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    Healthy Eating Blog

    Introducing Family Meals

    Based on feedback from our customers, we have started to sell family meals. Our family meals are a larger-portioned meal that are intended to feed two adults and two children. 

    The macros printed on the meal are split into four equal portions. So you may consider the two adults are going to eat more than the listed amounts and the two children will eat less. 

    No kids? No problem. Lots of our customers are ordering family meals as a dinner alternative for two. Leftovers can be saved just like any other dinner and reheated the next day for a healthy lunch or dinner. The family meal pricing is a great way to save money on meal prep. 

    Each family meal is served "casserole-style" and will contain a protein, carbohydrate, and vegetable. This allows for a more even and consistent reheating of the meal. We recommend you serve our family meals with a side salad. 

    Our family meals are portioned to serve two adults and two children. We recommend serving our family meals with a salad. 

    • Our family meals are fully-cooked entrees that can be easily reheated for a quick and convenient dinner for four. Let us make life easier for you this week - no shopping, no chopping.
    • Our family meals come frozen in a microwaveable and oven-safe plastic container. Meals can be heated directly in the container or transferred to a 13"x9" baking dish and warmed in the microwave (~12 minutes) or oven (~45 minutes). We recommend taking the meals out of the freezer and placing in the refrigerator the morning you plan to eat the meal, which will reduce the reheating time and cook the meal more evenly. 
    • Your order of four family meals can be stored in your freezer for up to two months so there's no need to worry about waste. 

    Read about the menu items HERE

    With so many meal plan providers out there, who is handling your food?

    CLEAN EATZ TOP TIPS FOR PICKING A MEAL PLAN PROVIDER

    Certification:
    Who's inspecting safety and quality of the meal plan production?

    Location:
    Is this someone's kitchen or a regulated commercial space?

    Accuracy:
    Who's calculating the macros. How are they getting the nutritional numbers?

    Trustworthiness:
    Does the chef have your best interest in mind? Are the meals truly healthy?

    RESULTS START HERE:
    • Clean Eatz is USDA and FDA certified to produce and ship meals. 
    • Clean Eatz compiles all macros based on information from FDA and USDA regulated, nutritional databases
    • Clean Eatz has developed a network of well established sourcing partners to ensure only the freshest, highest quality ingredients are sourced
    • As fitness experts, Clean Eatz founders have personally chosen every franchise owner

    Building Big Muscle

    Building muscle means following a good resistance training program. Of course, this means you'll need to consume extra calories to not only get through the workout but also enough left over to continue adding weight.

    The best way to put on noticeable muscle mass is to stick with strength and hypertrophy protocols. Hypertrophy-based protocols require 3-4 sets using a moderate weight (around 70-80 percent of your one-rep max). Studies have shown this type of training causes significant increases in the muscle-building hormones testosterone and growth hormone.

    In between sets, make sure to give yourself 1-2 minutes of rest to help get your heart rate down. Keeping your heart rate lowered will help you protect those calories you're eating so you don't use them up while training.

    The number of sets you do are just as important as the type of exercises you're doing to gain muscle. The best exercises for adding mass are big lifts, including:

    • Squats
    • Bench presses
    • Deadlifts
    • Rows
    • Shoulder presses
    In addition to big lifts, you also can do single-joint work. Leg extensions and leg curls can help increase strength and size, although not as much as compound movements. If you do both compound and isolation types of exercises, make sure you're doing the movements that target the largest muscle groups first. Save the isolation exercises for later in your workout.

    Summer is Coming! Should you cut the carbs?

    It’s almost here….The first day of SUMMER is approaching fast!  Shorts, tanks, and swimsuits... A whole lotta skin showing in very minimal clothing.  The first attempt of trying to get into these articles of clothing (which have definitely shrunk in the closet over the winter) is devastating.  Panic mode sets in and drastic measures begin.  What seemed liked New Year’s Eve yesterday, is now Memorial Day weekend.  So the pounds we swore off six months ago, needs to happen NOW. "Eliminate all carbohydrates!", is what goes thru most of our minds, but this is not your swimsuit solution.

    Here’s why…

    YOU ARE HANGRY!

    This is not a good look on anybody.  Your body first feeds off of carbs for energy. They’re so important for energy, in fact, that 90 percent of your brain’s fuel comes from carbs. So when you cut them out, it affects your mood. Making you super hungry and angry (“hangry,”) which prompts you to lose self-control around food and eat everything in sight.  A balanced diet in whole grains combined with lean protein and healthy fats will help stabilize your mood and ward off hunger.

    YOU EAT TOO MUCH PROTEIN AND FAT

    Getting enough protein in your diet can help you lose weight, and it’s an important macronutrient that will help you build lean, fat-burning muscle mass and keep you full. But when people cut out carbs, that leaves only two macronutrients: Protein and fat. And as good as protein is for you, it’s not a free-for-all.  Healthy fats such as omega-3s are anti-inflammatory and help you feel satiated, but it is possible to have too much of a good thing also.

    YOU HAVE NO ENERGY

    Exercise is important for heart health, longevity, and can help accelerate your weight-loss efforts. The problem when you give up carbs, however, is that you have no energy to hit the gym. Because carbs are your body’s preferred source of energy, when they’re gone, so are your energy levels.

    IT’S NOT SUSTAINABLE

    Individuals who cut out carbs completely feel miserable most of the time. The moodiness and lack of energy that comes from eliminating this important macronutrient group, is no way to live.

    The reason why giving up carbs can be so effective for weight loss is because people tend to eat the wrong types of carbs to begin with. Foods like refined carbohydrates (white bread, white rice, white pasta, sugar, etc.) spike your blood sugar more than the healthier complex carbs that come from whole grains and fruit. Sticking to portioned servings of those healthy complex carbohydrates is key; depending on your level of activity, your diet should be anywhere from 40 percent to 65 percent carbohydrates.

    Sure, cutting carbs can help you drop pounds in the short term. But overall, it’s not a healthy or sustainable way to lose weight and keep it off.  
    June 21st  is the officially summer date.  Suck it up, eat right, and get yourself to the gym!