Tips for eating out

Its Friday and I'm sure your weekend is packed with parties, family getogethers, birthday parties or dinner at a restaurant. As I'm writing this sentence my blood pressure is already starting to rise because I know that all of these things are filled with high fat, sugary, and hard to resist temptations. The last picnic I went to the menu consisted of pigs in a blanket, roast beef, stuffed chicken breasts, mashed potatoes, salad, and fruit salad. Oh, and need I forget the beer, liquor, pop, cookies and cake! So needless to say there was not much for me to choose from. I did my best to keep it clean. People kept giving me weird stares and offering me cake and cookies. I politely declined and drank my water and ate my fruit. When I got home I prepared myself a healthy snack.

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips fromTosca Reno's Stripped book to keep your blood pressure in check! 

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more. 

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar. 

4. Broth is best. When there is no salad option have a broth based soup.

5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols. 

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out). 

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing.

If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic. 

One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.

Meet a friend at the gym

Have a game night at home with healthy clean snacks

Batters up- organize a kickball or softball game in your neighborhood or with the kids.

Volunteer together at a local charity

Meet at the park for a walk or bike ride

Take a zumba class with friends- 

Eating clean and creating a healthy lifestyle doesn't have to mean that you are becoming a boring person. There is so much more to experience than food and drinks! Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!!

Healthy Pumpkin Oatmeal Chocolate Chip Cookies

The recipe is so simple, and it’s so easy to customize based on your taste buds and nutritional needs.  Just start with a can of pumpkin puree and 2 cups of oats (quick or old fashioned will do).  Add a teaspoon or two of any spices and flavorings you like (I used pumpkin pie spice and vanilla), and one cup of your favorite mix-ins like chocolate or carob chips and walnuts.  If you want to add a little extra nutrition, sprinkle in some flax seeds or wheat germ.  This is such a simple one-bowl dessert, and the best part is these cookies have only 40 calories each and no added sugar!  Now you won’ t have any reasons to skip dessert!

Ingredients

• 1- 15 oz. can or 1⅘ cups of pumpkin puree (NOT pumpkin pie filling)
• 1 tsp vanilla extract
• 1½ tsp pumpkin pie spice
• ¼ tsp sea salt
• 2 cups old fashioned or quick oats
• ½ cup dark chocolate chips
• ½ cup chopped walnuts

Instructions

1. Preheat oven to 350 degrees Farenheit.
2. Line 2 cookie sheets with silpat mats or parchment paper.
3. In a large mixing bowl, stir together pumpkin puree, vanilla, pumpkin pie spice, and sea salt until well blended. Mix in the oats, chocolate chips, and walnuts until well combined.
4. Drop heaping tablespoons of batter onto cookie sheets. You may want to flatten the cookies slightly with a lightly oiled palm or glass since they do not spread in the oven.
5. Bake cookies in preheated oven for 15 minutes – they should be slightly brown on the bottoms. Cool for 5 minutes on the baking sheet and transfer to wire racks to cool for an additional 20 minutes. Store in an airtight container for up to 5 days.

Roasted Garlic & Jalapeno Whipped Feta

Whipping feta with a little Greek yogurt and olive oil smooths out the texture and makes it a perfect spread for sandwiches and burgers as well as a yummy dip for pita chips.  We tried it both ways – first as a dip, and then as a spread for turkey pita burgers with spinach, cucumber and tomatoes.

1 whole bulb of garlic

3 to 4 whole jalapenos

3 tablespoons olive oil, divided

16 oz block of feta cheese, crumbled

1/4 cup plain, nonfat Greek yogurt

1 lemon

salt and pepper, to taste

Preheat oven to 400 degrees F.  Slice the top off the bulb of garlic.  Drizzle with 1/2 tablespoon of olive oil and wrap loosely in aluminum foil.  Lightly oil the jalapenos with 1/2 tablespoon of olive oil.

Place the jalapenos and the aluminum-wrapped garlic bulb on a baking sheet in the preheated oven for 25 to 30 minutes. The jalapenos may be done a little bit sooner than the garlic, so keep an eye on them after the 15 minute mark.

