The decision to eat clean can be a little daunting if you are uncertain of what it really entails. I thought I would elaborate on the topic by providing information on a few sources I found to be helpful. Not all are specifically about eating clean, but you can take things from all and apply them to a clean diet program.
Tosca Reno has written many good books on the topic of eating clean. The one I happened to have purchased is "The Eat-Clean Diet Stripped". This books speaks to a number of subjects, offers recipe idea, exercise information, etc.
"Clean Food - A Seasonal Guide to Eating Close to the Source" by Terry Walters offers a number of great recipes with a focus on fruits and veggies that are in season. Many of the recipes have few ingredients and are a pretty quick, easy prep.
Another book I think was very helpful was by Rocco Dispirito, "Now eat this Diet". Rocco's book provides information on nutrition, exercise, and has a number of great recipes. I liked that this book has beautiful, color photos of the various recipes featured in the book. (We eat with our eyes first, and I found this book motivated me to try some new recipes.)
"The Worlds Healthiest Foods" by George Mateljan is a great guide to all kinds of food items, their nutrients, health benefits, how to prepare them, when they are in season, how to select certain foods that may be hard to know when it is at its peak, chemical interactions, how to store it, and on and on.
I hope you find these resources to be helpful. If you have any resources you would like to share, please comment on the post!
Sunday, August 28, 2011
Sunday, August 21, 2011
Are you eating clean???
Some might ask, what is "eating clean"? For me, it is eating foods in their most natural state. It is cooking with simple ingredients and eliminating sauces and other additives. Do you read the labels on the food you purchase? Well, you should...there are some real surprises about the volume of added salt, sugar, and preservatives in our food sources. Imagine what those things are doing to your body!
Many of you know I have battled migraine headaches for many years. On a good month I had 4-5, on a bad one 10-15. I tried all kinds of things to elevate them, including having an MRI and seeing two neurologists (one of which is touted as one of the best and the head of the program at the Cleveland Clinic). They told me there are many triggers for migraine but no real known cause or cure. The solution was to take a low dose anti-depressant, a beta blocker (which can by the way also trigger headaches), or an anti-seizure medication with a huge list of terrible side affects. Last thing I wanted to do was put more crap in my body. I opted to take my sister's advise and sought out the help of a holistic doctor. One of the first things I was told to do was cut out diet soda, anything with artificial sweeteners, and products with preservatives (do you have any idea how many food items have one or all of these things in them???). Giving up diet soda was tough, but I did it. I cut out wine, beer, lunch meat, and almost all bread. It's been almost 3 years and I've had about 20 or so migraines in total. HUGE improvement! My point is...what we put in our bodies has a huge impact on how we feel and how our bodies perform! If you put cheap fuel in your Maserati, it's not going to perform. If you put racing fuel in it, it goes like the wind. So stop putting crap fuel in your body and improve your performance!
I've been struggling as of recent with craving sugar and carbs. When I start the day with carbs, I find I crave them all day. But if I eat good, lean protein at each meal, I am much more satisfied and less apt to cave to the temptation of eating a carb heavy diet. Getting enough protein through the day is also a challenge for me, so I am working to add a variety of lean protein sources to my diet. Good sources of lean protein are plant, dairy, or animal based. This includes whole grains, vegetables, greek yogurt, chicken, fish, nuts, seeds, etc. While I'm at it - good whole grains are brown rice, quinoa, barley, oats, etc. The easiest way to shop for these items is to shop the perimeter of the market where the fresh produce, meat, and dairy products are found.
My latest challenge in eating clean is to reduce and eliminate as many prepared foods from my diet as possible. I am going to try to eat foods with less than 5 ingredients in them. If you are a food label reader, you know how difficult this challenge is. Who's with me? You are going to have to plan ahead (it's critical to your success), pack your lunch and snacks, and do some cooking. Are you up for the challenge? I can't wait to hear how you did and how much better you feel!
