Here’s my simple solution to stay on track with clean eating during 2012: identify one simple goal and work toward it between now and the end of March. Let’s break things down and think one quarter at a time so as not to be overwhelmed.

I know, you’re probably saying, “I have a laundry list of goals I want to accomplish this year with my health, why only one?”

Simply put, I want you to focus on what’s most important and make small steps in that direction. When you have a long list of goals you diffuse your attention across too many activities and it’s easy to feel like you’re not making any forward progress.

Instead, why not adopt just one clean eating goal – your biggest, juiciest clean eating goal that you want to achieve no matter what! Something that will motivate you and get you into action. Here are a few examples:

• Drink at least 6 glasses of water per day to support clear, glowing, you-can’t-be-over-25-looking skin
• Juice fresh fruits and vegetables at least 3 times per week for super-charged energy, kissing the mid-afternoon I-just-have-to-take-a-nap slump a triumphant goodbye
• Prepare one clean eating meal per week where half can be frozen for later use to create a mini-stockpile of, healthy, delicious and easily accessible meals – no expensive, less than healthy takeout needed

I think you get the idea – it has to be something that’s important to you, with a specific, desired result that will keep you going when you want to give up.

When we focus on only one goal at a time, we can give it our full attention yet take small steps in the right direction. I can think of plenty of baby steps to move toward the goal of at least 6 glasses of water a day:

• Buy a beautiful, recyclable cup to keep in the car and hydrate while you’re driving as well as use at work
• Fill the bottle at night so it’s ready to roll in the morning without the least bit of effort
• Set an alarm twice a day for water alerts – say mid morning and mid-afternoon – to keep you on track and remind you to drink up
• Find a water drinking buddy at work to help hold you accountable, ask him or her to check in with you each day at a certain time
• Record how much water you drank at the end of the day – to increase your awareness and see how you can do better the next day

Then be sure to identify how you know you will be successful like:

• Not a trace of acne or dry skin
• You look in the mirror and feel perfectly content with what you see
• A steady stream of “your skin looks SO amazing” compliments

Once you master your first, most important clean eating goal for the first quarter of 2012 and you’re feeling victorious (and have solidly integrated it into your busy life), THEN move on to creating a new, equally juicy goal for the next quarter.

So…what’s your number one goal for 2012, clean eating wise? What are you committed to doing no matter what? What’s got you inspired to get and stay in action?

Let me know what you’ve got in mind and the first steps you plan to take. Need some help getting started? Just let me know and I’d be happy to provide some coaching.

I love Barleans because they carry both fish and flax seed oils that are flavored and taste great – I love both the Strawberry Banana and the Mango Peach.  The flavor is delicious — you can take it “straight up”, add to a smoothie or add to plain Greek yogurt for added health benefits.  I often will stir a tablespoon into a cup of Chobani plain yogurt, then add some fruit and nuts for a healthy breakfast or snack.

For me this is a vast improvement from the days when I first tried Barlean’s fish oil – I still remember adding fish oil to my smoothies and it had a distinctly fishy taste that I didn’t like – this is so much easier and tastes great.

Have you tried Barlean’s Omega Swirl before? What’s your favorite flavor?

I’m thrilled to be featured in a new book premiering today, “Is She Naturally Thin, or Disciplined: Insider Secrets of the Sexy and Slim!” penned by my friend Sally Shields.  The book is so darn cool that I can’t help but be excited to share my story of how I stay trim and healthy.  And it’s chock full of beautiful pictures and stories of amazing women that will motivate you into action!

Today only, you can receive oodles of freebies within minutes… — hundreds of dollars’ worth of  F-R-E-E  gifts — if you do just ONE thing today!   In honor of the summer season,
my fellow contributors and I are all celebrating the official launch of Sally’s new and highly acclaimed book, Is She Naturally Thin, or Disciplined?

http://www.sallyshields.com/thinbooklaunch/

Today, TUESDAY July 19th, we have a personal goal to help Sally reach the #1 position on Amazon.com and we really need your help. And, for helping, we’re going to reward you in a big, no make that
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This offer requires the tiniest investment, but will bring you a fabulous return: for only $14.95 you can get a copy of Is She Naturally Thin, or Disciplined?  ..and over 50 free gifts (from yours truly and lots of other amazing people too)!!!! 

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Go here to find out more about this promotion that makes buying a copy of Is She Naturally Thin, or Disciplined? really worthwhile TODAY, Tuesday, July 19th! Get all of the details here:

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This is a one-time-offer… never to be repeated again, available for the next 24 hours only.  So, grab this unique bundle of gifts and order Is She Naturally Thin, or Disciplined? book right now.  At no other time can you get such value for so little. This is a truly unique offer that’s valid for TODAY ONLY!  

I hope you’ll join me in celebrating great health and vitality featuring amazing women telling their stories.

