Clean Eat Recipe :: Simple & Spicy Chickpea Dip

Is it hummus? Nope - there's no Tahini! Is it loaded with stuff I can't eat if I'm eating clean? Absolutely not! Will my friends that don't eat clean like it? We certainly hope so! Is it a great appetizer to bring over to a Labor Day BBQ? Absolutely!!

What are you waiting for? This simple dip takes all of about 5 minutes to make and paired with baked Ezekiel tortilla chips (simply use a pizza slicer to cut into wedges and then place on a baking sheet and bake to a golden crisp), it's the perfect compliment to your holiday weekend festivities.

Simple & Spicy Chickpea Dip

Ingredients:
1 BPA-free can of organic chick peas, drained and washed
1 large clove of garlic
1/2 tsp sea salt
1/2 tsp cayenne pepper
1/2 tsp red pepper flakes
1/4 tsp black pepper
1/4 cup olive oil

Directions:
1. Place all ingredients in a food processor and process for approximately 45-60 seconds.
2. Enjoy!

Note: If you would like the dip to be less chunky, simply add more olive oil. It will change the fat/calories for the dip.

Serves 8 people.
Mets:
Calories - 121
Protein - 4g
Carbs - 8g
Fats - 8g

What are your plans for Labor Day?

Have a great one!
Tiffany

Product Review & GIVEAWAY :: BlenderBottle

Picture courtesy of BlenderBottle.com

The BlenderBottle is one item that I always have with me NO MATTER WHAT!  I always have it handy at work when I need a quick snack during busier times and I always take it with me to the gym so I have my post-workout shake ready immediately after I'm finished.  This is definitely something that you need to take with you on your Labor Day road trip!

Many of you are probably familiar with the BlenderBottle Classic, but they now have a BlenderBottle SportMixer!  The BlenderBottle SportMixer is a water bottle that can also be used as a portable mixer! Both products are available in the 28-ounce and 20-ounce size.  They are dishwasher safe, have always been BPA and Phthalate free and are available in a variety of colors.  There's nothing wrong with the Classic bottles, but these SportMixers look awesome!

You can mix practically anything with the SportMixer.  We've used it to mix pancake batter (clean pancakes, of course) and it effectively mixes peanut butter (no, we are not kidding), greek yogurt, applesauce, or quick oats in our protein shakes when we need a quick meal-replacement shake.  Needless to say, this little bottle has literally thousands of uses!

Now that you know the great features and benefits, you are probably asking yourself where you can purchase these wonderful bottles. BlenderBottles are sold in thousands of retail stores around the world, through online merchants (such as Amazon - buy the 28 ounce SportMixer here) and at www.BlenderBottle.com.  It is easy to spot a BlenderBottle, as it is the only portable mixer with the patented BlenderBall inside.

The BlenderBottle is perfect for us clean eaters who are always on the go and need every little bit of help we can get to maintain our healthy lifestyles...BlenderBottle encourages healthy lifestyles by making it easier for people to mix smoother, better tasting healthy drinks and meal replacements.

BlenderBottle has been kind enough provide a GIVEAWAY for one of their new SportMixer bottles!
Use the rafflecopter widget below to enter:

a Rafflecopter giveaway

P.S. Did you know that BlenderBottle also has insulated slings?  I will be ordering one soon!

- Whitney

Clean Eat Education :: Clean Road Trip Food

Planning a road trip? Be prepared! Here is our list of go-to Road Trip foods that are clean and will keep the entire family happy and ready for their vacation.

Proteins:

- MRM Protein Powder (Chocolate & Vanilla) *read more about protein powder here

- Quest Protein Bars (our favorites are Cinnamon Roll & Lemon Cream Pie)
- Tuna Packets or Cans

- Canned Salmon

- Canned Chicken

Carbs:

- Dried Fruit (no sugar added)

- Brown Rice Cakes

- Granola (try to keep sugar under 5 g per 30 g serving)

- Apples

Good Fats:

- Natural Peanut Butter (ingredients should be just peanuts or peanuts and a little salt)

- Almond Butter

- Almonds

- Walnuts

- Pistachios

- Cashews

If you have room to take a bag (FIT Finds :: Coolers and Lunch Bags) below is the food that we recommend because it travels well.

