I’ve had a lot of questions in my Wellness Workshop regarding complex carbs and proteins .I’ve had some questions about how to eat clean or fuel your body so that you see maximum results from your workouts. There was a time when I was considered insulin resistant and my endocrinologist sent me to see a nutritionist . I learned a lot about how our bodies react when we eat the right foods together.
Here is what I know : Any diet that restricts any of the three macronutrients- carbs, proteins and fat is bad news. Each member of this trio is necessary for your body to function properly. But how much do you need of each? Well here we go, I am going to tell you!
There are 2 types of carbs, simple and complex. Simple carbs are also known as sugars (often white foods such as flour, rice, sugar and others). They break down easily and tend to send blood sugar levels out of control.
For the most part, you want to avoid simple carbohydrates, with the exception of fruit. Fruits are simple carbs, but they contain vital nutrients and vitamins as well as fiber, which slows digestion.
Complex carbs are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood-sugar levels. Vegetebles, fruits and whole grains are all complex carbs. They fall into 3 categories.
Starchy Complex Carbs from Whole Grains
• Brown Rice
• Cream of Wheat
• Wheat Germ
• Whole-grain pasta
Starchy Complex Carbs from Vegetable Sources
• Beans • Carrots
• Split Peas
• Sweet Potatoes
High Water Complex Carbs
• Brussels sprouts
Complex Carbs from Fruit
• Citrus Fruits
Protein is primarily found in meat, poultry, fish and eggs, but is also found in dairy and to some degree in vegetable and grain sources. Tofu, chia seed, quinoa and hemp seed are complete proteins. Other plant based protein sources must be eaten in combination in order to be complete. For example, the chickpeas and sesame paste in hummus combine to make it a complete protein.
• Beans of all kinds
• Beef tenderloin
• Canned salmon, packed in water
• Canned tuna, packed in water
• Chicken breasts
• Fresh fish (cod, salmon, tilapia)
• Lean ground turkey
• Low-fat cottage cheese
• Natural nut butters(almond, cashew, peanut, ect)
• Plain non fat yogurt
• Pork tenderloin
• Unsalted raw nuts and seeds
Healthy fats are an equally important part of the macronutrient triad. In fact, they offer the most energy and help with the absorption of vitamins A,D, E and K. Better still, they are necessary for keeping you warm, protecting your organs and for optimal brain functioning. We’ve been afraid of fats for a long time, but it’s time to embrace the healthy ones, steer clear of trans fats and use saturated fats in moderation.
• Avocado oil
• Coconut oil
• Flaxseed oil
• Grapeseed oil
• Hazelnut oil
• Nuts and seeds of all kinds
• Olive oil
• Pumpkinseed oil
• Sesame oil
• Sesame seeds
I hope you find some of this info useful when it comes to how to pair foods together. Pairing a protein , healthy fat, and a complex carb together will keep you full longer, stabilize your blood sugars, and it will allow your food to metabolize better.
To join my amazing Wellness Community or If you have any further questions, be sure to email me at Jaclyn@TheFitHairdresser.com
We all go through this. We do so good and then we have those weekends where we over indulge. Maybe you’ve been doing so good with your eating clean for a week and break it completely. I’ve been there. We then wake up feeling guilty about it the next morning. Monday mornings can be hard to start fresh when you’re feeling sluggish from binge eating, drinking, or not having any exercise.
So what do you do ?
I think its important to talk about what NOT to do first.
DO NOT SKIP MEALS. It might be tempting to go a few meals without eating because you feel compensated enough from your weekend. This is one of the worst things you can do. It throws your body out of wack by potentially slowing down your metabolism and enducing stress hormones. Not to mention, you’re just fueling that sluggishness that you are trying to steer away from. Aim for small meals every 2.5 to 3 hours and focus on eating more veggies and lean proteins at each meal .
Now that you know its important to not skip out on eating, always remember that healthier ways of thinking play a big part in getting over this slump.
Silence Your Inner Critic. Imagine what you would say to a friend who was overly critical or putting herself down .Would you encourage the criticism ? I don’t think so . Treat your inner critic with compassion when she shows up . Allow yourself to love yourself for who you are and accept that you’re a work in progress.
