7 Myths About Clean Eating, Busted

I am currently one week through a 28 day clean eating program. I have been so surprised within the first seven days, not only about the benefits I'm experiencing but how wrong I was about clean eating before I started. Here are 7 myths I believed about clean eating which just aren't true.

Myth 1: I Already Eat Clean

Before I started the program, I would have told you "I already eat clean". I think it's common for all of us to feel like we're eating well.  I mean salads for lunch, no dairy (well except for the occasional cheese stick and yogurt), no read meat (well once in awhile) and no processed food (well yeah a sports bar ever once in awhile).

Well, for the past seven days I've cut out breads, all dairy, coffee, alcohol and sugar and guess what? I feel incredible.

If you feel you're already eating clean you might be fooling yourself. The best way to really be sure is to track yourself for a week and really take a close look at what you're eating. You might be surprised how some "not so clean" foods like to sneak there way in while you're not looking. There are a couple of great apps you can use for tracking what you eat, one of my favorites is Lose It.

Myth 2: I'll Never be able to Give up Coffee

Coffee is very acidic to your system so it's one of the things any good clean eating program will eliminate. As someone who has been drinking 2 -3 cups of coffee a day for decades, this was my number one concern.

However, the program I'm using is designed to help you kick the coffee habit quickly and easily.  By drinking plenty of water and a special "fizz" drink with B vitamins and antioxidants giving up the "Joe" was really pretty easy. I had a minor headache the first day (which is common) but after that, it's been easy.  I'm sure, even if you're a big coffee drinker (like I was) you'll find you don't miss it and you don't want coffee anymore.

Myth 3: I'll be Tired

Doesn't clean eating make you tired, especially if you're going to cut out coffee. No, in fact just the opposite is true. By introducing probiotics and enzymes your body takes more advantage of nutrients in the foods you eat. Alll those nutrients provide even more energy. You don't need to rely on something like coffee for energy because you're getting it from your food.

Myth 4: Clean Eating Will Leave Me Hungry

I thought clean eating would be about eating vegetables and starving in between meals but I was wrong. I am actually less hungry now than I was 7 days ago. Why? You have a shake in the morning, a healthy snack, a shake for lunch, another healthy snack and then an amazing dinner!

The program is designed to balance your blood sugar so you're not spending your day on a roller coaster of snacking, crashing and snacking.

Myth 5: The Food Won't Taste Good

Actually, the food is amazing! The program I'm following comes with shake, snack and meal recipes designed by registered dietitians and they are so tasty. Every week has a shopping list too so being prepared and making the meals is really simple.

With recipes like "Sweet Potato - Turkey Chili" , "Chicken Avocado Soup", and "Southwestern Quinoa and Black Bean Casserole" I'm eating tastier, healthier food now than I was last week! If you're like me, you'll want to put these into your family's normal meal rotation even after the program ends.

Myth 6: Clean Eating Will be Expensive

You might think organic, healthy food is more expensive right? Nope, by cutting out coffee, sugar, processed foods, gluten and more you'll find your grocery bill is about the same as it was before. And because you're having shakes for breakfast and lunch you're spending a lot less there as well.

Myth 7: I Won't Be Able To Give Up (fill in the blank) for a Whole Month

If you have a sweet tooth or you crave salty snacks you might be concerned that you won't be able to go a full month without them. You'll find it's much easier than you think. Because your blood sugar remains constant you're not crashing and craving that sugar or salt. Plus there are really satisfying healthy snack alternatives that leave you feeling great.

Bonus Myth: Weight Loss = Healthy

There is a final common myth people have about health and weight loss. Some feel weight loss means your healthy and that simply isn't true. It's why a lot of the fad diets on the market aren't sustainable and aren't good for you. However when you reverse your thinking you realize that weight loss is a result of being healthy! It's the smart way, and it's the right way to achieve your weight - loss goals.

Clean Eating Benefits

After just 7 days I am experiencing amazing benefits. I feel mentally sharp, I have more energy and I'm sleeping better than I have in years. I actually wake up feeling refreshed! By cutting out inflammatory foods I'm also experiencing a reduction in bloating around my mid section. (and I like that).

Many people I've coached through the program have experienced significant weight-loss as a result of eating healthy, (weight-loss is a bi-product of a healthy lifestyle).

Conclusion

If you've thought about clean eating but held off because of some of the same concerns I had,  maybe it's time to say "Yes" to clean eating!  I promise you, it will be one of the best decisions you've ever made and you'll look back and be so glad you did it.

If you want to learn more about the program I'm doing, contact me and I'll get you all the information so you can enjoy the great benefits of eating clean too!

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or you can contact me by phone, twitter, facebook or email.

Looking forward to chatting with you and partnering on this amazing adventure with you! 

Steve 

Olive Warrior Muffins

Olive Warrior Muffins were born from necessity and desire: the need for an easy, quick recipe, and the want for staying on track with healthy portion sizes. Here’s the story:

I was just talking to my good friend, Steve Stearns, about how excited I was for warmer weather. This year I’m planning some great hikes in the Garden State. Like the rest of hikers and campers, I’ve already started thinking of a really great staple snack to keep in my backpack. Nothing beats homemade goods, so here is my recipe for Olive Warrior Muffins. You guessed it: the title is a gentle nod to busy weekend warriors who want to eat well while on the go!

