- Eat more often. Eat 6 small meals every day spaced about 2-3 hours apart
- Make sure your last meal is at least 3 hours before you go to bed
- Eat breakfast EVERY day. You need to start with fuel in AM to boost your metabolism.
- Eat Fats but Healthy Fats every day.
- Eat carbs (grain or fruit) always with a protein
- Drink 2-3 liters of water daily (Your weight divided by 2 in ounces is a minimum)
- Carry a cooler packed with your meals so you always have healthy food available
- Depend of fresh fruits and veggies for fiber, vitamins, nutrients and enzymes.
- Be mindful of portion sizes. You likely need much less food than you think.
- Do not eat anything processed. Stick to foods with less than 6 ingredients.
I have several roles and each of them is equally important. At first you think “no way”, but each role is somehow related to and attributes to every other role. For instance, my role as a Business Woman contributes to my Engineering career because the personal development and team building I do as a Beachbody coach has rolled over into the way I conduct business as an Engineer. I am a better Engineer for it and it is reflecting in my paycheck, both engineering and Beachbody. My role as a Hard Core health conscious woman has attributed to the Fun Social Jenn because I look and feel better in my skin which allows me to feel more confident and outgoing. My dedication to being a good Furr Mommy and work ethic as an Electrical Engineer contribute to the health of my marriage because they are things that my husband admires about me and are at the core of why we fell in love. My role as a good wife contributes to my Beachbody Business because it keeps me focused. My husband is my partner. I count on the health of my marriage to keep me centered and on track. Otherwise my mind would wonder. It is important to identify all your roles and make sure you are giving 100% effort in all of them. If you slack off in one area because you do not find it as important as another, it will hurt your other roles whether you intend it to or not. There is a domino effect of failing in just one of your roles. Here is an example. Sometimes as people become parents, they begin to neglect their role as husband/wife. They are just trying to be an amazing mommy/daddy but being an amazing wife/husband is also very important especially since you are a role model for your children. Children learn what a healthy relationship looks like from YOU. If your marriage is not healthy, you will feel un appreciated and possibly depressed because at the end of the day children require lots of love and attention but don’t give it back until older. You are pretty much a slave to wiping drool and changing diapers for a few years. So if you are not receiving love and affection from your marriage partner this absolutely pours over into your job and friendships. It’s hard not to take it to work with you and with friends it’s likely all you can talk about or you are just not as social and fun because your mind is somewhere else. So be mindful of this domino effect and don’t take any role for granted and remember to be appreciative of the others in your life for the roles they play. Please share this so other people can be reminded as well.
- White beans taste awesome in pasta
- Garbanzo or edamame in stir-fries
- Black beans and pinto in burritios, tacos and quesadillas
- Lentils or kidney are great in salads and whole grain pita lunches.
- Nothing White. This means no sugar, white flour (includes pasta, bread, muffins, etc), no white rice. Literally tell yourself, if its white and is not a vegetable or fruit, its off limits. Some products are not white but have multiple ingredients so this requires you to read labels and make sure none of the offending items are in it.
- No Alcohol. This was a big sacrifice for me at first because I was in my 20's with no children when I started eating clean. But it was a necessary sacrifice I would make 100 times over.
- Eat Healthy Sources of Fats. Make sure that you are getting your fats from natural healthy sources. Some great options are: avocado, olive oil coconut oil, and nuts.
- Eat lots of vegetables, fruits, whole grains and lean meats. Quite honestly, you have a large variety of food available to you when eating clean it just may not be familiar to you.....yet. So try out some new recipe ideas with ingredients you have never tried before. You may find some whole foods you never knew you loved. And a big key to keep in mind is that you should never feel hungry or deprived. If you are doing it correctly, you will be moderately hungry before it is time for you to eat again. Staving off the hunger feeling will dramatically help with the sugar cravings and within a few weeks they should be gone completely.
