5 Day Eating Cleaner Challenge!!

Reality: Everyone falls off the wagon from time to time. 
 
It’s true. If this is you, I want you to toss aside the guilt & criticism. It happens!  It happens to us all.  Even those of us with the best intentions.  Right?

However, what’s most important is what you do about it right NOW. Stop beating yourself up.  Let's just make a different choice.

Here's the hard truth.  You have 2 choices. You can either stay right where you are and nothing changes OR you can say “Not any more” and do something about it.

You can join my FREE 5-Day Clean Eating Challenge Group! I’ll provide the meal plan, shopping list, tips, and motivation, giving you the perfect jumping off point towards the New You!  

This is one of my most popular challenge groups and one that I so love doing!!  Everyone gets fabulous results and feels so good when they are done.  Here are some results from past challengers:  

Brittany B - My results are in. 5 1/2 pounds! I think I need to do a little happy dance! I definitely want to do these in the future! Way to start off my weekend!

Angela T – I can now say I completely get why eating right + exercise makes a difference. I can do all the exercise in the world but if I don't watch what I eat I won't really see much results.

Gloria B - I am shocked by my results!!!!! I have lost 7.4 lbs in 5 days!!! How is that even possible?!!!

Tina F - I lost a total of 4.4 lbs and gained more energy

Jonda G - Loved the meals!! Really enjoyed being a part of the group!

Tracy V - Lost 4 lbs and a couple inches, felt better, and slept better.

There are several more like that and they all deserve a huge pat on the back!! We all need that little jump start and kick in the pants.

Join me on Monday, January 23rd for 5 days and commit to eating well and clean! This is a FREE group event where we will partner together focusing ourselves on proper planning for a busy week, getting the right foods and nutrition in and having the support of a healthy like-minded community.  I will give you everything you need: the meal plan, grocery list, recipes and my coaching support.

It's easy to let go of eating well and getting the right nutrition during a hectic back to school schedule where the drive thru and boxed processed food looks convenient. However, habits like these will actually have a negative effect on the way you can sustain and maintain a healthy work ethic, life and relationships because it's not giving yourself the right fuel to drive yourself well and give you the energy you need to get through your day.

It takes 3 things, a commitment from you, proper planning and faith that it is totally doable and will positively benefit your busy life in a GOOD way!

Unless you're already committed to another health group and community and are living this out daily, I don't think ANYTHING should be holding you back or offering an excuse to join us! Plus we are really cool and fun!!

It's totally FREE and nothing but supportive motivation and resources here to help you thrive and live life fully!

RSVP to the Facebook Event page and sign up here to get your profile with me and I will contact you directly so we can get you set up! 

~Christina

Summer is coming! Are you ready for it?

Okay it's time.  The cold weather is out.  It's time to come out of hibernation and shed the big coats, scarves, boots and sweatshirts and move into our capris, tank tops, sandals, flip flops and shorts!

With the lax in the crazy school schedules the summer brings, eating habits change too.  Between Summer bbq's, days off and vacations, it's so easy to throw those healthy habits right OUT THE DOOR!  You know what I mean, right?  

ANYWAYS, why not feel fabulous this Summer?!  Why not form healthy new habits, learn some new recipes, and incorporate healthy eating within your family?  Don't resort to the hamburgers and hot dogs all Summer!  Let's bring that confidence back and get healthy! 

Are you ready?  How do you want to feel this summer?  I know for me I need some more progress.  To be perfectly honest I've never, ever been very in love, or even in like, with my booty and legs.  They are the areas where I carry my weight.  It's the first to gain weight and the last to leave me.  I want to feel way better in my shorts and bikini this summer than I do right now.  I need motivation and accountability to get this done too so let's start a new Challenge Group!  Why not?

These challenge groups are way more than just buying a bag of powder and some workout DVD's and you go about your merry way all alone.  I mean really, how easy is it to not workout, to not eat right, to put it off, to not give it your 100%.  Who's going to know anyway?  I'll just restart on Monday, I mean what's another couple of days?  Does this sound familiar? Then you need a Challenge Group.

What is a Challenge Group?  It's your online family, it's a support system.  It's a place to go every day to check in, see how others are doing, let everyone know how you are doing.  We share our successes and our struggles and we motivate, support and encourage one another to keep going.  We make sure we've worked out each day, when we said we were going to.  We help one another guarantee our success and reach our goals.  We chart our progress, we share recipes, and tips and tricks and advice.  It's a full on support system in the comfort of your own home or your phone or tablet.  We're always there, 24 hours a day, whenever you need us.

What are the REQUIREMENTS?  I run these challenge groups for my personal customers, so, I would need to be your Team Beachbody Coach.  You can sign up for a free account HERE. In addition, everyone in the group can choose a Beachbody home fitness program of their choice.  Once we get in touch, I can offer several suggestions based on your lifestyle, personality and time commitment. That way, you can be matched with a program that will fit YOU!.  Finally, everyone in the group does replace one meal per day with Shakeology.  Shakeology is an all natural wellness shake that can be used as a meal replacement. While there is protein in it, it is not just a protein shake.  It contains your daily dose of nutrients, including 70+ super foods, which leaves you feeling satisfied and full for 2 1/2 to 3 hours.  In addition to being clinically proven to help with weight loss, Shakeology also provides you with natural energy, curbs your cravings, and helps with digestion.  It's really yummy too and so many flavors to choose from.  My personal fave is Cafe Latte!!

The cool thing about these products is that you can get something called a Challenge Pack.  A Challenge Pack is a discounted bundle of a month supply of Shakeology (30 meals) and a fitness program of your choice.   On top of that, you also get a FREE 30 day trial of Beachbody on Demand, which includes over 15 full fitness programs, nutrition guides, and sneak peek workouts!  It's quite the deal!  

