Let's Get Moving!

Want to Learn How You Can Join Our Free 30-Day 30-Minute Walking Challenge?

*What is it:* CleanFoodCrush (CFC) is hosting a Free 30-day 30-minute Walking Challenge to help you establish a daily habit to Move More! 

*Duration:* 30 minutes of walking per day for 30 days. No excuses! 

*Goal:* Walk for 30 minutes each day to improve your physical and mental well-being Free of Charge!

*Why?* Because we all deserve to be healthier!

"How?" As long as you promise to bring 1 or more friends the CFC Walking Challenge is Free! (Send them a Link to THIS PAGE!) 

A 30-minute daily walk can have numerous health benefits!

Some of these advantages include:

1. *Improved Cardiovascular Health*: Regular walking can help lower blood pressure, increase blood flow, and reduce the risk of heart disease.

2. *Weight Management*: Walking can aid in weight loss and maintenance, as it burns calories and builds muscle.

3. *Increased Energy*: Walking can boost energy levels and reduce fatigue, especially in people who are sedentary.

4. *Mental Health Benefits*: Walking can help reduce stress, anxiety, and depression by releasing endorphins, also known as "feel-good" hormones.

5. *Stronger Bones*: Weight-bearing exercises like walking can help strengthen bones and reduce the risk of osteoporosis.

6. *Improved Sleep*: Regular walking can help improve sleep quality and duration.

7. *Reduced Risk of Chronic Diseases*: Walking can reduce the risk of developing type 2 diabetes, certain types of cancer, and stroke.

8. *Improved Digestion*: Walking can help regulate bowel movements and improve digestion.

9. *Increased Creativity*: Taking a walk can help clear your mind and boost creativity.

10. *Better Overall Health*: Walking can improve overall physical and mental well-being, leading to a better quality of life.

Remember, it's essential to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

The post CFC 30-Day 30-Minute Walking Challenge first appeared on Clean Food Crush.

Signs You Need to Care for Your Mental Health

Daily self-care practices are important for overall health, but it’s completely understandable if these exercises are often forgotten. The hope is that a few days or even weeks without dedicated time to self-care isn’t detrimental to your mental health, but that’s not always the case.

Life can be overwhelming. Busy seasons, life changes such as moving or a child graduating, loss, and a myriad of other situations can take their toll on your mental health.

If you’re not in tune with your emotions and body’s reactions, then you might miss warning signs of an upcoming burnout or dip in mental health or self-esteem.

It’s important to note that if you’re ever struggling with your mental health or have concerns, always consult a professional.

Your doctor can talk you through a possible diagnosis, counseling, medicines, or medical checks.

That being said, what are some of these signals your body might give to communicate its need for mental health care?

Excessive Fear, Irritability, or Sadness

One of the most apparent or noticeable changes in your life that could signal a need to care for your mental health is if you’re experiencing extreme emotions or mood swings.

For example, more irritability than typical, a shorter fuse, easily pushed to tears, or high anxiety.

Mental illnesses such as depression and anxiety can make emotional self-regulation more difficult, which can cause you to be more reactive or sensitive than usual.

Problems Concentrating

Is your attention wandering too easily, or does your mind often feel cloudy or unclear?

Difficulty concentrating or feeling foggy are common signs that you might need to take a day for yourself.

Stay home to rest, take a bath, read, or go through your self-care routine. 

Isolation

Avoiding social situations (at least more than what is typical for you) could indicate an overwhelmed state of mind.

If you’re feeling more distant from the people in your life, your friends, family, or coworkers, you may be getting close to burnout and need to take a break!

Change in Appetite

Any changes in your ingrained habits, especially dietary, are clear warning signs that you might need a mental health day or even need to talk to a mental health professional.

Your change in appetite or eating habits might look different than someone else’s. Some people have a loss of appetite, rarely feeling hungry or having a desire to eat, and may even lose weight.

Others will have an increased appetite, sometimes binge eating or stress eating, which you can read about here. 

Restless Sleep or Too Much Sleep

Similar to a change in appetite, a change in sleep schedule is often a red flag for mental health.

Sleep is essential for every aspect of life, including emotionally. Anxiety can interrupt sleep, making it difficult to fall asleep, and depression can cause excessive tiredness and a desire to sleep far more than normal.

Frequent oversleeping could demonstrate that your body is fatigued to the point of burnout.

Insomnia and other sleep problems can also cause mental health issues, so it’s best to take action as soon as you notice discrepancies in your resting. And if you’re in constant need of sleep aids, such as sleeping pills or alcohol, please consult your doctor.

Unexplainable Health Problems or Physical Symptoms

Every part of health is connected, including physical and mental.

Depression, anxiety, and other extreme emotions often affect us physically as well, such as sweating, rapid heart rate, dizziness, gastrointestinal symptoms, and headaches.

If unexplainable physical symptoms or health problems come on, it could be a sign that your mental health is declining.

Loss of Interest in Hobbies

It’s normal to have low days when you’re too tired or feeling down to pursue hobbies and other interests.

That being said, several days or weeks during which you have little to no interest in your hobbies can signify that something might be wrong.

A similar signal could be if you find less happiness and enjoyment in activities that you used to love.

Low Self Esteem & Negative Self Talk

If your self esteem has taken a nosedive, then you should consider checking in with your mental health and adding to your self care routine. It’s easy to fall into a cycle of negative self talk, so don’t ignore this sign if you notice it.

If your self esteem or self talk is causing thoughts of self harm, then consult your doctor immediately and consider professional help. 

There are several ways our bodies and minds might talk to us about what they need; we just have to listen and not be afraid to take action or ask for help.

Even in the craziest seasons of life, we deserve to spend time taking care of ourselves and caring for our mental health.

What are some ways you care for your mental health? Let me know in the comments below!

The post Signs You Need to Care for Your Mental Health first appeared on Clean Food Crush.

