Healthier Soda

Recently, I have made the decision to stop drinking pop (soda, coke, whatever you call it in your neck of the woods :-)).

I was able to completely cut out soda and I talked about that here. Now that I'm not craving pop anymore, I want to be able to enjoy a little fizz every now and then. Especially now that we have entered into the hot and humid Oklahoma summer days. There is something super refreshing about a fizzy, ice cold drink on a hot day. I didn't want to be tempted to fall back into my pop drinking ways, so, I've done some research and decided to purchase a SodaStream.

This post isn't sponsored, I have no affiliation with SodaStream what so ever. 

You can see here that SodaStream is a healthier alternative to many sodas you can buy at the store. But what I really loved was the opportunity to make my own syrups and even add fruit to the carbonated water so that I can enjoy a variety of healthy beverages this summer. Not to mention, it's a much greener alternative to buying all those bottles and cans!

I've already consulted Pinterest and found a few recipes I will be trying for homemade syrup. I have a few ideas of my own to test as well.  I will keep you updated on my favorites!

In case you're also considering purchasing a SodaStream- there's a $20 mail in rebate available now on all models over $65. This was what convinced me to go ahead and purchase ;-)

Do you have a favorite SodaStream flavor or recipe? I'd love to try it! Leave it in the comments, please and thank you!

How I Broke My Soda Habit

Soda, pop, coke, whatever you call it- it's not a healthy drink. Don't even get me started on "diet" versions! Regular pop has a lot of sugar (41g in 12 oz of Pepsi), a lot of empty calories (150 in 12 oz), and sodium that no one really needs because we get enough from our food.

Up until recently, I have been a one-pop-a-day drinker. The size of that pop varied depending on how much caffeine I felt like I needed that day ;-) but I have always had to have a pop in the afternoon to keep me going. I was so addicted that if I hadn't had a pop by 3pm I'd start to get a headache. Yikes.

I know better!

I've been on this journey to a "healthier me" for a while and I have made so many improvements to my lifestyle over the past year or so. I knew it was time for me to stop my pop habit.

So, I started contemplating alternatives. I knew I still needed the caffeine, but I didn't like the idea of having more coffee- that's more caffeine than I needed in the afternoon. I don't like iced tea- I end up making it too sweet and less sugar is one benefit to letting go of pop. I was also worried because, at this point, I craved pop. Finding an alternative would be difficult. I was ready to make a change, I just needed to find something I loved as much as pop.

After much R&D I have replaced pop with...

Starbucks Via Refreshers Strawberry Lemonade (6g of sugar, 0mg of sodium, and 35 calories for half a packet)

• I only use half a packet in my 16oz cup and I usually fill the cup half full with ice.
• I love the flavor. It's sweet and slightly tart. 
• The caffeine comes from green coffee extract- this is also the stuff found in popular drinks like Plexus.
• Since the powder is added to water- I'm also drinking more water, always a good thing!

I went for a whole week without a single sip of pop and never had an issue! I didn't even crave it. I have one half-packet of refreshers per day (two if I'm super run down) and I'm good to go.

Now that I've broken the habit, I'm determined to keep this up. Just to make sure I don't fall into the pit of deprivation, I do still get pop when I eat out- but that's rare so it's more of a "treat" than a "must have".

Taking on unhealthy habits one at a time is a manageable way to make lifestyle change.

What's an unhealthy habit you wish you could break?

**This is not a sponsored post, just my story**

10 Tips: Real Food on a Real Budget

Let's face it- food is expensive.

It's especially expensive when you have a husband, as well as 2 kiddos who are growing like weeds. 

Food can be super-duper expensive if you're trying to follow a "real food", "organic", or "healthy" lifestyle. But, it doesn't have to be.

If you've read my previous "Cut the Junk" series, you'll know that we're an 80/20 household- 80% of our food is unprocessed, while 20% we consider an indulgence. We find this works best for our family, but it may not be the best for every family. 

Hubs and I basically live off of one income- his. I'm a wedding photographer, so my income is seasonal, changing every year, and also mostly set aside for extra mortgage payments and our savings account. Despite the fact that we live off of one income, we still manage to afford "real food" without breaking the bank.