As a final note, I want to thank Nikki, Donna, Tammy, Lisa, Alison, and number of other people for their support and kind words. It warms my heart to know by opening up about my struggles, successes and journey it has inspired others to set forth on their own journeys. Here's to a whole slew of happy, healthy, Fit & Fabulous group of friends and family!
Many of you know I have battled migraine headaches for many years. On a good month I had 4-5, on a bad one 10-15. I tried all kinds of things to elevate them, including having an MRI and seeing two neurologists (one of which is touted as one of the best and the head of the program at the Cleveland Clinic). They told me there are many triggers for migraine but no real known cause or cure. The solution was to take a low dose anti-depressant, a beta blocker (which can by the way also trigger headaches), or an anti-seizure medication with a huge list of terrible side affects. Last thing I wanted to do was put more crap in my body. I opted to take my sister's advise and sought out the help of a holistic doctor. One of the first things I was told to do was cut out diet soda, anything with artificial sweeteners, and products with preservatives (do you have any idea how many food items have one or all of these things in them???). Giving up diet soda was tough, but I did it. I cut out wine, beer, lunch meat, and almost all bread. It's been almost 3 years and I've had about 20 or so migraines in total. HUGE improvement! My point is...what we put in our bodies has a huge impact on how we feel and how our bodies perform! If you put cheap fuel in your Maserati, it's not going to perform. If you put racing fuel in it, it goes like the wind. So stop putting crap fuel in your body and improve your performance!
I've been struggling as of recent with craving sugar and carbs. When I start the day with carbs, I find I crave them all day. But if I eat good, lean protein at each meal, I am much more satisfied and less apt to cave to the temptation of eating a carb heavy diet. Getting enough protein through the day is also a challenge for me, so I am working to add a variety of lean protein sources to my diet. Good sources of lean protein are plant, dairy, or animal based. This includes whole grains, vegetables, greek yogurt, chicken, fish, nuts, seeds, etc. While I'm at it - good whole grains are brown rice, quinoa, barley, oats, etc. The easiest way to shop for these items is to shop the perimeter of the market where the fresh produce, meat, and dairy products are found.
My latest challenge in eating clean is to reduce and eliminate as many prepared foods from my diet as possible. I am going to try to eat foods with less than 5 ingredients in them. If you are a food label reader, you know how difficult this challenge is. Who's with me? You are going to have to plan ahead (it's critical to your success), pack your lunch and snacks, and do some cooking. Are you up for the challenge? I can't wait to hear how you did and how much better you feel!
As a final note, I want to thank Nikki, Donna, Tammy, Lisa, Alison, and number of other people for their support and kind words. It warms my heart to know by opening up about my struggles, successes and journey it has inspired others to set forth on their own journeys. Here's to a whole slew of happy, healthy, Fit & Fabulous group of friends and family!
Sunday, May 15, 2011
Back on the bike and sending out a challenge!
It has been a while since my last post and many of you have asked me what's going on with my blog. Plain and simple - I've let the pressures of life get to me in recent months, instead of working through them and keeping my focus. So today's blog is about my journey to dust myself off and get back on the bike, as well as challenge myself and you to do the same!
There are days where I would much rather sleep in, go out with my friends, or simply sit on the sofa as opposed to working out. There are days when pizza or chocolate are the only things that will do, or I've let myself be drawn in by "oh, a little piece won't hurt you"...and there have been many days where I have done exactly that. Have I been my own worst critic? Been beating myself up over it? Continued to sit on my doopa and eat junk? Yes, yes, and yes! Do you find yourself doing the same? Has your mojo got up and gone? Well it's time to get it back!
We've all experienced times in our life where we've been sidetracked and it's time to get focused! It is time to get off my doopa and get busy. You can't change my life, but I sure can! Do I know eating clean, healthy, fresh foods are what my body needs? Is it common knowledge you should get 30 minutes of exercise daily? Do I know the average body needs at least 8-10 glasses of water a day? Did you know if you don't get at least 8 hours of sleep it can impact your metabolism? Sure I know all this. I just have to get back on the proverbial bike and put my knowledge to good use.
