My Diet Starts Tomorow

Sound familiar?

My grandmother always had a magnet on the fridge (or maybe it was the dishwasher) that said "My diet starts tomorrow." She was ALWAYS either on a diet or planning her next diet, always.

It becomes a vicious cycle and next thing you know it becomes a habit. Not a good habit.

Doesn't it seem like you find a diet that works but as soon as you fall off the wagon you blame the diet for not working anymore? Or if you're like me, you just let your A.D.D. take over and you either get bored or simply forget that you were even following a plan!

So here is what I decided to do a few years ago.

#1- I stopped thinking of the word 'diet' as a "Four Letter Word."
       I now see 'diet' as the primary definition in Webster's Dictionary:
                      "the kinds of food that a person, animal, or community habitually eats."
#2- I cleaned up my 'diet' by adding more whole foods and reducing my processed foods. I began reading labels more and putting a lot of things back on the shelf once I saw the crap ingredients or the high sugar content.
#3- I began drinking MORE water!
#4- I began drinking LESS alcohol and sodas.
#5- I now see it as a 'Healthy Lifestyle' that I live, not a roller coaster of calorie counting and food restrictions.

Am I perfect?
Hell, no!

I follow the 80/20 principle now that I am comfortable with my lifestyle, What does that mean?
It means that I try to eat clean and healthy 80% of the time and that I allow myself to induldge 20% of the time. (If you know me, you know that I am not actually working out these numbers in my head. Numbers make my skin crawl.) 

I simply know that #1, I am going to want a brownie at some point, or a cheeseburger (not a turkey burger) at the baseball field. And #2, I know that I have eaten and exercised adequately for my health so that one or two 'heavy' or 'unhealthy' treats or meals is not going to undo all that I have worked for. Doesn't that sound fair?

So my challenge for you is to STOP planning out your next diet, and the one after that. Change your mindset. If you insist on saying,
"Nothing has worked for me!"
Then I must insist that you tack on these 2 words to that sentence...
"UNTIL NOW."

I have a few ideas in my tool kit that can help you if you're ready. I can provide YOU with some of those tools as well. We can design a simple strategy together to get your lifestyle cleaned up or we can start talking about those cute little color coordinated portion control containers. Either way, when you are ready (or thinking about wanting to get ready) then we should talk about filling YOUR tool kit.

Want to talk more?
Email me at evolvewithdarby@gmail.com or find me on Facebook!

Cool Cucumber ~ Melon Soup Recipe

If I had not tried a sample while on a shopping trip at Publix last Summer, I never, ever would have tried this recipe! But from the first cool, spicy spoonful I have been hooked!

I seriously crave this delicious and nutritious 'soup'.

BUT, I am the only one in my family that will eat it, so I quickly discovered that the Publix recipe was too big. And then I discovered that it is 21 Day Fix approved!!!!! So here we go, with my little recipe for 1. I am able to keep it in the fridge and enjoy a little bowl-full for 2 or 3 days.

1/4 Cucumber, chopped and peeled (optional)
1/2 Hass Avocado, chopped
1/2 jalapeno pepper, de-seeded & chopped
1/2 clove garlic, chopped
1/2 pound honeydew melon chunks
1/8 cup white balsamic vinegar
1 T sliced green onions
Pinch of Pink Himalayan Sea Salt
5t Plain Greek Yogurt
1t local honey
Juice of 1 Lime
Pinch Red Pepper flakes (optional topping)


Reserve half of the melon, cucumber and avocado. Chop them into smaller chunks.
Blend all other ingredients until smooth. (I use my Ninja).
Gently stir all ingredients together and top with the red pepper flakes if you like heat.
Keep it covered in the fridge for up to 3 days for the freshest taste!

So now, for the 21 Day Fix breakdown!!
The entire batch is just:
1 Green
1 1/2 Purple
1/2 Red
1 Blue

Hope you enjoy!!
Don't forget to visit me on Facebook!
fb.com/tastingtomatoes
and
www.fb.com/EvolveWithDarby
for more recipes and health and fitness tips.

