2012 is off to a great start for me. I've worked out two mornings in a row and I've planned my meals for the week. Now, more than ever, I have to meal plan or dinner just won't happen. I started a part-time job in November and it's been a seriously tough adjustment on my life. Even working just 20 hours a week has created a need for organization and planning my time wisely. I don't have the luxury of perusing Facebook or Pinterest for hours or even the time to prepare lengthy meals from scratch. However, I can still do the latter with a little bit of preparation.
For example, when I come home from the grocery store, I wash, cut and prep my veggies for their intended meal.
Today's Dinner:
Pork Tenderloin - pan-seared and finished in the oven
Collards Greens - braised in turkey stock from Christmas dinner
Stewed Tomatoes
Hoppin' John - Brown rice, black eyed peas, nitrate-free bacon
Bob's Red Mill Cornbread Mix
Tuesday:
Breakfast: Smoothie - whey protein powder, half frozen banana, flax seeds, gogi berry powder, almond butter, almond milk
Lunch: Leftovers from Monday's dinner
Dinner: Homemade Chicken Noodle Soup - carrots, celery and onions are already chopped
Wednesday:
Breakfast: 2 egg omelette, organic baby spinach, homemade salsa
Lunch: Chicken Salad (using leftover chicken)
Dinner: Baked Chicken, Roasted Cauliflower & Brussels Sprouts, Fingerling Potatoes
Thursday:
Breakfast: Steel Cut Oatmeal, raw honey, blueberries
Lunch: Turkey & Avocado pita
Dinner: Tilapia Veracruz - onions, garlic, tomatoes, olives and capers in a wine/fish stock sauce
Broccolini, side of Spinach Salad
Friday:
Homemade Pizza Night - grass-fed ground beef, organic nitrate-free pepperoni
All of the above vegetables have been washed and prepped. When it comes time to cook them, I just toss them in a pan and dinner is ready in no time. All of these meals are ready in under 30 minutes. Take that Rachel Ray!
Monday, January 2, 2012
Sunday, January 1, 2012
Starting 2012 with a "clean" slate!
Since August 2010, I have been eating a "clean" diet of healthy whole foods with no preservatives, trans fats, high fructose corn syrup, food dyes, msg, and other man-made chemicals that masquerade as food. I've shunned a few prescriptions, lost 31 pounds, dropped 2 dress sizes, don't have daily headaches anymore, have tons more energy and just feel healthier. But, the latest and most interesting news is that my Hypothyroidism is seemingly disappearing! I've gone from .175 mcg to .125 mcg in the last year and my doctor thinks it's due to my new lifestyle! Whoever would have thought that FOOD could cure? Well, I actually believe that or I wouldn't be doing all of this.
Today is January 1. The day when millions of folks resolve to eat better, lose weight, stop smoking or get organized. Well, I'd like to be the one to help you do all of that - except get organized, I'm not so great at that!
So, it's Day 1. Grab a notebook or computer (if that's your thing) and start planning. Let's plan out your meals for the week and figure out how to stock your pantry.
Write down your family's favorite go-to meals. Make a Master List of those meals (there should be at least 20 to choose from). Then, every week, peruse your list and make your dinner plans for the week. I've learned that when I meal plan, there's a lot less waste in my fridge and when Thursday rolls around, I'm not stuck with "what's for dinner?"
Your weekly meal plan could be as simple as Monday - Chicken; Tuesday - Pork; Wed - crock pot night, etc...
Then, from there I look at my favorite blogs, Clean Eating magazine, Food Network magazine, All Recipes, Food Network.com, and other favorite sites to find specific recipes for the chicken, pork, fish or vegetarian dishes I'm having that week. It is essential to plan.
On Sat or Sun, I do my grocery shopping for the week and when I get home, I look at my meal plan and wash, prep and cut my veggies for my meals that week. Last week it took me 40 min to prepare all my veggies. I lay out a huge cutting board and colander and wash and chop away. Everything is stored in plastic bags or bowls marked with the meal they are intended for. It makes dinner time prep go so fast!
