Why I Became a Beachbody Coach

It took me a long time to make this leap. 

But I finally did it!

I became a coach to help other people achieve the results that I have achieved consistently with each new program, over the course of a decade. 

If you know me, you know I'm passionate about fitness and health. 

I grew up in jazz and ballet, played little kid baseball, and ran cross country. I never considered myself athletic because I never liked sports or gym games or events without tutus or teams without bus rides with cute boys. As sixth grade Catholic schoolgirls, my friends and I attended my mom's step and circuit classes at the fitness studio in our small town, then scarfed pizza next door. I "forgot my gym clothes" most days. 

I never worried much about it. My mom made up step routines in our basement, "Funky Town" on volume ten. It wasn't my thing. I was thin. I ate whatever. 

Then my senior year, I got involved in a program that allowed me to leave campus for lunch, and my friends and I became Arby's regulars. My weight jumped from 113 to 125 pretty quickly, and I couldn't think of anything to do about it except hate myself. (Mind you, my NORMAL non-pregnancy weight is about 120, and this is why the scale DOESN'T matter--back then, I wore a size 7, and these days I wear a 2-4 at a similar weight. Muscle makes a difference!) I suppose I still wasn't overweight, but I definitely had some fluff that hadn't been there months before. The thing is, nothing I did worked. The tools I now have weren't in my universe back then. I walked and ran and starved, but none of the above did the trick. 

1. Senior Photo  2. At 20 years old.  3. On my wedding day. 

After graduation, I skipped out on my falling-apart family and moved in with my boyfriend, three hours away and back in my hometown. I started school and worked full-time, and life was good for a year--which back then equaled an eon. Late one night, I saw a commercial for Slim in 6 and I ordered it. I'd gotten SO SICK of the way I felt about my body and was desperate for something I could stick to. And it worked! The reason: Beachbody programs take the guesswork out of everything. I ate the way the program told me to, took the supplements, and worked out from a calendar. BOOM--the scale, in six weeks, read 112, and my thighs were itty-bitty. All those squats and lunges gifted me with a new and improved attitude--until "life got in the way." (I hate that phrase, by the way.) 

My dad called to say he'd been fired and my mom planned to divorce him. My sister and brother were back home, in limbo, while I played house. Emotional turmoil took over when I made some decisions I probably shouldn't have, and broke the trust of the one person who'd stood by me and held my hair back and made me feel important. Food became some blase' necessity that cigarettes could take the place of. Within months, I looked like a skeleton at 20 pounds less than the low weight I'd recently achieved. For the record, this has happened several times, and I'm not going to be ashamed anymore to admit it: I am the opposite of the stereotypical emotional eater. I am the emotional starver instead. 

Until I met my husband (and even during the time we were dating), I was a ridiculously immature and angry little girl, although I didn't see it that way. Since, I have learned to take responsibility for the numerous quagmires I dug myself into. In between bouts of bad relationships and stress-induced mono and running for my life, I went back to fitness, and always with a Beachbody program. Fitness was the good boyfriend I'd given up: reliable, something rewarding to work for, a salve and a temporary amnesiac from the world outside my window or in my mind. Unlike with writing (which was and still is my other passion), I didn't have to conduct conversations with my sick brain. I could forget, and focus on something positive. 

Life with my husband (then my fiance) settled me down. It took a while, and he dealt with me through all of my issues. When I met him, I weighed 105 and looked like a bag of bones; when we got married one year later, I'd used Turbo Fire and Slim Series to add lean muscle--I was 125 and fit into the same clothes, but looked and felt a thousand times better, and I've been on the upswing since. 

When I was 24, I got pregnant and miscarried at ten weeks. At 26, I got pregnant with my daughter Reese. In between, I worked out with Turbo Fire, Chalean Extreme, Brazil Butt Lift, P90X, Insanity, and Yoga Booty Ballet. I assumed, since I'd gotten into great shape, that pregnancy would be easy, but I had another thing coming. A neck injury and migraines kept me away from my workouts (and just about everything else) my entire first trimester. The second trimester, I exercised again and pushed myself too hard to make up for the first; and the third I resembled a flotation device because of massive water retention. I gained 43 pounds and felt miserable every second. 

1. 6 weeks postpartum  2. 11 weeks postpartum  3. 17 weeks postpartum

Of course, Reese was worth every discomfort. And I felt OKAY about the weight because this time I knew what to do. I completed a hybrid of Chalean Extreme and Turbo Fire, then Rev Abs, then P90X2, and drank Shakeology. 

The proof is in the pudding: at 17% body fat 17 weeks after giving birth, I was the absolute fittest I have ever been in my life. And not only that: I was also the happiest. My daughter gave me the ultimate reason to pursue my passions and handle my struggles in more constructive ways. Fitness, and specifically Beachbody,  saved my life and gave me a structured way to learn about fitness and health. 

In the last year, my husband and I have gotten into nutrition and health, and my library bursts with texts about clean eating. I found myself sharing what I knew with anyone who would listen, and was surprised that so many people (like me, years ago) have searched desperately for a solution to their weight or health problems and have met several dead ends. Obviously, there's no end to the amount of "quick fix" products on the market and I'd be lying if I told you I haven't purchased a few of them myself during my own low points. I GET the frustration; I get the need for guidance and support and a real answer.

Not a quick fix. Shakeology is the real deal when it comes to a nutritional power-house bang for your buck. 

I became a coach because I have BEEN THERE. 

The programs work because

they are structured and take the guesswork out of working out. Follow the calendar, drink a shake once a day if you want to amp up your nutrition, use the online support, and utilize your free coach. This is precisely why I have gotten consistent results.

The coach network is kind of a genius thing. I used to think it must be a pyramid scheme, so I took my time doing my research, and I found a team focused on personal development and truly making a difference through fitness. The coach mission is to end the trend of obesity. We coach for free and truly are in this to share what we have learned, and are learning. Because I KNOW the programs and nutritionals work, I feel 100% comfortable recommending them to other people. I believe in everything Beachbody stands for. 

My ultimate dream is to love what I do for a living, to make a difference, to be an example for my children. I never, ever, ever want my little girl to endure some of the things I have, although I can certainly say I am finding the light at the end of the tunnel by learning to channel what I love into a career choice. 

You can, too!

Please feel free to visit my Facebook page for daily fitness and wellness tips, and be sure to message me if you need guidance through fitness--or, of course, if you'd like information on how to become a coach yourself. 

It is not a "job" or a "scheme," but a LIFESTYLE--and one I'm proud to live!

Lindsey.

Mid to Late Pregnancy

25 weeks pregnant. Feeling great! Still doing Chalean Extreme, and venturing into veganism. 

26 weeks. Virtually no pregnancy cravings, no weight gain, no difficulty with my workouts, and lots of energy. Before you put a hex on me, rest assured my first pregnancy was absolutely atrocious. 

