Tosca Reno Interview

Tosca Reno has been an inspiration to me since I read her first book, The Eat-Clean Diet. She has since come out with 8 books on the subject and all of them are wonderful! Tosca looks so great and she has inspired so many to feel and look their best too. I was given the opportunity to interview her this week and I want to share the interview with you. Enjoy!

Nicole: As a Vegan I was very excited to see all of the vegan/ vegetarian recipes in both the Eat-Clean Diet Recharged and the Eat Clean Cookbook. Do you personally eat a lot of vegan/vegetarian meals?

Tosca Reno: Yes, I do. I make a point to eat several vegan/vegetarian meals each week. Not only do I like how they taste, but they make me feel amazing and they reduce my carbon footprint.


Nicole: How much of your diet is organic and how important do you think organic food is?

Tosca: I do eat a fair amount of organic food such as some fruits and vegetables, meat and eggs. That being said, not everyone can afford to eat organic. Some foods are more contaminated by pesticides (bell peppers, cherries, pears, raspberries, spinach) while others, usually thicker skinned (bananas, onions, corn, pineapples), aren’t so much at risk. I recommend purchasing organic for high-risk foods and, of course, washing your fruits and vegetables thoroughly before eating.


Nicole: What are your top 5 favorite clean foods?

Tosca: Oatmeal, grilled chicken, kale, sweet potatoes and beans.


Nicole: Since you first came up with the concept of clean eating what, if anything, has changed?

Tosca: The concept of Eating Clean hasn’t changed, but it seems that every time I go to the market I discover new and exciting Clean foods such as dinosaur kale, star fruit, coconut butter, etc.


Nicole: What do you never leave home without?

Tosca: My cooler full of Clean eats and my water bottle.


Nicole: If you were stranded on a deserted island what one piece of fitness equipment would you want there?

Tosca: Good question, Nicole. I’d bring a resistance band so that I’d still be able to incorporate strength training into my routine. Cardio would be easy – I’d just run on the beach!


Nicole: What is the most enjoyable part of your job?

Tosca: The best part of my job is hearing from readers who have been successful living the Eat-Clean lifestyle. Some of them have lost weight, some have improved their health and others are accomplishing challenges they never thought they’d be able to achieve. Being able to help and inspire these people is a true gift that I don’t take for granted.


Nicole: How many times a week do you lift weights?

Tosca: I lift weights three to six times each week, depending on if I’m doing full-body workouts or splitting my routine.


Nicole: How many hours of cardio do you do in a week?

Tosca: I do two to three hours combined cardio each week. My cardio workouts usually last 30 to 45 minutes.


Nicole: What are your favorite pre and post workout meals?

Tosca: Before a workout I love a banana with nut butter or an apple with some raw, unsalted almonds and after a workout I like an egg white omelet with chopped peppers or a protein smoothie.

Thank you Tosca for a fun and informative interview! I'm so grateful that you took the time to answer the questions I had. I love that you continue to motivate and inspire us to be healthy and to work hard at it everyday!

I hope you all enjoyed the Q&A!

Nicole

What's up? and a Food Challenge

How's everybody doing? I want to hear from you! Are you sticking to your New Years resolutions or are little treats and missed workouts sneaking in already? I hope that the Healthy You 2010 Series helped jump start your resolve to live healthier and happier life from here on out. I know I need a reminder every now and again so just writing the series helped me big time. For all those of you who have been sticking to your clean eating lifestyle, how do you do it? Do you have any secrets that would help others stick to the plan? I would LOVE to hear from all of you!!

The road blocks I have been coming across lately is that I'm wanting to eat out of boredom or eat to relax. One of the biggest no-no's for me is eating in front of the TV or the computer. Recently I have taken to eating blueberries while watching my shows or blogging. I know, I know, you're thinking blueberries? What's wrong with that? Well, my brain now triggers a response to my body that if I am sitting down watching TV or typing that I need to be eating something. Now for most of us a bowl of blueberries wouldn't be a problem, but what if you're out of blueberries and your brain tells you, "TV/computer time, it's time to eat"? Guess what, those blueberries may turn into a bowl of ice cream or other bad food choices. Another problem with eating while distracted is that we eat much more. You're brain has a hard time being satiated when it wasn't really involved in the eating process. We need to PAY ATTENTION to our food! It gets so lonely when it's ignored ; ) So, what are we going to do about it?