Want to know more about The 21 Day Fix?
Shoot me a message on Facebook or email me at evolvewithdarby@gmail.com

I have a new Challenge Group coming up for people do 21 Day Fix and / or PiYo...my 2 favorite workouts! The challenge begins right after Labor Day, so you still have time to get in your orders!
Make sure to contact me before you order so I can tell you about my personal incentives and gifts!
Talk to you soon!!
xo
Darby

Why washing machines are disgusting!

WHY on Earth did I decide to take my washing machine apart and clean the tub?

It all started a few years ago when there was a constant 'muck' at the bottom of the washing machine after every load. At first I thought someone was putting filthy muddy socks in without telling me. But it was even happening with sheets and towels, and it was every single load. Things were not smelling as fresh anymore either.

So I ran the Tub Clean mode a few times. Added Vinegar and Baking Soda. Used a Tub cleaner. Wiped and scrubbed all surfaces with Lysol wipes. Nothing helped.

Then the pump died. So instead of replacing the expensive, not that old washing machine we ordered a new pump and got to work taking the machine apart.

THAT is when we discovered that we could take the tub OUT and actually clean it. Now, I have never thought to take a picture of the before. Mostly because it is so gross that I just want to get it clean. Then I realized just how gross is WAS and how sparkly and new it becomes....and that's when I decide to take pictures.

Anyways, I hosed the tub down and we put everything back together. Things were running smooth. And then in time, it started happening again. The muck. The guck. The stinky sheets. The smelly shirts. And no Tide, no Gain, no Downy did the trick. IN FACT: the clothes coming out of the dryer just smelled stale, even with the strongest scents from the laundry aisle!

Proof that I just did this 7 months ago!  I was so proud of my sparkly clean tub that I posted about it on Instagram. I started getting texts asking how to do it.

So now, here we are and it already needs to be done again! I blame it on the well water. Either way, its really not a difficult job and it is VERY rewarding if you're like me and like to see the fruits of your labor N.O.W! And you can bet that somewhere between Halloween and Christmas I will be doing this again!

So here is the run down on how I clean my Fisher & Paykel Top Loader.
#1---The tools I use!
-Dawn Dish Soap
-A good scrub brush
-A screwdriver for screws
-Needlenose pliers for the spring and for removing grossness from the agitator.
-Garden Hose

**Please unplug your machine before doing this!

First I remove the screws from the lid so that it will lift up and expose
the tub, or drum as you may call it.
{{{PUT THE SCREWS IN A SAFE PLACE!!}}}

Then I remove the little screw that holds the agitator in place.
Lift out the agitator
We have a dog, 2 cats, 3 kids and live on a few acres....needless to say the agitator always has 'lint' caught in the little holes that I use the needle nose pliers to pull out.
I use the scrub brush to scrub the inside and outside of the tube.

Next I pop off the ring disk and remove the spring that attaches it to the machine base. This can be tricky. One time the spring shimmied its way all the way down to the bottom so we had to lift the machine and find it. So this needs to be done with care.

this is me putting it back together,
notice how clean it is!

Now comes the hardest part. Possibly a two-man job. While propping the entire lid(s) up, carefully lift the drum out of the machine. Be careful because the outside of the drum (on my machine, at least) is 'scratchy' from the metal holes popping out.

This is where we take it outside and hose it down, inside and out!
Then I scrub it with Dawn and the scrub brush and hose it down again.
I flip it upside down and do the same thing.
It goes from looking old and rusty to brand new and shiny!

While it sits in the sun to sparkle and dry, I head back inside to clean the interior of the machine itself.

 The Dawn Dishsoap really helps to cut through the build up. All of this nastiness was removed.

Now, you just reverse the process. Take your time to make sure you didn't leave out any screws or skip a step!

Then I run a HOT cycle with some of this Peroxide cleaner to rinse away all of the residue and anything I may have missed.

NOW I can actually smell the detergent and fabric softener!!

Isn't that disgusting?

Unfortunately, I deleted half of the pictures because I thought I had already downloaded them. (Another project I am working on, deleting used pictures so I actually have space on my phone and laptop for everything!)

