We recently just wrapped up a free, 5-day online clean eating group. I LOVE hearing the feedback of happier, healthier clients like this (I especially love the comments that show that people are proud of themselves, empowered, and on board with a healthier lifestyle!!!):
In this group, we provided meal plan guides (plenty of recipe options for breakfast, lunch, and dinner) but we also allowed participants who didn’t want to go full-throttle for the week to just pick one or two things that they eat regularly and could, for the week, replace with something healthier. I gave some suggestions in a “This over that” series (posted below for your convenience)!
I also give plenty of guidelines and suggestions for my own personal tips for healthy eating, weight loss, what “clean eating” really means, and more in this video:
Clean eating video: https://www.youtube.com/watch?v=GKrNQGqz7zw
Feel free to follow along with your own challenge to yourself for the next 5 days! You are WORTH it!! If you’d like additional support, you’re welcome to sign up for free coaching with me or check out info on our upcoming groups!
I would be honored to help you with your fitness journey :) Here is a link to sign up for a free account with me as your coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=183908. Or you can go to www.teambeachbody.com, sign up for a free account, and enter any of my info in when it asks if a coach referred you: screen name: KatelynLesk, coach ID: 183908
Visit https://www.facebook.com/CoachKatelynLesk and http://beachbodycoach.com/katelynlesk for more info!
THIS OVER THAT Series:
"This over that" day 1!
Salads are always a great option for clean, healthy eating but dressing can be a big downfall of this. Lots of dressings pack a lot of sugars, artificial flavorings/colorings, and partially hydrogenated oils. Even "light" dressings have a lot of not-so-healthy stuff in them.
Making dressings yourself is a great way to take back the power and control exactly what is going into them!
If anyone is interested in specific dressing recipes, I have some super-healthy cookbooks that have a LOT of great options for every type of dressing you might like and I'd be happy to share. Beachbody's Ultimate Reset (a 21 day super healthy food program) also includes some dressing recipes that I LOVE and use regularly!
More info on the Ultimate Reset can be found here:
Ultimate Reset Challenge Pack: http://teambeachbody.com/shop/-/shopping/BCPCLN305?referringRepId=183908
But I find that the more convenient healthy foods are, the more likely I am to use them! So I posted all of my easy, super simple dressing replacement options below. These are also great things to ask for at a restaurant (every restaurant has the olive oil and vinegar option and if you're at a place with any kind of Mexican food, why not shake things up with a little salsa? also super easy to ask for lemon wedges)! My favorites to put on a salad:
- lemon juice and olive oil (this is my daily go-to- very easy, adds some healthy fat and vitamin c, and the vitamin c also helps with iron absorption from the spinach)
- seasoned olive oil- this Tuscan herb one is delicious
- olive oil and red wine vinegar
- salsa (regular or a peach or mango salsa is fun to mix it up!)
- pesto (be sure to check the ingredients to make sure they are all healthy unless you are making your own)
- not pictured: hummus (I also have a super easy to make hummus recipe if anyone is interested)!
"This over that" day 2!
I LOVE making my own yogurt parfaits! It saves you the added sugar (and/or artificial sweetener), flavorings, and colorings that come in regular yogurt and it's so much more filling and satisfying! My favorite combo is plain organic yogurt with strawberries, raisins, and walnuts. Other fruits, nuts, and coconut are also good toppings. Have fun experimenting!!
“This over that” day 3!
It is very difficult to find a pasta sauce without added sugar. For the longest time, I never considered making my own because I always assumed it was a complicated process! Turns out- it’s not!! Majority of the time it takes to make it is just letting it simmer on the stove. And this recipe is DELICIOUS- I like it so much better than jarred pasta sauce!! It is seriously so simple and easy!!
AND, you get a 2-for-1 today because this recipe also includes my recipe for zucchini noodles!!
“This over that” day 4!
Better carbs!
Again, here is where single ingredient whole foods win out over things like bread, noodles, and canned baked beans that have a variety of additives and are highly processed. I checked the label on a can of baked beans recently- on top of a lot of added sugar, there is also caramel coloring- why is that necessary?? And why should we be putting that in our body?
My own personal favorite carbs are rice, oatmeal, quinoa, and beans. I much prefer zucchini pasta over regular noodles. And a great alternative for things like pancake mixes are to make your own (if anyone is interested, I have a great recipe using coconut flour)!
These are all things we can control :)
“This over that” day 5: YOU PICK IT!
Since today is the last day of our group, we’d love to be able to help out with anything you’d like to replace with a healthier version but are struggling to find a good substitute! Let’s hear it!!
And in the meantime, let me leave you with this quote from Tosca Reno’s “The Eat-Clean Diet Recharged” book. I hope it inspires you to continue incorporating what you learned and implemented in this group!
Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.