Here's a challenge for you, I want you to make a concerted effort this week to eat ONLY when you're at the dining table or other area that is designated solely for eating. Let me know if it helps kick those bad food triggers! I'm in it with you because I'm going to try it too. It's going to be tough because I like to multi-task and eat lunch while blogging and checking e-mails. Whatever will I do with my time? Maybe I can workout more : )

Nicole

Last Post Before Christmas: Tips plus a Clean Recipe

I am so excited that Christmas is almost here. I get so caught up in the hustle and bustle that I can't enjoy the joyful life bustling around me. I have three little guys who would LOVE their mommy to WALK AWAY FROM THE COMPUTER! It is so hard for me because I love blogging about my love of fitness and clean eating but I know that I have an obligation to my wonderful family. Hence, this will be my last post until after Christmas. I am going to update my "Healthy You Series" that I did for New Year's last year. I am going to modify a few things and add new content. I hope you all enjoy it!!

Until then, here are a few tips and one recipe for the upcoming Christmas food onslaught : )

1. Exercise! Just because it's Thanksgiving, Christmas or New Year's does NOT mean that you take a break from working out. Actually, you should get in as much exercise as you can. I have found I feel so much better since I began working out 6 days a week no matter what. It relieves stress, burns fat, strengthens your heart and makes your physique lean and sexy! Who wouldn't want to feel lean and sexy for Christmas?

2. Plan your eating regimen for each day! Space your meals at least 2-3 hours apart. You need to keep the engine burning so full up with 5-6 small meals a day. Keep in mind, you don't want to have a traffic jam by eating too often or too far apart which will cause you to overeat.

3. Toss the elastic! Comfortable elastic-waist pants don't "warn" you that pounds are creeping on the same way that form-fitting clothes will. Stop wearing slouchy, stretchy pants and go for jeans with no forgiveness built in. If you've been enjoying too much eggnog and sugar cookies, your jeans will tell you.

4. Keep your goals in mind! Determine that you will be in shape this holiday season so you don't have to work extra hard to get ready for bathing suit season. Visualize yourself in the future as being sleek and fit, not fat and frumpy. Success will be yours!

5. Take your vitamins! Vitamins help ward off exhaustion and keep emotions in check. Most overeating is associated with emotions, usually those associated with depression. Supplementing your daily diet with vitamin B encourages the burning of stored carbohydrates as energy. the more energy you burn, the more calories you burn. Also make sure you get enough vitamin D which helps maintain bone density, healthy bone growth and helps maintain the normal functioning of the nervous system. It is crucially important in aiding the body’s absorption of calcium. Without sufficient vitamin D, calcium supplements are almost useless.

6. Fill up on fruits and veggies! I know this sounds easy but during the holidays many of us forget this simple clean eating rule. You can eat almost an unlimited quantity of fruits and veggies and they will fill you up leaving less chance that you will overeat fatty or high-carb foods. Choose richly colored fruits and veggies because they contain more vitamins and disease-fighting nutrients. Try to get 10 servings in a day!

7. Most important, enjoy this season of the year! Surround yourself with friends and family and remember that the pile of cookies and candy are NOT what this season is about : )

And now for the recipe:

Moroccon Turkey Meatballs with Spiced Tomato Sauce

I made this for my husband and boys the other night and they really liked it! I think the different flavors were fun and made there mouths happy : ) I hope you enjoy it as well. I got this from my Clean Eating December Newsletter. If you subscribe to the magazine you can get the recipes in your inbox too : )

Serves: 8
Makes: 48, 1-tbsp meatballs
Hands-on time: 45 minutes
Total time: 1 hour, 15 minutes


INGREDIENTS:

SAUCE

• 1 tbsp olive oil
• 1 medium white onion, finely diced
• 2 cloves garlic, minced
• 2 tsp cumin, ground
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 3 cups low-sodium chicken stock
• 4 medium plum tomatoes, diced
• 2 tbsp jarred tomato paste
• 1 lemon, zested (about 1 tbsp)
• 1/2 cup cilantro sprigs, finely chopped
• Sea salt and fresh ground black pepper, to taste