**Please note my disclaimers: I am in no way telling you any of this information from a professional point of view. I am far from being mechanically inclined. I stink at house cleaning. This process has helped me and my personal situation. Your results may vary, for better or for worse. You could get injured doing this. There are sharp edges and awkward objects. Please use your own judgement when doing this. And if you disagree with the products I have mentioned using, please feel free to suggest alternatives but please do not criticize me for my personal choices when it comes to dealing with my stinky and dirty washing machine.**

Preparation IS key!

One of my mottos is "Preparation is key!"

I like to be prepared, and my purse is usually full of MacGyver Mom items! However, the older I get the less prepared and the more frazzled I have become.

However, I have learned that when it comes to meal planning that preparation really is THE key to your success! Let's say you are getting that hangry feeling around 2:00. If you have a container of carrot sticks handy in the fridge you will hopefully grab that. If you don't have those handy snacks hanging around you are most likely going to jam your hand into a bag of chips or something.

Let's not sabotage ourselves here. Let's plan, prepare and execute!

Last week I answered some burning questions about The 3-Day Refresh---->Click here to read it!
And the countdown is now officially on to the Titanium Nation Team Refresh. So as I promised to a few first timers, here is my meal plan and shopping list...and a few more tips!



DAILY MEAL PLAN:
Wake up: glass of water & cup of hot water with lemon (to replace my coffee)
Breakfast: 1/2 banana & Vegan Chocolate Shakeology with water & ice
Mid-Morning: Fiber Sweep mixed well into a small 'cocktail-size' glass of COLD water. (slam it)
Lunch: Vanilla Fresh shake. Mix of Strawberries (6) and Grapes (1/4 cup), Celery Sticks(1 stalk) and Carrot Sticks(1/4 whole) and 2 Tbsp. Plain Hummus.
Afternoon Snack: 1/2 Apple OR 1/2 Red Pepper and 1/4 Carrot
Dinner: Spinach Salad (recipe here), 1 cup Organic Vegetable Broth with herbs like Tarragon, Parsley, or Basil, and Vanilla Fresh Shake Mixed with Water and Ice OR with just Ice and a little water in the Ninja to make it like an ice cream treat!
Before Bed: Sleepytime Tea

SHOPPING LIST:
2 Bananas
2 Apples
Strawberries
Purple Grapes
2-3 Lemons
2 Tomatoes or a box of Grape Tomatoes
1 Box of Sprouts
2 Red Peppers
3 Cucumbers
1 box of Spinach
1 container Plain Organic Hummus
1 Box Organic Vegetable Broth
9 teaspoons worth of Unsalted, Unroasted Pumpkin Seeds

HOW TO HYDRATE:
The goal is to drink a gallon of water a day.
I like to keep a gallon in the fridge so its cold and I try to drink the top 1/3 by about 9am. Then the halfway mark by 11am. The next 1/4 by 2pm and finish most by the end of dinner, leaving the last cup or so for my Sleepytime Tea.
You can always add fruits to your water for flavor or Decaf, Unsweetened herbal or green Teas....not the powder kind, but the brewed tea leaves kind!
The reason I have so many lemons and cucumbers on my shopping list is so that I can use them in my water. (p.s.-Cut out the seeds from the cucumber to reduce the chance of gas!)



A FEW MORE TIPS:
-I choose to eat my 1/2 banana rather than mix it in with my Shakeology in the morning because I like to chew! It makes me feel 'full' more than just having a shake.
-Some people like to enhance the flavor of the Vanilla Fresh shake by adding PURE Vanilla, Almond, Coconut or Peppermint Extract (NOT imitation), Cinnamon, Ginger or Nutmeg.
-If you are not a fan of shakes you can always just blend the powder with ice and a dash of water to make it more like ice cream.
-The shakes are best 'Shaken NOT Stirred'. Either use a shaker cup or some type of blender.
-The Fiber Sweep gets thick quick. Drink it quickly, this isn't a sipper! Keep it small and keep it cold. Some people like to add some fresh squeezed lemon, lime or orange to enhance the flavor. (Don't worry about the name of the product, you are not going to get a big ole 'sweep' from the fiber.)
-Start prepping your body NOW! Add a salad or veggie serving over the next few days. Start drinking more water now so its easier to build up to a gallon.
-HIDE the things that tempt you the most!!! For me, its crackers and candy!!! Its also resisting the urge to snack as I make the kids' lunches in the morning. So I am planning to pre-bag all of their crackers, cheese, cookies etc for school on Monday.
-When it comes to choosing your 'healthy fats' keep the quantity in mind. 1 1/2 teaspoons of Almond Butter gets eaten up pretty quickly. If you're like me, you want more time to savor the snack. I need to CHEW! So after my first experience on The Refresh, I learned that I need that Hummus instead!
-When choosing your Shakeology flavor, remember that you will be having 2 Vanilla shakes later in the day. So consider another flavor for breakfast if you get bored easily.

