Tag Archives: Clean eating

Top 3 Reasons You Aren’t Getting Lean

One of the greatest parts of my job is seeing people’s progress. I love getting text messages and emails where people tell me they have lost 15 pounds in a month since starting mealfit. Another great one is when they tell me they have had to buy all new jeans because the old ones don’t fit anymore. These messages are priceless, and they make my day.

Often when people come to me for advice, they say that they have been trying to lose weight, but nothing seems to be working.  After talking to hundreds of people, I have reduced it down to 3 mistakes that people make when trying to lose weight.


1. No Plan

I was talking to my son’s teacher the other day, and this is what she told me:

“You know, I leave work and I am honestly not sure what we are going to eat, so we just go to the local drive thru.”

Here is another line I get thrown at me time and time again :

“When we get home from ball practice we are so tired we really just don’t want to think about cooking. We tend to just go to the pantry and figure it out.”

I believe part of my mission is to help people avoid the drive thru and eat in a way that keeps them fit and healthy. The 2 people above have fallen prey to not having a plan. The old adage of  “Failing to plan is planning to fail” could not be more true when it comes to the food we eat. When we do not have a plan we stumble into eating foods that are full of grains, sugar, and preservatives. All of which are making our society obese and lethargic.

When people have a plan, they are 7 times more likely to succeed than when they don’t.  Think about it; when you go to work, and you have a schedule that you must stick to you are so much more productive than you would be when your day is not mapped out.


Get a plan that will tell you what to buy, what to eat, how to cook it. A great and easy way to do this is to check out mealfit Plans. I know that it can be hard to prepare your meals each week, so with mealfit Plans I will give you a complete meal plan along with a grocery list of what to buy. I promise it will make staying prepared so much easier! It also helps to make this process mindless so that you can spend your effort on other things — like your business or family.


2. Less Fat = Less Fat

Fat is a macronutrient. It shouldn’t be used to describe someone’s appearance. How would it sound if you called a guy that is yoked with muscles on top of muscles “Protein”??

It makes no sense. Since we have done that, it has been virtually impossible to convince people that FAT is not bad for you. When wanting to lose weight our daily goal should be to reduce our intake of sugar.  When we reduce our sugar intake, our blood sugar stays steady, thus keeping us from being hungry throughout the day.  A low sugar, higher fat diet will increase our satiety and overtime reduce our weight and decrease our body fat.


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3. Stop Eating

I’ve heard it a thousand times — consume less calories than you burn. This methodology has driven most of the female population to work out to the extreme and eat next to nothing. While this will increase your weight loss, it is not something that will keep weight off. Also, it is very unhealthy. When you don’t consume enough calories, your body goes into starvation mode. Thus, shutting down your metabolism and holding on to weight that could be lost with proper diet and exercise. Not to mention, the loss of energy and cognitive ability that comes with not consuming enough fuel.

In order to get lean and do it effectively in a healthy manner, consuming the right foods in the right amount is crucial. I would love to give you an amount that is optimal for everyone, but everyone is different and it will vary from person to person.

Throughout all my conversations of helping people with losing weight or leaning out, I have realized most have some misconstrued ideas of healthy eating. The above things are issues that produce results, once people apply them. If there was 1 thing I could leave you with as you proceed on your weight loss — Have a plan, and stick to it.


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4 Simple Ways to START Losing Weight

Probably 75% of the people you meet on a daily basis are not satisfied with how they look- specifically their weight. Everywhere you turn there is someone out there trying to tell you how to lose weight. When you first decide to lose weight, exercise is typically your first concern. There are endless options including Body Pump, CrossFit, Zumba, walking, running, cycling all the way down to the shake weight.

The other piece of the puzzle you need to think about is nutrition. There’s high carb, Low Carb, carb cycling, Paleo, South Beach, Primal, Weight Watchers and that list could go on and on as well.

It can be a daunting and intimidating process when you are first starting out, but I am here to give you some simple steps to help you get started losing weight.


#4: Sleep More

Being short on sleep can really affect your weight. When you’re short on sleep, it’s easy to lean on caffeine to get moving. You might be tempted to skip exercise because you are too tired. You get takeout for dinner, and then go to sleep late because you’re uncomfortably full.

Why? Because insufficient sleep impacts your hunger and fullness hormones, including two called ghrelin and leptin.

Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin.

Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food.

Then there’s the cortisol spike that comes from too little sleep. This stress hormone signals your body to conserve energy to fuel your waking hours. (1)

Bottom line: Sleep more to help with weight loss.


#3: Drink MORE Water.

Drinking water is not the new Fat burner. However, there are so many examples of how more water consumption can help with weight loss. Here is how:

  1. Keeps you from overeating. The more water you drink the less likely you are to eat too much.
  2. If you are drinking water you are not drinking sugary drinks.
  3. Staying hydrated makes your whole system run better. You body is 70% water, so make sure it has enough to function properly. Its kind of like the oil in your car– When you are dehydrated its like the “Low Oil” light coming on.

