Think before you EAT

E-Evaluate

What you are about to eat….Is it pure, from God or is it processed?  Is it  going to benefit your body?  Will it nourish your body?  Make every  calorie count!

A-Attitude

What is your attitude at this moment?  Are you bored, tired, stressed?  Are you really hungry or eating because of your attitude?

T-Time

Is it time to eat?  How long has it been since your last mini-meal?  If 2-3  hours then go ahead and eat otherwise wait.  Do not go longer than 4-5 hours without eating.  Doing so will slow down your metabolism and your body will want to store your next meal as fat.


Eat-Clean Sample Breakfast Menu

1 cup melon
with ¾ cup low fat cottage cheese
cinnamon and ¼ cup Kashi granola

¾ cup cooked oatmeal
with cinnamon, ½ cup diced apple
2 tbsp chopped walnuts, ½ cup lowfat milk

½ Cup Nature’s Path cereal
1 Cup greek Yogurt (plain non-fat)
½ sliced banana
½ cup blueberries

1 oz diced ham, scrambled 2 egg whites
1 Tbsp Mexican blend shredded cheese
1 slice rye toast or Ezekiel bread
6 oz Orange juice or peace of fruit

½ cup lowfat ricotta cheese mixed with ½ cup
lowfat cottage cheese and 1 tsp 100% pure Maple Syrup
Top with ½ cup frozen unsweetened cherries or berries,
Thawed, and ½ tsp sesame seeds

1 whole wheat tortilla with 1 Tbsp peanut butter
and ½ slice banana

¾ cup cooked oatmeal mixed with ¼ cup lowfat
milk, 1oz chocolate protein powder, ½ chopped banana
¼ cup frozen unsweetened cherries, thawed

Scrambled 3 egg whites with 3 cups fresh spinach
And 1 chopped roma tomato topped with 1 Tbsp
Fat free feta cheese, 1 slice Ezekiel break toasted

¾ cup cooked oatmeal, 1 Tbsp chopped nuts,
½ cup thawed frozen unsweetened berries, dash
of cinnamon and drizzle of honey, 3 hard boiled egg whites

Cream of Wheat made with water, ½ cup thawed frozen berries
3 egg whites cooked to your liking

Ezekiel English muffin toasted, topped with cottage cheese
Fresh spinach, tomato slices, 1 poached egg, 1 Tbsp Dijon mustard

Granola with nonfat plain yogurt  and frozen, thawed berries
Layer in glass bowl, sprinkle with  cinnamon and chopped nuts

Ultimate smoothie: 1 cup ice cubes, 1 cup non fat, soy , rice or almond milk
¼ cup low fat cottage cheese, ½ cup fresh or frozen berries, 1 kiwi peeled and chopped
½ cup chilled green tea.  Blend all in blender until smooth.

 


Eat Clean Snack Menu

Hummus with Pita and Pea pods
3 tablespoons hummus; 1/2 whole-grain pita, cut into pieces; and 1/2 cup pea pods

Strawberries with Chocolate Sauce
1 cup strawberries drizzled with 2 tablespoons melted dark chocolate chips

Apple and Peanut Butter
1 medium apple, sliced, with 1 tablespoon peanut butter

Pumpernickel with Swiss Cheese
3 slices mini pumpernickel with 1 slice Swiss cheese

Oatmeal and Berries
1 serving plain oatmeal topped with a handful of berries

Spiced Maple Yogurt
6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon

Green Tea with Cookie
Unsweetened green tea with 1 oatmeal dark-chocolate cookie, such as TLC by Kashi

Granola Bar & Apple
1 Lara Bar & 1 small sliced apple

Tomato Juice and Cheese
8-ounce low sodium V8 juice with 1 piece of string cheese

Crackers with Honey Soy-Nut Butter or almond butter
4 whole-grain crackers(Ryvita) with 1 tablespoon honey soy-nut butter

Oranges with Walnuts
I fresh orange peeled and topped with 2 tablespoons chopped walnuts

Café Latte Zucchini Muffin
1 Small Non-fat latte with homemade sugar free muffin

English Muffin with Peanut Butter and Berries
1 Ezekiel English muffin toasted. 1 Tbsp natural nut butter, sliced strawberries

Fruit Smoothie
1 cup Kefir, 1 small banana, ½ cup frozen berries, 1 tsp honey


Eat Clean Lunch Menu

Light Tuna Salad Wrap: tuna packed in water, drained, chopped celery, shredded carrot, chopped tomato, dill relish, 2 Tbsp fat free plain yogurt or hummus.  Combine all and roll into a whole wheat pita with spinach leaves.

