There is a phenomenon called information blindness that is caused by too much information. When people are faces with too much information, they just shut down and will now act.
Think about a restaurant with an overwhelming menu. What do you do? I just choose something that has a picture.
Or have you ever walked into a library or got onto Netflix with no idea what you wanted to choose? It can cause you to just give up.
Information blindness often happens with diet plans as well. People get presented with all the information for the whole plan up front, they get overwhelmed, and it paralyzes them. I've been there myself.
The idea behind the Lean and Clean Challenge is to give you the information slowly and help you build habits. All of the information is there for people who like a peak ahead, but it is not necessary.
Build the habit, make it stick, and then you will have it long term. There are still spots available if you want to join.
You can join here -->Lean and Clean Challenge
The challenge starts on Monday, February 20 and I would love for you to be a part of it. Join us today!
“Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn
“I can predict the long-term outcome of your success if you show me your daily habit.” -John Maxwell
If you can’t tell, I’m a quote guy. I believe they can motivate and inspire, but like the first quote hints at, it is temporary. To be successful, we have to develop good habits. That is especially true with exercise and eating right.
That is why I am so excited to launch the 2017 HABC Lean and Clean Challenge. Fancy name, awesome program.
It is a 6-week program that will give you all the resources you need to develop the habit of eating clean and healthy foods.
Here is what is included:
-Weekly Check-Ins/Progress Tracking to keep you accountable
-Clean Eating Guide (everything you need to know)
-Meal Mapping Template (teaches you how to create healthy meals)
-Ultimate Shake Guide
-Ultimate Breakfast Guide
-Bulk Cooking Guide (great for busy people)
-Meal Portion Guide
-Access to a free app so all the info can come straight to your phone
-Access to the Private Facebook group specifically created for this challenge to give you extra support and accountability
-Pinterest recipe page
I truly think this has included everything you need physically, mentally, and emotionally to form those all-important habits for long-term success. Two hyphens in one sentence, crazy!
The challenge will start on Monday, February 20, 2017. The cost for everything I’ve listed above is only $39. I guarantee your results or you get a full refund.
Reserve your spot here -->Lean and Clean
PS-The challenge is actually 7 weeks. The first week is to give you the tools and training to prep you for the challenge.
Shout out to the mighty avocado! Here are just a few of the things that make it so awesome:
-More potassium than a banana
-Helps relieve joint pain from arthritis
-Good source of fiber
One great healthy take away I got from my trip to Nicaragua was using avocado in place of mayo. A great recipe I have been using lately is Nicaraguan Egg Salad. It may have a different name, but my Spanish is very shaky so this is what I’m calling it.
Nicaraguan Egg Salad
Combine together in a large bowl:
-6 diced hard boiled eggs
-2 diced avocados
-2 diced roma tomatoes
-1/2 diced onion
-Handful of jalapeños
Sprinkle the whole mixture with lime juice Then add garlic salt and pepper to taste. Really simple to make, tastes great, and is a healthy alternative to regular egg salad.
Get creative and think of ways you can use avocados in place of mayo. It is a much healthier option and I think you will be pleasantly surprised at how good it tastes.
We are all creatures of habit. One of the habits I find myself falling into a lot is eating the same meals over and over.
They are healthy (most of the time) and taste good (most of the time), but we need variety in our lives. It's just so easy to keep making you go-to meals.
I found an excellent resource yesterday from our friends at Precision Nutrition. The experts at Precision Nutrition are who I consider to be the top of the food chain (no pun intended) in nutrition coaching.
They have put together an easy to use, but very effective guide to creating the perfect meal.
You mix and match these ingredients, flavor profiles, and cooking methods to create 1000's of healthy meals. It also has a few sample meals to get some ideas flowing for you. I want to try the Thai Three Ways. Looks good and it is fun to say too.
Go check out the link to see what I'm talking about. You can also download a printable copy too. Here is the link---> Precision Nutrition
Chicken wings are delicious. I like to start things off by dropping some hard hitting news like that on you.
Nothing like getting that sauce all over your hands, forgetting it's on there, and rubbing your eyes. Good times.
Since fried chicken wings are not that great for you, I came up with a healthier alternative. Really easy to make and tastes great too.
Here are the ingredients you need:
-Bag of frozen chicken breasts
-Bag or container of mixed greens or Romaine lettuce
-Hard boiled eggs
-Extra virgin olive oil
Put the chicken breasts into the Crock Pot (you can put them in frozen). Cover each chicken breast in wing sauce. Cook the chicken on low for 8-10 hours.
Then all you do for a quick meal is throw some of the chicken, 1 egg, a few walnuts, and raisins onto a bed of greens inside a Tupperware container. Then sprinkle in some extra virgin olive oil and shake the container to stir it all up. Boom, quick and healthy meal.
Wing sauce is not the greatest thing in the world for you. But it is better than going out for wings and fries. Also, you can adapt this recipe to fit your individual taste.
