Pages Menu
TwitterFacebook
Categories Menu

Posted by on Dec 4, 2017 in Blog | 0 comments

Eating Clean: What Works, What Doesn’t

Eating Clean: What Works, What Doesn’t

Eating Clean: What Works, What Doesn’t.

Do you find yourself thinking, “I really want my family to eat better, but it never works.”

 

Here are the 10 Top Clean Eating Mistakes &
How to Fix Them

 

Have you decided to eat clean to get your family on a healthy start? Did you decide to eat clean to lose weight? Did you decide to eat clean simply because you know it’s what you should be doing?

Well, here are some tips on what to do and what not to do.

WEIGHT LOSS: Want to lose a few pounds & eating clean but seeing no progress? Wonder why your diet doesn’t work? Clean eating is supposed to be easy and straightforward. Yet, most people make common mistakes, such as eating too much fruit or overindulging in healthy foods. So let’s get one thing straight: clean eating isn’t a diet or a quick fix to weight loss. It’s a lifestyle choice that takes commitment and determination. Your goal is to make wise choices for life not for a month. If you see it as a diet, your efforts are doomed to fail.

This eating pattern gives people the freedom to feed their bodies with whole, nutritious foods. Once you embrace it, you’ll enjoy better health and get leaner. When done right, clean eating boosts immune function, prevents diseases, and leads to fat loss. If it’s not working for you, then you’re probably doing something wrong that we can correct. Fortunately, it’s never too late to learn from your mistakes.

I’ve compiled this information to help you figure out what you’re doing wrong about the way you are eating and what you can do to make it right. You’ll learn about the most common healthy eating mistakes and how to fix them. I have also included less obvious blunders that sabotage your efforts. By the time you finish reading this guide, you’ll know what clean eating looks like and how to make it work for you.

Let’s see the most common clean eating mistakes that keep people from reaching their goals or putting your family on a healthier path:

1. Lacking Consistency

 

The words “diet” and “clean eating” are often used interchangeably. This is one of the biggest mistakes you can make. If you think of clean eating as dieting, you’re less likely to stick to it. Dieting involves deprivation and everyone knows it, thus making everyone stress about it. Do you really need more stress? Did you ever notice that the first 3 letters in Diet, spell DIE. Most diets require cutting out entire food groups or skipping meals or totally avoiding something you really love. Clean eating and Lifetime Weight Management, on the other hand, has none of these crazy “rules”.  The only thing you need to do is to choose whole, nutritious foods and cook them the right way.

Most people fail to eat clean because they only commit on short term. Since they see it as a diet, they miss the big picture. They stick to clean eating for a month or so, hoping to lose weight or see how their kids like it and then they return to their old habits. Like it or not, you can not reap the benefits by eating clean for a day or two and then indulging in lots of fries and pizza. If you want to have an occasional cheat meal, go for it, but keep it to a minimum. Commit to eating clean at least 80 percent of the time.

2. Overindulging in Healthy Foods

 

Clean eating isn’t an excuse to overeat. Overindulge in peanut butter, almonds, coconuts, and other healthy foods can still put on the pounds. Except water, all beverages and foods have calories. How much you eat is just as important as what you eat. Even though calorie counting isn’t necessary, you should at least have an idea of how many calories you’re taking in. Eating too much of anything can lead to weight gain, indigestion, and poor health. Remember the rule, each serving size should equal the size of your fist. If you are very heavy and therefore have a very large fist and you are looking to lose weight, use half a fist for your portion size.

An example of healthy but high in calories, very healthy Almonds boast more than 600 calories per 100 grams. A tablespoon of peanut butter has 130 calories. There are over 552 calories in one cup of coconut milk, WOW! Maybe opt for Coconut Water or adding Coconut Oil when cooking. Although extremely healthy, one tablespoon of olive oil provides about 120 calories. These foods are super healthy and nutritious, but this doesn’t mean you can overindulge. If you drink two cups of coconut milk and soak your veggies in olive oil, you’re taking in 1500 calories or so and have not even eaten a single meal.