I shop every week and my typical grocery bill is anywhere between $70.00 and $110.00. This includes fresh fruits and veggies (mostly organic), grass fed beef, all natural organic chicken, organic milk, etc. I know some people might think that only spending $70 on healthy food might leave my kids starving, but I promise you they aren't. ;)

You, too, can eat "real food" on a budget (that sounds kind of like an infomercial, doesn't it? My apologies, but it's true!) if you follow a few of these tips:

Meal Plan: Take a few minutes to plan your meals- I do this weekly. Create a shopping list of ingredients you need for those meals, as well as your pantry staples. Stick to your list!

Use Leftovers: When planning your meals, try to use your leftovers for the next night's meal. Try to do this at least once a week and it will make a difference in your grocery bill.

Go Meatless: Plan a meatless meal once a week- have breakfast for dinner, a big salad with a baked potato, meatless chili, or veggie soup. Grass fed and organic meats are expensive- so going meatless for at least one night per week will make a difference in your bill.

Buy from a Local Farmer: Purchasing your fruits, veggies, eggs, and meat from a local farmer cuts out the middle man and passes the savings to you! Plus, it's super rewarding to support your local farmers.

Grocer's Weekly Ad: Check your store's weekly ad for produce specials and try to incorporate those into your meal plan. Stock up on things like grass fed beef or organic chicken when it's on sale.

Buy In-Season & Freeze: Fruits and veggies that are in-season are much more affordable. Stock up and freeze to use throughout the year.

Choose Mostly Organic: Not all produce needs to be organic. The "dirty dozen" should be bought organic when possible. Things like pineapple, mango, onion, bananas, kiwi, etc. are ok to buy non-organic. Keep a mix of these in your pantry so you aren't buying everything organic.

Shop the Perimeter: Try to do all of your shopping in the perimeter of the store. The inside aisles contain mostly processed foods, but the frozen fruit and veggies section of the store is totally ok! Just be sure what you're purchasing doesn't have added sweeteners or other things- just plain, frozen, fruits and veggies.

Look at the Unit Price: On each price tag, there is the main price, but there is also a unit price. The unit price tells you the price per ounce, pound, etc.- pay attention this price rather than the main price. If you're comparing two brands, the more expensive brand may actually be a better deal. You'll find this a lot with frozen chicken breasts, orange juice, milk, cheese, etc.

Say "No" to "Healthy Junk Food": There are many, many, processed products that claim to be "healthy", but they aren't . Steer clear of "healthy junk food" and try to keep your snacks fresh or homemade. There are tons of "real food" recipes for common "healthy junk food" items... and they taste a whole lot better, too.

Make Real Food a Priority: If you're passionate about feeding your family real food, it will become a priority. Once it's a priority, you'll take the extra time to plan your meals, make your shopping list, adjust your budget (if needed) and follow some of the tips I mentioned above. Sometimes you need to start with small changes, and that's totally ok!

Comment below and let me know which tips you'll be incorporating into your next shopping trip, and let me in on your secrets to buying real food on a budget! 

Forget the fads: 5 Tips for Eating Well

I don't know about you, but the commercials on TV this time of year drive me crazy. All kinds of marketing aimed at people who have good intentions of losing weight, eating right, and exercising in the new year.

While I think the resolutions are good, I'm not a fan of the marketing. All the "before and after" pictures, all the skinny minnie's dancing and flaunting their "newly" toned muscles is good advertising, but it's not reality. The truth is, losing weight is hard. Maintaining a healthy lifestyle is hard. Eating healthy is hard. Not easy, not impossible, just hard.

In school, Jess and I learned about nutrition and exercise. We learned about healthy eating, healthy living, and staying active. As Health Promotion students we also learned about human behavior and motivation. It is unfortunate that, nowadays, human behavior and motivation are often used against us. Motivators like new year's resolutions are used to get us to buy products, sign up for memberships, and enroll in fad diet programs. The trouble is, they set most people up for failure.