Don't like wings sauce? There are hundreds of other ways to cook chicken in a Crock Pot. Don't like eggs, walnuts, or raisins? Don't use them! Gather the things you enjoy in your salads.
Bonus tip for boiling eggs
Are you a part of society that has trouble boiling eggs? It's ok to admit! We should start our own Facebook page.
There is a new way. I walked around for years secretly ashamed I could not handle boiling eggs. No more my friend! This I can handle every time. Works perfectly, you can cook a ton of them at once, and they actually peel easier this way.
Pre-heat your oven to 325, place your eggs into a muffin tin so they don't move around, and bake them for 25-30 minutes.
Hope it helps you plan out some quick, healthy meals this week. Have a great day!
This is a special time of year. The weather is cooling down, leaves are changing, women begin to dress like Han Solo, and also everything becomes pumpkin spiced.
One of the more popular pumpkin spiced items is the Pumpkin Spice Latte from Starbucks. This may ruin fall for you, but that is some info you need. 50 grams of sugar...
Speaking of sugar, there is some good news! Here is a recipe from Popsugar for a healthier version of the pumpkin spice latte:
INGREDIENTS -1/2 cup unsweetened vanilla almond milk -3 tablespoons pumpkin puree -1 teaspoon pumpkin pie spice -1/2 teaspoon vanilla -2-3 drops of liquid stevia (or sweetener of choice) -8 ounces brewed coffee (or 1-2 shots of espresso) -Sprinkle of cinnamon
DIRECTIONS In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds. Remove from heat, stir in vanilla, spices, and sweetener, place in a cup and use a frother to foam the milk. You can also use a blender - just process for 30 seconds or until foamy. Pour coffee into a large mug; add the foamy milk mixture on top. Sprinkle with cinnamon. Enjoy!
Did you know there is an official Adventure Boot Camp cookbook? So fancy.
Since I am more of a meatatarian I use it as a reference when people ask me for vegetarian recipes.
Here are two simple recipes that are delicious even if you aren't a vegetarian.
ACLT (avocado, cucumber, lettuce, & tomato) Sandwich:
1 tablespoon Dijon mustard
4 slices of Ezekiel bread
2 large romaine lettuce leaves
1 large ripe tomato, thinly sliced
2 slice of avocado
6 very thin slices cucumbers
Directions: Spread mustard on the 4 slices of bread. Layer 2 slices with lettuce leaf, 1 slice of tomato, 1 slice of avocado, 3 slices cucumbers, top with other slices of bread. Serves 2.
Marinated Vegetable Salad:
3⁄4 cup white vinegar
4 cloves, peeled and halved
2 bay leaves
3 cups cauliflower florets
1 1⁄2 cups sliced carrot
2/3 cup celery, chopped
1 can artichoke hearts, drained & halved
1⁄2 cup pitted ripe olives
1⁄2 cup sliced bottled roasted red bell peppers
2 tablespoons extra virgin olive oil
1 teaspoon Celtic sea salt
1⁄4 teaspoon black pepper
Directions: Combine white vinegar, garlic, and bay leaves in a large bowl; set aside. Combine cauliflower, carrots, and celery in a large saucepan, cover with water, and bring to a boil.
Cook 1 minute, drain; transfer vegetables to vinegar mixture. Add artichokes, olives, red peppers and oil. Mix well. Cover and refrigerate for at least 24 hours.
Drain vegetables; remove bay leaves. Season with salt and pepper.
Will keep in the refrigerator for 3 days. Serves 8.
I've been on mission trips to Nicaragua and have learned a lot each time. Here are a few things I've learned:
-my Spanish is terrible -the people of Nicaragua are awesome
-you politely ignore the eyeballs that are still on the fish that you are served
-if you sleep outside, rats may run through what little hair you have at night -people aren't whipping handkerchiefs around like a helicopter for fun, it keeps the bugs off of them -in recipes that call for mayo, you can use avocados instead
You may have already knowns that, but it was new to me. Avocados are a great way to get in some healthy fat, protein, and fiber.
Here is a great recipe I have been using lately that you can test this theory with. It may have a different name, but that's what I'm going with.
Nicaragua Egg Salad
Combine together in a large bowl: -6 diced hard boiled eggs -2 diced avocados -2 diced roma tomatoes -1/2 diced onion -Handful of jalapenos Sprinkle the whole mixture with lime juice Then add garlic salt and pepper to taste.
Really simple to make, tastes great, and is a healthy alternative to regular egg salad. Try substituting avocados in the dishes you normally use mayo and I think you will be pleasantly surprised.
I love almond butter and I'm not ashamed to admit it! The only downfall for me is that it is so expensive.
What if I told you that you could make it yourself and save yourself fifty cents? Sorry to shock you like that with an outlandish claim.
You actually save a little more than that, but the best part for me is that I know exactly what is going into it. All you need is:
-1 cup of almonds
-1/4 cup of liquid coconut oil
Here is the video in all of its glory. Sorry if you are a stickler for food sanitation, my 8 year old son makes a cameo appearance at the end.