Cheating on Your Clean Diet?

CHEATING.

That word brings all kinds of negative thoughts to mind - cheating on a spouse, cheating on a test, etc. However, these are a few questions we are asked all the time: "Do you ever cheat?" "How often do you cheat?" "What do you eat when you cheat?"...

This post has been in "draft" status for over a year (no joke) but I decided to finish and post it after hearing from some of you about the photo we posted on Instagram. These are hard questions to answer because everyones version of "cheating" is different.  Just like I mentioned in our "Getting Started with Clean Eating" post, everyone has a different view on what exactly constitutes "clean eating"...same goes for "cheating".  We even get emails from readers that some of our ingredients are not clean enough!

So, I will say we don't "cheat".  Let's use the word treat instead of cheat anyway. We eat clean meals 5-6 times per day, every 2-3 hours.  We drink water.  We workout 4-6 days per week.  We do allow ourselves a few "treats" but normally save those for special events or vacations.  Notice that I said "few", we don't let our treats turn into a week of fried chicken, cheeseburgers, french fries, and milkshakes.  We just feel better when we eat clean food.  Our body functions better.  Our skin looks better.

We eat clean because it is good for our bodies.  We also love the way we feel because of clean eating (along with weight lifting).

We don't keep "treats" (candy, chips, etc.) in our house.  However, we also do not deprive ourselves, if we want a treat we eat one. Sometimes we eat the real thing (ice cream, pizza, etc) but still try to find the better alternative such as pizza from Whole Foods or Mellow Mushroom and ice cream made with real ingredients. Sometimes we even try to make the treat on our own (which is where many of our dessert/treat recipes came from). We have come up with some amazing clean(er) recipes that I actually prefer over the original!  When we make clean treats I do not even consider those cheats but some people would.  How can you go wrong with our cookie dough, oatmeal cinnamon raisin cookies, or our cinnamon rolls?

If we are on vacation or out to dinner and want something special we normally split whatever it is (cake, brownie, etc.) because restaurant dessert portions are huge (plus you save money)! We do not just eat a donut, ice cream, chips, etc. every time they are placed in front of us (which is pretty often in an office environment, unfortunately). We choose our treats wisely. It's easy to feel pressured into eating a treat just because co-workers or family members are giving you a hard time. If you want the treat that is fine but don't eat something just because someone else is pressuring you. We want to make sure that when we do treat ourselves that it's worth it! We aren't going to eat a piece of strawberry pie (which we don't even like) just because our great aunt made it or because it's sitting in front of us. We choose our treats and when we eat them.

I posted the picture above on our Instagram and Facebook but we don't always post pictures of our treat meals because we don't want people to think we eat that way all the time. There's a lot of "fitness accounts" out there that only post pictures of ice cream, pizza, and then their abs. We don't think that is realistic. We also don't want to trigger anyone who is just starting out. We still believe that it is important to refrain from too many treats when first starting just so that you can re-train your tastebuds and build up your willpower. How often we treat ourselves just depends on what is going on in our lives. Every single person will be different because of how our bodies react, our goals, etc. There is no right or wrong answer, you will just have to take time to find out what works for you!

This is our lifestyle.  This is how we choose to live.  This is how we choose to eat.  We are not fitness models or fitness competitors.  We do have a life.  We do know balance.  We hope you find it too.

3 Ways to Break a Weight Loss Plateau

Have you been eating healthy and working out but feel stuck? First, ask yourself how long your progress as stalled. A true plateau is no weight loss or inches lost in three or more weeks. We covered (in this post) why you can't rely on the scale and shouldn't weigh yourself very often. However, if you still aren't seeing any difference in the way your clothes fit or your energy levels you may have hit a plateau. They are common and can be broken - Don't lose steam or give up! Try one or all three of the tips below to get your body moving in the right direction again.

3 Ways to Break a Weight Loss Plateau

1. Change up your workout routine and/or nutrition plan. Our bodies are smart and they get used to what we do. If you've been doing the same workout over and over (which you shouldn't!) you need to switch up your routine. It could be as simple as switching out the days that you lift each week, lifting different body parts together (instead of chest and back try chest and tris, etc). Also, try incorporating one HIIT session per week but make sure that you are NOT doing too much cardio. Sometimes just reversing the order of your workout or finding new workout music can help! Try one of our workout plans and our FREE cardio/HIIT routines!

I will admit, I actually enjoy eating the same foods all of the time. I'm not a very picky eater (never have been) so even though I do own this "food blog" I tend to stick with the same recipes week after week! If you are like me, try switching up your meals or eating different sources of fat, protein, and/or carbs. For example, if most of your healthy fat comes from almond butter try to get yours from coconut oil. Eat breakfast for dinner and just have a shake in the mornings. Try different things out of your normal routine!

2. Journal your food. Journal ALL of your food (especially the food you eat and don't want to write down!). I don't think that counting calories and/or macros all the time is necessary but when you need to take a close look at your food it can be helpful! Journaling is a good way to see if you are over OR under-eating. I actually find that most people are UNDER eating. Your body needs food to fuel your workouts. Eat up (healthy foods) and watch your body transform! While journaling you might find that you are "snacking" on your kids goldfish more often than you thought or you might be eating more than 3 squares of dark chocolate at a time (see this post on moderation and balance).

