Quick Tips for Clean Eating!

1) Eat only whole foods. That means eating oats and blueberries rather than a blueberry muffin. When you eat packaged foods, only buy brands that contain “real food” ingredients–ingredients you easily recognize, can pronounce, and would use to make a “from scratch” version in your own kitchen. If a food

contains even one ingredient that makes you think “huh?” skip it.

2) Keep meals simple. Delicious, healthy food doesn’t have to contain a lot of ingredients. Keep your meal ingredients to a minimum—just be sure to include a source of whole grains, lean protein and healthy fat at each meal. For example, veggies and shrimp stir fried in sesame oil over a bed of brown rice seems restaurant quality but can be whipped up faster than takeout.

3) Eat slower. Put your fork or spoon down between every bite, and focus on the flavors and textures of your food.

4) Eat on a regular schedule. Try not to let more than about 4 hours go by between meals or snacks. Steady meal timing helps regulate your digestive system, blood sugar and insulin levels, and appetite.
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5) Listen to your body. Eat when you’re hungry and stop when you’re full, meaning satisfied, not stuffed. Rely on your hunger and fullness cues to tell you when to stop and start eating.
Pro Tip: Eating Slow allows your brain to catch up with your stomach.

6) Grocery Shopping: Shop the perimeter. Almost every healthy food choice happens on the perimeter of the store. They keep the processed stuff in the middle. Along the perimeter you will find all of the fresh, whole foods (like fruit, veggies, meat, etc)

7) Don’t go Grocery Shopping while you are hungry! You will convince yourself you NEED that tub of ice cream. When you get home, buyers remorse will set in. Always grab a healthy snack before you go!

#SelfLove365 2017 Challenge

Despite my busy schedule I feel compelled to take on yet another challenge this year. Every year I say I’m going to start this and I don’t. Or, I last a few days and I forget or I quit or I get behind and I just give up. NOT THIS YEAR! You know why? Because I’m inviting YOU to do it with me! We are going to start 2017 with self love and creativity. The two things that I feel we need to embrace every day. Day 1/365 is tomorrow January 1st!

The topic I chose is “self portraits.” I chose this after realizing towards the end of this year that one of the major battles people face with pursuing their dreams is fear of judgment. I feel we live in a world where we care wayyyy to much about what others think of us! My hopes is that whoever joins this realizes they are beautiful, they are worthy and learn how to love themselves on a higher level instead of looking for acceptance. It’s a “self love” self portrait project and every single day, you’re going to love on yourself!

What is a 365 project? It’s a photography based project where you take a photo every day and share it with the world. For this project, you’ll be asked to participate via Instagram by following me: @bohobossbabe7 and hash tagging #365BohoBabe so I can see them as well as tagging this page if you post it on your Facebook (which you should!)

The rules: Take a photo of yourself every day and post it on your Instagram tag me: @bohobossbabe7 and hash tag #365BohoBabe; if you’re using your Facebook too, tag this page as well. You can use a self timer app on your phone, a tripod with a remote or have someone take it for you. In order for it to be a SELF portrait – if someone else takes it they can only be in charge of pushing the button. You have to set up the shot, the frame an art direct the whole image. I recommend investing in a tripod but sometimes you wont have time to set it up and take shots, so do your best and just try to take a NEW photo every day. If you’re as busy as me, you can make a FEW exceptions with other photos that you like if you have multiples from one shoot but try your best to take the time to do this FOR YOURSELF every day. 

If you fall behind, JUMP BACK IN and remember, this is about having fun, taking time for yourself every day, celebrating yourself and practicing self love. I get saddened when people criticize others for “selfies” or posting photos of themselves on the internet. I find joy in it and everyone should be able to share their lives without having to deal with other people’s opinions. So be LOUD and PROUD! Do what makes YOU happy and that’s it. CLICK SHARE and get your friends involved or post on your IG!!! Yes, anyone can join. Any questions?

21 Day Fix Review

AUTUMN CALABRESE’S 21 DAY FIX MEAL PLAN + WORKOUT is the PERFECT program for ANYONE to START off their health and fitness journey or for the intermediate/advanced fitness levels who find themselves on a tight schedule but still want to keep their fitness and nutrition in check.  Personally, I really like this program when my schedule gets busy and I don’t have time to think about meal planning/prepping. 

Lose weight FAST…without the guesswork.

