Living Fit Eating Clean

Let’s talk about water.

Before we can do that, do you know what macronutrients are?

Macronutrients are types of nutrients that are required in our diet to provide energy, maintain body structure and system. Yes, water is one of them.

There are many benefits of water. 💦

The Journal Obesity, found that increased water intake was associated in significant loss in body weight and fat. Water is also important fact in supporting the structure of your DNA and integrity of your blood! Blood is 90% water and is used to transfer many of the nutrients, oxygen and immune cells in your body. Water is primary part of your lymph fluid. It is used to support your immune system and waste removal. It also helps regulate your body temperature. 🌡

It helps your brain! Your brain is 75% water. So, when you are dehydrated, your brain literately shrinks! 😱This causes headaches. Research also shows it has a negative effect on your ability to think property and even on your mood.

Drinking water gives your metabolism an instant boost, because it makes everything work better. None of the processes in your metabolism can occur without the presence of water.

Now that you know how critical water is to your nutrition, do your best to get it in daily! Make sure you are drinking (oz) at least half your body weight in water!

Thanks to and for always keeping me up to date with nutrition education!

How do you possibly get 30 plants in a week? Easy, I promise. 😉

Let me go through a day for you to show you how I get in a bunch of plants.

Morning shake: usually has 1-3 fruit in it. 3

Post Workout: fruit 1

Breakfast: was three peppers, onions and EVOO. 5! Yes the EVOO counts as a plant!

Lunch: this southwest tuna salad has spinach, red bell peppers, cilantro, jalapeño served with whole grain crackers. These crackers are a healthy alternative to what you you think they are. Grains count! 5

Afternoon snack: cherry tomatoes 1

Dinner Enchilada pasta. Tomatoes, green chiles, red onion, bell peppers, whole wheat pasta. I don’t count the bell peppers and pasta again as They were already counted during the day. So we have 3 here.

So 14 in one day! See, 30 in a week isn’t hard. 😉

Give it a try for a week and see how you fee!

Yesterday I spoke about the importance of Eating the Rainbow 🌈 . This is critical for your gut health which in turn impacts your immune system, liver, thyroid and brain function. It is so important to get diversity in your plant intake so that gut microbiome can help protect you. You will also be able to fight off viruses, bacteria, fungicides, pesticides and rodenticides! If that is not enough, here are a few other reasons to eat the rainbow:

Red ❤️: Lycopene fights off breast & prostate cancer risk, boosts heart, brain, eye and bone health.

Orange 🧡: Beta-Carotene fights cancer, reduces inflammation, supports immune system and supports vision

Yellow/White 💛: Vitamin C and Flavonoids inhibit cell tumor growth, detoxify harmful substances, boost immune system, reduce inflammation and boost heart health

Green 💚: Folate builds healthy cells
Calcium strengthens bones, muscles & heart health
Indoles & Lutein eliminate excess estrogen & carcinogens & support eye health
Allyl Sulfides destroy cancer cells and reduce cell division

Blue/Purple 💙💜: Anthocyanins destroy free radicals, reduce inflammation & boost brain health
Resveratrol may reduce estrogen production, boost heart & brain health

Finally, Fiber in all plants boost digestion, weight loss and removes carcinogens.

If you got this far, you may now see the key themes here. The best way to fight virus and disease is a healthy immune system. The best way to fight cancer? Diversity of plants in your diet to have a healthy gut microbiome! It all boils down to the diversity of plants.

How to we do this? Aim for getting in plants of each color daily. Also aim for 30 unique plants each week. Trust me, it’s easier than you think! 😉

Tomorrow I will share a couple ways to sneak in more plants.

📸 American Heart Aossication

Not every meal I make looks sexy and ready for a photo shoot, but every meal is made to fit into my nutrition goals. Even sometimes it’s as random as this, I know I am eating for my health.

So I really wanted nachos but still needed veggies too. I didn’t have an easy made protein that would go with it either. So instead of succumb to the leftover pizza in my fridge, I chose a vegan protein shake filled with vitamins, minerals, pre and probiotics, adaptogens, antioxidants and many other goodies. I then grabbed some butter lettuce, homemade salsa, leftover fat free retried beans, cheese (because cheese!) and a few of my homemade “Doritos”. Finally I topped it off with a bit of Greek yogurt in place of high fat sour cream. I conjured up this Salad Nachos or is it a Nacho salad?! 🤣 Either way, it was delish!

Not everyday is a win but I feel like I won today with my choices to start the weekend of right!

This bright and light beauty dropped today! DM for more info!

Just me & my cowboys.

Thanks for always capturing our family in its truest form. 😉🤣❤️

Thanks to for the amazing back drops!

When we first bought this house we were very excited to get the landscaping in. The landscaping went in and then we had to put in some black pavers for the walk way to tie in the doors I picked for the front of the house. Then I updated the lights around the house to give it a more farmhouse look (see lights hanging by the doors).

Kris wanted a front patio for a firepit, so we had that installed last summer and then he made my farmhouse fence to close it off.

Today, finished off the boring garage area with Kris’s wish list item to tie all the farmhouse looks together.

We couldn’t be happier with the garage over hangs and how they turned out! Thanks again for all your hard work and attention to detail!

(Swipe through to see each project)

STOP IT! This homemade Chick-Fil-A sandie is the ish!!!

It is already on the menu for next week and maybe the week after that and the week after that and....well you get the picture. 😉

P.S. it is clean eats too!

Friday feels.

M favorite dish “healthified”! Chicken Piccata!

Have you ever given much thought to these food company claims? I mean really if it is too good to be true then it probably is. This is definitely the case when it comes to these claims.

In order to make something sugar, fat, gluten or calorie free it means they are using many chemicals to give you the same consistency and flavor. These chemicals and chemical processes are linked to cancer, ADHD, Cross the blood-brian barrier, hypotension, sleep disturbance & more. The processes also use bleach, pesticide laced & neurotoxins to name a few. If all that doesn’t scare you. How about the fact you are using these types of food claims to help you lose weight? Well, these additives cause excessive eating, weight gain and can lead to obesity. NOW, you are just undoing all the hard work you set out to achieve.

Listen, we all need to be digging deeper into these claims. You are doing yourself a huge health favor by being more informed about what you are putting inside your body.

Listen, you are what you eat. Don’t be fast, cheap easy or fake.