Client Sound Bites

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Our coaches are not simply going to tell you what you “should” be doing, they’ll help you discover what is really going on.

Eight weeks in to our Winter 2017 challenge, we asked clients,

What is one thing you have learned about your (past and present) eating habits through your CK experience?

Here’s what they said…

“I’ve learned it doesn’t have to be complicated. Keep it simple – plant, protein, water, repeat. Consistency is key.”

“I was focusing on the wrong things, I was avoiding the “bad” foods and restricting myself during the week and then binge eating on the weekends.”

“I am eating more food and losing weight!”

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Pour on the flavor With J. Olive Co.

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Clean Kitchen is all about making healthy eating really simple to do, and this is exactly why we have partnered up with J. Olive Co. to give you even more inspiration in the kitchen for easy meal ideas. Today we show you a recipe to cook for dinner, then re-vamp it for lunch the next day.

J. Olive Co. offers so many unbelievable flavor combinations of their infused olive oils and balsamic vinegars to transform any dish into a flavor bomb! All you have to do is pour the flavor on!

Why CK loves J. Olive Co. products:

  1. Packs a big flavor punch without all the sugar found in other dressings or marinades.
  2. Olive oils offer your body a boat load of healthy fat and antioxidants. Healthy fats keep your hormones happy!
  3. Balsamic vinegars offer antioxidants and help with your digestion!! Which translates into a healthy gut and better nutrient absorption.
  4. All their oils and vinegars come in sample bottles you can keep with you for dressings on the go! A perfect CK-type-of-hack, but also great to sample all the J Olive Co. flavors. Trust me, you will want more than one combo.

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CK Meal Prep: 3 Recipes in 20 Minutes!

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Crockpot Gyro SteakCK Veggie SoupChicken Parm Bake

Download a complete menu, recipes and grocery list. I also included some extra meals to think about, as well as a sample day of food using the plan. I hope this helps all you new meal-preppers out there!

PDF Download: Crockpot Gyro Steak • CK Veggie Soup • Chicken Parm Bake_GroceryListRecipes_PDF

Hand Size Portion Control

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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

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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

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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

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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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multiple recipes from the same ingredients

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We like to make things simple around here. Because the first rule in eating cleaner foods is to make them easy access. The majority of our recipes are not complicated. As long as you have a well stocked spice cabinet, you can fix pretty much any of our CK recipes with a quick trip to the store for some fresh foods. In some cases, you can even make multiple recipes from the same ingredients.

The less complicated the better, especially for those just starting on this new journey of eating whole foods!

Another strategy we like to use is cooking in bulk, to use in later meals throughout the week. Sometimes even buying in bulk can save you money at the store. If meat or produce are on sale, think of two ways to use it! The meat you want is sold out? Just use a different kind! You can also substitute with chicken in these recipes. Clean Kitchen is all about getting you thinking of ways to make the planning process easier. This will go a long way in sticking with the plan.

Here are two recipes that use pretty much the same ingredients.

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9 Easy Spice Blends

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Here at Clean Kitchen, our spice cabinet is extensive! It has been through trial and error (with lots of error), that we have grown comfortable using a number of spices in recipes on a whim. Using spices and herbs are where the flavor comes alive in any meal. Learn how to use them and with easy spice blends, you can make any clean meal taste like a flavor bomb!

We found this handy visual list of spice combinations you can use to flavor any protein or veggie. Feel like having Greek flavors tonight? Indian? Mexican? (Thanks for the picture Women’s Health!)

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Asian spices are not listed, but 5 Spice Powder, ginger, sesame seed oil, sesame seeds, salt, soy sauce or Coconut Aminos (soy sauce substitution), rice vinegar, hot pepper flakes, lemon are all common.

Need a little zing or bright “pop” in a dish?

Try some acidity! You can use any citrus juice like lime, lemon or orange. Vinegar also works very well. Some include apple cider vinegar, red wine vinegar, and rice vinegar. *If we are testing a new recipe, we like to use small portions of the cooked meal to see if a certain spice or vinegar will help the dish, rather than ruining the whole dish if it does not work! 

We challenge you to pick 2 nights this week and use 2 different spice blends for the two meals cooked! Need some examples? Take a look at this recipe for spaghetti sauce, and this recipe for a delicious enchilada bell pepper.  Happy cooking!