I hope this all helps you on YOUR journey and I can't wait to hear about everyone's success!!!!!

xo
Darby

YOUR questions answered about The 3-Day Refresh Mini-Cleanse

The Team I work with as a Beachbody Coach (Titanium Nation) is hosting a big 3-Day Refresh Challenge Group starting Tuesday after Memorial Day. I have ordered my kit and I have been talking about it a lot and so I have had a lot of people ask me this week about the 3 Day Refresh and what is involved.

So let me answer some of your most popular questions:

#1 Can you eat?    The answer is YES!!!!

#2 Can I have coffee (or other non-water drinks)?     You CAN have coffee or tea if you must, but no adding things like milk and sugar. Stevia is OK. Diet Soda? Um, no. Caffeine-Free teas, plain, no problem. I suggest at least trying to go without and then if the withdrawal headache or other side effects are too much, then have your coffee or tea....but resist that darn soda with every fiber of your being!!! It's only 3 days people!!!!! I actually ended up enjoying my coffee black and have not gone back!

#3 Will I be in the bathroom all 3 days?     Nope.     This is a gentle cleanse, not a full-on colon clean out! You may experience some gassiness if you choose gas-producing foods (but they plan highlights the fruits and veggies that are typically 'low gas-producers'. Another reason for experiencing gassiness on this mini-cleanse is if you do not already have a diet that is high in fiber via fruits, veggies and whole grains. On the other hand, the gas is a sign that things are happening! When you add probiotics, fiber and other good-for-your-gut things you likely will be gassy unless you introduce them slowly. That said, adding some extra fiber to your diet in the days before you Refresh is a smart plan! A simple extra salad a day can do the trick! (not a bad idea anyways, right?)

#4 Can I still exercise?    Yes, you can....but Beachbody recommends keeping your routine mild to moderate. Why? So that your body can 'focus' its energy on the clean up and clean out that is happening.

#5 I don't really like shakes, do I have to drink them?      That's a tough one. Again, its only 3 days. But if you can't stomach the thought of drinking so many shakes then consider turning them into 'ice cream'!! You can blend the Shake Mix with Ice and maybe a touch of water to make an ice cream-like texture. There's an idea for ya!

#6 Won't I get tired of eating the same stuff every day?      The 3 Day Refresh Kit comes with a Meal Plan. There is a long list of Fruit and Veggie options and the correct portions. You are allowed some 'Healthy Fats' throughout the day too. You could do Almond Butter for lunch and Hummus for Dinner, change it up! And for dinner there are NINE different veggie recipes to satisfy your tastes! I learned that the more the better for me so I ended up doing a big spinach salad with peppers, cucumbers and tomatoes with pumpkin seeds every night. Then I always made sure to have my Vegetable Broth too and added fresh or dried herbs for flavor.

#7 Does it really work?      Again, YES....but only if you follow the rules! If you eat only what you are allowed, no cheats. And you drink, drink, drink your water then on Day 4 you will look and feel better and weigh less.

These changes are not starvation slim down changes. This is NOT a 'crash diet'. This is NOT a 'quick fix' or a 'Magic Pill.'

The 3-Day Refresh has been designed to give you a jump start on your weight loss and a chance to clean up some bad habits. We all get of course sometimes, I know I do! It can be hard to get back on course and just start eating better again. With The 3-Day Refresh you clean up your act quickly and teach your body to crave the good stuff again.

Both times that I have done The Refresh I have craved carbs all 3 days. I go on and on about on Day 4 "I am having a bagel for breakfast with an egg and a big hunk of melted cheddar cheese!!!" And then the morning of Day 4 comes around (quickly) and I want fruit and maybe an egg, but nothing big. I stay 'clean' because it feels good, it feels right and plus, I don't feel like ruining all that I have just worked so hard for!

