Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss

3 Tips to Eat Clean This Year

Did you make a New Year’s Resolution to Eat Clean or Lose Weight or to Take Care of yourself this year? If so, you are in good company, according to iQuanti, over 63 Million people searched Google on how to get healthy for the new year.   It’s pretty clear that most people know that being healthy is important, but life just seems to get in the way and we go back to our old (unhealthy) habits.

Monday I kick off a 5 Day Clean Eating Challenge in my private Facebook Group, because one thing that I do know is that having a place to be held accountable and feel supported is important when reaching your goals.  If you need the accountability and support, feel free to join the group, but I also wanted to share some tips that have helped me develop my Clean Eating Lifestyle years ago and these 3 tips still hold true for me today to keep me on track.

1. Cook & Prepare your meals: I know this may be a challenge for you, but this is a great habit to create and strengthen. When you cook your own meals, you control what goes into them, you eat at home so you save money, and you can also get creative with trying new recipes.

Here are some simple Clean Eating Recipes that you can try. 


2. Avoid Packaged and Processed Foods: Stay away from “junk” food, which are packed with tons of preservatives and chemicals. Most people fall victim to snacking on junk food. Instead, aim to find healthy snack options to keep you full and fueled.

Here are some healthy snack options to try 


3. Plan Your Week: Many people fail to stay on track, because they fail to plan. Before the challenge begins, pull out your calendar and get a better idea of what you have going on this week. If your mornings are rushed, ensure that you have a healthy breakfast ready to grab and go in the morning to eat at work, like overnight oats. If you have a work lunch, research the restaurant to find a healthy option or ask the person coordinating the lunch to order you a salad. If you’re going to be busy at night, pack a dinner with you or meal prep some dinners (or any other meals) so that way you will have a healthy meal in your fridge. Here are some meal prep tips for you.



Hopefully these tips will help you stay on track for 2018 to develop a Clean Eating Lifestyle and reach your goals!

Clean Eating, Diet, Health, Healthy Eating, Motivation, Recipes, Weight Loss

7 Steps to Meal Prep Like A Boss

Meal Prep-2


For many people, one of the biggest For many people, one of the biggest challenges when it comes to Eating Clean is that it requires more or most of their meals to cooked, instead of using pre-packaged and processed foods. In order to help you to make the most of your time during the week, but also to ensure that you stay on track, I wanted to share with you the 7 Steps that I use each week to plan and prep my food. This has been a game changer for me and for many of the people that I work with, so I hope that you find this helpful!

Step #1: Plan out your meals for the week


Meal Plan Step 1The first step is to take a look at your upcoming week and see what you have coming up. In a perfect week, you would be able to eat breakfast, lunch, dinner and 2 snacks, but the reality is that your week may not always be so set in stone. You may have a team lunch at work on Tuesday or take your kids to soccer practice on Wednesday nights or even have a birthday party dinner on Saturday night. So the first thing that you want to do is pull out your calendar for the week and figure out the days that you will eat food that you have cooked or when you have to eat out. This was a big mistake I made when I first started prepping my meals, I didn’t take in consideration the days that I would be going out to eat, so I had way too much food for the week.   (Side Note: On the days that you eat out, don’t use that as an excuse to eat like crap, still make the cleanest choices you can make.)

To get some inspiration, Google “Clean Eating Recipes” or check out Pinterest for Clean Recipes. Click here to check out my Pinterest board that I created especially for Meal Prepping and Clean Eating. It might be helpful to print out any recipes that you find that you want to make for the week. Another thing to think about is that you can eat leftovers for lunch or dinner the following day, so you don’t have to cook a meal every single day of the week.

Step 2: Create a Grocery List for the week

Next, take a look at your meal plan for the week and the recipes that you printed out. Go through each meal and write down the ingredients that will be needed to make your meals and snacks. I like to organize my list by the following categories so it makes my grocery shopping trip easier and quicker.