Turkey burger: broiled or grilled, whole wheat bun, sprouts, tomato slices, oil and vinegar or Dijon mustard.

Mixed greens with tuna salad: fresh mixed greens with spinach, grape tomatoes cut in half, 1 tbsp toasted unsalted sunflower seeds, fat free feta, tuna in water, drained, 1 lemon wedge squeezed over salad, sea salt and pepper, balsamic vinegar and Olive oil.

Blue cheese wedge:  romaine lettuce cut into a wedge, crumble on 1 Tbsp blue cheese or gorgonzola cheese, 1 Tbsp chopped walnuts or pecans, dried cranberries (no sugar added).  For dressing:  the juice of 1 wedge each: lemon, lime, orange squeezed over salad.  Then drizzle with the best quality thick balsamic vinegar and oil.  Pair this with a Ryvita cracker with melted string cheese.

Chicken and veggies: Grilled chicken breast  on grill pan with olive oil and season to taste.  Roasted veggies: line a cookie sheet with foil, spray with olive oil and chopped veggies of your choice, be sure to lay in a single layer and don’t over lap veggies.  Spray veggies with olive oil and sprinkle on salt and pepper.  Roast at 400 for 30 minutes or until golden and browned.  Try: broccoli, cauliflower, carrots, zucchini, onions, roma tomatoes, asparagus.

Peanut Butter and “Jelly”: Ezekiel bread 2 slices, natural nut butter without salt, sliced strawberries or fresh raspberries.

Pasta with leftovers:  bake up a pot of Barilla Plus pasta, chop up your left over chicken and roasted veggies, mix together in a baking dish and sprinkle on olive oil, sea salt, pepper, Herbs de Provonce, and parmesan cheese.  Bake until heated through.

Baked potato bar: 1 small baked potato topped with 2 oz. diced turkey or chicken, salsa, corn, and fat free shredded Mexican blend cheese.  Dollop of fat free plain yogurt.

Cottage cheese dip with crudités: mix 1 cup low fat cottage cheese with dill, salt and pepper, onion powder.  Cut up veggies into sticks: celery, carrots, zucchini, red bell pepper.  

Egg Salad sandwich: 2 egg whites, chopped celery, hummus blended to make egg salad.  2 slices Ezekiel bread, lettuce and tomato.


Eat Clean Snack Menu

1 small apple with 2 Tbsp natural nut butter (peanut or almond)

1 Kashi granola  bar and 1 piece of fruit

1 low-fat string cheese and 1 handful of grapes or carrot sticks

Carrot sticks, celery sticks, 2 Tbsp Hummus

2 Rivita craskers with 1 Tbsp nut butter

1 pear with 1 handful of almonds

1 whole wheat tortilla with 2 Tbsp nut butter, roll it around 1 small banana

¾ cup Ricotta cheese, drizzle with Agave or honey and frozen berries, thawed

1 cup non-fat plain yogurt or Kefir, 1 cup frozen/thawed berries, sprinkle of cinnamon, drizzle of agave

½ cup low fat cottage cheese with 1 cup berries

10 grapes, 10 almonds

2 Rivita crackers with 1 lowfat string cheese

3 dried apricots, 1 oz unsalted pistachios

Unbuttered air-popped popcorn, 1 handful unsalted cashews

1 protein powder mixed with water, 1 fruit serving

2 brown rice cakes, 2 Tbsp nut butter, 1 small banana

1 slice Ezekiel bread, 1 Tbsp nut butter, ½ cup sliced strawberries, 1 cup lowfat milk

½ cup Trail mix: nuts, dried unsweetend cranberries, raisins, sunflower seeds, pepitos, I piece fruit

 ¾ cup nonfat cottage cheese with 1 fresh orange

2 Tbsp hummus, cherry tomatoes, carrots, celery, cucumber

2 celery stalks, topped with peanut butter and raisins

1 whole-grain wrap with 1 hardboiled egg white mashed with hummus, grated carrots, tomato, cucumber

½ cup nonfat plain yogurt, ½ cup chopped apple, ½ cup muesli or granola

¾ cup oatmeal with chopped walnuts and berries

grilled chicken with celery sticks or other veggie

1 can water packed tuna served over a bed of fresh spinach and sliced tomato


Jody's Top 10 Ways to Kick the Sugar Habit

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10.  READ your LABELS....Stop buying foods with Sugar in the ingredients.  Look for honey, stevia or maple syrup instead (less processed).