When the jalapenos and garlic are done, allow them to cool to room temperature while whipping the feta.  In the bowl of a large food processor, add the crumbled feta, yogurt, remaining 2 tablespoons of olive oil, and the juice and zest of half of the lemon.  Squeeze the garlic cloves out of the bulb (they should separate very easily from the skin) and into the food processor.  Process until smooth and creamy.  Add salt and pepper to taste, and transfer to a serving dish.

Peel the skin away from the roasted jalapenos – it should be thin and papery, and very easily removed.  Slice open vertically and scrape out the seeds and membranes before dicing.  Stir the diced jalapenos by hand into the whipped feta.  Serve with toasted pita, chips, or crackers.  Can be stored in the fridge in an air tight container for up to 5 days.

Kale, Spinach and Greek Yogurt Dip

 Since it’s mainly Greek yogurt and veggies, it’s a fairly guilt-free snack option that’s perfect for parties since it doesn’t taste like “health food.”  Of course it’s delicious on chips, but it’s also a great dip for celery or carrots or even cucumber slices.  If you’re hesitant to try this because of the kale, don’t be afraid!  It’s hardly detectable in the dip once everything’s been finely chopped, and it’s a great way to sneak in an extra serving of leafy green veggies.  The key to making this dip extra delicious is chopping your veggies as fine as possible, and letting it sit in the fridge for a few hours before serving so that the flavors have time to meld.

Ingredients

• 2 cups fat free or 2% Greek yogurt
• 3 tbs mayonaisse (I used the olive oil kind)
• 2 tbs honey or agave nectar
• 2 garlic cloves, minced
• ½ tsp salt
• ¼ tsp pepper
• ¼ tsp smoked paprika
• 1 cup finely shredded kale
• 1 cup finely shredded spinach
• 3 green onions, finely chopped
• ⅓ cup finely chopped water chestnuts, drained (optional)
• ⅓ cup finely chopped red pepper
• ¼ cup finely chopped carrots

Instructions

1. In a large mixing bowl, stir together the yogurt, mayo, honey or agave, garlic cloves, salt, pepper and paprika until well combined.
2. Add the remaining ingredients and mix well. Keep refrigerated until ready to serve – this dip can be prepared up to 2 days in advance.

Broccoli Cheese & Quinoa

Finding healthy, easy side dishes is of my biggest challenges when trying to stick to eating clean.  When you’re aiming for 100+ grams of protein per day, meals tend to get a little boring over time.  There are only so many variations of lean protein, low glycemic carb, and green veggie that you can eat before you are sick and tired of clean eating.  Luckily, this dish is simple, quick and seriously yummy.  It totally feels like healthy comfort food.

Ingredients

• 1½ cups uncooked quinoa, rinsed
• 2¼ cups vegetable or chicken broth, or water
• 2 cups chopped broccoli florets
• 1½ cups shredded cheddar cheese
• ¼ tsp. pepper
• ½ tsp salt (may reduce or omit salt if using broth)

Instructions

1. In a medium sauce pan over medium heat, bring the quinoa, broth or water, and broccoli to a boil. Stir gently, reduce heat to medium-low and cover.
2. Let simmer, covered, for about 20 minutes, or until the quinoa has absorbed all of the liquid.
3. Fluff quinoa gently with a fork and mix in the shredded cheese, salt, and pepper.

How to eat clean on a budget

Eating clean isn’t complicated—nor does it have to be pricey. Clean eating is about embracing a few basic healthy-eating principles. In every recipe, try to boost nutrient-dense ingredients like fruits, vegetables, lean protein, whole grains and heart-healthy nuts, while watching the sodium, saturated fat and portion size. In the process, I’ve discovered that eating clean can actually save you money with just a little extra planning.

Just follow these 5 easy budget tricks and you’ll be eating clean and spending less. You can’t beat that!

1. Limit Processed Food

Budget Tip: Make Your Own Frozen Dinners
I love to cook, but after working 12 hours at the dental office, the last thing I want to do is cook dinner at home. Yet when I get home, I won’t be ordering take-out or heating up a frozen dinner—I’ll be eating a home-cooked meal. How? On days when I do cook at home, even though I’m only feeding my hubby and me, I make enough food for at least 6 portions. We freeze the extra portions in individual containers and label them. After a few weeks, our freezer is stocked with "homemade frozen dinners." Not only do we save money, we’re also avoiding a ton of extra calories, saturated fat and sodium from take-out or restaurant meals. 