Now, on to stocking a "clean" pantry. If you are anything like me, and there's a cookie in your house, it's going to be gone while no one is looking! So, I just don't buy them. There's not one bag of candy, cookies or treats in our house. I just can't be tempted. I mean it's ok to occasionally have a treat, but to have them on hand on a daily basis is just setting yourself up for failure. I had a tin of homemade Christmas cookies on the counter (3 varieties) over a 2-week period and I gained a couple of pounds, but most horribly, it was all in my belly! Sugar goes straight to my gut - so gross! So, I started the new year off with a great workout this morning and a run yesterday. That's right, I RAN!! Something I don't normally do unless someone is chasing me or I'm going to miss a plane. I registered myself for the Rock n Roll Half Marathon in DC, in March! A huge challenge for me, but I'm very excited. Now, onto the pantry...
Your clean pantry should always contain:
Clean grains like quinoa, wild rice, whole wheat couscous, steel cut oats
sea salt
ground flax seed
natural peanut or other nut butters, like almond or cashew
BPA-free, Organic canned foods for convenience (like beans, tomatoes)
Unbleached flours
Cold-pressed olive oil
Raw honey
raw, unsalted nuts & seeds
Spices & herbs
Your fridge should always have:
greek yogurt
raw or Organic milk (or milk substitutes like almond milk)
fermented foods like sauerkraut or pickles (and not Vlasic!)
Meats:
I buy grass-fed beef, pork and pastured chicken. I also buy sustainable, wild seafood.
You can find a complete grocery shopping list on my blog post from Tues, Oct. 4.
In order to lose weight, this is THE only plan you need:
Breakfast - You need to start your day with a protein like an egg or whey protein shake. Some of the specialty food items I eat are purchased on Amazon. You'll find a link to my Amazon store on the left side of my blog under Links.
Snack - nuts or pumpkin seeds, whole fruit
Lunch is usually another protein source with a veggie, like carrots, cucumber slices, edamame, tuna salad, chicken salad, or a wrap with homemade mayo.
- Drink lots of water throughout the day -
Afternoon Snack - frozen organic grapes, crackers with hummus, sliced pineapple, plain greek yogurt with raw honey, green smoothie
Dinner - Time to break out your meal plan - is it Fish Night? To really boost weight loss in the beginning, skip a side of rice, potatoes or starch and add an extra veggie. For example, Broiled Tilapia with roasted Broccoli & Cauliflower, with side salad.
You'll notice there's no muffins, bagels, baked goods or scoops of ice cream here. Not that those are completely off limits for you, but I don't eat them anymore. There's no healthy redeeming qualities about eating a 400 calorie muffin. In order to lose weight, you have to STOP buying these white flour, sugar bombs.
Ok - that's it for now. You've got some homework to do.
Good luck and let me know how it all goes! Remember, you are not alone in this journey!
Until next time, Eat Real Food...Cindy
Today is January 1. The day when millions of folks resolve to eat better, lose weight, stop smoking or get organized. Well, I'd like to be the one to help you do all of that - except get organized, I'm not so great at that!
So, it's Day 1. Grab a notebook or computer (if that's your thing) and start planning. Let's plan out your meals for the week and figure out how to stock your pantry.
Write down your family's favorite go-to meals. Make a Master List of those meals (there should be at least 20 to choose from). Then, every week, peruse your list and make your dinner plans for the week. I've learned that when I meal plan, there's a lot less waste in my fridge and when Thursday rolls around, I'm not stuck with "what's for dinner?"
Your weekly meal plan could be as simple as Monday - Chicken; Tuesday - Pork; Wed - crock pot night, etc...
Then, from there I look at my favorite blogs, Clean Eating magazine, Food Network magazine, All Recipes, Food Network.com, and other favorite sites to find specific recipes for the chicken, pork, fish or vegetarian dishes I'm having that week. It is essential to plan.
On Sat or Sun, I do my grocery shopping for the week and when I get home, I look at my meal plan and wash, prep and cut my veggies for my meals that week. Last week it took me 40 min to prepare all my veggies. I lay out a huge cutting board and colander and wash and chop away. Everything is stored in plastic bags or bowls marked with the meal they are intended for. It makes dinner time prep go so fast!