MEATBALLS

• 1 medium white onion, peeled
• 2 lbs lean ground turkey
• 3 cloves garlic, minced
• 1/2 cup cilantro sprigs, finely chopped
• 1 tsp cumin, ground
• 1 tsp paprika
• 1/4 tsp cinnamon, ground
• 1/4 tsp ginger, ground
• 1/8 tsp cayenne pepper
• Sea salt and fresh ground black pepper, to taste


INSTRUCTIONS:

1. Prepare sauce: Heat a large saucepan over medium-high heat. Add oil, onion and garlic. Cook, stirring frequently, for about 3 to 5 minutes or until onion is translucent. Add cumin, cinnamon and ginger and continue to cook, stirring continuously for about 1 to 2 minutes or until fragrant. Add stock, tomatoes, tomato paste and zest to pan and bring to a boil. Reduce heat to medium-low and simmer for 15 to 20 minutes. Season with salt and pepper.

2. Prepare meatballs: Preheat oven to 400°F and line a baking sheet with parchment paper.

3. Using a cheese grater, finely grate onion into a large mixing bowl. Strain and discard all excess liquid from onion and place grated onion back into bowl. Add remaining meatball ingredients to bowl and mix well until combined. If mixture is very soft, cover and refrigerate for at least 1 hour to allow mixture to firm up.

4. Using a tablespoon or small ice-cream scooper, scoop out 1 tbsp of mixture and roll it into a ball. Separate meatballs 1 inch apart on baking sheet and bake for 6 minutes, or until lightly browned on outside. Remove from oven. Repeat until all mixture is used up.

5. Stir cooked meatballs into sauce, increase heat to medium-high and bring sauce to a boil. Reduce heat to medium-low and simmer for 10 minutes. Remove from heat, stir in cilantro and season with salt and pepper.

TIP: For a complex, high-fiber carb to keep your energy levels up even longer, pair your meatballs with a side of couscous. Or serve with a side of green beans to get your daily veggie fix!

NUTRIENTS per serving (6 meatballs and 1/3 cup sauce):
CALORIES: 180
TOTAL FAT: 3.5 g
SAT. FAT: 0 g
CARBS: 8 g
FIBER: 2 g
SUGARS: 4 g
PROTEIN: 29 g
SODIUM: 170 mg
CHOLESTEROL: 55 mg

By Joanne Lusted

Click HERE for a printable version.

I pray you all have a wonderful Christmas! I appreciate all of you, my loyal readers! You make what I do worth it : D

Nicole

Important Advice!

I opened my e-mail today and read an informative article from Tosca Reno. Recently she was injured while diving into her pool and it made me think, what would I do if I was injured? I know for me, it's one of my biggest fears. My workouts are something I can control, something I love, but what would I do if I couldn't workout like I usually do?

Here is Tosca's article, I hope it's useful for all of you. I know I'll be printing it out to remind myself if, heaven forbid, I ever get injured.

Injuries happen to everyone and they can be discouraging. But if you follow the advice below you’ll be able to heal as quickly and effectively as possible so you can get back to your regular routine.

1. Visit an Expert: It’s easy to think you’re injury isn’t all that bad, especially if you’re a tough Sister-in-Iron! But it’s best to get an expert opinion. They’ll tell you exactly what happened and how to approach the healing process.

2. Modify Your Workout Plan: I had to cut my leg workouts and focus on upper-body training. I also adjusted my cardio to involve arms only. Use training books and magazines to find exercises that won’t stress your injury. Do what you can within the limits of your injury. This may mean completely taking a break from your training. Listen to your healthcare expert and your body.

3. Seek Out Alternative Therapies: My physiotherapist administered acupuncture to encourage the healing process. It was very effective for releasing the tension in my muscle. Don’t discount the benefits of acupuncture, massage and hydrotherapy among other alternative therapies when you are recovering. Discuss these options with your healthcare provider to find out what’s available for you.