2. Watch the Sodium

Budget Tip: Cook With Dried Herbs and Vinegar
Yes, the average restaurant meal at a full-service restaurant delivers more than 3,500 mg of sodium (yikes!). That’s why cooking healthier meals at home is key to limiting your salt intake. You can boost flavor without reaching for the salt shaker (or at least use less salt) by using dried herbs and spices and adding vinegar or citrus to foods. Try a drizzle of balsamic vinegar and olive oil over salad, a mix of thyme and sage in sauces or a sprinkle of rosemary to flavor chicken. Try Epicure. Low in sodium or sodium free. 

Eat Less Meat

Budget Tip: Embrace Beans
Clean eating doesn’t mean giving up meat entirely, but curbing your meat consumption helps you cut back on saturated fat, which can raise your cholesterol and is bad for your heart. To get your daily protein, try beans. Beans are delicious, hearty and can improve cholesterol levels. Beans are also inexpensive and don’t require refrigeration, so they are a fantastic pantry staple. For the healthiest and least-expensive option, try dried beans. If using canned, make sure to give the beans a good rinse to remove excess sodium.

4. Eat More Vegetables

Budget Tip: Stock Up on Frozen Vegetables
Most  fall short of reaching the average recommended daily amount of 2½ to 3 cups of vegetables—which means they’re missing out on key vitamins, minerals and fiber. But fresh vegetables can be expensive, and if you don’t use them quickly, they often end up in the trash or compost bin. Frozen vegetables are a great budget way to make sure there are always vegetables in the house. Add frozen vegetables to stir-fries, soups and pastas for a nutrient boost, or simply steam for an easy veggie side.

5. Choose Whole Grains

Budget Tip: Hit the Whole Grain Bulk Bins
Whole grains have beneficial nutrients that refined grains are missing, like magnesium to help your body produce energy and fiber to help you feel fuller longer. Examples of whole grains include brown rice, quinoa, barley, oatmeal and whole-wheat pasta. To save money and packaging, look for grocery stores or co-ops with bulk bins or the Bulk Barn.  Although not every item is always cheaper, on average, buying from the bulk bin can save up to 89 percent; it also allows you to control exactly how much you purchase. This means I can get just 1 cup instead of having to buy a larger, more expensive package.

If you like this post, share it with friends and family

xo

Cait

Sore Muscles-Rest Day or Workout? What to EAT??

So I have been working out intensely for the past year and I still experience muscle soreness!  Just this last week I had a nice little reunion with T25 and man legs are hurting!  My thighs, butt and abs are just aching!  I have been doing P90X3 for days and there are lots of squats and lunges but it just goes to show that when you switch up your workouts you still work your muscles in a different way!  So instead of taking a rest day and using that as an excuse not to workout.  I chose a workout that did not target my lower body!  Instead doing an upper body workout!  I did some research about working out and muscle soreness since so many of my customers experience it when they start my challenge groups.  I figured it would be well worth sharing with all of you as well!  Who isn't sore from working out at one point or another!  It's best to know how to handle this discomfort. 

It's common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that. The only way to avoid muscle soreness is to not workout at all!  And that is certainly not going to get you that body you envision in your mind!

Muscle soreness has two primary causes. The first soreness you experience happens during your workout ("the burn") and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).

The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.

This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don't let your muscles recover and repair, they will continue to break down and you will actually get weaker.

To help prevent soreness in the future, and alleviate some of it now, be sure to: 
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes.

2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.

3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of "actively recovering" with light exercise, you'll probably be sore longer.

 One technique I've seen with some success to reduce muscle soreness is to use a foam roller regularly as a part of a cool down. Plus it just looks amazing to stretch out your muscles.  The key is to find the sore spot and lay on it.  So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage!  Feel the knots and tension melt away!

There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster.

The most important meal you eat is the one that you have directly after your workout.  for about an hour after your workout, there's a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.

The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body's supply is with protein. That means meat, chicken, eggs, fish or whey protein powder.

The second thing you need is some carbohydrates. Exercise draws upon your body's stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: "Hey, she's exercising, let's give her some fuel!" Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits).

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body is like the plant in Little Shop of Horrors: It's crying "Feed me!" and it won't take no for an answer. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what's the best meal, or combination of foods, to have post-workout? 


