Cucumber Salsa

Next weekend is Memorial Day !! That means that the time of year for BBQ, Beaches, Boating and get togethers is on the RISE !! I am always looking for new Clean Recipes to take with me that TASTE GREAT and are Healthy!! No one has to know the difference.. My friend served this at a Bon Fire that we went to a few weeks ago and it was a "10" in my book!! I made it yesterday for Mothers Day and it was a hit with the family !!

Prep Time : 20 Minutes
Servings -10


Ingredients:

• 2 Cups finely chopped seeded peeled cucumber
• 1/2 cup finely chopped seeded tomato
• 1/4 cup chopped red onion
• 2 TBSP minced fresh parsley
• 1 jalapeno pepper, seeded and chopped
• 2 TBSP minced fresh cilantro
• 1 garlic clove minced

• 1/4 cup light sour cream
• 1-1/2 teaspoons lemon juice
• 1-1/2 teaspoons lime juice
• 1/4 teaspoon ground cumin
• 1/4 teaspoon seasoned salt (Pink Himalayan Salt)

Directions: 
In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt (pink himalayan). Pour over the cucumber mixture and toss gently to coat. Chill in the fridge for a few hours before serving.

Serve with Baked Tortialla Chips

Note: Wear disposable gloves when cutting hot peppers; the oils can burn the skin, avoid touching your face. 

Nutritional Facts

1/4 cup (calculated without chips) equals 16 calories, 1 g fat (trace saturated fat), 2 mg cholesterol, 44 mg sodium, 2 g carbohydrate, trace fiber, 1 g protein. 

Source: http://www.tasteofhome.com/recipes/crisp-cucumber-salsa

Clean Eating Grocery List

Have you ever heard of Tosca Reno?? If not I recommend that everyone get a copy of here Eat Clean Diet book! This is where it all started for me. I learned SOOO much from her. Her books and recipes are amazing! She breaks down eating to the basics! Eat food consumed in its most natural state, or close to it- REAL FOOD! (Which means nothing processed) - I have used these principles and now follow the 21 day fix plan!  They are very similar but may have some small differernces... 

>Fruits and veggies. 
>Nuts, legumes, natural nut butters, nut oils. (no additives) 
>Whole grains like oatmeal, quinoa, brown rice. 
>Lean proteins. (chicken, ground turkey, fish, lean beef) Meats should be grass fed, free range! Free of chemicals and hormones.

General rule of thumb for clean eating: If your great, great grandparents didn't eat it, you shouldn't either!

Complex Carbs

Steel Cut Oats/Oatmeal
Sweet Potatoes 
Black Beans
Kidney Beans
Lentils
Ezekiel Bread --sprouted grain bread (Available in the frozen section of grocery store)
Ezekiel brand pasta and tortillas 
Wild rice
Brown rice
Wehani rice
Whole wheat orzo & couscous
Quinoa
Quinoa flour
Wheat germ
Flax seed &flax oil
Cracked wheat
Rye flakes

Vegetables

Lettuce
Broccoli
Asparagus
Green beans
Spinach
Bell peppers
Brussels sprouts
Cauliflower
Celery
Mushrooms (Shiitake)
Pickles
Cabbage
Sprouts
Cucumber
Green and Red pepper
Onions (green, red, yellow)
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash
Pumpkin (fresh & canned)
Sundried tomatoes 
Cilantro
Chives
Kale
Dried Split Peas
Edammame

Fruits

Blueberries
Raspberries
Strawberries
Lime & lemon juice
Apples
Grapes
Pears
Clementines
Watermelon
1/2 a banana a day

Healthy Fats

Natural-style Peanut butter (unsalted) or PB2
Avocados
Olive-oil cooking spray
Pine nuts
Almonds--moderation
Walnuts
Tahini paste

Proteins

Boneless, skinless chicken breast
Water packed albacore 
White meat chicken (water packed)
Salmon
Shrimp
Extra lean ground round
Buffalo steak (lean)
Filet
Flank Steak (leanest)
Extra lean ground turkey
Turkey cutlets
Bison meat
Turkey jerky

Dairy & Eggs

Fat-free cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Greek yogurt
Fat-free String Cheese
Almond Milk
Jarlsberg Lite Swiss Cheese
Fresh Parmesean cheese
Feta

