Friday, December 27, 2013

Why Paleo??

Most everybody has now heard about the Paleo lifestyle or Caveman Diet.  It’s getting quite a bit of buzz lately.  No, we are not Cavemen, we no longer have to hunt and gather our food. We have modern day conveniences that allow us to run to the store for anything we need, but sadly most of which has been made in a lab. Most foods you buy in packages at the store are highly processed and full of chemicals and harmful substances. While convenience is nice, our bodies were not created to eat those types of food. Paleo is like the original way of eating. As we have evolved in our convenient society, so has the type of food we eat, which has progressively lead to obesity, cancer, osteoporosis, diabetes, heart disease, and many other diseases. The Paleo way of eating plan is about getting back to what our ancestors ate (what we’re supposed to eat) and eliminating processed foods, grains, and other junk our bodies aren’t designed to handle. You will be maximizing nutrition and minimizing toxicity so you will dramatically reduce inflammation in your body.  Inflammation plays a part in all diseases from obesity, to cancer, heart disease, arthritis and so on. No need to count calories the Paleo way. Eat a combination of Healthy Proteins, Carbs & Healthy Fats. Eat when you are hungry and stop when you are full.

What you eat. The Paleo way of eating is about eating plenty of whole & natural foods. Eat plenty of Vegetables, Fruits, Meats, Fish, Eggs, and moderate amounts of nuts and seeds.  You can also use dried fruits, honey/pure maple syrup & dark chocolate in moderation.  
What you DO NOT eat. You should avoid modern foods that require agriculture, or worse, a factory for production. This includes grains (wheat, corn, rice, pasta, cereals, bread, oats, etc.), refined sugar, dairy, legumes, alcohol, starches, vegetable oils and all processed foods.
You may be wondering what’s so bad about Dairy, Legumes and Grains. Sadly, most of what we have available to us is highly processed and full of bad substances. Here are just a few examples.
Lectins
Grains contain large amounts of the lectin protein, which is difficult for the human body to digest. In addition, lectins are sticky, which causes them to build up in your intestines and digestive tract and wreak all kinds of problems, such as leaky gut (yes, it’s as bad as it sounds). In turn, leaky gut can lead to gas, bloating, indigestion, headaches, fatigue, and even more serious complications like celiac disease and rheumatoid arthritis. Besides grains, lectins are found in legumes (particularly soy) and nightshades (eggplant, peppers, potatoes, tomatoes, and tobacco. So some people may need to eliminate those as well).

Phytic Acid
Phytic acid is another anti-nutrient (something that blocks the absorption of nutrients), and guess where it’s predominately found? That’s right, in grains, corn, legumes, soy, and even in seeds and nuts (however, seeds and nuts are okay to eat on the Paleo diet because they’re not loaded with other anti-nutrients). Phytic acid binds to magnesium, calcium, iron, and zinc, and because it is non-digestible to humans, it carries those critical vitamins and minerals outside of our bodies. So, all your hard efforts to eat healthful foods could be seriously compromised by over-consuming phytic acid. And a lack of these nutrients could lead to anemia, muscle cramping, PMS, reproductive inabilities, and lowered immune systems. All in all, not fun.

Dairy = Bad
Of course our bodies need calcium, but there are plenty other places to get it besides dairy.  Leafy greens, fish and more are all rich sources of calcium without the pesky side effect of dairy. Our bodies simply were not designed to consume milk after infancy, much less the milk from another type of mammal! The problems with dairy could cover many pages, but to summarize, it can lead to cancer, allergies, sinus problems, ear infections, diabetes, constipation, anemia, and osteoporosis.  Yes, despite all the commercials telling you to consume more milk, yogurt, and low-fat cheese to build healthy bones, milk can actually contribute to reduced bone density.  This is because, among other things, milk is very acidic, and the body may leach calcium from the bones to help neutralize the acid. Yikes!
Paleo is not the next fad diet. Paleo is a real lifestyle change where the primary focus is including healthy whole and real foods as the main source. After eating junk for so many years our bodies are desensitized to it. I would encourage anybody to try Paleo for at least 30 days.  You may not feel well for the first few days as your body goes through a detoxification period.  But, there are plenty of benefits that make it so worth it. 
Benefits of a Paleo Diet
Clearer skin and Healthy Teeth
Stable Blood Sugar
Weight Loss
Balanced Energy (less highs and lows)
Improved Sleep
Fewer allergies
Possible reverse of Type II diabetes and other diseases
Meals are more satisfying
Less hungry
Reduce Cancer risk, Heart Disease and more!

