a protein smoothee.

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There are so many benefits and reasons as to why you need to eat regularly through the day.  Here are a few …

  • Eating regular low fat meals reduces total and LDL (bad) cholesterol and reduces resistance to insulin – reducing the overall risk of developing heart disease.
  • Regular meal eaters tend to have a lower energy (calorie) intake compared to those who eat irregularly – crucial if you’re looking to maintain or lose weight.
  • By eating regularly (meals and snacks) you will help keep your blood sugar levels stable. Why is this good? Because this will help prevent strong feelings of hunger, which could result in you over-eating the next time you eat (which is usually the time you reach for that chocolate bar, latte or muffin – or all 3!).

What has helped me the most is planning ahead.  I plan my meals and grocery shop weekly.  I even have done freezer meal  planning.  I also keep stocked on fresh fruit and veggies, drink lots of water throughout the day and keep almonds and protein snack bars handy in my purse and car.

The biggest benefit?  Eating with family!  Regular meal times together to connect with each other.  It sets such a healthy example and I just love the time together.

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Do you skip meals?  How do you feel when you do?  What do you like best about eating meals together?

Share in the comments and then let me know on facebook!

xoxo,

Claire

Eat more Fruits + Veggies

Last year, I purposed to eat more veggies.  The fact was that I did not eat enough.  I was fueling my body with way too many processed foods.  So I decided to increase my veggie and fruit intake.  Here are a few things that work for me and my family.

I eat an apple every morning for a snack.  By pairing it with some protein like cheese or peanut butter it makes a really great healthy snack!  I also try to eat veggies everyday for an afternoon snack.  I really like sliced tomatoes with a little cheese or cut veggies dipped in humus.  Yum! 

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If you cut it up they will eat it!  So true with kids and hubbies.

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I have also been using more veggies when I cook dinner.  Chopping up onions or peppers or mushrooms and adding them my meals gives me extra nutrition and fills me up.

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Another awesome way we get more fruit is using it in smoothees!  I chop it up and freeze it.  So good!  The kids really love them for snacks and I drink it with a quality, non GMO protein to make it a meal.

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These eating habits have helped me drop 4 lbs and 5 inches last month. You can see my pictures here.

Lastly, my family and I take quality, pure. whole food supplements.  This has helped keep us all healthy.  NO prescription meds here for us.  Plus because of it’s purity we are getting an abundance of vitamins and minerals found in real food.  Here is a visual of what I take.

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Start eating more fruits and veggies today.  Fill up your body with real food and you will feel so much better.  You might even drop a few pounds too.


What are your favorite fruits or veggies?  How do you eat it?  Do you eat them everyday?  Do you find creative ways to ‘sneak’ them in for your family like I do?

xoxo,

Claire

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Drink More Water

This may sound like a no brainer, but stay with me.

Ask yourself:

How much water have I had to drink today?

Do I measure how much I drink daily?

Is it enough?

What is your answer?  Is it good or bad?

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Ok, now ask yourself this:

“Do I feel hungry?”

“Do I have lots of energy?”

“Am I  fatigued?”

“Do I have a headache?”

“Do I have a dry mouth?”

“How many times do I go to the bathroom each day?”

“Do I have dry skin?”

“Do I get dizzy?”

If you answered YES to some of those questions, you may be dehydrated.  In fact, if you are thirsty today it is because you did not drink enough water yesterday! 

The rule is to consume at least half your body weight in ounces of water each day.

Water has so many awesome benefits for your body.  Water moisturizes the air in the lungs, helps with metabolism, helps our organs absorb nutrients better, detoxifies, protects and moisturizes our joints and helps with weight loss.

I recommend using a good water purifier.  I like this one because it also removes lead.

Are you getting thirsty yet?  Are you inspired to drink more water? 

Here are some tips to help you drink more water:

  • Drink a full 8 oz in the morning when you wake up.
  • Drink a glass of water with every snack and meal.
  • Get water bottle so you can measure your daily intake.
  • Keep a bottle of water with you in your car, at your desk, or in your bag.

Now, go get your water and drink up!

xoxo,

Claire

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30 Days to Better Health: Take the 180 Challenge

My jeans are finally fitting better. I have more energy. I feel better from the inside out.

