What is "Clean Eating"

Clean eating is NOT a DIET program....it IS a LIFESTYLE based on the idea that the best way to eat is to abundantly enjoy whole foods -- that is, foods as close to their natural state and you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats. Many on the plan don't count calories, but instead trust in good quality, healthy food. Now, it doesn't mean you have to stop tracking your foods, because for many, that is how they reference back to what may have made them gain some weight when they are in weight loss mode.

Now doesn't this just LOOK delicious?!?!

Step 1
Eat plenty of fruits and vegetables. Choose fresh, unprocessed foods over canned or processed products. Clean eating enthusiasts believe that we were meant to survive on fresh fruits and vegetables and that processing them reduces their nutritional value and fiber content and adds salt, fat, sugar and chemicals. Choose fruit instead of fruit juice and if you must pick a processed vegetable, frozen is always better than canned.

Fresh is Best...but frozen is the next best thing!

Processed veggies

Step 2
Balance protein and complex carbohydrates. Incorporate whole grains like brown rice, quinoa, steel cut oats, amarath or millet over processed grains. Eat lean meats, and choose organic or grass fed meats when possible as these foods are usually clean of pesticides, hormones and additives. Grill, broil or steam your meats rather than frying. Choose proteins from legumes as they are amazing for you too!

These foods pack such a protein punch!

Step 3
Avoid sodas and high calorie, sugary drinks. Follow the tenant of clean eating that aims to remove added sugars from the diet. Choose water or tea for your beverages, or juice your own fruits and vegetables and enjoy them without added sugars or preservatives.

I have grown to LOVE La Croix sparkling waters!

Step 4
Trade bad fats for good fats. One of the most important aspects of clean eating is removing saturated fats from the diet. Lower your saturated fat intake by avoiding fast food, choosing lean cuts of meat and getting your fat calories from foods like nuts and fatty fish.
Step 5
Eat several small meals to keep blood sugar stable and to avoid overeating. Choose snacks like nuts, low-fat or fat free dairy and fruits and vegetables. Note that some people who live a clean eating lifestyle don't eat dairy products while others adapt clean eating to a vegetarian lifestyle.

As you can see below.....I am always EATING! I keep it clean, listen to my body and keep it interesting so I don't get bored!

Team Beachbody Coach Summit 2014: A Life Changing Experience!

Since becoming a Team Beachbody Coach in 2013 I dreamed about attending Coach Summit. I wasn't able to make the one in 2013, and honestly didn't even realize what it was all about until people on my team were posting pictures while they were there! I knew right then that I WOULD NOT miss the next one! Well, after losing my job and us going to a single family income, other than my Beachbody income (which helped out on SEVERAL occasions) I was so devastated to think "I will not be able to attend Summit 2014!" I kept working so hard, and my upline coach was so determined to get me to summit, that she got me a ticket! Oh, my! Now this was getting real! I had to figure out a way to get a plane ticket, hotel and HOW IN THE WORLD to afford all of this! Not going to lie, this caused SO MANY arguments and tears with my husband! He could see how upset I was about not being able to attend, but he also still didn't "GET IT" when it came to Beachbody and much less Summit. I believe in this business, opportunity and that I can achieve whatever I set out to achieve! I wasn't giving up on this dream!

I kept on messaging other coaches for being roomies and who was selling Dream Big Summit Packages, researching airfares and ways to earn flight miles! I put so much work into this AND still managed to keep focused with my business and home life! I finally got all the loose ends worked out, got roomies, found out that by switching my cable provider offered flight miles that would cover half of my flight to Las Vegas and did something that I really didn't want to do....open up a credit card to put it all on! I researched and found a card with over a year of no interest and went and took that leap of faith and put it all on there!!!! This was it....my dreams were happening! Believing in myself and never giving up to achieve success is the key to making this happen!