Now, on to stocking a "clean" pantry. If you are anything like me, and there's a cookie in your house, it's going to be gone while no one is looking! So, I just don't buy them. There's not one bag of candy, cookies or treats in our house. I just can't be tempted. I mean it's ok to occasionally have a treat, but to have them on hand on a daily basis is just setting yourself up for failure. I had a tin of homemade Christmas cookies on the counter (3 varieties) over a 2-week period and I gained a couple of pounds, but most horribly, it was all in my belly! Sugar goes straight to my gut - so gross! So, I started the new year off with a great workout this morning and a run yesterday. That's right, I RAN!! Something I don't normally do unless someone is chasing me or I'm going to miss a plane. I registered myself for the Rock n Roll Half Marathon in DC, in March! A huge challenge for me, but I'm very excited. Now, onto the pantry...
Your clean pantry should always contain:
Clean grains like quinoa, wild rice, whole wheat couscous, steel cut oats
sea salt
ground flax seed
natural peanut or other nut butters, like almond or cashew
BPA-free, Organic canned foods for convenience (like beans, tomatoes)
Unbleached flours
Cold-pressed olive oil
Raw honey
raw, unsalted nuts & seeds
Spices & herbs
Your fridge should always have:
greek yogurt
raw or Organic milk (or milk substitutes like almond milk)
fermented foods like sauerkraut or pickles (and not Vlasic!)
fresh seasonal produce cut & ready to eat or cook;
Dark leafy greens like Kale, Collards, broccoli, zucchini, red leaf and green leaf lettuce are good choices. Try new veggies you haven’t eaten before like artichokes, eggplant, Swiss chard, okra, or Bok Choy!
Carrots, celery, onions - this trinity is great to keep on hand for endless meal possibilities
Meats:
I buy grass-fed beef, pork and pastured chicken. I also buy sustainable, wild seafood.
You can find a complete grocery shopping list on my blog post from Tues, Oct. 4.
In order to lose weight, this is THE only plan you need:
Breakfast - You need to start your day with a protein like an egg or whey protein shake. Some of the specialty food items I eat are purchased on Amazon. You'll find a link to my Amazon store on the left side of my blog under Links.
Snack - nuts or pumpkin seeds, whole fruit
Lunch is usually another protein source with a veggie, like carrots, cucumber slices, edamame, tuna salad, chicken salad, or a wrap with homemade mayo.
- Drink lots of water throughout the day -
Afternoon Snack - frozen organic grapes, crackers with hummus, sliced pineapple, plain greek yogurt with raw honey, green smoothie
Dinner - Time to break out your meal plan - is it Fish Night? To really boost weight loss in the beginning, skip a side of rice, potatoes or starch and add an extra veggie. For example, Broiled Tilapia with roasted Broccoli & Cauliflower, with side salad.
You'll notice there's no muffins, bagels, baked goods or scoops of ice cream here. Not that those are completely off limits for you, but I don't eat them anymore. There's no healthy redeeming qualities about eating a 400 calorie muffin. In order to lose weight, you have to STOP buying these white flour, sugar bombs.
Ok - that's it for now. You've got some homework to do.
Good luck and let me know how it all goes! Remember, you are not alone in this journey!
Until next time, Eat Real Food...Cindy
Tuesday, November 29, 2011
Canned Foods & Soups = Poison to our bodies
This article was released last week on canned food and the BPA contained in the lining and it sickens me that the cans are still on store shelves and in your pantry ready to be consumed by your children and yourself. Do you not believe these studies or are you just turning a blind eye to potentially poisoning your children? I grew up on Campbell's soups, Progresso, Spaghettio's and the like - perhaps that's what caused my thyroid disorder...
Here's the article:
People who ate canned soup for a Harvard study had BPA levels 1,200 percent higher than those who ate freshly-made soup. Is it time to nix canned foods from the kitchen?
Eating canned soup can cause the amount of BPA in the body to soar, compared to eating soup made with fresh ingredients, according to findings from the Harvard School of Public Health. BPA — that's bisphenol A, a widely-used chemical found in plastic and canned food packaging — is an endocrine disruptor that some researchers have linked to obesity, breast cancer, neurological disorders and more. The Food and Drug Administration says a small amount of BPA in the body is OK but maintains that its overall health effects are unclear. Meanwhile, Canada has declared BPA a toxin, and Europe has banned BPA in baby bottles. The chemical is thought to be especially harmful to fetuses, infants and young children.