If I do the things I know I should, my energy will return and I will feel better as a person and about myself. I find my journey to 'Fit & Fabulous' one which requires a daily awareness and concerted effort on my part. It is a path I know I have to stay on for the rest of my life. I know there are going to bumps in the road along the way...I am human. Sure you can do a crazy program and drop a bunch of weight or inches, but if you fall back into the old habits that got you there in the first place it is self defeating.
I must invest in my future. I am the gate keeper...the one who ultimately decides my success or failure. Well guess what...failure is NOT an option. Let me say that again for my own benefit...FAILURE IS NOT AN OPTION! No more crap food, no more caving in to peer pressure, no more sitting on my doopa when I know I want and need to get a workout in. Pure and simple, the 'say/do' ratio was just been up'd! Put your money where you mouth is...do something positive and good for yourself. Set a goal, one that is challenging but attainable. What's your goal???
The goals I have set for myself are lofty but attainable. I have set short term goals for myself and a long term goal. What are your goals? And how will you reward yourself (and don't say with food or drinks out with your friends!)? Do you find writing your goals down where you see them every day is helpful? Do you find sharing your goals with a close friend, someone you trust is helpful? Does it motivate and keep you on track?
I bought a hot pink Post-It pad and stuck a note on the mirror in my bathroom this afternoon...do you know what is says? It says "Failure is not an option! You control your destiny! OWN IT!" There's another on the fridge above the ice/water that says "How many glasses is that today?" And there's another pinned to a great pair of designer jeans hanging from the bedroom door "You ARE Fabulous!"
Now to the challenge...I challenge you to do one thing...one thing every day this week for yourself. Be selfish! That can be going for a walk, riding your bike, going to the gym, telling a friend about your goals, start a journal, drinking 8-10 glasses of water a day, pack a healthy lunch instead of going out, cutting back on sugar...whatever it is you decide. I challenge you to do some something for yourself to make you a better you! Are you up for it? Who's with me??? Let's get back on the bike already!
There are days where I would much rather sleep in, go out with my friends, or simply sit on the sofa as opposed to working out. There are days when pizza or chocolate are the only things that will do, or I've let myself be drawn in by "oh, a little piece won't hurt you"...and there have been many days where I have done exactly that. Have I been my own worst critic? Been beating myself up over it? Continued to sit on my doopa and eat junk? Yes, yes, and yes! Do you find yourself doing the same? Has your mojo got up and gone? Well it's time to get it back!
We've all experienced times in our life where we've been sidetracked and it's time to get focused! It is time to get off my doopa and get busy. You can't change my life, but I sure can! Do I know eating clean, healthy, fresh foods are what my body needs? Is it common knowledge you should get 30 minutes of exercise daily? Do I know the average body needs at least 8-10 glasses of water a day? Did you know if you don't get at least 8 hours of sleep it can impact your metabolism? Sure I know all this. I just have to get back on the proverbial bike and put my knowledge to good use.
If I do the things I know I should, my energy will return and I will feel better as a person and about myself. I find my journey to 'Fit & Fabulous' one which requires a daily awareness and concerted effort on my part. It is a path I know I have to stay on for the rest of my life. I know there are going to bumps in the road along the way...I am human. Sure you can do a crazy program and drop a bunch of weight or inches, but if you fall back into the old habits that got you there in the first place it is self defeating.
I must invest in my future. I am the gate keeper...the one who ultimately decides my success or failure. Well guess what...failure is NOT an option. Let me say that again for my own benefit...FAILURE IS NOT AN OPTION! No more crap food, no more caving in to peer pressure, no more sitting on my doopa when I know I want and need to get a workout in. Pure and simple, the 'say/do' ratio was just been up'd! Put your money where you mouth is...do something positive and good for yourself. Set a goal, one that is challenging but attainable. What's your goal???