  • Fruits
  • Veggies
  • Dairy
  • Protein
  • Grains/Dry Goods
  • Sauces & Condiments
  • Spices & Herbs

Step 3: Kitchen & Pantry Check

FridgeBefore you head to the grocery store, do an audit of what is in your pantry, refrigerator, and freezer to see if you already have any of the ingredients on your grocery list.   This will prevent you from spending unnecessary money on items that you already have and also save time and space.   I used to forget to do this step and always ended up with more food than I needed, which normally went to waste. So don’t skip this step!

Step 4: Go Grocery Shopping

Now, you have your grocery list and it is broken down into various categories, this was done purposely to make your shopping trip as efficient as possible.   Remember, Fruits, Veggies, Dairy, and Protein will be on the perimeter of the grocery store, so you may want to get those items first and then move to the inside of the grocery store to save even more time, instead of aimlessly weaving up and down the aisles.

Remember, since you are eating cleaner, about 80% of your cart will include those items found on the perimeter, which will also help to make the trip easier and quicker.

Step 5: Cook Proteins & Grains

The first thing that I do when I get home is unload my groceries and take another look at the Meal Plan for the week. Based on the first 2 – 3 days, I will cook the proteins and grains that will be used. I will usually do another protein and grain cooking day on Wednesday or Thursday for the next 2-3 days worth of proteins.   I will season and bake a pan of 2 – 3 chicken breasts or pieces of salmon or throw a tenderloin into a crockpot or throw some chicken or steaks onto the grill. I tend to eat quinoa and brown rice with most of my meals so I will cook a big pot of both and store them so they are ready to use as sides or main dishes.   Since, these items require cooking in an oven or on the stove or a grill, I do these first, as they will need time to cool before storing them.

Step 6: Wash, Cut & Prep Fruits and Veggies

Meal Prep 1While the proteins and grains are cooking, I start to wash all of my fruits and veggies and do any chopping that needs to be done for recipes, like dicing onions and peppers for sauces or stir fry. I find that these take up the most time when creating meals, so doing this in advance always helps. I also steam or roast some of my veggies like Sweet Potatoes and Broccoli or even a mix of Pepper, Onions, Mushrooms and Squash, so they are easily available to use in dishes, sauces, omelets, and side dishes.

Step 7: Store items into containers and bags

Meal Prep 2Once you have your items washed, chopped, cooked, and prepped, now you want to go back to your Meal Plan Guide for the week and begin to separate items and ingredients for each meal. I love using BPA free plastic containers or glass containers to store my foods. I also use Ziploc bags to store fruits and snack items, like 10 almonds, ½ cup of Baby Carrots, Red Pepper Slices, etc. I also like to create some containers as to go meals, so I may add a chicken breast, ½ cup of quinoa, 1 cup of the roasted veggie mix into one container and that will be lunch or dinner for one day. This makes it easy to grab and go, if I am short on time.


Ultimately, the key is to use Meal Planning and Meal Prep as a chance to make sure that you are staying on track with your Clean Eating. It may take an hour or two at first on your designated Meal Prep Day, I typically do Sundays, but the more you do it and the more you find meals, recipes, and ideas that you like and work for you, the easier it gets. So don’t get discouraged and if this is a completely new concept for you, it may take some time, but in the end you will save yourself time, money, and calories!

For more information on Clean Eating, download my free Clean Eating Guide.

Health, Healthy Eating, Recipes, Weight Loss

Sample Meal Plan: July 14th – July 20th

We all know the saying, “If you fail to plan, to plan to fail”.  And I must say that this is quite true when it comes to your diet and fitness.  Many times we leave our meals up to chance and our health and bodies are the ones that pay the price.  One thing that I try to encourage my clients and people that I work with in my accountability groups is to take some time each week to plan out your meals.  The simple act of planning, helps you to get your mind in order to stay focused on your meals throughout the week.