” To be beautiful means to be yourself . You don’t need to be accepted by others. You need to accept yourself .” Thich Nhat Hanh
Your inner critic can pack a powerful punch . I used to be my own worst critic. It gets you nowhere. She comes back from time to time. I try to fuel my brain with positivity rather than let it defeat me sometimes. Its that voice inside your head making you over analyze your decisions over and over . This leads to self sabotaging ways. It makes me want to avoid everyone. But practicing positive habits can truly improve all of this.
So now that you know what I think you shouldn’t do, lets talk about what you should do after a weekend of over indulging .
You should recognize that any kind of change can be tough to implement. Its even harder when you’re first starting out . Make a pact with yourself that you will stay committed and motivated by constantly applying these tips to get back on track. Recognize that every day is a chance to start over. These bumps in the road are normal and they don’t make you a failure. I always tell my clients in my online accountability groups that even the most successful people out there have hiccups. Willpower is like a muscle. The more you work on it, the stronger it will get.
Hydrate. As soon as your feet hit the floor each morning, aim to hydrate as soon as possible. I like to have a glass of water while I’m making my morning coffee. Adding some fresh lemon to your water can boost your metabolism and jump start your morning. If you really want a good detox drink, you can aim for adding a little apple cider vinegar to some hot water with lemon. Its important to hydrate throughout the day before meals and carry your water bottle with you. This will help with bloating and swelling from the overeating and sodium that is still in your body. You should always aim to drink half your body weight in ounces if you want to hydrate well.
Avoid The Scale. Just don’t even look at it. I always tell the amazing woman in my accountability groups that the scale does not always measure our progress. Its ok to measure yourself on day 1 of our accountability group and the last day too. After a weekend of indulging means that you might just be setting yourself up for negative thinking and disappointment.If you really ate and drank as much as you think you did, you’re likely dealing with bloating , water retention and poor digestion. Give yourself a few days to get yourself back on track.
Clear The Crap. If you know you have leftover pizza and your willpower isn’t strong enough yet, why put yourself through that? Ditch the cookies and the processed sugars. Its ok if you throw them out. Ditch them. If you have little ones like me, make it a habit to teach them how to make healthier recipes. Make it a family adventure rather than depriving yourself.
Exercise. It’s extremely important to get a minimum of 30 minutes of exercise daily. This will not only help your body burn off all that sluggishness, but it will make you feel refreshed and renewed. I love the feeling after a workout. Once those happy endorphins start kicking in, you will feel good. If you’re not feeling it or you feel extremely unmotivated to do so, give yourself 10-15 minutes into your workout and I can guarantee that you will feel better. I love my workouts at home. I throw on my music and get to work. I love having something to follow so I’m not wasting any time and I’m getting a good workout in. Of course there will be days when you miss it but if you aim for it daily or mark it in your calendar , you will at least develop a consistent 5 day workout regime.
Plan Your Meals. Just because you suffered a binging episode, doesn’t mean you have every right to keep feeding the habit. In fact, you should draw your line in the sand. Get out a sheet of paper, write out your grocery list, and take action. Taking action means getting your menu planned for the week and making sure you have everything on hand. When I first started my fitness journey, I was all over the place. I didn’t know how to meal plan or prep. In fact, I would constantly get upset with myself because I would leave the food to spoil or I never got to making any ahead of time. Make your plan as clean as possible. If you indulged a bit too much after you’ve been doing really good nutrition wise, you will likely feel sick or not like yourself the next day. Put those fruits and veggies to work! Get that lean protein into your body. Avoid those processed foods and sugars. If you’re anything like me, starting your day off with shakeology is the best way to jumpstart your day of clean eating!
So how do you plan for a good week ?
Start with seeing what you have on hand so that you won’t let it spoil. Pick 2-3 recipes to make ahead. Whichever program I’m following, I tend to try at least one new recipe a week from the program eating plan to make it more exciting. Don’t go overboard and try to make new recipes all at once. Keep it simple. These meals you will make ahead of time can be stored in the refrigerator for your lunches throughout the week. What works for me is storing a big container of a good carb, protein, and veggies on hand and easy to access. I like to package my meals on the day of. Having food on hand already made makes it very easy to put it together when I need to. Some people prefer to measure out their food right away and prep for the whole week at once. Find what system works best for you and your schedule. I find that having 2-3 meals for the week already made makes it easy to stay on track. Having my dinners planned on paper for the week makes it even easier to stay on track.
Will you be at your child’s practice?
Maybe you have a late appointment ?
Maybe you will be too exhausted a few evenings out of the week ?