Fitness trainer AUTUMN CALABRESE’S 21 DAY FIX MEAL PLAN + WORKOUT makes losing weight simple and easy. She shows you how to make simple choices that will give you life changing results. If you follow this program, you will NEVER have to diet again.

HOW DOES IT WORK?

This is NOT the 21 DAY FIX DIET! It’s a 21 DAY FIX MEAL PLAN + WORKOUT that takes all the guesswork out of losing weight with a unique portion-control system combined with easy-to-follow 30-minute workouts that fit into anyone’s busy schedule. During the 21 days, you’ll be learning lots of new healthy lifestyle habits that you can keep up with permanently after the 21 days are over.

WHAT CAN YOU EXPECT?

The 21 DAY FIX MEAL PLAN + WORKOUT is designed to help you lose up to 15 pounds in just 21 days – by working out for just 30 minutes a day and eating portion-controlled means. There’s no counting, no guessing, no wondering. The fitness program includes the following SIX easy-to-follow 30 minute workouts: 

  1. UPPER FIX – Targeted resistance for your chest, back, shoulders, arms and abs.
  2. LOWER FIX – Firm & tone your entire lower body.
  3. TOTAL BODY CARDIO FIX – Keeps your heart rate and metabolism revved .
  4. CARDIO FIX – Gets your heart pumping and melts away pounds.
  5. PILATES FIX – Strengthens your core and firms your hips and thighs.
  6. YOGA FIX – Improves balance, flexibility and strength.

In addition to the workout, you receive the 21 DAY FIX MEAL PLAN, which includes a portion-controlled nutrition system with the following containers:

 

  1.  GREEN—Vegetables
  2.  PURPLE—Fruit
  3.  RED—Protein
  4.  YELLOW—Carbohydrates
  5.  BLUE—Healthy Fats and Cheese
  6.  ORANGE—Seeds and Oils
  7.  SHAKEOLOGY® SHAKER CUP—Drinks
 If you purchase the 21 DAY FIX MEAL PLAN + WORKOUT from me, you receive FREE FITNESS COACHING by Coach Tasha. In my private Challenge Groups, I will shares 21 DAY FIX recipes, tips, menus, motivation, accountability, and more.



21 Day Fix package contents

CLICK HERE to BUY Essential Package NOW! 

Includes the following:

  • SIX 30-MINUTE WORKOUTS
  • EIGHT FOOD & DRINK CONTAINERS
  • QUICK START GUIDE – with workout calendar
  • 21 DAY FIX EATING PLAN – simple with NO counting calories
  • 3 DAY QUICK FIX – Autumn’s secret weapon for losing weight fast
  • DIRTY 30 WORKOUT – four rounds of fat-burning exercises
  • FREE 24/7 ONLINE SUPPORT
 30-Day Money-Back Guarantee

 

Joining my team DISCOUNTS and PERKS.

 

Spice up healthy meals like this…

Herbs are a delicious and healthy way to add flavor to any dish.  I love growing my own and keep a fresh variaty on hand in my kitchen from here.  They provide everything you need, including specific instructions on how to grow and keep your plants healthy.

Healthy food has an undeserved reputation for being boring or bland. Whole, fresh foods are actually delicious on their own, with no added seasoning. Unfortunately, many of us have been jaded by too much sodium, sugar, and additives in our food. But there are healthy ways to add flavor to clean foods. Here are some herbs and spices you can use in your daily cooking:

  • 12-26432gBasil: This bright-green delicate leaf contains flavonoids that act as powerful antioxidants. It’s also high in vitamins A and K and has a good amount of potassium and manganese. You can grow basil plants on a sunny windowsill throughout the year or grow it in your garden and preserve it by freezing or drying it. Use peppery and minty basil in tomato sauces, salad dressings, pesto, sandwich spreads, soups, and chicken, beef, pork, and fish dishes.

  • Marjoram: This fragrant herb contains many phytochemicals — including terpenes, which are anti-inflammatory — lutein, and beta carotene. Plus, it has lots of vitamin C and vitamin D. Marjoram is delicious in any dish made using beef and is perfect with vegetables like tomatoes, peas, carrots, and spinach. Together with bay leaf, parsley, thyme, and tarragon, it makes a bouquet garni to use in stews and soups.

