Clean Eating 101: The Basics

What is clean eating? How much do I eat each day? Are corn and potatoes vegetables? What are complex carbs? These are just some of the questions I get when I talk to people about clean eating. Today it is my hope to clear the air and get some of these questions and misconceptions cleared up for you.

How it works:

 It's simple, follow the eat clean principles....that's it....just follow the rules :)

What to do:

Here are the "rules" to clean eating.

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes. 

What are "proper portion sizes"?

JUST SAY NO!!! Try to avoid the following list of foods

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
• Avoid super sizing your meals.

What CAN I eat???? Great question!!! Here are some examples :)


Lean Protein:
6 portions each day.  A portion is:

 

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats such as chicken, turkey, fish
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Complex Carbohydrates from Fruit and Vegetables:

6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:

• 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
• 1 cup of cooked cereal such as oatmeal
• 1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
• 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Suga

If you would like even more support please ASK ME and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 30 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.

Happy Clean Eating!!

Addicted to Sugar? How to Break the Cycle!

Addicted to Sugar? How to Break the Cycle!

This weekend, I was reading one of my favorite Clean Eating cookbooks while I prepared for the upcoming week and started thinking about how much sugar I had cut out of my diet over the past year. One of the things that people come to me so often is that they crave sugar!! In fact, just this week I spoke with THREE people who said they have a killer sweet tooth.  They can't give up their sweets or they can't resist the temptation when placed in front of them.  I know that I really enjoy sweets myself, but I have really worked hard to cut out certain foods that I know are not doing my body any good by eating them!  My mouth just waters thinking about chocolate chip cookies, ice cream cake and chocolate covered anything!  I can tell you that I have successfully transitioned over to clean eating and I have found replacements for those things I used to crave.  When I do go to eat sweets I usually end up with a bellyache and feeling really lethargic.  So, my body now knows what foods it needs vs. wants. 
I am human, though.  I do allow myself to enjoy life and I truly believe in the 80-20 rule.  80% of the time I am spot on but the 20% where I have a special event, get together I pick and choose what I want to have!  But, I can tell you at the beginning I had to go cold turkey until I could gain the control over my mind to make those kinds of decisions without binging!

  

Are you a dessert fanatic? A lover of all things frosted, a champion for cookies and a complete pie-a-holic? Do you dream in chocolate, dally in the candy aisle and feel that your day just isn’t complete without a taste of something sweet?  I know so many people like this, I could sit and rattle off the names of those that can't live without their something sweet after dinner.

If so, in the past you’ve probably blamed your sugar cravings on your sweet tooth, an imaginary body part like the funny bone. And while a sweet tooth doesn’t literally exist in your mouth, pulling your lips towards that ice cream sundae - your body is indeed craving sugar. Why? Because you are an addict, because you haven’t had enough protein, because you’ve used up your willpower and because you associate sugar with sweet feelings and fond memories.

Discover why you crave sugar to understand its hold on the human brain, so that you can combat your natural instincts, put the chocolate down and walk away from the candy dish.

You most likely crave sweets because of one of the following reasons:

1. Sugar is a drug, a fantastically effective dopamine enhancer that works along the same lines as caffeine, nicotine and alcohol – all substances that people love to indulge in, even though it is well known that they aren’t good for the body. A diet loaded with sugar generates excessive reward signals in the brain, and over time, these pleasurable brain chemicals can override your willpower to create an addiction. Just like cocaine – only to a lesser extent – this white powder feels so fantastic to your brain that it usurps your willpower in order to get its next fix. Your brain sends out powerful signals to obtain a sweet release, and your hand reaches for the cream cheese pastry. Like any addiction, it’s not easy to beat – take small steps in reducing your sugar intake, and reward yourself with something other than dessert for each little victory.

