Saturday, August 11, 2012

Clean Eating: What works for me!



There is so much good info on clean eating. Follow my "Healthy Eats" board on Pinterest for some Healthier food options.  Not always completely clean, but a good start. I think Cleaner Eating is the way to go for a overall healthier, better you! Get rid of all that processed junk.  If you want to start seeing some results...then just do it! There are different variations of clean eating, some more strict than others.  You need to find what works for you.  I have been clean eating for a few weeks now and am trying to find good recipes that my hubby and kiddos will enjoy too.  I'm trying to convert the whole family for the most part. :) I do have a "normal" meal or yummy treat at least once a week.  Otherwise I find myself on a crazy high calorie snacking binge...haha.  Not good.  So, like I said, see what works best for you.

Some Helpful resources to get you started:
This has so much info: http://www.thegraciouspantry.com/clean-eating/
Helpful hints and tips... the whole website is one of my faves: http://www.heandsheeatclean.com/2012/02/helpful-hints-tips.html
Getting started guide: http://www.heandsheeatclean.com/2012/01/clean-eat-getting-started.html
The eat clean food list that I follow (adapted from Jamie Eason): http://livelifeactive.com/2012/02/29/eating-clean-approved-foods-list

The Main thing that I have learned is Food Prep is Key!! Don't put it off, pick a day on the weekend and prepare everything for the upcoming week. Make at least 2 main meals options, sides like brown rice, barley, oatmeal, cut up fruits and veggies so they are ready to go, boil eggs...peel and store in fridge for easy access. This will most definitely keep you on track.  It gives you quick healthy options, you already know what you are going to eat, so you just eat it.  :)

Eat protein with every meal, follow this clean eating, drink plenty of water & water only, keep track of what you are eating, ALWAYS eat breakfast, give yourself a cheat meal or treat once a week, prepare your food and yes lift weights!! You will see success!

Here are some things I prepared for my week: lots of fruits, veggies, brown rice, boiled eggs.  I also had home made Oatmeal, Salsa chicken and Turkey Meatloaf this week.


For breakfast I like:
Oatmeal muffins Here or Here (I would substitute the milk for almond milk, less calories and more calcium, & a clean approved food)
Cinnamon Swirl Protein Bread- this is also a good option, but not my most favorite unless I'm feeling like a cakey or bread type taste.
I'll be trying these Blueberry Oat Pancakes, Biggest Loser Pancakes or Banana Walnut Protein Pancakes out very soon.  With a little Pure Maple Syrup, Honey or greek yogurt on top. Yum!
(I usually pair 1 serving of homemade Oatmeal or Oatmeal muffin with 3 boiled egg whites and some fruit for breakfast)
Sides: brown rice, plenty of veggies always, salad w/ balsamic vinegar, I'm in love with cucumbers, this makes them a yummy snack...I crave them, me and my son both!

The Main Course Meal is the hardest for the family to like. I Love Skinnymom.com or sugarfreemom.com for some great recipes.  Not all of them are super clean, but sugar free or low calorie.  So, I'm finding things that the whole family will eat.

Here are a few of the Main Course meals that I've tried and had success with for the whole Fam:
 Salsa Chicken (eat it plain with a side of brown rice and veggies or have Tostada style: cook corn torillas for 15 minutes at 350 or 375 until crunchy, top with black beans, salsa chicken and lettuce. You could also cute the corn tortillas into triangles and have some clean eating nachos w/ black beans, salsa chicken or ground turkey & lettuce, tomatoes, etc. Yum!
 Jamie Eason's Monster Meatloaf- I'm not a fan of Meatloaf but we all love this, I cook it without the reduced sugar ketchup on top and spread it on after it's cooked.
Skinny Cheese Enchiladas (not quite completely clean, but low calories & so good)
Skinny 3-cheese Penne (again, not completely clean mainly because of the shredded cheese, but low in cals and so good and if the kids will eat it and it's pretty darn healthy I say YES WAY!)

In need of a Treat once in a while I still Love these recipes.  As long as you don't over do it and eat them all in one sitting...haha, you will stay right on track and still have a yummy treat!

*Here is a look at what I might eat in a day*

Breakfast- I eat within an hour of waking up and before a workout
 1 or 2 Oatmeal muffins, berries, banana or grapefruit and 3 boiled egg whites
or
3 boiled egg whites, ezekial bread and fruit
or
Clean Eating Protein pancakes w/ fruit on top
or
Fat free or Low fat cottage Cheese, fruit, oatmeal

Snack- usually I do a smaller version of what I would eat for lunch or something different depending on what I feel like. If it's after a workout I would just drink my Protein Shake using Perfect fit protein, 1/2 frozen banana and 1 cup almond milk.  15 grams of protein 150 calories and yum!
In need of something more I have a portion of fruit like an apple or something.

Lunch
Turkey Meatloaf, Brown Rice, Salad (or something similar. Always a main protein, good carb and veggies, if feeling like something sweet I'll have some fruit too)

Snack- this is my snacky, snacky time....it's better if I just stick with the easy same old thing, it makes me feel full.
Turkey Meatloaf and salad or some kind of veggies (smaller version of lunch or dinner)
or
if I'm on the go & need to have something in my bag I"ll take a long some Raw almonds.

Dinner
Salsa chicken, black Beans & veggies

Photo
*I know this is a whole lot of info, but I hope this helps you get a start on a healthier lifestyle. One thing to remind yourself is that you can't expect to just make this change for a while, it's got to be a lifestyle.  If not, you will go right back to the way you were before and for most that's unhealthy eating & not happy with your body.  If you are in this for the long haul you will be healthier & overall happier. Check out my Weight Routine too. Put it all together and you will see a change in your body.
Please let me know if you ever have questions.

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