I realize there are people who thrive at the gym, there are people who enjoy strict diets, and there are people who are able to maintain a healthy weight with less effort than others. These folks aren't the majority- don't believe me? Look around.

It's hard to make it to the gym, it's hard to eat healthy, and it's even harder to stick to a restricted diet.

When we buy in to things like "fad diets" we are buying a fresh start- something new and exciting. This is motivating, and that is why some people can start a diet and lose weight for a couple of weeks. The issue becomes when cravings hit, busy schedules interfere, and your life throws up obstacles to such drastic change.

This is why people fail at fad diets, they aren't real life. They are a change that is, usually, too difficult to maintain.

There is a better option though! When we strip away the gimics, the jargon, and the commercialism of a fad diet, the basic concept is simple: eat less. That's it.

This secret is what all diets are based on. Eat less.

The truth is we need carbs, we need protein, we need sugar. Our bodies need nutrients from each food group. By being mindful of the quantity and variety of foods we are eating, we can take the focus off of dieting and instead pay attention to eating well.

Here are some tips to help you eat healthy this year:

1. Eat a variety of foods {we need a lot of nutrients, a lot of vitamins, and minerals. the best way to get these is through food, not supplements}
2. Eat foods that you cook {learning to cook will likely help you lose more weight than any fad diet, I haven't researched it, but it makes you more mindful and more conscious of what you are eating... this helps you eat better and eat less}
3. Sit down at a table to eat, every meal {families who eat together are healthier. there is research to support this. just google it. even if you drive thru, bring it home, sit down, and enjoy your meal}
4. Take your time {don't rush. it takes 20 minutes for your stomach to tell your brain you are full, so give it a chance to regulate itself}
5. Indulge when you need to {don't binge, but if you want chips- eat a few, if you want a cupcake- split it with your kid. don't deny yourself, it will lead to overeating later}

Our moto in college was "everything in moderation". I still remind myself of this simple truth. It keeps me on track!

What's your most practical tip for eating well? We'd love to hear it!

Homemade Hot Cocoa Mix

My sister makes the best hot chocolate. Actually, the best part about it isn't necessarily the hot chocolate itself, but the huge mound of whipped cream and sprinkles that she piles on top of it that really tugs at my sweet tooth.

Her hot chocolate has always been a special "thing" around the holidays and I'm sure this year will be no different. I envision us taking a picture with our drinks and posting on instagram with hashtags like #hotchocolate, #sistasista, #wouldulikesomehotchocolatewithyourwhippedcreamandsprinkles, #jinglebells, #sprinklesmakeeverythingbetter,  etc. :)

Since I can't have my sister's hot chocolate every day (total bummer!), here is the recipe I use to make my own mix. No preservatives, chemicals, or junk!

If you double the recipe you'll probably have enough to last you most of the winter, depending on the size of your family and how often you make a cup o' hot chocolate.

CLMM's Hot Cocoa Mix

1 3/4 C. Sugar
1 1/4 C. Unsweetened Cocoa (I use Hershey's)
1 1/2 tsp. Sea Salt

Directions:
Whisk it all together and store in an airtight container in your pantry.
Heat 1 cup of milk until hot. Add 1 1/2- 2 tbsp. of cocoa and mix into milk until dissolved. Top with some yummy whipped cream- try my easy 5 minute recipe- and sprinkles to make it fun!

*Sometimes I mix in chopped chocolate mint candies or crushed peppermint to 1/2 of my mixture make a quick peppermint hot chocolate- so yummy! Just be sure to label your containers! 

What's your favorite way to have hot cocoa?

Cut the Junk: 1 Week of Meals

Remember the time you read a really awesome "Cut the Junk" series, got inspired, and then didn't know where to start? Yes? Me too.

I know what it's like to be completely overwhelmed while trying to make a lifestyle change. The first time I walked into the natural foods section of our local grocery store to buy gluten-free food for Speedy, I was so overwhelmed I wanted to give up... and I had barely even started. Giving up wasn't an option, and 2 years later I can talk anyone's ear off about gluten-free foods. 