Last year I purposed to take care of myself.  I ate more veggies, drank more water, supplemented with a high quality multivitamin, consumed less processed foods, drank a natural, non GMO protein smoothee and exercised more.  I lost 15 pounds and I gained more energy, got off my allergy meds and just felt great!

Then for the last 6 months our family has been on an amazing US tour in our 5th wheel and all that heavy travel and sitting in the truck equaled tight jeans for me.  [sad face]

I had to make the choice to buy new jeans or lose weight.

So January, I decided to take care of myself once again and gain better health! 

I joined a team of people for a 30 Day Challenge and I implemented all the great things I was doing last year again. I ate more veggies, drank more water, supplemented, consumed less processed foods, drank a natural, non GMO protein smoothee and exercised [a little] more.

I am an imperfect work in progress.  Meaning, I messed up quite often and ate more than I should and I really didn’t exercise that much.  But I kept moving forward and didn’t give up!  Imperfect progress. I had to make a choice that even when I messed up I didn’t bag the whole month.  Keep on keeping on.  Remove the guilt from my thinking. 

The results???  Better than I thought! 

My jeans are finally fitting better. I have more energy. I feel better from the inside out.

I lost 5 lbs and 4 inches off my body!  I notice it especially in my stomach.

Here are my before and after photos for the 30 days.

30 day before and after

 

Follow HERE and HERE to get all my tips to Better Health.

Ready to Get Your Body Back this month?

I also have a team of over 100 people that are on our 30 day Health 180 Challenge + online course to Get Your Body Back. Go HERE to apply and get more information in joining us.

Here’s to better health for all of us!

xoxo,

Claire

 

 

Tip #2: Eat more fruits + veggies

 

Healthy Living Steps for Moms on the GO

…….this is a popular post from last year….Happy New Year!…….

Are you a busy mom on the GO?  Do you desire a more healthy lifestyle for you and your family?  Do you struggle with action and committing?  Or are you confused about where to start?  You are NOT alone!  Most people want to get healthy, feel better, have more energy and look younger yet they feel they are too busy to make it happen.  Then discouragement sets in.  I know because I struggle with this all too! 

Prior to making some important changes in my life and family, I was a burned out mom.  I was feeling sick, depressed, tired all the time and had very little energy.  My role in life was changing from mommy to mom, my husband had a stressful job, we had gotten ourselves into some debt and my passion for life had seemed to just be gone.  It was time for some serious CHANGE, but even the thought of that overwhelmed me. I thought I needed a major overhaul (and I did!) but I thought I had to do it ALL at once.  That thought crippled me until I decided to change that thought.  Who says I have to do it all?  I think it was just me telling myself that.  Is this you too?  It is freeing to get rid of that crippling thought and I must remind myself of this often.

If you are FED UP with this reality, then I invite you to get serious and find some new habits that will serve you and your family better.  Take it ONE STEP at a time. 

Healthy living shouldn’t feel hard…..it should feel GOOD!

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Here are my 8 Simple Steps to get started TODAY!

1.  Drink a full glass of water first thing in the morning.

2.  Grab a few fresh fruits on your way out every day.

3.  Avoid eating out for lunch.

4.  Exercise daily.

5.  Drink herbal teas.

6.  Eat a handful of nuts around 3pm.

7.  Breath Deeply and Pray.

8.  Get enough sleep.

Commit to action and start feeling GOOD!

Which one will you start with?

A commitment is always more successful when you surround yourself with like-minded and encouraging people.  I invite you to plug in here for community support.  Start by subscribing by email to get access to our newsletter.

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Then JOIN OUR FACEBOOK COMMUNITY for more tips and ideas and accountability.
claire

Mocha Frappe Protein Smoothee

Love. Love. Love. protein smoothees! 

I drink one every morning.

This is another one of my favorites.

Enjoy.

mocha frappe protein smoothie

Mocha Frappe Protein Smoothee

6 Large Frozen Coffee Cubes
1 Cup Milk
1 scoop of Chocolate Protein
1/2 t Vanilla
2 Scoops of Stevia

Coffee AND Chocolate AND Healthy?!  Yes. Please.

A super delicious, refreshing AND healthy blended drink all rolled into one.

LOVE!

You’re Welcome

claire

messytotidy

Check out my other smoothee recipes:

Pumpkin Spice

Chocolate Peanut Butter

Berry Delicious