#EatClean

It seems like everywhere you turn, someone is talking about clean eating. Myself included. I love using the hashtag #eatclean online (mostly on Instagram).  The thing with clean eating is that it isn't super strictly defined so it really does vary depending on the individual. You have to find YOUR balance and what works for YOU. A lot of people follow an 80/20 guideline.... 80% clean foods and 20% not. That might work for you or you may have to tweak it.  

So what is eating clean? No, it doesn’t mean you are eating food that has been run through the dishwasher, although it is a good idea to use a veggie wash on all of your produce before you eat it. Clean eating is all about being aware of the path your food had to go through from growth to your plate. It is focusing on the consumption of whole or real food and the reduction or elimination of processed, refined, or handled food from your diet. The closer to the its natural state, the "cleaner" it is. 

Clean eating may sound easy to do, but with the convenience of fast food, and modern grocery stores offering so many processed options and unhealthy foods that do not require any preparation, there is temptation at every turn. So WHY is eating clean worth the hassle? Is it really worth the extra money and sometimes the extra preparation time? In one word – YES, and it can actually be quite simple to do too!

By eating raw, organic fruits and vegetables, lean protein, and good fats, the benefits go far beyond just weight loss. Eating clean promotes natural detoxification in the body and supports liver function. Simply put, the less “junk” clogging up your system, the less your body and specifically your liver has to work to eliminate waste and toxins in your body. 

When you eat clean, you substantially improve how well your systems function. This translates into more energy and improved cognitive abilities, immune system functioning, mental state, skin, and hair. Who doesn’t want better skin and hair? When you clean up your insides, your outsides are sure to glow! Doesn’t that sound amazing?  

If the benefits of eating clean don’t entice you, the downside of NOT eating clean will at least make you rethink your diet. The implications and problems associated with eating processed and unnatural foods are enormous. 

Processed foods are loaded with genetically modified organisms (GMOs). GMOs have been linked to several major health issues such as cancer, diabetes, and infertility to name a few. Processed foods are also full of chemicals that are void of nutrients, and are often stripped of good vitamins and minerals our bodies need to function properly and help us perform and be at our very best.

So, are you ready to reset your health with clean eating? I know I was after I heard about the consequences of not eating clean! I was so tired of feeling sick and tired, I knew I had to jump off the hamster wheel and get REAL with my food (pun intended).  

Some general tips to remember when eating clean include:

• limit processed foods (look at the ingredients list. are they whole foods? if not, you may want to skip it!)
• eat lean meats or plant based sources
• cut out refined grains (choose whole grains instead like oats, rice, quinoa, millet etc)
• remove sugars/artificial sweeteners
• reduce or eliminate alcohol and tobacco consumption
• steer clear of anything with too many ingredients you can’t recognize as real food. 

Clean eating also includes drinking more water and increasing fruit and veggie intake. Raw and organic produce are the best options to avoid those nasty pesticides that increase toxicity in the body when consumed.  Filling up on fruits and veggies also keeps you full so you will be less likely to binge on unhealthy foods.

Want to know more? Are you eager to reap the benefits of clean eating yourself?  I can help!

www.liftinglettuce.com 

Certified Integrative Nutrition Health Coach

Well, it's official! I finished the one year health coaching program with the Institute for Integrative Nutrition and am now a health coach!  It has been such an amazing experience. I'm SO glad I chose this program. It was the perfect blend of holistic health and business which helped me build Lifting Lettuce.

I want to talk a bit about the program since I am an ambassador (which means if you use my name when you sign up, you get a major discount!) and had such a great experience.  I first learned about this program February 2014 when I went on a trip with my youngest sister and her friend.  Her friend had just finished the program and so she was able to tell me a bit about it. When I got home, I looked it up and found out I could sit in on a live webcast to learn more about it. Soon as that was done, I knew I wanted to sign up...and I did just a week later! I'm normally a very indecisive person but with this I just knew right away. I had been looking at other similar programs but hadn't felt as pulled to them as I did with this one.

So what is the Institute for Integrative Nutrition?  It is a school started by Joshua Rosenthaal, based in New York, that expanded its course to the web so people all over the world could participate.  They offer a one year certificate program in holistic health coaching which covers everything from nutrition to meditation to counseling to social media to starting your own business... it's a very WHOLE look at health which I love, plus they give you all the tools you need to start your health coaching career. That said, many people enroll simply to gain knowledge for themselves or in order to help family members rather than making it a career.  I feel like the program does a great job of simply guiding you towards your calling rather than saying "you have to do ___.". IIN graduates do all sorts of things! The owner of Suja juices is an IIN grad. So is Dr Oz's daughter! Pippa Middleton is currently an IIN student. It's definitely a program that can benefit most people, no matter what your job or current health situation looks like.

