I know so many people who want to “eat better” or “eat clean” but don’t know how. Also I see people who have a workout plan but can’t seem to grasp nutrition, and therefore aren’t seeing results. Although I love to sweat out a really great workout, I also know that health transformations are only about 25% from exercise. Wanna know what the other 75% is? Nutrition. It’s so important that we get a grasp on how to eat well so we can reach our goals!
I want to give you my top tips to eating better. Unless you are an all-or-nothing person like me, the idea of changing your eating habits can be overwhelming…especially with all the info in the world out there. I’m a firm believer in the small steps approach. Make small changes gradually and before you know it, you’ve made a lifestyle change. Here are my top changes you can make NOW that will make a difference in your nutrition:
- Stop eating out so much. Especially if it’s consistently fast food. Again, we’re talking about small changes so if you usually eat out 10 times a week, try just eating out 8 times this week, then 7 times next week, etc.
- Eat smaller portions more often. Instead of 2 super-sized meals (most Americans skip breakfast and then eat large portions for lunch & dinner), eat within 30 minutes of waking up and try to eat every 3 hours after that. This will keep your blood sugar and energy levels regulated, keep your metabolism going all day, and keep you fuller so you don’t over-indulge yourself.
- EAT MORE VEGETABLES. Every meal, try to think of creative ways to get more vegetables in. Can I wrap this up in a bunch of lettuce instead of a tortilla to make a lettuce wrap? Could I top my meat and side on some salad greens to make a salad? Can I add leftover veggies to my eggs in the morning? Get creative and get those veggies!!
- Replace desserts with fruit. We all know we have that need for something sweet after a meal. Why not buy some of your favorite fruit and eat that after instead?
- Reduce your sugar intake. If you always have to have an afternoon sweet or eat cookies/cakes for breakfast, try replacing those with less sugary items. Any time you reduce sugar intake is a huge win!
- Stop drinking your calories. We don’t realize how much sugar and empty calories are in the sodas and drinks we consume. It’s crazy!! Check the label of your drink next time before you start to sip.
- Be accountable. Make small goals but then tell someone about it. Have them follow up with you the next week to see if you met your goal! Then set new goals. If you don’t tell someone about it, you won’t do it!
- When cooking, swap out some ingredients for healthier versions. If you consistently cook with lots of butter or oils, try cooking with coconut oil or applesauce (if baking). Make spices your best friend instead of heavy sauces and dressings.
This website is a GREAT resource with tips to clean eating. You guys email me if you have any specific questions!
Want some pictures of my recent adventures in cooking/eating?
Well, first of all, last Sunday night was my husband’s birthday. He requested sweet potato hash for dinner, and I had just gotten my spiralizer for my birthday, so I decided to use spiraled sweet potatoes for the hash and it was fun!I
I didn’t meal plan last week and was so sad about it. I ended up throwing together random lunches, like this one– sardines, brussel sprouts, spinach, tomatoes, and garlic. Wheeew that was smelly but so yummy!
A snack I made that was also 21-dsd friendly- carrots roasted in some cinnamon and coconut oil!
Another hodgepodge meal- trying to get rid of all the veggies in my fridge! It was so tasty, though!
Last week’s date night meal. Did you read my post last week about counting your macros? Well, I’m trying to get better at eating protein. Sometimes that means meals like this…salmon salad and asking to add extra grilled chicken on top as well.
Another attempt to get more protein was for breakfast the other day. Scrambled egg whites, some roasted sweet potatoes, & salsa wrapped in lean turkey for a spin on breakfast “taco.”
We had a small get together for my husband’s birthday that was just dessert and decaf coffee. I decided to make paleo treats because…why not? PaleOMG’s coffee cake banana bread was a HUGE hit!
I got an ice cream maker for my birthday! I have been experimenting with it. I tried to make up a recipe for balsamic strawberry ice cream with maple bacon crumbles. It was good flavor but awful texture….still need to work on it!!
Saturday is TREAT DAY! I had a grueling 5-mile run so I ate some yummy breakfast tacos and a gluten free peanut butter cookie…it hit the spot!
This week I made Asian Chicken Salad from PaleOMG for dinner on Friday night. We had leftovers so I made little sliders out of roasted slices of sweet potato and ate them for breakfast on Sunday morning!
Oh boy, I know what you’re thinking. Another paleo pumpkin pancake recipe? I know there are a lot out there. I’ve been searching to create the best recipe for a long time. Well, I really enjoyed the texture and flavor of these. And they are 21-day sugar detox compliant if you take out the blackberries. Enjoy!
Pumpkin Blackberry Pancakes
makes 2-3 servings
- 1/4 cup tapioca flour (if you don’t have this already, I would suggest investing in some. It’s not expensive and GREAT for baking!)
- 1/4 cup coconut flour
- 2 tsp baking soda
- 2 tsp cinnamon
- 2 tsp ground flaxseed
- 6 egg whites (or 5 whole eggs)
- 1 cup pumpkin puree
- 2 tsp vanilla extract
- 1 cup blackberries
- In a medium mixing bowl, mix together all the dry ingredients (the first 5 ingredients).
- Add wet ingredients to the bowl and mix well. Then fold in blackberries.
- Heat up a pan or griddle over medium-high heat. Pour about 1/4 cup of batter into the pan and let cook for 4 minutes, then flip.
- Continue for the rest of the batter, let cool, and drizzle with honey. Enjoy!