Clean Eating: 3 Changes You Can Make Today

Eating better. We all want to. We all need to. We think about it. We talk about it. We read about it. But very few of us follow through and actually do it. 

And, let's be honest... It can be VERY overwhelming! We are inundated with information, advice, meal plans, etc. Some of the information is great! But, a lot of it is based on pseudo-science and fads, and it will just lead you down the wrong nutritional road.

So, how are we supposed to know where to start? We've got three things you can do today to get your nutrition moving in the right direction immediately! But, before we get to those, here are some things you need to keep in mind:

• It's always a good idea to consult with your doctor before starting any nutrition or exercise program.
• Diets don't work! Always opt for lifestyle changes that you can incorporate and maintain long term over a short-term diet that promises dramatic results.
• You can't change everything at once! Well... you can, but then you won't stick with it. Pick one thing at a time. Over time, those small changes will add up to big differences.
• You don't have to be perfect! I always try to follow the 80/20 rule: I eat as clean & healthy as I can 80% of the time, and I give myself grace 20% of the time to indulge a little. Sometimes a girl just needs her chips and queso!
• Do your research. Is it based on sound scientific information? Is it being put out to help you make better choices or to sell you a product? Can you find the same recommendation from other credible sources? 

OK... Now that all of that is out of the way, let's get to it. Here are three things you can do right now that will make a huge difference! Each one of these is a starting point for anyone trying to make the leap into clean eating. Pick the starting point that makes the most sense to you. Pick the one that you will be able to stick with. Once you've made your choice, get started, commit to it, and stick with it!

Choose foods that only have one ingredient. Fruits, vegetables, meat, fish, eggs, nuts, and seeds are all great choices when you're trying to clean up your eating. And make sure you don't dirty them up when you cook them! There are lots of flavoring options that also only have one ingredient! Store-bought marinades, sauces, and seasoning packets are a no-go when you are following this rule! Keep it simple and have fun putting things together to create yummy dishes!

Say good-bye to sugar. We may love the way the white stuff makes things taste, but it wreaks havoc on our bodies. And it is everywhere! If you don't believe me, go to your pantry and just start reading labels. You'll be surprised at how many things contain sugar. Of course we know that candy, cookies, and pastries are full of sugar. But, did you know that it's also in most salad dressings, pasta sauces, and breads? It is hiding in almost everything. If you want to eliminate sugar, you've got to become a label reader. Get rid of what you've got that contains sugar and don't buy any more of it. Instead, get your sugar from things like fruit that contain it naturally.

Every time you eat, make sure that at least half of your plate is filled with fruits & veggies. (I always go for 75%, but half is a great starting point!) They are great sources of vitamins, minerals, and fiber. Plus, when you fill your plate with plants first, there's a lot less room for the bad stuff. Add in a serving of protein, and you're all set! And make sure you've got a lot of variety in the produce you choose. The more colors on your plate, the better!

Clean eating isn't as hard as you think! Just pick a starting point and take it one step at a time. Once that has become a natural part of how you eat, pick something else to tackle. When you continue to make small adjustments over time, it will get easier and easier. Before you know it, the 80/20 rule will be a breeze for you!

So, where are you going to start?

Stephanie Antkowiak is the Fitness and Wellness Director at the Invictus Institute. She has a Bachelor of Science degree in Education and almost two decades of experience in teaching and children's ministry. She is a 3rd degree black belt, and has been in the martial arts and fitness industry since 2000. She does group fitness instruction and wellness education for the Invictus Institute in addition to being a full-time wife and mother of three.

Protein-Packed Veggies: Our Top 5 Picks

Wait a minute... Vegetables have protein?

YES!!!

If you are like me, the first thing that comes to mind when you think about protein is meat. And, don't get me wrong, I do enjoy a little meat. But, it's not my favorite. So, if I can get protein in other ways, I'm all about it!

Most of us know that veggies are great sources of vitamins, minerals, and fiber, but they can be a great source of protein as well if you know which ones to choose!

There are hundreds of different veggies available, but these are my 5 favorites when it comes to the protein they are packed with!

1. Peas     8.5 gm/cup
These little green veggies are yummy, versatile, and full of protein! I love to steam them and eat them. I also love to add them uncooked to my salads! On top of being a great source of vitamins A and C, one cup peas gives you over 8 grams of protein!