So, who is ready?!!  I am officially opening up spots TODAY, which means there are 10 NEW SPOTS AVAILABLE! It's always nice to have some Summer accountability so they will fill quickly! It's a GREAT feeling to feel confident and healthy in those Summer clothes and bathing suits.  I want YOU to have that feeling too! 

Check out the Event page on Facebook and contact me and let's get you started! We'll find the perfect program that works with your personality, lifestyle, fitness level and nutrition choices. 

Friend me on Facebook or send me an email.  I'd love to hear from you!

~Christina

You can find me everywhere! Facebook, Instagram, Twitter and Pinterest

Fixate Roasted Acorn Squash

This is a delish and super easy side dish.  It made the house smell so good too!!  I had never cooked acorn squash before but it was super easy and my hubby and I loved it! Be careful when you cut it in half though.  It's a little awkard.

Fixate Roasted Acorn Squash

Serves 4 (1/2 squash each)

Container Equivalents 3 green 1 tsp

Ingredients

• Nonstick Spray
• 2 medium acorn squash, halved, seeded
• ½ tsp sea salt (or Himalayan salt)
• ½ tsp ground black pepper
• 4 tsp unsalted organic grass-fed butter
• 4 tsp pure maple syrup
• 1 tsp ground cinnamon
• ½ tsp ground nutmeg

Instructions

1. Preheat oven to 350 degrees farenheight
2. Coat large baking sheet with spray. Place squash, cut side down, on baking sheet.
3. Bake for 30 to 35 minutes, or until tender crisp.
4. Turn cut side up. Season with salt and pepper. Dot each half with 1 tsp. butter: drizzle with 1 tsp. maple syrup. Sprinkle evenly with cinnamon and nutmeg.
5. Bake for 15 to 20 additional minutes, or until tender.

Fixate Creamy Chicken Salad with Honey Mustard Dressing

I loved this and this will be a go-to lunch for me!  It makes enough for a few days and I think it was actually better the next day.  Make it super easy on yourself and get a rotisserie cooked chicken at the grocery store.  Makes the prep of this super fast and you have more chicken for other recipes for the week.

Creamy Chicken Salad with Honey Mustard Dressing

Serves 4 (1 1/4 cup each) and you will have plenty of dressing for other things.

Container Equivalents  1 green 1 red 1/2 purple 1/2 blue 1/2 orange

 Ingredients:

• 3 cups chopped rotisserie chicken breast (boneless / skinless)
• 1/2 cup chopped green apple
• 1/2 cup seedless red grapes, cut in half
• 1/2 cup sliced almonds
• 2 green onions, sliced (I did not use as I don't care for them)
• 2 Tbsp chopped fresh tarragon (I did not use)
• 1/4 cup Honey Mustard Dressing (see below)
• 8 cups shredded romaine lettuce

Directions:

1. Combine chicken, apple, grapes, almonds, green onions, tarragon, and Honey Mustard Salad Dressing in a large bowl.  Mix well, cover and refrigerate for 2 hours.
2. Serve 1 1/4 cup Creamy Chicken Salad over 2 cups of romaine lettuce per serving.   

Honey Mustard Dressing
** Serves 8 with 2 Tbsp per serving
** 1 Orange Container

• 1/2 cup reduced fat plain Greek yogurt
• 3 Tbsp Dijon mustard, gluten-free
• 3 Tbsp raw honey
• 3 Tbsp rice vinegar
• 1/4 cup extra-virgin olive oil
• Sea Salt to taste (optional) 

Directions: Combine yogurt, mustard, honey, and vinegar in a medium bowl and mix well. Slowly add the oil, whisking constantly until well blended.  

Fixate Beef Stew with Sweet Potatoes

My entire family absolutely LOVED this recipe.  It takes some prep and planning for time.  You need to let it simmer on the stove for 2 hours.  Total time is about 3 hours but most of that it is simmering and you can go do other things, like maybe workout?  :)

I made a couple of changes so I'll note those below.

Beef Stew with Sweet Potatoes
Serves 6
Container Equivalents 1/2 green  1/2 yellow  1  1/2 red

Ingredients:

1 tsp olive oil
1 lb. 10 oz. raw lean beef stew meat
1 medium onion chopped
1 medium carrot, sliced
2 medium celery stalks chopped
4 cloves garlic finely chopped
8 cups low sodium organic beef broth
1/2 cup red wine
1/4 tsp sea salt or Himalayan salt
1 tsp ground black pepper
1 tsp ground paprika
3 bay leaves (I did not have any so I left them out)
2 medium tomatoes chopped
2 large sweet potatoes cut into 1 inch cubes (I used cubed butternut squash that I found already cut for me at the grocery store)
2 tsp cornstarch
lukewarm water

Directions:

1.  Heat oil in large pot (I used a dutch oven) over medium high heat.

2.  Add stew meat; cook, stirring frequently, for 4-5 minutes, or until browned.

3.  Add onion, carrot and celery; cook, stirring occasionally, for 5-6 minutes, or until onion is translucent.

4.  Add garlic; cook, stirring frequently, for 1 minute.

5.  Add 1 cup broth and the wine; cook, stirring constantly, scraping bottom of pan so beef doesn't stick, for 5-8 minutes, or until liquid is reduced in half.

6.  Add salt, pepper, paprika, bay leaves and tomatoes.  Bring to a boil.  Reduce heat; gently boil, stirring occasionally, for 5-8 minutes, or until liquid has almost completely evaporated, and tomatoes begin to break down.

7.  Add remaining 7 cups broth.  Bring to a boil over medium high heat.  Reduce heat; gently boil, stirring occasionally, for 2 hours.

8.  Add sweet potatoes, cook, stirring occasionally, for 20-25 minutes, or until sweet potatoes are tender.

9.  Combine cornstarch and water in a small bow; whisk to blend.

10.  Add cornstarch mixture to stew; cook, stirring constantly, for 2-3 minutes, or until stew has thickened slightly.

Enjoy!