Good food is your fuel.  More importantly you are going to feel better, but these types of foods are also going to get you through a tough workout!

Diet changes have been the biggest thing to help me with my digestive issues and hormonal issues including leaky gut, Stage 3 Adrenal fatigue, flipped hormones and hypoglycemia. You can read posts about My health here.  

Let Food be your Medicine, Eat to Live!

Here are a few of my Favorite Paleo Resources.  These are really helpful, you will definitely want to check these out!
*The Paleo Approach book- Reverse autoimmune disease!- A great informational, get down to the science book!
*Whole30 is a type of stricter form of Paleo because you do not eat any sweeteners or "Paleofy" any desserts, and are more aware of staying away from nitrates, carageenans, etc in even so called "healthy" foods while doing Whole30. It also is a great place to start!

There are also plenty of Paleo & Whole30 foods on my pinterest boards Here & Here


Do you have any favorite Paleo resources? Please share!

These are a couple of my favorite Paleo books

Friday, December 20, 2013

Healthy Homemade EGGNOG!


4 egg yolks
3 cups of almond milk, coconut milk, or a combination
(I like 2 cups almond milk & 1 cup full fat coconut millk)
1/4 cup pure maple syrup (or can use another safe sweetener)
*I acutally added about a TBS more maple syrup to make it a touch sweeter. You can taste test it before you add the eggs to decide how sweet you want it. :)
2 tsp vanilla extract
1 tsp nutmeg
1 tsp cinnamon

Directions:
Whisk egg yolks in a small bowl and set aside.
Combine almond/coconut milk, maple syrup, vanilla, nutmeg and cinnamon in a medium saucepan.  Bring to a simmer over medium heat, stirring pretty consistently. Reduce heat to low.  Add the hot liquid to the egg yolks a little bit at a time to temper the eggs, whisking continuously, until you've added about 1 cup of the hot mixture to the yolks.  Then pour the egg mixture into the pot.
Increase heat to medium.  Whisk while simmering for 4-5 minutes.
Remove from heat. Serve hot immediately OR pour into a covered container and refrigerate for at least an hour before serving.  Mmmmm...Let me know if you try it!




Tuesday, December 17, 2013

I'm at a Plateau and I can't get off!!

I absolutley hate counting calories...lol! But, I'm using this as an example to show you that you do not need to starve yourself to get to your goal weight.  Most people want the quick fix, the low calorie diet, it may show results in the beginning BUT will leave you with a malfunctioning metabolism and whacked out hormones, plus you will most likely get back to where you started and possibly worse!! Eat enough "HEALTHY" foods and weight train!! You will change your body!  James Wilson- Faith, Family and Fitness explains things so well and I wanted to share to those of you who may be struggling or always seem to find yourself at a plateau.
 Here is his original question and answer!!

"All too often I see fitness professionals, trainers and forums recommending that ladies need to eat 1,200-1,500 a day to lose weight, regardless of how much they weigh. There is a problem with this, let me show you...

Lets say we have a women that is 5,5" and 200 pounds. If she has 30% body fat, that means she has 60 pounds of fat mass (a good goal is to have around 25-30 total fat pounds) and 140 pounds of lean body mass (muscle, bones, organs, etc..). With that amount of muscle on her frame, she is going to starve! She will drop weight quick initially, but after a couple of weeks she will likely plateau while eating this restricted range.

The body is a complex organism that only cares to survive and creating too large of a deficit will force it into preservation mode. Meaning the body adapts to be able to complete daily activities on less food. You'll shed fat, you'll shed muscle and typically hormone functions and leptin slows with this kind of a energy deficit.

Alright, we hit the plateau. Lets say this women is now 165 pounds and can't seem to drop anymore, even though she still has 35 pounds she could potentially lose to reach her goal personal goal of 130 pounds. She is already eating 1,200 a day, where do you go from there? Anything less than 1,200 is considered anorexia by medical standards, so what do you do?"

Answer: "Our hypothetical woman has plateau'd at 165 pounds, still has 35 more pounds for her personal goal and she has been eating 1,200 calories a day.