How Jessica Transformed her Health with the CFC 30 Day Clean Eating Challenge

We all know that many people start off the year with health goals.

Well Jessica did exactly that! But she’s not only changed her eating, she’s changed her life and is continuing on this journey.

Meet Jessica a busy wife and mother of two young children who is leading by example in her family!

My name is Jessica and I’m a busy wife, mother of two young children, and full-time employee.

As a longtime follower of CleanFoodCrush, I was looking for healthy, clean eating recipes to feed my family when I first discovered Rachel and the blog a few years ago.

Dishes like the Alice Springs chicken pizza with zucchini crust have become house favorites.

We love that we can eat delicious food that’s still good for us!

Over time, juggling family, career, entrepreneurship, and more, my own health started to spiral out of control.

I was so focused on being a good mom and wife that I lost track of taking care of myself.

I wanted to get back on track with healthy habits to have the energy to be the fun, present mom and wife I strive to be.

So in January 2024, I joined the CleanFoodCrush 30 Day Clean Eating Challenge to make a lifelong change.

I was tired of the weight gain, fatigue, and migraines.

I knew I needed to get back to clean eating principles to feel like my best self again.

So far, I’ve lost 11.5 pounds and feel fantastic!

My energy has returned, my cravings for sugar and carbs are gone, and my family and I have enjoyed the many delicious, nourishing recipes provided during the challenge.

I can tell this program works because the pounds are coming off and, more importantly, I feel so much better physically and mentally.

I’ve also achieved some wonderful non-scale victories.

I haven’t experienced any migraines since starting the program

I no longer crave processed and sugary foods like I used to.

This tells me that the clean eating principles truly are transforming my health from the inside out.

In the past, I found consistency with meal prep challenging.

But with the practical tips from the CleanFoodCrush team, I’ve not only been consistent but actually enjoy the weekly meal prep process.

It’s empowering to know exactly what healthy foods I’ll be eating each day.

I’m so grateful for the guidance and daily motivation I received through the CleanFoodCrush challenge. I appreciate that the coaches focus on progress not perfection.

Their mantra “To keep going even if you slip up!”, has pushed me to stick with it.

My only regret is that I wish I had started sooner!

Making these positive changes has transformed my health and given me the energy to be a more present wife and mom.

I feel proud to lead my family by example into a clean eating lifestyle.

Ready to Get the Tools and Support That Helped JessicaSucceed? Come and Join the Challenge!

The post How Jessica Transformed her Health with the CFC 30 Day Challenge first appeared on Clean Food Crush.

How to Prioritize Your Health this Year

Another year gone, and it’s time to start fresh! The beginning of a new year is a great opportunity to set new goals, make progress on existing ones, quit bad habits, and create helpful ones!

Whether you want to make big New Year Resolutions or simply focus on small positive changes you can maintain, now is a great time to focus on YOU and living an overall healthy balanced life.

Here are a few tips for prioritizing your health this upcoming year:

Make Time for You

Life is often overwhelming, busy, and chaotic with work, school, family obligations, holidays, etc.

It can be challenging to find time for yourself. But it’s essential to make time for self-care because mental health affects every other aspect of health, too.

Ignoring the stress in your life or putting off dealing with anxiety can trigger many different health problems, including inflammation, depression, headaches, heart disease, digestion problems, weight gain, high blood pressure, and a weakened immune system.

Check your schedule to find around 30 minutes, in the morning, during lunch, or before bed, to spend time alone.

Go on a walk, try meditation, journal, or read. Check out these 14 Ways to Relieve Anxiety and Stress for some ideas.

Prioritize Healthy Connection

Healthy relationships and social connections are fundamental needs for our overall well-being. When considering your priorities and what is important to you, think about your relationships. 

Are you a people pleaser? Do you need to consider setting more boundaries?

Sometimes, we say “yes” too often and need to learn how to say “no” when something doesn’t serve our well being or current goals.

Consider delegating some responsibilities and setting expectations in your relationships so you can have more time for yourself.

Or, perhaps, you want to be more vocal about your appreciation for your friends, spend more time with friends, and make an effort to strengthen your connections with them.

Meet friends for coffee, schedule dinner with your family, or seek out social groups to join to meet new people, like book clubs, volunteer groups, cooking classes, or gyms.  

Research has shown that social support and feeling connected to others helps improve cardiovascular health, maintain a healthy body mass index, controls blood sugars, and improves overall mental health.

Try Healthy Snacks

Of course, one of the most vital parts of prioritizing your health is focusing on nutrition.

Snacking is a great way to stay satisfied, energetic, nourished and to keep our blood sugar balanced throughout the day. So, consider trying new recipes for healthy snacks to keep around the house. 

Some of my favorite snacks are Energy Bites, for which you can find several recipes here. Also, feel free to check out these recipes for fun ways to get your kids involved with you in the kitchen so you can teach them about the importance of nutrition as well.

Also, embrace seasonal produce (for Spring, Summer, Fall, and Winter) when trying new recipes! You might find a favorite meal that has a permanent place on your weekly menu.

Get Plenty of Sleep

Sleep touches every other aspect of health and is often forgotten amid a hectic life.

Like eating and drinking, sleep is an essential function that your body needs to survive and function properly, and a lack of sleep, or sleep deprivation, can have several consequences.

So, when prioritizing your health, consider how often you sleep and how much good quality sleep you get.

If you need more, check out this article for Natural Remedies for Better Sleep or this one for 13 Tips For Improving Your Sleep.

Overnight isn’t the only time you can rest, though. Napping can be a great way to spend time alone, relax, and reduce fatigue. It also has other positive effects, such as improving cognition, memory, and alertness, boosting immunity, and improving mood. But napping can be negative, so check out this article for the Do’s and Don’ts of Healthy Napping.

Find Small Ways to be Active

Here’s another fundamental aspect of health that is easily pushed to the side.

