How to Eat Clean

How to eat clean.  A questions I have been hearing a lot lately. As a Wellness Coach & Personal Trainer, I work with several individuals who are trying to live healthy lifestyles, lose weight, build muscle, lower stress….a little bit of everything.  And one topic/question that I keep hearing again and again…”How do I eat clean?” or “What does it mean to have a clean eating diet”.  I thought for my “Wellness Tip Wednesday” we would discuss what clean eating means…What is all the buzz about!

Wellness Wednesday Tip 2, What is Clean Eating? 

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As I mentioned above, “Clean Eating” is creating a buzz in the health & wellness world.  Many people often will try clean eating to lose weight OR many try to eat clean on the reg.  To keep it super simple, clean eating basically means and stresses the importance of eating healthy, whole, unprocessed foods.  Eating foods in their most natural state!

Your body thrives off of eating a diet rich in whole unprocessed foods.  Just think how your own body feels after eating…say a McDonalds sandwich VS a large salad grilled organic chicken topped with sweet potatoes and  sprouts.  You have much more energy with the latter! AMIRIGHT?! Eating clean really is not a diet, its a lifestyle.  It has built in flexibility, and really anyone can do it, but you DO have to plan ahead.  Meaning, you have to be a grocery shopper and think before you walk in to Trader Joes.

Follow the tips below to start your clean eating adventure.  

  • Minimize processed foods and turn towards whole & natural options.  Put those boxes, bags, and wrapped foods away and reach for the fresh choices!
  • Don’t get stuck on counting calories.  Instead, count ingredients! Read those food labels and make sure you know what your eating.  You want to limit the ingredients in your food.  The less, the better.  And…you want to be able to pronounce those ingredients.

  • Limit your sugar.  Sugar, the new drug.  Try to eat foods that have natural sugar in them rather than added sugar. The less processed, the better.
  • Make sure your eating a diet rich in lean protein, health fats, and carbs.  You need all three!
  • Try more “meatless” recipes.  load up on beans, seeds, nuts, whole unrefined grains, and veggies!
  • Shop clean, cook clean, eat clean.  Just keep repeating!

I hope this answers your questions.  Just remember, the main goal to eating clean is to avoid processed foods. Clean eating is a simple concept with a pretty big payoff. Eating clean makes you aware of where your food comes from and makes you read labels.  You know exactly what you’re putting into your body and paying attention to how it makes your feel.

So remember, clean eating isn’t about counting calories or eliminating food groups, but to eat foods that your body will love.  Eat foods with a BIG nutritional punch!

Do you consider your diet clean?

 

Buffalo Chicken Spaghetti Squash Casserole!

If you follow me on SNAPCHAT ( shameless plug…. jhiggs787) you know what I had for dinner last night, Buffalo Chicken Spaghetti Squash casserole. I love anything buffalo chicken, but guys…this is REALLY GOOD! I had many friends and family ask for the recipe right away, so I had to share! I apologize for the low quality pictures, but you’ll get the gist!

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Its relatively easy to do and to follow! And if you cook your spaghetti squash ahead of time or throw in the microwave, its not too time consuming! Here is how I cook my squash.  I used PaleoMG’s recipe as a guide, but I DID switch it up quite a bit.

Buffalo Chicken Spaghetti Squash Casserole

Ingredients

  • 1 medium spaghetti squash (about 21⁄2 pounds)
  • 3 Tbsp Olive Oil
  • 3 cloves garlic, minced
  • 3 stalks celery, diced
  • 1/4 Cup Reduced Fat Cheddar (optional)
  • 1⁄2 medium yellow onion, minced
  • 2-3 Large Cooked Chicken Breast, shredded
  • 1 teaspoon garlic powder
  • 1 teaspoon fine sea salt
  • 1⁄4 teaspoon black pepper
  • 1 cup hot sauce (I used my fav, Frank’s RedHot)
  • 1⁄4 cup Sour Cream (I used fat free)
  • 3 large eggs, whisked
  • sliced avocado, for garnish
  • Cilantro, for garnish
Instructions
  1. Preheat the oven to 350°F.
  2. Follow my directions for baking a spaghetti squash or pop in microwave!
  3. Grease a casserole baking dish with 1 tablespoon of the olive oil.
  4. Let the squash cool for 5 minutes, remove the seeds, and then use a fork to remove the threads and place them in the greased baking dish.
  5. In a large sauté pan over medium heat, heat the olive oil. Add the garlic, celery, onion, and whatever other veggies you want to add and cook for about 10 minutes, until the onion is translucent. Remove from heat.
  6. Add the shredded chicken, garlic powder, salt, and pepper to the veggie mixture.  Make sure all is mixed.
  7. Add the hot sauce, cheddar cheese, and sour cream and mix well to combine.
  8. Add the chicken mixture to the baking dish and mix well with the spaghetti squash threads.
  9. Add the whisked eggs and mix everything together until you can no longer see the eggs.
  10. Bake for 1 hour or the top will form a slight crust. Let rest for 5 minutes before serving. Garnish with cilantro, a little extra cheese, and avocado slices. Or even some salsa and extra sour cream!

There you go friends…ENJOY!!!!!

Oh, Hey May!

Hiiiiiii! What a fantastic weekend! And…y’all, its MAY!!!! How is that even possible! May is one of my favorite months though, so I welcome it with open arms! May, in my eyes, is kicking off Summer.  And, this Summer, I have SO many fun things, weddings and trips planned. I just can’t wait! This weekend was a full one, check out my review below!

