I am so amused that I’m sharing a post about food! To be honest, A Dash of Solt started in 2016 and the intention was to have Rob and I share posts. I would write posts about fashion and Rob was going to share recipes (as he is the self made culinary chef). I don’t have a ton of interest in cooking but since I started my clean eating journey at the beginning of November of 2024, I am more invested in what food is being prepared for me and how.

I will say that this journey has NOT been easy. I’ve had to really dig deep mentally to decide if this lifestyle change is actually what I wanted to do. In order for this to be successful for me, I chose to give up gluten, sugar, dairy, alcohol, and artificially processed food. I do encourage anyone wanting to do this to (at the minimum) give up sugar and artificially processed food, but dairy and things like homemade bread aren’t so bad. However, I have found that giving up dairy has made a world of difference in how I feel and I think it really helped reduce inflammation in my body.

DISCLAIMER (Rob is a lawyer): I need to preface this post by first saying that I am not a certified nutritionist, dietician, or health care professional. I’ve been working with a certified nutritionist on my journey to help support me and hold me accountable. I’m just an ordinary mom who wanted to change up my lifestyle and way of eating. I do encourage you to do your own research into the food system in our country to see if this is right for you. And of course, if you need additional knowledge or have questions I encourage you to talk to your doctor or a trusted health care professional.

And with that, let’s get started! (Also please note I am not a food photographer! 😆)

What is Clean Eating?

In the simplest of terms, clean eating is eating foods that are as close to their natural state as possible. These can be foods that are organic and that are minimally processed without extra additives and chemicals. Simply speaking, it’s eating lots of vegetables, fruits, lean proteins, whole grains, and healthy fats. Many clean eaters choose not to eat meat, but I have found that eating lean proteins that come from animals that are grass fed, antibiotic free, and pasture raised are great for me. When I first started eating clean I went into panic mode and felt it was very restrictive. But now that I’ve figured out what I can eat, it feels like the options are endless. I realized I don’t need all the processed, salty snacks anymore.

How My Journey Started

If I really think back on how long I was feeling miserable, I probably think it started after I had Teddy. So we are talking 3.5 years ago. I had Teddy in 2021. A lot happened after I had Teddy. We were living in covid times, I left my public relations job to be a stay at home mom, and we went from having one to two kids (which honestly was a big adjustment for us). A lot of change and life stress was taking place and I think I blamed what was going on in life as the reason I wasn’t feeling great.

Every day I was feeling exhausted, had extreme brain fog, daily headaches, I was moody and short tempered, I was lacking creativity and motivation, I was gaining weight, I was always over stimulated, my anxiety felt like it was at an all time high, and each time my kids got sick, I also got sick. My body constantly felt like it was in flight or fight mode and I’m sure it was. I was just downright exhausted.

For months I had been trying to lose weight by exercising and eating well (at least I thought I was). Nothing was working and I was tired of feeling tired all the time. My mom has been on a clean eating journey for probably a decade now and I finally decided it was time to listen to her. In the back of my mind I knew I probably wasn’t eating as well as I thought and I also knew the power of nourishing food (before Lilly was born I used to eat this way and then somewhere along the way convinced myself I could eat whatever I wanted).

In October I finally reached out to a nutritionist and she agreed to work with me. I had two goals: 1. I wanted to stop feeling so lousy all the time, and 2. I wanted to try and lose the ten pounds of weight I couldn’t shed after having Teddy and then maintain that healthy body weight.

We had several consultations about my lifestyle and I started writing down everything I was eating. And it was completely eye opening. I was eating ALL day. Snacking all day AND eating my kids food that they didn’t finish. I was consuming a ton of dairy and wasn’t paying attention to the ingredients in the food I was eating. I was eating all day but I wasn’t actually nourishing or fueling my body with the right food.

It was recommended I prioritize a high protein and high fiber diet. When we started all this (beginning of November) I was only getting 70g of protein per day. Because of my body size, I should be eating 120-130g of protein per day. I’ve had to work up to that (it took me several weeks and FYI if you jump right now and eat TOO much protein you will feel sick!) and now that I have, I can tell the difference on the days that I’m not getting enough protein. I aim to have 30g of protein at each meal. I then supplement extra protein by adding it to to my coffee and adding a protein shake in the afternoon.