Use an online calculator to determine your daily calorie requirements. If you’re not sure message me for help. As a nutritionist, I have the tools needed to set you on the right path. Watch your portions and eat mindfully. To slim down, swap calorie-laden foods for high-water foods, such as kale, cabbage, spinach, melon, and berries. Regardless of where your calories come from, they can make or break your goals. Clean eating doesn’t guarantee weight loss, but it is another way to nourish your body and teach you to enjoy your food.

3. Replacing Sugar with Artificial Sweeteners

 

Cutting back on sugar is the first step to clean eating. However, some things are worse than sugar. Saccharin, aspartame, sucralose, and other artificial sweeteners can wreak havoc on your health and mess up your metabolism. These food additives trick your brain into thinking that you’re eating sugar. As a result, your pancreas releases insulin, which promotes fat storage and triggers blood glucose spikes. In the long run, this increases your risk of insulin resistance, type II diabetes, metabolic syndrome, obesity, and heart disease.

Artificial sweeteners are just as bad as and even worse than sugar. For instance, sucralose has a toxic effect on the body. Studies have linked it to a higher risk of leukemia in mice. When cooked at high temperatures, it releases harmful compounds known as chloropropanols. Aspartame, the most popular sugar substitute, boasts carcinogenic effects. Sugar alcohols, such as xylitol, maltitol, and erythritol, may cause allergic reactions and digestive distress.

If you have a sweet tooth, replace sugar with stevia. This plant-sourced, natural sweetener has no side effects and can be safely used on long term. You can also opt for fruit purees, unsweetened applesauce, cinnamon, vanilla extract, or raw honey. Even though these foods have calories, they’re healthier than sugar and artificial sweeteners and can be easily substituted when cooking or baking.

4. Ditching the Fat

 

Believe it or not, you must eat fat to burn fat. Load up on heart-healthy fats, such as those found in tuna, salmon, and avocado. Additionally, dietary fat insulates your joints and regulates the body’s temperature. Monounsaturated fats prevent inflammation, boost cardiovascular health, and support brain function. They also reduce triglycerides and bad cholesterol while increasing good cholesterol levels.

A diet rich in healthy fats will keep you energized and ward off cravings. It may also help you slim down and improve thyroid function. Dietary fat also helps preserve muscle, curbs hunger, and increases your metabolism. Just make sure you avoid trans fats, which are found in junk food, refined oils, processed meats, cookies, cake, fries, and ice cream. Since you’re eating clean, these foods have no place in your diet anyway, except as an occasional treat.

5. Ditching the Salt

 

A lot of foods have sodium naturally built in.  When seasoning your food, choose Salt Free Seasonings, or ones that contain Sea Salt at minimum or Himalayan Salt. If you want to break your habit of salting all your food, put a little salt in the palm of your hand and with your fingers, gently sprinkle a little bit over your food, until you find you don’t need it anymore. When you over salt food, you not only retain extra water in your body, thus retaining weight and bad for hypertension, but you also never get the opportunity to realize how good food actually is. Do yourself a favor and your kids a favor and really taste your food. Hint: Lemon makes a great flavor enhancer too and is good for you. The squeeze of a lemon over fish, vegetables and in soups adds flavor plus calcium, potassium, vitamin C and pectin fiber. So go ahead, make your day and give it a squeeze.

6. Eating Too Much Fruit

 

Without a doubt, fruits are healthy and nutritious. Just like everything else however, they must be consumed in moderation. Fructose, the sugar in fruits, goes straight to your liver where it’s converted into triglycerides and then stored as fat (unless you burn it for energy). A high fructose intake may lead to diabetes, insulin resistance, non-alcoholic fatty liver disease, and weight gain.

Fructose also promotes the formation of visceral fat, which surrounds your internal organs. Fruit juices pose the highest risk since they lack fiber. Whole fruit contains fiber, which slows sugar absorption into the bloodstream. Dried fruit, dates, grapes, mangoes, bananas, and pomegranates contain the most sugar of all fruits.