27 weeks. Not the most flattering photo, but Reese and I were lounging around. This is when my guilt about her not being my only baby kicked in. My mom says it's normal ;)

28 weeks. Really popping out! Although not NEARLY as much as I did with Reese, and NO SWELLING this time! The nurse assures me I still have time to turn into a pufferfish, but I refuse to believe her. 

29 weeks. No complaints. This little lovey keeps me way too busy to remember that I'm pregnant most of the time. 

30 weeks. The belly button (or in Reese-speak, "bully-butty") is popping out. It didn't with Reese even though I was 800 times bigger than this. I hope this little boy has the same serene personality on the OUTSIDE. 

31.5 weeks. Still going strong. Starting my Beachbody business, working full time at the newspaper, keeping up with Reese, finishing novel revisions, still taking my workout time (I need it!) and attempting to keep a semi-inhabitable home are giving me a run for my money.

Hence, the weekly photos sort of stopped. 

Weeks bled into weeks, and when people asked how far along I was I didn't even know.

I will take this as a blessing.

With Reese, I was counting every single second. (And she was still--fashionably--late.)

Family photo before Ben's 10 year high school reunion. 32-ish weeks, maybe? I don't know, it's all a blur. I wore heels without pitting edema. 

37 weeks already! Only within the last two weeks have things been getting icky, and I am sure most of it is self-induced. I've taken on a lot in the last two months, and the fatigue has officially begun. I stopped my hardcore exercise at about 35-ish weeks--because (holy hell!) I am already dilating, and unlike last time, I am NOT exactly hoping for an early baby. 

Hip pain? Check.

Pelvic pain? Check-check.

Back pain? Check.

Cramps? Check.

Headaches? Occasional check.

Contractions? Hell yes check.

Life is good. I'm thrilled to meet my baby boy and begin a new and improved life. 

It feels strange to know that when he arrives, my time at the paper will be at its end, and I will once again be a college student (at 27!). I look forward to diving headfirst into learning about business, and starting a new little career in fitness, and doing something with that damn novel. My husband is hella nervous, and rightfully so, but I have learned after too many times of NOT LISTENING to it that my GUT is always right. And that (big baby-bellied) gut is telling me that the time to live is NOW. 

Lindsey.

Risotto Stuffed Acorn Squash

Risotto-Stuffed Acorn Squash

I found this in a "note" on my Facebook page, from 2010. I'd just gotten back from a Chicago trip with my girlfriends and had eaten this marvelous spectacle of a squash in Wicker Park. Upon my return home, I tried to recreate it but as usual came up with something entirely different.

Yesterday was our work potluck lunch (and, as it turned out, my surprise baby shower!) I made the squash and the rice the night before, and rushed home before lunch to stuff the squash and stick under the broiler with some rosemary and figs. My coworkers loved their autumnal taste, but also the presentation. Who doesn't like pretty food? For me, it's a way to exercise some artistry in my every day life. Do you feel that way? Ever since I started looking at food as an art form with nutrition as its main medium, I have enjoyed cooking more, and this recipe was the catalyst for that way of thinking. 

Here's the original note (from right after the infamous two-days-of-no-sleep and missed-the-bus-home trip, immediately after which I took a pregnancy test that marked the beginning of my Reese Marceline, and I thereby became interested in things like Food Network-style cooking and crafts because I no longer had my youthful, rebellious distractions to keep me from honing my interests in tamer things).

Lindsey.

(If you're not following me on Facebook and are interested in a healthy lifestyle and nutrition/fitness tips, click here and hit "Like." I'd love to meet you!)

by Lindsey Smith Forche on Saturday, October 9, 2010 at 8:47pm ·I combined a few recipes that I found on the Internet in an attempt to semi-recreate the fabulous stuffed squash I had at a Mexican restaurant in Chicago. In typical Lindsey fashion, I went down an entirely different road as I was cooking, and the ensuing result was nothing like the Mexican place, and nothing like the Internet recipes, but--ask my mom--it was freakin' delicious. And it smells like fall :) 

Risotto-stuffed Acorn Squash

(4 servings)

Ingredients:

2 acorn squash, about 1 pound each. 

drizzle of honey

pinch of brown sugar

a few sprinkles of nutmeg

4 sprigs of fresh rosemary

a dash of dried sage (can you tell I never measure anything?) 

salt and pepper, to taste

2 cups arborio rice

1/4 white onion, diced (I used about a 16th of an onion because I'm not a fan)

4 cups vegetable stock

1/2 cup heavy cream

about 1/2 cup GOOD aged cheddar (not the kind that comes in a bag!)

I tried to cut the acorn squash in half, because apparently it's possible. But because I don't have superhuman strength, I nuked them in the microwave for eight minutes, and was able to cut them open easily. I scooped out the icky seeds and guts, and hollowed out the insides. Then I placed a pat of butter in each, which immediately melted so I was able to pour some over the tops of the squash. I sprinkled all four squash halves with nutmeg, a tiny drizzle of honey, and a pinch of brown sugar, then stuck them in a 400* oven for about an hour. (They looked done long before they were.) Meanwhile, I prepared the filling. I thought I'd be done long before the squash was, but arborio rice is a pain in the ass--albeit a yummy one. 

First, I warmed up the stock in a separate sauce pan. In a larger pan, I sauteed the onions in about 1 tbsp. butter for about 5 minutes, then added the rice and stirred for two minutes. I added the stock in increments of one cup, each time letting the rice soak up the liquid before adding more. On my last cup of stock, I also added the heavy cream, and salt, pepper, sage, and nutmeg. This took a lifetime to cook, and once it was al dente, I added small cubes of aged-2-years sharp cheddar, and slowly stirred, then covered the pot to let the cheese melt. 

I pulled the squash out of the oven, stuffed them with rice, then put a sprig of fresh rosemary in each and returned them to the oven for five minutes. I realized the rosemary dried out easily and was about to catch my kitchen on fire, so I removed it--but it made my house smell like a pine grove autumn heaven, and did leave a detectable taste in the rice. Finally, I broiled the squash for five more minutes, until the cheese was bubbly and browning on top. 

I took it over to my parents' house when I realized it was brilliant and mind-blowingly delicious. Can you tell I'm proud of myself? I rediscovered the freakin' joy of cooking. 

My Recent Recipe Concoctions-early fall '12

I get asked about my food and recipes quite a bit, and I am super-flattered. I try to always eat clean and vegan and am always inventing new food ideas to give myself a sense of culinary adventure. Like I have mentioned in previous posts, this hasn't always been the case. My husband and I are moderately obsessed "foodies" and to prevent us from dropping dollars at swanky restaurants on the regular, I get creative in my kitchen!

Here are some clean, vegan recipes I posted this month on my Facebook page: www.facebook.com/lindseyforchefitnesswellness, if you happen to be interested.

SPROUT & HUMMUS SANDWICH

I make my own hummus. It isn't difficult; it requires basic ingredients and a food processor. Mine is spicy, just the way we like it at our house! The secret=Marzetti's roasted red peppers + Frontera roasted red pepper hot sauce + a pinch of cayenne and red pepper flakes. 