Snack time for mom?

6 Snacks for the Busy Mom

via Team Beachbody: http://www.shakeology.com/blogs/2015/05/20/6-snacks-busy-mom/?TRACKING=SOCIAL_SHK_FB

A handful of cereal. A half-frozen microwavable sandwich thing you didn’t have time to fully heat. Three cookies and a spoonful of peanut butter. These are a few less-than-satisfying snacks of a busy mom. Between bringing her to dance class and dropping him off at daycare and making sure she gets to practice on time, there is little time for actually eating in mom world, so whatever you can grab the fastest is going to have to do, right? Not exactly!

Busy moms, we hear you! We have come up with a list of six snacks that will satisfy your hunger and make your mouth happy. So next time you’re about to reach for the powdered cheese puffs, grab one of these instead:

1. Vanilla Energy Balls (Recipe Here) are made from none other than Shakeology. These delicious little treats only pack 80 calories per serving and are absolutely delicious. Trust us, we have sampled a few.

 

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2. Avocado Toast with Hummus and Cucumber (Recipe Here) takes no time at all and is super easy to make.

 

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3. Shakeo Banana “Nice” Cream. If you want to satisfy your sweet tooth, we give you “ice cream” as a late night snack. Except the ingredients are actually good for you so indulge on this yummy treat.

 

(Makes 1 serving)

• 1  ripe medium bananas, peeled, frozen, cut into chunks
• ½  scoop Vanilla (or any flavor) Shakeology
• ¼ cup unsweetened vanilla almond milk

1. Place banana, Shakeology, and  almond milk in blender; cover. Blend until smooth..
2. Serve immediately or freeze.

Calories: 180, Total Fat: 2 g. Saturated Fat: 0 g. Cholesterol: 3 mg, Sodium: 146 mg, Carbohydrates: 34 g, Fiber: 5 g, Sugar: 18 g, Protein: 10 g

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4. Healthy Popcorn approved by trainer Autumn Calabrese.

 

 

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5. Extra Peanut Buttery Shake-O. Sometimes a big heaping scoop of PB tastes so good, but peanut butter in large quantities really racks up the calories. Here’s a shake that can give you the flavor you’re craving without the effects of overindulging:

 

(Makes 1 serving)

• ½ cup unsweetened vanilla almond milk
• 1 scoop Vanilla (or Chocolate) Shakeology
• ½ ripe medium banana, peeled, frozen, cut into chunks
• 1 Tbsp  all-natural peanut butter
• 2 Tbsp organic peanut butter powder

1. Place almond milk, Shakeology, banana, peanut  butter, and peanut butter powder in blender; cover. Blend until smooth.
2. Tip: Powdered peanut butter can be found online, or at a natural food store.

Calories: 342, Total Fat: 13 g Saturated Fat: 2 g Cholesterol: 5 mgSodium: 458 mg Carbohydrates: 37 g Fiber: 8 g Sugar: 17 g Protein: 26 g

 

6. BONUS: We actually have 12 under 200 calorie snacks that require little to no prep time. Click here!

 

image via Live Learn Love Eat (http://livelearnloveeat.com)

Now that you actually have 17 ideas for snacking, you busy moms can still stay on the go without having to worry about how snacking might derail your nutrition and health goals. What’s your favorite snack?

Need ways to drink more water? Make it more tasty and refreshing!!

10 Refreshing Recipes to Flavor Your Water

via:  http://www.teambeachbody.com/teambeachbodyblog/nutrition/10-ways-to-flavor-your-water

Water is one of the best ways to stay hydrated. And, staying hydrated is important to help your body work efficiently, to perform best in your workouts, and to help you lose weight. In fact, did you know that many times that you feel hungry you’re actually thirsty?

Still, drinking half your body weight in ounces every day might seem like a lot. So we came up with these 10 refreshing ways to flavor your water using fruits and herbs. These jewel-toned drinks will keep you hydrated and happy all spring and summer long.

Each of the recipes below are for one serving and take approximately 5 minutes to make. And, because you’re straining them, they’re all super low in calories (and free when it comes to 21 Day Fix portions). If you want the beverages to be super clear, strain them through a cheesecloth. And, to make a pitcher, just evenly increase the amounts by 4 or 8 or more.

Also, feel free to keep the pulp. Personally, we love it and it’s healthy for you. Just keep in mind it will increase the calorie counts.



Blackberry Mojito Water
Calories: 5
Ingredients:
1 cup ice
½ cup fresh blackberries
3 slices fresh lime
4 fresh mint leaves
1¼ cups cold water
Preparation:
1. Place ice in a tall glass. Set aside.
2. Combine blackberries, lime, and mint in a large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Add water; cover and shake.
4. Strain into ice-filled glass and enjoy.



Orange Vanilla-Cinnamon Water
Calories: 3
Ingredients:
1 cup ice
3 slices fresh orange
¼ tsp. pure vanilla extract
1 cinnamon stick, broken into pieces
1¼ cup cold water
Preparation:
1. Place ice in tall glass; set aside.
2. Combine orange, vanilla, and cinnamon stick in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.



Blueberry Vanilla-Lime
Calories: 5
Ingredients:
1 cup ice
½ cup blueberries
3 slices fresh lime
¼ tsp. pure vanilla extract
1¼ cup cold water
Preparation:
1. Place ice in tall glass; set aside.
2. Combine blueberries, lime, and vanilla in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.



Minty Watermelon-Lime Water
Calories: 6
Ingredients:
1 cup ice
½ cup diced watermelon
3 slices fresh lime
4 fresh mint leaves
1¼ cup cold water
Preparation:
1. Place ice in tall glass; set aside.
2. Combine watermelon, lime, and mint in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.