Exercise aids in improved mood, burning calories, losing weight, building muscle, boosting self-esteem, sleep quality, energy, and reducing the risk of several diseases.

The Center for Disease Control and Prevention (CDC) recommends that adults aim to be physically active for at least 150 minutes each week, which can be half an hour five days a week.

But exercise doesn’t have to be a big, overwhelming event you can’t face. It can be smaller activities that you enjoy. Check out this post for fun ideas to be more active without a formal workout program.

Also, one of my favorite ways to be active is to get outside more, which brings me to our sixth and last tip for prioritizing your health this year!

Spend Time Outside

There are several benefits of getting outdoors and breathing fresh air. Some health benefits of regularly spending time outside are an improved mood, lower risk of diseases, and boosted immunity.

How we interact with nature and how much time we spend outside, both exercising and just enjoying all it has to offer, will reflect in our health status.

During this new year, prioritize your health by stepping outside and enjoying Mother Nature.

Go hiking, kayaking, meet friends at the park, take your dog on a walk, or simply sit on your front porch in the morning to hear the birds chirp.

Get more tips for spending time outside by checking out our guides for getting outside in the  Summer and in the winter. 

You likely do not need significant, overwhelming changes or lofty goals you might not reach to make this a GREAT year.

Taking time for yourself, practicing self-care, and focusing on living a happy, healthy life is not a luxury or selfish; it’s necessary.

In fact, you’ll be better for everyone you love and you just might inspire changes in those around you, too!

Hopefully, some of these ideas will give you something small and manageable to focus on while prioritizing YOU a bit more.

In the comments below, tell me how you plan to prioritize your health this new year!

If you don’t really know where to start and would like more support with eating healthy meals, answers to your questions, and accountability to your goals, we have created the 30 Day Clean Eating Challenge.

Within our popular program, you will learn how to eat clean meals on a regular basis without driving yourself nuts.

Learn about how you can join our next 30 Day Clean Eating Challenge and receive our current seasonal bonuses here.

The post How to Prioritize Your Health this Year first appeared on Clean Food Crush.

Tips To Keep Your Energy Up In The Heat

The heat of the summer months can be difficult on the body and drain your energy, especially if you’re dehydrated!

Yes, the days are longer, and getting plenty of Vitamin D keeps energy levels up, but the heat of these months can actually be more draining than energizing. 

It can be tempting to relax and take longer midday naps thanks to feelings of sluggishness or oncoming migraines that slow cognitive function, but it’s also essential to keep your body moving.

I’m not saying you should risk heat stroke by running a marathon during the height of summer heat, just that it’s vital to fight intense exhaustion that might keep you from everyday routines or staying somewhat active.

So, here are 7 great and simple ways to cool down this summer and keep your energy up even when the sun seems relentless! 

Get More Fluids 

Of course, water is the most essential drink to get enough of during the summer.

We all know how important drinking enough water is for every aspect of health, including fighting fatigue, headaches, and indigestion, all of which can sap necessary energy.

And drinking when you feel thirsty likely isn’t enough, as the body is usually already dehydrated by the time you’re thirsty.

For more ideas to make drinking water more of a habit, check out this article. 

You don’t have to stop at water, though. You can enjoy several other refreshing drinks during the summer to help keep you hydrated.

These are tasty, refreshing, and helpful for replenishing electrolytes, which naturally hydrate the body while boosting energy. 

• Watermelon Lemonade/Limeade

Watermelon is 92% water, which can help keep you hydrated AND feeling full between meals.

• Refreshing Blueberry Lemonade

Blueberries have super high antioxidant levels and an impressive array of fiber, vitamins, and minerals.

• Frozen Whipped Coconut Limonade

Both lemons and limes contain lots of vitamin C and antioxidants, so drink up this summer!

Do a Cleanse

Having a healthy digestive system, like your body’s internal plumbing, keeps your body free of toxins.

A blocked digestive system can make you feel bloated and sluggish, meaning it might be time to try a cleanse.

A detox is like resetting the system to re-energize you!

The first step is to start every day with a full glass of water, and if you want to go a step further, add some lemon to your water!

Lemon water aids digestion and weight loss, provides vitamin C, prevents oxidation, and boosts energy! 

Along with drinking plenty of water to flush out the system, try updating your diet.

A fruit and vegetable-rich diet is the best way to detox, as these foods have natural antioxidants that can help rid the body of toxins. 

If you’re looking for a structured detox or more guidance in cleansing your body of toxins, we have several fantastic programs, such as the 3 day detox, 10 day detox, and 30 day challenge.

Don’t Neglect Sleep

Like water, sleep is a vital part of living a healthy life.

Unfortunately, people tend to overlook it, and according to Sleep Health, most Americans get insufficient sleep.

Not only getting enough sleep but getting good quality sleep is essential for fat loss, muscle gain, relieving anxiety, keeping skin and hair healthy, boosting mental health and cognitive function, improving the immune system, and, of course, gaining and maintaining energy. 

Check out this article for some tips to help get more and better quality sleep! 

Smaller Frequent Meals & Snacks

Instead of eating 3 large meals a day, try spacing them out and having 5 smaller meals, as we do in the 30 day challenge.

Eating smaller portions throughout the day means that you’ll always have food in your system providing energy.

Also, it takes some pressure off your GI tract, as larger meals are much more difficult to break down.

You don’t have to eat an entire meal every time.

Fill your body with water-rich fruits and vegetables that act as a source of hydration and antioxidants (important for detoxing!)

Some great options for snacks and meals include watermelon, celery, green peppers, mango, cucumbers, tomatoes, berries, and oranges.

Here are 2 recipes that use some hydrating healthy fruits and veggies:

• Fruit Platter with Coconut Lime Dip

Fresh, seasonal fruit + limey yogurt dip makes a perfect refreshing dessert idea, so you can easily skip the baked goods while enjoying yourself!