How much should I drink? You are safe drinking anywhere between 80-120 oz a day. At least 80, 100 is good, 120 is best.


#2: MOVE

As we talked about earlier, there are tons of different ways to get in shape. One of the problems we are having in our society is that many jobs today require people to sit behind a desk or a computer all day.  Thus we have grown sedentary.

QUESTION: How many pictures of your great grand parents or even your grandparents have you seen where they were OVERWEIGHT?

I’ll answer that for you, NONE. Why? Because they moved. They were farming, working in a factory, they were going and doing instead of sitting behind a desk. This is not a free pass to be overweight if you have a desk job. There are tons of ways out there to exercise and most of them have a promise of it not taking very long.

Here is the thing, If you want to lose weight and more important than that be healthy, you are going to have to move and be uncomfortable. Get out of breath, lift something heavy. You have to do more than you are doing now. My recommendation is doing something in a group. That’s part of the reason I push CrossFit. It is an amazing sport that helps people be better at life. The other recommendation I have is group fitness classes such as Body Pump, TRX and Zumba. The bottom line is you need to get out of breath and move. You may say, “I already exercise” without knowing you and knowing what you do I would say you probably need to do more and get more uncomfortable when you are doing it.



When I say change your diet I am talking more about taking things that are bad out of what you eat as opposed to adding what many people perceive as good. If someone asked me “If you could only change one thing about someone’s diet in order for them to lose weight what would it be?”

SUGAR. Eliminate all sugar from your diet. You do that, and you will see results.

In order to change, you must……change. Your diet is the most important thing that will contribute to weight loss. Taking sugar out of your diet can change everything about you. You are probably consuming a lot more sugar than you think. You body will go through some great but sometimes difficult changes when you do.

Many people believe that exercise is the most important aspect to losing weight. Yes exercising is key. But if your nutrition does not change then it does not really matter.

Final Thought: If you workout for 5 hours a week that is great. You typically eat 3 times a day for about 30 min at a time. That comes out to about 10 ½ hours a week of eating. The one you do more probably needs to be your focus.

QUESTION: What is your choice of exercise and why?

Let us know in the comments below!

Need Plan?  Click here for a plan to help you with what to eat all day everyday.


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1- http://www.webmd.com/diet/sleep-and-weight-loss?page=2

20 Minute Lean Shrimp Scampi

There is one thing in this world that we can ALL agree on: shrimp scampi is one of the most amazing meals known to man. However, it makes us all feel super guilty after we allow ourself to indulge in it. Guilty; like, need to run 5 miles afterward, guilty. If you feel this way, you are not alone, and we are here to help!

Today we are here to change your life.


You probably think I’m exaggerating. I’m not. This meal will take your old carby, pasta-indulging self and transform you into a new soul. You can have your cake (err, shrimp scampi) and eat it too, if you know what I’m saying. This incredible recipe is a healthy, but delicious take on everyone’s favorite — shrimp scampi. I promise, if you haven’t tried zucchini noodles you will look at clean eating from a new, glorious perspective after you try this dish.

To transform the zucchini into noodles, you will need a special tool. If you are already a spiraling pro, whip out your personal spiralizer and go to town! But, if you haven’t been converted to the twisted side yet, I recommend checking out the Benriner Turning Slicer. It is simply the best for making those perfect noodles!


Don’t forget to pick up mealfit Anything Goes Seasoning to make the recipe top-notch. Click here to order!

One of the greatest aspects of this recipe is that it only takes 20 minutes to prepare! Don’t believe me? Check out the video below to see just how it is made. Healthy, delicious, AND quick?! Is your life being changed yet?

Place a large sauté pan over medium-low heat. Add the olive oil and heat it for 1 minute. Add the garlic and crushed red pepper flakes and cook them for 1 minute, stirring constantly.

Add the shrimp to the pan and cook them, stirring as needed, until they are cooked throughout and pink on all sides, about 3 minutes. Season the shrimp with mealfit Anything Goes seasoning, and then using a slotted spoon, transfer them to a bowl, leaving any liquid in the pan.

Increase the heat to medium. Add the white wine and lemon juice to the pan. Using a wooden spoon, scrape any brown bits from the bottom of the pan, cooking the wine and lemon juice for 2 minutes. Add the zucchini noodles and cook, stirring occasionally, for 2 minutes.

Return the shrimp to the pan and toss to combine. Season with mealfit Anything Goes Seasoning and serve immediately. Enjoy! 

How simple and delicious is that? We hope you enjoyed, please comment below and let us know if you loved it! Share with a friend to change their life as well, because that’s what friends are for, right? Thanks for cooking with us, you guys; we can’t wait to see you back here next time!