Ingredients:

2 slices sesame Ezekiel bread, toasted

thick smear of hummus

roasted red pepper slices

baby spinach

Daiya vegan cheddar, if desired

handful of alfalfa sprouts

julienned carrots

splash of balsamic vinegar (optional and definitely immediately before consuming)

 TRUFFLED WHOLE GRAIN PASTA WITH ARUGULA, PORTOBELLA, & STEAMED VEGETABLES

First, cook up a serving of whole grain pasta. Toss with a little extra virgin, some sea salt and pepper. 

Next, steam some mixed veggies. I used broccoli and baby carrots.

Then, preferably in cast iron, sautee sliced portobellas with a little EVOO and red pepper flakes. Let the arugula steam on top when almost done.

Toss it all together and drizzle with black truffle oil.

 STOPLIGHT SALAD

Love these colors!

Toss arugula, pineapple, peppadew peppers, sunflower seeds and raspberry balsamic vinegar in a bowl. I use Fustini's vinegar, which is local to me and life-changing. 

WHOLE WHEAT FLATBREAD WITH HUMMUS, ZATAAR, ROASTED PEPPERS AND OLIVES 

A little Mediterranean flair!

I put the flatbreads in a 350 degree oven for a minute or two, then spread with homemade hummus. 

I topped with pine nuts and zataar (this is a Mediterranean spice blend that is WELL WORTH seeking out. Hummus is not the same without this magic sprinkled on top.) 

Then I added a little oregano, roasted red peppers (Marzetti is my favorite brand) and quality green olives. 

I baked at a low temp for about 30 minutes. I also added fat free feta to the one I made for my BFF, and added a side of Alexia's sweet potato fries (baked in the toaster oven.)

TRUFFLED RICE-STUFFED ACORN SQUASH & ROASTED CAULIFLOWER

A lot of people like chips for their addictive saltiness. I love roasted cauliflower. Cut into florets, pop into an oven at 400 for about 30 minutes after drizzling with olive oil, sea salt, pepper and garlic--and...HEAVEN! 

Acorn squash is my pick of the squashes, the creme de le creme of fall. I poke holes in mine (important to not blow the microwave up!), and microwave for 5-7 minutes until pretty tender and easy to slice in half lengthwise. This makes it take much less time in the oven, and I am impatient. Scoop the seeds and guts out, and drizzle with olive oil, a little raw honey, some salt and pepper, and any autumnal spice you've got on hand, like rosemary, thyme, sage, and nutmeg (I do all of these in small amounts). Roast at 400 for about 30 minutes. I did these on my Pampered Chef stoneware with the cauliflower. Multitask! 

Cook rice according to package directions. You can make instant rice; I just make huge batches of dry brown rice so I can save a bunch in the fridge for other things throughout the week. When it's done, I added a mix of carrots, peas and corn--but feel free to improvise with what you've got. I stirred in some black truffle oil, which just makes everything taste like a 5-star meal, then stuffed it into the squash. If you like cheese, I suggest a sharp cheddar blended into the rice--a little bit goes a long way. Asparagus would also compliment this dish. Get creative and add a squirt of real lemon or some lemon zest or vegetable stock. And if you try it, let me know what worked!

Lindsey. 

My "Why"

"From now on, start with why." -Simon Sinek

Here's mine:

I am 27 and since the birth of my daughter and pregnancy with my son, life has begun to present me with bigger questions, like: what kind of legacy will I leave? What will I teach my children about passion and success? How will I SHOW them that living an abundant life is entirely possible, in a world where so many people claim not to have enough?

For the past three years I have worked forty hours per week as an office manager. All of my jobs and roles in life, whether I loved them or loathed them, have provided me with valuable lessons and a paycheck; but what I have learned since having children is that life is about more than a paycheck, and that once the lessons have been digested, it's time to move forward. In those three years I finished and revised a novel and refined my passion for fitness and natural nutrition, started a blog, and worked through many issues still lingering from my past. My husband and I are renovating our century-old home and would like to finish it at some point within the forseeable future. We also dream of taking our kids on once-in-a-lifetime trips. We don't long to live in a McMansion; we just want to live where we are, debt-free, so that we can give our children the experiences that will serve them throughout their lives.

My dreams: seeing my book in print, building a meaningful business, continuing my education, and most of all helping other people achieve their own versions of success. My why: my children, the health of my family, and to live the way I believe we are supposed to live--not chained to a desk keeping busy for the sake of hours logged, but efficiently and with profundity and passion and purpose.

I decided to become a Beachbody coach because I have had enormous success with their programs for almost ten years, and truly believe in the company's mission to end the trend of obesity. The coach network's focus on helping other people and on personal development just works with my own philosophies, and are what I was doing on my own anyway. Now I have an army of people with me who are doing the same for their own communities and families. What could ever be better than joining forces with a group of people who lift you higher, who believe they can use themselves to make the world healthier? Count me in.

Funny how a good workout mimics life at large--hustle and give it your all in a short period of time, concentrate on your muscle groups and how they work, visualize your results, and in a period of weeks or months, and especially years, success comes and stays.

<-----This little 80s girl believed anything was possible, and I am going to prove her RIGHT! ;)

Dream-doubting. Hit your bottom already, so you can climb.

A few months ago, my sister and I sat at my kitchen table and talked about nutritional yeast and her college mission trips and my unconfirmed decisions about what to do once baby number two arrived. I felt that I wanted to go back to school. Contrary to my earlier existence as a free spirit, I discovered in recent years a penchant for business and development. The idea of making the leap from one kid plus full time job to two kids plus full time school plus somehow contributing financially to my family was still in an embryonic stage.

Dana is eight years younger than me, but there is something about being nineteen that makes one wise. I weighed the options of staying at my locationally convenient, camraderie-filled, low-paying job. It was, after all, something safe...except it wasn't because I couldn't afford a babysitter for one child, and more frequent emergencies were bound to emerge with two. Dana said something along the lines of,"You're scrappy. You always make things work. So if you take a leap of faith, you'll make things work. And if you play it safe, you'll stay where you are." Which is in dream mode: of continuing my education, publishing my novel, starting a fitness business, changing the world. Changing the world is hard to do from a desk.

So I read and researched and made lists and had one-sided conversations with my skeptical husband who nonetheless supports my lofty goals. He knows I am a worker bee when I'm passionate about something, and that seems to be the point: living with passion. What the hell else is there? Submission is pure torture for me and I refuse to play it safe anymore for the sake of false comfort.

I put in my notice. It wasn't easy. I like my coworkers. I am used to my routin. But I LOVE my role as a mom and I love learning and I love fitness and I love writing. And I think it's bullshit to tell your kids to reach for their dreams when you've spent all your precious time taking cover from your own.

Change is scary. If it weren't, nobody would stay stuck the way most of us do. I am pledging here and now, for Ben and Reese and Declan and myself and the world, that I will live with purpose. The only chance I will ever regret is the one I didn't take.