• Marinated Garden Tomato + Crisp Cucumber Salad

There’s nothing quite like the flavor of locally grown, vine-ripened produce. This is simple, easy to make, inexpensive, delicious, and nutritious! 

We go into more detail about produce that is in season during the Summer in this article.

Take Care of Your Skin

First and foremost, ALWAYS wear sunscreen!

This is important year-round, especially in the summer when the sun’s harmful UV rays are stronger and more dangerous.

Pair sunglasses and hats to provide shade and shield your eyes.

Avoid spending too much time in the sun, and look for shady areas to take occasional breaks. 

In addition to sunscreen, make sure you’re hydrating your skin. Use lotion, creams, hydrating body wash, oils, and serums.

If you want tips for keeping your skin healthy and picking the right products, check out this article. 

Also, use peppermint oil, which has cooling properties that aid in beating the heat. There are several ways to utilize this natural oil!

Dab some on your wrists or mix a drop with coconut oil and rub it on your neck.

It will give that cooling sensation on your skin that doubles as a calming effect and muscle relaxer.

Finally, make sure you have good hygiene habits!

Take daily showers or baths to rid your body of dirt and germ, and if you can stand it, mix in several cold showers with your schedule.

Cold showers boost immunity and mental health, improve metabolism and circulation, reduce inflammation and soreness, support weight loss goals, and increase energy levels! 

You can also add a few drops of peppermint oil to a bath or in your shower to end your day with relaxation (which also helps with sleep). 

Get Creative with Exercise 

As the Summers get hotter each year, the options for exercising dwindle.

Depending on where you live, doing an afternoon run is not wise. Instead, get creative with how you get active.

However, there are plenty of other ways to enjoy the outdoors and get your body moving without risking your health.

Do indoor exercises such as yoga, body workouts, and classes like Zumba or cycling. When outside, try less vigorous yet still effective activities like swimming, walking, hiking in shady areas, and kayaking. 

Check out our guide to getting outside this Summer here! 

Relax and Practice Self-Care

Last but not least: RELAX.

You can’t expect to have energy if you’re constantly on the go and neglecting your mental health and self-care.

We have several articles that can give ways to boost mental health, tips for relaxing, adopting a self care routine, and practicing healthy napping.

For simplicity’s sake, here are a few small ways to relax now:

• Use relaxation tools such as acupressure mats

• Keep a health journal 

• Practice meditation or yoga 

• Do something you love, like reading

• Reduce screen time

While you’re enjoying time with kids, more sunshine, and beautiful summer days, remember to take care of yourself and your family!

There are several ways to stay healthy and energized even when it’s incredibly hot outside. 

If you feel low on energy or lose focus, take a break and rest.

Stay proactive about staying hydrated, getting enough sleep, and protecting your skin!

What is your favorite part of summer, and how do you keep your energy up these months?

Let me know in the comments below! 

The post Tips To Keep Your Energy Up In The Heat first appeared on Clean Food Crush.

What are Electrolytes and Where Do You Get Them? 

Electrolytes play many important roles in your body and are essential for everyone. While the term “electrolytes” may make you think of extreme athletes or products such as Gatorade, there are many more ways to get them than just by drinking sports drinks. 

Read on to learn more about what makes electrolytes vital and what you can do to ensure you’re getting enough. 

What are Electrolytes?

Electrolytes are minerals that carry an electrical charge. Electrolytes can be acids, bases, or salts, depending on their chemical composition, and they’re stored in your blood and other bodily fluids.

Types of Electrolytes Include:

• Sodium 

• Calcium

• Potassium

• Chloride

• Magnesium

• Phosphorus  

Why are Electrolytes Important?

The crucial ways electrolytes influence things that determine how your body functions include:

• How acidic your blood is 

• How much water is in your body

• How your muscles and nerves function

• How hydrated you are

Your body works hard to maintain a balance of electrolytes, but some things can cause you to lose more such as: sweating, urinating, vomiting, and diarrhea.

In some cases, you may lose too many electrolytes, causing your body to become dehydrated and out of balance in other ways. This is more likely to happen when you are sick, engage in intense exercise, or are out in the heat for extended periods (such as during the summer). 

Different electrolytes can be lost at different times. For example, when you sweat, you primarily lose sodium. Vomiting or having diarrhea may cause you to lose a combination of sodium, potassium, and chloride.

Losing too many electrolytes can be dangerous to your health.

While you may not have symptoms associated with a mild electrolyte imbalance, more significant electrolyte imbalances can cause symptoms such as:

• Fatigue or dizziness

• Fast or irregular heartbeat

• Muscle weakness

• Muscle cramps or spasms

• Confusion

• Headaches

• Tingling in your limbs

Whether or not you have symptoms, it is crucial to replenish lost electrolytes to protect your health. 

Where to Get Electrolytes

People often think of sports drinks when they think about electrolytes. Yet they’re found in many other foods and beverages as well. 

Common Food Sources and Recipes:

Sodium: table salt, pickled foods, cheese, and most packaged foods

Beet Pickled Deviled Eggs

“Pad Thai” Inspired Zoodles

Calcium: dairy products, soybeans, green veggies like broccoli and Brussels sprouts, and some nuts and seeds such as almonds and sesame seeds

Broccolini + Halloumi Power Bowls

Greek Yogurt Chocolate Mousse

Potassium: tropical fruits like banana, kiwi, and coconut, as well as potatoes, avocados, and tomatoes

Snickers Candy Bar Banana Pops

Easy Peasy Kiwi Sorbet

Magnesium: nuts, seeds, and whole grains

Creamy Cashew Cauliflower Soup

Chloride: table salt, and small amounts in seafood and some meats

Chipotle Tuna Salad Stuffed Avocados

Most people do not need sports drinks to replace lost electrolytes. In fact, many of those drinks can be loaded with added sugar or artificial sweeteners and dyes, which aren’t good for your health.