4. Eat Clean: Following The Eat-Clean Diet™ should be at the heart of all recovery efforts. Your body needs the best fuel it can get at this point because it will be working extra hard to heal. Fill up on lots of veggies, fruit, whole grains, lean protein and water. You can also discuss taking supplements with your healthcare expert to encourage further recovery. Eating well is especially important if you need to stop training altogether during your recovery. You don’t want to ruin all of your hard work!

Take care of yourself,



The most important thing we need to remember is, take a break! Make sure you schedule in active rest weeks to avoid over-training. Over-training is the number one cause of injury among athletes and fitness enthusiasts! I know I schedule in an active rest week every 4 weeks for this very reason. That doesn't mean you sit on your rear for a week, it means get outside and take a walk, go for a swim, do lots of yoga, just keep moving but at a slow jog instead of a sprint : )

Nicole

My New BFF: Chocolate Mate

So as I'm sure you read in the "Are You Hungry" post, distraction is key when it comes to avoiding food pitfalls. My favorite distraction as of late, Organic Chocolate Mate from Cost Plus World Market. They only carry it in stores so I hope you have one near by! This tea is so worth the trip! I love it warm or cold with a little agave. You could also use stevia for a no calorie chocolate treat. I hope my real BFF doesn't get jealous ; ) Enjoy!!

Are You Really Hungry?

How many times a day do you find yourself meandering towards the kitchen in search of something to eat? I know for myself eating is on my mind many times throughout the day. Is it boredom, is it a distraction from work or is it a true hunger? Today I will differentiate between these various eating "triggers".

What Is Hunger?

Hunger is an urge to eat. Appeasing the urge creates satiety, after which no desire to eat exists. In contrast, appetite—"trigger", refers to signals that guide dietary selection, often in the absence of obvious hunger. Appetite comes mostly from a psychological state but can also have a physiological dimension, such as the desire for salty or sweet foods. Further, these forces mainly are “positive” signals.

Social influences like religion, philosophy, presence of others, taste, anxiety, stress, psychological disturbances, environmental factors such as climate and metabolic factors (hormone levels, caloric requirements), aromas, meal time, memories, and certain food advertisements are the external factors that influence our eating habits and patterns.
Hunger is mostly regulated by internal cues to eating, while it is largely the external influences that govern appetite. The physiologic basis of appetite and hunger is not completely understood but it is clear that both internal and external cues regulate how we eat.

Hunger That Means the Body Is Ready for More Food

What is true hunger? True hunger means that the stomach is finished digesting the last meal and is ready to begin digesting more food. On average it takes the stomach about 3 1/2 hours to empty itself after a meal. If less time has passed than this and you are feeling hungry you can do a simple test to find out if your sensation of hunger is actually stemming from an real emptiness of the stomach or your appetite is at work. Offer yourself a salad. Does that sound satisfying? If you truly are hungry, a healthy meal will sound good to you. If you are simply wanting to entertain yourself with food you will want something more interesting like a processed carbohydrate or refined food that is more of a "fun food".

Hunger Stemming From Anxiety

Food is comforting. Often times a person will feel hungry because they need comforting. Food is often used to self-medicate by numbing or calming oneself with the comforting feeling that food offers. If you just ate two hours ago and you are feeling hungry, sit down and ask yourself if you are anxious, upset or stressed out about something. Often times, recognizing your emotions and comfirming them along with some deep breathing can alleviate the need to calm yourself with food.

Hunger As a Result of Boredom

What is hunger from boredom? Sometimes we find ourselves hungry even though we have just had a meal an hour or two ago. A good thing to do at this point is simply to find something to do for an hour or so and set a timer so you do not eat before the hour is up. Hunger from boredom is very common and can easily be averted by simply finding something to do other than eat. Eating out of boredom is a habit that can be broken fairly easily by practicing a pattern interrupt. This is when we break a habit like eating of boredom by adding a new habit to our routine. This could be going for a walk when you feel hunger from boredom or drinking tea(one of my faves) instead of eating, etc... Just develop a habit that is different from the one that was not serving you in a positive way such as eating when bored.