I do think it’s important to note that I’m not working out right now. I’m giving my body what it needs, which is rest. We still don’t sleep well at night (we are working on helping one of our kids sleep better by changing what they eat and making sure they are taking the right vitamins but that’s for another day) and our days are busy. So right now my priority is feeding my family well and if I feel like it, doing gentle yoga or going for walk.

Now that we’ve chatted about WHY I started this, let’s talk about what I’ve learned and if it’s made a difference.

What I’ve Learned & How I’m Feeling

Perhaps the greatest takeaway I’ve learned from this journey is that I need to nourish my body – with food and mentally/spiritually. I learned that if I’m not nourishing and fueling my body with the right foods (simple, clean and wholesome foods), then I’m not going to be at my best. And if I’m not at my best then I’m not going to be the best version of myself. What we put into our body does indeed affect our mental well being and how we respond to every day stress. I was not fueling my body in the right way and therefore it couldn’t function properly.

YOUR GUT HEALTH IS IMPORTANT: I watched a documentary about year ago about gut health and I had no idea our gut was so connected to our brain. Research is showing that the gut is actually like your second brain and it affects every organ in our body. More and more scientists are finding that our gut effects our mood, immune system, hormones, and more. And what’s more important, it’s directly related to your nervous system. So all of the moods, lack of energy, stress response, and anxiety were most definitely a result of poor gut health. When you eat a diet of low fiber, high-sugar, and heavily processed food, your gut is producing bad bacteria and extra yeast. But when you eat foods high in fiber and rich in probiotics, your gut can produce the good bacteria, which helps to lower inflammation. In turn, you have a better immune system, increased mood and energy, and are able to regulate your nervous system better. If you want more information about this, do some research or talk to a trusted health care professional!

WHY I FOCUS ON PROTEIN: I’ve established I eat a high fiber diet, but why Protein? I know there are many opinions on protein, but I fully believe that a high protein diet is essential for your body. Scientists are starting to discover that eating a high protein diet is actually very beneficial to our long term health. Eating protein increases muscle mass and strength, which is going to become increasingly important as I get older. Research is also starting to show that protein helps with better bone mass, again something I will have to think about as I near the age of menopause. A high protein diet also boosts your metabolism (especially in the morning), increases fat burning, helps maintain weight loss, and lowers blood pressure. Once I started prioritizing protein and focusing on getting around 30g at each meal, I saw a huge difference in how I felt. (I think it’s important to note that if you want to eat a high protein diet, it needs to be protein that is minimally processed, i.e. antibiotic free, pasture raised, grass fed, etc.)

PAY ATTENTION: We have the power to change how we feel with food. Eating the right foods and nourishing our body with what it needs is essential to maintaining a healthy lifestyle. One of the things I’ve learned on this journey is to pay attention. If you REALLY want to eat simple, wholesome, fresh ingredients, you have to be aware of what you are putting in your body. That means if you are buying something from the store, like spaghetti sauce, pay attention to the ingredients.

TASTE IS IMPORTANT: I think there is this perception that if you eat clean you are compromising on taste. And Rob and I have found this to be the opposite. Now that we are eating clean, simple ingredients, everything tastes so much better! We learned that herbs and spices are your best friend when cooking and we’ve discovered so many new flavors that we love.

HOW I’M FEELING: Since I’ve started this journey, my entire well being has changed. I have more energy (I still love an afternoon nap, but I don’t NEED one anymore), my creativity and productivity is through the roof, I have hardly any brain fog, no headaches (unless I’m dehydrated), and my mood is mostly stable (the weeks of menstruation are a little challenging and I try to give myself grace those weeks). I feel more full and satisfied and don’t feel the need to snack all day.

I’ve chatted about how my mental health has improved, which was goal number one. And I will also be transparent about my physical body. By eating a diet that is high protein and high fiber, I have lost ten pounds. But more than losing weight, my skin has cleared up, my hair is luscious and always feels great, and I am sleeping better when given the opportunity.