Now that I had all of this worked out, and I knew I would be attending the BIGGEST Beachbody event of the year, it was time to focus on another goal I had before attending the big event....going to Summit as a DIAMOND Beachbody Coach! See, becoming a Diamond Coach has been a big big goal of mine since the end of 2013. I knew how much Summit changed the lives of those that attended, and how much coaches grew and advanced after coming back, that I wanted to attend as a leader! Now, I am not going to get into specifics here, but in the rankings with Beachbody, Diamond is the first step of leadership in this business. Now, I am not saying that makes you a leader by any means....the only thing that makes you a leader is reading personal development books, studying leadership and learning from your mistakes with your team! After talking and strategizing with my upline coach, I put my ideas into action and became a Diamond coach in a month's time! I would be heading to Summit as a Diamond Beachbody Coach....and the feeling of accomplishment and believing in myself felt AMAZING!

One of many goals...ACHIEVED!



On, June 17th I set out by myself to fly to the other half of the country to attend this event I had been dreaming about! Talk about nervous! Nervous about the flight, nervous about Vegas and most of all nervous leaving my husband and kids for almost an entire week! Eeek! They are my LIFE! But, I knew if I didn't to this, I would always wonder "What if?" So, I put on my big girl panties and off I went.

Gettin' ready to leave on a jet plane!

I left two days before Summit actually began.  The positive atmosphere within Team Beachbody is so contagious! And like my friend/teammate Cat says "If I were to never make it big with Beachbody, which I know I will, I can at least say the $106 a month I spend on my Shakeology and reading personal development is the best therapy ever!" We don't use negative talking...it's just not in our vocabulary!


 So, once into Vegas, it was like 3 am before getting to bed! We had a day of relaxing the next day, but after that, it was sooo busy! We got so much information from the celebrity trainers, top coaches in the business, made new friendships and attained so much growth! I know they say a picture is worth a thousand words...so here are a few of my pictures from Summit!

When you get it in your head that "I will not fail. I will succeed. I can become the person I want to be. I will do whatever it takes to make my dreams come true" then you to can be successful at anything in your life. I face adversity every single day in my life. I have bad times and good times, but I will never give up on this dream. I struggle with my own health and fitness at times, deal with people not believing in this opportunity that has been brought into my life and people that just down right don't accept that I am a new positive person. Coaching and helping others is my calling in my life and I know this will be what I dofor my full time career. I will live my life by design!

If you have been thinking about becoming a Beachbody Coach, looking for a way to get healthy, looking for a postitve support system....then this just may be the place you need to be! We have an AMAZING team and we truly are like Family! Wouldn't you love to have a support system like this? We had fun time in Vegas, but we know we have to work hard to play hard!

Think this looks like something you would love to be a part of? Email me or find me on Facebook! Becoming a part of Beachbody will change your life FOREVER!

mistionfire@gmail.com

Clean Eating Pumpkin Muffins

Today I made these yummy pumpkin muffins! They are clean and even fall into the 21 Day Fix nutrition program! Who doesn't want pumpkin EVERYTHING in the Autumn months! Pair with a nice cup of coffee and you have a nice healthy and hearty breakfast.

 

The great thing about muffins, is you can make a batch a head of time and you have breakfast at your fingertips on the way out the door in the mornings! No excuses to skip breakfast now!  

 

The recipe is as follows:

 

Ingredients:

1 1/2 cups  whole wheat flour

1 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon ground nutmeg

1/4 teaspoon pumpkin pie spice 

1 teaspoon baking soda

1/4 teaspoon baking powder

1/2 teaspoon salt

2 large eggs

1/4 cup pure organic honey

1/4 cup pure maple syrup

1/3 cup melted butter or melted coconut oil

1 cup  pumpkin puree

 4 oz of natural applesauce

 

Instructions:

1. Preheat the oven to 350 degrees F. Line a muffin pan with paper or silicone liners and set aside.
2. In a large bowl, mix together the flour, spices, baking soda, baking powder, and salt.
3. In a medium bowl, combine the eggs, honey, and melted butter (or coconut oil). Add to the dry ingredients and mix together until well combined. Fold in the pumpkin puree and applesauce.
4. Pour the batter into the prepared muffin pan so it’s evenly distributed. I like to fill a 1/4 cup measuring cup and it makes them even and just enough for a dozen! Bake until golden brown and a toothpick comes clean, about 18 – 20 minutes. Store in an airtight container at room temperature for 4 days or place in a freezer bag and freeze for up to three months.