The goals I have set for myself are lofty but attainable. I have set short term goals for myself and a long term goal. What are your goals? And how will you reward yourself (and don't say with food or drinks out with your friends!)? Do you find writing your goals down where you see them every day is helpful? Do you find sharing your goals with a close friend, someone you trust is helpful? Does it motivate and keep you on track?
I bought a hot pink Post-It pad and stuck a note on the mirror in my bathroom this afternoon...do you know what is says? It says "Failure is not an option! You control your destiny! OWN IT!" There's another on the fridge above the ice/water that says "How many glasses is that today?" And there's another pinned to a great pair of designer jeans hanging from the bedroom door "You ARE Fabulous!"
Now to the challenge...I challenge you to do one thing...one thing every day this week for yourself. Be selfish! That can be going for a walk, riding your bike, going to the gym, telling a friend about your goals, start a journal, drinking 8-10 glasses of water a day, pack a healthy lunch instead of going out, cutting back on sugar...whatever it is you decide. I challenge you to do some something for yourself to make you a better you! Are you up for it? Who's with me??? Let's get back on the bike already!
Sunday, January 16, 2011
Goal Setting
Goal setting is one of the key components to a successful journey and is today's topic.
Setting a goal can be challenging. Giving serious consideration to what you want to achieve and why will help your focus on you journey. But...there's always a "but" in there. How do you go about setting a goal?
Your goal should be clear, challenging, and realistic. Otherwise, you are setting yourself up for failure. We've all done this in one shape or form...hopefully we learn from our mistakes! My goal is to be fit and healthy. How do I plan to achieve that goal? I plan to change my lifestyle and lose 30 pounds by July 15, 2011(that breaks down to 5 pounds a month and is achievable) through clean eating and regular exercise. That's pretty clear and realistic, but how does that breakdown to daily living? By setting smaller goals and rewarding myself for my achievements, I will achieve my ultimate goal.
Think of smaller goals as stepping stones along the way, helping you see progress and feel good about the changes you are making. They help you stay on track, keep you motivated, and realize your goal is truly achievable.
Rather than trying to change everything at once, try setting one or two small goals each week. One thing I struggle with is drinking enough water, which is so important to the body for many reasons (we'll talk about hydration in another post). This week my goal is to drink a minimum of 64 oz (that 8 - 8oz. glasses of water) per day. My goal for the following week is to continue with my water and to eat clean all week. Week 3 goal is to drink my water, eat clean, and to exercise 6 days. You get the picture. Think of your small goals as building a foundation, one block at a time. Did you know it takes approximately 6 weeks to develop a new habit? If you find you are struggling, call a friend. Talking about your challenges can often help you get your hands around things and refocus on the task at hand.
Write your goals down and put them in a place where you see them every day. Take a minute at the end of each week to review your progress and the next step in your journey. It will help you "keep your eye on the prize"! Be sure to reward yourself for achieving your mini goals. If wellness, weight loss, or living a healthier lifestyle is your goal - a great reward for achieving your goals for the month might be a massage, a session with a personal trainer, new workout shoes, or a new piece of workout equipment - like a medicine ball. The reward doesn't have to be expensive or elaborate, but by choosing a reward that relates to your goal you are reinforcing the positive changes you have made.
Goal setting isn't something that you are just going to have a revelation about. It is something you need to really give consideration to and put into play. Be honest with yourself and set realistic goals that are achievable and you will find success. This can be applied to many aspects of life!
Setting a goal can be challenging. Giving serious consideration to what you want to achieve and why will help your focus on you journey. But...there's always a "but" in there. How do you go about setting a goal?
