Eating clean is not complicated. What complicates the whole nutrition thing is the processed crap fake food that crowds the grocery stores and markets. I know you have heard the phrase “you are what you eat” right? Well, I believe this to be true. When I put processed foods in my body I feel sluggish, irritable, lethargic and I have zero energy. I often get asked at work from our members about what are good ideas for meals and snacks. My answer to them is of course, whole food. Then I get the usual blank stare like they do not know what that means. I then explain the whole thing about shopping for whole foods, you know, the perimeter of the store, checking ingredients, no packaged or fake food etc.. People complicate things too much. I always recommend keeping things simple. Cooking meals that are healthy and nutritious can be simple.
Here are my top 5 tips of simple clean eating.
1. Spend time in the produce section of the grocery or visit your local farmers market. Try new things.
2. Take time to read nutrition labels and especially the ingredients. If there is a huge list of ingredients, chances are it is processed so move on to something else.
3. If you do not have a crock pot, get one. If you have one, use it. There are tons of healthy recipes for slow cookers all over the web. I have a few here.
4. Do not fall for the flashy marketing on products in the grocery stores and markets. I know all the packages are screaming for us to take them off the shelf because they claim to be healthy, low-fat, low-sugar, 100 calorie, low sodium, heart healthy blah blah blah… but beware. I believe it is much safer and healthier to grab the fruits and vegetables that are sitting quietly in the produce section 🙂
5. Experiment with putting whole foods together for creating delicious meals. Do not over complicate it. For example; for dinner I can bake a piece of salmon, while at the same time roast asparagus and bake a sweet potato that I washed and wrapped in foil all in the same oven. It just takes a tiny bit of thought and planning.
So this morning I woke up feeling like I wanted pancakes. All it takes is a bowl, 3/4 cup brown rice flour, 1 egg, 1 scoop vanilla whey protein, 1/2 cup almond milk, stir, and cook in a skillet on medium high until golden. My topping is blueberries heated with a little butter and agave nectar. It took about 10 minutes for the whole event. This is my blueberry pancake breakfast today 🙂
I hope this helps if you are struggling with how to clean up your diet. Remember, we are what we eat so don’t forget about all the beautiful fruits and vegetables sitting peacefully in the produce. I would much rather be a colorful zucchini or broccoli flower than a chunk of Velveeta.
*Consult your physician before beginning any new nutrition or exercise program.
Dinner last night was prepared in 5 minutes. I mixed 1/3 cup of water with a packet of Grill Mates Zesty Herb seasonings (you could use italian seasonings) with 2 tbsp olive oil and 2 tbsp of apple cider vinegar. I place chicken breasts in a pan and snuggled some asparagus and carrots around the edges. I then drizzled the herb mixture on top of the whole dish. Ready to go into a 375 degree oven for about 30 minutes or until chicken is done. Quick and healthy 🙂
This pasta salad has to be one of the best tasting salads I have ever had. The best part, it is simple. These are the ingredients I used.
Of course boil your pasta. I was looking to find brown rice penne but the store I went to does not have it, so I used whole wheat penne. Place arugula, chopped onion, feta, a jar of marinated artichokes drained, and a jar of sun-dried tomatoes in oil drained in a large bowl. I did not measure ingredients I just eyeballed how much I wanted. I made a large bowl of salad because I want leftovers. It is best when all the ingredients marry each other if you know what I mean 🙂 Add cooked pasta and drizzle with a little olive oil, sea salt and pepper to taste and it is done. So flavorful!!!
What is on your plate today?
These Italian Turkey Burgers are so good. I got the recipe from Jamie Eason’s LiveFit program from Bodybuilding.com. They are easy to prepare and can be broiled or grilled and ready in 30 minutes.
All you need is:
2 medium to large zucchini shredded (keep all juices because this helps keep them moist)
2 tsp of onion powder
1 tsp garlic powder
1 tsp oregano
1 tsp basil
1 package extra lean ground turkey
Combine everything in a bowl and mix with clean hands. Form burgers or form balls to have turkey balls. Line a pan with foil. Place burgers or balls on pan and place the pan on the top rack of oven. Broil for about 8-10 or until golden then flip burgers and broil another 8-10 minutes. Done!!
This is one of my favorite low-fat lean proteins and is great to have during The Cellulite Project 🙂
What is your favorite turkey recipe?
Well we have all heard the saying “abs are made in the kitchen”. I would say I am in pretty good shape. I eat healthy, train hard and overall, take good care of myself. I started doing The Cellulite Project again just to stay on track with healthy eating and eliminating processed food completely from my diet so I will feel energetic and strong. I know I do not need to lose weight and that is not my goal if that is what you are thinking. However, I am not going to lie. Even though I am a thin person, I would like to see some cuts and definition in my abs and arms. I believe “abs are made in the kitchen” . I have a very strong core, but my hard work in the gym is hidden by some junky food effects from earlier this summer. I will put this theory to the test 🙂 I will continue my daily workouts along with following The Cellulite Project over the next 22 days and then I will snap another photo to show my progress. This is a photo of me and my abs taken yesterday.