Recipes:

- Monster Meatloaf

- Salsa Chicken/Italian Chicken

- Zesty Grilled Chicken

- Protein Bars (All of the recipes for protein bars that we have travel well, just beware: they MUST stay refrigerated or on ice or they WILL spoil!)

Prepackaged Foods:

- Lowfat String Cheese

- Greek Yogurt

- Boiled Eggs

Have Fun & Be Safe!

- The Gang

Clean Eat Recipe :: Zesty Grilled Chicken

As you may already know, Apple Cider Vinegar (ACV) is full of nutritional benefits, but it is also a fantastic marinade for various lean proteins because it's a great tenderizer.  Next time you're doing your weekly food prep, try this recipe to make some delicious grilled chicken that is sure to be a hit with everyone in your family.

Ingredients:
6-8 Boneless, skinless chicken breasts
1 cup Bragg - Apple Cider Vinegar
3 Tbsp Kirkland Signature minced garlic of California
1.5 tsp Weber Grill Seasoning - Chicago Steak (I know what you're thinking...steak seasoning on chicken?  Trust me, it's delicious!)

Directions:
Combine chicken breasts, ACV, garlic, Chicago Steak seasoning in a large Ziploc bag and shake until ingredients are evenly mixed and seasonings are coating all chicken breasts.  Marinating in a pan works just as well.  Shake bag or turn chicken after a couple of hours for best results.  Let marinate for at least 6 hours.

On an indoor grill, cook on high heat for about 10 minutes in the closed position or about 5-7 minutes per side.  On a large outdoor grill, cook on medium-high for about 7 minutes per side or until chicken is 165 degrees Fahrenheit.

Enjoy!

-Scott

Motivational Monday :: Recognizing Your Strengths

What are your strengths? What have you been blessed with that may put you at a competitive advantage over others? It's not all about what you have and what you don't have, but recognizing your strengths and playing to those can boost your confidence and make you a stronger, more effective and efficient person.

Set aside a little time this week to think about what you really excel at. It may be athletically, whether running, playing a particular sport or taking a favorite class at the gym, but it may be a strength at home, with your personality or at work. Find whatever it is that you are good at - develop a plan to do it better and thrive!

When you are confident, you can reach so much further than if you are not. You have today in your hands - it's up to you to make a difference!

Tiffany

Clean Eat Recipe :: Baked Cheese Crackers

Think you gave up your favorite cheesy snack when you started eating clean?  Think again! These Baked Cheese Crackers taste like a combination of Goldfish and CheezIts - you won't be able to put them down!

Baked Cheese Crackers

Ingredients:

1 cup Oat Flour

1/2 cup sharp cheddar cheese, freshly grated (preferably organic) 

1/4 tsp sea salt

1/4 tsp baking soda

1 large whole egg (egg white and egg yellow)

1 large egg white

2 Tbsp Walnut Oil

Splash of almond milk

Directions:

1. Preheat oven to 350 degrees F. 

2. In a medium to large bowl, combine oat flour, grated cheese, sea salt and baking soda. 

3. In a small bowl, combine by whisking together, eggs, walnut oil and almond milk.

4. Combine the two mixtures together in the medium bowl. 

5. Using parchment paper to roll the mixture into a 1/8" sheet - you may need to separate this into two batches depending on your pan/oven size. Place one piece of parchment paper down on your counter, the dough and another on top, then use rolling pin to flatten. 

6. Slowly peel the top parchment paper layer back once you have reached your desired thickness of the dough. Use a pizza cutter or knife to cut into cracker sizes (1"x1" or 2"x2").