Your goal should be clear, challenging, and realistic. Otherwise, you are setting yourself up for failure. We've all done this in one shape or form...hopefully we learn from our mistakes! My goal is to be fit and healthy. How do I plan to achieve that goal? I plan to change my lifestyle and lose 30 pounds by July 15, 2011(that breaks down to 5 pounds a month and is achievable) through clean eating and regular exercise. That's pretty clear and realistic, but how does that breakdown to daily living? By setting smaller goals and rewarding myself for my achievements, I will achieve my ultimate goal.
Think of smaller goals as stepping stones along the way, helping you see progress and feel good about the changes you are making. They help you stay on track, keep you motivated, and realize your goal is truly achievable.
Rather than trying to change everything at once, try setting one or two small goals each week. One thing I struggle with is drinking enough water, which is so important to the body for many reasons (we'll talk about hydration in another post). This week my goal is to drink a minimum of 64 oz (that 8 - 8oz. glasses of water) per day. My goal for the following week is to continue with my water and to eat clean all week. Week 3 goal is to drink my water, eat clean, and to exercise 6 days. You get the picture. Think of your small goals as building a foundation, one block at a time. Did you know it takes approximately 6 weeks to develop a new habit? If you find you are struggling, call a friend. Talking about your challenges can often help you get your hands around things and refocus on the task at hand.
Write your goals down and put them in a place where you see them every day. Take a minute at the end of each week to review your progress and the next step in your journey. It will help you "keep your eye on the prize"! Be sure to reward yourself for achieving your mini goals. If wellness, weight loss, or living a healthier lifestyle is your goal - a great reward for achieving your goals for the month might be a massage, a session with a personal trainer, new workout shoes, or a new piece of workout equipment - like a medicine ball. The reward doesn't have to be expensive or elaborate, but by choosing a reward that relates to your goal you are reinforcing the positive changes you have made.
Goal setting isn't something that you are just going to have a revelation about. It is something you need to really give consideration to and put into play. Be honest with yourself and set realistic goals that are achievable and you will find success. This can be applied to many aspects of life!
Sunday, January 9, 2011
Future Topics...
Some of the topics I thought might be interesting for future discussions are clean eating, hydration, goal setting, recipe sharing, etc. I am also considering doing a triathlon next year. Maybe that's another topic. This is your blog as much as it is mine. I welcome your input and topic suggestions.
Introduction to my journey and transformation...
Welcome to the first post of "My Journey to be Fit & Fabulous"!
My name is Kimberly, and I have struggled with wellness and my weight over the years. I came to the point in my life last year where I no longer wanted to be the person I had become. Being healthy inside and out has to be my focus. I want and need it to be my focus, and I want to help others who have similar goals.
The reason I created this blog was to keep myself accountable and motivated along the way. My goal is to share my trials and successes so anybody who is thinking about getting on the road to their own wellness journey, or is currently on their journey, has a forum to discuss it. Maybe you can relate to my story, maybe you can't. Maybe you don't know where to start or how to stay motivated. Hopefully we can find that along the way...together!
Over the years, I have tried numerous diets, programs, etc. I lost and gained...it was a cycle that each time I gained a few more pounds. Managing my stress with Oreo's and fries wasn't the answer. I was tired. I was sad. I was just going through the motion of life. That's not living!
One evening, I was chatting with a friend. He mentioned a fitness program called P90X. I talked with him about it, did some research, asked some questions, etc. I soon found out other friends were doing the program and having great success, so I decided to give it a try. Holy Moly! Tony Horton nearly killed me the first week I followed his program. I was so sore my arm pits even hurt, and I could barely get my hands over my head to wash my hair! But I kept at it. I couldn't do but a few push-ups, but I did them. And before I knew it, I was doing a ton of push-ups. I was addicted to them (it's almost a sickness...ask anybody who's done the program LOL). I longed for the next workout...I was losing inches and slowly the pounds were coming off too. I added Shakeology to my program, and my energy sky rocketed. By the time it was said and the 90 days were done, Tony had whipped me into a more fit, much happier and healthier being.