You almost always head to the drive through. Not this time. Set your excuses aside and remind yourself that we all have the same amount of time in a day and we all have our priorities. Its time you start making yourself a priority by planning ahead. Practice getting yourself on track every single day. One day at a time. Avoid this by planning out your menu and using your crockpot when you need to. Having 2-3 meals pre made makes putting together a quick dinner or bowl together for dinner on the nights you come home later than usual. Planning is key. Make it an intentional habit to discipline yourself to sit down, plug into your weekly priorities, and plan your menu for the week. This will save you so much time and you will feel happy and confident knowing that those small daily efforts are compounding into life changing habits. It doesn’t matter how many times you fall or over indulge. What matters is that you continuously get yourself back on track.
Find An Accountability System . Commit to having a friend or a group of people to check in with. There’s nothing more motivating to get you out of bed than someone to check in with. Knowing that there is a group of people on the same path as you is motivating. Sharing your highs and lows together makes a great support system. I am always hosting an online health and fitness accountability group. In my groups, I share tips on motivation, what to eat, what to avoid, and how to craft together a good meal plan. We talk about emotional eating and I share recipes and tips. If you need a bit of direction or don’t know where to start, let’s talk! Email me at Jaclyn@TheFitHairdresser.com or comment MORE INFO below. Our next group starts with our plan and prep week starting on March 26th. It’s not too late.
No one is going to be perfect all the time. It’s ok and even encouraged to let go and have a little fun once in a while. We live in a world where temptations exist everywhere. Just because you slipped for a few days doesn’t mean you can’t get back up and headed in the right direction . Let it go. Focus on the positive . Did you have ” fun ” while you fueled your body with crap? If your answer is yes, then guess what! Welcome to the club! Keep pushing. Remember that this is a lifestyle and not some kind of quick fix. Love yourself for who you are and who you become along the way. Whatever you do, don’t give up. Recommit to your journey. Don’t be afraid to live happy and healthy. Staying on track is less about ” being perfect” and more about recovering from those ” imperfect moments ” . Don’t make indulging too much a habit. Accept it’s happened once it’s happened, and keep moving forward. Be sure to subscribe to this blog to receive updates.
I am getting together with a group of other woman who all want to lose weight and accomplish some goals. Together we will hold ourselves accountable and get results. If you are someone who is looking to get started on your journey or needs that extra push , comment INTERESTED or email me at Jaclyn@TheFitHairdresser.com
We enjoyed our sunday family day. My five year old is really into baking and she asked if we can make banana bread. If I have a homed treat in front of me, I just don’t have that kind of willpower. So we decided to make a recipe we found off the beachbody blog. This recipe is fixate and clean eating friendly .
I was a little hesitant at first considering there is no sugar added aside from the sweetness of the bananas . The kids loved them!!! My husband enjoyed a few as well! These muffins can be used as a snack or for breakfast.
Breakfast Banana Muffins
Serves: 12 servings, 1 muffin each
Nonstick cooking spray (optional)
2 cups whole wheat flour
2 tsp. baking powder
½ tsp. baking soda
½ tsp. fine sea salt (or Himalayan salt)
1 large egg, lightly beaten
¼ cup raw honey
¾ cup unsweetened almond milk
¼ cup extra-virgin organic coconut oil, melted
1½ tsp. pure vanilla extract
3 medium ripe bananas, mashed
Preheat oven to 350° F.
Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.
Combine flour, baking powder, baking soda, and salt in a large bowl; mix well. Set aside.
Combine egg, honey, almond milk, oil, and extract in a medium bowl; mix well.
Add egg mixture to flour mixture; mix until just blended.
Gently fold in bananas.
Evenly divide batter among prepared muffin cups.
Bake 18 to 23 minutes, or until tester inserted into the center comes out clean.
Transfer muffins to rack; cool.
Do you struggle with what foods are healthy to eat?
Do you struggle with how often to eat and portion sizes?
Do you want to learn more about how to fuel your body for energy and healthy weight loss?
Do you want tips to make healthy eating a lifestyle change vs a crash diet?
Join me for a one week group where I am going to teach you how I got started with clean eating.I am going to share a sample grocery list, snack ideas, simple easy 30 minute meals, and more! Its not about low fat and fat free. I tried that, it didn’t work! The quality of your food is the key to success. My goal is to help you learn and get started now!! This 5-day group is designed to empower and equip you to make healthy choices in your everyday life, to replace some bad habits with some better ones, all to assist you into becoming a healthier, happier, sexier version of YOU! Don’t misunderstand. THIS IS NOT A DIET. I have not designed this short 5-day group to be a crash diet, because crash diets are quick fixes and do not help you live longer or better in the long run. This is designed to motivate and inspire you to make small SUSTAINABLE changes everyday toward a better lifestyle.