  • Mint: Mothers used to offer mint to kids for upset stomachs because it soothes an irritated GI tract. But did you know it may be a weapon against cancer, too? It contains a phytochemical called perillyl alcohol, which can stop the formation of some cancer cells. Mint is a good source of beta carotene, folate, and riboflavin. Use it in teas, in desserts, as part of a fruit salad or lettuce salad, or as a garnish for puddings.

  • Oregano: Used in Italian dishes, this strong herb is a potent antioxidant with the phytochemicals lutein and beta carotene. It’s a good source of iron, fiber, calcium, vitamin C, vitamin A, and omega-3 fatty acids. Who knew that spaghetti sauce could be so good for you? Add spicy and pepper oregano to salad dressings, soups, sauces, gravies, meat dishes, and pork recipes.

  • Parsley: Do you ever wonder what’s happened to all the parsley garnish that has been left on plates in restaurants over the years? If only people knew then how healthy it really is! This mild and leafy herb is an excellent source of vitamin C, iron, calcium, and potassium. Plus, it’s packed with flavonoids, which are strong antioxidants, and folate, which can help reduce the risk of heart disease. Use it in everything from salads as a leafy green to rice pilafs, grilled fish, and sauces and gravies.

  • Rosemary: Rosemary contains terpenes, which slow down free radical development and stop inflammation. Terpenes may also block some estrogens, which cause breast cancer. Use this pungent and piney herb in soups, stews, meat, and chicken dishes. Chop some fresh rosemary to roast a chicken, cook with lamb or beef, or mix with olive oil for a dip for warm whole-wheat bread.

  • Sage: Sage contains the flavonoid phytochemicals apigenin and luteolin and some phenolic acids that act as anti-inflammatory agents and antioxidants. Perhaps sage’s most impressive effect may be against Alzheimer’s disease by inhibiting the increase in AChE inhibitors. Its dusky, earthy aroma and flavor are delicious in classic turkey stuffing (as well as the turkey itself), spaghetti sauces, soups and stews, and frittatas and omelets.

  • Tarragon: This herb tastes like licorice with a slightly sweet flavor and is delicious with chicken or fish. It’s a great source of phytosterols and can reduce the stickiness of platelets in your blood. Tarragon is rich in beta carotene and potassium, too. Use it as a salad green or as part of a salad dressing or mix it with Greek yogurt to use as an appetizer dip.

  • Thyme: This herb is a good source of vitamin K, manganese, and the monoterpene thymol, which has antibacterial properties and may help protect against tumor development. It’s fresh, slightly minty, and lemony tasting, making it a great addition to everything from egg dishes to pear desserts to recipes featuring chicken and fish.

  • Cinnamon: The aroma of cinnamon is one of the most enticing in cooking; just the smell can help improve brain function! It can also reduce blood sugar levels, LDL cholesterol, triglycerides, and overall cholesterol levels. Cinnamaldehyde, an organic compound in cinnamon (go figure!), prevents clumping of blood platelets, and other compounds in this spice are anti-inflammatory. Add cinnamon to coffee and tea, use it in desserts and curries, and sprinkle some on oatmeal for a great breakfast.

  • Cloves: These flower buds are a great source of manganese and omega-3 fatty acids. They contain eugenol, which helps reduce toxicity from pollutants and prevent joint inflammation, and the flavonoids kaempferol and rhamnetin, which act as antioxidants. Cloves are a great addition to hot tea and coffee as well as many dessert recipes, including fruit compote and apple desserts.

  • Cumin: This spice is rich in antioxidants, which may help reduce the risk of cancer. It also has iron and manganese, which help keep your immune system strong and healthy. Add cumin to Middle Eastern recipes, rice pilafs, stir-fried vegetables, and Tex-Mex dishes.

  • 12-265hbgNutmeg: Nutmeg is rich in calcium, potassium, magnesium, phosphorus, and vitamins A and C. It can help reduce blood pressure, acts as an antioxidant, and has antifungal properties. The lacy covering on nutmeg is used to make mace. Keep a whole nutmeg in a tiny jar along with a mini rasp to grate it fresh into dishes with spinach, add it to hot tea, use it in curry powder, and add it to rice pudding and other desserts.

  • Turmeric: This spice is one of the healthiest foods on the planet. Curcumin, a phytochemical in turmeric, can stop cancer cells from reproducing and spreading, slow Alzheimer’s disease progression, and help control weight. In fact, researchers are currently studying curcumin as a cancer fighter, painkiller, and antiseptic. Turmeric gives foods a pretty yellow color and is an inexpensive substitute for saffron. Use it in Indian foods, egg salads, sauces, tea, and fish and chicken recipes.