7. Bake for approximately 10-12 minutes per batch. (Note - you may have 1 batch or 2). 

Makes approximately 30 2x2" crackers.

Store remainder in refrigerator for several days. 

Happy Snacking!

Tiffany

Guest Post :: Fitness Fashion & GIVEAWAY!

I’m SO excited to be posting for He & She Eat Clean!  I have been following the blog, and I eat clean via the Paleo nutrition plan that I picked up from Crossfit. Make sure you read through to the end, there is a BIG surprise for you!!

I am Donna Burke, writer for Yoga in Heels, a fitness fashion blog for the workout obsessed, and guys don’t stop reading here, this article is for you, too!! 

I’m sure along with your eating clean; the majority of you work out as well to keep your bodies really healthy.  Looking great is part of living a healthy lifestyle.  It helps build confidence from the outside, so when you have days where you doubt yourself, you’re able to look in the mirror and think about how far you’ve come.  When it comes down to it, if you look good you feel good, when you feel good you eat better, when you eat better you work out harder, and that’s the way life should be!

Here’s a brand I bet you’ve never heard of, but you NEED to know about:

MPG Sport

MPG is a Canadian based company that focuses on great quality, moisture wicking, quick drying, and fashionable workout gear and lifestyle apparel. 

Here a great outfit from MPG Sport that I got from Atlanta Activewear:

The Nadir Capri is so cute, and even has a pocket on the waistband.  It has a higher rise, so it conceals any soft parts we make have, but the fabric smooths over our lumps and bumps and the seaming contours the legs and makes us appear smaller. Also, look at that cute color blocking on the calf!  Pair Nadir with the Prima Tank, and the seaming of the tank conceals our middle area flawlessly.  Capris are a perfect pant for transitioning from summer to fall, and the Serene Hoodie is the perfect weight for that transition, too.  I love a fun colored jacket, it’s always the icing on the perfect outfit cake!

Guys, don’t worry! I didn’t forget about you, and neither did MPG Sport.  All of my guy friends are completely obsessed with this brand.

The Outlast Shirt is a great switch up to the boring shirts that most companies make for men.  Pair this with MPG’s Momentum short, a short I promise you will be obsessed with.  The Momentum Short has a built in compression short, not just the brief liner, everyone I know owns 3 pairs of these!  The Zoned Jacket is a sleek, moisture wicking jacket that can be worn all year with sweat pants or jeans. It’s HOT!

Atlanta Activewear and MPG Sport have been SO KIND has to give 30% off to all He and She Eat Clean readers and friends! Use promocode YOGAINHEELS on AtlantaActivewear.com and promocode yogaheelsxmpg0812 on MPGSport.com (both expire 10/15/12).  MPG is ALSO letting one lucky reader win a top and bottom of their choice!

Use the rafflecopter widget below to enter:

a Rafflecopter giveaway

Clean Eat Recipe :: Sweet Potato Cubes

Ready for an easy sweet potato recipe?  It's easier than our Sweet & Spicy Sweet Potato Chips & Sweet Potato Tots!

Directions:
1. Preheat oven to 400 degrees
2. Cut sweet potatoes into cubes

2. Lay flat on a baking sheet (in one layer)
3. Drizzle with olive oil and season with salt & pepper

3. Bake for 15-20 min
4. Flip (or shake, like Scott does) & bake for another 15-20 min

That's it!

- Whitney

Motivational Monday :: Kyle Maynard

Have you heard of Kyle Maynard?  He is from a community near us and his story is AMAZING.

Kyle was born with congenital amputation of all four limbs, but he did not let that get in the way of fulfilling his dreams and reaching the life goals he set for himself.  Kyle should be an inspiration to all of us and is living proof that nothing is impossible.

The video below is Kyle climbing the highest peak in Africa, Mt. Kilimanjaro, a mere 19,431 feet above sea level.  Today's motivational thought comes 8 minutes and 55 seconds into the video.



Read more about Kyle here.  You will be amazed!

