He & She Eat Clean | Healthy Recipes & Workout Plans

Add Color to Your Diet

Whitney CarlsonComment
Add color to your diet

We will definitely be the first to admit that some days we struggle to get all of our veggies in but eating as many as possible is something that we certainly try to do. With all the talk about goal setting this time of year, try adding one regarding vegetables. It is definitely an attainable goal. Try to make some concrete goals instead of just having your goal be "eat more fruits and vegetables". Try one or two of the following:

  • Add one extra cup of vegetables each day for a week
  • Try a new vegetable each week
  • Eat a serving of vegetables with every meal for a week

Some of our favorite vegetables include asparagus, cucumber, kale, spinach, and peppers. We find it easier to get our veggies in when we have a big salad or add them to our sandwiches/wraps.

This is such an important topic that SUBWAY and the American Heart Association teamed up to launch +color. Started in 2016, +color is an on-going initiative that encourages Americans to add more fruits and vegetables to their diet. Not only is it important to add fruits and vegetables to your diet but it's also important to know how they can benefit you.

According to a 2015 study in Circulation, young adults who eat more than five daily servings of fruits and vegetables may have less atherosclerosis than those who do not. A diet rich in fruits and vegetables has also been shown to reduce risk of stroke, certain types of cancer and risk of death from all causes. (Source)

Please read more about the initiative here.

We were excited to visit our local SUBWAY and put it to the test. We walked into SUBWAY and I immediately noticed the big pictures of vegetables lining the restaurant walls.


Another sign that caught my attention was the sign for rotisserie chicken.


The rotisserie style chicken and carved turkey have no artificial colors, flavors, or preservatives. I knew I wanted to try this one! I ordered it on the multigrain flatbread and loaded it with tons of veggies. I was impressed with myself, it was so pretty. ;-) I added lettuce, tomato, cucumber, banana peppers, green peppers, and onion. Scott ordered the steak and cheese, also loaded with vegetables. They were both fresh and delicious! I didn't get a picture of Scott's because he ate it before I could (haha) but I did get a few of mine. It was bursting with so many vegetables it was very difficult to take a good picture. Take my word for it, they were both yummy!


SUBWAY offers 10 varieties of vegetables to help you reach the vegetable goal that you established. You can create your own custom sandwich or salad, which can offer up at least two extra servings of vegetables to your diet.

How do you plan on adding more vegetables to your diet?

This post is sponsored by FitFluential on behalf of SUBWAY. All opinions are my own.

Life is short make it count. #2

MinimalismWhitney CarlsonComment
It's hard to remember to live before you die. It's hard to remember that our lives are such a short time. -Modest Mouse

It's only my second week doing this and I almost didn't get it finished! Seriously, I can't believe how crazy life is right now. I've totally been slacking on my social media (especially Instagram) but every free moment I've had has been going into getting our house ready. Our agent came to take pictures and we plan on listing it within a few weeks. There's a reason why we can't list it yet but I can't share that right now. ;-) Where we are going after this is up in the air! I used to hate uncertainty but I kinda love it right now.

While I was going through items in our house, I counted that we had over 31 cups, NOT including blender bottles. THIRTY-ONE! There's only two of us in the house and we barely ever use more than 4 different cups. Needless to say, this week we took a TON of stuff to donate.

So basically my week consisted of cleaning, purging, and more cleaning and purging. In between that, I've tried to keep up with the website. ;-) It would be easier to just pack everything up but I refuse to move things that we never use and will never use. I am willing to take the time now to go through and only take the things we use and need. We've lived in this house for over nine years so it's been awhile since we went through this process.

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I don't have many pictures of the following, but I promise all of it did happen! :-) We even made a new recipe this weekend, which was AMAZING. I'll be posting it soon. It's my new favorite.

Grocery Shopping:

Chicken sale

Old picture but the same thing happened this week, Springer Mountain Farms chicken was half off so we bought as many as possible! We always stock up with our staple items are on sale.

Publix ($34.10):

  • Ezekiel English Muffins ($5.35)
  • Sweet Potatoes ($2.57)
  • Springer Mountain Chicken (on sale so we bought multiple - $22.69)
  • Pure Tangerine Juice - recipe coming soon! ($3.49)

We didn't have time to go to Costco but I will be going tomorrow (Tuesday). :-) We still have meat and some vegetables from our last Costco trip.

We brought back salsa chicken! We haven't made salsa chicken in FOREVER and it used to be a staple every week. We ate it on tortillas with rice or quinoa and more salsa on top and it was delicious.

Food Prep:


I decided to start the Run Builder program. I kind of re-arranged some of the days, but that's okay. :-) I can't wait to share how much this improves my cardio for hiking. Although I don't run that often (only when the weather is awesome!), the Run Builder makes my hiking legs so much stronger! I'll still be sharing how my mile time improves though when the time comes.

  • Monday: Arms + 20 min cardio (10 minutes of sprints at 10.0 MPH & 10 minutes incline at 15%)
  • Tuesday: 1 mile walk + Back + 25 min cardio (mostly incline treadmill)
  • Wednesday: 1 mile walk + Legs (no cardio)
  • Thursday: OFF - 2 mile walk (1 mile in the morning & 1 mile in the afternoon)
  • Friday: 1 mile walk + Chest/shoulders + 20 min cardio (10 min treadmill + 10 minutes stair climber)
  • Saturday: Piyo class + 3.36 mile run
  • Sunday: 3 mile run + 1.9 mile walk

* The weather this past weekend was AMAZING so that is why I spent so much time outside running/walking. It was in the low 70s and perfect, plus it was a great way to take a break from all of the housework! We didn't have time to go hiking because we were in a hurry to get the house put together for pictures but I was still happy to spend time outside.


Items We Sold (Total: $764 - total since the beginning of the year: $1,146):

  • Guest Bedroom Furniture (friend): $500
  • Monopoly Games (Facebook yard sale group): $84 (I used to "collect" these)
  • Sporting Goods (Facebook yard sale group): $130
  • Disney DVDs (Facebook yard sale group): $50 (I also collected these)

Items We Donated:

  • TONS of kitchen items
  • Home decor signs
  • Clothes & shoes
  • Movies
  • Graphing calculators - seriously, why did we still have these?!?!

The song "Lives" by Modest Mouse came on in the car today so that inspired my quote for this week. Think about it:

It's hard to remember to live before you die. It's hard to remember that our lives are such a short time.

Until next week, have a good one! Let us know if you ever have any questions or comments! I've loved hearing from you about the updates! Here is our update from last week.

Four Ingredient Clean Eating Recipes

Whitney Carlson2 Comments
Four Ingredient Clean Eating Recipes | He and She Eat Clean

The easiest way to ensure your success with healthy eating is by making it easy for yourself. While there are TONS of recipes out there that require a lot of time and ingredients, you don't have to make those every single day. Start off simple and you will stick with it! Try some of these four ingredient recipes. We have breakfast recipes, snack recipes, and even some treats!

Four Ingredient Energy Bites | He and She Eat Clean
Four Ingredient Pancakes | He and She Eat Clean
Four Ingredient Protein Bars | He and She Eat Clean
Four Ingredient Greek Yogurt Peanut Butter Pudding | He and She Eat Clean
Four Ingredient Protein Fudge | He and She Eat Clean
Four Ingredient Protein Pudding | He and She Eat Clean
Four Ingredient Banana Nut Ice Cream | He and She Eat Clean
Four Ingredient Peanut Butter Balls | He and She Eat Clean