2. Broccoli    4.4 gm/cup
Broccoli is one of my favorite veggies, with or without all the protein that's in it! I just love the way it tastes. Roasted broccoli is a staple in our house. I even eat it with my eggs for breakfast! And, I'm getting over 4 grams of protein per cup when I do!

3. Brussels Sprouts     5.6 gm/cup
Yes, you read right! Brussels sprouts! I know this veggie has a reputation for being completely disgusting, but have you actually tried them? Douse them with a little olive oil and Balsamic vinegar then roast them in the oven. My kids actually ask for them! And at 5.6 grams of protein per cup, you just can't go wrong!

4. Yellow Corn     5.1 gm/cup
So, technically, corn is a vegetable, grain, and fruit. (That's a whole other article on it's own!) But, for today, we're calling it a veggie! Take it off the cob, eat a cup of it, and you'll get 5.1 grams of protein!

5. Edamame     18.5 gm/cup
OK... I have to admit that these are not one of my favorite veggies to eat, but I do have some from time to time. But, no list of high-protein veggies would be complete without them because of the whopping 18.5 grams of protein per cup that they carry!



So, now you have it! My top 5 picks of veggies that pack a protein punch! Go try some of them for yourself! Add them to your breakfast, lunch, dinner, or have them as a snack!

And, if you want to know the protein content of your favorite veggie (or any nutritional content of any of your favorite foods!), try out the USDA What's In Your Foods Search Tool! It's a great source of nutritional information!

What are your favorite ways to get protein?










Stephanie Antkowiak is the Fitness and Wellness Director at the Invictus Institute. She has a Bachelor of Science degree in Education and almost two decades of experience in teaching and children's ministry. She is a 3rd degree black belt, and has been in the martial arts and fitness industry since 2000. She does group fitness instruction and wellness education for the Invictus Institute in addition to being a full-time wife and mother of three.

Decide That You Want It More Than You Are Afraid Of It

Fear is a sneaky little creature. It has a way of creeping into your head and taking over before you even know what hit you. It keeps you from doing so many things with the lies that it feeds you.

Stop and think about it for just a minute...

How many things do you really want to try, but you don't because you're afraid?

Maybe you want to try a new exercise class. Maybe you want to go back to school. Maybe you want to start a new career. Maybe you want to run a marathon. Maybe you want to reconnect with an old friend.

The list goes on and on, but there's only one thing on the list of things that stops you: FEAR.

FEAR of rejection.
FEAR of failure.
FEAR of the unknown.

But here's the reality of the situation: You are capable of doing anything you set your mind to. I know it sounds cliche, but it is so true! When you decide that you're going to go for it, the only thing that can stop you is YOU!

You have to decide not let fear control your thoughts.
You have to decide day after day after day that you are committed to achieving your goal no matter what.
You have to decide to push forward even if it scares you.
You have to decide that you want it more than you're afraid of it.

So, what is it that fear is stopping you from doing? Make a decision right now that you are going to step out in faith and move towards that goal!







Stephanie Antkowiak is the Fitness and Wellness Director at the Invictus Institute. She has a Bachelor of Science degree in Education and almost two decades of experience in teaching and children's ministry. She is a 3rd degree black belt, and has been in the martial arts and fitness industry since 2000. She does group fitness instruction and wellness education for the Invictus Institute in addition to being a full-time wife and mother of three.

Fish Oil: What You Ned to Know

UGH! This getting old thing!

If you are like me, this aging thing is really strange. I don’t feel old, well, I don’t think I do until my body reacts in ways it never used to! Like sitting for a while and getting up quickly only to find that my joints are stiff! What is this is all about! I’m not ready to be old, are you?

I’m a huge believer in eating healthy and exercise. I spend more hours now as an adult focused on my health than I EVER had to even think about in my twenties. But now it takes a little more work. I’ve learned a few tricks over the years that aid in this process and I literally feel like I’m reducing a few years of that age by doing so.

