Wednesday, 19 December 2012

Day 184 - Everyone wants immediate results. It' a journey. A journey that must be enjoyed.

OMG I can't believe I have not fallen off the EATING CLEAN WAGON!   I have to admit, I'm really proud of myself. 

I feel happy, energized and so motivated!!   I am excited about the goals I have set for myself.

What you eat today fuels your ambitions tomorrow

This is me doing the Happy Dance.

There are a few more parties to attend so I must remain focused.  

I'm going to workout Christmas morning, probably cardio and ABS then prepare myself mentally to have a cheat meal.  Christmas dinner will be my cheat meal.

There are many online resources for finding recipes for clean snacks and sweets. Here are a few:,,,

Tips for Clean Eating During the Holidays

If you’re the one who does the cooking during the holidays, you have more control over the ingredients and how meals are cooked. But what if others do the cooking? If you can, you should do most of the cooking during the holidays. However, if there is absolutely no way you can avoid foods prepared by someone else, here are a few tips for clean eating during the holidays.
Start with a Healthy Breakfast
Breakfast really is the most important meal of the day. If you start your day with a clean breakfast, you’ll likely eat less throughout the rest of the day compared to if you skip. Try a bowl of oatmeal topped with fresh blueberries and slivered almonds or make a fruit smoothie with a tablespoon of wheat germ.
Stay on Track with Frequent Meals
Just because it’s a time for celebration doesn’t mean it’s time to throw all you’ve learned out the window. If you’re eating clean now, that means you’re eating every three to four hours anyway. Eating frequent meals will help you to keep from overeating when you sit down to enjoy holiday meals.
Fill Your Plate with Veggies
Sure, veggies are considered side dishes, but there’s no rule that says you can’t fill the majority of your plate with vegetables. Vegetables are packed with fiber, which helps keep you feeling full, so you can fill up on fewer calories and have less room for diet-blowing desserts. Fill three-quarters of your plate with veggies and the other quarter with a lean protein.
Eat Slowly
Your body tells you when it’s time to stop eating. Eat slowly and give yourself time to hear those cues. Don’t wait until your full to stop eating. Put your fork down when you no longer feel hungry.
But just a little. There’s no hard and fast rule with clean eating that says you can’t have “just one bite.” If you really, really won’t feel satisfied until you have a bite of that pumpkin cheesecake, then have a bite.
Cut Yourself Some Slack
So what happens if you can’t resist and eat with reckless abandon during the holidays? Don’t be too hard on yourself. Not partaking in all the delicious holiday foods is often difficult and takes pre-planning and a lot of motivation to avoid. If you get off track, get right back on after the holidays are over.


Winter is no time to slack off. Here are my tips to help you get fit this winter!

1. Don't be afraid of lifting heavy! Or of trying any type of new training.

2. Vary your workouts. Don't do the same thing every day. Keep your body guessing and let your muscles rest and recover.

3. Take one or two days off per week to let your muscles and central nervous system recover. You'll come back feeling refreshed and ready to tackle your next workout or match with fire!

4. Drink water! Staying hydrated is crucial to your performance and health.
5. Make sure you're getting your zzz's! This is when your body is recovering.

6. No skipping meals! Eat up to 4-6 small meals (made up of lean protein, complex carbs, veggies, fruits and healthy fats) a day! Food is your friend and what keeps you going and strong. Working out is only part of the equation to a fit and healthy body; nutrition is the other!

7. Keep a journal to track your progress. Write down your food and workouts to track what you've done. Be accountable for yourself!

8. Create a goal board. What do you want to do? Where do you want to be in 6 months, one year, five years? It's never too early to start thinking about your future!

9. Take time to train your mind as well. Take at least 5 minutes a day to visualize your goals whatever they may be. So when you get to that actual event, you will know exactly what to do because you've already done it a hundred times.

10. HAVE FUN! Fitness is fun. Find something that makes you happy!

Thanks to my friend Lydia for these links and this awesome hamburger recipe. check out Lydia's page at:

healthy hamburgers

healthy hamburgers

Clean Eating Winter Harvest Fruit Salad
Clean Eating Winter Harvest Fruit Salad
Clean Eating Winter Harvest Fruit Salad
(Makes 5 servings)
4 cups chopped persimmons
2 cup pomegranate seeds
Juice of 1/2 lemon
Step 1 – Combine all ingredients in a mixing bowl. Mix well and serve.
Note: If de-seeding pomegranates seems a bit tedious for you, you NEED to watch the video below.
Eat and Enjoy!
Nutritional Content
(Data is for 1 cup)
Calories: 200
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 4 mg
Carbohydrates: 51 gm
Dietary fiber: 10 gm
Sugars: 35 gm
Protein: 2 gm
Estimated Glycemic Load: 14

The top five nutrients that every fat-loss diet should include—and the foods to find them in

5 Weight-Loss Nutrients You Need Now
The last few pounds are always the toughest to lose. The key is making sure your body has everything it needs to be the most efficient fat-burning machine possible, says Margaux J. Rathbun, a certified nutritional therapy practitioner and creator of Authentic Self Wellness. Below are five nutrients that every fat-loss diet should include—and the foods to find them in.
Fiber supports healthy digestion and
promotes weight loss by helping you feel full for longer and curbing hunger pangs and snack cravings.
Find it in: grapefruit, spinach, raspberries, and cabbage.

Your body needs iron to maintain steady energy levels; when energy is low, your workouts aren't as effective, even if you're able to drag yourself to the gym.
Find it in: swiss chard, shiitake mushrooms, kale, and broccoli.

Omega-3 Fatty Acids
Healthy fats provide energy and support functions essential to
weight loss, like the production of healthy cells and hormones in your body.
Find it in: wild salmon, flaxseeds, walnuts, and chia seeds.

Vitamin D
The sunshine vitamin is essential for calcium absorption and also plays a role in maintaining a
healthy weight.
Find it in: organic eggs, fresh cod, and sardines.

There is evidence that this antioxidant can slow the aging process, and recent studies show that resveratrol can have a positive effect on metabolism and
support weight loss.
Find it in: mulberries, grapes, blueberries, and peanuts.

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