I think it’s important to note that this way of eating may not be for everyone. I personally will not return to eating highly processed artificial foods, but I do think everything in moderation is a good rule to follow in life. Right now I’m not eating dairy or whole grains, but I have not ruled these out. I just plan to ease them back in slowly (things like cream cheese and feta and sourdough bread – Rob makes the BEST sourdough bread).

My Food Staples

Now you are probably wanting the good stuff and wondering what I eat. I eat a lot of pasture raised eggs, chicken, Safe Catch tuna, chicken sausages, grass fed ground beef, salmon, wild caught Pacific Cod, and tons of fruits (mainly berries though) and vegetables (peppers, cucumbers, green beans, broccoli, cauliflower, spinach to name a few). Because I’m not eating dairy at the moment, I have found avocados to be a good substitution when I want something creamy. We make everything from scratch now and we only use olive oil and avocado oil when cooking. We’ve learned how to make substitutions for things. For example, when we are making Asian dishes, we use coconut aminos instead of soy sauce or another high sugar sauce. If I’m baking, I swap out flour for almond flour and sugar for monk fruit sweetener or organic/local maple syrup or honey.

Every morning I add collagen protein powder (I either use this one from Costco or this one from Paleo Valley) to my coffee. I also always have Chomps, Archers, and Bhu protein bars on standby if I need a snack. I also use a keto electrolyte powder in my water every day to keep me hydrated.

ALCOHOL: I will also make a side note that for awhile I gave up alcohol. But I do enjoy my cocktails every so often so if I have a drink, my go-to’s now are vodka sodas, skinny margarita (tequila and lime juice), or something gin based. These are all very low sugar drinks and the vodka soda especially will keep you hydrated while you drink and that’s really important. I sadly am not drinking much wine – it’s just become too sugary (even the dry ones) and I feel yucky after I have just one glass. AND it’s important to eat protein BEFORE you drink anything. I’ve learned that helps stabilize my blood sugar.

Meal Ideas

We are a busy family of four with two young kids so we need dinners that are quick and easy. This is totally attainable when eating clean, as this way of eating focuses on simple ingredients. Below are a list of meals that we have regularly.

• Tacos using grass fed beef and Siete tortillas (I’m obsessed with these – they are minimally processed and have added protein!)
• Salmon: we make with a cajun seasoning or with a simple dill, garlic and butter seasoning. We pair it with a vegetable.
• Sheet pan meals (usually chicken with an assortment of veggies seasoned with garlic, olive oil, salt, pepper and any other spice we are in the mood for)
• Baked chicken and green beans (recipe below)
• Crockpot soups (I have several saved on my Pinterest board)
• Baked cod (recipe below)
• Homemade “chipotle” bowls (we make chicken in the crockpot and then layer on the toppings: peppers, onions, guacamole, salsa, rice <Rob still eats regular rice but I do cilantro lime cauliflower rice>)
• Sheet pan fajitas (just chicken, peppers and onions with a Mexican seasoning and a little bit of olive oil)
• Grass fed burgers (buy them at Costco)
• Korean beef and veggie stir fry (made with coconut aminos)

I had found it helpful to either buy a rotisserie chicken to have for the week for easy snacking or to cook chicken in the crockpot. If I do the crockpot I make it with chicken broth, salt, pepper, and garlic.

IDEAS FOR KIDS: I will briefly chat about my kids and what I feed them. They can be picky eaters when it comes to meals and protein so it’s been harder. They are great with fruits and vegetables though so almost every meal and snack includes something high in fiber. For them, I have eliminated foods with dyes and snacks that are artificially processed. The only brands of snacks I like right now are Lesser Evil and Simple Mills. They do like the Chomps, Archers, and Bhu protein bars so they can eat those for snacks as well. I also let them have the Magic Spoon cereal brand which can be found at Target and Costco. I do let them eat dairy, like string cheese and yogurt, to help them get some good protein. I also found a great mac and cheese brand called Goodles. It’s high protein and made from organic dairy, pea protein, and vegetables. Costco sells it in bulk!

Making a weekly meal plan and going to the store once a week has helped us a lot. I still keep track of what I’m eating every day so I’ll provide an example below! And also be sure to follow me on Pinterest as I have a clean eating board of recipes we’ve tried.