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How To Make The Perfect Salad

Salad is one of those things that is viewed by many as a “Diet” food or an appetizer.


In our home we have salad as dinner about 3 times a month and the kids love it. With Kids it’s all about the toppings and the dressing. You have to make it pleasing to the eye in order for kids to want to try it.

For us we like to make as many things as possible homemade. I know that takes more time, but the more homemade stuff you make the more you know what is going into your body. Salad Would you like to try a FREE Week of 

There are so many advantages to a salad when it comes to our health.

  1. Possibilities are unlimited on what you can create.
  2. Making it a meal is easy.
  3. It is inexpensive.
  4. You are eating real food.

Here is what we use to make ours


Master salad font

Giving instructions is not needed but I will give them any way.

    • Layer your bowl with the greens
    • Then pile everything else on there you would like to.
    • Top it off with you dressing.


A Great Salad is super quick and amazingly healthy.

If you are looking to watch your fat intake you will want to do a couple of things.

  • Pick a lean meat such as turkey or chicken breast.
  • Leave off the yolks and bacon. (For the Paleo and Keto community this is a sin, but for those of you watching your Fat intake stay away)
  • Pick a Different Dressing.
    • Ranch taste great but it is higher in fat than some of its other choices. Look for a Vinaigrette or something with juice or vinegar.

More than anything have fun with it and eat as many REAL foods as possible.


QUESTION: What is you favorite salad dressing? (Post a link to it in the comments)

Best Paleo Chili Ever

Paleo eating seems to be the hot thing now with the likes of Lebron James taking it up a year or so ago, it seems to be getting more and more publicity.

I would love to say we are super strict paleo in our home but that is not the case.

We are mostly Paleo but we do slip in an out of the paleo lifestyle on occasion.

In my opinion Chili is one of the worlds most perfect foods.
It has…

  • Great Protein and Fat or Low fat (Beef, Turkey, Venison, ect.)
  • Great Carbs (tomatoes, beans, or sweet potatoes, and carrots)
  • Most importantly it is in one pot.  Easy to make and not time consuming

My kids crush chili every time we make it so we make it a lot.

There are tons of people out there in the paleo community who get frustrated because they cannot eat beans on the paleo diet, thus they cannot have chili. This Chili recipe is Strict Paleo.  So all the paleo people rejoice!!!



In a large saucepan, brown ground beef, onions and garlic. Drain off the fat.


• Add the remaining ingredients to the saucepan. Mix well, bring to a boil and simmer for about 30 minutes or until the sweet potatoes and carrots are cooked through.







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Here is the entire recipe. Feel free to share this on Pinterest or any other of your social medial Channels. The is a Pinterest link in the corner of the pictures to share.

Serves about 6

.• 2 lbs. ground beef
• 1 red onion, chopped
• 1 tsp. minced garlic
• 1 large can (29.5 oz.) can tomato sauce
• 2 c. petite diced tomatoes, with juice
• 3 c. beef stock
• 3 carrots, chopped (about 1 cup)
• 5 small sweet potatoes, peeled and cubed
• 2 bay leaves
• ½ tsp. thyme
• 2 tsp. salt
• 1½ tsp. black pepper
• 2 tbsp chili powder
• Dash of oregano
• Dash of red pepper flakes

• In a large saucepan, brown ground beef, onions and garlic. Drain off the fat.
• Add the remaining ingredients to the saucepan. Mix well, bring to a boil and simmer for about 30 minutes or until the sweet potatoes and carrots are cooked through.


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TOP 5 Reasons to Drink Lemon Water

There is a lot of talk these days about the positive effects of Lemon water or fruit infused water, so I decided to dig in and do some research.

Here is the way this article will work. I will give you the researched reasons of why it is good then I will give you my reasons why I personally like it.


homemade lemonade


1. Strengthens Immune System

Our immune system protects our body by combating illness. Weak immune system makes our body susceptible to illness and infections. Warm lemon water has anti-bacterial and anti-viral properties which fight harmful bacteria, fungus, and virus that cause diseases and infections. Its antioxidant property helps eliminate toxins from the body. Lemons are rich in vitamin in vitamin C and potassium, which keep the body running on all cylinders and help the immune system and heart.


Water with lemon and mint in glasses and jug.Healthy drink,detox

2. Clear Skin 

Vitamin C is a key factor for clean healthy skin. It flushes toxins out of the blood so they do not accumulate in pores and hydrates skin cells. Water hydrates the skin, plumping it up and pushing out wrinkles, allowing it to glow the way it was meant to. Antioxidants in lemons, including vitamin C, protect against free radical and solar damage too.

Drinking 64oz+ of water daily is a sure fire way to take years off your looks.