Along the way, two things happened...some of my "friends" (or so I thought) weren't very nice when the weight started coming off. I started spending more time working out than hanging out with them, and I wasn't putting junk in my pie hole anymore. They made comments like "Oh, Kim won't eat that!" and so on, you get the idea.
The next thing that happened reinforced something I already knew. You need a good support group to help you along your journey...kind of like your own cheerleading section. I found a link on Facebook for P90X followers. (It is almost a freaky following of people who are hooked on the program.) I chatted with a number of nice people, but one person stuck out (in a good way, "I meant that in a good way" - any followers will understand this comment LOL). Her name is Alison, and we started chatting about our experience with the program. Out of it, I gained a great friend and someone I fondly call my WOS (Work Out Sister). She is a sounding board, a rock who keeps me motivated, and someone who I share my successes and struggles. Anyway, my WOS is one of the inspirations for this blog. Your real friends will support your decision to get fit and won't sabotage your efforts. If you don't have one in place, get one!
Along the way, two things happened...some of my "friends" (or so I thought) weren't very nice when the weight started coming off. I started spending more time working out than hanging out with them, and I wasn't putting junk in my pie hole anymore. They made comments like "Oh, Kim won't eat that!" and so on, you get the idea.
The next thing that happened reinforced something I already knew. You need a good support group to help you along your journey...kind of like your own cheerleading section. I found a link on Facebook for P90X followers. (It is almost a freaky following of people who are hooked on the program.) I chatted with a number of nice people, but one person stuck out (in a good way, "I meant that in a good way" - any followers will understand this comment LOL). Her name is Alison, and we started chatting about our experience with the program. Out of it, I gained a great friend and someone I fondly call my WOS (Work Out Sister). She is a sounding board, a rock who keeps me motivated, and someone who I share my successes and struggles. Anyway, my WOS is one of the inspirations for this blog. Your real friends will support your decision to get fit and won't sabotage your efforts. If you don't have one in place, get one!
Slowly, I started skipping workouts. I was having some health issues, had surgery, and was not able to workout. Before I knew it...I'd completely fallen off the wagon. Old habits are hard to break. (Who put those ice cream sunday cones in the freezer??? And why does all that sugar and junk taste so good?) Well guess what? No more being tired, no more stress monster, enough is enough! Tony and I are back at it...I purged the crap from my cupboards and fridge today. It's time to get back on track. I can't change the past, but darn it...I can take control of the present and my future! I see how easy it is to be derailed, and I've learned I am pretty much an all or nothing kinda gal. I can't keep junk in my house. If I want a treat, I will have it out and maybe even share it with a friend. But I can not have it in the house...it's setting myself up for failure. Self-inflicted pain is the worst, and failure is NOT an option!
Today, I started back on program and am working to keep my commitment to myself. It's not easy, and there is no quick fix. You have to take control of your life and be accountable to yourself. You have to find what works for YOU, and don't give up until you do! (I am not a fitness expert and have no formal training. Anything you happen to pick up here is simply "food for thought". I am not here to say any one program is "it" or your savior. This is simply a forum about what I have experienced and what has worked for me. It's about learning from your mistakes (most likely you'll make a few along the way) and following the old cliche of "if at first you don't succeed, try try again!".) So, what are you waiting for...let's get going!
Today, I started back on program and am working to keep my commitment to myself. It's not easy, and there is no quick fix. You have to take control of your life and be accountable to yourself. You have to find what works for YOU, and don't give up until you do! (I am not a fitness expert and have no formal training. Anything you happen to pick up here is simply "food for thought". I am not here to say any one program is "it" or your savior. This is simply a forum about what I have experienced and what has worked for me. It's about learning from your mistakes (most likely you'll make a few along the way) and following the old cliche of "if at first you don't succeed, try try again!".) So, what are you waiting for...let's get going!
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