- Treat Yourself. If there is something you just really love that is off limits when eating clean then it is acceptable and recommended to treat yourself occasionally. Be mindful though that this is a "cheat meal" and not an entire day or week. It is best to decide when you will have your cheat meal and how often. Make it part of your prep. This is your treat so have it and enjoy it but do not go overboard with it. If you choose to have some cake, don't eat the whole cake. Stick to the normal serving of that particular item. I personally love frozen yogurt covered with rainbow sprinkles and butterfinger so I get it on the way home from work almost every Friday.
- Stock a clean eating pantry and load the fridge up with fruits, vegetables, and lean meats. If you are looking for convenience stock your freezer with the frozen varieties. Just be sure the frozen fruit does not have added sugar.
Creamy Paleo Chicken Enchiladas Verdes are made with grain-free tortillas filled with seasoned, shredded chicken and topped with a combination of tomatillo salsa verde and “Cashew Sour Cream”. The resulting dish captures the essence of classic Chicken Enchiladas Verdes without the grains and dairy. The spiciness will depend in large measure upon the salsa you use – whether it be my homemade version or a jarred variety. The paleo tortillas lend a more “crepe-like” texture to the dish than standard tortillas. But I think you will agree creamy chicken-filled crepes are pretty delectable and should satisfy your craving for creamy chicken enchiladas quite well.
Cashew Sour Cream Sauce Recipe
- 1 cup cashews
- 1 tablespoon lemon juice
- 1/8 teaspoon salt
- 1/2 cup liquid (water, chicken stock or vegetable stock)
How to Make Cashew Sour Cream
- Place the cashews in a bowl, cover with water and allow to soak for several hours or over night. (Alternatively, you can cover with water, heat to a simmer and turn off the heat and allow to soak for at least an hour)
- Drain and rinse the soaked cashews.
- Place cashews in a food processor or high speed blender with the lemon juice, salt and about half the liquid. Pulse to process scraping the sides down as necessary. Add the remaining liquid and process for several minutes until extremely smooth.
Ingredients for Paleo Chicken Enchiladas
- 8 paleo tortillas
- 3 cups diced and/or shredded cooked chicken
- 2 cups salsa verde
- 1 recipe cashew sour cream, (approximately 1 1/2 cups)
- salt and fresh black pepper
- 1 ripe avocado, sliced
- 4 scallions, thinly sliced
- chicken stock
How to Make Creamy Paleo Chicken Enchiladas Verdes
- Preheat oven to 350º F
- Combine the salsa verde and cashew sour cream in a medium sauce pan and heat slowly until warm. Season will salt and pepper to taste.
- Mix approximately 1 1/2 cups of the salsa/sour cream mixture with the shredded chicken.
- Roll 1/8th of the chicken mixture in each of the tortillas (about 1/3-1/2 cup each) and assemble the chicken enchiladas, side by side, in a pan (use 9 x 13 or similar size/shape).
- Top the chicken enchiladas with the remaining salsa/sour cream mixture. (Thin out the sauce with extra chicken stock if it is too thick after heating)
- Cover with aluminum foil and heat in the oven for 30 minutes or until heated through.
- Remove from the oven and top with slices of avocado and scallions. Serve immediately.
Roasted Tomatillo Salsa (Salsa Verde)Ingredients
- 10 medium tomatillos (approximately 2 lbs)
- 2 jalapeño peppers
- 2 serrano chiles
- 1 medium-small poblano pepper
- 4 cloves garlic
- 1/2 small white onion
- 1/2 cup chopped cilantro (about half a “bunch”)
- 2 tablespoons lime juice
- 1 teaspoon salt
- Place the veggies (except the onion)- tomatillos, jalapeños, serranos, poblano and garlic – onto a baking sheet covered in aluminum foil.
- Roast under a hot broiler about 10 minutes per side (or until browned/slightly-blackened in spots)
- Remove from the oven and allow to cool
- Place the onion, cilantro, lime juice and salt into a food processor and pulse a few times.
- For a very hot salsa you can simply add the roasted veggies to the food processor with the other ingredients and continue to process until you have reached the desired consistency.
- If you prefer a mild salsa you should cut open the peppers and remove the seeds and the membrane surrounding the seeds. When I make it I leave in about half the seeds and membranes and it is on the medium hot side.