So in review, I had a crazy, FUN, & busy weekend! Weekends really do go by so fast, especially when they are jammed. Monday mornings sure do come around quickly! Friday night was spent at home organizing things for the next day. Nothing too crazy.

Saturday was one of my best friends Bridal Shower in Ohio.  So lots of planning and fun was had by all! It was a wine theme…and I had a lot of fun creating the decorations and drinking all the wine.  The shower took place about two hours away.  So I drove up early on Saturday and had to come home that same night.  I LOVE seeing my friends from college.  We always pick up right where we left off, like we never missed a beat.  It was a fabulous shower! Now…onto planning the Bachelorette weekend, WOOO!

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After spending time with my best gal pals, I came home and relaxed a bit before passing out! Only to wake up early on Sunday for the Pittsburgh Marathon!!! I ran in the Marathon Relay! I was running the last leg which was 4.2 miles.  Guys, I had a BLAST!!!!! It was seriously SO much fun. I know its not the half or the full….but it was a real challenge for me, and I DID IT!  I have been training a bit, here and there, and I really was proud of myself for surviving! I am not a runner, it is a struggle for me. I am really striving to be more of a runner/jogger,  I think its more mental for me.  But the marathon crowd was so encouraging, energetic, and motivating…I just kept on pushing through! I can’t get over the crowds, seriously, the best! If you follow me on SNAPCHAT (jhiggs787) you had to see some of the crowds, bands and crazy folks who were cheering us on! So CONGRATS to all the people who ran in the full marathon, half, and relay!!!!!! I am definitely planning on doing it again next year, who knows, maybe ill do the half! say whaaaaaaaat?!?!

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After the race, Nick and I went to Pipers Pub! I had a large Bloody Mary 🙂  and some yummy food! The rest of the afternoon/evening was spent relaxing and taking it easy! All in all it was such an awesome weekend.  My highlight…seeing my friends from college and crossing that finish line! 🙂

What was the highlight of your weekend?!  

 

Wellness Wednesday Health Tip! #1

There are many reasons why YOU should add lemon to your water every day, read below to find out! 

We had our last bootcamp of this session this morning, High five!  My last 5:00 AM wake-up call for awhile….WOO HOO! (If your in the Pittsburgh area, I will be starting a new session soon) I was so proud of the women who attended! They ALL said they have seen an improvement in their bodies! They all stated that they feel much more toned, stronger, and stronger endurance! That’s what its all about!

I had a brainstorming idea.  This blog of mine once started out as a way for me to make health and wellness information easy to understand.  As time has gone on, I have shared some things about my life, fitness, recipes, essential oils, problems…and have gotten away from basic tips on health & Wellness. This leads me into my this. I thought I would start a fun little weekly Wednesday chat! Kicking off a wellness Wednesday new tradition!  Every Wednesday I will be sharing a wellness tip! Maybe it will be groundbreaking or an obvious tip for you…sometimes it may be on food, fitness,life hacks or even essential oils!  I always think its important to understand the why.  Many of us know we need to eat certain foods OR do certain exercises, but often do not know WHY. So I’d love to start chatting about some easy ways to get healthy in all areas.  So cheers to health tip number 1.

AND…you get a chance to link up your own wellness Wednesday Health Tip!  🙂

Wellness Tip #1 for our series….Its a simple one folks!

add lemon

Yes, that simple.  Add Lemon to your water, daily!! And here’s why….

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There you have it…simple, easy, and tastes delicious! So go ahead, slice up a lemon and add to all of your waters today, your body will thank you!

Comment below with your top wellness tip for today!

Natural Deodorant, Say What?!

This post is not sponsored, just my honest opinion! All thoughts/opinions are my own.  

Okay everyone, we are talking deodorant! Natural deodorant!  Have you ever tried it? Does it work or do you stink to high heaven after your workout? Ever since I was in my late teens, I have always heard how horrible deodorant is for you, they are all loaded with chemicals. (Check out this post to find out more about the chemicals in our personal hygiene products!) Did you know that there is a direct link of deodorant and breast cancers? But, I have still use my dove or secret here and there because realistically, the natural deodorants just didn’t work! So in the past three or so years, I have tried just about all natural deodorants and have a few you may really like….because they actually WORK!!!!

Check out my thoughts below!

First up…Primal Pit Paste.  (I love the name!)

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This worked really great.  I loved the smell of the lavender and they have other essential oil scents.  I had to reapply prior to a workout, but all in all, this stuff is AWESOME! Super easy to use and lasts a long time! All you need is a pea size amount.

Next up…PiperWai

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Ladies, this stuff ROCKS! It was actually on sharktank, the TV show! It works SO SO SO well, I was shocked.  It has an added ingredient compared to primal pit paste, Charcoal! It is the same texture and consistency of Primal pit paste, again, only using about a pea size.  Smells great…but most importantly, IT WORKS! Love it! It even works for workouts with no reapply!

Lastly, Doterra Natural Deodorant!

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This stuff is also great!!! I use this when I am just running around, day to day stuff! Its fantastic for everyday use! I like the other two for working up or really feel protected when working up a sweat! I love the convenience of the stick, like other typical deodorants! And bonus, you get all the benefits of the essential oils such as melaleuca!

So there you have it…my personal review on natural deodorants! Let me know if you give any of them a try!

Whats your favorite deodorant? Have you tried a natural version?