Coconut water is a healthier natural alternative to sports drinks since it is rich in potassium and contains some sodium. Other ideas include making a smoothie or smoothie bowl, which can be naturally rich in electrolytes. 

In Summary

Electrolytes are essential minerals to the human body’s survival. Some factors, such as vomiting or sweating, can cause your body to lose electrolytes and dehydrate. This is why it is imperative to replace lost electrolytes.

Eating an overall balanced diet that includes natural food sources of electrolytes is an excellent way to help maintain normal electrolyte levels in your body. If you choose to supplement, you should talk with your doctor about proper type and dosing. 

The post What are Electrolytes and Where Do You Get Them? first appeared on Clean Food Crush.

Understand and Overcome Cooking Burnout With These 7 Tips

If you’ve ever felt like excessive, uninterrupted stress has made simple tasks like doing laundry or cooking dinner seem impossible, then you’re not alone! Many people refer to this feeling of complete exhaustion, apathy, or helplessness as burnout, which can apply to any aspect of life. While burnout is most often used to describe a state of feeling drained due to work, it’s possible to experience other types of burnout, such as “Cooking Burnout,” which is sometimes referred to as “Kitchen Burnout” or “Food Burnout.” 

The demand for new ideas that taste good and provide essential nutrients, buy ingredients, cook meals, and plan weekly menus can feel constant and unattainable. Since we have to eat several meals every day, the lack of reprieve from work, stress, and decision-making can increase burnout and lower any motivation you may have had. But you don’t have to feel this forever!

While either being on the road to or in the midst of burnout can feel hopeless, there are ways to find balance, positivity, and creativity again. Keep reading for more information on and tips for dealing with burnout!

Signs and Symptoms of Burnout

There are several ways to recognize the oncoming threat of burnout. Here are just a few examples of future burnout indicators:

• Every day feels like a bad day.
• Feeling exhausted and drained all the time.
• The majority of daily tasks feel incredibly dull or overwhelming. 
• A shorter temper or emotional bandwidth.
• Your self-esteem is lower than usual, or you feel unappreciated, defeated, or alone.
• Feeling physically ill (like having headaches or frequent illnesses). 
• Needing more sleep or getting poor quality sleep. 
• Loss of motivation and/or a more cynical outlook.
• Withdrawing, isolating, or procrastinating. 

In addition to those generic burnout signs, here are some more symptoms Specific to Cooking Burnout:

• Coming up with ideas for meals is nearly impossible.
• Cooking, grocery shopping, or meal planning causes harsh negative reactions.
• You’re eating out more.
• You settle for less-than-healthy snacks and meals because they’re easier.
• Your appetite is gone.

Everyone is different, and therefore, signs and symptoms of burnout will vary amongst individuals. You know yourself best, so if you feel like there’s something wrong or you’ve lost interest in cooking, you might be burning or already burnt out. 

Potential Other Causes

Feeling drained, tired, or upset doesn’t automatically mean you’re burned out. Several other causes could be your decreased motivation and increased unhealthy eating.

Stress

Stress is a major cause of burnout, but not all stress is the same thing as burnout. Often, we feel stressed due to current circumstances, but there is a foreseeable end and more hope for getting things under control and feeling better. With stress, you might feel like you’re drowning in responsibilities, but hopefully, there is a light at the end. Burnout, however, can be more subtle, and you might not know it’s happening until you’re stuck with a strong sense of apathy that takes away your energy and motivation.

Hormone Change

Several things can cause hormonal changes, but some of the most common causes are naturally occurring parts of life such as menstruation, puberty, menopause, or pregnancy. However, several other causes of hormonal imbalances exist, such as stress, certain medications, etc. If you think your hormones are changing and causing issues, contact your doctor. 

Did you know that fatty fish like salmon are good for improving mood?  Add the AMAZING taste of these Roasted Salmon Bites with Cilantro Yogurt Sauce and you have a blues-busting flavor party happening in your mouth!

Imbalance in Other Aspects of Life

Every part of life impacts each other. So, your diet and eating habits will likely be affected if you’re not getting enough exercise or social interaction.

Similarly, a lack of quality sleep will massively impact your energy, mental health, physical health, and more. More often than not, all you need is a good night’s sleep.

Mental Illness

Most signs and symptoms of burnout can also be symptoms of different mental health issues. Depression and anxiety can cause a lack of interest in things you used to enjoy, restlessness and fear, weight and sleep changes, fatigue, negative emotions, and more. Plenty of other illnesses or aspects of mental health can cause any of the signs and symptoms I’ve listed, and if you think you may be struggling with your mental health, reach out to your primary healthcare provider.

 With that out of the way, if you are or think you are dealing with cooking burnout, try one of the following suggestions:

7 Tips for Dealing with Burnout

Try Something New

I know, one of the main causes of cooking burnout is the constant demand to try new recipes. But rather than focusing on the stress of creating variety, allow yourself the freedom to try something you’ve always wanted to, a friend’s favorite meal, or a random recipe from your favorite clean-eating blog. 

Have you tried our Alice Springs Copycat Chicken? YUM!

Care for Your Mental Health

Don’t forget that caring for your mental health is an essential part of healthy living. Take time for yourself to decompress, practice self-care, work on getting better sleep, enjoy some sunshine, move your body, read a book, or do something that makes you happy. Burnout is caused by stress, so do your best to alleviate any anxiety. Check out this post for ways to boost mental health.  

Start Small and Simple

Don’t force yourself to try five new recipes or prep every meal for the week. Instead, try one new recipe a week, and for the rest of the time, stick to what you know and what is already comfortable. When trying new things, avoid the elaborate and try simple, quick recipes like one-sheet pans and crock pot meals. 