Here is my meal plan for next week.  From this plan, I will make sure that I have everything I need in my house to make all of these meals and snacks and will also prep some items to make it easier and quicker to prepare during the week. Click here to download my 7.14.14 Meal Plan

7.14.14 Meal Plan

Do you plan your meals or leave it up to chance?

If you need more help on how to eat clean, how to prep your meals or to develop a weekly meal plan, click here to download my Clean Eating Guide.  


Beachbody Products, Clean Eating, Diet, Health, Healthy Eating, Recipes

What Can Shakeology Do For You?

So many people have been asking me about Shakeology and why I love it so much.  To be honest, and I can only speak for myself, I love the fact that no matter how clean or healthy I try to eat, I know for a fact that Shakeology will always be my healthiest meal of the day!  When I first started drinking Shakeology, about 3 years ago, my diet was pretty crappy. I was the girl who would eat a dozen Krispy Kreme doughnuts in one sitting and rarely ate the required amount of fruits and veggies.  So, obviously, my body wasn’t in the best shape and I wasn’t feeling the best that I could.  When I started drinking Shakeology, the first thing that I noticed was that my energy levels dramatically increased. It was pretty crazy, because before I would feel groggy and drag throughout the day.  After about 6 days of drinking Shakeology, I was more alert and able to finish the day strong.  Next, I noticed that my digestion and stomach pains began to go away.  This may be TMI, but I was finally “regular” and I didn’t notice the stomach bloat.  By the end of 3 weeks, I had lost 5 pounds and noticed that my skin was clearer and my nails were growing and were stronger.

Fast forward 3.5 year later and I am still drinking Shakeology everyday. Shakeology now has 6 flavors to choose from – Chocolate, Greenberry, Vanilla, Strawberry, Vegan Chocolate, and Vegan Tropical Strawberry. You are able to get servings of fruits and vegetables, protein, amino acids, vitamins, minerals, superfoods, supergreens, and more! Yes, you will get a daily dose of dense nutrition that will help you lose weight, increase your energy, improve your digestion & regularity, and make sure that you are getting all of the good stuff in! But, it also, tastes like a dessert! My favorites are mixing in Peanut Butter and Bananas into the Chocolate, OJ and Frozen Mangoes to the Strawberry (tastes like a tropical treat), Almond Butter & Almond Milk to the Vanilla (tastes like cake batter) or even add Trop50 Lemonade and frozen berries to the Greenberry. Yes, don’t they all sound awesome!?

As you can tell, I’m a true fan of Shakeology and it has been a life changer (literally) for me. If you want more information about Shakeology, comment below or you can visit

Beachbody Products, Clean Eating, Diet, Health, Healthy Eating, Recipes

Healthy Snack Alert: Apple Nachos!

So, I’m not much of a snacker, but when I do, I tend to want something salty and sweet and crunchy. The old Allison would eat Lays Original Potato Chips and Chocolate Chips or Peanut Butter & Jelly with Ruffles.  But, things have changed now that I am really focused on eating cleaner and eating to support my goals.  So, the other day I was craving something salty, sweet and crunchy.  I stood in the kitchen for a bit when inspiration hit me. Check out this recipe for Apple Nachos or Apple Chips and Dip, as my friend preferred to call them.

  • 1 Apple, sliced thin into slices
  • 1 Tbsp of Peanut Butter – I used an organic brand from Whole Foods, can’t remember
  • 1 Tbsp of Plain Greek Yogurt
  • 1 Tsp of Unsweetened Almond Milk
  • 1/4 Tsp of Vanilla Protein Powder – I used Shakeology, but I also think that Chocolate would be great too!
  • Dash of Cinnamon

Arrange sliced apples on a plate and sprinkle with a dash of cinnamon. In a bowl mix together the Peanut Butter, Greek Yogurt, Almond Milk and Protein Powder until it is smooth.  Serve the dip with the apples and enjoy!

It’s super simple, super easy, and you probably have all of these ingredients in your fridge if you are a clean eater. 🙂

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Recipes

Are you fueling your body? 3 Tips to stay Fueled Up!