Hunger Because of Nutritional Deficiency

The main purpose of consuming food is to give our body nutrients which are fuel for our body so it can function properly. When we eat foods with other than optimal nutritional value and the body does not receive the minerals, fats, vitamins and fibers that it needs, it will send out a hunger signal to let you know that it still needs some nutrients. This is why a person that eats an other than optimal diet can continue to experience hunger even though they have just had a meal. Remember though that this is not true hunger but appetite disguised as hunger. This appetite may also trigger cravings of certain foods that the body needs more of for the nutritional value. A person who eats an optimal diet will require far less food than a person who consumes a Standard American Diet (SAD) because all of the food they put into their systems gives the body the necessary nutrients for optimal functioning.

Hunger From Food Cravings

A food craving(social trigger) is an insatiable desire for a certain food that may not go away until that particular food is consumed. One way to test if you are actually hungry or if you are just experiencing a craving is to ask yourself if a salad would satisfy you in the moment you are craving something. If you truly are hungry, a salad will probably be a welcome meal. If you are having a chocolate craving and are not actually hungry, a salad will not seem appetizing. When I worked at Jenny Craig I would tell clients that if they were craving something to distract themselves for an hour or so and if the craving did not go away to have a small amount of what they were craving. Usually if you give yourself time to think about it you will realize you did not really need that particular food. The best part is the feeling of empowerment when you resist the temptation. You will also create a new habit and resisting will get easier and easier!

I hope this will help all of you pinpoint particular eating "triggers" and make new, healthy habits in there place! For healthy eating tips, check out my Healthy You Series.

Nicole

Have you checked out Readability?

I know this has nothing to do with fitness but, I found this really cool tool to make reading web pages and blogs easier. The bonus to this is that it also makes them easier to print. The function is super easy to install and I know I will use it often:) I hope you enjoy it!

HERE is the link!

Watch THIS how-to video and get readability for yourself!

To make the post your reading printer-friendly, just click on the post title then hit your readability button and viola' printable versions of any page on the web:) Let me know if you like it.

Nicole

Clean Eating Tips- The Dirty Dozen

Have you ever wondered which fruits and vegetables are safer than others when deciding to buy non-organic or organic? Well you're in luck, here is this year's "Dirty Dozen" and it's not so dirty counterparts. This list really helps me as I am on a pretty strict budget. Hope it helps you too. Enjoy!

The Benefits of Chia Seeds

Okay, okay, I know what you're thinking- Why would I want to eat a Chia Pet? The bigger question should be, why do we hear more about chia seeds marketed as a White Elephant gift than about the amazing food that they are?

Chia seeds are one of the most powerful, functional, and nutritious super foods in the world! The chia seed is an excellent source of fiber, packed with antioxidants, full of protein, loaded with vitamins and minerals, and the richest known plant source of omega-3. In reality, these healthful, edible seeds are a better source of omega-3 fatty acids than flaxseed (the fats protect against inflammation and heart disease).

Here are a few benefits of this wonderful seed:

• Energizing...For Greater Endurance! Due to its unique blend of protein, EFA's, fiber, complex carbs, and antioxidants, chia is untouchable among seeds and grains for providing energy to your body.

• Improves Cardiovascular Health...HIGH levels of heart-healthy EFAs (Essential Fatty Acids)... The oil in chia seeds contains the highest-known percentage of omega-3 alpha-linolenic acid, a whopping 62%–64%!

• Stabilizes Blood Sugar...Reduces blood sugar swings...and supports conditions of hypoglycemia and diabetes.

• Reduces Cravings for Sweets and Junk Foods—high soluble fiber content releases natural, unrefined carbohydrate energy slowly into the bloodstream.

• Improves Mental Focus and Concentration... Chia’s balanced EFA's can signficantly boost your brain power and brighten your mood.

• High-Quality Protein—Chia contains 20% or more protein...a higher percentage protein than found in other grains, such as wheat, corn, rice, or oats. Chia seeds are useful for the growth and regeneration of tissue during pregnancy and lactation or the regeneration of muscle tissue for athletes, weight lifters, etc. As a source of protein, the Chia, after ingestion, is digested and absorbed very easily. This results in rapid transport of nutrients to the tissue and faster utilization of this nutrition by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during growth periods of children and adolescents.

• Helps Builds Lean Muscle Mass...Plus it’s useful for weight loss and weight maintenance. Chia is suitable for all lifestyles and dietary regimens, including low-carb diets and vegetarian diets.