Her options are;
1- Eat less (not advised, she is already borderline anorexic)
2- Work harder (not advised because it may not be maintainable doing more than she already is, especially when so restricted with nutrition)
3- Gradually increase calories over time while focusing on resistance training to repair metabolic functions. (Advised)

She needs to do more than just "re-feed", she needs to repair the damage caused from eating too little for too long. I encourage a mild increase in total calories, roughly 200-300 additional calories a day and hold at those levels for a solid month or more. I would then encourage a complete emphasis on muscle gain (No cardio, no active rests). As her body begins to trust it is getting fed and she now has muscle to support the new established caloric intake of 1,400-1,500; she should notice that she is getting hungrier and wanting more food. This is a very good sign.

She listens to her body and consumes an additional 200-300 calories for a total of 1,600-1,800 a day. This may take 3-6 months or more depending on the extent of her damage. She repeats this cycle until she can maintain her weight of 165 while consuming 1,900 calories a day on rest days and likely 2,200 on workout days.

Now she is ready to start re-introducing cardio again and continue on her path. Only this time, she will only drop 100 calories for every 7-10 pounds she loses.

160 pounds, consumes 1,900-2,200 a day.
150 pounds, consumes 1,800-2,100 a day.
140 pounds, consumes 1,700-2,000 a day.
Hits her goal of 130 and is consuming 1,600-1,900 calories every single day. Giving her adequate nutrition for her daily activities and supporting a healthy metabolism."

What do you think? I'd love to hear your thoughts on this! Do you think this strategy can help you??

Friday, November 15, 2013

Nutrition Education- What can I do Right Now to Improve My Health?

Getting on the “clean eating” band wagon can be overwhelming and very difficult.  It’s a huge change for most people.  If you truly want to improve your Health, most people do best long term if they choose one habit at a time to work on.  If you are unsure of where to start in your journey, there are 3 simple things you can do right now to start improving your health. 1.  Drink More Water, 2. Take a Multivitamin, 3. Take a Fish Oil supplement. These are a few of the easiest changes to make, but also have a huge health return. 

Water
Did you know Water makes up approximately 70% of your total body weight? It is an essential nutrient because its absence has a detrimental effect on health & survival.  Many body functions cannot occur without water. The body will not metabolize fat stores efficiently without adequate water supply. With proper hydration, endocrine gland functions improve, fluid retention is alleviated, kidney and liver function improves, and cellular toxins are more easily eliminated.
Plain cool water is usually sufficient for hydration purposes during heat stress or daily activities.  For exercise sessions longer than 90 minutes, or physical activities in hot environments, sport beverages can be used to replenish electrolytes and supply quick energy.  Water is important before, during and after a workout.

You can add fruit, lemon or lime juice to your water to flavor it up a bit. Make sure you are getting enough water every day.  Most people don’t realize that they are dehydrated. Hunger can also be mistaken for thirst very easily. You need at least 1/2 of your body weight in ounces of water each day.  So for a 140 pound person, 140/2 = 70 oz of water every day!  Getting 2 or 3 Liters or a Gallon if you exercise a lot or work out side is even better. Carry a refillable Gallon jug or refillable water bottle and figure out how many you need to drink each day.  Make it your goal to get more water in!

Multivitamin

If you have a perfect diet then you probably don’t need to take a Multivitamin.  Most people do not have a perfect diet to get all the vitamins and nutrients they need every day.  Taking a Multivitamin can help fill in the gaps to get you those important nutrients to help support a balanced diet.  Nutrition is the foundation for Health and Development. Better Nutrition means stronger immune systems, less illness and better health. Vitamins and minerals help to support a healthy immune system, promote the conversion of food into energy, support a healthy cardiovascular system, support strong bones, promote mental clarity, maintain normal metabolic functioning, promote healthy growth and repair of tissues, help maintain normal blood pressure and help maintain water and electrolyte balance in the body. There is no substitute for a healthy, well-balanced diet; however, in today’s fast-paced lifestyles it is important to ensure the body is getting the fuel it needs.  A lot of the Multivitamins on the market have unwanted fillers and ingredients in them.  I can recommend a few, but it would also be wise to talk to your Doctor about a good Multivitamin.