Dana, you're right. When you just jump, you have no choice but to learn to fly.

All about the Avocado!

We at the Forche house adore avocados. Actually, avocado was Reese's first solid food (and is a great source of healthy fat for babies and adults alike). The first time I purchased an avocado, I couldn't stick a knife through it and couldn't figure out how the heck it was meant to be consumed. That was back when I thought Campbell's vegetable soup was a health food, so I've learned a thing or two.


People notice how much we eat them. Also, they notice that I make a hell of a guac. I get lots of questions about this gorgeous green fruit and about making guacamole, so I thought I'd share some tips about avocado--from sitting on display to getting mashed with a fork!

AT THE STORE: When choosing an avocado, don't pick the pretty green ones unless you won't be using them for a while. They aren't ripe yet. (You can ripen an avocado faster by setting it in a bowl with a ripe banana.) Also, don't pick the smooth-skinned blackish fruits either. These are past their prime, and are mushy and discolored inside. (I am shocked that grocery stores continue to sell these, fruit flies and all!) Look for avocados that are just starting to change color (from emerald to dark green), and that are firm but not brick-like. Here's a trick: 

See that little nubbin of a stem? Flick it off. 

See how this one is starting to brown beneath the stem? It's probably got some bruising and discoloration inside. It's just starting to get overripe. However, the skin still has the bumpy green ridges, so while I would NOT buy this in a store, I would cut it up for use at home. (I've had it about 6 days.) 

A perfect avocado will retain a greenish tint beneath that stem. I am the weirdo lady picking off stems in the produce aisle. So what?

STORAGE: I keep avocados in my fruit bowl. If they are with other ripe fruits or veggies, they tend to ripen faster. If you want them to remain a little unripened a while longer, refrigerate them. 

PREP: Once you cut them open, they act like apples and oxidize. This isn't harmful or even untasty, but sort of unattractive, so guac isn't a dish to make ahead. If you're cutting up an avocado as a burger topping, chop immediately before serving. And if using on a salad, serve on individual portions and don't save in the fridge; the slices will brown and you won't want to revisit the salad. 

Ways to make guacamole or avocado slices last longer include squeezing lemon juice on top, coating with olive oil, or leaving the pit in with the fruit. Also, seal a bowl of guac with TIGHT plastic wrap and refrigerate  immediately; serve as needed so a huge gnarly-looking bowl isn't left out on the counter. I recently made a batch of guacamole for my friend Brittany's bridal shower, and I brought it to her in a cooler, with the pit still in the bowl, liberal amounts of lemon juice mixed into the dip and a spare lemon thrown in the cooler for "touch-ups" (SO high-maintenance!), olive oil to seal the surface, and a tight spread of Saran wrap. 

USES: Avocado makes great baby food, and can be mashed instead of pureed (so you don't have to wash your Baby Bullet another. frickin. time. It also creates a luscious ice-cream-like dessert when processed with a ripe banana and frozen. You can even make mousse with it! It is excellent on top of a black bean burger, or thrown into a Southwest salad. I've even tried it broiled with Parmesan and hot sauce. 

But obviously, the best use for avocado is guacamole! I'm not against the store-bought kind, but once you surpass the brief learning curve of guac-making, it's SUPER easy, and cheap, to do yourself. Here's what I do: slice an avocado in half, remove the pit, and scoop out the flesh onto a cutting board. I mash it with a fork and throw in some garlic, salt, pepper and a squeeze of lemon or lime (or both). If I'm feeling ambitious, I may throw in chopped tomatoes or cilantro or red onion. It takes maybe two minutes and is unfailingly a hit.

(Yeah, and forgive my scary chipping mod-pink nail polish in the photos above. I have better things to do than remove my nail lacquer. Like blogging about an avocado.)

Lindsey.  

Tips for Cutting Costs while Eating Clean

This is part of my pantry. It isn't glamorous, but it's semi-organized. 

On these shelves are some of my best tips for cutting costs while still eating clean. 

I've always had an interest in healthy eating, and practiced it more or less (the less being CHEESE!) But now that we've got kids to think about, we have really decided to kick ourselves in the ass and create even better habits. The myth is that to eat a healthy, whole-foods, non-processed diet, you have to spend exorbitant amounts of cash. Lucky for you (but not so lucky for your excuses), this myth is just that--a myth. 

True, the start-up costs of healthy living can be heftier than the usual generic boxed garbage. There are always coupons and mark-downs on garbage, and rarely on produce or items in the natural foods section. Just remember this: YOU VOTE WITH YOUR DOLLAR. If you're willing to spend a little more at first and commit to buying quality food, you are promoting health with your money and your choices. The more people who do this, the less the good stuff will eventually cost, and the less demand for garbage there will eventually be. Simple. Maybe I'm idealistic. Maybe I should live in Ann Arbor. (I wish!) But I believe it's possible to change things, and I believe that every person is a cog in the wheel. I also believe that we will see a shift to a more natural approach to life, as diseases caused by diet and lifestyle continue to rise and healthcare continues to get more cray-zay. 

SOME TIPS TO EATING CHEAP & CLEAN

(and they don't involve extreme couponing!)

1. Make your own marinara sauce. You can find recipes just about anywhere, but the premise is simple: garlic sauteed in 1 tbsp. olive oil, a can of crushed tomatoes, & spices. I use fresh basil and marsala cooking wine and crushed red pepper, but anything goes. The longer you simmer, the better it gets. But the best part is that it's a fraction of the cost of quality jarred sauce, especially if you stock up on tomatoes when they're on sale. The other ingredients only cost you the first time, then they're on hand for a while. Minced garlic can even be purchased in little glass jars that keep in the fridge for years. The lycopene and nutrient content of canned tomatoes can be even better than fresh, especially in the off-season, but there's no reason you can't use freshly crushed tomatoes instead! The cheap jarred sauce, BTW, is loaded with sugar and shit-tons of ingredients, and IS NOT healthy. If you are used to this trash, you may find that your homemade sauce tastes a little unsweet to you. Keep experimenting with ingredients, and remember that your tastebuds adapt. 

2. Stock up on stock! I use low-sodium organic vegetable broth in a myriad of recipes. It can replace lots of fattening stuff. You can make your own, too, with veggie scraps, for even more  of a bargain, but I'm a little lazy about it. Use the Red Laser app on your phone to compare prices in different stores, or buy in bulk. Soups are easy and cheap, and can be frozen, so this is a great pantry staple. 

3. Buy dried beans. My local Kroger store has bins in the natural foods aisle, with beans and rice and nuts and even dried cereals. These are a fraction of the cost of canned, as you aren't paying for packaging. They take longer to prepare, as they need to soak, but if you make a big batch you will have them on-hand for meals in a pinch. 