9. Eat 5-6 mini meals a day or every 3-4 hours. 

8. Each meal should have: complex carbs (whole fruit or veggies, grains), protein (lean meats, eggs, dairy) and healthy fats (nuts, coconut oil, olive oil).

7. Switch to a sugar free protein powder like Sun Warrior or Vega.

6. Do not use artificial sweeteners!  NO splenda, equal, sweet n low, etc.

5. Eat within your portion sizes so you are satisfied, never stuffed and not still hungry.  If you are satisfied after every meal you will not be hungry and those cravings will stop.

4.  Drink iced green tea with lemon and a little honey or liquid stevia to help if you are craving something sweet.  BUT make your own iced tea, don't purchase those bottled ones in the store, they are loaded with sugar!

3.  Craving sweets??  try flavored coffee of tea as an after dinner treat.  There are some really yummy favors out there for fall and all sugar free!

2.  Freeze some fruit, great way to satisfy your sweet tooth without the white stuff.  My favorite, frozen red grapes!  Puree some frozen banana chunks into a creamy nondairy treat, just like ice cream!

1.  Go for a run!  Walk around the neighborhood, enjoy the fall season, get outdoors.  Exercise helps release endorphins "feel good" and you will have a more positive attitude about giving up sugar !


Cut the Crap!

I follow the Eat Clean Diet by Tosca Reno, where you eat whole foods, nothing white, NO SUGER, and and only very minimally processed foods, if any.

I came upon this plan about 5 years ago when I was doing Weight Watchers. I had about 10 lbs to lose and knew I needed to get that 10 off before it turned into 20 lbs!

I started out on the WW Points system. I had always eaten pretty healthy with the occasional sweets but once I started the Points program I got caught up in the low points foods and started stocking up on all those 100 calorie packs, zero points soups and other processed foods! I felt terrible and had zero energy because I was eating crap! Yes I was losing weight but feeling awful ! So I switched to the Core Program where you don't follow points but eat only clean whole foods: fruits and veggies, 1 carb a day plus protein. I was feeling much better, only eating when I was hungry and finally feeling satisfied!

It was at that time that I decided to find some more healthy whole food cookbooks. I was at Target looking for some new recipes when found the Eat Clean Diet by Tosca Reno. It has changed my life. I haven't looked back, continue to eat clean 90% of the time with the occasional "treat" YES I said treat and not cheat because we deserve a treat now and then!


How to keep your diet on track when you are away from home:

Be Prepared! Always have easy to grab snack packs on hand like protein bars, nuts, fruit, veggies. Prepackage your nuts and veggies in serving sizes and place into ziploc bags or small jars to grab and go.  I always have a few protein bars in my purse or a pouch of "HappySqueeze and HappyMorning" - Organic Superfruit and Supergrain Smoothies.  You can find these in the baby food section of Target.

Stop for a healthy snack at Starbucks! Opt for the nonfat plain latte and oatmeal. Add only the nuts...not the fruit (too much sugar) and not the brown sugar. OR grab a protein plate, salad,  or Bistro Box and green iced tea, unsweetened.

Traveling?? pack your own Oatmeal! measure the amount in a baggie and just add hot water! fresh fruit is usually available at the airport cafes and pack some nuts. Order grilled chicken salad without the salad dressing, cheese, sugared nuts, croutons...they add too many calories. Instead bring your own salad dressing or ask for oil and vinegar, fresh citrus fruits to squeeze the juice on the salad instead of a 300 calorie salad dressing. You can even pack up some roasted nuts and seeds to toss on top for added crunch.

Trader Joe's has some handy snack packs of nuts and dried fruit already to grab.  Their salads are great too, just check the calories or use half the dressing.

Don't forget your water bottle!! Keep your hydration up when you are away from home. I never leave home without my water  bottle and I find I drink more when I am driving!


If you fail to plan, you plan to fail

...The key to success is to have a game plan for every situation that might throw you off course.  If you take the time to think ahead, you can come up with ways to overcome every obstacle.