Fish Oil

There are essential fatty acids that we need every day, the good kind of fats that our bodies need to function properly. There are two types, Omega-3 and Omega-6.  Both are vital for good health.  Essential Fatty Acids are essential to our health and are required for many functions in the body, including cell growth, brain development, muscle activity, immune function, joint health and many others. Although some fatty acids can be produced by our bodies, “essential” fatty acids cannot. Because of this, our bodies rely on the food we eat to receive those nutrients. Omega-6 essential fatty acids come from vegetable oils and are being consumed more often because of the amount of fried and fatty foods that are being consumed in the western diet. The ratio should be 1:1 for the amount of omega-6 and omega-3 essential fatty acids we consume. However, because of the decline of the amount of nutrition the average person consumes, the ratio can be as high as 15:1 in some instances. Even though omega-6 essential fatty acids are crucial for our health, these disproportions and increased intake of omega-6 essential fatty acids can be linked to cardiovascular diseases, osteoporosis, inflammation, and autoimmune diseases. Studies have also shown that a low intake of omega-3 essential fatty acids leads to higher risk of depression and other mental illnesses.  Omega 3 helps promote cardiovascular health, reduce inflammation, support mental focus and cognitive function, support positive mood and emotional well-being, promote brain, eye, and nervous system health, support healthy immune system function, enhance appearance of skin and hair, and promote optimal fat metabolism. Fish is an excellent source of Omega 3’s, but most people do not eat enough. So, a good fish oil supplement can be smart to take to start receiving all of these benefits. Most people need 2000-4000 mg daily.  Again, I can recommend a few, but it would also be smart to talk to your Doctor about any supplements to take.




To see more recommended products by me see my Amazon Store!

Many ways to eat eggs!!

Every week I make some sort of easy to grab eggs.  I have eggs every day.  They are a great source of protein!! I've found a few different ways I like them so I don't get too bored.

Scrambled- Sometimes I will do a mix of  eggs and egg whites (from a carton).  The whites have less fat and more protein.  I'm not always concerned with that, the yolk is still very healthy for you. But once in a while I do one whole egg to 2 egg whites. 
Fried- love my eggs fried.  Lately I love slicing onion rings, grilling them for a minute or so in butter or coconut oil on the grill and then cracking my egg inside the onion ring.  Add a little salt and pepper and yum! It's really good! My Dad use to make a whole in a slice of bread and crack the egg in the middle and cook.  :) Now I do it with Onion rings...haha.  Weird thing is I have never liked onions.  Now I use them in recipes and I can eat them with my eggs.  The one thing I don't like is slicing them.....ughh!! Tears for days!! Anybody have a tip for that?

Egg Muffins
What you need for Egg Muffins:
10-12 eggs whisked
 Cooked sausage or bacon, 
Veggies like chopped up spinach, onions and bell peppers or even grated carrots (chop them up real small so the kids and hubby don't notice much :)
1/2 tsp sea salt
1/4 tsp pepper

Mix all ingredients together well.  Use a 1/4 cup measuring cup to scoop into a greased muffin tin. Do not fill to the rim.
Bake at 375 for 20 minutes or until egg is set in the middle.
(Keep in the fridge in an air tight container.  Easy portable protein for anytime of the day!)


Poached Eggs
This is my new favorite because it's super simple & fast.  I usually boil eggs and keep them in the fridge for when I need them.  But, I hate peeling them!! These Poached eggs are so much easier!!

Grease your muffin tin, crack 1 egg into each tin, can also add bacon pieces, ham or spinach leaves to each.  Bake at 350 for 15 minutes or less if you want the yolk a little runny.
(Store in an airtight container in the fridge and you have a grab and go protein anytime!)


What is your favorite way to cook Eggs??

Monday, November 4, 2013

Pumpkin Spice Hot Cocoa!!


I have this almost every night since it's been getting a little chillier here.  It's Fall and lately I love anything Pumpkin, plus the Chocolate and the warmth of it....hmmmm...so comforting! I love it! I don't usually follow any sort of recipe on a lot of things I make, I usually add things in until it tastes good :) So, follow this recipe and see how it goes.  If you need to add a little extra cocoa, pumpkin spice or stevia/honey to your taste then add and taste as you go. :) Good Luck and let me know how you like it!