• Gluten-Free. Unlike grain-source proteins, chia seed protein contains no gluten. Chia is an ideal food for individuals with gluten sensitivity, carbohydrate intolerance, hypoglycemia, celiac disease, Crohn’s disease, or anyone who wants to avoid common gluten-containing grains like corn, barley, and wheat.

• An Ideal Food for nearly everyone, including individuals with food allergies, food sensitivities, or food and chemical hypersensitivity. One study found no evidence of allergic response to chia, even in individuals with peanut and tree nut allergies.

• Super-Hydration and Electrolyte Balance.... Chia’s soluble fiber (hydrophilic colloids) massively retains water which keeps you well-hydrated and maintains your electrolyte balance. If you mix a spoonful of Chia in a glass of water and leave it for approximately 30 minutes or so, the seeds and water will become an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Researches have found that this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel when ingested, slows the conversion of carbohydrates into sugar. Chia seeds don't just give you a quick boost of energy, they provide long lasting energy that brings with it stamina and endurance.

• Supports Healthy Elimination and Detoxification—healthy oils and fiber contribute to greater regularity and comfort...beneficial effects not to be underestimated!

• Uniquely Balanced. Chia offers an amazingly balanced ratios of macronutrients...better balanced than most grains, seeds, and many other foods.

• Convenience. Among seeds and grains, chia is a nutritional marvel—an ideal superfood for anyone, especially for individuals “on-the-go”…who want a great source of EFA's that also provides more complete nutrition. It’s quick, convenient, and cost-effective!

• Built-In Antioxidant Protection... Chia’s powerful antioxidants protect its heart-healthy oils, keep it fresh, and significantly boost nutritional value. Even after you grind or cook it, the antioxidants in chia seeds are kept fresh!

• Vitamins and Minerals. Chia contains important micronutrients (including B-complex vitamins) all readily assimilated because chia is a whole food. Imagine that!

• Supports Intestinal Health. Chia’s super high levels of fiber also sweeps clean the digestive tract. A healthy gut is a very important thing to have and the chia seed can help you with that.

• Raw and Unprocessed...plus naturally full of health-building plant enzymes.

• Sustainably-Grown... Look for brands that have no pesticides, herbicides, chemical fertilizers, or Genetically Modified Organisms (GMOs) used! 

• Tasty, Fresh, and “Ready-To-Eat”!! Whether you eat the seeds right from the container, grind them, roast them, bake them, or drop them into your drinks or smoothies, these fresh seeds add texture and just taste great!

Now go out and get some!!

Healthy You Wrap Up

Now that we've covered your daytime meals I will wrap up what we've learned so you will be prepared to create many more meals including dinner and beyond.

First, Clean Eating Principles:

• Eat 5-6 small meals every day.
  
• Eat every 2-3 hours.
  
• Combine a lean protein and complex carbs at every meal.
  
• Drink at least 8 cups of water a day.
  
• Never miss a meal, especially breakfast.
  
• Pack your cooler the night before so you can grab and go in the morning.
  
• Avoid all over-processed, refined foods, especially white flour and sugar.
  
• Avoid all saturated and trans fats and replace them with unrefined, cold-pressed fats.
  
• Plan your meals .
  
• Consume adequate healthy fats (EFA's) each day.
  
• Avoid alcohol at all costs.
  
• Avoid all "junk food" that contains no nutritional value.
  
• Depend on fresh fruits and vegetables for fiber, vitamins and enzymes.
  
• Portion control- no more super sizing!
  

Next, you need to stock up your kitchen with the proper tools to make Clean-Eating a success.

~Nonstick cookware is a must because you won't be using a lot of greasy oils to keep them stick-free.

~Parchment paper is another good way to make your own healthy baked goods without having them stick to the pans.

~If you live in a cooler climate or want to make smaller amounts of grilled food, the George Foreman grill is a must. It makes cooking lean meats and fish a breeze.

~A blender is great to have for smoothies and protein drinks. It also helps in making delicious soups and dressings.

~Sharp knives will make you want to cut vegetables and fruits. If you are struggling to prepare your produce you will be less likely to do it. Get good quality knives, they are a must!