As I mentioned in the beginning, my team is hosting this big Group Challenge in a few weeks. I am really excited about it because I know that its going to be a big success for everyone!! When you have a big group of people doing the same program, eating the same foods, following the same plans all with the same goals in mind you are all destined to have GREAT success! The motivation of the end result is plenty, but on top of that my team is offering up a $50-$100 Amazon Gift Card and I am also offering a few prizes to the Coaches and customers from my Team Evolve!

So let's review why you would want to get involved:
-clean up your diet in time for summer!
-lose 3-5 pounds on average of bloat and grossness
-possibly kick a few bad habits
-chance to win a $50-$100 Amazon Gift Card
-chance to win Shakeology packets
-chance to win other prizes

The final question I am asked every day:
How much does it cost?????
The 3-Day Refresh Kits are on sale this month (May)!
The Complete kit comes with a single flavor (your choice) of Shakeology for the 3 days. This kit is normally $70, but this month it is $60.
The kit without Shakeo is normally $60, but is on sale for $55.
**So your best deal is the Complete Kit for an extra                                                                                     $5!
                                                                               Shipping is about $8 on either kit.

If you want to participate in the Group Refresh May 26-28 then you really should place your order by noon on Monday May 18.

I will be posting my shopping list over the Memorial Day Weekend to give an idea of what you need, or so you can just copy me. (Why reinvent the wheel?)

Contact me with any questions you may have either on my Facebook Page or you can email me at EvolveWithDarby@gmail.com.  There ARE other bundled deals that involve a Fitness Program AND The 3-Day Refresh so please contact me before purchasing if you want more info. I hate seeing someone order 2 things separately when they could have bundled to save!!! If you know that you want to do this (and only this) and you are ready to order I will post the links below.
3-Day Refresh COMPLETE Kit
3-Day Refresh WITHOUT Shakeology Kit

Click here to read about my first experience with The 3-Day Refresh back in October!

My 13 Weeks of Summer

Our Summer partially begins in just 4 weeks! 

WHAT?!?!

Well, Taylor graduates from Preschool on May 22 and then the 'big kids' are out on June 2. So that means its time to get the Summer schedule drafted.

Last year I made a great 'Summertime Command Station' under our giant dry-erase weekly calendar. That is where I posted all kinds of creative Mommy ideas from my Pinterest files. I included a pocket for the laminated 15 minutes of media time cards. That idea didn't really pan out the way I had hoped, mostly due to me being inconsistent. 

{no big surprise there}

I made a 'Kids Activities' binder with all of the local fun things to do including the weekly $1 movie schedule, library hours, special events, food truck schedule etc....

Then I found this great single page 'summer calendar' so we could see the entire summer at a glance!

So this year, I have made my own and you are more than welcome to it if it matches your schedule too!

Hopefully I will stick to my guns a little more this summer on the Media Time and get out a little more too!

Now its time to go pencil in our vacations, camps and birthday parties!

Happy Summer Planning!

Healthy Banana and Oatmeal Breakfast (or anytime) Squares

A few months ago I guess I came across a recipe on Pinterest for muffins using Oatmeal and Bananas. I have a post-it note with some ingredients scratched in multiple directions, so who knows who the original credit for this recipe should really go to! But I modified the chicken scratch anyways, so I am not totally plagiarizing someone else here!

I will warn you that this recipe is yummy! I have already taste tested 3 servings, since this morning!

I had a few bags of instant oatmeal in the pantry that no one is eating, so I scattered 2 bags of Chocolate Chip Instant Oatmeal on the top and sprayed it with the coconut oil. (I know instant oatmeal is not very healthy and its full of sugar, but I don't like to waste food and I thought it might make a fun tasty topping for my delicious yet sneakily nutritious breakfast treat!)

Here are some of the other, possibly not-so-common items I used:

Hopefully the kids will like them as much as I do!!

No more crappy snacking!

As much as I would love to dive into a box of Wheat Thins or Cheez-its, I know that they are probably pretty low on the list of healthy things to eat. And, unfortunately I know I am not the only one (ahem) trying to lower a loved one's cholesterol.