Pumpkin Spice Hot Cocoa

*1 cup unsweetened Vanilla Almond Milk (or other milk), I use Silk (It is very creamy if you use coconut milk. I like a mixture of almond and coconut milk)
*1 TBS cacoa powder or unsweetened baking cocoa (If I'm really feeling like a treat I'll throw a couple "Enjoy" chips in the cup to for an extra sweet touch.) :)
*1 or 2 small scoops Kal Stevia (it comes with a tiny scoop and it will last for quite a while)
{Can also use 1 TBS honey or pure maple syrup}
       *(I like to use Kal Stevia, it doesn't give me a headache like using too much honey or syrup can, doesn't spike your blood sugar and I feel like it doesn't cause me to want more sugary things after having it like some sweeteners do, it's the safest choice when it comes to sweeteners.)
*1 tsp pure vanilla extract or vanilla powder (I prefer the powder)
*2 shakes of Cinnamon
*2 shakes of Pumpkin Pie spice
*Dash of Salt

Put all the ingredients in your mug and lightly stir.  Your Cocoa will most likely sit on top and not mix well until its warmed but it needs to slightly be seperated. Microwave for 1 minute or until warm enough. Mix really well and Enjoy!





Saturday, November 2, 2013

Food Prep for Success!

  When Clean Eating there is not another better tip that I could give besides FOOD PREP!! Take a little time, pick one day or 2 a week that you can make a few different meal options to have during the upcoming week.  It may seem like a hassle, but I promise you it's soooo worth it! Having something already prepared and easy to grab will make a huge difference in your "Clean Eating" lifestyle through out the week.  It's only one day of work that saves you for the WHOLE WEEK!! 


Pick a couple different main meals that you want to have through the week, use them for lunches or when you need a quick dinner.  Salsa Chicken, Monster Meatloaf, Taco Soup, Roast, Grilled chicken for salads, Turkey Muffins.... just to throw out some ideas. Make a couple sides: Sweet Potato Fries or Baked Sweet Potatos, Oatmeal, Brown Rice.  Cut up some Veggies so they are easy to grab and use.  Make sure you have fruit options for that sweet tooth.  Put a nice salad mix together to throw some Grilled chicken on top of.  I also boil up eggs for the week, peel them and put them in a baggie.  Boiled eggs are easy portable Protein!! Have some raw nuts available to snack on.  You can also make up some Homemade Protein Bars or Homemade granola bars if you are feeling extra ambitious. Now you don't have to think about what you will eat all week, it's so great to have it planned out and ready to go!!  I promise you if you get in the habit of Food Prepping you will not regret it!!


Here is an older post I wrote over a year ago on Food Prep.  My meal plan is a little different now, but this may also help! Check it out!

What do you like to make when Food Prepping???



Monday, October 28, 2013

Jamie Eason's Monster Meatloaf

I've never really been a fan of meatloaf.  The name even just sounds gross...haha.  But, this is pretty good!  It's got a great flavor and a "clean eating" meal.  This is something great to include in your meal prep for the week.  Keep it in the fridge and eat it for snack, lunch or dinner!! My kids actually beg for this!! So, it's definitely a keeper!

 


Ingredients:
 1 1/2 cups chopped onion (I usually just use onion flakes or frozen chopped onions, easy peasy!)
1 tsp salt
1 tsp pepper
1/2 tsp dried thyme
1 tsp minced garlic
1/4 cup low sodium soy sauce (can sub with coconut aminos or liquid aminos if you don't do soy)
3/4 cup low sodium chicken broth
2 tsp tomato paste (no salt added)
3 lbs extra lean ground turkey (or lean ground beef)
1 cup quick cooking oats (Gluten Free Version: choose gluten free oats)
4 egg whites (you can use egg whites in a carton)
1 cup reduced sugar ketchup

Directions:
 1. Preheat oven to 350 degrees & spray 9X13 Pyrex dish with non-stick spray.
2. In a large saute pan, cook the onions & peppers with salt, pepper, & thyme until onions are translucent (about 5 minutes)
3. Add garlic, soy sauce, chicken broth, & tomato paste, mixing until heated through.
4. Set mixture aside to cool.
5. In a large bowl combine ground turkey (or chicken), egg whites, oats, & sauteed mixture (cooled).
6. Mix by hand until all incorporated & press flat into the 9X13 Pyrex dish.
7. Spread ketchup in an even layer on top of the prepared turkey (or chicken).
8. Place in the oven to bake for 1 hour & 20 minutes.