2. You aren’t getting enough protein in your diet. The body needs fuel to survive, and the best source for this energy is protein. If your body doesn’t get enough protein throughout the day, it starts to lose energy. Your brain sends out panic signals: I need energy now!!! Nothing gives your body a boost of quick energy like a mouthful of sugar – just ask any kindergarten teacher. You reach for a candy bar in the afternoon, because you didn’t eat enough protein in the morning. Make a point to eat a high protein diet – and watch as your sugar cravings virtually disappear.

3. You have used up your willpower for the day. You wake up early for a run, skipping the snooze button, order a healthy breakfast of oatmeal instead of a doughnut, and then decline the chocolate cake at the office birthday party. You walk right past the bowl of gummy bears on your co-workers desk, order a salad at lunch (dressing on the side) and drink water instead of juice during the afternoon. You’ve been “good” and practiced restraint all day – so when your husband brings home a package of gourmet cookies in the evening, you devour them. All of them. Willpower is a finite resource; it’s a bad idea to go on a diet, try to trim your household budget and stop shopping online all at the same time. You can’t follow the rules exactly every minute of your life, so at the end of the day when you are tired and your willpower is too – you reach for a cookie. And another. Learn to recognize what triggers your evening sugar cravings, and plan to reward yourself in a non-edible way when you feel the urge to eat sweets coming: buy a bouquet of flowers, go for a walk with your dog or watch a funny movie.

4. Sweets remind you of happy times. As children, we are given sugary treats when we behave well or when times are happy (like holidays). We learn to associate the taste of sugar with happy feelings, and as adults, we try to recreate those sweet childhood memories with a chocolate chip cookie, popsicle or ice cream cone. While everyone deserves to indulge now and then, emotional eating rarely brings the satisfaction you crave – and often it just makes you eat even more as you search for those happy feelings. Let yourself have one awesome treat each week, like a hot fudge sundae or scrumptious cupcake, eat it very slowly and enjoy every minute of it. This way you won’t feel like you are denying yourself – and you can sample the sweet treats that you truly want without giving in to cravings.

So if you struggle with sugar cravings and addictions you are not alone!  It's a normal phenomenon that attacks many of us!  But know that you can make a change.  It just takes a little will power to do so!

ASK ME HOW YOU CAN GET INVOLVED IN MY NEXT 30 DAY CLEAN EATING AND SHAKEOLOGY GROUP TO TEACH YOU HOW TO KICK THE CRAVINGS, EAT REAL FOOD, GAIN ENERGY, CONFIDENCE AND LOSE WEIGHT!!

Right now the markets are filled with fresh strawberries and raspberries and that made me think about one my favorite ways to enjoy them together, in this strawberry and avocado spinach salad with raspberry balsamic vinaigrette. You might think that it is a bit odd combining strawberries in the salad and raspberries in the dressing but they work beautifully well together especially in a baby spinach salad with cool and creamy avocado, salty bacon and tangy blue cheese! Individually all of the ingredients in this salad are pretty amazing but combined they take things to a whole new level! This strawberry and avocado spinach salad in raspberry balsamic vinaigrette is so easy to throw together and it makes for a tasty treat of a light meal on hot summer days!

This salad has been a favorite of mine for years and I am still making it many times every summer!

Strawberry and Avocado Spinach Salad in Raspberry Balsamic Vinaigrette

A fresh summer strawberry and baby spinach salad with avocado and bacon in a raspberry vinaigrette that just screams summer!

Servings: 2

Prep Time: 10 minutes

Cook Time: 0 minutes

Total Time: 10 minutes

Ingredients

1 (5 ounce) package baby spinach

2 cups strawberries, sliced

1 avocado, diced

4 slices bacon, cooked and crumbled

1/4 cup blue cheese, crumbled

1/4 cup pecans, coarsely chopped

1/4 cup raspberry white balsamic vinaigrette

Directions

Assemble salad, toss in dressing and enjoy!

Option: Goat cheese or feta also work well in place of the blue cheese.

Option: I like to throw in some fresh peas when available in spring.