3. Aids Weight Loss:

Lemons contain pectin. This is a fiber that helps reduce cravings and make you feel full. It is a zero calorie drink that you can use to replace high calorie soft drinks and juices.

Big black fitness weight with tape measure and glass of drinking water with lemon isolated on a white background. Healthy lifestyle weight loss concept

Honey and lemon water is a popular and effective remedy for weight loss. This drink has formed a part of several weight loss programs. Both are beneficial for health. To lose weight, take a glass of warm water, add 1 teaspoon honey, squeeze 1 lemon to it and drink it on an empty stomach daily in the morning. It increases the metabolism rate which burns calories fast. Stimulated metabolism uses fat as an energy source, causing you to lose weight. Lemon water with honey also boosts your energy level.

The combination of all these functions goes a long way in promoting healthy weight loss.



4. Aids in digestion

Lemon contains citric acid, which helps stimulate the secretion of gastric juices for digestion and aids in natural bowel movement which flushes out built-up toxins along the way. Lemon water is also a mild diuretic that can help cleanse your urinary tract and kidneys. This can improve blood pressure as well.



5. Alkalizes the body

Lemon creates an alkalizing effect in the body, which helps your body fight diseases. Drinking lemon water before a meal can raise your PH level which supports your body’s natural immune response. In addition, studies prove that more alkalized bodies, are able to lose weight faster.


Now for my reasons.
I went for about 3 weeks and supplemented Lemon water though out my day with about 32-50 oz a day then another 50-80 oz or regular water. Through that time I did lose some weight. Roughy about 5-8 lbs depending on the time of day. Adding that to my daily routine is the only thing I changed.


Great Change up from the normal Water. I love water and the way it taste. Sometimes I like cold water and sometimes I like room temperature water. It all depends on my mood. This was a great change up.

How do I make it?

  • 32 oz Pitcher
  • 3 Lemons
  • Ice
  • Water.
  • Squeeze the lemons in the water. I really don’t care if the seeds are in there. Some people are funny about that. (NOTE: I do not throw in the whole lemon.It gives it a bitter taste, so just squeeze in the juice)
  • Throw in some ice. (Does not matter how much)
  • Fill the rest with water


Do you drink Lemon Water or another kind of fruit infused water?

Tell me about it. If I try it and post it, I will send you a MealFit T-Shirt.


Also, Subscribing to our blog will make you lose weight….Not really that would be awesome if it did though.


Purple Haze Sweet Potatos – Side Dish

Side dishes are always the thing, in my opinion that can take a meal from good to great. Side dishes can also take the dish from healthy to un-healthy in the blink of an eye.

The trick is to make that healthy side dish taste as good or better than the un-healthy one. That is what we try to do. Take healthy dishes and make them taste amazing. We love sweet potatoes. I get them from a farmer in McMinnville Tennessee about 45 min from where I live in Cookeville.

Sweet potatoes are a better alternative to white potatoes because of the lower glycemic content and effect they have on the body.

I also love purple onions and goat cheese. So, why not take all the things I love and see what we come up with.

Here you go, I hope you enjoy.

• 1 ½ Large Sweet potatoes cut in thin slices
• Salt and pepper to taste.
• 2 large Purple / Red Onions
• 3 oz Goat Cheese
• 3 tbsp of Heavy Cream
• 3 tbsp Butter

• Preheat the oven to 375.
• Dice the onions, season with salt and pepper and sauté in some olive oil. About 3-4 min
• Warm a pan with the goat cheese and heavy cream and mix until combined. The mixture should be thick. DO NOT BURN
• Peel and Slice the Sweet potatoes thin and layer them on the bottom of a casserole dish.
• Season this layer of the potatoes with Salt and pepper.
• Place 2 small pats of butter on the potatoes
• A thin layer of the cooked onions
• Then drizzle some of the goat cheese mixture on top.
• Another layer of potatoes with salt and pepper
• 2 pats of butter
• thin layer of onions
• goat cheese mixture
• Top with a layer of the potatoes and salt and pepper.
• COVE WITH FOIL and bake about 20 min,
• Take off foil and bake another 5 -7 min.


I would love to see your version of this. Please post on you social media and tag me on the post.

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How to Change Your Life: Part 7 Chris Howard Beating Hashimoto’s

Chris is killing it. Staying steady and realizing that this is a new lifestyle.
He is 5 months in a doing Great. Check out this quick video and see how far he’s come already.

Stephanie King “How to Change Your Life” Part 1

Most of you have seen the video’s with Chris Howard (here is the latest link with about Chris’s story)and his battle with Hashimoto’s and how much success he has had. Stephanie King got in contact with me and asked me to work with her on some of the issues she was having and her new battle with Hashimoto’s.
We have been working together for 8 weeks and this is where we are. Check it out.

Superman Snack

Looking for a Snack in between meals that is Salty and Sweet?
Give this a Shot.