Any lifestyle change is going to be tough. There's a learning curve, and mistakes will be made whether they are intentional or not. You'll want to give up some days because, let's face it, it's easier not to worry about how your food is grown, where it comes from, and how it's produced. Food is just too complicated these days; it's not simple like when my great-grandparents grew most of their own food on their little farm property in Iowa. 

Since I know how overwhelming all of this can be (and I'm still overwhelmed every time I take another "baby step"), I want to help you get off on the right foot. I've put together a one week "real food" meal plan which includes breakfast, lunch, dinner, and a snack prep list.

Clean Lean Mommy Machine: A Week of Real Food Meals

Clean Lean Mommy Machine: A Week of Real Food Snacks

Well, folks, this marks the end of the "Cut the Junk" series. I hope you were inspired and encouraged throughout the last couple of months, and will start to make some positive changes towards real food! I'll still be writing about my own real food journey, sharing tips, and answering questions I've received from our awesome readers in future posts. If you ever have questions, you can leave them here, shout them out on Twitter, or ask on Facebook. There's no such thing as a stupid question, and chances are someone else is wondering about it as well. ;)

Need to catch up on the series? I've got ya covered...

Week 5: Snack Swap

Week 4: Dinner Makeover

Week 3: Lunch Swap

Week 2: Breakfast Makeover 

Week 1: Food Makeover

Cut the Junk: Snack Swap

So, we've talked about "real food" breakfasts, lunches, and dinners. Next up: snacks! I really think snacks are, by far, the easiest to switch over to "real food". So, if you're overwhelmed with your switch to real food, start with snacks. It's simple, I promise.

1. Carrots or celery + natural peanut butter
2. Carrots or celery + ranch dip
3. Frozen peas (my kiddos love these!)
4. Sweet potato cubes
5. Frozen grapes or blueberries (yummy dipped in yogurt, too!)
6. Greek Yogurt dipped frozen banana bites
7. Chobani Champions Tubes (stick them in the freezer for a yummy "popsicle-like" treat!)
8. Smoothies (freeze in popsicle molds in the summer!)
9. Fresh fruit + banana sauce
10. Apples + cheddar cheese
11. Apple + greek yogurt or peanut butter
12. Triscuits* + cheddar cheese cubes
13. Whole wheat toast + natural peanut butter or cream cheese & jam
14. Popcorn
15. Whole wheat blueberry muffins
16. Banana bread (use whole wheat flour and substitute applesauce for oil)
17. Almonds dusted with cinnamon sugar**
18. String cheese wrapped with a slice of ham
19. Frozen banana peanut butter sandwiches** (smashed banana and peanut butter between 2 graham squares)
20. Hard boiled eggs

**My 80/20 rule is in effect here.

*Triscuits are one of the few "processed" foods I'll buy. With just 3 ingredients and no junk, you can't go wrong!

Now you might be asking yourself: How do I make this easy? Pre-packaged snacks are super easy to grab or to hand over to your kiddo. Here's what I do: 

I'm not much for prepping for my meals on a weekly basis, but I do take the time to prep snacks. I do this for 2 reasons:

1. It saves me time from cutting up fruits and veggies multiple times a day.

2. Most importantly, when we have healthy and "real food" snacks prepped and ready to go we tend to choose them over other not-so-healthy options.

{red grapes, carrot sticks, strawberries, and cheddar cheese cubes}

I set aside about an hour every weekend to prep snacks, and sometimes it doesn't even take that long! It really depends on what I've picked up at the grocery store and if I'm prepping banana sauce or other dips. 

Stay tuned on Facebook- I post my weekly snack prep menu over there every week to keep you inspired! 

Catch up on our "Cut the Junk" series:

Week 4: Dinner Makeover

Week 3: Lunch Swap

Week 2: Breakfast Makeover 

Week 1: Food Makeover

Linking up with Real Food Wednesday at Kelly the Kitchen Kop

Cut the Junk: Dinner Makeover

Dinner is probably the easiest meal of the day for me for two reasons. The first is that I plan ahead by doing a weekly meal plan and grocery shopping once a week. The second is that I have a huge list of dinner ideas, so I'm never feeling like I'm in a rut. Well, at least most of the time I don't feel that way. 