One of those ways is through supplementing with fish oil. I’m sure you’ve heard the chatter about fish oils in the news, maybe from your doctor and probably from your health nut friends. But if you walk into any grocery store, supplement store, or shop online you will quickly find out that there are thousands of options available. However, not all fish oils are created equal and if you actually want to have health benefit here are a few key things you need to know:

1. Fish oil in itself doesn’t generate the amazing health benefits you are hearing about. It is specifically the long chain fatty acid’s (omega 3 and 6) that are our body cannot produce on its own. We must eat them to gain their benefits.
2. Omega-3’s include ALA, DHA and EPA, and are all known to help reduce inflammation. DHA is primarily known for its health benefits around brain health, while EPA is known for benefits around heart health. DHA and EPA are only naturally found in eggs and fish. The last omega-3 ALA is the most easily available omega-3 and is found in foods such as flax seeds and other nuts. While there is less direct correlation with ALA benefits, science continues to show there are cardiovascular benefits.  The American diet is the most depleted of omega-3’s, and almost all of us need to supplement. Look for supplements with high DHA and EPA depending on what you are focused on.
3. Omega-6 is an essential oil that is needed, but there is a fine line between leveraging the benefits of omega-6’s and having too much. Omega-6’s have shown benefits in heart health and some studies show reducing inflammation, it is a fine line.  Too much and the body reacts negatively and the side effect is actually increased inflammation. Another note to be cautious of: omega-6’s are easily found in foods like dairy and meats. It is most often recommended not to supplement with omega-6’s.
4. Omega-9’s are not a long chain fatty acid, our bodies can make them, and they are unnecessary to supplement. You can easily obtain these through a typical diet.
5. Is Generic OK? Generic brands versus the recognized leader brands truly have little difference; it is often just the difference of marketing and branding expense.  Focus more on where the product was manufactured and how OLD the product is…you don’t want stale, old fish oil. Not only will it cause things like fish burps, it just loses it potency.

Be careful not to fall for the gimmicks of marketing that exist.  Read the labels to be sure you are getting the omega-3 that is actually going to benefit you. Check out these examples where you think you are getting a lot of great benefit but in fact getting a lot of filler oils.

Look at these top rated fish oils on amazon.com.

Ivy Natural’s Premium Omega-3’s - While it promotes over 1,000 mg of fish oil and that sounds great, there is only 160 mg of EPA and 120 mg of DHA.

Nature’s Made Fish Oil 1000 mg, provides 250 mg of DHA and EPA per 1000 mg. of fish oil.

If you would like a list of our preferred sources of fish oil, let us know directly. We are happy to help you navigate through the landmine of nutritional supplements.

Kellee Wip has more than 15 years experience as a professional coach, mentor and trainer. Before being an entrepreneur, Kellee held a variety of management roles in Marketing, Sales, Training and Operations.   Most recently she was the Senior Director of Employee Development and Training at Provide Commerce where she oversaw employee management training, communications, and performance management. She also served as Director of Sales and Services for the company, where she managed an inside sales and customer service team for a large call center of more than 3,000 agents during peak times. Kellee earned a master’s degree in Executive Leadership from the University of San Diego.

If You Can Dream It, You Can Do It!

If you could choose exactly what your life looks like, what would you change?

• Would you have a different job?
• Would you live somewhere different?
• Would you be in better shape?
• Would you have different friends?

Stop for just a minute and think about where you are now and where you would like to be. Really think about it.

Now ask yourself this question: What is stopping you from getting there?

It's so easy to come up with a million reasons why you can't make changes. I don't have enough time. I don't have enough money. I don't have enough support. It doesn't take very long for your very own mind to talk you right out of making any kind of change, especially a challenging one. Most of the time, you are your own roadblock to the very things you want the most.

So, how do you change that? You have to take control of your thoughts! Your mind is a VERY powerful thing. If you spend your day telling yourself you can't, you'll never be able to. But, if you spend your day telling yourself you CAN, you will because you will make sure you find a way to succeed.

Listen carefully to what you tell yourself throughout the day. When those negative thoughts creep in, stop them in their tracks and tell yourself something positive instead.

When your mind says I don't have enough time, flip it and ask yourself where can I find the time I need to make this happen?

When your mind says I don't have enough money, flip it and ask yourself how can I adjust my spending to find the money I need to make this happen?

When your mind says I don't have enough support, flip it and ask yourself where can I find the support I need to make this happen?

Taking control of your thoughts takes practice, but training your brain to see the positive in every situation is life-changing! Don't let your thoughts destroy your dreams. If you can dream it, you can do it!







Stephanie Antkowiak is the Fitness and Wellness Director at the Invictus Institute. She has a Bachelor of Science degree in Education and almost two decades of experience in teaching and children's ministry. She is a 3rd degree black belt, and has been in the martial arts and fitness industry since 2000. She does group fitness instruction and wellness education for the Invictus Institute in addition to being a full-time wife and mother of three.