How to survive Disney CK Style


By Meredith West


West Family

I LOVE DISNEY! My family loves Disney World! Disney is a magical place where wonderful memories can be made with your family, but those memories shouldn’t be at the expense of your health. So of course, we’ve got you covered with our Eating Out in Disney Guide (PDF download below) and park tips and packing tips to always be prepared for any meals during your stay at Disney!

If you really think about it, Disney World—or any vacation for that matter, is just another week. Do you normally wake up on am Monday and say “I am going to gorge myself this week, stuff my face with every treat that comes my way, and not have a plan.”


In the Clean Kitchen 12 Week Challenge, we teach our clients to prepare for the expected and unexpected. Having prepped meals, snacks and a plan for eating out sets us up for success. A few treats or an off-meal will not stall progress towards your goals, but an entire vacation of bad choices can set you back not only physically, but mentally as well. It’s hard to reset after a complete fall off the wagon! Do yourself a favor and at least let the wagon drag you, ha!

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Coach Jamie’s Favorite Kitchen Things


Being in the kitchen a lot you get a feel for what makes the process easier. These are a few of my favorites and ones I use daily! I may add more to this list later so keep checking back 🙂

Check here to see details about our next upcoming Clean Kitchen 12 Week Challenge. It’s our online coaching program designed to help you become self-sufficient in the kitchen and in daily habits so you’ll never need another gimmick diet again.

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Meal Prep 101 Cooking Demo Class


Here is live video from our August 2, 2017 cooking demo at The Kitchen Table is Hattiesburg! If you were not able to attend but still want some great info, give it a watch. We share some of our tips in the kitchen to make meal preps fast and simple. Not to mention some clutch onion chopping and grape slicing techniques!

Download the free PDF of complete grocery list, equipment list, and recipes used for the Meal Prep Demo Class here. CkMealPrepDemo_recipes PDF

Learn about our upcoming Clean Kitchen 12 Week Challenge here. You get a personal coach to guide you through the sometimes confusing world of learning how to eat healthy and make it a lifestyle!

Hand Size Portion Control


In Clean Kitchen, we do not count calories. Because when people eat, we are not looking at our plate knowing exactly how many “calories” we are eating. We eat portions of food, not counted out macronutrients. No calculators, no adding up your macros. Just simply use you hand size as your guide to portion control.

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My First Bone Broth


Bone broth is getting super popular. I’ll admit, I never really gave it much thought until recently when a Clean Kitchen client, Carly, asked me if I had any good soup recipes. Carly was in the middle of the CK 12 Week Challenge and about to have a procedure where her recovery required her not to eat solid food for 2 weeks! Talk about a doozy right smack in the middle of her 12 Week Challenge. It was just what I needed to to get inspired. Carly, just so you know, you inspired me to think outside my comfort zone and dig a little deeper into making clean eating work, even when faced with a “mush diet.”

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Cheap Week Meal Plan: $2.10 per meal


This was a meal prep menu built strictly for one purpose. Get it done cheap. Healthy eating is for EVERYONE. Not just for those who have the perfect meal plan or the means to buy the freshest, specialty ingredients. Keep reading. You can also download the full meal prep menu, recipes and grocery list at the end of the article! BOOM!

SIGN UP HERE for the next Clean Kitchen 12 Week Challenge!

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Lifestyle Habit #3: Eat More Protein


Clean Kitchen has 4 Big Lifestyle Habits we teach in our 12 week program.

Habit #1 is Drink More Water.
Habit #2 is Eat More Plants.
Lifestyle Habit #3 is … Eat a protein serving in every meal.

One of our goals in the Clean Kitchen 12 Week Challenge is to get you in the habit of eating a protein serving in every meal, including snacks.

How much protein should you eat?
Do not worry about counting grams just yet. First you have to get in the habit of choosing protein in a correct portion size. We like to use our hand as a portion size guide. Look at your hand and thickness. Use this as your portion guide for every meal you eat!

WOMEN: One palm size portion
MEN: Two palm size portions

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#2 Lifestyle Habit: Eat more plants!

Your diet is most likely acidic.

Chances are, you need to eat more plants, and without realizing it you probably eat lots of Acidic forming foods:

  • protein
  • processed foods
  • grains
  • dairy

This is bad if your goal is to change your body—AND if you do not eat much of fruits and veggies.

You need to eat more plants—alkaline-forming foods to buffer all that acid in your body!

Eating a diet high in acidic food without eating alkaline-forming foods (fruit and veggies) will result in:

  • muscle loss – no matter how much protein you eat
  • bone loss – no matter how much extra calcium you try to supplement
  • decreased performance in your workouts

Simply put, without eating plants your body composition will not change like you want it to. Your body will not function like you need it to to burn fat or build muscle.

Plants offer our bodies nutrients of vitamins and minerals we can not get else where. Even if you take supplements, nothing compares to real food. So eat up those plants!

Where can I start?

Easy. It starts with setting a new habit. Just pick a plant you want to try. Eat that plant everyday, one serving per day will do, for 2 weeks. Then add another to the menu for the next two weeks. Start small and build from there!

An apple a day is a great place to start.

Check out more info in this article from Precision Nutrition, “All About Dietary Acids and Bases” by Ryan Andrews, and why this is very important to your health. Great read!

#1 Lifestyle Habit: Drink more water


During the 12 Week Clean Kitchen Challenge, we teach you how to apply simple daily lifestyle habits that will get you to your goals. We have our “Four BIG Habits,” which we consider to be the core of a healthy life. First up, you need to drink more water.

This very simple habit, that can cripple the best of us. If you are thirsty reading this, stop now, go fill up a glass of water, then continue reading.

Drinking more water is not just one of the Clean Kitchen 4 BIG Habits, it is the number one, most important habit of them all. You do not have an option, you will literally die without water!! Well not immediately anyway. So before we get that desperate, let’s knock dehydration in the teeth and amp up that water consumption!

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