- Whitney

Guest Post :: TIME

This is Whitney: We have another guest post from one of my friends from high school, Pam, who runs two awesome websites: Moms RUN This Town & Kids RUN This Town!  I think she is pretty awesome and I'm sure you will too!

My name is Pam and I'm a mom, runner, blogger, and organizer/motivator of thousands of running women nation wide. Last year I started Moms RUN This Town - a nation-wide running club for moms and my part time hobby has turned into a 40-50 hour per week hobby!

One question I get asked most often is "where do you find the time to do all this, be a mom and still run?" And boy is that a tough one to answer!  I'll admit - it's not easy and I have to get creative.  Between sneaking in facebook status updates for our page during preparing dinner, writing blog posts during my daughter's naptime (which is sadly on it's way out), and hours and hours of email/facebook group communication with my members, chapter leaders, and companies - I still manage to be a mom and a wife - AND RUN!  I always say "I don't have time...I MAKE time!"

The biggest thing is when you decide all these things are important - it just gets done!  If you have time to check facebook for 30 minutes, play on pinterest for an hour, watch a 30 minute TV show - you have time for at LEAST a 15-30 min run!

My husband can vouch for the fact that I'm a better wife and mom when I get my run or workout in.  I'm calmer, happier, and feel better about myself in general.  But as I said, I know it's tough to find the time while juggling kids. 

When I asked our moms on Moms RUN This Town "What is the hardest part about being a mom and running?" The answer was overwhelmingly "finding the time" - so I know it's not just me!  But our awesome running moms were quick with "fixes" on how to get it all done.  Here were some of the tips other moms offered as ways to get in exercise while managing a family:

• Join a gym with child care.  Some gyms even allow you to run outside as long as you stay close to the gym and keep your cell phone with you!  My personal gym charges $1/day (2 hr max) for child care - where else can you get a sitter for that!!??
• Take advantage of parks while your kids are at baseball/football/lacrosse practice.  If there is a track or loop around the field, wear your running clothes to their practice and while they are out fielding balls - hit the track for a few laps!
• Partner up with friends who also have children to create "running swaps".  My friend and I will take turns running while the other watches the kiddos!  It works great considering our kids are getting past the stroller age.  They are happy to have the play date interaction and we are happy to have 30+ minutes to run kid free.  If there are a few mamas involved - team up and watch kids at the park while a few go run, then trade off!
• If your kids are still in the jogging stroller age - take them with you!  I know a lot of women say they HATE pushing the stroller - Yes, I do too - but if it means getting a workout in, I'll do it.  Your pace may be slower - but you are working your arms and abs so consider it a double workout!  Bring snacks, toys, or promise to let them play at the park after.  If you don't have a jogging stroller - ask to borrow one from a friend.  I personally have two jogging strollers that I would LOVE for my friends to borrow if needed!  I've even offered to push a friends kiddo when we went for a run while my daughter was in preschool!
• Early morning runs!  4-5 am runs can be really early - especially after a long night, but if it means you get a chance to run kid-free before your husband goes to work - that 30 minutes may be SO worth it!
• Find a group sitter.  If you and your friends want to go for a run - see if you can chip in to pay for a sitter who will watch the kids for a little while.  Maybe you can even find a neighbor that will do it for free or even another running mom who is having a rest day - and you can return the favor when it's her running day!
• Take the kids to the local track (bring them some outdoor toys like balls, frisbees, etc) and run around the track while they play in the center!  High schools have well maintained tracks and they are GREAT for speedwork (because they are flat!).  If your kids are old enough - you are never more than a few hundred feet away from them at all times!  They usually appreciate the outdoor time!
• Treadmills (aka "dread"mills) are always an option when it's raining.  If you don't have one and you aren't a member of a gym, you may be able to find a friend that has one that won't mind you coming over to run while the kids play or watch TV!  
• Take your kids WITH you for a run!  I have a TON of friends whose kids have become runners because their moms are - and I think this is FANTASTIC.  Encourage them to run with you for a half mile or mile - even if you have to slow your pace or walk some - getting out there is all that matters!  Check out Kids Run This Town!
• Sign up for family friendly races.  A lot of races have "tot trots" for the kids.  Let your child run in their race so they are excited and feel like they are a part of your running.  Find a friend who isn't racing that day to keep an eye on your kid while you do the 5k.  
• Look for "virtual races" online so you can do a race at your leisure (and a lot of times FREE) without the stress of having to find a sitter.  You can squeeze in a virtual 5k, 10k or even half marathon when it works for you and your husbands/kids schedule!  Since most don't go by actual finishing times - you an take your time and possibly still come out with a prize!