The year program includes weekly modules which are made up of lectures (from amazing people like Gabrielle Bernstein, Dr Mark Hyman, Dr Andrew Weil etc), slides etc, coaching calls where you join other students on the phone with an assigned "coach", quizzes, 4 tests and health histories.  IIN has very few set "rules" when it comes to health but it does promote bio-individuality (what works for one person doesn't necessarily work for another), listening, eating more plants etc  Overall though it really allows you do come to your own conclusions about various diets and such. There are also forums and Facebook groups which help create a great community of IIN students/graduates. I connected with SO many people and learned a lot from them!

I joined this program knowing I wanted to learn more about nutrition but with a holistic approach. I'd just become a certified personal trainer but did not enjoy the nutrition training that came with it because it felt outdated and impractical.   I couldn't be happier with all of the knowledge and tools I've gained in this past year as an IIN student. I really did not know how to go about building my own business when I started but now I have a much better handle on that. I really look forward to growing Lifting Lettuce this year! While I am taking the month of May off (since I'm having a baby!!), I invite you to contact me any time to schedule a health history.  It's a free consultation that can take place over the phone!  You can check out the programs I offer here.  You can also read about "my story".

If you think you may be interested in enrolling at IIN, get in touch with me! Like I said, I can get you a really great discount. My email is liftinglettuce@gmail.com.

6 Month Program - Holistic Health Coach

Next month I will receive my mid-certification which means I'm half way through the holistic health coaching program at the Institute of Integrative Nutrition! So exciting!  Starting in December I will be taking on a limited number of clients at a discounted rate for 6 month programs.  Spots will fill up quickly so act quickly if you are interested!

As a client of my health coaching program, you will…

• set and accomplish goals in a way that is empowering and exciting
• work to achieve and maintain your ideal weight
• understand and reduce your cravings
• increase your energy levels
• feel great in your body
• learn about new foods and how you can easily incorporate them
• improve your personal relationships
• discover the confidence to create the life you want
   

Your program includes...

• two 50-minute sessions per month
• e-mail support between sessions
• recipes that are healthy and simple to prepare
• coaching and support to help you make the dietary and lifestyle changes you want
• simple but informative handouts that will increase your nutrition knowledge
• access to my monthly newsletter with the latest health tips and recipes
• my personal commitment to your health and success
• invites to events 
• free goodies such as snacks, water bottles, books etc

You can read more about my health coaching practice here.  

My mission is to help you to be healthier and feel amazing.  I will listen to what your needs and desires are and to help you make changes and reach your goals!  I know the holiday season is approaching but don't think that you should put this off until after. This program is all about long term changes so you can definitely enjoy your holidays and not feel deprived or like you can't eat certain things. Again, this is about YOU and finding the right balance for your lifestyle. I am also a certified personal trainer so if you're needing any  help in that area, I can tackle that as well!  

What do you think? Ready to commit to 6 months of improving your life in the healthiest way possible? If better sleep, less bloating, weight management, stress relief, a positive attitude, self love, more energy and an overall higher quality of life sound appealing to you... you are ready. This is your time. Let's make it happen!

Contact me to learn about the special offers I have going on right now such as the discounted program price and how much you can save if you pay in full.  You can email me at liftinglettuce@gmail.com, find me on my website. Facebook, Pinterest and Tumblr. 

September Health Challenge

Excited news!! I've decided to host a challenge for the month of September and YOU are invited!

Let's make health a priority!

This is a health challenge that isn't just focused on fitness or nutrition but on ALL aspects of health. You will learn to take charge of your health in many different ways from what you eat to minimizing the stress in your life to setting goals and following through.  Everyone will set 3 goals at the beginning. You can also take measurements, before pictures, body fat measurements etc if you choose. During the challenge there will be a task for each day of the week for you to challenge yourself to complete. At the end, I will announce the prize winner and everyone will be welcome to share their progress!