What you can expect from me:
We will cover basic clean eating essentials, why they are important, share quick tips, food prep & recipes, and help motivate you toward your healthier lifestyle.
What I expect from you:
Be present in the group by posting questions, comments, or sharing a personal story or experience. Choose a few ideas from this group and implement them into your daily routine. Commit to get moving daily. It doesn’t matter what you are doing. Just exercise. Take a walk, ride a bike, lift weights, run a mile….just DO SOMETHING 🙂 And drink water. Lots and lots of water. THATS IT!
So are you ready to join? To Join:
You must have LIKED my fit page https://www.facebook.com/JaclynCeron/ and be sure to comment Im Interested or Click GOING on the event link below. https://www.facebook.com/events/619189571625421/
Its officially a NEW YEAR and that chilly air and busy evenings are coming fast!! So in our family that means the crockpot comes out! Comfort foods start cooking and we dig into our clean eating recipe book for some of our favorites!
Comfort foods usually mean heavy cream, lots of carbs and a ton of calories! But did you know that you can preserve flavor, enjoy comfort foods and not kill your calories in one meal?
I’ve decided to share my favorite clean crockpot recipes in a FREE 5 day clean eating crockpot group!
I want to not only give you the principles of clean eating but share with you new recipes to try each day for 5 days!
So if you struggle with clean eating, if you struggle with juggling all your busy women duties with staying healthy then this could be a great opportunity to network with other busy women, eat a little healthier and stay motivated to make some healthier changes. After all 80% of your results in health and fitness come from what you eat!
So come hang with me for the week and learn all about clean eating crock pot recipes!!! We will start on MONDAY January 30th!
1. Step 1 is to like my page, ( The Fit Hairdresser ) https://www.facebook.com/JaclynCeron/?fref=ts
2. Step 2 is to request access to the private group via the link that will be provided in this event page on Friday, January 27th! (You will not be able to access the link, unless you’ve liked the page!)
3. Share this event with another busy lady who could benefit from the addition of quick, easy, healthy and yummy crock pot meal ideas that the whole family will love.
Make sure you click “GOING” and accept my friend request to join!!
***Send me a message at Jaclyn@TheFitHairdresser.com for the details if you have questions! Put in the title “crockpot group”
Please refrain from requesting to join the group if you are already a coach or working with another coach! DEAL! 🙂
HOW IT WORKS:
Each morning (beginning January 30th) I will post the tip of the day in the group page (which you will have access to after liking my page). After you complete the assignment of the day comment below the post so I can track your involvment for prizes.
Why would I want you to keep track of your progress?
1) Because I want you to succeed. I’m here to be your daily accountability partner!
2) There will be a prize awarded to the top posters at the end of the challenge!
Lets do this!!
Welcome !!!How to become a part of the crockpot group!!! ����Check this out for all the details!!1. Did you like my The Fit Hairdresser page?2. Did you invite someone to join?3. Did you send me a friend request so that I can add you to the private group? If so then I will be returning all messages in the next 24 hours. Lets do this!!!Stay tuned for the link to add yourself to the group within the next few days!!!It's time to clean up your favorites and give you the tools to succeed when life is crazy or busy!!!I want us all to have fun!
Posted by Salvador N Jaclyn Ceron on Monday, January 23, 2017
I love eggs! I know most of us have busy schedules leaving us little time as we scramble to start our days. But this doesn’t mean we can’t eat healthy in the morning. If I know my mornings will be crazy, I always set some time to make some egg and veggie cups.
This muffin tin baked eggs recipe is pretty awesome. It will take a little prep time, but it will yield about four days worth of breakfast with no fussing in the morning, and you will have a healthy breakfast in no time.
You will need
- 1 Dozen Eggs
- Veggies of your choice ( I used mushrooms, sweet peppers, zucchini, spinach )
- garlic ( I use 3 frozen cubes or garlic powder )
- himalayen salt
- salt free all purpose seasoning (or seasoning of choice )
- Preheat oven to 350
- Chop veggies small
- sauté in a pan with olive oil and garlic for about 4 minutes. Not too long because it will cook more in the oven. Add salt, pepper, any seasoning you like. Set aside.