Shakeology is a great post workout meal.  It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did.  At least you don't have to stand there in the kitchen wondering if what you are eating is the right option.  Instead whip up a shake and go!  It honestly is refreshing and delicious!

Results and Recovery Drink -

P90X^® Results and Recovery Formula^® tastes so great, you won't believe how good it is for you! When recovering from intense workouts, Results and Recovery Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth orange flavor makes it the perfect post-workout reward.

Benefits:

• Dextrose-based formula for optimum glycogen replenishment*
• A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*
• Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth*

Chicken and Mixed Vegetables

Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a Bvitamin that's important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.

The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fiber. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.

Breakfast Anytime: Egg Omelet with Avocado

Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Hint: I also stir-fry a sliced apple into the mix. Serve with avocado for a nice dose of fiber and monounsaturated fat.

At the Gym: Whey Protein Shake

I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries (my favorite) and water, or with almost any combination of ingredients; I've thrown in a spoonful or two of peanut butter, oatmeal or sliced apple, or made it plain with water. All work. The whey provides the protein; the berries provide the carbs. (You can of course make the shake with milk or soymilk, but watch out for the calories. I don't recommend making shakes with juice.)

The Three S's: Salmon, Spinach and Sweet Potato

Here's the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It's an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size: While these additions are all brimming with health, they're also high-calorie items.

Bodybuilder's Delight: Tuna, Brown Rice and Vegetables

You can't go to a "hard core" gym without seeing a bodybuilder eating this old classic from a Tupperware container. A single can of light tuna canned in water and drained provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fiber and carbs, load up with the vegetables and you're good to go.

You can't go wrong with any of those five, or variations thereof. They'll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you'll be on the way to the body of your dreams.

Remember no pain no gain!!!! 

Pre Planning Healthy Snacks

There is a way to stay on track and eat healthy while on the go.  It just takes a little planning.  I have outlined some healthy snacks and have created a video for you so that you can see exactly how I prep my weeks.  I spend a few hours each week baking grilled chicken for wraps and salads, cutting up fruits and veggies and portioning it into baggies along with nuts and hummus to make a complete snack.  The key to sustaining your energy and blood sugar all day long is to pair healthy complex carbs (fruits and veggies) with a protein (nuts, hummus, avocados, cottage cheese) at each meal.  This prevents the crash in blood sugar which can lead to binging! 

I always sit down with my pen, paper and weekly calendar and plan out all my meals and snacks for my fiance and I. Then hit up the grocery store.  Afterwards I spend a few hours preparing my snacks and getting organized for the week. 

I also have another list of snacks HERE

I love the eat clean magazine, I find a lot of my recipes from this magazine.  They even give you a 2 week meal plan that I pick and choose new ideas, especially for snacks.  I also use the gracious pantry website for meal ideas as well.

I sit down with my grocery list, pen, paper and magazines and create a 2 week meal plan for us.  Then I hit up the grocery store!

Here are all my prepared snacks!

I have included a list of some healthy snack ideas for you to use!

1. 20 grapes and 1 low fat string cheese.
2. 2 cupped handfuls of strawberries and a scant handful of raw unsalted cashews
3. handful of carrots and cucumbers and 1 tbsp skinny hummus.
4. 2 whole wheat rice cakes (no salt added) with 1 tbsp all natural pb (look at the label it should say dry roasted peanuts only) and 1 tbsp raisins on top
5. 1 cup plain greek yogurt, 1 orange cut up with 1 tbsp almonds.  If its to tart for you add a tiny bit of honey or agave nectar.
6. 1/2 cup cottage cheese and a handful of fresh berries.
7. 1 banana with 1 tbsp all natural nut butter
8. 1 apple with 1 tbsp nut butter or a handful of raw unsalted almonds.

Oh and of course my favorite meal of the day....SHAKEOLOGY!  It's either a meal or a snack each day!  Quick and easy, no thought required!  Just blend and Go!

If you ever need help with meal planning please email me and I'd love to sit down with you and come up with some healthy alternatives!  This is my passion and I love helping other people!

 You can do this, you can change your life and feel amazing!

Eating for best long-term results

I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance once you goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!  Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below

What to do:

• 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 to Avoid:

• 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.

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 handful of cooked cereal
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

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
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

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 Sugar

 

For more tips on what a typical day of eating looks like for me and how I prepare go to my meal planning page! 



Have a great day!


xoxox,