When I decided to change the way my family eats, dinner was a little more difficult. I had to think about the ingredients in every meal and whether they met my "real food standard". Sometimes I had to ditch store bought ingredients and make them homemade... which took out the convenience and it made more work for me. I started getting a little smarter and set aside time every weekend to prep dips, sauces, and other things that needed to be homemade. This made the rest of the week super easy, and it kept us on track with our 80/20 "real food" rule. 

1. Turkey Black Bean Chili
2. Chicken & Broccoli Pizza and a mixed salad w/ homemade ranch dressing
3. Grilled Grass-Fed Burgers on 100% whole wheat buns, mixed fresh & organic fruit, homemade oven baked fries
4. Tacos (grass-fed beef or organic shredded chicken, corn tortillas), homemade refried beans, tortilla chips w/ homemade salsa
5. Baked Chicken with Herb and Cheese Breadcrumbs (use whole wheat bread crumbs), baked potato, steamed broccoli

Catch up on our "Cut the Junk" series:

Week 3: Lunch Swap

Week 2: Breakfast Makeover 

Week 1: Food Makeover

I would love to give your favorite dinner a "real food" makeover! Let me know your favorite dinner through the comment section or shoot me an e-mail at cleanleanmamma@gmail.com 

Cut the Junk: Lunch Swap

I have the hardest time with lunch. As a SAHM, you would think I'd have this meal under control, but alas, I don't. It seems that I my never-ending "to do" list gets in the way and by the time 1:30 rolls around I'm starving! There obviously needed to be a remedy to this problem, because when I'm starving... I'm cranky.

It's easy to default to something processed and/or quick. A frozen meal (Yes, even the "healthy" frozen meals), a box of pasta, or even a handful of chips. While these choices may satisfy someone for the time-being, it isn't doing much to nourish the body or give it sustainable energy to get through the afternoon. I used to always crash around 3:00 p.m.- like, I could hardly keep my eyes open and I'm not doing anything for the rest of the day. Then I started making better choices. No more crashing.

Here are a few of my healthy and "real food" lunch favorites!

1. Mixed salad topped with raspberry vinaigrette, fresh fruit with banana sauce

2. Whole wheat tortilla filled with peanut butter, banana, and honey, veggies with ranch dip, and sliced oranges

3. Whole wheat pita stuffed with fresh veggies, greek yogurt with berry sauce, grapes

4. Cheddar cheese grilled cheese sandwich, apple slices with peanut butter

5. Whole wheat pasta tossed with marinara sauce, whole wheat toast, and veggies



Keep your kitchen stocked with these foods so you'll always be able to make a "real food" lunch in a snap: 

Fresh fruit
Fresh veggies that are pre-cut. (Wash as soon as you get them home from the store, cut them up, and keep in a sealed container. It takes the work out of putting together when you're in a hurry.)
"Real"/"Natural" peanut butter
"Simply Fruit" jam
Natural cheese slices- like Sargento cheddar cheese slices
100% whole wheat bread
Homemade dips and sauces


Tip: I like to prep veggies and any dips or sauces on weekend afternoons so we're stocked up for the upcoming week. I make much better choices on busy week days because the "hard" part was already done. I don't want to take time to wash and cut fruits and vegetables when I have a to-do list that is a mile long. Just not going to happen.

Real food lunches can be super easy- just take a little time every week or two to do some prep!

Catch up on our "Cut the Junk" series:

Week 2: Breakfast Makeover 

Week 1: Food Makeover

Does your lunch need a makeover? Let us know and we might give it a face lift! Email your recipe to cleanleanmamma@gmail.com or leave it in the comment section.

Cut the Junk: Breakfast Makeover

When I was younger, I was not a breakfast person. I literally couldn't stomach it. Then usually while I was sitting in 2nd hour (hello, 1997!) my stomach would start making all kinds of crazy noises. You know the ones I'm talking about.

{P.S. If you missed week one of this series, check it out here.}

As a parent, I make sure my kiddos eat breakfast and I notice a difference when they do. I'm also very conscious about what they eat because as you know, "Breakfast is the most important meal of the day!". Cliche, I  know, but it's true.

