Tasty Tuesday – Clean Slate, the only way to eat

Have you ever noticed the infomercials for the magic diet pills? I’m not even going to lie, the before and after pictures make me want to pick up the phone and order a lifetime supply. But then I notice the small print at the bottom of the screen. These folks are losing two pounds per week and (my favorite part) with a healthy diet and exercise. Now, just pause with me for a second. Everyone wants to lose weight and lose it as quickly as possible. Instant gratification is key in our society. We buy into the idea that by taking a particular pill, the pounds will melt off and we’ll be back in our high school letterman’s jacket in no time. Unfortunately it just doesn’t work that way. According to the Center for Disease Control, the best way to lose weight and keep it off is by following a diet and exercise plan in which weight loss averages 1 to 2 pounds per week. Notice that nowhere in that statement is the mention of a magic pill. As a fitness professional (thank you, AFAA) I’ve found that weight loss is 80% what you eat and 20% what you do. If you eat a clean healthy diet and do nothing, you’ll inevitably lose weight. But if you eat garbage and work out moderately, as is suggested by the medical community, chances are you’re wasting your efforts because you won’t see any results.


Since it’s Tasty Tuesday, we’re going to talk about step one in the weight loss battle – the healthy diet. If you ever tune into Dr. Oz, The Doctors, or Biggest Loser, you’ll often hear mention of “eating clean.” I’m sure you’re wondering what, exactly, that means. It’s rather simple. Avoid any and all processed foods. If it didn’t have a face or you couldn’t pick it from a tree or bush and put it directly in your mouth, don’t eat it. Think of yourself as an ancient nomad. If all of the infrastructure of our world were gone, the fast food joints, the microwaves, the cheesy poofs, what on earth would we do to sustain ourselves? We’d hunt and we’d gather. But since we don’t live in a forest, there is a way to “hunt and gather” in your local supermarket.

Think of your supermarket at a forest – If you were in the forest hunting, would you want to risk getting lost and go deep into the forest to find your next meal, or would you take the easy route and stay around the perimeter? Same concept applies for food shopping. If you stick to the outermost walls of the grocery store and avoid the aisles, you’ll instantly omit the processed garbage out of your diet.

If you pick it, it will be clean – If it grew from a tree, a bush, a plant or a vine, you can bet that it’s a-ok to consume. But with fruits and vegetables peaking in different seasons, making them more expensive during certain parts of the year, how can you stay within budget? One way is to only eat what’s in season. You can do your research know what peaks when, or you can let the experts of a company like Fresh Box Organics do the work for you. Best part about them is that they deliver! Option B: buy frozen. These fruits and veggies are picked at their peak and flash frozen for optimal freshness. They also tend to be cheaper than the fresh version and they’re available year round.

Welcome, Fresh Meat – Protein is essential to any diet, as it provides the building blocks for muscle as well as helps keep you full. But, of course, there are few things to keep in mind about the meats you select. First, keep them lean. The less fat, the better. Fish is full of Omega-3 fatty acids, which are wonderful for your health. A three ounce serving of boneless skinless turkey breast has only 1 gram of fat. Second, the fresher, the better. Though it can be tempting to buy the pre-seasoned cuts of meat in the butcher department of the grocery store, avoid it at all cost. If you don’t know what’s in it, don’t get it. Plus, those cuts are more expensive because of the extra 5 minutes it took for the butcher to season it himself. Save yourself the money and the potential pitfalls in your diet and just do it yourself.

Get down with brown – Grains, that is. Grains are good for you. They’re chock full of tons of nutrients and fiber that fill you up with few calories. There are such things as good carbs, and these are them! Stick to brown rice, quinoa and oats (the kind in the canister, not the flavored kind) and steer clear of anything white. Remember, if it’s refined, it just means it went through a whole lot of steps to get to be that point.

Satisfying the sweet tooth – I LOVE sweets. They’re my weakness. Thank heavens that Mother Earth loves them too. She made agave, honey, and stevia, just to name a few, to satisfy my need for sweets. Cutting refined sugar out of your diet will do wonders for your waistline. With these natural sweeteners, you don’t have to sacrifice much of what you love to achieve great results.

For more on eating clean, including shopping lists, recipe swaps, and much more, visit The Gracious Pantry and Clean Eating Magazine.

♥ - The Bougie Budgetista

Work It Out Wednesday - Getting Over A Plateau

Happy Hump Day, lovies! In today’s edition of Work It Out Wednesday I’d like to talk about my struggles getting over my personal hump – the dreaded plateau.

Over a month, I’ve been stuck at the same weight. I’ve had my normal little fluctuations, but my  morning weight was pretty consistent. I just didn’t get it. I was working out 10-15 hours per week. I limited my calorie intake, steering clear of all the things like fried foods, white starches and alcohol, and upped my fruit and vegetable intake. All the while, I’m thinking to myself “Man, these last few pounds are going to melt off!” Little did I know that it wouldn’t be that easy.

After a few weeks and no significant decline in the scale later, I approached my spinning instructor Nita from Vixen Fitness and vented about my weight loss plight. You see, Nita is a nurse and has been in the fitness industry for years, so if there’s anyone I should be asking about breaking through a rough spot, it’s her. After a few minutes of hashing through my daily workouts, meal plan, and supplement intake, we came to find out that I just wasn’t eating enough. At 26 years old, my metabolism is on fire compared to hers, and with all the stress I’m putting my body under by hitting the gym 2 hours a night, I wasn’t fueling the machine properly. Don’t ask me why eating more makes you lose weight, but it does. Now, that’s not to say that you can just eat whatever you want and not work out. And just in case you thought I was condoning that, I’m not. I repeat, YOU CANNOT EAT WHATEVER YOU WANT, NOT WORK OUT AND EXPECT WEIGHT LOSS! There is a balance.

WeightWatchers is a great tool to use, but if you don’t have the means to pay the meetings membership or the online subscription, check out LoseIt.com. It’s the same principle – make note of calories in (what you eat) versus calories out (what you burn working out) and find your deficit. The program will encourage you to replenish your daily calories burned to make sure your body is well fueled and you have the proper weekly deficit.

Sometimes when you hit a plateau, you just have to switch things up.  Reduce your carb intake for a week. Try a new work out. Work out at a different time of the day. Keep your body guessing and the pounds melting off!

Happy Losing!

♥  - The Bougie Budgetista