Heading back from NY!

Good morning, Cleanish Squad!  

Listen to the email here (I don’t just read them out loud like a boring robot 😉)

…from New York! I am taking a few days to spend with Hunter in New York, and very much enjoying it.

For the past few years, Dustin and I have tried to make special 1 on 1 time with each of the kiddos, which has been either an entire day out together or even traveling once they turn 10. Jordan and I went to New York when she turned 10, Savannah and I went to Miami Beach when she turned 10, and now that Hunter is 10, he also wanted to go to New York, and I had zero issues with that.

We all find this time super valuable and a great opportunity to explore new locations and learn more about each other - which is crazy since we already spend so much time together ❤️

Alright, enough mushy stuff before I start getting sad about how much older everyone is, and they’re no longer babies!

Let’s do a Q&A, shall we?

Thanks to everyone who submitted questions for the Q&A - you warmed my heart with your questions and comments! This form is always available to submit your questions for future Q&As 🙂 

Question: How much protein should you be eating in a day?

My Answer: This answer depends heavily on your goals. If you ask the CDC, they’ll say you need about 0.75g of protein per kilo of body weight, which roughly translates to 45g for women and 55g for men. The goal here is to stay alive and function (I share why I think this number is ridiculous in this video). To build muscle, eating a range of 0.5 to 0.8 grams per pound of body weight is generally recommended. So, if you’re a 150 lb person, your range would be 75g-120g daily. For those just starting out adding protein, I recommend targeting 34% of your total calories from protein (1 gram of protein equals 4 calories, for reference). To help, I discuss exactly how to calculate your specific protein needs in this video on How I Calculate My Macros.

Question: Affirmations, visualization, meditation, journaling …. is it all just hype, or do you recommend it?

My Answer: This is a tricky one for me. Bottom line - if it helps you to stay successful and reach your goals, I think daily affirmations, meditation, visualizations, and journaling are fantastic tools. For some, just learning to speak positively to oneself is the biggest hurdle, so focusing on positive self-talk and building up one’s confidence can be life-changing. Personally, I have used all these tools at different moments in time when they were needed. In my 30-Day Healthy program, I share how I created a mantra to replace my self-doubt and build better behaviors. I have used visualization to improve my strength training form to avoid injury. I have meditated when I experienced high levels of emotional stress from family conflict. And I have journaled when I needed to remember the wins, rather than ruminate on the losses. However, I only use them as tools when needed, not as a daily ritual. My only issue is I see many people focusing on these rituals and avoiding making the changes or doing the tasks that need to be done. Rather, they should be tools to help you stay aligned and make better decisions that lead toward your goals.

Question: For fasting, does it matter if you fast at different hours every day?

My Answer: Fasting is fasting, as far as the research goes. It doesn’t matter if you change the timing. You can switch from a 16:8 to a 20:4 to an Alternate Day method. For best results, what matters is that you consistently fast and focus on your nutrition during your eating window. I dive into the research and provide my best recommendations in this video: The #1 Reason Why People Quit Intermittent Fasting.

Question: Do I need to get all my steps in at once, or can they be counted throughout the day?

My Answer: In general, tracking daily steps shows how active we are during the day…which helps us understand our Non-Exercise Activity Thermogenesis (aka NEAT), meaning all the activity aside from exercise during the day. Activities like walking, standing, washing dishes, gardening, folding laundry, and even sitting take some energy. Studies have shown that just walking for 30 minutes 5 days/week leads to reduced body fat percentage, improved blood glucose levels, improved cardiovascular health, and weight loss. However, you don’t have to walk for long durations to achieve this. For example, I get my steps in 1-2 longer walks during the day, along with whatever daily activities I do (like grocery shopping, chasing kiddos around the house, cooking, etc.). Bottom line: Focus on moving your body, targeting 8k steps throughout the day. I have a full video explaining how to get the best results from walking here.

PS: Have a question? Need some advice? Looking for a recommendation? I’d love to help! Click here! Ask me any questions, and I’ll answer them in our monthly Q&A newsletter 👍

My Cookbook!

This cookbook includes 75+ new delicious breakfasts and lunches. You'll love this cookbook if you like my recipes on A Sweet Pea Chef.

Available on Amazon and Barnes and Nobles!

Some of my favorite things this week 🙂 

• Mantra of the Week → “I got this.” – me 😉 

• My Top Trending YouTube Video → 7 Easy Chicken Marinades

• Featured A Sweet Pea Chef Recipe → 4-Ingredient Cassava Flour Tortillas

• Travel Toiletry Bottle Pack → Every time I travel, I hate that I can’t bring my regular toiletries because they’re larger than 3oz. This trip, I finally decided to buy a travel pack, and I’m so glad I did. It holds my facial cleanser, shampoo, conditioner, and lotion, and it even comes with labels. Plus: it was less than $10. Buy it here.

Need some motivation and accountability? Let me help!👇 

• 30-Day Healthy → Reduce your inflammation, feel amazing, and lose weight in the next 30 days. ($59)

• The Cleanish Movement → A refreshingly reasonable 90-day program focused on mindset, fitness, and nutrition to support living a cleanish lifestyle. ($129)

• Custom Macro Calculation → Get started on the next step towards truly understanding your unique nutritional needs. ($39)

Cleanish Plant-Based Protein Powder is the best-tasting protein out there. Just mix with water, and enjoy 20 grams of high-quality protein that won’t hurt your tummy.  Now available in 4 delicious flavors: Chocolate + Sea Salt, Vanilla Bean, Caramel Latte, and Chocolate Caramel Candy Bar. Learn more.

You Reached The End! Go You!!

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