WHAT I EAT IN A DAY (EXAMPLE)

• Breakfast: 2 Vital Farm eggs scrambled with spinach (made with almond milk) and Amylu chicken sausages (25g of protein)
• Black coffee with protein collagen in chocolate flavor (18g of protein)
• Lunch: Safe catch tuna salad made with 1 whole avocado smashed, red onion slice (chopped), celery (chopped), dill pickles, red pepper flakes, salt, and dill. 1 cup blueberries , cucumber slices (43g of protein)
• Snack: Archer and protein shake (2 scoops) (19g of protein)
• Dinner: Baked chicken (3 oz) and green beans (26g of protein)
• Total protein: 131g of protein

A Few Tips

Before I go, I have a few tips that worked for me in being successful. If you committed to changing your eating, I suggest doing the following:

• Write down everything you eat every day and be honest about what you are eating and how much of it.
• Find a support group. I am lucky to have Rob, my mom and dad, and my nutritionist helping me and encouraging me.
• Make a meal plan and stick to it. Also look for sales. Sometimes eating well can be expensive but if you look for sales, it can be very budget friendly.
• Have a goal. I found that having achievable goals was helpful. For example, when I first started one goal was to increase my protein intake by 10g every day for a week. That’s very attainable and not so daunting that you’ll quit before you even start.
• Have fun! Think about all the yummy foods you get to eat opposed to everything you are giving up. And play around with recipes! It can be incredibly rewarding to create and prepare a meal from scratch!

Baked Chicken and Green Bean Sheet Pan Meal

This is a weekly favorite lately and it’s quick, easy, and only a few ingredients! Also, please note, Rob doesn’t use measuring spoons for spices, he mostly guesses and it comes out delicious. If you need measurements, this recipe is very close to how we make ours.

INGREDIENTS

• 2 Chicken breasts, cut in to strips about one inch thick
• Green beans
• Salt
• Pepper
• Italian Seasoning
• Minced garlic
• Paprika

INSTRUCTIONS

• Cut and trim the green beans. Lay them down in an oven safe casserole dish.
• Lay the cut chicken pieces on top of the green beans.
• Sprinkle with spices.
• Bake at 350 degrees for 30 minutes or internal temperature is 165 degrees Fahrenheit.

Stuffed Pepper Soup (Crockpot)

This is one of my mom’s recipes and it’s SO good!

INGREDIENTS

• 1 pound of ground beef
• 3 garlic gloves
• 1/2 onion
• 1 green pepper, chopped
• 1 yellow pepper, chopped
• 1 8 oz can of tomato sauce (you can make your own or look for one with miminal ingredients)
• 1 10 oz can of rotel or make your own (diced tomatoes and green chiles)
• 1/2 teaspoon basil
• 1/2 teaspoon oregano
• 2 cups beef broth
• 2 tablespoons of Braggs Liquid Aminos
• 1/4 teaspoon pepper
• 1/2 10 oz steam bag cauliflower rice

INSTRUCTIONS

• Brown the ground beef with the onion and garlic. The last five minutes of cooking add in the chopped green pepper. Drain.
• Microwave the steamed bag of cauliflower rice.
• Add all the ingredients including the rice and beef mixture to the crockpot/slow cooker and cook on low for 8 hours.

Baked Pacific Cod

We buy the frozen Wild Caught Pacific Cod from Costco (five fillets in the bag). We usually pair this with cooked broccoli, steamed green beans or a sald.

INGREDIENTS

• 2 Cod Filets
• 1 sliced lemon
• 10-12 cherry tomatoes sliced in half
• minced garlic
• crushed red pepper flakes
• salt
• pepper
• olive oil

INSTRUCTIONS

• Place lemon slices in an oven safe dish. Place the cod on top. Add olive oil, cherry tomatoes and minced garlic around the cod. Season with red pepper flakes, salt, and pepper.
• Bake at 400 degrees Fahrenheit for 20-25 minutes or until it flakes easily.

And there you have it! This has been my journey over the past few months with food, mental health, and weight loss and a few recipes for you all. This has been a labor of love and I hope it has helped you in some way. Please reach out if you have additional questions for me!

Slainte,

Shannon