~More great tools include mixing bowls, measuring cups, a dutch oven, cutting boards, microwave, a rice cooker, a crock pot and various sizes of storage containers.

Now that your kitchen is ready, let's go shopping!

The first thing you need is a menu. Write out a menu for the week so you can get all you need at the grocery store.

The next thing you need is a list. It's so much more cost efficient if you have a list and stick to it. Don't buy something because you have a craving. If the there is an item you know you use on a regular basis that's on sale, grab it. Save time and money......stick to the list!

Well, all of your purchases have been made and it's time to prepare your food for easy use.

~Meat can be put into healthy marinades and frozen so they are ready to use at a moments notice. Make sure to trim all visible fat and that includes the skin. A good way to make your chicken or tofu easy to use is to cook it and freeze each piece individually so you can add it to a meal quickly (this is where the GF grill comes in handy).

Stir Fry anyone?

~Fruits and veggies need to be washed, trimmed and chopped so it can be made into a quick salad, added to a sandwich or used for a quick snack with hummus or nut butter. Like I stated in my lunch post, I swear by my FridgeSmart containers by Tupperware. They are great! Click here.

~Grains like brown rice can be cooked then refrigerated or frozen in single serving portions that are ready to use. Sometimes you don't have 50 minutes to cook brown rice. A good way to store your grains are in Modular Mates or containers like these. I know I sound like a Tupperware salesperson which I am not, I just really like their products:)

Make sure to have complex carbs from fruits or veggies and a lean protein present at every meal. Have a good supply of Clean-Eating foods in your fridge and pantry so you can easily pack your cooler and be ready to go!

I have many dinner recipes throughout my blog and I hope you enjoy them. Just click on the "clean recipes" label under the post and it will pull up all of the clean recipes I have posted to date.

Remember, working counts for about 20% of your physique whereas food choices count for 80%. If you have the eating nailed down, you'll be set for life and all of your hard workouts will shape the lean figure you now have.

I hope you have enjoyed this Healthy You series as much as I have. I know this year will be a fantastic, healthy year full of possibilities!! I would love to hear what you all think, please leave me a comment so I know you're out there:)

Stay tuned for workout reviews, clean eating tips and recipes. I will even be having a workout DVD giveaway for one lucky reader:)

Healthy You Lunches

Lunch. That meal you eat between your morning snack and afternoon snack. Eating every 3 hours or so you will find that you are not have bad cravings anymore. If you start skipping meals you will be doomed for failure later in the day. Eating every 2-3 hours will keep your blood sugar steady and help you avoid binging later because you've let yourself get too hungry.

Go organic!!

The only way to stay on track is to be prepared!! Once a week I go to the store and buy my produce and pantry items for that week. I wash and dry all produce then cut, chop or shred it so it's ready to use. I also use a salad spinner to dry all of my salad greens then put them and other produce in FridgeSmart containers from Tupperware because my produce stays fresh so much longer! I also like them because you can see your veggies front and center in the fridge.

If you really want to eat more fruits and vegetables, there are two rules for buying produce you can use to make it easier and more enjoyable.

1. Never buy fruit or vegetables unless you are ready to prepare them when you get them home.

2. Place your fruits and vegetables on the shelves in your refrigerator and turn the produce drawer into a "junk food" drawer. Not that I want you to have "junk food" around but we do not all live alone or with a health conscience spouse or roomate:)

Here are a few lunch ideas:

~Sandwiches- I know this seems like an obvious choice but we need to keep away from the traditional turkey and cheese.

*Use organic whole wheat, rye, spelt, gluten-free, Ezekial bread or equivalent.

I love making a sandwich made with shredded raw carrot, shredded raw zucchini, sprouts and hummus, yum!

You can also use a mixture of any of the following: tofu, grilled chicken(free-range, of course), lettuce, avocado, shredded raw winter squash, onions, cucumber, bell pepper, tomato, hummus, low-fat cheese, Veganaisse(use sparingly). The options are almost endless.

I personally avoid processed lunchmeat because of all the chemicals. Hormel makes a good nitrate free, natural lunch meat that could be used sparingly. You could also grill 5 or 6 chicken breast at the same time and freeze them individually then you can defrost one anytime and use it for sandwiches or salads.