Of course I'm totally biased in saying that joining a running club for moms is the first step in "finding time" - but I swear it makes a HUGE difference.  The main reason I started Moms RUN This Town was to run with other women who understood late nights, sick kids, needing to get out, last minute cancellations, etc.  I had no idea that there were SO many other moms who needed the exact same thing and were so willing to jump in and help when I just needed to get out for a run.  We are a tight knit community - we get each other, we help each other, and we encourage each other.  Every mom deserves that kind of support!

While it will never be an "easy" thing to find time to run or workout - when you make health and exercise a priority and find women who share your passion - it gets "easier".

- Pam

This is Whitney: P.S. You can follow Moms RUN This Town on Facebook here!

FIT Finds :: Tom's of Maine

This post brought to you by Tom's of Maine. All opinions are 100% mine.

If you are not familiar with Tom's of Maine products, perhaps you should be! They follow some pretty important principles that are relevant to leading a healthier lifestyle and treating your skin with as much thought as you do to feed yourself clean foods! Tom's of Maine follows these principles:

Never Tested on Animals.
Disclose every Ingredient, Purpose and Source.
Use Sustainable Practices in conducting business.
No Artificial Colors, Flavors, Fragrances, or Preservatives. 
Maximize recycled content and recyclability of packaging.
5% of employee time is spent volunteering.
10% of profits go to human and environmental goodness.

How awesome is that??

Get familiar with Tom's! Use the Tom’s of Maine Good First application on Facebook to connect with others who share your beliefs about what you put in and use on your body. It's interactive, so you can do it with your friends! I think that's the part I liked most - I had a great time seeing what my friends were focusing on each day, whether it was Healthy Eating (most of them were in this category) or Helping People. 

If you want to try it, go for it! There are three simple steps:

Answer the question, "What did you put first today that made you feel especially good?" You can choose from the following topics: Helping People, Helping Animals, Healthy Eating, Healthy Living and Caring for Mother Earth. You get a really nifty badge on your Facebook profile once you select your 1st Priority for the day. 
The App then shares which of your friends also chose the same 1st Priority as you!

The app is so much fun and Tom's of Maine products are wonderful!
You can also connect with Tom's of Maine on Twitter and Tom's of Maine on Pinterest. 

Clean Eat Education :: Clean Food to Keep at Your Office

Here is a link to our Shopping List that may help you with where to purchase these items!

If you are like us, you work full-time, mostly in an office (except for Jim since he is normally traveling all over the country) and ALWAYS crunched for time.  Working in this type of environment 

actually makes it pretty easy to eat clean since you have a place to store your food.  All you have to do is prep your food and you are good to go, right?  Not exactly...meetings randomly pop up, you get busy with a client, you forget to pack all that food you prepped...what are you going to do?  Grab what you have on hand and put together a "clean convenient meal"!

The picture above is a list of the items that we keep with us at all times while in the office.  Even if there is not enough room in your refrigerator to store all the items listed you can at least keep a few in your desk!