Honeydew-Basil Water
Calories: 8
Ingredients:
1 cup ice
½ cup diced honeydew melon
4 fresh basil leaves
1¼ cup cold water
Preparation:
1. Place ice in tall glass; set aside.
2. Combine honeydew melon and basil large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.



Tropical Lime Water
Calories: 3
Ingredients:
1 cup ice
¼ cup diced pineapple
¼ cup diced fresh mango
3 slices fresh lime
1¼ cup cold water
Preparation:
1. Place ice in tall glass; set aside.
2. Combine pineapple, mango, and lime in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.



Rosemary-Grapefruit Water
Calories: 2
Ingredients:
1 cup ice
3 slices fresh grapefruit
1 sprig fresh rosemary
1¼ cup cold water
Preparation:
1. Place ice in tall glass; set aside.
2. Combine grapefruit and rosemary in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.



Cucumber-Anise Water
Calories: 1
Ingredients:
1¼ cup water
1 Tbsp. anise seeds or 3 anise star pods
1 cup ice
4 slices fresh cucumber
Preparation:
1. Combine water and anise seeds in small saucepan. Bring to a boil; reduce heat to low and simmer for 2 to 4 minutes. Remove from heat and steep for 10 minutes. Cool completely in refrigerator.
2. Place ice in tall glass; set aside.
3. Place anise mixture into cocktail shaker; add cucumbers.
4. Mash well with back of a wooden spoon or muddler; cover and shake.
5. Strain into ice-filled glass and enjoy.



Minty Citrus-Ginger Water
Calories: 3
Ingredients:
1 cup ice
2 slices fresh orange
2 teaspoons grated fresh ginger
4 fresh mint leaves
1¼ cup cold water
Preparation:
1. Place ice in tall glass; set aside.
2. Combine orange, ginger, and mint in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Stir in water; cover and shake.
4. Strain into ice-filled glass and enjoy.



Strawberry-Kiwi Water
Calories: 5
Ingredients:
1 cup ice
½ cup chopped fresh strawberries
1 medium kiwifruit, peeled, chopped
1¼ cups cold water
Preparation:
1. Place ice in a tall glass. Set aside.
2. Combine strawberries and kiwi in a large cocktail shaker. Mash well with back of a wooden spoon or muddler.
3. Add water; cover and shake.
4. Strain into ice-filled glass and enjoy.

On the Go - Inside Out Pancakes

http://www.superhealthykids.com/portable-pancake-pockets/

These look so fun, delish and healthy.  We all know if you make something a little different and fun the kiddos will love it and more importantly eat it!  :)

I'm definitely going to be making these up ahead of time so they are easy to grab and go on those busy weekday mornings as well as early soccer mornings on the weekend.

Try them out yourself!  Here is the website there were found on.  Super Healthy Kids has some fabulous recipes for the whole family.

The Steps:

1. We first mixed up our batter. We used our standard pancake mix recipe. This pancake mix stays in our pantry at all times.  It beats purchasing pancake mix from the store and we always have some.
2. Then, we chopped up some strawberries and blueberries very finely. I actually used a food processor and pulsed rather quickly to cut them up, without pulverizing it.
3. Then, we poured 1 tablespoon of pancake mix onto a heated and well greased skillet.  You can then spread the mix out a bit to thin it out, so your pancakes aren’t too puffy at the end.
4. Then, we scooped a spoonful of berries to the center, and spread them out as best we could.
5. Then (this is the hardest part), drizzle the batter over the berries.  No need to pile another clump of batter on, simple drizzle to cover them up!  (watch the video for the demonstration here).
6. Then, flip the pancake to cook the other side!

Mmmmmm… wouldn’t you want these while you are waiting for a parade to start!  So fresh and delicious!


We’d love to see you get creative with other fillings!  We of course love berries for this, as berries are  super healthy food to include in your kids diets.  Both strawberries and blueberries are high in antioxidants and phytochemicals that protect those little bodies from damage, stress, and inflammation.   I tried it with some cottage cheese, since we enjoy cottage cheese on TOP of our pancake, but it was a bit difficult to work with, and kind of runny.  What fillings will you try?

For the homemade pancake mix, go here:

Shrimp Scampi "healthified"

I absolutely love shrimp scampi but don't make it or order it very often because it's usually loaded with lots and lots of butter.  Here is a healthy version of this classic that sounds delish.  I'm going to try and use my new spiralizer and make zucchini noodles instead of using whole wheat pasta.  Just another way to change it up a bit too.  :)

Total Time: 22 min. Prep Time: 10 min. Cooking Time: 12 min. Yield: 2 servings

Ingredients:
3 oz. dry whole wheat pasta
2 Tbsp. olive oil, divided use
8 oz. medium shrimp, peeled, deveined
1 clove garlic, crushed
1 Tbsp. yellow bell pepper, finely chopped
1 Tbsp. red bell pepper, finely chopped
2 Tbsp. fresh lemon juice
¼ cup low-sodium, organic vegetable broth
2 Tbsp. white wine
Ground black pepper (to taste; optional)
Crushed red pepper (to taste; optional)
3 fresh parsley sprigs, finely chopped
2 fresh basil leaves, finely chopped

Preparation:
1. Bring large pot of water to boil for pasta.
2. Cook pasta according to package directions; drain. Set aside.
3. While pasta is cooking, heat 1 Tbsp. oil in large nonstick skillet over medium-high heat.
4. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is opaque and firm. Remove shrimp from pan. Set aside.
5. Heat remaining 1 Tbsp. oil over medium-high heat. Add bell peppers; cook, stirring frequently, for 3 to 4 minutes or until soft.
6. Add lemon juice, broth, wine, black pepper, and red pepper; cook, stirring frequently, for 1 to 2 minutes.
7. Add shrimp, parsley, and basil; cook until heated through.
8. Divide pasta between 2 plates; top evenly with shrimp mixture.

Packaged and processed food....are there any good choices at the grocery store?