Quinoa and Vegetable Stir Fry

Yields: 5 | Serving size: 1 cup | Calories: 250 | Total Fat: 13 g | Saturated Fats: 2 g | Trans Fats: 0 g | Points Plus: 7 | Previous Points: 5 | Cholesterol: 0 mg | Sodium: 182 mg | Carbohydrates: 28 g| Dietary fiber:5 g | Sugars: 1 g | Protein: 9 g

Ingredients

1 cup pre-rinsed quinoa

2 cups vegetable broth, optional chicken broth

1 tablespoon olive oil

1 teaspoon sesame seed oil

1 cup finely diced carrots

1/2 cup minced green onions

2 cloves garlic, minced

1/2 cup frozen peas (thawed)

2 eggs, beaten (omit for vegetarian)

Kosher or sea salt to taste

2 tablespoons lite soy sauce, Optional Gluten-Free soy sauce, Tamari or Bragg Liquid Aminos

Directions: In a medium saucepan, add quinoa and broth, turn to medium-high heat, cover, bring to

a boil and reduce heat to a simmer. Cook until all liquid has been absorbed, about 15 minutes. 

Remove from heat and allow to cool. Refrigerate quinoa until cold, approximately two hours. Save 

time by cooking ahead and make the stir-fry the next day.

In a large skillet, heat oils to medium-low heat, add carrots and green onions, cover and cook until 

tender, approximately 8 minutes. Add garlic, cook one additional minute. Add quinoa and peas, cook until heated through, 5 to 6 minutes.

If using eggs, push quinoa to the sides of the skillet, add eggs and scramble. Stir to combine scrambled eggs with quinoa mixture. Add soy sauce and cook just until heated, about 1 minute.

NOTE Brown rice can be substituted for quinoa.

Travelin' Fit

Working full-time, training, and trying to maintain some semblance of a social life can be exhausting. Still, it's a path many of us choose to stay happy, healthy, and fit. We slave over the stove to make macro friendly meals and hit the gym most days of the week, all while holding down the fort at home. In short, we prep.

My regular schedule goes something like this: I pick two nights each week to prep my food for the next 3-4 days. I bulk-cook my chicken—either by baking it in the oven or tossing it on the George Forman grill—divide it into 4-5-ounce portions, steam my veggies, and put together my salads, each of which includes half an avocado and a side dressing. Sure, it's a lot of work, but this way, when I get up at 6 a.m. to hit the gym, I don't have to worry about what I'm going to eat throughout the day. It's packed and ready to go.

DON'T LET A FEW MILES TRAVELED STAND BETWEEN YOU AND YOUR FITNESS GOALS.

Add to all that the turmoil that comes with travel, and the three Ps—plan, prepare, and produce—become more essential than ever. No wonder so many fitness plans unravel on the road. You're tempted by fast food, lured by quick and easy pre-packaged meals, and you can practically hear the double chocolate chip frap at the airport Starbucks calling your name.

Sound familiar? Don't let a few miles traveled stand between you and your fitness goals. Follow my air travel routine to help bypass any nutritional away-from-home hurdles.

9 ROAD RULES

1

 PACK SMART

There are six little things I always bring with me just in case. Since none of these items need to be refrigerated, all can be easily stowed away in your checked luggage.

PRE-PORTIONED OATS

Keep some complex carbs on hand. It's better to bring along the right carbs than have to resort to scarfing down something unnecessarily unhealthy.

I typically pack enough for 3/4 cup every day as well as an emergency stash of a few additional cups just in case I need to use oats for my evening carb source.

ALMOND BUTTER

Heart-healthy unsaturated fats are essential to a well-rounded diet. Pack a source of healthy fats so you know exactly where yours come from.

QUEST BARS

Quest bars are all natural, low in carbs and sugar, and high in protein. Double-check the nutritional information on your go-to protein bar to make sure it's not just candy in disguise.

PROTEIN POWDER

This is a must. Scoop out enough for 1-2 servings per day, and store them in plastic baggies for easy access.

MEASURING CUPS

If you're anything like me, measuring cups will be handy for meting out your almond butterand morning berries.