Here's the article:
People who ate canned soup for a Harvard study had BPA levels 1,200 percent higher than those who ate freshly-made soup. Is it time to nix canned foods from the kitchen?
Eating canned soup can cause the amount of BPA in the body to soar, compared to eating soup made with fresh ingredients, according to findings from the Harvard School of Public Health. BPA — that's bisphenol A, a widely-used chemical found in plastic and canned food packaging — is an endocrine disruptor that some researchers have linked to obesity, breast cancer, neurological disorders and more. The Food and Drug Administration says a small amount of BPA in the body is OK but maintains that its overall health effects are unclear. Meanwhile, Canada has declared BPA a toxin, and Europe has banned BPA in baby bottles. The chemical is thought to be especially harmful to fetuses, infants and young children.
The soup study
To test the amount of BPA absorbed by the body, volunteer participants in the Harvard study ate a can of vegetarian soup each day for five days, while another group ate soup made from fresh ingredients. Then, BPA levels were measured in the participants' urine. For those who ate canned soup, their BPA levels were 1,200 percent higher compared to those who ate freshly-made soup. Time.com reports that the Harvard study, first published in the Journal of the American Medical Association, is the first to measure how much BPA the body absorbs from canned food. Though the research zeroed in on canned soup, the results likely apply more broadly to other canned foods and beverages, according to Time.com.Cabinet overhaul?
The Harvard soup study is part of a growing body of evidence that highlights the dangers of BPA, says Rachel Lincoln Sarnoff, the executive director and CEO of Healthy Child Healthy World, a Los Angeles-based group that raises the awareness of harmful environmental chemicals. So, is it time to clear canned foods from the kitchen cabinets? "We have to be realistic: especially for busy families, sometimes packaged foods are a necessity," Sarnoff said in an email. "Rather than recommending that parents overhaul their pantries, we hope that parents will read labels and do their own research to make sure the foods they are choosing are the safest possible."Tips for going BPA-free
- Look for food manufacturers like Eden Organic that are making the shift to BPA-free packaging.
- When choosing a refillable water bottle, choose one made of stainless steel, rather than plastic or coated aluminum.
- BPA is found on sales receipts from retailers, so wash your hands after shopping.
- Because BPA is thought to be especially harmful to babies and children, choose BPA-free baby bottles and sippy cups
- Check your food storage containers as well. Make sure they are BPA-free. Glass is best.
Saturday, November 12, 2011
The Holiday 15
You know when you go away to college and gain the "Freshman 15?" Well last year, the period from Halloween to New Years was almost a record gain for me. I vowed to eat clean in September, but didn't set parameters for myself. For example, I was eating platters instead of plates of food. I was gorging on my holiday favorites and by New Year's Day, I was regretting every last bite I put in my mouth. I was eating whole foods for the most part, but too much and not exercising.
So, this year, things are very different. I actually can't eat that much anymore because my stomach has shrunk and too much food leaves me feeling bloated and sluggish. I've learned to eat slower, chew every bite, savor the meal and feel fuller before my plate is finished. I still have a hard time throwing away uneaten food. I think that comes from the years of brainwashing as a child to "finish your plate, there's children starving in Africa." Well, that is true, but forcing yourself or your child to finish his/her plate is a detriment to their health. Kids are born with the ability to know when they are full and they instinctively stop eating. I've had to catch myself a few times when my kids say they are done and I gently nudge to eat a few more bites. I have to respect their tummies and know that pushing them to eat more will only take away that gift of knowing when to say when!
So, this holiday season is going to be different. I've come to realize that if I want to maintain the 31 pound weight loss thus far, I've got to change up some holiday recipes and perhaps even skip making some of my favorites. For example, I'll be revamping my stuffing recipe. I used to use a bag of cubed dressing and a loaf of torn bread - that's going to change.
I also used to make this cabbage casserole with tons of crackers, butter and milk. Now that I'm dairy free and trying to cut back on carbs, this one will go and be replaced with fresh greens like braised kale. I'll probably be disowned if I don't make mashed potatoes, so perhaps I will keep them and just use chicken broth instead of milk.
I'm swapping out pecan pie for pumpkin pie and making homemade marshmallows to put on top of my sweet potatoes.
