CK Book List

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Coach Jamie’s Book List

There is always someone out there who knows more than you. I could never learn everything I needed to know about nutrition or fitness even if it was my job…oh wait, it is….good thing there are smarter people out there than me!

The sooner you realize that, the better and more successful you will become. The most successful people have mentors and teachers—forever. Whether you personally know that teacher or you follow their work from behind a screen, you can learn from their wealth of knowledge to make you better in any area of your life.

Be the forever-student.

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Perfectly Portioned, dairy-free Smoothies

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Smoothies are a little sneaky. There are all kinds of fancy recipes out there calling for lots of different add-ins that usually result in a pretty high sugar shake. But here at Clean Kitchen we teach our clients how to make perfectly portioned smoothies so things do not get out of hand. Check out 3 dairy-free smoothies, that are not only simple, but tasty as well!

It is as simple as sticking to our meal habits, protein + plants + fats = meal.

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Garlic & Apricot Balsamic Shrimp

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Garlic & Apricot Balsamic Shrimp are easy, simple, and best of all delicious! Nothing makes cooking quick tastier than the balsamic vinegars and oils from J. Olive Co, like this pairing of Apricot balsamic and Blood Orange olive oil. Throw it together with a quick coleslaw using the same pairing!

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Absolute Freedom

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By Rachael Myrick

My journey towards being healthy and having a healthy relationship with food has been years in the making.  As a child, I struggled with being overweight until I hit my awkward pre-teen growth spurt. 

Flash forward to college years, I competed in Miss Mississippi and dropped to the low weight of 100lbs to get ready for swimsuit competition.  I severely limited my caloric intake and worked out like a madwoman.  Sadly, this is actually what it took to win the swimsuit competition. 

My experience then definitely clouded my judgment of what eating healthy looked like.  Less calories= less weight in my view. 

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Eating out in Tupelo!

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Eating on the go can seem daunting if you want to eat even semi-healthy. There are so many temptations on a menu, you can get distracted!

As a general rule when going out to eat, if I want to stay on track, I try to eat low-carb.

Not that I think carbs are bad, nor do I cut them out of my daily diet, but I like to know what is in my meal if I am going to truly make a good decision.

Here’s why:

Restaurants cook with lots of fat because fat makes things taste delicious. So what you might think as being a “healthy rice” side, could turn into a calorie bomb because it is cooked with fat, paired with your buttery fish and veggies.

You could ask for the food to be prepared without oil or butter, but again personally, that just makes for a miserable time eating out. (Fats taste so good!) You might as well have cooked at home. But feel free to ask if you find yourself eating out a lot. No harm in asking!

How to enjoy your restaurant meal without thinking you completely blew it…

…or trying to order a complicated meal, just stick to my simple rule— pass on the heavy carbs and order extra veggies. I do this every where and most places are happy to accommodate a substitution.

One of our most popular blog post is “Eating Out in the Burg,” a listing of local restaurants in Hattiesburg, Ms and what our coaches and clients order CK-Style. You’ll notice, most of the meals follow my rule above. And though we think these are helpful to get an idea of how to order at any restaurant or city, we thought we would expand our reach and into other cities!

First up is Tupelo, MS!

11390291_747001642065804_4181858216122549198_nWe’ve partnered up with FitCamp, a local women’s gym and indoor bootcamps, to give you the scouting report for local CK-approved eats. Coach Casey and her crew are living that CK-Lifestyle and ready to help Tupelo learn the CK-ways. Here’s what they have found around town!

Interested in trying out one of Coach Casey’s classes? Check out their class schedule on msfitcamp.tumblr.com!

Keep checking back, as we will update this post with more entries as they come in!

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Black Eyed Peas

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Instant Black Eyed Peas couldn’t be any easier to prepare! It’s the perfect plop-n-drop side dish, especially for your New Year menu!

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Ingredients

  • 1 pound dried black eyed peas
  • 1 onion, chopped
  • 1 carrot, chopped
  • 6 cups bone broth
  • 1 lb chopped ham
  • salt and pepper to taste

Directions

Put all ingredients in Instant Pot. Manually set for 30 minutes, once timer goes off let peas stay in pot for an additional 12 minutes. Release steam.

Check out more of our simple, healthy recipes here. And don’t forget to check out our upcoming Clean Kitchen 12 Week Challenge!

Jill Rutherford

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It’s really no secret that I’ve struggled with my weight my entire life.  Two years ago I was at my heaviest, and I was miserable to say the least. 

I read about Clean Kitchen and all the results past clients had, but I had an abundance of excuses as to why I wasn’t going to try the program, one of the main reasons being the cost. 

I took matters into my own hands and bought the CK cookbook as I, once again, ventured into a healthier version of myself.  I made great progress on my own for a while, but I eventually fell back into bad habits. 

I knew something had to change, so I finally made the decision that my health and well-being was worth the investment and to trust this program that so many others have had great success in.

I participated in the Summer 2018 Clean Kitchen 12 Week Challenge, and it taught me, for the first time in my life, how to eat to live instead of living to eat.  Even though it’s all very self-driven, having your own personal coach to help guide you and hold you accountable and to answer any questions you have makes all the difference. 

I have nothing but great things to say about the program and what it taught me, and the fact that I’ve been able to sustain it since the challenge ended is everything. 

The absolute game changer was when I decided to try a Versus class.  About 3 weeks before my CK challenge ended, I joined Anna’s outdoor class at Oak Grove.  I was concerned I wouldn’t be able to do the workouts because of some old injuries, but Anna put my mind at ease, and there’s been no looking back. 

Thanks to Anna’s Versus Outdoor class, I am stronger than I’ve ever been, and I’m continuing to see amazing changes in myself.  Like Anna keeps telling me, “This is just the beginning.”  I couldn’t be more grateful for being a part of the Versus family; their encouragement and support is like no other!

With 45 pounds gone, 17 inches lost , 2 dress sizes down, I’m a believer in this process! I truly believe this program is one of the best investments in yourself you can make. Want to learn more about the CK Challenge? Check out the FAQ page here.

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Tyler Florence’s Prime Rib Roast

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Horseradish Crust Rib Roast is a recipe courtesy of Tyler Florence from foodnetwork.com. See original recipe here—though I have omitted a few things to keep it simplified and my cooking time is a little different for my oven!

I have cooked this rib roast every year for Christmas lunch for the past several years. It is so easy to prepare, with minimal ingredients. I just put it in the oven in the morning and by lunch it is done! The secret is in the salty, horseradish crust—all the yumminess just soaks right into the roast!

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