Here are a couple of surefire strategies:
Go through your kitchen and throw out all the junk food and processed garbage immediately. (You can't eat it if it's not there!) Don't buy these foods anymore — just eliminate them from your kitchen entirely. If your spouse or the kids start whining, you can tell them I said they're better off not eating that stuff either. Reacquaint yourself with your local supermarket. Shop in the healthy sections and stock up on as many organic fruits and veggies as you can afford — and steer clear of the aisles that contain your trigger foods.
If food that's available in the workplace is your downfall, steer clear of it entirely. Take different routes to avoid the vending machines and the frighteningly fattening foods in the cafeteria. Bring healthy snacks and meals from home to stash in your desk. Do whatever you can to stay away from anything that might throw you off course and hamper your success.


Carry healthy snacks in your purse at all times.  Pack: a Lara bar and apple, handful of nuts in a bag with dried cranberries, string cheese and fruit, rice cakes with nut butter.  If you have to stop for a snack, make it a healthy one!  Some good Fast Food choices: Starbucks for their oatmeal with nuts and dried fruit + tall non-fat latte, protein plate, breakfast sandwich.  skip the muffins, scones, and yogurt parfait (too much sugar).  Subway for a veggie and chicken sandwich on whole grain bread with oil and vinegar only (hold the may and cheese).  


Carry your water bottle at all times and keep filling it up through out the day and night.


Drink a full glass of water before and another one with your meal.  
Feeling hungry after your last mini meal and its not quite time to eat again? Drink a glass of ice water or cup of green tea to help hold you over and fill you up.


Always eat a mini meal with a protein, it keeps you feeling full longer, revs up your metabolism, and will tide you over for 2-3 hours until your next meal.


Consume healthy fats, essential fatty acids every day.

You should eat 2-3 servings of healthy fats each day.  Gram for gram, about 18% of your diet should come from healthy fats from fish, nuts, seeds and healthy oils.  Flaxseed and fish contain Omega-3 fats.  Omega-6 fats can be found in sunflower, safflower, corn and soybean oils, black currant, borage and evening primrose oils, and meat and dairy products from grass-fed cows.

Examples of Healthy Fats:
Almonds
Avocados
Cashews
Cold-water fish (salmon, halibut, trout)
Flaxseed (ground or flaxseed meal)
Hazelnut Oil
Nut butters
Olive oil
Pecans
Pumpkinseed oil
sunflower seeds
Pumpkin seeds
Walnuts
Coconut oil

Portion of Protein:
You should be eating 6 servings of protein each day.  A proper portion of meat or other protein is measured by what can fit in the palm of one hand.

Starchy Complex Carbs:
You should eat 2-4 servings of complex carbs from whole grains or other starchy-carb sources each day.  A proper portion of complex carbs is measured by what can fit in one cupped hand.

Carbs from fruits and Veggies:
You should be eating 4-6 servings of fresh produce each day.  A proper portion of complex carbs from fresh produce is measured by what can fit into two cupped hands.

Healthy Fats:
Gram for gram, about 18% of your diet should come from healthy fats from fish, nuts, seeds and healthy oils.  Aim to include 2-3 servings of these foods in your diet each day to ensure you are getting enough healthy fats.  A portion of healthy fat is one scant handful of nuts, or 1-2 Tbsp of healthy oil.


Wondering how to eat for peak performance? 


My friend Stephanie from SB Nutrition has the answers!

Stephanie is a dietitian and works with a lot with athletes.  I had the privilege of meeting her at the Boston Marathon.

"Nutrient timing — when nutrients are consumed to receive the most energy.  We get energy from a typical meal over about a four-hour period. And that energy "peaks" about two hours after eating. Athletes reap the most energy when they time their fuel (food) consumption to correspond to this process.

Two hours before exercise is the ideal time to fuel the body. This helps "top off" the body's easily available energy (glycogen) that is stored in the liver and muscles. And the best foods to consume a couple hours before a race are easily digested "carbs" (sugars and starches) along with moderate amounts of protein and fat.

Examples:
Yogurt with low-fat granola; peanut butter or lunch meat sandwich; oatmeal with banana and low-fat milk; grapes with nuts and string cheese.Liquid yogurt and sports drinks are also good options.

Then it's time to "pre-fuel."  About 10 to 15 minutes before the start of a long event, eat or drink a small amount of carbohydrate (about 20 grams) to "top off" glycogen stores once again, something convenient and portable such as a banana or a sports drink like Gatorade Prime.