Olive Warrior Muffins

Number of Servings: 8

Calories: 70-80 per muffin

Prep Time: About 10 minutes

Ingredients:

• 1/3 cup skim milk


• ½ cup oats


• ½ cup whole wheat flour


• ½ tsp baking powder


• ¼ tsp baking soda


• 1 tbsp onion powder


• ½ tbsp. garlic powder


• 4 oz. (or 1 snack pack) unsweetened applesauce


• 3 oz. pitted black olives, finely diced


• salt to taste (optional)

Directions:

1. Preheat oven to 400°F. Prepare muffin tin with muffin liners*.


2. Combine dry ingredients (oats, flour, baking powder, baking soda, onion powder, garlic powder) in a bowl.


3. In a separate bowl, mix applesauce and milk. Once combined, add in dry ingredients and mix with a spatula until it has a dough-like consistency. If necessary, add a splash of water to get all ingredients together.


4. Stir in olives, making sure they are evenly distributed throughout the dough. Add salt to taste.


5. Fill cups with dough, making sure to press them in with a spoon so they are compact and fill edges of the liner.


6. Bake for 25 to 30 minutes. Remove and let cool on a plate or a wire rack.

*Use BPA-free silicone baking cups for easy cleanup!

Food Facts

The food facts in these little cups of joy are pretty fantastic. Coming in at only 70 to 80 calories each, Olive Warrior Muffins are flavorful and satisfying. In fact, they do a body good too; you’ll have a nice amount of protein, fiber, carbs, and healthy fats in these little creations. If you’ve got a savory palate, they’re a great alternative to sweeter treats with berries or chocolate. Olives are excellent for your health from head to toe, as well.

Food Hacks

Yes, you can even have food hacks with the Olive Warrior Muffins!

If you want a slightly different taste, you can make your own buttermilk (1/3 cup milk + 1 tsp vinegar) in place of the milk in the recipe. Throw in some other spices or seasonings to jazz up the muffins, but be mindful of the salt content in spice mixes. I'd give it a try with some black pepper, personally!

Black olives are great since they add a pop of color to the muffins, but feel free to try different types of olives, too. Speaking of olives, have you ever tried to finely dice an olive, while secretly hoping you don’t dice your finger instead? Invest in a mini food processor like this one by Proctor Silex. It’s pretty handy and fits in small spaces.

Do you want a higher protein content? Throw in some PB2 or other protein powder into the dough!

Convenience

A lot of people don’t cook for one simple reason: the lack of convenience. Olive Warrior Muffins are pretty simple to make, and if you pick up some BPA-free silicone baking cups, the cleanup is cut in half.

If you want to make these on a regular basis but worry about freshness, you can either double the batch and freeze the rest, or you can pre-measure (my new favorite plan-ahead tactic). Measure out the dry ingredients and place them in a sandwich bag. Since they all get mixed together, they can all go in the same one. If you’re planning on making Olive Warrior Muffins pretty often, make up half a dozen bags and keep them in your cupboard. Don’t forget to label and date them!

The applesauce snack cups are a pretty standard pantry staple, and you’ll be surprised how often you can substitute applesauce for eggs in some recipes, too. My mother taught me that; thanks Mom!

Wow- writing out this recipe really made me hungry. Luckily I had a batch of Olive Warrior Muffins in my toaster oven this whole time, so I'm going to make my way toward the delicious aroma wafting from the kitchen. Farewell fellow warriors, and I hope you have an exciting hike with your Olive Warrior Muffins!

About the Author

Sian Babish is a writer from New Jersey. Before tearing up the floor in Zumba classes, she was kicking sky-high as a third-degree black belt in Tae Kwon Do. She also enjoys cooking, Jeopardy!, and stand-up comedy. Sian uses her skills to give back by volunteering as a career mentor and resume writer. Interested in connecting with Sian? Follow @sianbabish on Twitter.

 

Mason Jar Breakfast

Mason Jar Breakfast

Breakfast is the most important meal of the day. While that's common knowledge it's also the meal that a lot of people seem to skip.  For many people, mornings are hectic with little time for making breakfast. Lately we've been enjoying a Mason Jar Breakfast and they might be just the answer if you're someone who wants a nutritious breakfast but doesn't have a lot of time in the morning.

Here's what you need:

• Almond milk


• Rolled Oats


• Chia seeds


• Frozen fruit


• Vanilla


• Cinnamon


• Greek Yogurt


• Honey

It's really easy to make these up ahead of time and store them in the fridge.

Directions

• First add 1/3 cup dry rolled oats oatmeal


• Next add just under a tablespoon of chia seeds

It's important to mix contents as you go by screwing on the lid and shaking the mason jar. (Good work out too....think shake weight ;) )

• Now add 1/4 cup of almond milk


• Then 1 drop of vanilla


• A teaspoon of honey


• Now add one tablespoon of Greek yogurt (flavored or unflavored)


• Then a pinch of cinnamon


• And finally a few pieces of your favorite frozen fruit

Line up your mason jars in the fridge. Now you have a quick, nutritious mason jar breakfast you can enjoy at home or take with you on the road.

How to Eat Them

You can eat a Mason Jar Breakfast cold or pop them in the microwave to heat them up first (just be sure to remove the metal lid). I have them cold and really like them that way. They look a bit scary at first but they really do taste great. They'll also keep you full and satisfied right through to lunch time.

So if you're someone who is pressed for time in the morning and wants a delicious, nutritious breakfast try making your own Mason Jar Breakfast. You'll be pleasantly surprised by how good the taste and how easy they are.

Have you tried a Mason Jar Breakfast? Leave a comment below with your favorite flavors.