Right now I have a challenge group running and we are 2 weeks in.  Many of the challengers are reporting to be super hungry and they are nervous about eating more since they are trying to lose weight.

I love when my challengers get to this point, because they are normally confused as to why they want to eat more food, then I remind them that they are now doing a committed fitness regimen where they are working out daily and burning more calories and building muscle, which revs up the metabolism. This is a great place to be along your weight loss journey, but it can also be the place that will sabotage your hard work.   Yes, you will be hungrier and want to eat more often and I encourage that…only if you are choosing foods that will fuel your body and help you along your journey.

So what should you do?

  • Focus on eating real and whole foods, keep the processed and refined foods out of your house and out of your mouth.  These will definitely side track your progress, especially because it isn’t “real food” and you body tends to hold on to it longer.
  • Second, aim to eat healthy snacks throughout the day. I’m a big fan of doing one snack that is protein and fruit (apple and tbsp of peanut butter or banana and 10 raw almonds) and then another snack that is fiber and protein (whole grain crackers with low fat cheese stick or plain greek yogurt with crushed pecans and sunflower seeds), because these keep me full and fuel my body.
  • Lastly, make sure that you are drinking tons of water, I challenge my groups to hit 80+ ounces a day.  Water is a necessity as you are working to lose weight and get healthy, but also, sometimes we think that we are hungry but in reality we are thirsty or even worse, dehydrated.

Hopefully, these tips help you if you find yourself ravenous in your new journey of fitness and weight loss! For more information or help to create some healthy meals and snack ideas, comment below and we can chat!

Clean Eating, Diet, Health, Healthy Eating, Recipes

Healthy Snack Recipe: Kale Chips

So, I have a confession…I’M OBSESSED WITH KALE! Seriously, this superfood is packed with so many amazing benefits, like being super low in calories, fat free, high in iron, high in Vitamins A, C, & K, packed with anti-oxidants and is an anti-inflammatory food. It’s also a great veggie to assist with detoxing the body.  I ate Kale in salads (love them with sliced apples, red onions, and feta cheese with a healthy vinaigarette) or in soups (it holds up nicely with hot temperatures) or even I toss some into my Shakeology.  But when I want a nice snack, something salty, flavorful and crunchy, I make kale chips!  Check out the recipe below to make your very own. You can also add various seasonings like Sea Salt, Cumin, Garlic Powder, Cayenne or Chili Powder or any other healthy herb or season blend and you will knock your own socks off. Check it out and let me know how you like your Kale and your Kale Chips!


Clean Eating, Diet, Health, Healthy Eating, Recipes

Raw Food: Carrot Cake with Vanilla Orange Creme

So, I have been doing pretty well with the clean eating for the most part. I’m now comfortable with cooking and experimenting with various foods, spices, herbs, and vegetables, but one thing that I’ve always been weary about is Raw Food. I found a new vlog called “Fully Raw Kristina” and she showed a video about Raw Food Carrot Cake Cupcakes. My stepmom, raved about them, but I was still skeptical, but we ended up making them…and, they were DELICIOUS!   They had a perfect flavor and because they are sweet and have a great texture, you feel satisfied with these little sweet treats. The Vanilla Orange Creme frosting was amazing, to the point where I would want to use it now for traditional cakes and cookies.  I’m now taking more time to explore more options for Raw Food recipes.  See the photos, recipe and video below. Enjoy!
photo 3


Equipment & Ingredients for the Carrot Base:
Food Processor
Cupcake Holders/Fillers
Approximately 2-3 Cups of Shredded Carrots (Food Processed)
1.5 Cups of Dates
1/2 Cup of Walnuts
Tblspn of Cinnamon
Fresh Slice of Ginger
Dash of Turmeric

Combine all ingredients in a food processor until the mixture reaches a blended consistency. Spoon into your cupcake liners and refrigerate for at least 2 hours.

photo 1 photo 2

Equipment & Ingredients for the Vanilla Orange Creme Frosting:

  • 2 Cups Soaked Cashews
  • 1 Cups Pitted Dates
  • Small Scrape of Fresh Vanilla or Splash of Natural Vanilla Extract
  • Fresh Squeezed Orange Juice from 2-4 Oranges

Blend in a Vitamix or powerful blender, it may take a few minutes to get it fully blended and the proper consistency of frosting.