So, we'll have plenty of veggies, fresh cranberries, a pastured Organic turkey and a yummy pumpkin pie. I don't think anyone will miss what's not there.
Christmas will be a bit tougher. My parents will visit and their eating habits are not the same. Plus, my family sends a big care package full of cookies, fudge, caramels, and treats galore. It's fun to get and savor a treat or two, but if you're like me, I just can't have it in my house or I gorge on it! The temptation is too difficult. Just knowing those warm cookies my mom just pulled out of the oven are right there on the counter is almost too much to bare. I lack sufficient will power. One is not enough. That's why I just stopped buying any kind of treat. There are no cookies, candy or sweets in my house. Does anyone else have this problem? Surely I'm not alone in the "I can't stop eating these delicious cookies" disorder!
I secretly wish I could just run away and hide during the holidays. They are not the simple fun times I enjoyed as a child. Too much shopping, stress, wrapping, card-making, baking, and parties to attend. I think I may even say no to some this year. The less temptation the better. I'm feeling a bit "Scroogey" at the moment. Hmmm...perhaps I just don't want anything to ruin the strides I have made. 31 pounds is a big deal, 2 dress sizes down is huge for me! I've had to go shopping and buy all new pants of course. I have a whole closet full of clothes I can't wear...that's good and bad!
Luckily I have a goal in March. I registered for a half-marathon. Now, I'm not a runner. Not even close! So this is quite a feat for me. Hopefully the running will help work off some of that pie! And a cookie or two!
So, this year, things are very different. I actually can't eat that much anymore because my stomach has shrunk and too much food leaves me feeling bloated and sluggish. I've learned to eat slower, chew every bite, savor the meal and feel fuller before my plate is finished. I still have a hard time throwing away uneaten food. I think that comes from the years of brainwashing as a child to "finish your plate, there's children starving in Africa." Well, that is true, but forcing yourself or your child to finish his/her plate is a detriment to their health. Kids are born with the ability to know when they are full and they instinctively stop eating. I've had to catch myself a few times when my kids say they are done and I gently nudge to eat a few more bites. I have to respect their tummies and know that pushing them to eat more will only take away that gift of knowing when to say when!
So, this holiday season is going to be different. I've come to realize that if I want to maintain the 31 pound weight loss thus far, I've got to change up some holiday recipes and perhaps even skip making some of my favorites. For example, I'll be revamping my stuffing recipe. I used to use a bag of cubed dressing and a loaf of torn bread - that's going to change.
I also used to make this cabbage casserole with tons of crackers, butter and milk. Now that I'm dairy free and trying to cut back on carbs, this one will go and be replaced with fresh greens like braised kale. I'll probably be disowned if I don't make mashed potatoes, so perhaps I will keep them and just use chicken broth instead of milk.
I'm swapping out pecan pie for pumpkin pie and making homemade marshmallows to put on top of my sweet potatoes.
So, we'll have plenty of veggies, fresh cranberries, a pastured Organic turkey and a yummy pumpkin pie. I don't think anyone will miss what's not there.
Christmas will be a bit tougher. My parents will visit and their eating habits are not the same. Plus, my family sends a big care package full of cookies, fudge, caramels, and treats galore. It's fun to get and savor a treat or two, but if you're like me, I just can't have it in my house or I gorge on it! The temptation is too difficult. Just knowing those warm cookies my mom just pulled out of the oven are right there on the counter is almost too much to bare. I lack sufficient will power. One is not enough. That's why I just stopped buying any kind of treat. There are no cookies, candy or sweets in my house. Does anyone else have this problem? Surely I'm not alone in the "I can't stop eating these delicious cookies" disorder!
I secretly wish I could just run away and hide during the holidays. They are not the simple fun times I enjoyed as a child. Too much shopping, stress, wrapping, card-making, baking, and parties to attend. I think I may even say no to some this year. The less temptation the better. I'm feeling a bit "Scroogey" at the moment. Hmmm...perhaps I just don't want anything to ruin the strides I have made. 31 pounds is a big deal, 2 dress sizes down is huge for me! I've had to go shopping and buy all new pants of course. I have a whole closet full of clothes I can't wear...that's good and bad!