When planning, start with your dinners, and don’t think about lunches, breakfasts, or snacks. Once you feel ready, think about those other meals, but having your last meal of the day already decided will alleviate some of the decision-making stress. 

Also, simplify grocery shopping. Don’t be too ambitious and buy dozens of perishable items. Be realistic with what you’re going to cook and eat. If you don’t have time, try using grocery store apps to decide what you’ll get ahead and pick up groceries. You can also do delivery.

These Pimientos de Padrón Pepper “Nachos” are in our Quick-Easy category and are SO TASTY!

Clean or Update Your Kitchen

Don’t underestimate the power of having a clean, organized kitchen. A cluttered and messy space causes more stress, and clearing everything up will help you feel lighter and re-energized.

If you can, try gifting yourself a new appliance. You don’t have to update your entire kitchen, but if you’ve always wanted to try an air fryer meal, treat yourself to an air fryer! Or, maybe you want a new cutlery set that comes with much higher quality knives. You don’t have to buy something huge or expensive. It can be as small as new decorative towels or fancy salt and pepper shakers. 

Cleaning and updating your kitchen can be fresh and inviting. It can also improve your motivation to cook and use your new appliances.

Break and Treat Yourself

Sometimes, all you need is rest and a break. If nothing else is working and you can’t get yourself to cook, that’s okay.

I don’t mean to eat pizza for every meal daily but utilize moderation for an occasional treat. You can even take a week off of cooking. Make one or two prepped meals (like a large pot of soup), buy healthy snacks and frozen meals, choose the most nutritious take-out meals, eat simple foods like sandwiches, and let someone else cook for you.

Allow yourself to take a break from cooking and meal prepping and struggling to be creative and healthy. Instead, enjoy your favorite meal or food that sparks joy. Allow one night where you order takeout or treat yourself to a decadent dessert after dinner. But be sure not to berate yourself for resting. One day isn’t going to erase all the hard work you’ve put into your health.

Mmmmmm. Chocolate Fondue. Healthy AND Comforting?  Yes please!

Get a Buddy 

Doing anything completely alone is difficult and isolating. Have your kids join you when making snacks or invite friends over to have a cooking party. Share cooking responsibilities with your partner or roommates. Exchange favorite meals and recipes. 

The built-in support system is one of the key components of our 30-Day Challenge that makes it work. When you join, you get access to a private group with other members and our CFC coaches, where you’ll find ideas, accountability, coaching, encouragement, and more. Read more here.

Be Patient 

Don’t beat yourself up if the burnout doesn’t immediately disappear, and be realistic with the process. Having goals is great, and knowing what you want to do in the kitchen each week is wonderful, but you don’t have to cook every single day and have fancy meals every time you eat. 

Utilize leftovers, and don’t feel defeated if you have the occasional takeout. Take it one step at a time and remind yourself that this is meant to be a manageable, enjoyable lifestyle.

Cooking Burnout can be an intimidating beast to tackle, but it’s not forever, and you can do it!

Don’t be afraid to ask for help and take the necessary time to deal with burnout.

Trying any of the above tips should help you get past burnout, and feel free to share your tips and tricks in the comments below. Before you know it, your love for cooking will be back and stronger than ever! 

Keep up the excellent work, CRUSHers!

The post Understand and Overcome Cooking Burnout With These 7 Tips first appeared on Clean Food Crush.

What You Should Know About Caffeine

If you often rely on caffeine to help get you through your days, then you definitely aren’t alone!

While caffeine can be a part of a healthy diet for most people, there is more you should know about how it impacts your body and how much is safe to consume.

What Is Caffeine And Where Is It Found?

Caffeine is a natural substance found in many plants. Common natural sources of caffeine, along with how much they typically contain, include:

• Coffee: 80-100 mg per 8 oz (1 cup)
• Espresso: ~64 mg per 1 oz shot 
• Green or black teas: 30-50 mg per 8 oz
• Chocolate: 12mg per 1 oz of dark chocolate 

Caffeine can also be man-made and added to various items, such as energy drinks, soda, and some medications and supplements. The amount of caffeine in these items can vary greatly, but some can contain very high amounts. 

How Does Caffeine Impact Your Body?

Caffeine impacts your body in many ways, and these can be both negative and positive. 

Some of the potential positive effects of caffeine include:

• May improve physical endurance. Caffeine has been found to help improve endurance during exercise and help you not become fatigued as quickly. This can help with athletic training and is why it’s often added to sports supplements.
• Gives you energy. This is the most well-known effect of caffeine. Because caffeine stimulates your central nervous system (which includes your brain), it can help you feel more awake by giving you a boost of energy. 
• May improve focus and attention levels. Caffeine increases the production of a brain chemical called dopamine, which controls your ability to focus and concentrate. This is why drinking moderate amounts of caffeine can be helpful for students, night shift and other employees, and many others. 
• May help you maintain or achieve a healthy weight. Caffeine can help increase the calories your body burns at rest, also known as the resting metabolic rate (RMR). It may also assist with fat-burning. However, remember that these benefits only apply to a healthy diet and lifestyle. 

Looking for a Healthy Shot of Energy that doubles as a treat? Try our Frozen Chocolate Protein Coffee!

Some of the potential negative effects of caffeine include:

• Acts as a diuretic. Caffeine causes your body to lose more water and electrolytes like sodium (salt) by making you have to urinate more often. Too much caffeine could contribute to dehydration, but this is uncommon. 
• Causes your stomach to produce more acid. This can sometimes cause symptoms like acid reflux or an upset stomach in some people, especially if it’s consumed on an empty stomach. 
• Interferes with calcium absorption. Caffeine increases calcium loss in your urine, causing a mild decrease in calcium absorption. In high amounts, this could contribute to bone loss over time. Yet this is generally not a concern for people who consume enough calcium.
• May increase blood pressure. Caffeine can cause a temporary but sometimes dramatic increase in blood pressure, even for people who do not have high blood pressure. 
• Impacts your hormones. Caffeine stimulates your adrenal glands, which are major hormone producers in your body. Caffeine can lead to your body producing more of the hormones adrenaline and cortisol, a stress hormone. This makes caffeine a stressor in the body in some situations and for certain people and can help explain why some people feel more anxious when they consume caffeine, especially in high amounts. 