Spread this frosting onto your cupcakes with a spatula or use a piping bag.  If you don’t have a piping bag, you can always cut off the tip of a ziploc bag.

Diet, Health, Healthy Eating, Motivation, Recipes

Guilt Free “Burger”

20130813-153304.jpgFor those who know me, they know that I love BURGERS! Seriously, I’m from the midwest and not gonna lie, I’m a beef raised girl.  But, I also know that eating burgers all of the time are not going to help me stay committed to my mission of eating cleaner and healthier.  For those who know me, also know that I’m into depriving myself, so I like to find ways to get creative with making healthier choices.  Like today’s lunch, which was AMAZING!  We had a BBQ last night and yes, I had a burger, but there was no way that I could do a burger again, so I compromised and made a grilled Portabella Mushroom Burger, instead.  It was still super filling and tasty, but it wasn’t heavy and I didn’t feel like crap, after eating it. Plus it gave me energy to crank through the second half of my day, preparing for my upcoming fitness challenge

 Here’s the recipe:

1 large Portabella Mushroom Cap
1 Tblspn of olive oil
1 garlic clove crushed
Dash of Montreal Steak Seasoning

Mix the oil, garlic, and spices into a bowl and brush over the mushroom cap (top and bottom). Grill the cap until it starts to soften, then flip for a few more minutes. 

Top with grilled onions, cheese, lettuce, tomato and mustard and put on a whole wheat bun.

Enjoy! Serve with grilled corn or a nice green salad.

Clean Eating, Diet, Health, Healthy Eating, Motivation, Personal Development

Tips for eating healthy at the office


I had a friend who reached out to me, because she is struggling trying to eat healthy while at work. I can remember when I was working in Corporate America and between back to back meetings, office birthdays, potlucks and happy hours, coupled with sitting for hours at end glued to the computer and my desk, made it hard for me to eat healthy. I had a “grab and go” diet while at work and usually I was grabbing fast food, processed foods, or something from the vending machine. (No wonder I felt groggy and sleepy during the day!)  But here are some tips that I shared with my friend to help her out:

  1. Make a Shake or Smoothie for breakfast. This is super simple to make and takes a few minutes to prepare, plus you can make it and drink it on your way to work. I drink Shakeology, because it’s a complete nutrition shake that keeps me full until lunch and gives me tons of energy.
  2. Create a Healthy Snack Drawer: Keep your desk or office stocked with Nuts, Dried Fruit, Whole Grain crackers, and a jar of peanut butter. Keep it at arms length, so you can easily and quickly eat a healthy snack
  3. Bring an insulated lunch bag filled with healthy food. For non-perishable foods like Greek Yogurt, Cheese Sticks, Hummus, and fruit, you can keep them cold by using an insulated bag and keep it at your desk.
  4. Pack your lunch. This sounds pretty simple, but not only will it prevent you from running out to the nearest fast food place or vending machine for a lunch. If you pack it, you eat it. That’s my rule.  Even if you pack a lunch only 3 times a week, you could save yourself a few hundred calories and a few bucks. Pack a sandwich or a wrap or even left overs from a healthy meal that you made (wink wink) or a salad.
  5. Set a timer every few hours. Sometimes you can get so busy at work that you forget to eat or drink water. To keep your metabolism up, you should be eating every few hours and drinking tons of water. Set an alarm on your phone every 2 – 3 hours to remind you to eat something healthy and drink 8oz of water.

Hopefully, these tips will help you to stay on track with your healthy eating while at work. Do you have any other questions that I can help you with? Just comment below and I’ll do my best! If you need additional help, I’m here to help!