Life after Whole30?

I completed my whole30 a few weeks ago and some of you have been asking what’s next?!! Well, I LOVE how I feel eating on a whole foods plan and doing the Whole30 was just the kick in the butt I needed to clean up my act. No more picking at the kid’s mac-n-cheese or making pizza night a next day pizza lunch, okay… and dinner, again.

My plan is to continue to eat whole foods including some minimally processed grains like brown rice, and occasional dairy. The great thing about doing this whole30 is that I’ve cut some things out, like popcorn and chips (yeah trainers eat chips too), and realized that I DO feel better without them. It’s also relieved me of my physical cravings for the junk.

I have some serious confirmation that some foods just don’t work for me: SUGAR (definitely not- pretty much without exception), refined grains, and alcohol (although I WILL have a margarita and love it on occasion). Dairy seems to be fine for me although I just feel good limiting that to a bit of cheese, high quality protein powder, and Greek yogurt.

Trader Joe's Super Spinach Salad

The key to staying the whole foods course is absolutely, being prepared. Grocery shopping, washing and cutting fruit and veggies to make them easily accessible, cooking what you can in advance, getting a recipe collection you can live with, and finding pre-made items to fill in the blanks. THIS is what makes it happen and it is 100% worth doing a little work ahead of time to make it happen!

Food Prep Wednesday

Normally I try and get this done over the weekend, but I had a couple hours this morning to get some things done so here it is: butternut squash, brussel sprouts, spinach eggs, and chia pudding.

These pre-cut veggies from Trader Joe’s are a staple for us because they’re easy and can be used a lot of different ways. I add them to eggs for breakfast, salads for lunch, and as a side for dinners. Plus, the munchkins will eat them =D

For the eggs, I heat frozen organic spinach according to the package and drain. Then add to a dozen lightly beaten eggs. Lightly beaten sounds like apposing ideas, but I know you get the picture Lol.

Just pre-heat the oven to 375 degrees and put veggies on the top rack and eggs on middle rack. Take eggs out at 15 minutes and let cool. Stir veggies and place back in for 20-30 more minutes until squash softens.

Also, madeΒ the Chocolate Coffee Breakfast Chia Pudding recipe from Paleomg. I doubled her recipe (except for the honey I kept the same amount to cut back on sugar) and split amongst 4 small Ball jars. And OMG, it’s Ahmazing!! You’ll want to give this one a try!

Buns and Thighs: 8 Minute Workout

Try this 8 Minute workout for lower body toning! If you are having trouble (like I did) with the single sided sits- I offer a modification at the end for these. All you need is a sturdy chair!

Step Ups: 20 per side
Butt Taps (or squats if these aren’t happening): 20
Single Leg Sits: 20/side
Hip Raises: 20
Single Leg Hip Raises: 20/side

Subscribe toΒ my YouTube channel for more workouts to come and thanks for sharing! Instagram @miwafitness #miwafitness

Eat Clean Party Tips

It’s tough to make the decision to eat clean every time you sit down to a meal. This becomes exceptionally more difficult when warm weather celebrations are under way! Here are my tips on enjoying your summer gatherings without sabotaging your clean eating efforts:

  • Eat a snack before you go to your event. I like to have a piece of fruit or some veggies (especially if I think there won’t be any vegetables where I’m going). Grabbing an orange, apple, salad, or steamed veggies will start you off with something nutritious and keep you from showing up on an empty stomach.
  • Drink a big glass of water before you start drinking. Staying hydrated and filling some space in your stomach can keep you from eating out of thirst. Also, alternate between water and alcohol beverages if you do choose to drink.
  • Check out what’s being served before you fill your plate. Don’t just take some of everything. Pick the items you really want to eat and if there are some things you are having that are not on your plan, try to stick to a single portion.
  • Sit down to eat! This will slow you down and help you to know when you are full. Sometimes at an event, seating is limited so if you do have to stand, just move yourself away from where the food is being served to avoid mindless munching.
  • Portions can be difficult to assess when you’re eating at a party so try and give yourself some parameters. For example: filling a small plate twice or a large plate once.
  • Remember, eating clean is a lifestyle, so don’t worry if you’re not perfect! Plan for the splurges by eating clean until your event and after, but otherwise- ENJOY!!

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Bulletproof Coffee Obsessed!

When I first heard about bulletproof coffee I, like most people, thought it sounded gross… Butter in coffee??! But, I promise this stuff is worth a try! I like to use 1 tablespoon of coconut milk (the kind that comes in a can- unsweetened) with 1 tablespoon of grass-fed butter and a few drops of vanilla stevia (optional).

I’ve also make this with ghee, but the flavorΒ can be a little strong so I usually use a teaspoon instead of a tablespoon of that. You can also skip the butter and just do coconut milk. Whatever combination you use, blend for 20 seconds and enjoy! Trust me, you want to try this stuff =)

Super Easy, Healthy Dinner

Most of my friends and clients know I’m not much of a cook. I do, however, know how to make super clean meals quick and easy to get on the table that actually do taste good! I’m not a huge fan of using frozen burger patties (for the taste) so instead of freezing these leftovers from last night’s grilling, I just turned them into another meal.

These organic, grass-fed beef patties are good for using in different meals since they don’t have any breading or flavors added. I also LOVE the peeled and precut butternut squash from Trader Joe’s to make a quick side.