I would love to know how you liked them! I want to try them with half the amount of flour next time and replace with old fashioned oats and add in some pecans! Drizzle the warm muffins with a little honey after they come out of the oven and you have a nice little sweet treat!

 

Today I will enjoy the last of my "cheats" for an ENTIRE 90 days!!! This means ABSOLUTELY no cheating of any sorts even through the fair, Thanksgiving and Lexi's bday! No more coffee for me either! I know I can do it though...I did with P90...X3! I am starting Body Beast tomorrow and I have such big goals to accomplish with this program. I want to continue it all the way until Beachbody Coach Summit next July. I know what I am capable of doing and I just have to buckle down and focus on ME when it comes to my health/fitness goals. I have been such a yo-yo here lately and that is NOT at all who I am or the kind of image I want to portray to anyone that follows/trusts me to help them!

Today is prep day! Menu planning, shopping and cooking to get ready for the week! I have to eat over 2000 calories a day, which is crazy for me bc I usually eat between 1200-1400 a day! I have to eat so much to fuel my body for muscle growth and blasting fat! I want to video blog this journey and share with everyone. Show that weights/strength training are not the enemy for women! I am not striving for big bulk, and we as women are not genetically made to get BIG like men, but I do want a ton of definition!

So, just know that I am still here to help anyone that needs my help with their own health and fitness, BUT I am 100% dedicating and focusing full attention on my health and fitness because to help you all and be a great example for my children, I have to be the best version of me that I can be!

 

I hope you all will follow my transformation on here and be inspired to get started on your own personal transformation!

 

 

100 Days Smoke Free!!!

I am totally doing the happy dance right now! As I sat and talked to one of my buddies (that is an RN) today on the phone, and told her about how my chest has been feeling, she told me some interesting facts about quitting smoking and how it can make your chest feel. She even said that she has heard other people make the comment that they felt better after smoking a cigarette when going without one for so long! Crazy huh?!?!? Well, I started looking up more stuff and found some interesting testamonials about how bad people actually feel after quitting bc their bodies are just not used to all this clean air and their lungs are healing! I was like "WOW" that's exactly how I feel! I find myself getting out of breath so easily now days and it was starting to scare me since I am so active now. It's been so hard for me to go running and do cardio workouts without getting winded! I also find myself taking deep breaths like I am struggling to get air....well this too is normal bc my body is used to those deep breaths from inhaling cigarettes! It's good to know it's totally normal and everything shall pass! I got curious about how many days "exactly" I have been smoke free and today actually makes Day 100!!!! So happy to have given up another bad habit in my life! Here is the link I found all the testamonials on! http://www.steadyhealth.com/Shortness_of_breath_after_stopping_smoking_t160762.html
This is one thing that is acutally good to give up on and quit! #keepreachinggoals

21 Day Fix Approved Asian Stir Fry

I am always looking for new things to make for lunch as I want to save on money, time and also get bored always eating the same thing over and over and over again! So, here is a little quickie that I threw together this afternoon for lunch. I just went into the kitchen, glanced over what was in there (we need groceries but are on a tight budget this week) and came up with this totally yummy dish! If you like to eat Japanese hibatchi, then you will totally love this! And what's better....it all fits for my 21 Day Fix plan!!!

