Four Ingredient Protein Pudding

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This is so good! I've been eating this lately as my "last meal" before bed. It really satisfies my sweet tooth and provides the protein I need. I have even used it as "icing" on the chocolate protein bars and clean cookie cake!

Eat Clean Recipe: Four Ingredient Protein Pudding

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/2 scoop of protein powder
• 1 small scoop stevia
• 1 Tbsp unsweetened vanilla almond milk

Directions:

1. Mix all ingredients together until combined.
2. Place in refrigerator for approximately one hour or the freezer for 30 minutes.
3. Enjoy!

He and She Tip: If you want the consistency to be more like ice cream, freeze it for at least an hour. If you want the consistency to be more like icing, refrigerate it for at least an hour.

- Whitney

It's OK to Fall Off the Wagon

I recently received a text message from one of my best friends that went a little like this: "I need some motivation... I've fallen away from my workout and good eating kick!!! I need some serious accountability!!!!..." Want to know my response to her? "Don't worry. Take a deep breath. Do something right now that's good for you - even if it's a walk to the mailbox, and make good decisions from then on out!" I then when on to ask her what she has been doing and what does she REALISTICALLY have time to do going forward (

girl 

has 6 children to take care of - 

life 

definitely gets in her way!).

You see, it's one thing to try to back yourself into a corner of what you should be doing, but sometimes, when we box ourselves in SO much, we don't leave time or the ability to veer from our normal path. This is dangerous! Not really dangerous in a skydiving or a driving 100MPH in a 25MPH zone sort of way, but dangerous in a self-sabotaging way. When you fall off of the wagon from this, you are going to fall HARD! It's going to make it even harder to get back on. 

Let's talk about the wagon you are on: What does it look like? Is it realistic? Did you try to make yourself or your "goals" into something that you aren't or shouldn't be? Is it too far from what you feel you can actually accomplish? Did you set one big goal or smaller ones that will lead up to a bigger one? You need to evaluate this. If something doesn't seem attainable, squash it - you won't get there. SURE - Dream the impossible and reach for it! However, people don't accomplish the impossible by starting on a direct path to it first. They overcome little hurdles that ultimately add up to the big shebang! 

How about the road you are driving the wagon on? What does that road look like? Did you give yourself 3 weeks to run a half marathon? 1 month to lose 20 lbs? If your goal looks like that, you've set yourself up for failure before you even started. Think about your goals and the things it will take you to get there, what's going on in your life (vacation, obligations, responsibilities, time constraints, etc) and determine the road that looks best for YOU. Not a group of your friends, but YOU!

What happens if and when you fall off of the wagon? You see those posts on Pinterest and Facebook all the time - "So and so lost 75lbs in 3 months because they were FOCUSED." Um... first of all, that isn't healthy, but I digress... If it's actually true, do you not think they had times of self-doubt? Think they sneaked in a night of too many calories or drank a glass of wine? Most likely. If it's actually true however, they learned how to pick themselves up off the ground, get back on the wagon and move closer toward their goal. The OVERALL goal became BIGGER than their immediate desire (not need - if it's truly a need, don't ignore it). All you have to do is have the courage (and maybe "gumption" if you are in the South) to get back up, brush yourself on and persevere toward the finish line. 

What does your wagon look like?

Tiffany

8 Things You Should Know When You Start Eating Clean

When you first learn about eating clean, it can be hard to figure out exactly what you should be eating, how much you should eat and when to eat. Don't get caught up in the details - you will never start living the lifestyle if you do! We get countless emails from people wondering exactly what their macros should be and even if they are doing it the "right" way. The truth is, eating clean does have some fundamental rules, but all the other "specifics" have to do what works for you.

Below, you will find 8 of our rules for things you should know when you start eating clean. These rules are easy to follow and leave some room for personal interpretation. At the end of the day, for you to make a lifestyle change, it has to make sense to you. Make eating clean work for you!

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8 Things You Should Know When You Start Eating Clean

1. The fundamental idea of eating clean is "If it has a mother or grows in the ground, eat it."
2. If you cannot pronounce an ingredient, don't buy it or eat it.
3. Try to eat 6 small meals per day, but if you can't, eating 3 clean meals per day is better than stuffing your body full of junk! Get started with our 1,500 Calorie Clean Eating Meal Plan.
4. Eating clean lends itself to A LOT of variety - you do NOT have to eat chicken day in and day out! Try one of our Most Popular Recipes!
5. The exact ratio of carbohydrates, protein, and fats is specific for you. The amount of calories your body requires is different from the amount of calories your friend requires. Nutritional needs are never static - they are always changing.
6. You can jump into eating clean with both feet, all at once or take baby steps toward your ultimate goal. You do what is right for you as long as you are making positive progress toward changing your eating habits.
7. Eating clean isn't a diet - it's a lifestyle. Making lifestyle changes vs. dieting is key to shifting your views toward eating clean. 
8. Do not deprive yourself. Find alternative methods of making your favorite desserts and snacks that contain less preservatives and more closely resemble the eat clean spectrum. Have you seen our desserts/treats recipes?!

Need more help with getting started eating clean? Join our FREE Healthy Living Challenge, check out our "Lifestyle" resource page and grab our workout plans and eBooks to get the information all in one place.

What do you wish you knew when you started eating clean?