L.E.A.N. HABITS BY COMPLIMENTS
  • Home
  • HEALTH EDUCATION
    • LEAN30 Coaching Program
    • Personal Health & Nutrition
    • Workplace Wellness
    • Safety Education
  • Physical Activity
    • Fitness Classes
    • Personal Fitness Training
  • Events
  • Store
    • Products and Services
    • Meal Plans
    • Order Lab Tests
  • Blog
  • About Us
    • Who We Are
    • Forms
    • Contact Us

Blog

Clean Food Staples

4/18/2018

0 Comments

 
Picture
​Here’s the secret to sticking to a clean diet – make sure you always have something in the house that makes it easy to fix meals and snacks. It’s easy to get tempted by fast food, takeout or even the convenience food section at the grocery store when you’re hungry with no easy to prepare food in the house. Here are some staples you should keep on hand for quick and easy clean meals.
 
Pantry Items or Dry Goods
 
Having things like rice, oats and corn meal or grits on hand helps whip up quick and filling side dishes and breakfasts. Keep your pantry stocked with potatoes, onions and garlic and you can whip up some quick dishes with just a few things from the fridge.
 
We like to keep corn tortillas, tortilla chips and popcorn on hand for quick snacks that aren’t bad for us. And speaking of snacks…nuts, seeds and dried fruit are perfect for snacking and make great additions to oatmeal in the morning. Wrap it up with some seed or nut butters and you’re good to go.
 
If you’re including whole grain products, keep whole grain flour and pastas on hand in the pantry. You can bake up some quick breads; make homemade bread and other baked goods with the flour. And of course pasta, sauce and some vegetables always make for a quick weeknight dinner.
 
Eggs and Dairy
 
Always keep plenty of eggs in the fridge. Go ahead and boil a dozen or so and keep them on hand for easy snacking. Eggs are such a versatile ingredient and they can be enjoyed for breakfast, lunch or dinner.
 
Depending on how much dairy you are including in your clean food diet, stock the fridge with butter, raw or whole milk and some Greek yogurt and cottage cheese. We also like to keep a few hard cheeses for quick and easy snacking.
 
Fruits and Vegetables
 
Let’s get down to the stuff that makes up the bulk of our diet – fruits and vegetables. Aside from things like carrots and potatoes, there aren’t a lot of shelf stable vegetables out there. Stock up on plenty of frozen and canned vegetables to use whenever you run out of the fresh stuff.
 
Another great thing to keep on the counter is a growing salad bowl. Lose leaf lettuce is pretty quick and easy to grow. Give it a try for fresh, organic produce from you window sill.
 
When it comes to fruit, apples are your best bet for shelf stable food. We also like to keep a variety of frozen berries in the freezer for quick smoothies.  
 
Meat and Fish
 
Let’s wrap this up with a few things from the meat and fish department. Canned tuna is a good option to have on occasion. You can make tuna salad, or add it to pasta sauces or even as a pizza topping. We don’t have it often but it’s a good ingredient to have on hand.
 
When it comes to meat, you won’t find my freezer without some grass-fed ground beef, ground turkey and a few bags of chicken breast. They are all versatile options when I’m out of fresh meat or can’t find anything decent at the grocery store.

0 Comments

Benefit of Protein & Good Fats in Smoothies

6/5/2017

0 Comments

 
Although most people are aware of the benefits of eating plenty of fresh fruits and vegetables, not everyone knows just how important protein is for your body.  Protein is one of the four macronutrients that your body needs on a day-to-day basis (the other three are fats, carbs and water).  Protein is essential for our bodies to work properly. The key to replacing meals with clean, green smoothies AND feeling good is to combine protein with healthy fats.  This power combo will keep you feeling full and give you the energy you need to make it to your next snack or meal.

Because your body burns protein slower than carbs, protein is important to prevent blood pressure spikes that can not only make you feel weak and dizzy, but can also lead to serious health issues down the road.
​
Another great benefit of protein is that when your body has enough, it doesn’t have to resort to burning muscle for the energy it needs so your muscles stay strong and toned.  That’s why drinking a protein-rich smoothie after a workout is an excellent way of replenishing your body!

Read More
0 Comments

    Author

    Andrea Stewart Roa, M.S.

    ​I'm a certified health coach, personal trainer, group fitness instructor, Yoga teacher and hold a graduate degree in Health Education with  additional post-graduate study and training in nutrition, psychology and special health populations.

    In addition to being part-time faculty in the Physical Health Education department at Richland College, I am the owner of Compliments,  a boutique wellness company.  

    ​I strive to educate and inspire individuals to incorporate skills and habits that encourage and support maintaining their best health for a lifetime. ​

    Archives

    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017

    Categories

    All
    Alcohol
    Anxiety
    Ayurveda
    Beans
    Berries
    Body Fat
    Brain Health
    Caffeine
    Carbs
    Chocolate
    Circulation
    Clean Eating
    Colds
    Dairy
    Dance
    Detox
    Digestion
    Energy
    Exercise
    Fatigue
    Fish
    Fitness
    Flour
    Fruit
    Fruits
    Gluten
    Grain
    Grains
    Healthy Fats
    Herbs
    Holidays
    Hydration
    Immunity
    Insomnia
    Kitchen
    Massage
    Meat
    Meats
    Meditation
    Mental Health
    Mindful
    Mood
    Nutrition
    Nuts
    Outdoor
    Processed Foods
    Protein
    Quinoa
    Relaxation
    Respiratory
    Seafood
    Seeds
    Skincare
    Sleep
    Smoothie
    Smoothies
    Soy
    Stress
    Sugar
    Supplements
    Tea
    Therapy
    Time Management
    Toxins
    Vegetables
    Vegetarian
    Veggies
    Vitamins & Minerals
    Water
    Weight Loss
    Weight Management
    Yoga
    Zumba

    By using the Compliments website, you agree to the following:  
     The material appearing on this website, including Meal Plan system(s), Fitness Plan system(s), health behavior tracking/logging system(s), live webinars, pre-recorded webcasts, documents, video and Q&A sessions, is provided for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Always consult your professional healthcare provider(s) before beginning any new food regimen, exercise regimen, or treatment of any kind.  Stop exercising immediately if you experience faintness, dizziness, pain or shortness of breath at any time. Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read on this site. Health, nutrition and fitness research is ever-changing and although we strive to provide up-to-date, relevant information, new research may exist that could impact the educational information provided on this site, and advice found here may not be based on the most recent findings or developments. Therefore, the use of any information provided on this site is solely at your own risk.
    Compliments LLC, Andrea Stewart Roa, M.S., partners, contractors and associates assume no responsibility or liability for any consequence resulting directly or indirectly from any action or inaction any person may take based on the information found on this website or material linked to this site.
LEAN30 Coaching Program
Personal Health & Nutrition Coaching
Meal Planning
Personal Fitness Training
Workplace Wellness
Safety Education
Fitness Classes

Contact Us
​BLOG
Picture
Picture
Picture
© COPYRIGHT 2015  ​ALL RIGHTS RESERVED.
  • Home
  • HEALTH EDUCATION
    • LEAN30 Coaching Program
    • Personal Health & Nutrition
    • Workplace Wellness
    • Safety Education
  • Physical Activity
    • Fitness Classes
    • Personal Fitness Training
  • Events
  • Store
    • Products and Services
    • Meal Plans
    • Order Lab Tests
  • Blog
  • About Us
    • Who We Are
    • Forms
    • Contact Us
✕