  

       

Last night we had some whole wheat spaghetti noodles seasoned with a little bit of butter, minced garlic and italian seasonings. We had left overs so I decided this will be my yellow container for lunch today. In the same container there was some steamed broccoli....ok, so ideas were starting to flow!!! Looking in the produce drawer I spotted shredded carrots, onions and some sliced mushrooms.....kept glancing, fresh eggs from our chickens....ok, this is getting really good!!! Looked on the door...hmmm...soy sauce and oyster sauce!!! Ding ding ding!!! Stir fry like they have at hibatchi restaraunts! One of my faves! So, I got all the ingredients together and got started!

Here's how it all went down!!!

I heated up some coconut oil in a skillet. Added some sliced oninons, mushrooms and the shredded carrots (I just threw some in there). I let these cook until soft and brown. Then I added the left over noodles, broccoli and strirred for a minute longer until warm. I then needed a little more oil before putting in the eggs so I put a splash of sesame oil and then the beaten eggs (2 of them for one red container). Once I put in the eggs I put a few splashed of low sodium soy sauce and a couple of drops of oyster sauce! Cook until eggs are done and sprinkle with toasted sesame seeds! This is what the finished product looks like! I hope you enjoy it!

For this dish here are the amounts of the 21 Day Fix containers you will use
1 red (2 eggs), 1 green (veggies), 1 yellow (whole wheat noodles) and 1 orange (sesame seeds and sauce)

www.beachbodycoach.com/mistifreiberg

Carbs are NOT the Enemy!

So there is always a common misconception that carbs are the "Deadly Enemy" when it comes to losing weight or building muscle. There is a small truth behind this. If you eat "refined carbs" that have been processed beyond knowing what the real ingredients are in the product, then you have a problem! But, when you eat healthy "unrefined carbs" that are loaded with health benefits and digest without added fat and sugar storage, you are good!

So, what foods are the "bad carbs???" Some people will say: "Bad carbs are anything that is white." Well, that just isn't so either. A russet or red potato is "white" and these are good carbs. They are not refined and when eaten in the right quantities are healthy to consume! Although my personal choice is sweet pototoes over white potatoes bc of other nutrients, I do still eat white potatoes occasionally.

Now your bad carbs would be examples of the types of food you see in this picture. All of these carbs are highly refined and have little to no nurtional value. They make you feel bloated and lead to spikes in your glucose which is not at all good for trying to lose or maintain a healthy weight. Do you eat many of these foods???? I know I used to and now when I eat them I feel so sluggish and bloated!

Here is a great way to get started with picking out healthy carbs when you make your next trip to the grocery store. If you usually eat white sugar, rice or bread....switch them all to brown! Now, with sugar I don't mean buy brown sugar. Brown sugar is simply sugar that is mixed with molasses for a sweeter treat! Buy organic unrefined cane sugar if you are going to consume sugar at all.

I personally have made the switch to only use Stevia in it's raw form ( I use the name brand Stevia in the Raw) or organic raw honey to sweeten my drinks or dishes. I used to drink soft drinks with artificial sweeteners and completely cut those out of my diet once I read up on them.

 





 

Now, I am an oatmeal eater and lover! I will make oatmeal so many different ways in the mornings! I really feel like my stomach is less bloated when I eat oatmeal on a daily basis. I will say any oatmeal is better than no oatmeal at all due to how it can help with all kinds of health issues, but the absolute best is steel cut oats. There again, these are not refined at all. They are cut and packaged as to where old fashioned and instant are processed a little to make that "flat" look that they have. Steel cut oats also have a chewy type consistency that I love!

And here is the newest craze lately! It's quinoa ( keen-wa)! This is an ancient grain/seed that is considered a protein. It is a natural superfood and is being used in place of a lot of rice dishes and in some cases oats. I have grown to love this food and the benefits of it are amazing! Here is a link explaining a little more about quinoa and it's health benefits : http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

I hope this little explanation of good and bad carbs helps you in the future!http://mistifreiberg.blogspot.com/p/meal-planning-food-prep.html