Think of fruit as dessert, or when you need something sweet. Enjoy it in moderation and don’t go overboard. If you’re craving fruits all the time, choose low-sugar options, such as rhubarb, avocado, raspberries, or papaya. Most berries are low in carbs and high in fiber, which helps increase satiety. Make your own fruit juices and avoid commercial brands. Freeze your fresh homemade fruit juices in ice cube trays for a refreshing snack. Sparkling water mixed with your fresh squeezed juices, makes a great substitute for soda and is fun for your kids to make. Watch out for the juices and smoothies found in stores, they usually contain added sugar, read your labels.

7. Ignoring Food Labels

 

Organic foods aren’t necessarily healthier. Some contain large amounts of honey, sugar, coconut oil, dried fruit, and other high-calorie ingredients. Let’s take granola bars, for example. Most brands are made with chocolate chips, dextrose, table sugar, tapioca syrup, sunflower oil, soy lecithin, nuts, and juice concentrate. The number of calories can easily exceed 500 per serving.

Natural foods are even worse since you don’t really know what’s inside. These products are not regulated by the FDA or other health organizations. Actually, there is no definition for the term “natural” and its derivates. It’s not uncommon to see artificial flavors, preservatives, and synthetic dyes listed on the label.

8. Snacking on Protein Bars

 

Contrary to popular belief, protein bars can do more harm than good. In general, they’re loaded with sugar, high in calories and have too little protein. Some might as well be a Snickers – considering their calorie and carb content. If you’re trying to lose weight, downing a 500-calorie protein bar won’t help. You’d be far better getting those 500 calories from a serving of tuna, two cups of veggies, and a sweet potato, doesn’t that seem more appetizing?

Read the label carefully when choosing a protein/snack bar. Most protein bars are junk food in disguise. If you really love them, make your own homemade versions. Use healthy ingredients, such as hemp protein powder, roasted walnuts, natural peanut butter, oats, raw cocoa, and flax seeds. This way, you’ll eat clean at a fraction of the cost.

9. Removing the Liquid from Greek Yogurt: Don’t Do It

 

Do you always remove the liquid on top of the yogurt? Big mistake! That liquid is actually a great source of calcium and whey. It’s low in fat and chock-full of protein, offering both flavor and nutrition. Instead of ditching it, try using it as a substitute for water or milk in homemade desserts. Add it to smoothies, whole wheat pasta, brown rice, and oatmeal, or stir it in.

10. Not Practicing Intuitive Eating

 

A common mistake most people make is eating too much or too little. They focus on weight loss or muscle building rather than listening to their bodies.  The whole purpose of clean eating is to make smart food choices. This dietary pattern is meant to improve your health. Your body knows best what’s right for it. For example, if your diet lacks magnesium, you’ll crave chocolate. This is your body’s way of telling that it needs that nutrient to function properly.

Listen to your body and eat accordingly. Learn the difference between physical and emotional hunger. Always ask yourself why you have chosen what you are eating. Ask yourself, is this really something I should be eating or is there a healthier option (one of the best questions you can ask yourself in a restaurant). Foster a healthy relationship with food and train your taste buds to enjoy natural flavors. Remember that clean eating is a lifestyle. It’s your chance and your family’s chance to be healthier, happier, and more fulfilled.

As a Nutritionist and a Lifestyle Weight Management Coach, I’m here to help! Send me an email for more information!

 

If this post was helpful to you, comment below and let’s help some more parents! Feel free to share this with anyone who is looking for a bit of help with their nutrition, their kids and their peace of mind.

Peace, Love and Laughter to you and your family,

Celia

Teaching parents how to create a healthy physical and emotional environment for a balanced family life.

 

Read More

Posted by on Aug 2, 2017 in Blog | 0 comments

10 Kitchen Items that can do cool stuff and help you & your family feel better.

10 Kitchen Items that can do cool stuff and help you & your family feel better.

What’s in your Kitchen? Is it more than just food?

