How to EAT Your Way to Better Health

how to eat healthy

If your schedule looks like mine (and chances are it does!) you are SUPER busy.  It seems like no matter who I talk to and ask “how are you” I hear “busy!” or “On the go” or “Oh, YOU KNOW… crazy!”    If we’re honest with each other – at one point or another you’ve shoved your kids out the door with a granola bar in hand and a juice box to wash it down.  And let’s not even talk about dinner – Sheetz or the drive thru become your go-to.

I WAS that mom- especially during baseball season and travel ball.  But what I quickly learned is that the time (and $$ MONEY $$) that I was investing into sitting in drive through lines or waiting for my order to be ready and the cash I spend on salads and sandwiches was outrageous.  It all started when a friend actually challenged me to spend 1-hour planning my meals out for a week, grocery shopping for that food and then preparing it in advance.  Her challenge – the week of planning and preparing would NOT just save money, but would also save me time.

In full disclosure, there was a gift card involved and I was “competing” with a few of my best girlfriends to see if it COULD be done.

Not only did I TOTALLY win the competition,  but I won a perspective that completely changed how I thought about being busy and finding time to eat healthy.  You see, before, I viewed eating as just something we needed to do so our stomachs didn’t growl and I didn’t snap someone in two from a case of “Hangry”. Eating healthy was not a priority.  Even though I said it was – I wasn’t showing it.

So how do you do this?

I created a template of one week and wrote out our breakfasts, lunches, dinner and snacks.  Seriously, its THAT simple.  You can even grab my template here:

Download your Free Meal Planning Template

Sometimes I get fancy and type it out, but honestly, 99.99999% of the time, its handwritten, scribbled on my fridge door for everyone to see.    This does a few things:

  1. I create a grocery list around my meal plan which saves me TIME and MONEY when shopping
  2. I can ALWAYS answer the question of “whats for dinner” no matter the day of the week or activity
  3. Take out is a treat, not a necessity
  4. It holds me accountable – like a made a promise to myself that I feel the need to keep
  5. We eat healthier now because we take the time to prioritize and plan for it

Sure, a meal plan may not be a magical way to get everyone together for one meal, but it certainly helps with those of us who are on the go.  Check out these 3 Meal Planning Secrets and be sure to grab YOUR free template:Download your Free Meal Planning Template

5 Ways to Recover From Super Bowl Party Indulging

clean eating

Need a way to get back on track without feeling guilty or at a total loss thinking you have to do it all in one day? 

Join me every day this week for our #CleanEats4U challenge.

What You Get:
1) a live Periscope broadcast to join at 12:15EST
2) the 24 hour replay available to you!
3) Tips and Information to implement easy-to-follow action items
4) A “challenge of the Day”
5) Entry* to WIN a Prize-Pack Give Away Valued at $30
– Workout DVD
– 3 Days of Shakeology
– Beachbody Performance Energize Sample

This challenge is designed to help you TAKE ACTION and being the transformation process without driving yourself crazy.  * To earn your entry, join live or watch the replay via the Periscope App!  Its WAY cooler that way, anyway

Tweet #CleanEats4U and make sure you’re following me on Twitter! @ErinKLewis

3 Easy Ways To CRUSH Food Cravings

How to CRUSH food Cravings

I was diagnosed in 2014 with Hashimoto’s thyroiditis disease, and in 2015 with Candida Albicans overgrowth.  I knew I had to get the candida overgrowth under control and I knew if I was going to do that the sugar cravings were going to become super intense.I even remember sitting at my office three weeks into treatment thinking if I had an arm that was dipped in chocolate I would totally  gnaw it off, like gnaw the arm off, like an animal when they’re in a trap, will sometimes gnaw their leg off so that they could go free- that was how I felt.

I would walk around the office like do you have any candy? Do you have any chocolate?  Do you have something sweet?  Cravings stink.   I was treating the candida with supplements and working with my naturopath and really getting that under control but I knew that I was not gonna see permanent changes in regard to the candida balance of healthy flora verses you know, candida over growth unless I made permanent changes to my nutrition and so I was working really hard on that.  There are three things that I did to really  get a hold, get a grip, for lack of better words, there are three things that I did to really get a grip.

1) EXERCISE: Exercise helps with cravings, because exercise causes an incredible hormone production on various levels and that hormone production essentially says to your body, “hey, you’re actually not hungry, you actually don’t need anything to eat”  Exercising helps to crush the cravings just from the natural physical reaction that exercise induces.  There  is also the mental component of it, well I just ate, I just worked out, I don’t want to go ruin it and eat junk food.

2)  Eat more frequently throughout the day. If you have followed my broadcast for a while, you know I’m a huge fan of meal planning and in my meal planning, I account for snacks!  I include breakfast, morning snacks, lunch, afternoon snacks and dinner. And by doing so there’s a couple rationales, a) you’re not going to become overly hungry and b) there’s some really common times when cravings occur and that’s mid-morning, mid-afternoon, and evening. So by spreading out your meals as opposed to eating three big meals, by making smaller meals, you’re going to account for those craving times by preparing for that, so for my mid-morning snack when I want something sweet, I have an apple and almond butter. So we’re not going to eat just anything, we’re going to have healthy things like nuts, avocado, grapefruit,  and a little hidden gem that a lot of people are not aware of is that peppermint is an appetite suppressor. Enjoy a mug of peppermint tea, or even just peppermint essential oils, like  peppermint water anything that has a little bit of peppermint to it, not necessarily peppermint patties or peppermint candies, but natural oil, peppermint oil, that’s a great way of saying to your body I’m not really hungry! 

3) Make a plan. I know when I’m going be walking into what I call “sabotage people”, where they are always the one who always have the snacks, the cookies, the cupcakes, the doughnuts, the pretzel, etc…  I always think of a plan! When my mid-afternoon cravings would just set in, and I thought I would just die if I didn’t get something sweet,

  I would close my door two o clock, and I would turn on my little sound machine and I would just take some deep breaths. I would do some self-meditation, just for a couple minutes and sort of put myself back in the moment and re center and then I would pull out a scripture: Philippians 4:13 I can do all things through Christ who gives me strength. I can do this, I can do this, I can do this, not because I am strong, but because God is strong enough to get me through it, so that was my plan was just to self-meditation, prayer, and focusing on the fact that no matter how intense this craving is, I can get through it because God was going to give me strength.

There are certainly numerous other ways to CRUSH cravings.  What has worked for you?