It is on again! The Cellulite Project! Look above at the tabs, click on The Cellulite Project button to get an overview of what I am doing. This time I will do this for 24 days. A little over a year ago I followed this program which I developed and not only did I get leaner, diminshing some dimples on my thighs and buttocks, but most of all I felt incredible. I slept better and had so much energy.
So it is that time again when I feel some serious measures need to come in to play. Overall I eat very healthy and make great choices but the processed food has been creeping around in my diet over the past month. It is time to take control.
I started today so the next 23 days I will be following the project again and this time I will be regularly posting all of my healthy non processed foods on my blog, my facebook page, twitter and instagram. So if you would like to see what I am up to, just go check them out. By the way, my main goal is to continue to be healthy and inspire others to live a healthy lifestyle, but I still want a defined midsection and less dimples on my rear 🙂 Just keeping it real. So with that being said, I suppose I will do a before and after photo of my abdominal area and we will see what happens. If you want to see all this craziness just follow me on IG and twitter at @nthefitzone or my facebook page (click the FB link at top) to get all updates quick. I will also be posting as much as I can on this blog.
This is what I ate for dinner tonight 🙂 A lovely salad with grilled chicken drizzled with a tsp EVOO and lemon juice (salt/pepper to taste). It was leftover from last night. I suggest preparing more than you need at the moment so you will have leftovers, easy to prepare so you will not be tempted to go for the crap fake food.
I also paired the salad with these little nuggets. Brussel sprouts with a touch of EVOO, fresh lemon juice, sea salt and pepper. Yes I did 🙂
Wish me luck and follow along if you like 🙂 So what is in your fridge?
This blog is written by me. I describe my own experiences and opinions. Consult your own physician before starting any new nutrition or exercise program.
Well I think it is time for a friendly challenge to kick my workout up a notch. Anyone with me? I have a few friends who want me to put together some type of challenge to motivate, inspire, and hold them accountable. This is it! I am calling it the “I Want To Be A Workout Warrior” challenge. Everyone who enters will have the potential to become A Workout Warrior, but you have to earn it! What will I get you may ask? A big bonus – A leaner, healthier, stronger you:)
I think this will be fun for anyone who needs some support and motivation. We can all support each other through my blog. You can certainly remain anonymous too. So what are we waiting for?
To become A Workout Warrior just comment at the bottom of this post with “I Want To Be A Workout Warrior”. Then just let me know what your goals are; examples are losing weight, increase cardiovascular endurance, healthier diet, looking cute in that Halloween costume etc… If I know these I will be able to cheer you on and hold you accountable:) Just let me know your first name or a name you would like to go by. Feel free to email me at email@example.com.
This is how it will all play out.
- Each week there will be a Workout of the Week (WOW). It will be posted on my blog every Sunday for the following week. This workout should be done 4 times that week. You pick your days according to your own schedule (try to space them out). You will complete the number of reps given but you will be timing yourself so have a clock or timer handy. The first workout will be a benchmark fitness test (I will post this on Saturday September 29th so go ahead and do that fitness test on Sunday September 30th). Have a pen and paper handy to record your time each workout was completed in, the date the workout was completed and any notes you need to add. It is best to journal your progress so you can see your results when you become a Warrior:) This will also help keep you motivated!
- The Recipe of the Week (ROW) will also be posted on my blog every Sunday for you to try sometime during the following week. Of course it will be healthy, and I will keep it as simple as possible. I encourage you to prepare it and eat it. It will benefit you to prepare and eat these recipes to work on self discipline in the kitchen. You might love them.
- The challenge begins October 1, 2012 and ends on October 31, 2012.
- When you complete this challenge you will have earned the title Workout Warrior. All you have to do is commit, stick to a routine, and finish. Keep in mind if you cheat you only cheat yourself. I am doing it too and I will be posting my experiences for everyone to see. I am here to motivate and cheer you on. Please comment on how your workouts are going or with questions you may have. Let’s get fit! Let’s get excited!
Did I mention this is FREE? Well, it is FREE! My goal is to make this blog a Workout Warrior community supporting each other in our efforts to reach our health and fitness goals. Hopefully seeing each others experiences will inspire and motivate all of us. Hopefully we can build our Workout Warrior community by:
- Commenting on my blog posts to let me know how your workouts are going – this will help hold you accountable & inspire others
- Share my blog posts with your friends – maybe a friend or two will want to join you and support you
- Follow my blog through email or RSS – this will notify you when all my posts are updated
- Send me pictures of your Recipe of the Week (ROW) either in a comment on the blog, my facebook page, or twitter – pics are just fun and I like to see them
What will you need? These workouts can be done at your gym or your home. All you will need is your body, a pair of dumbbells, jump rope (optional) and a positive attitude. When I am home I use my garage area and the driveway. For the run/walks I use my street. Easy peezy:)
Beginner use 0-10 lb dumbbells, intermediate use 10-15lb dumbbells, advanced use 15-20lb dumbbells.
I can’t wait to start. Keep checking the blog for updates. Saturday the first workout will be posted for the fit test. If you need motivation and inspiration just follow along. Holla! Email me with any questions:)
Disclaimer: This blog is managed and written by me. These are my opinions and my own experiences. This blog is not a substitute for medical advice. Always consult your own doctor before starting any new exercise or nutrition program.