Is there such a thing as too much caffeine?

According to the Food and Drug Administration (FDA), most healthy adults can safely consume up to 400 mg of caffeine daily, which is the amount in about four to five 8 oz cups of coffee. However, some people’s bodies are more sensitive to caffeine than others. How much you tolerate can depend on things like your body weight, life stage, medications you may take, and how your unique metabolism works. 

Symptoms that may indicate you have consumed too much caffeine could include:

• Insomnia
• Feeling jittery or restless
• Anxiousness
• Dizziness
• Rapid heart rate
• Upset stomach
• Nausea
• Headache
• Dependency (meaning you may end up needing more of it to get the same effect)

People who are pregnant, breastfeeding, and have certain medical conditions may need to limit their caffeine, even if they do not have any of the symptoms above. It is always a good idea to talk to your healthcare provider to determine whether and how much caffeine is safe for you. 

These Flourless Double-Dark Chocolate Brownies Can Give You that Low-Caffeine, High-Energy Feel!

In Summary 

Ultimately, moderate amounts of caffeine can safely be a part of the diet for most people. It is best to consume caffeine with a balanced meal or snack to help reduce possible adverse side effects and to pay attention to how you feel when drinking caffeine. And lastly, try to make sure your caffeine is coming from a healthful source like unsweetened coffee or tea and small amounts of dark chocolate rather than sugar-sweetened beverages. 

Do you struggle with having sustainable energy or find yourself on the caffeine rollercoaster? Our Challengers consistently report that they experience significantly higher levels of energy following our 30-Day Clean Eating Challenge Plan. Many Challengers report better sleep and better moods as well. If you are looking for a proven program with a detailed plan, amazing support, and a money-back-guarantee, then give the Clean Eating Challenge a try!

The post What You Should Know About Caffeine first appeared on Clean Food Crush.

Meet Jerri Lynn. She Lost 22.5 Pounds and Crushed 6 of Her Goals!

How do I love CleanFoodCrush?  Let me count the ways! 

One pound, three pounds, eight pounds…all the way to a 22 1/2 pounds weight loss to date, since beginning my first 30-Day Clean-Eating Challenge in April 2022!

Hello; I’m Jerri Lynn from Colorado!

At 59 years old, I have been married for 32 years, and we have two adult sons. I studied elementary education in college and taught for a few years.  Our first son came along and my role as a stay home mom began.  I never went back to formal teaching, however, I did volunteer at our local state park as a naturalist for twelve years when the boys were old enough to stay home alone.

I have always been fairly athletic and active.  Hiking, biking, skiing, and fishing were my main outdoor hobbies with our young family.  These days, my husband and I snowshoe more than we ski, and kayak on calm lakes more than we fish.  Golf also occupies much of our time during spring through fall.  My indoor exercise routine used to be at a big box gym, but since Covid, I decided I was happier at a Pilates studio.  I do love to read, but rarely allow myself the time.  I am also a novice photographer.  You can take a look at my work on Instagram if interested (st.v_station 6).

A breast cancer diagnosis in 2001 would change much of my active lifestyle. 

My medical history is super long, so I’ll skip right over the treatment, a second near-breast cancer diagnosis, a bilateral mastectomy (2005) with reconstruction, and finally surgery to remove my silicone breast implants in 2018, which kept me ill for thirteen years.  Breast Implant Illness is the coined name for those of us harmed by these devices.

I have otherwise always eaten relatively well, but not necessarily clean.  One thing I never gave too much thought to was whether or not what I ate, actually helped my body in any particular way.

My love of baking would be one of my biggest obstacles to eating healthier.  Even though I never consumed large quantities of my baking, I loved to make my family happy with the treats, so they were always present in our home.  I suppose this was learned as a child when my mother mixed up batches of cookies, and I had to stand there and bake them all!  How I hated that!  My brothers would come along and start eating the baked cookies, or the cookie dough; I would scream bloody murder about it.  My mom would get mad at me for screaming, and, mix up another batch of cookies.  I had to stand there baking another whole batch, while my brothers ran off to play.  I hated baking. It’s funny how that all turned out with my love of baking for my own family.

I eventually gained ten pounds between the years 2018-2022 (April) and weighed 148.  This is the most I had ever weighed, other than during my pregnancies. 

My husband was growing bigger as well.  Additionally, his annual physical came back borderline Type ll diabetes, and he possibly had sleep apnea.  His blood work results were just scary!  Something had to be done!

I had seen Rachel’s recipes pop up in my Facebook feed, and they looked amazing…so I tried a few.  They were quite delicious and didn’t make us feel like we were on a “diet”.  In my head, I said, “What the heck…” to signing up for the April Challenge.  My husband struggled slightly more than I did, but, it did catch up to me in the form of fatigue.  

Jerri and Tony, enjoying a CFC recipe

I was quick in removing refined sugar, flour, and dairy from our home, along with all the processed “unclean” foods.  I also removed nearly all cookbooks and recipes.  Some may say that’s overboard.  Well, we’re not going back to that way of eating, so why keep them around?  Our most favored recipes are in my head.  If we decide to we want to make one, we can.  But those recipes are otherwise in the past.  This is an easier concept for me than for my husband and maybe others, as I think my superpower is Willpower & Stick-to-itiveness. 

I am a very driven person when I want something. 

I wanted to lose weight

I wanted my energy back

I wanted no more joint pain

I wanted to sleep better

I wanted to have my husband stop snoring so we could sleep in the same bed again!