 Makes 24 servings

Tip: I usually add the ketchup on top after it's been cooked

Calories: 83
Fat: 0.7g
Carbs: 3g
Protein: 15g

Friday, October 25, 2013

Pumpkin Protein Pancakes


These are great Post Workout.  They are filled with Protein and Healthy carbs.  Heck, maybe even great anytime of the day, especially when you are feeling like something sweet! :) I love them topped with Banana or berries, pure maple syrup or nut butter.  If I'm really feeling crazy then I'll do all three. ;)
Let me know if you try them out! I cook these up if I'm feeling like something different for breakfast besides eggs or a protein shake. 

Protein Pumpkin Pancakes

5 egg whites
1/2 cup 100% Pure Pumpkin, canned
1/3 cup oat flour (just blend oats in a blender for a couple seconds and you'll have oat flour. I prefer to use gluten free oats.  Can also sub with Coconut Flour to make this naturally gluten free and Paleo, try 2 TBS Coconut Flour.  Makes it a little harder to flip, but tastes great!)
1/2 scoop protein powder
1 tsp vanilla
1 tsp baking powder
few shakes of Cinnamon
few shakes of Pumpkin Pie Spice
Blend well and cook on non stick or greased pan.  I make them only about 3-4 inches round so it's easier to flip.  They will have a different texture than regular pancakes.  Cook on Low/Med to give the middle time to cook up.  
*top with fruit, natural nut butter, pure maple syrup or honey.

These are approved by my kids! Yay!

Enjoy!


Thursday, October 24, 2013

Coconut Flour or Whole Wheat Flour Banana Bread: 2 Clean Eating options!


I love working with Coconut Flour.  It's got a great flavor, it's naturally Gluten Free, Low Carb and filled with fiber.  It takes less coconut flour than regular flour in most recipes.  Coconut flour really absorbs up the liquid and muffins, cakes, etc will have a big of a spongier feel when using coconut flour.  It does not go cup for cup with other flour.  It takes a bit of experimenting to get some recipes just right when subbing with coconut flour. But, try out this recipe and it should come out just right!!


There is no added sugar, no grains, super easy and tastes great!!
My kids love it too! They think its extra special with a little honey drizzled on top, so I do that for them, but it still tastes great without it. 


Coconut Flour Banana Bread
Makes 1 loaf

Ingredients:
*4 very ripe bananas, mashed
 (the browner the better because it will make your bread sweeter.  If your bananas aren't quite that ripe then you may add about 1/3 cup honey or pure maple syrup to the batter, or just wait until they are ripe enough :)
*1/3 cup coconut oil or grass-fed butter (Kerrygold butter from Costco is great), melted
*4 free range eggs
*1 tsp vanilla extract
*1 1/2 tsp cinnamon
*1/2 cup organic coconut flour (it will not work to sub another flour)
*1 heaping tsp baking soda
*1/4 tsp salt

**Optional add-ins: dark chocolate chips, walnuts, pecans, slivered almonds, raisins, etc. I added "Enjoy" chips.  They are gluten, soy, nut and dairy free.

Directions: Preheat oven to 350.  Mix everything in a medium bowl/mixer until well combined.  Grease your bread pan (I use coconut oil or butter and make sure its coated well). Put in over for 45 minutes or until center comes out clean on a toothpick. Let cool in breadpan for about 10 minutes and then turn out onto a wire rack. 

*this Coconut Flour is a good option: it is more expensive than regular flour, but you don't use as much at a time either, so it should last a while. You can also find Coconut Flour at most health food stores or your local grocery store.  Probably more expensive at your local grocer though. 

*I use this coconut oil from Tropical Traditions OR Nutiva brand coconut oil.

*****
If you rather not use coconut flour but still want a healthier option than the sugar filled regular banana bread recipe then this one is great and still considered "Clean Eating." ;)

Clean Eating Banana Bread

Ingredients

  • 2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup sugar free applesauce
  • 3/4 cup honey
  • 2 eggs, beaten
  • 3 mashed overripe bananas

Directions

  1. Preheat oven to 350 degrees. Lightly grease a 9x5 inch loaf pan.
  2. In a large bowl, combine flour, baking soda and salt. In a separate bowl, mix together applesauce and honey. Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared loaf pan.
  3. Bake in preheated oven for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.