Now the race is on. During an endurance activity, the muscles and brain need to be fueled with 30 to 60 grams of carbohydrates every hour. That is equivalent to about 100 to 250 calories of high carb food, such as a banana, ¼ cup dried fruit, three to six graham crackers, or a sports drink. Even jelly beans can provide needed carbs.

After exercise, it's important to "refuel" within 30 to 45 minutes. This is a key time when food nutrients can replenish energy stores, repair muscle damage and even help reduce muscle soreness. Optimal foods for this task are rich in carbohydrates and moderate in protein, such as chocolate milk (really!), instant breakfast drinks or fruit smoothies.

Too much fluid is now known to be as serious as too little. When you exercise, it's a good idea to take a couple gulps of fluid (1 or 2 oz.) every 20 to 30 minutes. And while plain water is still recommended for the first 60 minutes of exercise, after that it's best to alternate between plain water and sports beverages that contain electrolytes such as Gatorade or Powerade.

High carb diets are still 'in' for endurance athletes, along with moderate amounts of protein and fat."
~Stephanie Bouquet

Information adapted from The Monterey Herald article with Barbara Quinn.


Do you think of yourself as an athlete?

You have your training plan, miles all mapped out for the week, cross training schedule, and recovery therapy.  Are you taking care of your nutrition correctly?

One of the most important parts of endurance training is fueling.  It is just as important, if not more important, than the physical training.  If you think of yourself as an elite athlete, you will be more likely to eat like one too!

Don't consume empty calories, your body needs high nutrition to ensure good performance.  Endurance training is so taxing on the immune system, you need to keep your antioxidant levels high to help fight off colds.

Fuel smart!  Think of food as fuel, you need fuel for your car to operate correctly and your body needs food to perform at its best.  Carbs are the fuel for your endurance.  We store the carbs so we can use them as energy.  What are the best kinds of carbs for athletes?  Complex carbs in the cleanest form possible.  Stay away from all the processed foods and make your own!  Whole Organic grains: quinoa, brown rice, Steel Cut Oats, whole grain pasta, Ezekiel Breads, starchy veggies, potatoes, fruit are all excellent high carb choices.  Also include some lean protein and healthy fats.

You should be eating before your long run, during anything over 1 hour, and after.  If you don't fuel during, you will "hit the wall" because you don't have enough stored carbs to keep you going.  I prefer to use the Hüma Chia Energy Gel during my long training runs and Nuun Hydration to keep my electrolytes up.  Make sure you have plenty of water too and chase your gels down with water.

Post endurance workout you need to consume a meal that is 3:1 carb to protein.  I prefer a Vega Sport Protein powder shake with lots of frozen fruit, fresh spinach and coconut water.  This way, you replace the carbs you burned off.  Check out the gear I use here: http://crossmyheartfitness.com/gear/

Post resistance training you need a 3:1 protein to carb meal within 1 hour of completing the workout.  This will help you recover faster and feed your muscles to make them larger.


Money saving tips to eat clean

1. Shop the bulk bins for organic grains, beans, flour, nuts.

2. Costco is a great place to save on organic produce, dairy, meats, and eggs.

3.  Check out your local farmers markets.

4.  Shop for seasonal produce.

5. Purchase the whole chicken and cut it yourself.

6. Make your own salad dressings.

7. Bake your own protein bars.

8. Buy "the dirty dozen" in organic and remember if you don't eat the skin and peel it off you don't need it organic.

9. Bake up your own muffins and treats.  Don't waste money on overly processed pre-packaged snack foods.

10.  Drink filtered tap water and stop buying individual bottles of water.


Baby steps to Clean Eating

Choose one step to apply each week until you have applied all 10!

1. Cut the processed foods.

2. Eat more whole fruits and veggies.

3. Cut the white stuff: flour, sugar, rice, pasta.

4. Eat whole grains.

5. Learn portion control and what a serving size is.

6. Cut the soda and drink more water.

7. Eat every 3-4 hours.

8. Never skip breakfast.

9. Never eat less than 1,200 calories.

10. Include the following in each meal:

• Lean protein (chicken, turkey, grass fed beef,fish, eggs, Greek yogurt)

•Complex carbs (whole grains, veggies, and fruit)

•Healthy fat (olive oil, coconut oil, nuts and nut butters)