4. Invest in some Tupperware or BPA-free containers for beans, legumes, seeds, nuts, rice, etc. This will enable you to forgo the packaging and buy the bulk/bin stuff, and store it nicely.  The more you can buy this way, the less you will spend in the long run. On average, I spend about 1.29 for a can of beans that will last one meal; for 3 pounds of dried (which will yield approx. 3 times as much once soaked, and will last many meals), I spend about $5.00. The savings is even bigger for other items, like brown rice or granola. 

5. Stock up on cheap pantry "meal bases." If you do this strategically, buy on sale or in bulk, etc., you should mainly only be doing your weekly shopping for fresh produce. For instance, pasta, rice, beans, stock, canned tomatoes, potatoes (no, they're not the freakin' devil unless you eat them daily or fried), even sweet potatoes--these are relatively cheap and can be sold in large portions. They can be the basis for any meal. Bread can be bought in bulk on sale, and frozen (or home-made!). 

6. On weekends or off days, make up a few batches of the above staples and put them in the fridge. If you have some whole grain pasta or brown rice already made up, you will be more likely to grab it and toss it with some veggies and herbs for a healthy meal, than to run to Toxic Hell when you're pinched for time. This will lessen your excuses for spending on fast food meals and later dumping your rotten produce because you "didn't have time" to use it. 

7. Buy the off-brands of freezer and sandwich bags, and paper towels. The only thing I buy namebrand is cling wrap, because I always waste my generic roll when it sticks together, and the namebrand generally doesn't stick. I like my food to be of the highest quality, but I could care less what brand of sandwich bag I use. If eating healthy is expensive for you, think of the things you can do without. Another trick is that if you use a bag for half a cucumber for one day in the fridge, and then you use the cucumber but have half an onion to store, use the same bag. I even go so far as to rinse and dry my bags that haven't been soiled by their contents, and reuse them. I'm not a complete psychotic cheapo, and I do this more for the environment than for saving money, but hey--every penny counts!

8. Make bigger batches of meals and store leftovers in the fridge or freezer. I used to always throw out leftovers. Now I take them for lunch or repurpose them (for instance, stir fry can go into the next night's fajitas). 

9. Plan your shopping trip before you go. I am a list-a-holic, I know--but I think it's really helpful to divide my list into the sections of the store, and only put on my list what I am going to use that week. I sit down with my recipe books and get a rough idea of what I want to make; then I look at what needs used up, what I have on hand, and what I'll need. When I go to the store I try my damndest to stick to my list, and I don't traverse aisles in which I don't need anything. 

10. Find out which stores have which products for the best prices, and plan your trips accordingly. For instance, my beloved frozen Cascadian Farms squash can be found at many stores in the town where I usually shop, but is cheapest at Meijer in another town. I don't get it unless I'm at Meijer, nor do I make a special trip. (I used to, though!) If I'm at Meijer, it's an item I specifically seek out to stock up on. I generally know where I will find my favorite items for the best price, so if there's a major difference, I won't buy it except in that store. (I've never been a haggler, although all you hagglers out there might be able to try price-matching!)  Red Laser, again, is a good app for comparing prices. Lately I have been going to the Kroger that has another (more health-oriented) market just across the street. I get my cheapies at Kroger, and the other stuff across the street, and I don't have to make two trips. 

11. Make friends with the farmers market. Seriously! My biggest surprise in this journey is that local, organic produce sold at the farmers market is not only affordable, it's usually downright CHEAP. Not to mention it tastes better, is better for you, AND is better for the environment. Just this weekend I visited a local market and bought two heirloom tomatoes, a bunch of swiss chard, a bunch of kale, two zucchini, one summer squash, two eggplants, and a dozen peppers for seven dollars. The people selling their wares are so excited about what they've grown, and like to answer your questions and give you tips and recipes. Much better than buying junk off a truck from God knows where in the produce department, with no clue how long it's been sitting there or what chemicals it's been doused in. 

12. Freeze your produce. I am SO doing this this year, especially because we have some major life changes coming up and I'm unsure what our new budget will be like in the winter. There are tips online for how to do this. (For instance, veggies should be blanched first.) This way, you're not spending a fortune on out-of-season produce, or having to resort to something nasty in a can. Frozen vegetables at the store are actually very healthy, as long as the vegetables are the only ingredient--but once again, you're paying for packaging. Buying local and freezing reduces all of those extra costs. 

13. Plant a garden. This is another one I am serious about doing next year. In my reading, I've come across many statistics that show families with moderate-sized gardens save $700-$900 per year on groceries. Not only that, but you'll also be doing your part for the environment. I am looking forward to teaching Reese (and myself!) to appreciate the beauty of nature, and what better way to do this than to grow our own produce?

14. Take a cooler. My husband is the champion of this, because he works long hours in an ambulance. He doesn't use this as an excuse to subsist on junk food, and you shouldn't either. The last time we went on vacation with a long car ride ahead, we packed hummus and veggies and canteens of water. You will be less tempted to stop at a roadside restaurant or rest stop for junk food to "refuel." We rationalize by treating ourselves to a quality restaurant or two on vacation, and save our money by packing the rest of our meals. 

Remember, generic sugary fake food may be cheap in the short run, but PLEASE consider the cost to your health. It may be difficult to think long-term enough to get past the fast food cravings, but if you can hold out for a while and give it an honest try, you'll be SHOCKED how much better you will feel, how much your cravings will subside, and how compassionate for yourself, for your kids, for others, and for nature you can become. 

My best advice is this: Be creative. Do your research. Don't dismiss your health on the false pretext that health is unaffordable. Can you afford to lose it? 

Any tips of your own? 

Lindsey. 

On a Green Smoothie Kick!

Because I don't own a juicer (although I really WANT to own a juicer. Pretty please, Ben? Christmas present? Hint: Vitamix. Or at the very least, a good Breville?), I have been concocting the next best thing: smoothies. I make them in my little Ninja food processor. 

If you need a good reason to juice/smooth, read some inspirational, hilarious wisdom by Kris Carr, or watch the jaw-dropping documentary Fat, Sick & Nearly Dead. Learn about the INSANE amount of nutrition you can pack into a 16-ounce glass, how you can get your fruits & (mostly) veggies without having to really taste the less appealing ones, and what this can do for your overall quality of life. One interesting factoid: the bioavailability of many foods is actually quite low; in other words, when eating a salad, we're not always reaping every nutrient. That's because most of us don't chew long enough to break down the food enough for our bodies to use it. Juicing eliminates this problem. The juicer not only makes all those green leafies easier to swallow, it also helps extract more nutrients for our consumption. 

If you, like me, sadly do not own a juicer, or even a food processor, you can use a blender or some sort of smoothie-maker. 

I have been doing this just about every morning for breakfast, and I cannot even describe how much better I feel when I start my day with a powerhouse glass of nutrients, as opposed to a bowl of cereal or something. There are a million varieties, and generally you can use the produce you have on hand--just be sure to include some greens! To cut the veggie taste, always throw in a bit of fruit, but never more fruit than vegetables. Here's my current breakfast!

Lindsey's Green Smoothie

1/2 peeled cucumber, sliced

1/2 avocado

1/2 banana

1/2  loose cup mung bean sprouts

1.5 tbsp. chia seeds

liberal amount of cinnamon

dash of agave

handfuls of greens: spinach, romaine, arugula, kale, chard, or a mixture of whatever I have. 

1/2 c. coconut milk, unsweetened

Blend all ingredients! Serve immediately. 

TIP: If you have a small food processor (like I do), you may want to blend the greens and milk first, and then add in other ingredients and blend again. 

Look at that pretty sage color!

If you juice or make smoothies of your own, I would really love to see your best tips and recipes! I'm new to this, after all :)

Lindsey.

Clean, Mean Banana Ice Cream

I've heard a lot about this trend in the past year, but never got it right until now. You can seriously make an ice cream-esque dessert with nothing but a frozen banana. Talk about clean eating!

I've attempted this before, with a dull little blender. This time, my Ninja worked wonderfully (and it's cheap!)

Freeze 1.5 bananas in chunks, overnight. Then place in a food processor and blend with a small amount of liquid. I used coconut milk from a can-yum! You can also blend in some chocolate chips, almond or vanilla or mint extract, nuts, etc.

I think the key is the double bladed food processor or a good blender that can really make the bananas smooth, AND the coconut milk, which makes everything super-creamy.

I love that I can now satisfy my ice cream cravings with a piece of fruit! Annnnnd the whole concoction is vegan. Winning!

Easy Low Calorie Meals & Snacks Part II

Here are a few more of my favorite easy meals and snacks. Healthy eating doesn’t have to be an elaborate science. Yes, it does take a little planning, or at least more planning than hitting up the drive-through for a McCoronary—but preparing your own food gives you many benefits, like:

-knowing everything that’s in it. No hidden ingredients! YOU get to control the amount of any ingredient, and even change it up a bit to scale down on sugar, or gluten, or sodium.

-feeling empowered. Your kitchen, your rules. And if whatever you made kicks major ass, you can take all the credit for it.

-continuing your knowledge about food and health. I’ve learned more about being healthy by cooking my own food, than by any other practice or research.

Here are some fun foods to try:

Black Beans & Brown Rice with Cilantro, Lime &Avocado—such a complete meal! Cilantro and lime make everything sparkle. I tend to make a big batch of brown rice, and Tupperware leftovers in the fridge forreally quick meal-making during the week. And FYI: avocados have fat, but the “good kind.” They will not make you fat; low-fat, sugar-free, fake food WILL.

Brown Rice with Sauteed Veggies & Sunflower Seeds—I take all the vegetables in my kitchen that are looking a little sad and will spoil in the next couple of days, and lightly sautee them in a splash of olive oil.If you’re using greens, add them last and just let them steam on top of the other vegetables. I just learned this little factoid, too: the longer yousautee or steam a vegetable, the more nutrients leach out and become unavailable to you (hence all the hype surrounding macrobiotic and raw diets),so it’s best to leave a little crunch. I am currently loving sunflower seeds mixed into my rice. Play with this dish! Don’t always use the same veggie medley, and mix up the seasonings. Rosemary is particularly wonderful; basil always keeps things fresh-tasting; Emeril’s Essence is good for garlic and spice; Spike seasoning makes it savory. I also love a sprinkle of Daiya vegan cheddar cheese, made with arrowroot instead of soy. It melts and (dare I sayit?) tastes just as good, if not better than, the real thing.

Wheat Berry Waldorf Salad—So yummy, especially after chilling in the fridge for a day! Mix 1 c. cooked wheat berries (and if you haven’t tried this delectable whole grain, do), 2 tbsp. Dijon mustard, 1 tsp.honey, 1 chopped apple, 1/3 c. Greek or soy plain yogurt, 2 tbsp. fresh lemon juice, and some raisins. I think I got this originally from the back of thewheat berry package. I use Nature’s Earthly Choice brand. You can also add celery, but truth be told, good old celery is the only vegetable I loathe.

Wheat Berry Chickpea Salad—mix a can of chickpeas (drained and rinsed) with a couple of cups of cooked wheat berries, and chopped zucchini, bell pepper, tomato, spinach and parsley. Add olive oil, balsamic vinegar, Dijon mustard, and lemon juice. Add any crunchy veggies in your arsenal! Steamed pea pods or lightly cooked broccoli would do well.

Spicy Sweet Potato & Black Barley—I don’t remember whereI got the basis for this recipe, but I think it called for lentils. Black barley can be found in the freezer aisle of some healthier stores, like Anderson’s Market in Toledo, and probably Whole Foods, and it worked SO well that I’ve made this several times and batched it up into individual portions for work lunches. In a 400 degree oven, roast 3-6 cubed sweet potatoes with a drizzle of olive oil, cumin, Spanish paprika, and sea salt, until they meet your level of done-ness (I like mine almost charred, but I’m weird like that).Mix with ¾ cup prepared black barley, or more if you desire—your kitchen, your rules! Add some red wine vinegar, and maybe some fat free feta if you’ve got it, and even some greens—arugula is especially wonderful. Seriously, I don’t know who wouldn’t love this dish! It's so savory; a must-try.

Marinated Olives—I did this when I had that annoying amount of olives left in the can after using about 10 for a recipe. Pour them into a container, add olive or grapeseed oil and any spices you care to use, put a lid on it, and shake. Then store them overnight in the fridge and let them soak up the flavor. I used garlic, sea salt, black pepper, oregano and thyme. These would be great served with crackers and cashew cheese.

Tomato, Avocado and Quinoa Salad with Cilantro-LimeDressing-- I threw this together about a week ago, and my husband just loved it.(See? Take stock of what you have in your kitchen, and just start throwing stuff together! Once you start cooking more, you learn what tastes good together, and you’ll be able to whip something up in no time. I used to think applesauce and cottage cheese were food groups, okay? Practice makes almost-perfect!) Chop up a few tomatoes (heirloom or beefsteak are incredible),red onion, and avocado. Stir in some cooked quinoa, and dress with fresh lemon and lime juices, a little olive oil, red wine vinegar, fresh cilantro, and salt and pepper. Garlic would work, as well.

Cannellini Bean & Heirloom Tomato Panzanella—Another easy-peas ythrown-together dish that made several lunches! Throw one can of cannelli beans (drained and rinsed) into a large mixing bowl. Add chopped heirloom tomatoes, chopped cucumber, diced red onion, green olives, and any other light, refreshing vegetable you have on hand. Tear some chunks of sorta-stale whole wheat bread (the real kind, that you bake yourself or buy from a bakery—nothing pre-sliced!) or toast fresher bread, and then tear. Add the bread, and mix in a little olive oil and red wine vinegar, along with torn fresh basil, salt, pepper, and garlic. I know the whole soaked-bread thing seems kind of icky, but really it’swonderful, and the crustier the bread you use, the better it will hold up.

PB Banana Roll-Up—The quickest breakfast! Spread some nut butter on a whole wheat wrap, and envelop a whole banana in it! Instead of the wrap, you can also use big leaves of romaine lettuce. I also use a pinch of cinnamon.

As always, there are plenty more recipes where these camefrom. Ben’s loving my sudden cooking itch, and even told me, “You might deserve a brand new kitchen!” Of course, this massive project will be the last in our crazy reno-house, but nevertheless, I’m excited.

For another blog post: I’ve been officially vegan for six days, and am LOVING LOVING LOVING it! Me, the cheese queen, loving veganism—imagine. If anything, it’s made me more creative. I’ve come across no shortage ofyumminess, including Tempt hemp milk ice cream (yeah, not the healthiest of vegan fare, but OMG. Definitely good enough to keep me on track the rest of the time.)  I just feel better and brighter and more…clear, kind of. It’s hard to explain, but amazing.

And for another blog post: I’m already 26 weeks pregnant. It’s going so fast this time. Too fast. Ahhh!

And for aNOTHER blog post: I am renovating not only my house, but my life. Major life decisions are currently underway. Scary, but I am ready for my family to live an inspired, healthy, creative, productive life.The time will go by anyway. I’m gonna make it worthwhile. There! I wrote it, and it’s out there in the universe, and not only in my head where it can easilyget tromped on by the spiked stilettos of my every day routine. I am CHANGING MY LIFE.

Change yours, too! (Unless of course it’s already fabulous.) And start by eating healthy, because the cleaner you eat, the more energy you have for every other area of your life.

Lindsey.

Simple Tips for Healthier Eating

Simple Tips for Healthier Eating

 Don’t try to do it all at once. Start with a simple task, such as incorporating more vegetables into your diet, adopting a “Meatless Monday,” going whole grain, or trying a new healthy recipe once a week. As you get comfortable, keep taking those baby steps. They add up. Burn-out sucks, so don’t try to overhaul your lifestyle in a single weekend.

Read everything you can get your hot little hands on about nutrition. Subscribe to health, fitness, and light cooking magazines. Read blogs. Keep up on the latest research. “Like” fitness pages on Facebook for regular updates.

Watch documentaries. Sometimes it’s difficult for people to make time to read a book (although I am ALL FOR BOOKS, and I think that apps like IBooks give us no excuse not to read when we come across surprise downtime), and a good nutrition documentary like Forks Over Knives, or even some DVRd episodes of Dr. Oz, can keep us on the up and up about nutrition.

Make a list of your current ailments and what you’d like to change. Perhaps you want to lose 30 pounds. Maybe you don’t want to be dependent on insulin or a blood sugar pill for the rest of your days. Maybe you’re bothered that the meat on your plate meant something was slaughtered, but you aren’t sure what the heck else to eat. Perhaps you want better skin, less cellulite, a deflated spare tire. Go from here. You cannot formulate a plan until you know what you want to change.

 Decide how badly you want, or need, to change. Maybe you’re within a healthy weight range and BMI, and 30 pounds isn’t maintainable if you ever want to eat anything ever again; in that case, maybe go for 10 instead. If you are overweight or obese, decide what small steps you can manage to start with. After all, every journey begins with a single step and all that jazz. I know many heavy people who complain about their weight but are TOTALLY unwilling to give up the Fritos or get off the couch—I’m not judging their choices, but I AM judging their complaints. If you’re unhappy, decide to change. If the change you think you want isn’t really doable, rethink your priorities. If you aren’t willing to change your bad habits, don’t bitch about them, and be prepared to accept the often-ugly consequences.

Decide: maybe spend a little extra now on fresh produce and whole foods (and maybe some workout DVDs, equipment, running shoes, or a gym membership), or a lot extra in medical bills later. You are not exempt from health issues.

 Understand that food can be an addiction as real as any other. Case in point: remember how not that far back I was singing the praises of cheese and blogging about that lovely aged gouda and how it’s the one vice I won’t give up? Guess what? I’m giving it up. Once I did my research and learned the effects of dairy on the human body, the animals of our planet, and our planet in general—and also once I realized that the casein in cheese does all kinds of shenanigans to the chemical receptors in our brains—I came to the conclusion that I don’t need it. It doesn’t make me feel good. It’s lardy and fatty. It’s cholesterol-inducing. And it’s addictive! I don’t want to be addicted to anything; call it my Emery stubbornness. Chances are you may have a food addiction; it’s real and it can be broken. Like any withdrawal, you may experience some ugly symptoms and cravings, but guess what? You can handle it.

 Have a very visual goal in mind, and think about it often. Do you want to fit into that bikini from two years ago? Keep it where you can see it. Daydream about how frickin’ fab you’ll look in it in a few months. Do you want to be able to run a 5k? Visit race websites, cut out photos from running magazines, subscribe to related blogs—and imagine yourself running, down to the very sports bra or brand of shoe or scenery. A fantastic way to keep track of all your inspirations and revisit them often is to create a pin board on Pinterest.

Think of food as fuel. Sure, some of us love to eat during celebrations and some of us love to eat to soothe our frustrations, but that’s really not the point. We can still DO these things, with better choices (kefir or almond milk “ice cream” rather than a pint of triple fudge chunk; a veggie quesadilla with fresh salsa instead of a heaping pile of nachos), but for the majority of us, when we visualize our ideal body and our ideal workout performance, see someone who resembles an athlete or a person who at the very least takes care of themselves—and regular ice cream jaunts and nacho pig-outs do not an athlete make.

 Judge a food by how you feel after you eat it. My husband has gone down to one meat meal per day, if that, and I have started really cooking—from scratch—the majority of our food. We focus on plants, plants, and more plants. He says he feels way better after a whole-food, non-processed meal than the stuff he used to eat. My pregnancy, this time around, has been a gazillion times easier, and my weight gain has been perfect and steady. When we were eating out more, and consuming more animal products, we felt sluggish, bloated, and full. It is easier to stick to your guns when you feel stellar.

Organize your kitchen. Splurge or save up for some really kick-ass tools, like a food processor or juicer or amazing chef’s knife, to enjoy your time in the kitchen a little more. We recently installed a dishwasher, and it makes me want to cook more elaborate meals, because clean-up is so much faster. Buy new BPA-free, dishwasher-safe Tupperware to bring your healthy meals and snacks with you on the go, and to organize the nuts, seeds, grains, and pastas in your pantry. You will reach for healthy food more often when it’s easy to reach and prepare. Another time saver: cut up and/or wash fruits and veggies all at once, to save prep time when you’re in a pinch. My downfall used to be reaching for my husband’s junky snack food when I got into famished-mode, because peeling and dicing and cooking vegetables would take too long to catch up to my sugar crash.

 Always have a fruit bowl on the counter. It looks so pretty, you’ll be more likely to grab an apple or orange. On the flipside, keep junk food in hard-to-reach places if you find you just can’t control yourself. If you have to get on a stepstool to reach the Chips Ahoy, chances are you’ll have a few seconds to think twice.