3. Take a complete {workout} break. While you should already be taking a complete rest day at least 1-2 times per week we also recommend taking an entire week off. If you have been working out for 12(+) weeks straight, take a break. Your body will thank you for the rest. You can use this time to think about your goals for the next three months, spend time trying new recipes, or catching up with friends and family! Keep eating healthy and give your body the rest it deserves.

You do need to be honest with yourself. Do you still have a lot of excess weight to lose or are you trying to lose "vanity pounds"? If you have 5-10 pounds that you are trying to lose - and that is all you need to lose - it is going to be tougher to lose that weight because your body wants to hold onto it! You will need to be patient and trust the process!

You may be interested in these additional resources:

• 7 Easy Tips to Slim Down For Your Next Event
• Stories From My Scale (Why You Need to Ditch Yours For Good!)
• 5 Things I Did to Achieve My Dream Body
• 5 Reasons Why You Aren't Achieving Your Dream Body
• 5 Things We've Done to Maintain a Healthy Lifestyle 5+ Years

Delicate Arch (Arches National Park)

Trailhead Location: Wolfe Ranch parking area on the northern side of Delicate Arch Road

(Latitude, Longitude: 38.736069, -109.520643)

Payoff Factor: 4

(1 being “A complete waste of time and energy”, 5 being “The payoff is definitely worth the effort“)

Difficulty Factor: 2 (some sections are extremely steep, but along solid slickrock and minimal sand - be careful on the slickrock after the rare rain shower)

1 being your Grandma can do this hike, 5 being you’ll feel like your Grandma when this hike is over)

Length (Distance): 3.1 miles round-trip

Length (Time): 1.5 - 2 hours (with 30 minutes to spend at the arch)

Cumulative Elevation Gain: 714 feet - most coming on the last mile of the trail (4,227 lowest, 4,865 highest)

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Perhaps Edward Abbey sums the mysterious beauty of Delicate Arch the most in his book, Desert Solitaire:

"A weird, lovely, fantastic object out of nature like Delicate Arch has the curious ability to remind us—like rock and sunlight and wind and wilderness—that out there is a different world, older and greater and deeper by far than ours, a world which surrounds and sustains the little world of men as sea and sky surround and sustain a ship. The shock of the real. For a little while we are again able to see, as the child sees, a world of marvels. For a few moments we discover that nothing can be taken for granted, for if this ring of stone is marvelous then all which shaped it is marvelous, and our journey here on earth, able to see and touch and hear in the midst of tangible and mysterious things-in-themselves, is the most strange and daring of all adventures."

Indeed, the grandeur of Delicate Arch will bring you back to the days when you first marveled at a beautiful site as a child...there's nothing on earth like this arch, so soak up the beauty and feel like a kid again!

Trip Report

This short and steep hike is a must-do if you’re visiting Arches National Park just north of Moab, Utah. It is highly recommended to make this short trek to catch the setting sun provide a dramatically contrasted orange and red glow on the beautiful arch which frames the picturesque (and often snow-capped) La Sal Mountains in the distance (the primary photo for this report was taken about 10 minutes before sunset).  

Note - there is one caveat that must be mentioned for this hike - no matter what time you go, expect crowds and endless amounts of people wanting their picture made underneath the arch.  If you must have your picture taken under the arch, do so swiftly and let others have their turn.  We saw one person have a least 10 pictures made over three to four trips under the arch, taking about five minutes each time.  If you’re looking for solitude…avoid this hike altogether or make your trip just after sunrise.

Also, don’t underestimate the difficulty…it is a short hike, but there will be no shade and you will need at least 2 liters of water per person due to the level of exertion and heat.  This does not have to be a difficult hike if you come prepared.

The trailhead is very easy to find…head 11.8 miles into the park (from the turn off US Highway 191) and turn right onto Delicate Arch Road.  The trailhead will be on your left after 1.2 miles.

The hike begins on the eastern end of the parking lot (just right of the pit toilets) and heads past the Wolfe Ranch which was established in 1898 and vacated about 20 years later (although it would be occupied by other residents until it was placed on the National Register of Historic Places in 1975).

After passing the Ranch, you will see a sign for a spur trail that heads to an ancient Ute petroglyph panel which clearly tells a story of a bighorn sheep hunt from horseback.  Definitely worth the side trip!

Once you’re back on the main trail, follow the well-defined trail for about 0.4 miles up to the large slab of slickrock and follow the cairns up to the left and through a somewhat sandy section of the trail.  

Once you climb back through the sandy section, head along a rock ledge with somewhat steep drop-offs to the left.  Don’t worry if you have a sever fear of heights…the trail is at least three feet wide and you have a nice rock wall to balance against on your right side.  After an easy 200 yard climb up the rock ledge, you arrive at Delicate Arch.  Stay a while and admire the amazing 52 foot arch that has been made famous by its depiction on the Utah state license plates!

Be careful on the way back down…the trail is very steep and can be hard on your knees…take your time and you will enjoy the quick descent.

"May your trails be crooked, winding, lonesome, dangerous, leading to the most amazing view. May your mountains rise into and above the clouds." (Edward Abbey)

Happy Trails!

- Scott