P.S.  Please share this offer with your friends and family. It’s easy…just send them this link by email to let them know about the many gifts we have made available for them today: 

http://www.sallyshields.com/thinbooklaunch/

Perfect example: last night I was working on my taxes with my husband Bruce and the TV was playing in the background.  We had an early dinner, about 6:15.  Mind you, it was really healthy — turkey meatloaf, broccoli, Brussels sprouts and quinoa tabouli.  I was priding myself on the fact that it was light and delicious, I ate just the right amount and I felt satisfied. Throw in the fact that we leisurely ate at the table, a friend stopped by and we all caught up on our days, and I just had to chalk it up to an enjoyable experience.

But when I fast forwarded several hours, I was seriously getting hungry.  My first inclination was to get some of my favorite gluten-free snack: Mary’s Gone Crackers.  We have a stash of the herb crackers and they’re perfect with hummus.  Then I entertained the idea of some gluten-free bread with peanut butter or an apple.

But then I thought twice and reached for water instead.

Whenever I eat late at night, I never sleep as well. Sometimes I feel restless, sometimes I seem to have the oddest dreams and sometimes it feels like I wake up feeling tired.  The truth of the matter is that our bodies do best when we go to bed having had time to digest our food. Eating late means they’re often working over time as we sleep to digest things instead of simply resting.

Water is great because it can fill you up and nip hunger pangs in the bud. And no, I don’t mean I drank a gallon, just a 10 ounce glass.  Even better, drinking the water didn’t disturb my sleep, I didn’t drink so much that I had to go to the bathroom in the middle of the night, and I felt great when I woke up this morning.

The trick for me is to pause before I act. Instead of just mindlessly grabbing and gobbling up a snack, I took the time to think through what was most important for me.

What do you do to stave off late night hunger? Have you ever tried drinking water as a simple solution to nip snacking in the bud?

Even though we’ve been practicing clean eating for quite some time, his realization about our lifestyle really solidified that not only is he doing it (and liking it) but that his awareness has changed and increased.  And the best part is that it’s not about me beating him over the head with constant messages about clean eating.   Much to the contrary, it’s been an easy progression of subtle lifestyle changes over time. 

For example, we recently watched the movie Food Inc, an indictment of the food industry that makes you question just about every aspect of what you’re putting into your mouth.  Food Inc shares the powerful message that we should all increase our awareness about the source of our food.  Does it come from a factory farm or a local farmer where animals are treated with respect? Are many of things you’re eating genetically modified or are you eating clean, whole foods that aren’t processed?

We watched the movie and next thing I know, Bruce suggested that we stop buying meat in the grocery store and only buy it from one of several local farmers.  Mind you, we don’t eat tons of meat to begin with but I couldn’t help but appreciate the earnestness in which he responded to the movie and his thoughtfulness about our health.

Half of clean eating for me, is the willingness to shift your mindset and see other possibilities. It’s almost about envisioning a healthy future you’d like to have and seeing clean eating as a vehicle to help you get there. My simple mantra: prevention, prevention, prevention.  Clean eating is the means by which we’re creating the healthy life we want to enjoy, especially as we age.  It’s such a simple approach through which you can reap a myriad of benefits, not the least of which is a whole new level of awareness about what you’re eating and how that’s affecting you and the environment.

What discoveries have you uncovered on your clean eating journey? How has increasing your awareness about the food your eating helped you make some healthy changes?

Although I’ve been practicing clean eating for quite some time, and find it easy to make the time to plan, shop for and prepare healthy meals made with fresh, whole foods, keeping things organized at home has been another story.   For years, I’ve been in varying levels of disorganization that have left me feeling anxious, overwhelmed and less than healthy.  I would spend my fair share of time thinking about my piles of paper and clutter, I’d obsess over how I could get on top of it once and for all, and I’d easily fall into a state of overwhelm.

I’ve had clients like this before who struggled with eating cleaner foods but found the task so overwhelming that they never progressed very far.  Together, however, we’d find ways to simplify the process and break down the steps to creating a clean eating lifestyle that sticks. 

It was the same thing for me with getting organized. First I had to decide that I was ready, willing and able to make some changes. Then I hired an organizer who helped me create simple systems that work for my life.  And after consulting with someone who built me a proper desk, cabinets and workspace, I’m finally unearthing, throwing away and organizing years worth of  clutter.  This is all about a clean working space that helps me be more productive, focused and ultimately, healthier. What a concept! My whole life feels lighter and less burdened by the combination of clean eating and a clean workspace.

And you know what else? All the worrying and anxiety that kept me focused on what wasn’t working, has freed me up to be a lot more creative in the kitchen.  I’m having big fun creating delicious clean eating recipes that are feeding my body and soul. Who knew that cleaning up one’s space could have such an impact on other parts of one’s life.

What about you, what parallels do you see between clean eating and de-cluttering your own space? How do both of these initiatives help you to create a healthier lifestyle?