Luckily I have a goal in March. I registered for a half-marathon. Now, I'm not a runner. Not even close! So this is quite a feat for me. Hopefully the running will help work off some of that pie! And a cookie or two!
Monday, October 17, 2011
Fall Menu Planning Ideas
Many of my friends and followers have asked for a list of meals that we eat. I finally put them down on paper. Perhaps it will help me too when it comes to planning our meals! I've started off with just our Fall dinners because I am trying to eat what is in season and available locally. A lot of the dishes are one-pot meals and savory soups. I've listed the recipe source when necessary, but if you have a question on how I prepare something, don't hesitate to ask. Bon appetit!
Fall Menu Planning Ideas:
Main Dish
Chicken/Shrimp Pad Thai (Food Network.com)
Roast Lemon Chicken in Deep Dish Baker
Chicken Enchiladas
Homemade Chicken Nuggets
Chicken Tacos with bell peppers & onions
Pot roast Meatloaf (Jamie Oliver)
Ribolita Soup
Butternut Squash/Apple Soup
Tilapia (Veracruz-style, pan-seared and panko crusted)
Broiled Salmon (Asian style, honey/ginger, mustard/honey sauce)
Seared Sea Scallops
Crab Cakes
Pork Tenderloin
Pork Chops
Garlicky Veg Stir-fry (w/ pork, chicken, shrimp)
Chicken Cassoulet (Foodnetwork.com)
Chili
Beef Stew
Beef & Barley Soup
Pot Roast with carrots and potatoes
Pot Roast with carrots and potatoes
Beef Bourguignon (Julia Child’s)
White Chicken Chili (Tosca Reno)
Spaghetti & Meatballs (Family recipe)
Sides
Steamed Broccoli
Roasted Vegetables with herbs and EVOO (carrots, potatoes, parsnips, cauliflower)
Quinoa with grilled zucchini and feta
Steamed green beans
Sautéed Mushrooms
Orzo with Feta
Raw Kale Salad (Mark Bittman)
Braised Kale
Braised Collard Greens
Brown Rice Pilaf
Couscous with veggies
Sweet Potato Oven Fries
Beans & Greens
Roasted Butternut Squash
Sautéed Sweet Bell Peppers
Until next time...Eat Real Food!
Saturday, October 15, 2011
Calories in, does not equal calories out
Did you know that counting calories is not an effective weight loss tool? We used to think that if we counted the calories in our food and then counted the calories used while exercising, that a weight loss deficit would occur. Sounds simple and easy, but losing weight is a very complicated process that can overwhelm even an educated nutrition or weight loss specialist.
The truth is that a calorie from one type of food is not the same as another. Meaning if you ate 100 calories from one of those 100-calorie bags of cookies, and ate 100 calories from say a teaspoon of peanut butter, you body is going to metabolize them differently. The same holds true for fructose and fruit, if you ate an apple, raisins, dates, apricots or even a banana, you're going to put yourself at risk for increased weight because of the way our bodies metabolize fructose. This is largely because different nutrients provoke different hormonal responses, and those hormonal responses determine, among other things, how much fat you accumulate.
That doesn't mean you should eliminate all fruit, but you should definitely restrict yourself to 1-2 servings a day. Then there's the other fructose, the high fructose corn syrup that is chemically made in a some lab and added to thousands of food products - even those touted as being healthy, like Special K. HFCS is an evil ingredient that you should start avoiding all at costs, especially if you're trying to lose weight.
I'm pretty sure that I've been able to keep my weight off and even continue to lose more weight because I have completely eliminated this ingredient from my diet. I'm now down another dress size. I started at a size 16 last Christmas and now I'm a size 12 and I'm enjoying a new wardrobe of tighter jeans, definition in my stomach muscles and a flat tummy! I never thought it was possible, but I am proof that you can go from being a Pop-Tart queen to a svelte mama in just 8 months! I made a goal of 15-20 more pounds by next summer and I know I can do it!
I'm excited that I've got a few friends joining me on the this journey. I'm curious to know if anyone else is embarking on a clean eating lifestyle. Leave a comment and let me know and if I can offer any help or suggestions. I'm working on a big list of meal ideas to help with meal planning. That was my biggest hurdle - planning meals in advance to avoid the last minute take-out, convenience foods and fast-food. Now, I don't eat that way and it has forced me to start thinking and planning ahead for dinner. It also helps to have a well-stocked pantry to have those special ingredients on hand. So look for that list to be coming soon.