I'm making a temporary Facebook group for this challenge. It will be open by August 25th (if not sooner) and close October 7th (challenge ends Sept 30th but I want to give you extra time to ask questions, share progress updates, take notes etc). I'll update this post when the link is available. In the mean time, you are welcome to like my business page and follow me on Tumblr/Instagram! I'll definitely send out a reminder closer to the date. I know we get busy and it's easy to forget about things like this! I'm here to help hold you accountable. ;)

Who is this challenge for?EVERYONE. Come on, none of us are 100% satisfied with our health or our lives right? There's always room for improvement and to learn new things. This challenge is an opportunity to address things in your life that maybe you haven't addressed before or to try new ways of dealing with issues. I really feel that it's an experience we can all (yes, me too!) benefit from.

What can I expect?

• Support from myself and other challenge participants. It's a positive, judgement free zone!
• Answers to any questions you may have.
• Videos, recipes, quotes, pictures etc to make you feel inspired!
• Daily tasks such as trying a new recipe, spending time outdoors and setting your intention for the week.
• To learn a thing or two! I will be sharing plenty of articles, tips, info etc and encouraging others to do the same so we can learn learn learn!
• Free workouts to try!
• and more.

What should my goals be?
They can really be anything related to your health. Some examples would be weight loss, weight gain, exercising 4x a week, making time for yourself, stressing less about work, eating out less, consuming less alcohol, cutting back on sugar, trying oil pulling and so on. Make sure it's something you can start working towards during this challenge and try to be somewhat specific. If you're too general with your goals, they can be a lot harder to reach. Also, instead of weight loss you could also say "feeling better in my clothes".

Is there a winner of this challenge?

Well, obviously you're all winners ;) but there will be a prize at the end! The way to have a shot at winning the prize is by participating. You will earn points for your comments and posts. It's 1 point per post (max of 3 points) and 1 point per comment (max of 10). You are welcome to post and comment more but I've capped the points just so no one floods the page in order to gain more points. You can also earn a BONUS 5 POINTS if you purchase a workout plan from me anytime between August 25th (when the Facebook group will open) and September 30th. Each point equals your name "in a hat" which I will draw from to pick a winner. The winner is NOT necessarily the person with the most points! More points just increases your odds of winning. I will reveal hints and sneak peaks of what the prize will including during the challenge but for now I will say it's going to be a lot of health related goodies!

Do I have to post/comment in the group? 

Nope. You can be as private as you like! I encourage you to participate but if you don't want to share your weight or your goals... anything, that's fine!  The challenge is here to help support, motivate and perhaps teach you a thing or two, not make you feel uncomfortable. :) Do remember that posting/commenting does earn you points though.

What does it cost?

Nada. Zip. It's free! You can, of course, purchase any of my workouts including a customized plan (for the full 30 days or whatever you want) but you do not have to do so in order to participate. As mentioned, if you do purchase ANY workout plan from me that will earn you a bonus 5 points.

Is this only on Facebook?I do ask that all participants join the designated Facebook group I've created. This is where I will be posting daily and the only place that you can earn points.  That said, you are welcome to post on any social media platform and use the hashtag #LLSeptHealth  I'm on Tumblr (liftinglettuce), Instagram (sophiexelizabeth), Pinterest (mrssophies) and my business Facebook page is facebook.com/liftinglettuce.

Wait, what is Lifting Lettuce?
Lifting Lettuce is my personal training and health coach business! I'm a certified NASM personal trainer and currently a health coach student at the Institute of Integrative Nutrition. I'm definitely a health junkie, always eager to learn new things, try "weird" foods, embrace the positive and challenge myself to live an even healthier happier life! My goal with my business is to help others to be healthy and happy. I want people to know that they deserve to feel their best and then help them to do just that! We need to learn to listen to our bodies because they know what we need! That means doing away with self hate, quick fixes, "magic pills", living in a state of constant stress/anxiety, not sleeping enough, yo-yo dieting etc

And what exactly is a health coach?
A health coach is basically a wellness guide. Someone who supports and motivates individuals in making healthy choices. We educate and listen to our clients, helping them make adjustments in their lives in order to be healthy and happy!  The Institute of Integrative Nutrition where I study teaches that "one persons diet is another person's poison" and believes in bio-individuality. Basically, we don't believe that there is one "right diet" for everyone but that we are all unique and the way we eat, exercise etc should be too.  Here's the IIN page where they talk about what a health coach is.

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So what do you think? Are you in?? I hope so! It's going to be a lot of fun and the more the merrier!  

If you want to join the challenge or have any questions, leave a comment or shoot me an email: liftinglettuce@gmail.com