Despite my best efforts, however, there are days when I can’t always create a home cooked meal.  Some weeks simply get busier than I anticipate and by the end, I may be running out of food or time.  I find this usually happens at the end of the week when I’m running out of lunch options and I’m in between appointments in need of sustenance that’s healthy.

So my back up plan to support clean eating is all about keeping healthy frozen meals on hand for when I just can’t find a better, quicker option. One of my favorites is Kashi’s Mayan Harvest Bake. It’s a vegan entree with plantains (one of  my favorites), black beans, sweet potato and kale served over their 7 whole grain pilaf.  As frozen meals go, this has got to be one of my favorites — high in fiber, good source of plant-based protein, it’s all natural and the sodium isn’t sky high as in some frozen entrees.   The plantains are pleasingly sweet and with the contrast of the black beans, it’s delicious. Plus the amaranth-based pilaf is sooo good — creamy and light.  I had it the other day with a spinach salad and I have to say that it kept me satisfied for hours.

Have you tried the Mayan Harvest Bake or any of the other Kashi options? What’s your favorite Kashi or other frozen meal that supports clean eating by using fresh whole foods, not artificial ingredients?

I’m a big fan of stocking up on a few of your favorites for just these type of days — you can maintain clean eating in the midst of your busy schedule.

You’ve probably seen some of my posts this summer about the fun I’ve been having picking blueberries. They are my #1 favorite all time fruit.  I love how they’re slightly tart sometimes, other times full-on sweet. I love how easy they are to pick and eat. And I love all the powerful antioxidants they contain.

Last week, I shot this video right in the middle of the blueberry patch (thanks to my cameraman and hubby Bruce)!  I was so inspired to be outside, enjoying the weather and empowered by picking my own food. It got me thinking about just how much appreciation I have for clean, local, organic food grown without pesticides. The kind of food that truly supports my health and soul.

Simply put, I get inspired when I’m outside connected to what I’m eating and our summer activities of picking fresh, local food have deepened this appreciation like never before.  To me, it’s such a simple way to eat clean, whole foods.

Check out the video and see what I mean:

What are you doing to deepen your appreciation for your food? How does eating clean, whole foods support your healthy lifestyle?

I’ve been a big proponent of eating less congesting foods — meat, dairy products, sugar, fried foods, anything refined — and more foods that are easy on your system, for ages.

So I was excited when I read an article in last week’s New York Times about Sean Fowler,  a Colorado chef who’s cooking super healthy, anti-inflammatory meals for members of the Garmin-Slipstream team.  As you can imagine, riders have to eat numerous times per day just to keep their strength up, consuming a crazy 5000+ calories. For the normal person that would spell TOTAL disaster, but for riders they need every single calorie to power them through the grueling daily race.

Even though most of us would never even attempt something approaching this, we can all benefit from more clean eating. What’s the chef making and serving that we should pay attention to:

• Pineapples – natural anti-inflammatory
• Blueberries and cherries – antioxidants
• Fish
• Nuts
• Rice cakes
• Oatmeal

As the article mentions, going gluten-free can be helpful to avoiding inflammation.  And forget red meat and lots of wheat bread, keeping those things in check makes all the difference. 

It’s a handy reminder that some simple meal planning, especially during summer months when there’s a bounty of fresh produce, goes a long way toward feeling our best, preventing disease and supporting better health.  It’s all the inspiration I need to make a bowl of my favorite gluten-free recipe — quinoa tabouli.

What do you do to practice clean eating and make healthy summer meals that won’t inflame your body and help you feel your best?

Need ideas for clean and healthy summer eating and meal planning? Join me for a fun, inspiring teleclass on August 4th that will help you get  into action to make the healthiest (and easiest!) of meals.  http://budurl.com/sv6p

These days I don’t go very far without bringing my Vitamixblender with me. It’s such a handy tool for whipping up healthy treats when you’re away from home and when you’re traveling by car, it’s so easy to put it in the trunk and away you go!  If you don’t know about the Vitamix, it’s a super high powered blender that helps you create healthy whole foods juices, smoothies, soups, sauces and a whole variety of other delicious concoctions in minutes flat. Ever since we took the plunge and purchased it, it’s made creating a healthy lifestyle that much easier.

Bruce and I loved having the blender with us when we were in Montreal last week because we used it to make a healthy morning smoothie — we added fresh fruit and superfoods like blue green algae that kept us feeling our best all morning long! And you know what else — we saved money too.  Hotel breakfasts aren’t cheap and typically they’re not that healthy either. But with a little ingenuity, we made a delicious treat  as we watched the Williams sisters at Wimbledon. Fun!

Get the full scoop on what you need to make your morning travel routine a healthy pleasure.  And Even if you don’t have a Vitamix, you can bring along a few essentials when you travel and create your own healthy breakfast and snacks!

Do tell, what’s your favorite way to keep it healthy when you’re traveling? Ever bring your Vitamix or a blender with you?