- In a large bowl beat all 12 eggs add a tiny splash of water to add some fluff to your eggs.
Spray/lightly oil muffin tin. Eggs will stick!
- Scoop veggies into muffin tin. Top off with egg mixture.
This is a favorite in our household. Im not going to lie…sometimes I want to have about 2 -3 in one day . This recipe is husband and kids friendly too. Whenever I make this favorite of ours, I always get my kids involved. They love helping in the kitchen whenever they can.
This weekend has been a productive weekend in the Ceron household. In the midst of getting household duties taken care of , I foot that I had shrimp defrosting in my refrigerator. This recipe is simple, quick , and delicious!
Let your shrimp marinate in lemon and Mrs. Dash lemon pepper for 10 min. I made this with frozen cooked large shrimp from Costco.
1. Cook shrimp on stove with olive oil for about 2-3 minutes until starting to get pink
2. Add chopped asparagus and Brussels ( I had them chopped already from the other day!👌)
3. Add about 1 tsp of onion powder , 1 tsp garlic powder , a sprinkle a little Himalayan salt . I also added about 1 Tsp of smoked paprika .
4. Cook about 5-10 on medium heat constantly turning
You can eat this with a grain of choice but I usually just eat it alone!
I’ve spent the last few days getting my challengers situated as we set out to begin our NEW Summer Ready Challenge next week and one of my clients asked me what were my suggestions to stay on track while her son is out playing baseball playoffs all weekend. I feel as though this topic is good for most people who are working full-time, training, and trying to stay on track. I always like to make sure that everyone is ready, mentally prepared, and setting themselves up to succeed. The most important thing to remember when anyone is trying to eat better is to always make sure you have everything on hand. ” Fail to plan. Plan to fail”
I thought I would express my TOP tips on how to manage clean eating while you are out and about. Mind you, these are just tips that have worked for myself and others. They may or may not work for you, or you simply might find one or the other more useful.
If you know you have a busy day or two ahead , plan your meals. Find one or two nights where you can prep your food. If you have to prep the night before, great. The key is to never go a day without not knowing what you will eat. Chances are you will end up super hungry and reach for whatever is in site and thats not a good idea right? I bulk- cook my chicken either in the oven or the crockpot. I then bulk cook some veggies I have on hand . I separate so I have it all ready. Sure it’s work, but you feel great when you do it. Find th
e time in your schedule to make it happen. We get so temped and let’s not let that stand between YOU and your fitness goals.
- Invest in a small cooler and ice pack to keep prepared and refrigerated foods cold.
- Plan Ahead– Plan in advance. Where are you going? Make a list and go purchase it all. Think about your trip, and bring what you need so your not left feeling stuck and hungry.
- Pack protein and complex carbs -If you’re anything like me, you want to measure your foods with the handy and fun 21 day fix portion control container system. When I know I will be pretty active for the week, I like to purchase easy to grab meals. Pack east to eat left-overs or make a huge batch of Pre – grilled chicken and pre- packed salad, hummus and veggies, shakeology in a shaker cup to add milk/ water to. Turn on dinner in the crockpot before you go to bed, apple slices and almond butter, fresh fruit with nuts, egg whites . Think about what you want and make it fun.
- Pack heart- healthy unsaturated fats such as pre- measured ( in your blue container) almond butter, nuts or pre packed hummus.
- Quest bars– protein bars aren’t the greatest when it comes to whole food nutrition, but it gets the job done and maintains your energy levels. These bars are low in carbs and sugar, and high in protein. Always check your protein bars and my advice is double digit protein, single digit carb, and single digit sugar.
- Stay hydrated– drink water and make sure to have plenty of fluids while you are on the road. Water before and after meals is not only good for us, but it relieves fatigue, improves the mood, helps in digestion and constipation, aids weight loss and flushes out toxins.
- Schedule your workouts– wake up earlier then usual to get at least a 30 minute workout in. Or get a walk in at the park Studies show when you work out, you’re more likely to succeed during the day and fuel your body with the right foods.
- Don’t deprive yourself-You should never deprive yourself. In fact, its good to indulge every now and then . I do advise moderation in your splurge foods . If you want that cake , have a few bites. If you go out for pizza, have one slice instead of three. I believe in the 80/20 rule. 80 % healthy and 20 % indulging.