39 Great Supermarket Foods

Original article from:  http://www.teambeachbody.com/teambeachbodyblog/nutrition/great-supermarket foods?ICID=CT_BLOG_SUPERMARKET

“Rule #13: Shop the Periphery of the Supermarket and Stay Out of the Middle.” —Michael Pollan, Food Rules

Shopping for ingredients can be daunting. Even if you take noted nutrition writer Michael Pollan’s advice and stick to the perimeter of the store, where you can gather your fresh produce, dairy products, and meat (or better yet, shop at a farmers’ market), what about when you need to venture into the center aisles, where you’ll find packaged and processed goods for, say, condiments or chicken broth? Which deli meat is nitrite free? Which veggie burgers aren’t chock full of filler?

Some of the food products out there are downright scary, so to help you navigate the grocery store minefield—dangerous territory that extends to the deli section and the dairy—we sent our intrepid reporters to examine the many brands out there, in hopes of finding the best food products* available at most supermarkets or online. An interesting discovery during our investigation: Not all food products created by the same brand earned our thumbs up. Some were okay, others were not. These suggestions are not exhaustive—there are a lot of great products out there. If you can’t find the products we mention below, read the label first. 

Before your next trip to the supermarket, print out the list at the end of this article and bring it with you. You’ll save time and avoid the weird stuff.

CONDIMENTS & SPREADS

Ketchup
Ketchup, while delicious, is not the best condiment for you. By nature, it contains a sweetener—whether that’s sugar, cane syrup, or (gasp) high fructose corn syrup. Our Pick: Whole Foods’ 365 Organic Tomato Ketchup ($1.99/24 oz.)
The Whole Foods brand of ketchup contains only the ingredients ketchup needs to be “ketchup”—tomato puree, evaporated cane juice, white vinegar, salt, onion powder, and spices. If you don’t have a Whole Foods nearby, Heinz’s Simply Heinz® is the next best option, as it contains sugar instead of high fructose corn syrup. The best way to know exactly what is in your ketchup is to make your own. Try this easy homemade ketchup recipe.


 
Mustard
Mustard is an almost calorie-free way to give a flavor boost to sauces and proteins. But some mustards also include “natural flavors.” And because natural flavors are not always “natural,”¹ ,² we’re going with the one that doesn’t have them. Our Pick: Morehouse® Yellow Mustard ($2.49/20 oz.)
Morehouse’s Yellow Mustard contains only distilled vinegar, mustard seed, sea salt, turmeric, paprika, and spices. We’re okay with “spices” being left a mystery because food labeling laws require these ingredients to be from this list of seasonings.³
 
Mayonnaise
Real mayonnaise is made from eggs, oil, and sometimes lemon juice or vinegar. Most store brands stray pretty far from this recipe. Miracle Whip® adds high fructose corn syrup, natural flavor, and potassium sorbate (a synthetic preservative that is also used in industrial coatings⁴). Best Foods/Hellmann’s® adds calcium sodium EDTA. Our Pick: Spectrum Organic Mayonnaise ($3.99/11.25 oz.)
Spectrum makes several mayonnaises that meet our high standard. All of the ingredients are organic and are actually food.

Hot Sauce
Hot sauce adds flavor, but can also add unnecessary sugar or sodium. Our Pick: Tabasco® Pepper Sauce ($2.49/2 oz.)
It doesn’t take a lot of ingredients to turn up the heat. Classic Tabasco only has three ingredients: red peppers, salt, and distilled vinegar. Many Mexican hot sauces come in a healthy(ish) second. All you need to do is read the ingredients list.
 
Soy Sauce
There’s no getting around the fact that soy sauce is loaded with sodium. But, grab a random bottle from the shelf and it might also include modified food starch or sugar. Our Pick: Kikkoman® Low-Sodium Soy Sauce ($3.49/10 oz.)
This soy sauce is tasty, though don’t mistake it for a low-sodium food! We don’t love that it includes sodium benzoate and lactic acid, but we’ve seen worse. If you have a Trader Joe’s® nearby, theirs is best as it contains only water, soybeans, wheat, and salt. Plus, it has 460mg of sodium (vs. Kikkoman’s 575 mg).
 
Peanut Butter
Peanut butter that’s perfectly smooth and spreadable (even the crunchy kind) is made with added hydrogenated vegetable oil or palm oil (and usually a ton of sugar). Don’t want to stir your all-natural peanut butter every time you eat it? We don’t either. Stir it once, and then store it in your fridge. Our Pick: Laura Scudder’s® All-Natural Peanut Butter ($3.29/16 oz.) Laura Scudder’s All-Natural Peanut Butter contains only peanuts and touch of salt. It is also available in organic and unsalted varieties.


 
Jam
The jam, jelly, and fruit preserves aisle is full of trouble. Reach willy-nilly for any jam jar on the shelf and you might be picking up a jar of fruit laced with high fructose corn syrup, tons of added sugar, aspartame, and Red 40. Our Pick: St. Dalfour® ($3.99/10 oz.)
St. Dalfour is pure, old-fashioned fruit spread: fruit, fruit juice, and pectin (a natural thickener). A widely available alternative, Bonne Maman® Fruit Preserves ($4.99/13 oz.), gets high marks from us for its real fruit flavor and similarly simple recipe (they sweeten with sugar instead of juice).
 
Salad Dressing
The best way to have healthy salad dressing is to make it from scratch. Otherwise you risk ingesting a wide range of nasty stuff like corn syrup, artificial colors, and phosphoric acid—a tangy-tasting corrosive chemical.⁵ We found all of these ingredients in Kraft Free Caesar Italian). Our Pick: Annie’s Naturals® Balsamic Vinaigrette ($3.99/8 oz.)
Annie’s Naturals uses common, known ingredients: water, oil, vinegar, honey, mustard, and salt.