Here are a few examples of quick and easy clean meals (all should be combined with veggies):

• Rice cake with almond butter and a protein shake (about 30g protein, 20g carbs, 15g fat = 430 calories)
• 1 cup of Greek yogurt (or cottage cheese) with some dried fruit (no sugar added!) or sliced apple and a few walnuts (about 25g protein, 20g carbs, 5g fat = 325 calories)
• Tuna (or canned salmon or canned chicken) on a piece of Ezekial bread or rice cake (about 20g carbs, 30g protein, 5g fat = 250 calories)
• An orange or apple with a Quest bar (about 22g protein, 25g carbs (the bars are high in fiber, so use total carbs minus dietary fiber) = just under 200 calories)

The key is to make sure you're getting some protein (at least 20g for active individuals) and, if you're watching carbs, eat a small handful of nuts with your protein source and ALWAYS try to get some veggies in (some good veggie sources that stay fresh in a fridge for a while are celery, carrots, and raw broccoli...just make sure you put them in the "crisper" drawer).

Now you are thinking, what do I do if I ABSOLUTELY don't have anything at work.  Skip the drive-thru and head to the grocery store.  You can purchase hard boiled eggs, rotisserie chicken (not my first choice but not the worst thing you can eat), nuts (almonds or walnuts), fruit, vegetables, etc.  There are many options that are just as fast as "fast food" and you can keep those items handy for when you are in a bind again.  

What clean food do you keep handy at your office?



Clean Eat Recipe :: Baked Berry Oatmeal - Sweetened with Nectresse

This post brought to you by Nectresse™ Sweetener. All opinions are 100% mine.

We have a special treat for you today! The good folks at NECTRESSE™Sweetener (made by the creators of Splenda) offered us a sample to try and create something magically sweet with their no-calorie sweetener for you. I know what you are thinking... you read "The Creators of Splenda" and you flipped out, right? Well, NEVER FEAR! This is a clean sweetener alternative - it is the only 100% natural sweetener made from fruit. In fact, it's made from monk fruit - also known as luo han guo (an ingredient in one of our favorite products, Quest Bars!). You can find Nectresse in your neighborhood grocery store - a HUGE plus if you get a hankering for a quick clean sweet fix.

I have been wanting to make a baked oatmeal with fruit for some time now and really struggled with the type of sweetener to put in it. Once I saw the packets of NECTRESSE™Sweetener, I knew that now was the time!  The amount that you need is much less than ordinary sugars and/or alternative sweetener products - which is a big benefit! The taste is AMAZING!

Baked Berry Oatmeal

Ingredients: 
1 1/2 cups quick cooking oats
3 tsp cinnamon
1 tsp pumpkin pie spice
1 tsp baking powder
1/2 tsp sea salt
4 packets of NECTRESSE™Sweetener
1 medium banana, sliced
1 cup strawberries, sliced
1/2 cup blueberries
2 cups unsweetened almond milk
1 Tbsp vanilla extract
2 egg whites

Directions:
1. Preheat oven to 360 degrees F. 
2. In a small, 5" diameter round ceramic baking dish, add oats, cinnamon, pumpkin pie spice, sea salt, baking powder and Nectresse. Stir to combine.
3. Slowly add in bananas, strawberries and blueberries, stirring slightly to combine.
4. In an additional bowl, whisk together almond milk, vanilla extract and egg whites. Slowly pour into baking dish to combine with oat mixture.
5. Bake for 30-40 minutes depending on oven. Let sit for 10 minutes after baking.
6. Enjoy!

Makes 4 servings.

Want to learn more about NECTRESSE™Sweetener? You can view Lisa Ling's Video Testimonial below.

After you view it! Be sure to sign up to receive your own FREE sample of NECTRESSE™Sweetener.

Want to change the recipe up a little? Add some dark chocolate and/or walnuts!

Enjoy!
Tiffany

Motivation Monday :: Time WELL Spent

Time Management. 

It's a word, as a nation, we spend billions of dollars discussing and researching each year. We buy planners, develop phone and computer apps to help manage our time more efficiently as we even sit through seminars and buy books on the topic. Our employers are obsessed with it. So are we.