Wednesday, October 23, 2013

Clean Eating Food List

Basic Approved "Clean Eating" foods




Combine a good protein and carb at each meal, add a lot of veggies at every meal if you can, and healthy fats a couple times a day. Its ideal to eat a good Protein and Carb PRE and Post Workout within 30 minutes if possible.

Proteins- women 6-8 oz, men- 8-10 oz good portion size (or palm of your hand is a good rule for protein portion size) I would stick to red meat at most only 3x per week. You will want most of your proteins to come from leaner sources like turkey, chicken breast and egg whites) (If you don’t eat meat you will want to combine more plants sources to get a complete protein at each meal)
            *Boneless, Skinless Chicken Breast
            *Tuna (water packed), or White Meat Chicken (water packed)
            *Fish-wild caught, not farm raised (tilapia, trout, cod, halibut, hake or any white                  fish and on occasion salmon and sea bass)
            *Shrimp
            *Extra Lean Ground Beef, grass fed is best (96% or leaner)
            *Buffalo or Bison steak (lean)
            *Protein Powder -Whey or you can try other varieties like Pea or                       Brown rice Protein if you are sensitive. Grass Fed Whey like "Gnarly" (offered at Tough Country CrossFit) is a great High Quality protein.
            *Egg Whites or Eggs (If you are watching your fat intake adding the yolks will add               more fat, although the yolks are still good for you!)
            *example-scramble up 1 full egg and 2 egg whites for more protein and less fat if               you are watching your macros
            *Top Round Steaks or Roast (Stew Meat, London Broil, Stir Fry)
            *Top Sirloin
            *Beef Tenderloin (Filet, Filet Mignon)
            *Top Loin (NY Strip Steak)
            *Flank Steak (Sir Fry, Fajita)
            *Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli                     cuts they have a lot of fillers)

Complex Carbs serving size is normally ½ cup for women and 1 cup for men.
(the size of your fist is a good portion size if you rather eye ball it that way)
            *Oatmeal (steel cut or old fashioned)(gluten free options also available)
            *Sweet Potatoes (Yams)
            *Beans (pinto, black, kidney)(if choose canned, low sodium is best)
            *Oat Bran Cereal (watch sugar, less than 6 grams)
            *Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
            *Multigrain Hot Cereal
            *Pasta (whole wheat or gluten free options, watch your serving size)
            *Rice (basmati, Arborio, wild, brown)
            *Potatoes (red, baking, new)
            *Whole Wheat Pita (or Ezekiel pita)
            *Corn Tortillas (Food for Life Brand is best)
            *Ezekiel or Whole Wheat Tortillas (Food for Life brand)
            *Quinoa
            *Couscous 

more complex carbs/Fruit- good for post workout (these are great options for Post workout meals and/or first meal of the day, it’s best to try and keep these in the first half of the day instead of the last half, unless you work out in the evening, it’s ok to follow up with more of these starchy carbs. Just good to know info. J I workout early in the morning so I try to eat most of my starchy carbs in the first part of the day and then taper off around 3 pm. Since I don't do grains because of allergies I eat a lot of Sweet Potatoes, carrots, apples, bananas and as many more veggies as I can to keep my carb intake up.)
*Oat Bran
*Oats
*Sweet Potatoes
*White potatoes (only once a week)
*Brown Rice
*Quinoa
*Black Beans
*Grapefruit
*Berries
*Apple

Fibrous Carbs & Vegetables (Pick Fresh first, frozen second, canned last choice) There are probably many more veggies to list. You can’t hardly go wrong with a veggie choice) 2 cupped hands full is a good portion size. Choose veggies at every meal that you possibly can!
            *Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
            *Broccoli
            *Asparagus
            *Artichoke
            *String Beans
            *Spinach
            *Bell Peppers
            *Brussels Sprouts
            *Cauliflower
            *Celery
            *Mushrooms
            *Pickles
            *Cabbage
            *Sprouts
            *Cucumber
            *Green or Red Pepper
            *Onions
            *Garlic
            *Tomatoes
            *Zucchini
            *Squash
            *Spaghetti Squash
            *Pumpkin