If you're like most parents, convenience is a big part of your breakfast routine. You need something quick and easy; I get it. Believe me, I don't slave away making homemade breakfasts every morning. But, I do offer healthier alternatives to my kids.

There are so many sugary breakfast cereals, bars and pastries available today, and while those are ok once in a while, they are not ideal for starting off the morning right. Not to mention, they are usually filled with artificial colors, sugars, fat, and sodium. And yes, cereals are processed. We go for organic cereals without artificial colors and flavors. It's part of our 20%, although we are very mindful of the ingredients- regardless.

Give your breakfast a makeover with these healthier alternatives!

1. Homemade granola with milk and fresh fruit

2. Plain greek yogurt- top with berries or stir in homemade berry sauce

3. Eggs with 100% whole wheat toast, fruit, and organic bacon

4. Smoothies. Add in some spinach. You won't taste it. Pinky promise.

5. Oatmeal. You can make "instant" oatmeal packets at home.

My daughter's favorite breakfast is a cereal breakfast parfait. It's super simple, quick to put together, and delicious! She loves to pick out the yogurt flavor and fruit topping; it's a great way to get kids involved in the kitchen.

And yes, cereals are processed. We go for organic cereals with few ingredients and without artificial colors and flavors.

What you'll need:

Cereal (Envirokids Gorilla Munch, or any cereal without artificial flavor/color)

Chobani Champions Greek Yogurt

Fresh Fruit

Layer just a like a parfait: cereal, yogurt, and top with fruit. Enjoy! 

Try this recipe with your kids; I promise they will love it. Then give some of our other breakfast ideas a try. You'll feel good knowing you're giving your family a wholesome, nutritious breakfast!

Do you have a great breakfast makeover idea? We would love to hear about it, so leave your idea in the comment section- we might just feature it in a future post!

Cut the Junk: Food Makeover

Our family has been on a journey to change the way we eat by making gradual, small, changes. We started by eliminating gluten for Speedy (our son) because it helps keep his aggression in check, although the rest of us are not on a strict G-Free diet. Then, we started replacing highly processed foods with "real food" (i.e. We use butter instead of highly processed margarine). We then took out high fructose corn syrup, and recently started to eliminate artificial colors- boy, what a challenge!

What is "real food"? 

real [ree-uhl, reel] adj 1. true and actual; not artificial
food  [food] n 1. something that nourishes, sustains, or supplies

Real food is the food nature gives us. It's food that our great-great grandparents grew in their yards and cooked with in their kitchens. It is unprocessed or minimally processed before we consume it.

Why we started

2 1/2 years ago I started Speedy (my son) on a Gluten-Free diet to try to control and eliminate some of his behaviors due to autism. After about 4 months most of his aggressive and self-destructive behaviors were gone. We did a gluten challenge after about a year to be sure it wasn't just a coincidence, and it wasn't. In that moment I truly realized the power of nutrition and it lead us on the "real food" journey we're on today.

I figured if gluten could have such an effect on Speedy's behavior, other foods and additives were probably doing the same thing behavior wise and health wise. Not only for him, but for the rest of the family as well. 

Being a health promotion student , I learned the ins and outs of reading nutrition labels. How to calculate carbohydrates, fats, calories, etc. How to read ingredient lists (first ingredient is the main ingredient, etc) I didn't learn about the extra "junk" being put into our foods and how it effects our health and behaviors. 

How we do it

We use the 80/20 rule; 80% of what we eat is "real food" and 20% is, what we consider, an indulgence. We aren't perfect and we still want to indulge in things like candy (read: skittles and starburst- oh my!), dinners out, and other snacks and treats we used to enjoy regularly. I'm sure there are days here and there when our 80/20 rule is thrown out the window. It happens; we're human

What's ahead

In the next couple of months, you'll learn how to make healthier choices for yourself and your family. I'll break it down so it won't be complicated. Because let's face it- health and nutrition is complicated. It isn't straight forward like in the days of our great-great-great grandparents. But, I promise you it will be easy to follow and it might even spark a little change for you and your family!