We have to buy so much and so many things that just do one specific thing. Wouldn’t it be great if a common item that you have in your kitchen could be more than food and take care of some of the things that ail you? Well, there are actually many items that do and here is a list of 10 to get you started.

  1. CLUB SODA has many uses outside of just something to drink.Substitute the liquid requirement in the recipe when making waffles or pancakes for Club Soda and watch the Fluffiness begin!
    1. Feed your Plants… Club Soda has minerals that help plants grow. So instead of throwing away club soda that has gone flat, feed it to your plants.
    2. Use it to remove stains in fabric and carpets.
    3. Clean jewelry and precious gems.
    4. Clean your car windshield, countertops and surfaces
    5. Removes rust.
  2. OATMEAL is not just great for breakfast, it’s help for your irritated skin too.Grind up about a 1/2 cup of oatmeal and add it to your bath and soak and relax.Mix oatmeal and water into a paste and apply it directly to irritated, chapped or dry areas of your skin.
  3. SEA SALT blended with Coconut Oil creates a great exfoliant for your skin and the combination moisturizes too.
  4. CUCUMBERS contain ascorbic and caffeic acids that reduces water retention in your eyes, so cut a slice and rest it on each eye to alleviate puffiness.
  5. SUGAR is sweet, but did you know it can get rid of hiccups? Hold a teaspoon under your tongue until your hiccups are gone.
  6. APPLES absorb acid. Eat a sweet apple to rid yourself of stomach acids and aid in acid reflux.
  7. PRUNES to Go! Whole, dried or juiced, Prunes aid in digestion and relief of constipation. Plus they provide good energy with a sugar rush.
  8. APPLE CIDER VINEGAR, so little does so much. Drink a Tablespoon a day. Add it to your smoothie, it’s a great way to avoid the strong flavor.
    1. Aids in Weight loss
    2. Helps Acid Reflux
    3. Helps Blood Pressure
    4. Helps Diabetes
    5. The best SUNBURN relief you can buy!
  9. GINGER helps Nausea and Menstrual Discomfort. Try a cup of Ginger Tea or Ginger Chews to dissolve in your mouth.
  10. CRANBERRIES great for Thanksgiving, but should be eaten everyday. Whole, dried, 100% Juice, Relish… however you enjoy them, they will aid in a healthy urinary track, especially valuable to women.

Keep these stocked in your kitchen and give them a try and let me know which ones you like best and what you are regularly using. Don’t forget to give some to your kids for their health too.

 

If this post was helpful to you, comment below and let’s help some more parents! Feel free to share this with anyone who is looking for a bit of help with the kids and their peace of mind.

Peace, Love & Laughter!

celia kibler

download

Email: celia@celiakibler.com

Teaching parents how to create a healthy physical and emotional environment for a balanced family life.

 

Read More

Posted by on Jul 12, 2017 in Blog | 0 comments

SUMMER IS HERE! Are your kids on Schedule?

SUMMER IS HERE! Are your kids on Schedule?

Summer is here and schedules for kids are more important than ever.

Very often, school ends and all consistency and time frames for the day go out the window. Kids run a muck and live a carefree, responsibility-free summer. Parents feel badly because the school year brings so much structure, that they think their kids should leave the stress of schedules behind. Stop the nonsense. The whole world runs on schedules for a reason, and a kid’s life should be no different.

Reality is, life without schedules and responsibility can lead to more stress and time wasted doing nothing productive. Without direction, kids can lose motivation, energy and get moody for no reason. Simply put, kids need something to do too. When kids are put on a schedule, they get into a routine and routines simply make life easier for everyone involved.

Enter the Summer Schedule! Although not the same as the school year, still packed full of things that need to get done to keep your child thriving and growing while school is out.

When creating your summer schedule (or any schedule for that matter), make sure your kids are thoroughly involved in the decision making process. Sit down with your kids and come up with a to-do list for every day that needs to be included in the schedule. Then set up the times to get it all done. Obviously, relaxation and play time plays a big part in the summer, so don’t leave it out.