 

DAIRY & NON-DAIRY

Greek Yogurt
Greek yogurts are made from the same stuff as regular yogurt, are strained to achieve a thicker consistency, and contain more protein. For the most part, they all get our stamp of approval. Our Picks: Fage® Total 0% Plain ($6.99/32 oz.) or Chobani® Nonfat Plain ($6.49/32 oz.)
The key is to buy plain Greek yogurt and add your own fresh fruit or honey. Here’s why. In those little pre-flavored cups, there’s a lot of added sugar. 8 ounces of plain nonfat Fage has 100 calories, 23 g of protein, and 6 g of sugar (from the milk). One 5.3-oz. container of Blueberry Fage has 120 calories, 13 g of protein, and 16 g of sugar (from the milk, blueberries, and added sugar). Eating more yogurt and consuming more protein, fewer calories, and less sugar sounds good to us.


 
Regular Yogurt
Once again, plain is best. The flavored yogurts we inspected contained a lot more than the fruits showcased on the labels. Light yogurts were even worse with ingredient labels that listed aspartame, gelatin, and modified cornstarch. Our Pick: DANNON® all-natural plain nonfat yogurt ($4.19/32 oz.)
DANNON plain nonfat yogurt contains 100 calories and 11 grams of protein per cup. The only ingredients? Cultured Grade A nonfat milk, live active cultures (L. bulgaricus, S. thermophilus, L. acidophilus, bifidus, L. casei—the bacteria strains that make yogurt yogurt), and pectin (a thickener made from fruit).

A side note: Though we mostly recommend the low-fat and nonfat dairy products in our guides and recipes, it’s OKAY to eat full-fat dairy products. They’re less processed than their nonfat cousins.
 
Cottage Cheese
Nearly every Beachbody® program nutrition guide includes cottage cheese, because it is a low-calorie, protein-rich, versatile anytime snack. But some brands of low-fat cottage cheese also contain suspect ingredients like modified food starch, mono- and diglycerides, and artificial color. Our Pick: Daisy Low-fat Cottage Cheese ($3.29/16 oz.)
Daisy Low-fat Cottage Cheese contains only milk, cream, salt, and vitamin A palmitate (a plant-based source of vitamin A added to replace the nutrients lost when fat is removed). Want to avoid the palmitate? Eat the full-fat version.
 
Cream Cheese
Spreadable cream cheese packs big flavor and protein in just a tablespoon or two. But some brands, like Weight Watchers®, contain extra ingredients like maltodextrin and inulin (a sweetener). Flavored cream cheeses often contain artificial flavors and colors. Our Pick: Organic Valley® ($4.29/8 oz.)
Organic is always best, especially when it comes to dairy. Organic Valley cream cheese is made from organic milk, organic cream, organic lactose powder, salt, and organic locust bean gum—a natural thickener made from carob seeds.⁶ If you can’t spring for organic, we also recommend Philadelphia® Original Cream Cheese ($2.29/8 oz.).
 
Half and Half
Technically, half and half is a blend of cream and milk, but many brands add color, preservatives, corn syrup, and mono- and diglycerides. Fat-free versions replace cream with fillers, emulsifiers, and chemicals. Our Pick: Horizon Organic® Half & Half ($2.99/pint)
Horizon Organic Half & Half contains only organic Grade A whole milk and organic cream. If you have a hankering for flavors, try adding a few drops of all-natural vanilla, rum, or hazelnut extract instead of flavored “creamers.”


 
Soy Milk
Ever looked at the ingredient list on non-dairy milk? There’s a lot there that might cause your eyebrow (and your blood sugar) to rise, including all kinds of sugars and preservatives. Our Pick: Organic Edensoy® ($2.39/32 oz)
Organic Unsweetened Edensoy contains two ingredients: water and organic soybeans. Plus, it has 12 grams of protein and only 5 mg of sodium per 8-oz. serving (compared to 7 g and 70 mg in Silk®).
 
Almond Milk
With just 30 calories per serving, almond milk has one-third the calories of nonfat milk. Made from scratch, it contains only almonds and water, but some brands’ recipes include a long list of other ingredients, including sugars. Our Pick: Pacific Almond Milk ($2.99/32 oz.)
This almond milk contains almonds, sea salt, vanilla, rice starch, carrageenan (from seaweed), and natural flavors. Plus, it’s fortified with the same nutrients as milk. We’ll take it.
 
Rice Milk
Rice milk is a simple beverage at its core. That’s why we were surprised to see so many extra ingredients and sweeteners in some brands. However, unlike other milk alternatives, rice milk has low nutritional value and provides very little protein. It is not our first choice for your balanced diet. Our Pick: Rice Dream® ($1.69/32 oz.)
Rice Dream has a handful of ingredients (water, brown rice, expeller pressed high oleic safflower oil, and sea salt), and we like that it’s made from brown rice.
 

BREAD PRODUCTS

Bread
Many—though not all—breads that claim to be “whole-grain” contain processed flours, sugars, and dough conditioners, and that is just the beginning. Our Pick: Food for Life® 7 Sprouted Grains Bread ($3.49/24 oz.)
Why? What’s in it: brown rice, whole sprouted grains and lentils, wheat gluten, and sea salt. Everything is organic, and each slice has 80 calories, 3 g of fiber, 4 g of protein, and 0.5 g of fat. They also offer a gluten-free version. Another option? Freshly baked, whole-grain bread from your local bakery.
 
English Muffins
Thomas’ whole wheat English muffins contain preservatives, artificial color, and a host of chemicals including azodicarbonamide, a bleaching agent that is used in plastics and which is banned for food use in—of all places—England!⁷ Our Pick: Food for Life 7 Sprouted Grains English Muffins ($4.59/6 muffins)
Like their bread, Food for Life’s English muffins contain only organic sprouted grains, yeast, gluten, and salt. Half of one muffin has 80 calories, 4 g of protein, and 3 g of fiber.