Condiments

Braggs Liquid Amino Acid (sub for soy sauce) 
Reduced-sodium teriyaki sauce (no corn syrup)
Balsamic Vinegar
Balsamic vinaigrette
Salsa
Chili Paste
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Vanilla extract
Almond extract
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Worcestershire
Olive-oil cooking spray
Sugar-free applesauce

Herbs & Spices

Chili powder
Mrs. Dash
McCormicks
Cinnamon
Allspice
Basil
Bay Leaf
Onion Powder
Garlic Powder
Dill
Chicken bouillion
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Dry Mustard
Cumin
Saffron
Nutmeg


When getting ready for a event Tosca Reno has a stipped meal plan that is very effective in dropping body fat and leaning out. Or you can follow the 21 Day  Fix Countdown to Competition Plan!! 

I have found it most effective in planning my carbohydrates around my activity for the day! Think of food as fuel! I limit my fruit intake to before noon due to the simple sugars in it and at most 20grams of sugar a day! I will have fruit.I try really hard to limit any any simple or complex carbs after 6pm. My body does not need it and it will just be stored as fat.  

Clean Eating - How to Get Started

I get so many people who want to eat clean but don't know where to start. I think that for some there is a miconception that it is hard,  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance once you goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!  Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below:

What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.

What to Avoid:

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
• Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:

• 6 portions each day.  A portion is:
• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:

• 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
• 1 handful of cooked cereal
• 1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
• 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day.  A portion is:

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Honey
• Maple Sugar Flakes
• Rapadura Sugar

Does this look boring or bland?? I think not -- these are all foods that I eat while Clean Eating !! 

I have lost 20 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.  As you can see above this picture is an idea of some of the foods that I enjoy on a regular basis.
If you would like even more support email me at mshewell1218@gmail.com I would be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals! 

Have a great day!

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Spring into Summer Accountability Group

Are you ready to SPRING into SUMMER ?

Summer is just about upon us - Are you  is approaching Fast and its time to shed those Bulky sweaters and pull out that Spring/Summer Wardrobe. It's never fun when they don't quiet fit the way that we had remembered.

I have been part of that yo-yo category when it came to weight loss for YEARS !! I tried over and over to do it on my own. It was to easy to make an excuse because I had no accountability, no one to check in with, no one to push me on the days that I didn't want to do it. I don't think that I ever made it through an entire program.  UNTIL I came across a Challenge Group ! This one the one thing that finally worked - it kept me motivated, engaged and determined to succeed. This is my SECRET SAUCE !!  But its really not a secret at all. Its about having that FAMILY of people that are their day in and day out rooting for you - cheering you on, lifting you up and letting you know that you ARE WORTH IT !! You can achieve those results that you long for. 

It was a different feeling for me. When someone posted about having a good day, it pushed me harder, it made me second guess my choices for the day. I wanted to post a good score. I wanted people to be proud of me for what I did. When someone posted about a bad day, it made me realize that this was totally normal. It was OK. No one is perfect. I no longer let that bad day turn into a bad weekend just to start over on Monday. 

I finally found success with this approach -- Fitness + Nutrition + Support = Success

I now run my own challenge groups. I wanted to pay if forward and help others who had experienced the same struggles that I had. In these groups we develop relationships. We share our WHY, we post sweaty workout pics, we share recipes and meal plans = We have FUN along the way. My challengers motivate me each and every day just as much as I am there to help them. 

These groups are the gateway to making a lifestyle change. It is proven that if you stick to the workout program, and the nutrition plan you WILL get results. We celebrate all the success along the way BIG and SMALL!! We are more successful in trying to make a change in our life when we have people alongside us to keep us accountable and motivated.

Are you looking to:

• clean up your nutrition
• increase your fitness levels
• learn how to stick to a meal plan
• increase your energy
• fit in smaller clothing
• drop a few pounds
• lower  your cholesterol
• feel stronger
• have the ability to make healthier choices
• become a happier version of you 

Lets Put a little SPRING in your STEP --  May 11th !!  

I would love for you to experience what the group is all about. As part of the group you'll get an awesome workout you can do at home nutritional guidance, tips and recipes a month of Shakeology, & me as your coach!! 

All of this, plus the awesome support, motivation and accountability that comes from joining the group. 

Spots are filling up FAST !!  Fill out the form below to reserve your spot!

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