First on the schedule… Wake Up & Bedtime. Yes this can be a bit later than they get up for school, but not too late. If you give your kids a free range bedtime and wake up time, you’ll find when it’s time to head back to school, they will have a really hard time adjusting. In addition, when people (and that includes kids), follow a set bedtime and wake time, it is proven that they enjoy a better night’s sleep.

Second, make sure you include all meals, Breakfast, Lunch & Dinner.

Other additions, and of course you and your kids can set up your own list according to your needs. I’ll tell you what is on our Summer Schedule at home for my two Grandkids (9 & 5 years) that live with me. Our Schedule is shown here on the right.

Items we include: Straightening the Bedroom, Personal hygiene (teeth, baths, etc), Summer Schoolwork and Reading, Video Game/Computer Time, Household chores (each child has one a day), Gratitude Journal & Personal Development Time, Summer Classes.

So you can see that our day is full and the kids are able to get a lot done in the morning and then they have almost a full afternoon of fun and games.

When kids help create their own schedules they are more likely to stick with it. Keep in mind, all days will not run strictly to the schedule, so a certain amount of flexibility needs to be allowed. Also, there are things like vacations, lessons, camp, etc. that may alter the schedule. However, if you stick to the schedule on most days throughout the summer months, you will make your life and their lives much better. Plus, you’ll have a lot less “I’m Bored!”, statements coming out of your kid’s mouths.

Let me know what you did to create your schedule, along with additions that you found helpful.

If this post was helpful to you, comment below and let’s help some more parents! Feel free to share this with anyone who is looking for a bit of help with the kids and their peace of mind.

Peace, Love & Laughter!

celia kibler

download

Email: celia@celiakibler.com

Let’s raise happy and healthy parents & kids together!

 

 

 

 

Read More

Posted by on Jun 29, 2017 in Blog | 0 comments

The Fidget Spinner: Friend or Foe

The Fidget Spinner: Friend or Foe

 

 

Fidget Spinners… are they our friend or our foe? It’s all the craze and it may even be making YOU crazy. Well, you’re not the only one. I know it’s making some schools and camps crazy too.

So, what’s a parent to do?

Well, let’s look at the good points:

  1. It’s not a very expensive treat for your child.
  2. It’s fascinating and does help kids relax and focus.
  3. It encourages a child’s curiosity about how it works.
  4. It’s small and does not take up a lot of room in your house.

OK the not-so-good points:

  1. Kids tend to obsess over these spinners.
  2. They want more and more of them.
  3. They take them everywhere they go and lose them often or have them taken away.
  4. They may distract them from what they are supposed to be doing.

Solutions:

Parents:

  1. Create a schedule of when kids can use their spinners.
  2. Let your kids know where and when they can take spinners with them.
  3. Sit down and talk with your kids and set up guidelines together. Listen to their ideas of how they can be responsible and take control of what and where and when to use their new spinners.

Schools/Camps:

  1. Recognize the relaxing benefits of these spinners.
  2. Buy them in bulk (funexpress.com) and use them as 5 minute refocus breaks during the camp/school day. Your kids will love these breaks.
  3. Let kids know that if they bring their fidget spinners to school and they are confiscated, they will go into the bulk spinner box that is used for the school/camp and will become the property of the school/camp.
  4. Send a letter home to parents about how fidget spinners are going to be used productively in your school. Also inform them of the confiscation rule noted above.

The Fidget Spinner can definitely be a friend when used in a positive way and everyone agrees on the proper place to play with their new spinners.

 

If this post was helpful to you, comment below and let’s help some more parents! Feel free to share this with anyone who has kids or just might enjoy the read.

Peace, Love & Laughter!

celia kibler

download

Email: celia@celiakibler.com

Let’s raise happy and healthy kids together!

Is there a topic you’d like me to address, just send me an email or comment below. Join us on Facebook in our Group THE PARENT MASTER. Want private coaching, complete the request form on this site.

 

 

 

Read More

Enjoy this blog? Please spread the word :)