     

 

YES.  YOU DO.  WE ALL KNOW THAT DRINKING WATER IS IMPORTANT, BUT THE REASONS WHY ARE NOT ALWAYS SO CLEAR.  AND WITH SO MANY OTHER BEVERAGES AT YOUR FINGER TIPS, IT’S EASY TO BYPASS THE PLAIN, BORING WATER UNLESS YOU REALLY HAVE A BUY IN AS TO WHY IT’S SO NECESSARY. REASONS WHY YOU SHOULD DRINK WATER

water-man

  1. Weight loss- Drinking water is one of the best tools for weight loss!  First of all, it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, no sugar.
  2. Heart healthy -Drinking water, a good amount of water, could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
  3. Energy – Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
  4. Headache cure– Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking water enough. There are lots of other causes of headaches of course, but dehydration is a common one.
  5. Healthy Skin– Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
  6. Digestive problems- Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).
  7. Cleansing- Water is used by the body to help flush out toxins and waste products from the body.
  8. Cancer risk- Related to the digestive system item above, drinking water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.
  9. Better exercise- Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure you are drinking water before, during and after exercise.

HOW MUCH WATER IS ENOUGH?

water-glass-headache-lg

To figure out how much water you need to drink daily, simply divide your weight in half and the answer is the number of ounces you need.  So for me, that’s 114/2=57 oz. which is seven 8 oz glasses per day.  If you’ve never measured out your water, be sure you do!  Most people think a ‘glass’ of water is much more than it actually is.  🙂 (hint: it’s more like the short glass, not the tall one)

WHEN SHOULD I DRINK MY WATER?

The best time for drinking water may not be what you expect.  Most of us are in the habit of having a glass of water with our meals, but this is actually not the best time for water intake.  At meal time, your stomach is filled with digestive acids and enzymes who’s job it is to digest your food.  If you dilute those acids and enzymes, they will not be able to digest your food as efficiently, slowing or disrupting your digestion.  Cold water makes this problem even worse.  It is recommended that you avoid drinking water (or other fluids) 30 minutes before or after your meals.  A few sips of room temperature water to help wash down your bites is ok, just avoid large amounts.
My daily water intake schedule goes like this:

  • One warm glass of water with fresh lemon juice first thing in the morning, followed by my workout and additional glass of water throughout.  Wait 20 min while prepping breakfast….
  • Breakfast.  Wait 30 min then…
  • Water, at least 16 oz.
  • Lunch
  • Water, at least 16 oz.
  • Dinner
  • Water, at least 8-10 oz (can’t drink too much before bed!!)
  • Bed

WHAT’S THIS I HEAR ABOUT LEMON WATER?

lemonWarm lemon water in the morning helps kickstart the digestion process for the day.  There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.
HOW TO DO IT: You should be using purified water and it should be warm-lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. I squeeze 1/2 a lemon with each glass and I drink it down first thing before I eat a single thing, or workout, etc.

CAN I ADD ANYTHING TO MY WATER?

orange-mint-waterThere are lots of great things that you are free to add to your water to give it some interest for fun or if you are having trouble with plain water.  Here’s some suggestions:

  • Give a Squeeze: Add fresh citrus juice, lemon, orange or lime
  • Infuse: Fill a large jug with water, add sliced fruit (try citrus, berries, melon or pineapple); refrigerate overnight.
  • Leaf It: Tear up some fresh mint or basil leaves and steep in water before drinking.
  • Cuke It: Add sliced cucumber!
  • Tea Time:  Any herbal tea is a great way to add flavor and can be served hot or cold.
  • You can check out my flavored water recipes suggestions here.

WHAT ABOUT COFFEE AND CAFFEINATED TEAS?

coffee_beansHaving a small cup of coffee or caffeinated tea is acceptable while eating clean.  It’s the stuff you put IN your coffee that’s often the problem.  Too much caffeine however has some nasty side effects so limit your intake to about 200 mg (2 small cups max).  Remember that caffeinated coffee and teas like Green or White are ok once or twice, the teas are actually quite beneficial, but the caffeine acts as a diuretic, so you will need to add a little extra water to compensate.