KISS Method for Eating Clean

Soft Boiled Eggs in Avocados

Healthy Eating

Have you ever wondered why some people seem to lose weight with greater ease than others? Or why some “Diets” fail shortly after you attempt them? Some diets are so complicated that extensive research and meal prep and Pinterest perusing is a must before diving into it. I’m not trying to say that meal prep is a bad thing, because it can be very beneficial, especially for those who lead very busy lives. What I am trying to get at is a lifestyle of eating that requires no brainstorming or overthinking.

Concept #1

Keep your foods SIMPLE! try to eat foods in their original forms. For Exaple, instead of eating pre-packaged pre-sliced banana bread, eat a whole banana. If you are eating whole foods, there will not be an ingredient list to have to worry about.

Concept #2

Eat at HOME! Eating out means you risk sabotaging your clean eating lifestyle. When you prepare your own meals, you are capable of controlling how much salt, sugar, etc you consume. A good rule of thumb is to incorporate a leafy green vegetable (ex: arugula salad), lean protein (ex: ground turkey/chicken) whole grains (ex: brown rice), a healthy fat (ex: avocado, olive oil)

Concept #3

Take your TIME! Eating is not a race, rather a time of fellowship with those whose company you enjoy (it really helps when you have a toddler you are feeding at the same time!) Try putting your utensil down between bites and actually carrying a conversation with someone, it really helps!

Concept #4

Listen to your BODY! Eat only when you are hungry and do not wait too long in between meals. Stop eating when you feel satisfied, rather that over stuffed. Waiting until you are ravenous means you are more likely to eat something processed and full of ingredients you do not want and will leave you feeling immediate regret.

Concept #5

Do not Live to Eat, rather Eat to Live. This is key! Do not eat out of boredom or stress; nourish your body with foods that it needs to thrive, and with foods that are easily digestible.

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5 Simple Tips to Conquer Every Day Like a Super Hero!

Super Hero

Do you ever wonder how some people are so successful? We all have the same 24 hours in a day. How does so many people accomplish more than others. It’s no accident and start with these 5 simple tips to help you conquer every day like a super hero and seize every day.

1. Prepare for your day, the night before

This is one of the most influential things you can do to set you up for success the next day. Start by making a short “To-Do List” of 5-10 things you plan to accomplish for the next day. Next, schedule time to accomplish these tasks. Why schedule it? If you don’t take the time pencil it in to your schedule or calendar on your phone, the odds are against you that procrastination will kick in or something will come up and it will be pushed to the end of the day after work, time with the family, or even forgotten.

2. Get At Least 7 Hours of Sleep

Sleeping Baby

The rest of this blog post is worthless if you don’t make sleep a priority. Who cares if you wake up at 4 A.M. if you went to bed three hours earlier?

You won’t last very long!

You may use stimulants to compensate, but that isn’t sustainable. In the long-run, your health will fall apart. The goal needs to be long-term sustainability.

Getting a healthy amount of sleep is linked to the following:

• Increased memory
• Longer life
• Decreased inflammation
• Increased creativity
• Increased attention and focus
• Decreased fat and increased muscle mass with exercise
• Lower stress
• Decreased dependence on stimulants like caffeine
• Decreased risk of getting into accidents
• Decreased risk of depression

And tons more… Seriously! Google it.

3. Don’t Skip Breakfast

Pre-Workout Food 5-6-13

I’m sure you’ve heard breakfast is the most important meal of the day, yet either skip it or eat a small bite before running out the door to head to work. This is a big mistake. When you wake up in the morning, your blood sugar levels are at rock bottom. You’re body has been burning calories while you were sleeping for at least 7-9 hours. This means your tank is on empty and your brain is running on fumes at best. It’s important to fill up the tank, before you start your day to give your brain and body the fuel it needs to get the pistons firing on all cylinders.

4. Get Your Workout in Before You Go To Work

If you want to be among the healthy, happy, productive, and successful people in the world, get in the habit of regular exercise in the morning before excuses and life get in the way. Exercise has been found to decrease your chance of depression, anxiety, and stress. It is also related to higher success in your career. Whatever your preference, get your body moving. If you don’t put your health first, every other aspect of your life will suffer as a consequence.

5. Consume More Protein

Types of ProteinTim Ferriss, in his book, The 4-Hour Body, also recommends 30 grams of  protein 30 minutes after waking up.

Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger.

Eating protein first decreases your cravings for white carbohydrates. These are the types of carbohydrates that includes bagels, toast, and donuts.

For people who avoid dairy, meat, and eggs, there are several plant-based proteins. Legumes, greens, nuts, and seeds all are rich in protein.

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4 Reasons To Eat More Protein


Complete Proteins

Are you consuming enough protein? For the majority of you the answer is no and I’ll explain the 4 reasons why you need more protein in your diet. There are so many different types of food, protein shakes, bars, powders these day. It’s hard to know which actually provide an adequate amount or quality of protein and which supplements are just sugar and fairy dust these days with the amount of health misinformation out numbering the actual health facts.

1. What Is Protein, and Why is It Important?

First, lets start with what protein is, and why it’s so important to get sufficient amounts of it in even if you are not a frequent visitor to the gym. The building blocks of muscle are protein and the building blocks of muscles are amino acids. They are used for many functions such as building/repairing body tissue/structures, synthesis of your hormones, and enzymes. There are two main classes of protein: essential and non-essential amino acids. Essential amino acids cannot be manufactured by the body or can but in insufficient amounts. Non-essential amino acids are called non, due to the fact the body is able to manufacture them from dietary nitrogen as well as from fragments of carbohydrates and fats.

2. Not All Protein is Created Equal!

While most of you eat protein in almost every meal, not all protein is equal. What does that mean? There are two types of proteins: complete proteins and incomplete proteins. A complete protein is any food or dietary supplement that supplies all of the essential amino acids in the appropriate ratios. An incomplete protein on the other hand lacks in one or more of the essential amino acids the body requires. If one or more essential acids are missing or there is an inadequate amount at the time of digestion your body’s protein will be reduced.

Types of complete protein sources are: Whole egg, meat and poultry, fish, milk and milk products, quinoa, and whey protein. If you are a vegetarian or vegan there are a list food combinations you can eat together to ensure you are consuming all of the essential amino acids. These combinations are rice and beans, peanut butter on whole wheat bread, yogurt and granola, oatmeal with milk.

3. Why does cutting your caloric and carbohydrate intake actual hurt you more then help?

I’ve come to learn that most of us hurt our metabolism and weight loss programs more than help it when drastically reducing our carbohydrate and caloric intake in addition to increasing our activity levels. The reason for this is due to your body’s constant need for energy for our brain and nervous system. When cutting your calorie or carbohydrate intake too low, the body has no choice but to utilize your protein intake for immediate energy needs then using it for building muscle and other essential functions.

4. How much protein should you consume?

This is a component of peoples diet that most struggle with. The Recommended Dietary Allowance for sedentary adults is 0.4 grams per pound. According the Center for Disease Control, it’s recommended that 10–35% of your daily calories come from protein. These percentages vary depending on what your goals are. For instance, a strength athlete requires more muscle and in turn more protein to gain muscle mass while endurance athletes don’t require as much lean body mass, so the required amount of protein needed is less. No matter what the percentage amounts to at the end of the day, your protein numbers should fall within the recommended ranges below depending on the sources/types of protein, weight, and goals according to the National Academy of Sports Medicine (NASM).

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