What do you make time for each day? Is it sitting down with your family for dinner? Watching your favorite show on television? Working out? Whatever it is, you make it a priority to fit it into your schedule. I challenge you today to make your HEALTH a priority in your life. Mark it on your calendar in ink where, when and how long you will exercise, and what you will eat, including when you will prepare it. When we prepare for things, we feel less anxious and have a much greater chance of a achieving a positive outcome.

I see this ad everyday on my way into the office and I wanted to share it with you - it's pretty appalling! I'm not saying it's bad to watch TV - it's definitely a good thing to relax and rest. But, what if we channel just SOME of that extra time into bettering ourselves, our families, our communities and even our world? Imagine what you can be! Imagine what will be!

Source: ba-reps.com via He and She on Pinterest

Buy a new planner, download a new app. Grasp what little time we have to make our individual lives and the lives we lead with our families better TODAY - don't wait until tomorrow!

What is your favorite time management advice?

Tiffany

Sunday Shred :: Great Glutes - Leg and Glutes Workout

Looking for a pick-me-up from your normal leg routine? Try this one on for size! Complete the circuit 4 times through with weights that you are comfortable with. Remember, don't overdo it and know your own ability!

Great Glutes : 

Legs and Glutes Focused Workout

Leg Curls (with machine) - 15 reps (Choose Your Weight)
Swing-Thru Walking Lunges, No Weight - 15 reps each leg (alternate as you go)
Step-Ups (try using a flat bench in the gym or a "Step" with 4-5 risers on each side), Weights are optional - 15 reps each leg
Side Step with Knee Raise, No Weight - 15 reps each leg
Glute Press (with machine) - 15 reps (Choose your weight)
Calf Raises (with machine) - 20 reps (Choose your weight)
Cardio Burst : CHOOSE - 30 sec Butt Kicks and 30 sec High Knees OR 1 min Jump Rope

Repeat 4x through.

What day do you typically do legs?

Good Luck and Happy Glutes Building!
Tiffany

Guest Post :: Clean Eating in College!

Hi, everyone! My name is Brittany and I blog at GOtheXtraMile. I am 20 years old and go to college at the University of Florida.

A lot of people think that it is hard to eat clean while in college. I would have to agree and disagree. I’ll get to that in a second. But first, let me give you a little background to my journey to eating clean. When I first went away to college, I was the queen of food products that I thought was healthy. Things like Yoplait light, frozen lean cuisines, low fat products, etc. I still ate fruits and veggies, but I almost never cooked real food. My number one used appliance in the kitchen was the microwave. I was also a pescatarian so I relied on vegetarian frozen meals and a lot of beans. Long story short, I gained quite a few pounds my first semester of college. I still exercised about six days a week, but going out a lot and snacking on fake food products contributed to the weight gain. Mid-way through, I knew I needed to make a change. I ended up eating meat again and getting creative in the kitchen. I researched my heart out and starting eating real foods. That is when the weight simply fell off me. I also fell in love with eating clean, coming up with clean recipes, spending time in the kitchen, and so much more. After about a year and half to two years of changing my diet, I found Jamie Eason’s LiveFit program. I fell in love with weight lifting, and learned even more about eating clean! When you’re in college, it’s a bit harder to eat clean if you live in a dorm. I actually had a kitchen in my dorm, so it was a lot easier. Another thing is, you have to WANT to eat clean while in college. It is definitely possible, you just have to make it a priority.