Until next time...Eat Real Food!
Cindy
The truth is that a calorie from one type of food is not the same as another. Meaning if you ate 100 calories from one of those 100-calorie bags of cookies, and ate 100 calories from say a teaspoon of peanut butter, you body is going to metabolize them differently. The same holds true for fructose and fruit, if you ate an apple, raisins, dates, apricots or even a banana, you're going to put yourself at risk for increased weight because of the way our bodies metabolize fructose. This is largely because different nutrients provoke different hormonal responses, and those hormonal responses determine, among other things, how much fat you accumulate.
That doesn't mean you should eliminate all fruit, but you should definitely restrict yourself to 1-2 servings a day. Then there's the other fructose, the high fructose corn syrup that is chemically made in a some lab and added to thousands of food products - even those touted as being healthy, like Special K. HFCS is an evil ingredient that you should start avoiding all at costs, especially if you're trying to lose weight.
I'm pretty sure that I've been able to keep my weight off and even continue to lose more weight because I have completely eliminated this ingredient from my diet. I'm now down another dress size. I started at a size 16 last Christmas and now I'm a size 12 and I'm enjoying a new wardrobe of tighter jeans, definition in my stomach muscles and a flat tummy! I never thought it was possible, but I am proof that you can go from being a Pop-Tart queen to a svelte mama in just 8 months! I made a goal of 15-20 more pounds by next summer and I know I can do it!
I'm excited that I've got a few friends joining me on the this journey. I'm curious to know if anyone else is embarking on a clean eating lifestyle. Leave a comment and let me know and if I can offer any help or suggestions. I'm working on a big list of meal ideas to help with meal planning. That was my biggest hurdle - planning meals in advance to avoid the last minute take-out, convenience foods and fast-food. Now, I don't eat that way and it has forced me to start thinking and planning ahead for dinner. It also helps to have a well-stocked pantry to have those special ingredients on hand. So look for that list to be coming soon.
Until next time...Eat Real Food!
Cindy
Tuesday, October 4, 2011
My Personal Clean Eating List
I've had a few friends ask me for a shopping list, so here is a sample of my clean eating choices. Let me know if you have any questions!
Clean Eating Grocery List
Grass-fed Beef (eat 1-2 times a week)
Chuck pot roast, sirloin steak, flank steak, T-bone, 90% lean ground beef
Grass-fed Pork
Canadian bacon, tenderloin, pork shoulder, sausage & bacon should be nitrate-free
Pastured Poultry (free range)
Chicken, turkey, pastured eggs
Seafood (2 times a week)
Crabmeat, haddock, lobster, sea scallops, wild shrimp, wild Alaskan salmon, sardines, trout, mussels
Dairy – Should be Organic or Raw
Yogurt, milk, cottage cheese, cheese
Nuts & Seeds – Should be RAW and unsalted (not roasted)
Walnuts, almonds, cashews, peanuts, pumpkin seeds, sunflower seeds
Grains – Limited
Brown Rice, Whole Grain bread, Quinoa (great protein source), whole grain pasta (limited)
Vegetables – Unlimited! Choose Organic when possible, choose local & farmer’s markets over the grocery store (If you can’t afford all Organic, refer to the Dirty Dozen and Clean 15 lists at the end)
Dark leafy greens like Kale, Collards, broccoli, zucchini red leaf and green leaf lettuce are good choices. Try new veggies you haven’t eaten before like artichokes, eggplant, Swiss chard, okra, or Bok Choy!
Fruit – Choose Organic and limit to 2 servings a day to keep sugar levels down (Refer to Clean 15 and Dirty Dozen lists below)
Beans – They are best dried or frozen. If canned, choose Organic to get away from BPA-lined cans and excess sodium. Rinse and drain canned beans.
Black beans, garbanzo, white beans, navy beans and lentils are some of my faves.
Condiments/Spices/Seasonings
Try to make your own salad dressings by keeping Extra Virgin Olive Oil, Balsamic Vinegar, Red Wine Vinegar, Dijon Mustard, lemons and garlic on hand.