Whole-Grain Tortillas
Many whole-grain tortillas, like Mission® multi-grain flour tortillas, look deceptively healthy, but are made with evil hydrogenated oils, sugar, preservatives, and chemical dough conditioners. Our Pick: Food for Life Ezekiel 4:9® Taco Size Whole-Grain Tortillas
Food for Life’s tortillas are made from organic sprouted grains, seeds, lentils, water, sea salt, and nothing else. Their ideal size (80 calories, 3 g protein, and 2 g fiber) and clean ingredients list make them the healthiest choice for wraps and personal pizzas.
 
Hamburger Buns
Every hamburger bun we inspected contained a long list of undesirable ingredients like ethoxylated diglycerides, high fructose corn syrup, and chemical dough conditioners. Our Pick: Food for Life Sprouted Whole-Grain Burger Buns
Food for Life is the clear winner of the bread category. Their buns are made from organic sprouted 100% whole wheat and 100% whole wheat flour (always look for the 100%). Or you can use freshly baked bread. Just check the ingredients before you purchase.
 
Cereal
We picked up nearly every box in the cereal aisle, reaching instinctively for cereals we thought were made with basic ingredients—they weren’t—and ogling the crazy ingredient lists on some: brown rice syrup, cane syrup, high fructose corn syrup, preservatives, fillers, artificial colors, “coatings,” refined flours. Our Pick: Engine 2® Rip’s Big Bowl ($4.99/13-oz. box)
This was our greatest find of the day. After giving up hope that an ideal breakfast cereal existed, we found this little red box and snatched one for “further research.” Its hearty whole and sprouted grains and flakes did not disappoint. Their Triple Berry Walnut cereal contains real fruit (actual strawberries and blackberries!) that provides a hint of sweetness. There are no added sweeteners of any kind. They have a diet plan that we don’t necessarily endorse for everyone, but we can’t say enough good things about their cereal.
 
Frozen Waffles
When it comes to frozen waffles, we’re not touching the highly processed yellow variety (seriously, they add artificial yellow color). But even some whole-grain waffles can add sugar and preservatives to your most important meal of the day. Our Pick: Kashi® 7-Grain Waffles ($3.49/8 waffles)
We chose these because, while they do contain sugar from cane juice and molasses, two of their whole-grain waffles have more protein (4 g) and fiber (7 g) than other brands. Serve with fruit instead of syrup.
 
Pancake Mix
Tony Horton likens pancakes to eating birthday cake for breakfast. And it’s no wonder why. Original Bisquick® is made from processed flour and partially hydrogenated oils. Top that with butter and maple syrup and you’re on your way to fewer birthday cakes in the long run. Our Pick: Baker Mills® Kodiak Cakes® ($5.99/24 oz.)
We were impressed by the 100% whole-grain flour, 7 g of protein, and 4 g of fiber per serving of Baker Mills Kodiak Cakes mix. Sweetened only with honey, it contains no preservatives or industrial sweeteners.
 

PROTEINS

Prepackaged Deli Turkey or Ham
Luncheon meats can be scary territory in the grocery store. What looks like sliced turkey breast is often poultry pieces that have been ground into a paste, processed with chemical binders and nitrites, flavored with corn syrup and artificial flavors, and molded into a cylinder, then sliced. Ew. What’s the big deal about nitrites and why do we suggest all your meats be nitrite-free? Because nitrates and nitrites have been linked to increased risk of cancer,⁸ heart disease, and diabetes.⁹ Our Pick: Applegate Farms®
Applegate’s packaged deli products are made from cage-free animals that were never treated with hormones or antibiotics. Their meats have no nitrites or fillers and stick to the basics—sliced protein, water, salt, and carrageenan obtained from seaweed.


 
Vegetarian Burgers
A vegetarian diet is supposed to be good for you. Which is why some of the ingredients in veggie burgers were so shocking. Artificial flavor? Modified vegetable gum? Natural butter flavor? Our Pick: Asherah’s Gourmet Vegan Burgers ($4.99/4 burgers)
Made from organic quinoa, organic sweet potatoes—organic everything down to the spices. Each patty has 180 calories, 190 mg of sodium, 30 g of carbs, 5 g of fat, and 6 g of protein. Our second choice, Original Sunshine Burgers®, are also packed with organic goodness. These are made from sunflower seeds, so each burger is higher in fat and calories, but provides double the protein (350 calories, 21 g of fat, 12 g of protein).
 
Hot Dogs
Hot dogs are famously made from mystery meat. This takes on new meaning now that the world has been introduced to the horrors of pink slime and horsemeat. Then there are all the artificial flavors, preservatives, sodium, chemical fillers, and corn syrup. Our Pick: Applegate Great Organic Beef Hot Dogs ($4.99/8 franks)
Applegate Farms links contain only organic grass-fed beef and organic spices. At 110 calories per link, 8 g of fat, and 330 mg of sodium—and the knowledge that their animals are cage- and crate-free—when it comes to hot dogs, these are a good choice.
 

DIPS, SAUCES, & SOUP

Hummus
Hummus is easy to make and we recommend that. Here’s one you can try. But if you’re going to buy prepared hummus, selecting one that is close to how you would make it from scratch is best. Our Pick: Haig’s Hummus ($3.79/8 oz.)
Haig’s original hummus contains garbanzo beans, tahini, lemon juice, water, garlic, spices, and salt. With four flavors to choose from, you won’t get bored.
 
Applesauce
Applesauce is a tasty way to add fruit to your diet, as long as it’s all-natural. Mott’s® and Musselman’s® add high fructose corn syrup and/or sugar to some of their applesauces. Our Pick: Santa Cruz Organic® Applesauce ($3.89/23 oz.)
Apples are one the most insecticide-treated fruits, so you’ll definitely want to buy organic. Santa Cruz Organic Applesauce contains only organic apples and vitamin C, for freshness.