• Don’t get a meal plan. It is so much easier to eat clean if you skip out on the meal plan and buy your own groceries. That way, you don’t have to worry about what is going into your food since you make it yourself.
• Buy real food. I go food shopping every week since my food is mostly fresh fruits, veggies, meats, etc. Plus, buying a bunch of stuff that comes from a box ends up more expensive in the long run.
• Plan ahead. This is KEY for me. Having food available and ready to eat keeps me on track. Pack lunch, snacks, and anything else you need. Especially if you are going to be on campus all day. That way, you won’t have to worry about buying something out.
• Get creative. Getting creative with your food and switching it up with keep you on track to prevent boredom! I’m a creature of habit, so I could eat the same things over and over. However, some people will quit something if they are bored of it.
• Shop (money) smart. I do not have endless money to spend on food. Being on a college budget requires a little more planning. Try to find coupons, sales, deals, etc.
• Buy in bulk. If you have a bulk food store like Costco or Trader Joes, you can get a bunch of thinks for cheaper. I buy a HUGE bag of frozen chicken breast from Costco for a heck of a lot cheaper and it lasts so much longer.
• Allow yourself a treat. I love eating healthy and eating clean. However, I love things like wine, chocolate, etc. as well. I’m only human. Depriving yourself of things you like will only end up badly. Enjoy your favorite things in moderation.

Overall, clean eating CAN be done in college. It may take a little planning, but you also have to WANT to do it.

-Brittany

source: believe-toachieve.tumblr.com

Thanks for letting me guest post! I’d love it if you all stopped by my blog or followed me on Twitter and Facebook.

FIT Finds :: Sweaty Betty Swimwear

We have told you about Sweaty Betty before, but have you checked out their swimwear??? It's A-Mazing if I do say so myself! The styles are fabulous and right now, they are up to 75% off! Now's the time to stock up and save!

Need a Basic Suit? This black beauty is only $27!!

Have an end of the Summer, early Fall vacation planned? Can't go wrong showing off that well-earned clean eating body!!

This is one of my favorites! As featured in Vogue Magazine, it's a fabulous bathing suit! The lines create shape and really add that decorative element without being too over the top!

What is your favorite Sweaty Betty piece?

Tiffany

Clean Eat Recipe :: Charged Mocha Protein Shake

This is definitely a go-to shake for those early mornings where you just don't feel like putting together a full breakfast and you're having a tough time waking up (which, for me, happens to be most mornings).  I typically make this with MRM Veggie Protein so that I can get a quick and easy dose of antioxidants that is roughly equal to SEVEN SERVINGS (3,000 ORAC units) of non-GMO fruit and vegetables.  The veggie protein is also a great source of Omega 3-6-9 essential fatty acids and fiber, so I can't think of a better (and cleaner) way to start your day off.  To get the energy boost, I also throw in a packet of Starbucks VIA® ready brew coffee and for some extra dietary fiber I add flax because the shake is so delicious you won't even taste it!

With that said, I've made it with MRM's chocolate whey protein and it's still just as good, but you just don't receive all the same nutritional benefits as you would from the veggie protein and, let's be honest, do you really feel like eating all those veggies first thing in the morning?  I know I don't!

Ingredients:

- 4 oz liquid egg whites (pasteurized carton)
- 4 oz Unsweetened almond milk (we use Almond Breeze Unsweetened Vanilla)
- About 1 scoop MRM Chocolate Veggie Protein
- 1 packet Starbucks VIA® ready brew coffee
- 1 scoop (2 tbsp) Flax USA Ground Flax Seed
- A few ice cubes

Directions:

This is the easy part...add all the ingredients above to a blender and blend for about 30 seconds or until all ice cubes are blended.

Note - if you don't have a blender handy then you can also use a blender bottle...just sub the ice cubes with a few ounces of water so it's not too thick to shake.

Shake Macros:
Calories: 291
Fat: 11g (don't worry - it's healthy (unsaturated) fat!!!)
Carbohydrates: 14g (mostly fiber, so it's really only 5g net carbs for those limiting intake)
Sugars: 1.5g
Dietary Fiber: 9g
Protein: 33g

This shake has so many great nutritional benefits - it's a great source of Omega 3's (3.4 grams) and dietary fiber (almost 40% of your daily needs), protein, as well as potassium, calcium, antioxidants, vitamins and minerals.

Remember - if you order from Stronger Nutrition and use the referral code "EATCLEAN" you'll get 10% off your first order (they have the best price on the MRM Whey).

Here's the nutritional info for the veggie protein: