I’m passionate about the nutrition program I teach. It’s not shaped around crash-dieting or weight loss supplements. It’s focused on eating whole foods (real foods, not processed!) that bring your hormones into balance and specifically encourage fat loss.
In 5 weeks your dietary habits will undergo a transformation and so will your body.
These aren’t miracle results—they are results that you and I will work hard for. Eating clean and seeking balance in our diets and routines is a lifestyle.
I get excited because my clients see results that make them feel like they’re starting to glow again—from the inside out. And they leave with the tools to make these changes last.
The Nuts and Bolts
The first week includes an assessment of your dietary habits (habits are powerful things, aren’t they?). You’ll tell me about your habits, and you’ll get daily feedback from me with suggestions for changes or additions you may need to make to your meals.
By the end of the week, we’ll be ready for you to get down to business and start implementing the Eat Clean Program we’ve designed to fit your body and needs.
You’ll have the weekend to stock up—shopping for groceries and preparing meals—so that week two is already set up for success. Your kitchen will be filled with whole foods—lean proteins, fruit, vegetables—and you’ll have recipes ready to try.
I know change is hard, but don’t be overwhelmed.
I’ll coach you every step of the way. You know that person with great advice who you’d love to keep in your back pocket? That’s me. In week two, you’ll really start to see what it’s like to have a personal nutrition coach at your side every step of the way.
I’ll send you recipes and tips. You’ll email me anytime with questions or thoughts. And you can log on to the Eat Clean private Facebook page for support. (You’ll be hearing a lot from me!)
During weeks two and three you’ll start to see, as your dietary habits change, an increase in energy and the promotion of fat loss in your body.
The biggest piece of this part of the program is accountability.
We’ll be working together, and with daily support you will stay accountable to your goals, and reap the physical and emotional benefits of Eating Clean.
I know that you are balancing a lot, and change can be difficult to work into your overextended schedule—we can’t just take your guilty indulgences away (sometimes chocolate is the best therapy for a rough day…).
So in weeks four and five, you’ll be ready to learn how to indulge and still stay focused on your goal. You’ll actually learn how to promote fat loss while cheating.
By the end of the program, you’ll be looking and feeling your best.
I know it sounds magical to look and feel your best after five weeks, but it truly is possible. The keys to success are in your drive to feel better and make time for yourself, our shared belief that nutrition can really change your life, and the accountability that we’ll create together throughout the program.
Your goal is long-term nutrition and body wellness, not just five weeks of changing your habits. You will leave prepared to apply the Eat Clean program guidelines to your daily meals, while on vacation, and even during birthdays and holidays.
Many of my clients want to continue, and phase two is an option. But be prepared to see results and get all the tools you’ll need in these powerful five weeks that you give to yourself.
I have never been able to keep a diary or food log. When I had tried, it lasted 1 day and was written on at least 3 pieces of scrap paper. So last year when I decided to go through my first version of the Eat Clean Program (which was 8 weeks long) I kept a photo log and posted a photo of each meal on FB for accountability. Yes, I did this for 8 weeks. I thought my friends would think it was crazy, but come to find out they loved the meal ideas. Not only did it keep me accountable, it allowed me to look back at my day of meals to see if my meals were balanced and on track. Every time you eat, it is a "meal." Don't plan snacks. A balanced meal includes a protein + fiber + fat. Challenge yourself tomorrow and take a pic of each meal with your phone before you eat it---only eat what is in the picture. At the end of the day look back at the photos to see if they were balanced. A balanced meal== 80% fullness, energy and good mood!
My trip to the grocery store can be quite an adventure. I'm not just shopping for food. I'm peeking into other shopping carts, cleaning them out and making healthier food substituitions. Having healthy food options readily available at home makse Eating Clean that much easier. Before I head to the check out I make sure I have the following foods in my cart:
· Fresh/frozen vegetables
· Fruit: apples, berries
· Lean proteins: eggs, chicken, ground turkey, whey protein powder
· Almond milk
· Raw nuts
Learning to navigate through the grocery store is essential. I will be offering a Grocery Store Tour in Hillsboro, Oregon. Check out the link below for more information.
Nutrition and exercise programs for fat loss are very specific. If your goal is fat loss you have to eat and exercise for fat loss. New clients are always eager to tell me that they eat healthy and walk/run regularly. Well, eating healthy and eating for fat loss are 2 different things. Exercising for health and exercising for fat loss are 2 different things.
Nutrition for fat loss incorporates foods that fuel/repair your body, timing key nutrients and eliminating foods that do not support your goal.
Exercising for fat loss incorporates strength training and high intensity interval training.
If your goal is fat loss do NOT incorporate endless hours of cardio, long distance running, aerobics classes or calorie cutting diets. They only lead to muscle loss and a poor metabolism.
Setting a goal is important. Implementing the right program to achieve your goal is crucial.
Contact me if you are ready to transform your body.
How should we eat?
Well, there are books, articles and documentaries on every possible way to eat that you could imagine and some you never would have imagined. But, it is true. You can find diets that include all fruit, no fruit, mostly meat, raw food, only vegetables, minimal fat, no animal products, all liquids and minimal calories to mention a few. We are saturated with advertisements, commercials, supplements and a fast food driven market that influences our every craving and bite.
All the information I have gathered from books that now crowd my bookshelf/kindle and all the late night dates with Netflix has left me frustrated and a little angry. There is so much conflicting information and the Big Food Industry is sabotaging our every effort to make the right choices by making cheap readily available junk foods appealing.
So, how should we eat?
We should “Eat Clean” and listen to our bodies.
Our bodies send us signals when we are hungry and full. After making poor meal choices it has become the norm to experience heart burn, indigestion, bloating, excessive fullness, cravings and low energy. These signals can be caused by overeating, heavily processed foods, sugary foods and foods that just do not agree with us. Seems straight forward that we might avoid foods that make us feel this way, but years of coaching clients has proven otherwise. It seems the overwhelming amount of misinformation we are fed causes us to eat more, eat poorly and ignore all the signals.
If your goal is to eat for health and a lean body, keep it real. Regardless of your menu choice (regular, vegetarian or vegan) eat real, unprocessed foods and skip the foods that do not agree with you. Eat when you are hungry and stop before you are too full.
1. Eat whole unprocessed foods
2. Eat lean proteins and vegetables at every meal
3. Eat breakfast
4. Stop eating when you are 80% full
These 4 guidelines are a great start. Need a coach to help you transform your nutrition habits and body? Contact me about my 5 Week Eat Clean Program.
I am so excited to introduce my 5 Week Eat Clean Program. Read more about it and contact me if you're ready to reach your fat loss goals.
In 5 weeks your dietary habits will undergo a transformation and so will your body. The first week will include an assessment of your dietary habits. You will receive daily feedback with necessary changes and/or additions you may need to make to your meals. By the end of the week you will be ready to implement the Eat Clean Program designed for you. You will have the weekend to shop for groceries and prepare meals.
I know change is hard, but don’t be overwhelmed. I will coach you every step of the way. You can email me at any time with questions/comments and log onto the Eat Clean private Facebook page for support. You’ll be hearing a lot from me too. I will send you recipes, tips and motivation.
During weeks 2 and 3 your dietary habits will increase your energy and promote fat loss. With daily support you will stay accountable to your goal and reap the many benefits of Eating Clean.
At about this point in the program, weeks 4 and 5, you will be ready to learn how to indulge and still stay focused on your goal. You’ll actually learn how to promote fat loss while “cheating.”
By the end of the program you will be looking and feeling your best. You will be prepared to apply the Eat Clean program guidelines to your daily meals, while on vacation and even during birthdays and holidays. The accountability built into this program drives its success. So, if you want to continue with Phase II of Eat Clean, that is always an option.
I look forward to coaching you and celebrating your success!