Choose pre-made dressings that are full-fat and not fat-free (they have added High Fructose Corn Syrup)
Some brands to try: Newman’s Own, Annie’s Naturals, organic store brands
High Fructose Corn Syrup Free Ketchup, BBQ sauce and mayo
Herbs are easy to grow in window sills or gardens – grow your own to avoid pesticides and use daily!
Sea Salt (instead of Iodized salt)
Organic Low sodium chicken broth in a box, not a can
Chili peppers, red pepper flakes, Turmeric, and curry can add great depth and flavor.
Oils
Olive oil, grapeseed oil, real butter, ghee, Coconut oil (no more canola or vegetable oils)
Olive oil, grapeseed oil, real butter, ghee, Coconut oil (no more canola or vegetable oils)
Beverages
Fare-trade coffee, green tea, lots of fresh water (infused with fresh fruit or cucumber if you don’t like the taste)
Fare-trade coffee, green tea, lots of fresh water (infused with fresh fruit or cucumber if you don’t like the taste)
Sweeteners
Raw honey or Stevia is preferred, comes in liquid and crystals
Organic Cane sugar
Other Items I buy:
Steel-cut Oatmeal, Triscuits, Sprouted Ezekiel bread, Natural Almond Butter, Natural Peanut butter, Old-fashioned rolled oats, unbleached flour, True Whey Protein Powder, Raw Cocoa, Ground Flax seed, Raw Maca Powder, Gogi berries, plain Cheerios for my kids, Greek Yogurt, Raw honey, Almond milk
My Daily Habits:
Upon waking up, I have a chewable probiotic, then a glass of lemon water.
Then, I work out on an empty stomach.
I start my day with a protein source like a 1 egg omelette with spinach and tomato or a protein shake. I include protein at every meal and loads of vegetables.
I eat my fruit by itself as an afternoon treat or sometimes right after dinner.
I juice in the afternoons using what I have on hand – spinach, cucumber, half apple, 2 carrots, cabbage, garlic, ginger, etc…
We don’t eat starches with dinner anymore. We eat a protein and 2-3 types of veggies. Sometimes I will add quinoa with dinner though.
To find a local farm, co-op, or Farmer's Market near you, visit http://www.localharvest.org/. For fun at picking your own berries, apples, veggies and more, visit http://www.pickyourown.org/.
The following lists refer to vegetables and fruits that are either OK to eat in their conventional form (or non-Organic form) and those that it is best to choose the Organic version. The reason being is thin-skinned fruits like berries and apples are heavily sprayed with pesticides and you can’t wash off pesticides from a strawberry, they just soak it all up. But a banana or onion has a thicker skin and the pesticides can be washed away or the fruit/veggie doesn’t require as much pesticidal spray. It’s especially important to buy Organic versions when feeding young children, as their systems are affected much more intensely than an adult.
Clean 15:
1. Onions
2. Sweet Corn
3. Pineapple
4. Avocado
5. Asparagus
6. Sweet Peas (Frozen)
7. Mangoes
8. Eggplant
9. Cantaloupe (Domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms
2. Sweet Corn
3. Pineapple
4. Avocado
5. Asparagus
6. Sweet Peas (Frozen)
7. Mangoes
8. Eggplant
9. Cantaloupe (Domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms
Dirty Dozen: (If you can, always buy these items in their Organic form)
1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)
8. Sweet bell peppers
9. Potatoes
10. Blueberries (domestic)
11. Lettuce
12. Kale/collard greens
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)
8. Sweet bell peppers
9. Potatoes
10. Blueberries (domestic)
11. Lettuce
12. Kale/collard greens
Ok, so that’s what I generally buy. You’ll notice there are no boxes of Pop-Tarts, bags of Cheez-its or frozen meals to pop in a microwave. It’s not a perfect diet and it’s not for everyone. You have to plan ahead, set aside time to prepare and cook your meals and plan your shopping around what’s in season. Eating a clean, healthy diet however will enhance your health, help you to lose weight and feel amazing. If you’re ready to get off medication or perhaps avoid taking some, try using food as medicine. It’s a lot cheaper than dozens of doctor’s visits and expensive prescriptions.
Until next time…Eat Real Food!
Cindy
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