And speaking of Chips Ahoy…have a treat now and again. Decide in advance what your favorite splurge is. An example: I am not a big fan of chocolate cake, but I love blueberry pie. If I’m really in the mood for a treat, and blueberry pie happens to be there, it’ll be worth the splurge because I’ll enjoy it. Chocolate cake, not so much. A few bites will suffice, if I’ve got a sweet tooth, but I always have 75-90% dark chocolate on hand, and a square or two will usually calm cravings.

If you can’t kick a craving, try to find something a little better for you that will still curb it. Want French fries? Have a baked potato, or some baked sweet potato fries, or at the very least, make oven “fries” instead of getting out the deep fryer. On that note, don’t even own a deep fryer. What’s the point, aside from tempting yourself and making your house smell like stale McDonald’s?

  Don’t buy shitty food. You’re less likely to make a special trip to buy junk food when you’re in the mood for it if it isn’t already on hand, and if you do run out to the corner store for corn chips, you’ll have a drive in the car to contend with yourself.

Use seasonings, and not of the salt variety. Studies show they can help you consume less. Making your food savory might satisfy you sooner. The first bite is always the best bite. When it stops tasting delicious, stop eating it.

 Get over the “clean your plate” thing. Whether it goes in your belly or the garbage disposal, a starving child in China is still not eating it. If you truly aren’t hungry (remember, it takes 20 minutes for your brain to register that you’re full, so slow down and put down your fork!) , there is no shame in boxing up, Tupperware-ing up, giving to your dining companion, or otherwise disposing of the rest.

 Eat from smaller plates. I like to use salad plates. In America, the circumference of our dinner plate has drastically blown up in recent decades—along with our waistlines. And remember that a restaurant portion is usually especially blown out of proportion, so stretch your budget to save your gut by asking for a to-go box, or share with the people at your table.

 Eat low-calorie, high-density foods. Allow your plate to overflow with all the goodness nature has to offer, and skimp on the heavy, caloric stuff. Fill the majority of your plate with veggies. You’ll trick yourself into thinking you’re consuming more than you really are.

 Don’t, for the love of God, drink your calories. Okay, sometimes—in the case of an amazing glass of vino, or a green juice you juiced yourself or a meal-replacement shake of high nutrient density, like Shakeology. Don’t drink soda. Don’t drink a ton of fake juice or powdered lemonade or aspartame energy drinks. A lot of us forget that these calories count, too. Get yourself in the habit of drinking water and real tea.

Drink a ton of water. The amount will vary per individual and activity level, but on average I would say I drink about three liters of water a day. The smallest bit of dehydration leads to migraines on my part. Plus, many times we misjudge our hunger—we aren’t hungry, we’re thirsty. For water. Add lemon, add cucumber, add a tea bag (green tea is great for metabolism), add whatever (and I don’t mean powdered drink mix with fake sugar) helps you drink it down. And carry a canteen or a water bottle wherever you go.

 Collect recipes. They make eating healthy way more fun. I barely ever follow a recipe to a tee, and I never measure anything, but a recipe gives me a base to get creative. (Then when I make something incredible, I have no idea how to replicate it! ;)

Visit a farmer’s market or a health food store, or plant a garden. Not to get all flowery (no pun intended), but seeing Earth’s beautiful bounty in the form of all that colorful produce just strengthens my resolve to nourish myself with what sprung from the soil and didn’t hurt anything or anyone to get here. I like to support local farmers, and I also like knowing that my tomato came from down the street and not from Argentina. Local means more nutrients and a reduced carbon footprint.

2Check ingredient labels. Many times, foods that look healthy simply aren’t. Michael Pollan advises in “Food Rules” not to buy anything with health claims on the package. If you can avoid MOST things in packages in the first place, you won’t have to worry so much. My rule is that if the food has a list of ingredients too long to clog up the aisle to bother to read, or if it has ingredients that remind me of chemistry class, I put it back on the shelf.

 Shop (mostly) the perimeter of the store. Whole grains and salsas and oils and such will be in the aisles, but once you stock up on the staples, you will mostly shop in the produce section the majority of the time you’re in the store. Bonus! Most of the items here don’t have labels and include one ingredient, simplifying your plight to decipher what’s healthy or not…

  BUT…there are some plants (and many processed, packaged items) that are genetically modified (or contain genetically modified ingredients). I won’t go into all the science of why this isn’t a good thing, but I will advise you to do some research on this subject. There are even apps for your phone that can show you, in a pinch, which brands and items to steer clear of.

.  Designate one day a week for grocery shopping (or market shopping). If you’re going a few weeks without buying groceries, you’re probably not consuming the freshest, healthiest food.

  Don’t be afraid to stick to your guns. People won’t like you less because you’re vegetarian, or vegan, or cutting out sugar or gluten or whatever. If they do, there’s something wrong, and it goes further than a dietary choice. Some people close to you may feel threatened when you decide to get healthy. It causes them to examine their own choices. You don’t owe it to anybody to be unhealthy or to eat things that make you squirm just so that everyone else is comfortable. I’ve been a vegetarian most of my life, and am going mostly vegan. At gatherings, I just offer to bring a dish. At restaurants, I find something (or create something) on the menu that I can eat. I don’t make a big deal out of it, so other people don’t usually feel the need to, either. If all else fails, keep a bag of nuts or a Clif bar or an apple in your purse or glove compartment, or eat before you go!

  Live by example. Prove to yourself, first and foremost, that you can feel, look, and be better by choosing health over the processed standard American diet. When you embody confidence in your choice, your enthusiasm is contagious. I had no idea my food/fitness blog posts inspired people, until I got e-mails thanking me for putting them up. In turns out a lot of us are interested in bettering ourselves, our communities, and our planet through the single most influential action: changing our diet. Remember that you’re NOT depriving yourself of the “good stuff” in life by eating clean. Quite the contrary. The stuff most of us claim to want (health, fitness, vitality for life, a long-lasting sex life, a lit-from-within glow, a hot body) stem from this very practice. Try it yourself, give it your all, and be astounded.

Here are some resources I have found super-helpful in my quest for great health. Check them out!

Cooking Light magazine

Women’s Health magazine

Tosca Reno’s Eat Clean Diet

Beachbody

Chalene Johnson

Veganomicon cookbook

The Food Revolution by John Robbins

Food Rules by Michael Pollan

Meet Your Meat (PETA)

Forks Over Knives

Master Your Metabolism by Jillian Michaels

Center for Safety’s True Food app for iPhone

Leaping Bunny’s Cruelty Free app for iPhone

Urbanspoon app for iPhone (to read menus before we stop somewhere on the road)

MyFitnessPal app for iPhone (to track calories and goals)

Livestrong.com

Main Street Vegan by Victoria Moran

Pinterest (for recipes!)

Kris Carr

:)

Lindsey.