I have been ditching my TV watching at night for studying, working on my blog and posting in my various Health & Fitness Accountability Groups (You can follow me here) on Facebook. When I come out in the morning I all too often find an empty box or bag of something I bought at Publix with the intention of giving it to the kids in their lunches for the week. I recently mentioned the dilemma to some girlfriends and I found that they have the same 'problem.'  So I promised to do a little research and make up a list we could all print up and post on the fridge or pantry door----

So, I have made a master snacking list as a quick Go-To-Guide for healthier snacking!

Now, of course there is always the issue of portion size...and how many times those portions are consumed in a sitting!! A healthy avocado still has calories and fat, good or bad so consuming a lot at once starts spilling over into the not-so-good column. There is also the topic of 'Low Fat', 'Non Fat', 'No Sugar Added', 'Artificial Sweeteners' and on and on and on. The point of this 'lil blog post here is simply to provide a doable go-to list for healthy snacks. Maybe we can go more in-depth sometime about decoding food labels. Would y'all like that? If so, leave me a comment below. But for now, I think this is a pretty good start.

Is it totally comprehensive with only 'Clean' foods? Well, that partially depends on your shopping habits? Which is why I have also included the EWG's list from 2014 of The Dirty Dozen & The Clean 15 of Produce. If you go to their website you can find all kinds of lists and ratings related to food safety and consumer products etc...

For me, personally, I try to stick to this list when shopping, but sometimes I simply forget. And I know a lot of people try to avoid things like Soy, Rice and Corn for various reasons--but I am comfortable using them sparingly and organic.

So, happy & healthy snacking!
xo- Darby

Darby's January Slim Down Clean Eating Meal Plan - Week 1

For the first time ever, I have actually really planned out a meal plan for the entire week!
All of the recipes and snacks are 'Clean.'

I made a Shopping List, but if you use it you will want to look over any recipes first to make sure you have everything. I have a jam packed spice cabinet, fridge, freezer and pantry so I don't need to purchase too many things besides the fresh stuff!

I try to buy organic on the items I think its necessary, like meat, eggs, milk, cheese and some produce like apples, tomatoes, lettuces, cauliflower/broccoli, beans, potatoes, berries, carrots & celery. I try to stay away from 'white' pasta, bread & rice, but if the rest of the family won't eat it, then I am not going to let them starve. (I am converting them slowly & sometimes sneakily!) When I buy canned goods, I try to get low-sodium, but I delight when I find frozen cooked beans!

I am choosing to use store bought, pre-made, frozen turkey burgers instead of making my own. Why? Because I have bought them on 3 separate occasions for trips and we ended up not using them. So until those 3 boxes are gone....

I am bad about remembering to use leftovers, so this week will be a personal challenge in that category! My husband works from home about 60% of the time, so my plan is to use certain leftovers as lunch for both of us!

Speaking of husband & recipes...as many wives have started to do, I don't use a lot of salt anymore and when I do, its Pink Himalayan Sea Salt.

Here are my recipes for Monday:

My plan is to use the chicken and maybe some of the veggies with romaine lettuce and feta cheese to stuff a pita pocket for lunch. The Cucumber & Tomato salad usually lasts about 2 days total before going mushy!

I will post my other recipes later this weekend...hoping to test out a cauliflower pizza dough recipe today!

My 'success partner' Jen over at JenBeFit and I are hosting a free 3 week January Slim Down Group on Facebook that starts THIS Monday January 5. Let me know if you want to be added to the Private Group. We will be guiding the group through an intro to Clean Eating. Many of our participants are already sharing their daily food diaries (not required) and you can expect to see lots of great recipes and tips. Every time Jen & I host a Clean Eating Group our participants lose about 5 pounds in the first week or two...simply by making healthy changes to their diet. And when I, Darby Cameron, say the word 'DIET' I do not mean a starvation plan, I mean it as you daily food intake, for better or worse!

Request to join the Clean Eating Movement with us here: January Slim Down and if we are not friends on Facebook yet, be sure to send me a Friend Request so that I CAN add you to the group!
Lets be friends! Click here: fb.com/DarbyCam