Fruit (many more fruits than listed here, I like to keep most of my fruits in the first part of the day, especially the high sugar ones, unless it’s post workout) 1 fruit or ½ to 1 cup serving. Fruits do have a lot of sugar, so it might actually make you hold onto more fat if you are eating a ton of it. If you don’t see any progress you might need to limit fruits especially in the last half of your day.
            *Berries (blueberries and raspberries)
            *Lemons or Limes
            *Melons (preferably not just watermelon, it’s loaded with sugar)
            *Grapefruit
            *Apples
            *Dates
            *Grapes
            *Oranges
            *Pears
            *Eat bananas, strawberries, pineapple, peaches or plums sparingly if you are not seeing                  results (lots of natural sugar)
            *Limit dried fruits, including raisins (these are loaded with sugar, so use sparingly)

Healthy Fats (handful of nuts or 1-2 TBS is good serving size)
 *Natural or Organic Peanut Butter and Almond butter (only ingredient should be peanuts or    almonds and maybe a little salt)
            *Olive Oil or Safflower Oil
            *Nuts (peanuts, almonds, walnuts, pistaccios, etc) (try to limit these to 1X per day)
            *Flaxseed Oil
            *Avocado
            *Coconut oil
            *coconut
            *Olives
            *Chia seeds

Dairy (Eat dairy only occasionally if you want big results or none at all if you have a problem with dairy)
            *Low-fat or fat-free cottage cheese
            *Low or Non-Fat Milk
            *Non-fat yogurt (look for low sugar only)
  *Non-fat greek yogurt (can add fruit and stevia, cinnamon or even protein powder to it)
            *Fat-free String Cheese
            *Fat-free Cream Cheese

Beverages
          *35-40 calorie unsweetened Almond milk or coconut milk
*Bottled Water
*Zero calorie drinks (only if you get your 3 L of water per day)
*If you work in the heat adding a supplement with electrolytes to your water is a good idea.
                 
Condiments & Misc. 1-2 TBS is normally a serving size
            *Fat-free Mayonnaise (on occasion)
            *Ketchup (Heinz One Carb brand or low sugar varieties only, watch portions)
            *Reduced Sodium Soy Sauce
            *Reduced Sodium Teriyaki Sauce
            *Balsamic Vinegar
            *Balsamic or Raspberry Vinaigrette (Farm Grove)
            *Lemon juice can be used on almost anything, veggies/salads & chicken/fish.
            *Salsa or Fresh Pico De Gallo
            *Low Sugar Jelly (Smuckers)
            *Chili Paste
            *Tomato Paste (low sugar)
            *Mustard (yellow or Dijon)
            *Sugar free maple syrup, use sparingly
            *Extracts (vanilla, almond, etc)
            *Vinegar- White, rice or apple cider and balsamic vinegar
  *Low Sodium fat-free beef or fat-free chicken broth
            *Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
            *Worcestershire Sauce
            *Fat-free cooking spray
            *Unsweetened Applesauce for baking
            *Unsweetened Cocoa powder (baking cocoa)
            *Stevia (drops or KAL Stevia powder) a no calorie sweetener
*More info about sweeteners- Honey or Pure maple Syrup is also ok, just be careful of the quantities, although it is a natural type of sugar it’s still sugar. It’s ok to bake with or try to use a combination of honey and maybe unsweetened apple sauce or bananas instead of just all honey. Raw honey is best and it can be used in moderation….it still adds a lot of sugar to your diet. But, there are benefits in Honey…it is full of antioxidants. As for a no calorie sweetener and if you can, use kal Stevia powder or drops. Baking with it might give you a different taste but it will help keep your sugars down.

Herbs & Spices
            *Chili powder
            *Mrs. Dash (all varieties)
            *McCormick’s (all varieties)
            *Butter Buds
            *Cinnamon
            *Allspice
            *Basil
            *Bay leaf
            *Onion Powder
            *Garlic Powder
            *Dill
            *Ginger
            *Sage
            *Rosemary
            *Paprika
            *Thyme
            *Oregano
            *Curry Powder
            *Red Pepper
            *Tarragon
            *Tumeric
            *Dry Mustard
            *Cumin
            *Saffron
            *Nutmeg
            *Pumpkin Pie Spice
            *Black Pepper
            *Sea Salt


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