 
Jarred Salsa
Salsa is the healthy man’s condiment of choice. But some are healthier than others. We passed on Pace® Picante Sauce because it has 250 mg of sodium per serving. Our Pick: Newman’s Own® Medium Salsa ($3.49/16 oz.)
Look for jarred salsa without any added sugar, excessive salt, or preservatives. We chose Newman’s Own for its all-natural ingredients and lower sodium content (105 mg/2 Tbsp.). It does have added sugar, but only 1 g per serving.
 
Soup
Soup is filling, often low in calories, and can help you feel satisfied. But, canned soup can be extremely high in sodium, and contain ingredients like hydrolyzed corn protein. A classic like Campbell’s® Regular Chicken and Rice contains MSG and mechanically separated chicken. Our Pick: Amy’s Light in Sodium Soups ($3.49/can)
From Butternut Squash to Minestrone to Chicken Noodle, all of these soups are made with the same ingredients your grandmother would put in soup—along with the occasional addition of cane juice. Each can has two servings.
 

COMPONENTS

Chicken Stock
Prepared chicken stock can be aggressively high in sodium and may even contain MSG! Not to mention corn syrup and artificial flavorings. Our Pick: Pacific Organic Free Range Low-Sodium Chicken Broth ($3.99/32 oz.)
Making chicken stock at home is best. And it’s not hard. But, if you have to buy one, Pacific Organic makes the best we found, even though it does contain “chicken flavor.” Whatever that is.
 
Vegetable Stock
As with chicken stock, making your own is best and can be done with as little as an onion, some celery, a carrot, and water. Our Pick: Kitchen Basics® Vegetable Cooking Stock, Unsalted ($3.99/32 oz.)
Made from just vegetables, it’s hard to find a better option. Can’t find it at your local store? It’s available online.
 
Breadcrumbs
Do your breadcrumbs contain ammonium sulfate? Progresso’s do. Besides being a dough conditioner, ammonium sulfate’s other uses include plant fertilizer, herbicide, and fire extinguisher powder.¹⁰ Our Pick: Ian’s® Whole Wheat Panko Breadcrumbs ($3.59/9 oz.)
Ian’s Whole Wheat Panko Breadcrumbs contain only unbleached whole wheat flour, malt extract, yeast, and sea salt. Basically, they’re made of bread.


 
Marinara Sauce
If you can’t find the time to make simple marinara sauce from canned tomatoes, make sure your jarred sauce is made from natural ingredients and is low in sodium and added sugars. Hunt’s® Traditional Marinara Sauce sneaks in high fructose corn syrup, corn syrup, and sugar. Many jarred sauces cut corners by using soybean oil instead of olive oil. Our Pick: Silver Palate® Low-Sodium Marinara Pasta Sauce ($5.29/25 oz.)
This award-winning marinara sauce has no added sugar or soybean oil. It has ingredients that should be in marinara sauce—tomatoes, olive oil, onions, carrots, and garlic—and is sweetened with pear concentrate instead of sugar.
 
Olives
Olives are high in iron and vitamin E and impart a nice umami to your salad or sandwich. Kalamata olives are higher in sodium than “black olives” but, unlike that popular variety, they don’t contain ferrous gluconate, an additive that turns green or brown olives jet black and can upset sensitive stomachs.¹¹, ¹² Our Pick: Early California® Pitted Kalamata Greek Olives ($5.49/6 oz.)
Early California’s Pitted Kalamata Greek Olives contain the essential ingredients: olives, water, salt, and red wine vinegar.
 

SNACKS

Crackers
Crackers can be packed with all sorts of scientific-sounding ingredients that help them last indefinitely in packaging. Trying to find whole-grain ones? Good luck. Our Pick: Wasa® Hearty Grain or Whole Grain ($2.99/21 crispbreads)
Wasa crispbreads are tasty even though they contain just the basics: whole grains, salt, water, and yeast. Their size, hearty crunch, and versatility with toppings make them a good choice for healthy snacks and small meals too!


 
Tortilla Chips
If you want salsa and chips, try baked chips. They’re lower in fat than their fried cousins and still have that satisfying crunch. Our Pick: Guiltless Gourmet® Unsalted ($2.99/7 oz.)
These contain just organic yellow corn, oil (canola, safflower, or sunflower), and lime. With just 26 mg of sodium per serving and 120 calories for 18 chips, you can snack without feeling guilty. We recommend serving the correct portion of chips in a bowl rather than digging into the whole bag.
 
Beef Jerky
Jerky is made with salt and sugar—there’s no getting around that. Avoid brands that use additives like MSG, oleoresin, hydrolyzed soy protein, and sodium erythorbate, and whatever you do, do not snap into a Slim Jim®. Our Pick: Oberto® All Natural Beef Jerky (6.99/3.25 oz.)
Oberto All Natural Jerkies are seasoned and preserved with ingredients you would have in your own home, like salt, sugar, vinegar, and beef stock. This brand’s worst offense is natural smoke flavor. Their turkey jerky is up to snuff as well. Just remember, those small bags are not single servings!
 
Iced Tea
Tea leaves, water—and voila! How could something so simple have gone so wrong? Look at the ingredients list of many bottled iced teas and you’ll see added sugar, sucralose, aspartame, or acesulfame potassium. You’ll also see 150 calories and 38 grams of sugar per serving. Our Pick: Tejava® Iced Tea ($2.09/liter)
We stumbled onto Tejava a few years ago and haven’t looked back. When it comes to iced tea, this is our hands-down favorite. This microbrewed black tea is simply delicious and refreshing on ice. It contains nothing but brewed handpicked tea leaves…no sweeteners, no fillers, no added flavors. Just good ol’ tea.
 


*This list is not exhaustive and we will continue to update it.