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!
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!
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.
600+ pounds gone forever.
135+ inches, from their waist alone, gone forever.
Weight-loss is a big draw for anyone to do a “challenge,” but ours is more of a brain-retrain. When you know better, you do better. But sometimes knowing what to do is not enough. You need accountability and a system in place to keep you consistent. This is what we coach and teach.
The Clean Kitchen 12 Week Challenge is not a “challenge to lose the most weight.” It is a challenge to change your life. And all our clients go through a life-changing experience during the 12 weeks. The by-product are the amazing results you see below.
Average weight-loss is about 10-15 pounds of body fat. But what is not measured on the scale is measured by the massive amounts of inches lost, and the boat-load of confidence all our clients, not just the ones you see here, gained during their time with us.
We coach people from the inside out and change not only their bodies, but their perspective about healthy living too.
So without further ado, here is the winner of $1000 and the Fall 2018 Clean Kitchen 12 Week Challenge!!
Casseroles are the one pot wonder meal that just gets better as leftovers and a are perfect for you next meal prep. Sometimes you can just throw a bunch of yummy ingredients together and magic happens, like in this Smoked Black Bean and Sweet Potato Casserole with Ground Turkey.
As usual in CK-fashion, all ingredients are simple and easy to come by. No specialty grocery store needed!
By Belinda Teston
I was in a perpetual slump. I worked out at Versus Strength & Conditioning at least 3 times a week and I had heard about Clean Kitchen program, but lacked confidence in my ability to actually do it. I have done gym challenges where I would lose weight but then sadly, gained it back slowly. I did not realize that I was sabatoging my own progress by not really changing what counts…my habits.
My fast-food ritual of eating made me feel sane in this crazy world. I had become comfortable with my unhealthy eating habits. These eating habits had developed by convenience and stress, which in-turn, caused my excess body fat to go up and my self-confidence dropped. I would rationalize my reasons for overeating. Pigging-out was a way to self-medicate my tension. I felt like I needed these foods and that I deserved to eat these foods even though I knew they were doing to me.
Then Clean Kitchen 12 Week Challenge absolutely changed my life.
The numbers and pictures are impressive. But even more impressive is the life changed behind these pictures and numbers! And the way we change people is slowly. In the Clean Kitchen challenge we slowly teach habits, strategies, and re-train their brains to think outside of gimmick diets and super complicated meal plans. We don’t count macros, we teach people to prepare and eat FOOD. We coach people into a better relationship with food and their body. It is hard to put in words what we “do,” but one fact is our clients leave the challenge prepared, confident, a little lighter, and ready to really live life!
Twenty-seven clients sent in progress pictures. In these pictures below you are seeing
427.4 pounds LOST and 412.5 inches GONE!
But those that only sent in measurements and weight added to that number in a BIG way.
Fall 2017 Challenge Totals:
865.2 pounds LOST and 679.6 inches GONE!
And that is not even everyone included!
Find out how you can sign up for the next Clean Kitchen 12 Week Challenge starting soon!
By Heather Williams
I’ve been a Type-1 Diabetic going on 15 years.
Living with T1D is a full-time balancing act requiring constant attention to avoid acute, life-threatening hypoglycemia (low blood sugar) or the long-term damage done by hyperglycemia (high blood sugar). Blood sugar levels must be monitored with finger pricks throughout the day and night. Insulin doses must then be carefully calculated based upon activity and stress levels, food intake, illness and additional factors. These calculations are rarely perfect resulting in tremendous ups and downs and mental exhaustion.
People with Type 1 have a life expectancy that is 12 years shorter, on average, than that of the average population. I refuse to accept this statistic and will do everything that is within my control to live a long, active and healthy life. This is why I signed up for the Clean Kitchen 12 week Challenge.
With weight gain from medications and it being a constant battle to stay in good control, I wanted to see if Clean Kitchen could help with my eating habits, which in return would help my blood sugar levels.
My fasting blood sugar was a little high on Day 1 of Clean Kitchen. But after 12 weeks in Clean Kitchen my basal insulin was reduced by 45%, my bolus insulin reduced to 0.5-1, and lowered Hg a1C by 0.3.
I could not be happier with the results. I feel better, have great energy, slept better, and lost extra weight I had picked up. But the biggest difference Clean Kitchen made was in my diabetes. And for that I will be forever thankful. I lowered my hemoglobin a1c from 6.8 to 6.5 (which is awesome), and I did it while reducing my basal insulin consumption by 45% and drastically reducing my bolus insulin for food intake!
I lost 10 pounds and 16 inches from my body!
Thank you Coach Anna, Coach Stephanie, and to everyone at Clean Kitchen for helping me make this possible and help me feel in control of my T1D!
Traci Massey beat cancer. Then she beat any excuse to give up on her health. She joined Versus in October 2015, and the CK 12 Week Challenge Summer 2016. Now a year later she not only completely restored her body, but has a brand new outlook on life. Check out her story told by Traci herself!
If you have been wanting to take back your health, now is your chance. Click here for information on the next Clean Kitchen 12 Week Challenge!
Traci Massey Blood work in 2014, before Versus and CK, and then again in January 2017.
2014 Total cholesterol : 245
2017 Total Cholesterol: 206
(LDL, HDL, VLDL)
2014 LDL: 158
2017 LDL: 135
2014 HDL: 72
2017 HDL: 61
2014 Vitamin D 25-Hydroxy: 32
2017 Vitamin D 25-Hydroxy: 58.1