BLENDER

Looking to take things even further? Pack an individual-sized blender to make super food smoothie.

2

 REQUEST KITCHEN STAPLES

Call the hotel and request a room with a microwave and refrigerator.

3

 PRIORITIZE PRODUCE

Stop by the local grocery store to get some go-to fruits and veggies. My personal favorites are snap peas, microwavable bags of broccoli, and apples.

4

 SEEK OUT A GYM

Find out if the hotel has a gym, or where to find the gym closest to where you are staying. If there is no gym, go for a morning run or do a bodyweight workout in your room.

This can include basics like squats, push-ups, chair dips, pistol squats, and burpees, as well as core exercises like planks, bicycle crunches, and V-ups.

5

 GO A LA CARTE

Customize the hotel menu to meet your macros. Most hotels have a restaurant, and you should be able to order a la carte items. My go-to breakfast at the hotel is a six-egg-whiteand veggie omelet with 3/4 cup oats and berries.

In the rare instance where this is impossible, I make a shake in my room with unsweetened vanilla almond milk, a scoop of protein, spinach, and blueberries. I have that with a side of oatmeal.

If you find yourself even more limited, mix a scoop of protein into your oatmeal and add some berries for a delicious concoction. All of these options are high in protein and offer up the right amount of complex carbs and morning sugars.

6

 THINK PORTABLE

When ordering at restaurants, stick to lean fish, veggies, and complex carbs. Ask the chef to hold the butter and oils and get sauces on the side. Skip the wine and order an extra glass of water. If it's a special occasion, or you have a real hankering to indulge, stick to a glass of red wine or a vodka soda—just make sure it's not a regular occurrence.

WHEN ORDERING AT RESTAURANTS, STICK TO LEAN FISH, VEGGIES, AND COMPLEX CARBS.

7

 CUSTOMIZE THE MENU

When working long hours, I often have to cut my workouts short. Instead of being able to leisurely take my time, I'm often limited to one hour from start to finish. I make the most of my time by pushing hard, doing supersets, and sticking to a short 45-60 second rest period between sets.

8

 HAVE FORETHOUGHT

I can't stress this enough: Plan in advance. Think about your trip, anticipate your environment, and bring what you need so you're not stuck without any healthy options.

9

 DRINK UP

Stay hydrated, and make sure you take in enough fluids. The stale air circulating in airports makes me super dehydrated, so I always bring an empty shaker bottle with me through security to fill up at the drinking fountain before boarding my flight. I pack all my travel day meals in my carry-on so I'm set in case of any delays.

STAY HYDRATED, AND MAKE SURE YOU TAKE IN ENOUGH FLUIDS.

An extra scoop of protein or a Quest bar is also a great, easy grab-and-go option. Also, make sure to pack supplements ahead of time and store vitamins in baggies so you know what to take and when to take it.

CLEAN EATING ON CAR TRIPS

While the distance might be shorter, road trips come with their own set of nutritional hurdles. But prepping food in advance, having easily portable snacks on hand, and choosing healthy fast food alternatives when necessary can help you avoid gas-station temptation.

Hug the curves of the road without packing unnecessary weight onto your curves with these road trip tips.

1

 BRING A COOLER FULL OF GOODIES

Packing plenty of water and healthy snacks like your favorite sliced fruits and veggies, yogurt,almonds, Quest bars, and hummus is the best option. You'll be able to stick to your macros and have a strong line of defense against temptation when hunger strikes.

2

 CHOOSE SMART

If you're gassing up and can't resist grabbing a snack from the attached mini mart, shop smart. Gas stations usually have pre-made protein drinks in the cooler. Buy one of those and a protein bar, if needed.

Plain (not movie theater butter) popcorn is another option to help satisfy that need to munch.

3

 REDEFINE FAST FOOD

OK, so you're not going to make fast food healthy, but you can make healthier menu choices. Grilled chicken patties sans bun are a healthier option.

Also, salads with light dressing on the side—as opposed to salads doused in the creamy, full-fat alternative—are generally a safe option.