I wanted us to be healthier going into our senior years, so we could enjoy each other a little longer. 

All of those things have happened. 

It’s hard to pick just two favorite recipes; we love so many of them.

1. Blender Oatmeal Muffins:  These are a staple in our home!  Easy and fast to make, delicious, nutritious, and versatile!
2. BBQ Chicken Meatballs (using the CFC bbq sauce!).  This is our latest favorite!  

This tells my husband not to eat those bananas… they are for blender muffins later! 

If you are looking for a healthier version of yourself, you will find it here at CleanFoodCrush.  Rachel’s advice and amazing recipes, as well as, the support from administrators/moderators will get you over any bump in your road.  They are all here to help and guide you along your way.

I wish you well on your own journey to better health!

– Jerri Lynn

The post Jerri Lynn Crushed 6 of Her Goals + Lost 22 Pounds! first appeared on Clean Food Crush.

Vitamin B: Why It’s Important and How You Can Get It

We all know the importance of consuming the necessary daily vitamins and minerals to keep our bodies working efficiently and maintaining our overall health. We can get most of our vitamins and nutrients from the food we eat, but sometimes we may need to supplement if we’re not eating foods with high enough levels of that mineral.

It helps enzymes in our bodies do their jobs effectively and keeps our cells functioning so they can break down carbohydrates and transport nutrients throughout the body.

Vitamin B complex may help prevent infections and promote cell health, red blood cell growth, energy levels, eyesight, digestion, and appetite. This vitamin also supports proper nerve function, hormones and cholesterol production, cardiovascular health, and muscle tone.

Vitamin B plays a vital role in keeping our brains running correctly. Adequate amounts of B vitamins are essential for optimal physiological and neurological functioning. Some studies have even shown that Vitamin B6 can help prevent Parkinson’s Disease. It also may help prevent melanoma, a type of skin cancer, and may help reduce stress and chronic fatigue.

B vitamins are also essential for those who are pregnant or breastfeeding. These vitamins aid in fetal brain development and reduce birth defects risk. They may help manage energy levels, ease nausea, and lower the risk of developing preeclampsia.

The recommended daily allowance (RDA) of B complex vitamins varies by age, gender, and condition. However, these are the recommended daily intakes for women and men: 

Women: 

B1: 1.1 milligrams (mg)

B2: 1.1 mg

B3: 14 mg NE

B5: 5 mg

B6: 1.3 mg

Biotin: 30 micrograms (mcg)

Folic acid: 400 mcg DFE

B12: 2.4 mcg

Men: 

B1: 1.2 mg

B2: 1.3 mg

B3: 16 mg NE

B5: 5 mg

B6: 1.3 mg

Biotin: 30 mcg

Folic acid: 400 mcg DFE

B12: 2.4 mcg

While getting your recommended daily intake of Vitamin B is important, taking too much of it is possible, which can have negative side effects. Some of those include the development of lung cancer and peripheral neuropathy (paralysis of the arms and legs). Be sure to note how much Vitamin B you’re taking daily.

With the proper diet, you can get all of your necessary B vitamins while eating.

Here are some foods that are very high in Vitamin B and some of our delicious recipes that include them!

Citrus fruits such as oranges, clementines, and lemons contain at least SIX of the eight B vitamins. They contain Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Pyridoxine (B6), and Folate or “folic acid” (B9).

We have MANY recipes that use citrus fruits but for starters, try our delicious Orange Creamsicle Homemade Ice Cream. Not only are you getting a tasty dessert, but you’re also providing your body with essential vitamins! Or, if you want a quick dinner idea, try our Easy Orange Chicken Skillet. It has a tiny kick, is perfectly sweetened, and has a little tang!

Avocados contain almost 20 vitamins and minerals. Enjoying only a single cup of avocados will get you 30% of your daily folate requirement and 23% of your vitamin B6 needs. Avocado is a popular staple here at CFC, so you’ll find it in many recipes, but one of my favorites is the Taco Stuffed Avocado. 

Pork, beef, chicken, turkey, tuna, salmon, and other meats and fish are all EXCELLENT sources of vitamin B3, vitamin B6, and vitamin B12. They also contain other vital minerals such as potassium, chromium, iron, selenium, and zinc.

Try our Sweet + Spicy Saucy Orange Salmon, which you can make in under half an hour, to get B vitamins from both the salmon and the oranges! Or make yourself a flavor-packed Steak + Avocado Salad Bowl full of vitamins from the steak and the avocado.

Eggs are a large part of the CFC lifestyle, as they’re a great source of protein and nutrition. Two large eggs provide 46% of your daily value of vitamin B12 and 39% of your daily value of vitamin B2. This Artichoke Egg Casserole is excellent because you can assemble it at night and then pop it in the oven the next morning for a quick and delicious breakfast.

Legumes, such as beans, lentils, and garbanzo beans, are a rich source of B vitamins and can help lower your blood sugar and cholesterol. Enjoy these Roasted BBQ Chickpeas as a snack or sprinkled on top of your salads to add some crunch!

Whole grains, such as brown rice and barley, are also high in B vitamins. Try our Herbed Mushroom Brown Rice, which has SO MUCH flavor and increases nutrition.  

If you’ve ever participated in our Clean Eating Challenge, you know that we eat A LOT of spinach, because it’s PACKED with several vitamins and minerals, including Vitamin B. Even if you’re not a huge spinach fan, you might still love this Sautéed Fresh Lemony Spinach!

As you can see, getting your daily amounts of Vitamin B is relatively easy. This is an essential vitamin that aids in many different bodily functions and can help prevent some diseases and ailments. Ensuring you’re ingesting the right amounts of Vitamin B is critical to your overall health – plus, there are so many yummy ways to get it!

What’re some of your favorite recipes with lots of Vitamin B? Let me know in the comments below! 

The post All About Vitamin B first appeared on Clean Food Crush.