~Peanut butter(natural,organic, of course) and banana sandwich on whole wheat bread.

~Hummus, shredded carrots, and baby spinach on a whole-wheat tortilla.

~Salads- Yes, another obvious choice but a great one! Pick your favorite greens(kale, arugala, radiccio, spinach, endive, green leaf lettuce, red leaf lettuce.......) You can make your own mixture or buy a bag of organic mixed greens. I like to make my own because I can buy according to my taste that week. Remember always have your ingredients prepared so they are ready to use at a moments notice. Additions can include: carrots, beets, sprouts, tomatoes, cucumber, broccoli, cauliflower, apple, melon, bell pepper, onion, berries, mango, celery, edamame beans, garbanzo beans, kidney beans, hard boiled egg, grilled chicken, tempeh, tofu, feta cheese, pine nuts, sunflower seeds, LSA, etc. All of your ingredients should be organic and raw.

Dressings should be oil/vinegar, lemon juice or the like. There are many delicious dressings at the health food store. Find one you like and stick with it.

~Pita pizza- whole wheat pita, 1/2 cup tomato sauce, 3/4 cup veggies and 2 oz. low-fat shredded cheese of choice.

~1/2 cup extra-lean ground chicken(cooked), 1 cup Eden organic cooked whole-grain kamut pasta, 1/4 cup orange peppers, 1/4 cup broccoli, 1/4 cup tomato sauce(or your favorite natural pasta sauce), 1 Tbsp. parmesan.

~Baked Salmon*- I make this yummy dish for dinner then eat the leftovers for lunch.

~3.5 oz. Mori-Nu silken light tofu or 4 oz. of chicken sauteed in a little olive oil with 1/4 cup mushrooms, 1/4 cup red peppers and 1/4 cup zucchini, mixed with 1 cup wild rice.

~6 oz. grilled or broiled chicken breast with steamed asparagus

~2 oz. low-fat cheese melted on 1 whole wheat english muffin with 2 slices of tomato. Serve with 1 cup strawberries.

~1 cup diced celery, 1 cup diced crisp apples, 1/2 cup coarsely chopped walnuts, 1/2 cup seedless grapes halved, 1/2 cup low-fat organic yogurt mixed with 1 Tbsp. or so lemon juice. Yum!

~Leftovers!! They are a good way to save money, time and calories from overeating at dinner:)

~Get an oversized thermal lunchbag. Freeze a couple of water bottles every night, then drop them in your lunchbag to keep the contents cold. As they thaw, you have fresh water to drink. It's like having a little fridge and water dispenser on the go:)

*Baked Salmon with Orange Glaze

4 Tbsp. no sugar added orange marmalade
1/2 tsp. fresh ginger, minced
1/2 tsp. fresh garlic, minced
salt and pepper to taste

2 large salmon fillets (5oz each)
2 cups chopped spinach
1 cup sliced mushrooms
2 small tomatoes, chopped

Mix together the first four ingredients and set aside.

Grease an 8-inch square dish with cooking spray and place salmon fillets in pan.

Spoon marmalade mixture over the salmon then place the spinach, mushrooms and tomato over the top. Sprinkle with salt and pepper.

Cover with aluminum foil and bake for 20-25 minutes at 375 degrees.

Enjoy! :)~

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I just love The Eat-Clean Diet Cookbook, The Eat-Clean Diet for Family and Kids, Clean Eating Magazine and The Liver Cleansing Diet. Without these wonderful resources I would have been stuck in a rut long ago. You will thank yourself again and again if you make these resources a part of your life.

Next up, a Healthy You wrap -up!

Healthy You Snacks

An important part of your daily food intake is snacks. These should actually be considered small meals and not just food to mindlessly fill the empty hole. You want a vegetable or fruit to be present at every snack. Here are a few ideas:

~Raw veggies with hummus. There are so many different types of hummus you could never get bored trying them all!

~Apple or celery with almond butter- delicious!

~A handful of raw nuts with an orange, pear, apple or some snap peas.

~Brown rice cakes with either almond butter or 1/4 avocado.

~Crunchy green veggies with a small protein shake made from a scoop of protein powder and 1-1/2 cups skim milk of choice.

~1/2 of a peanut, almond or cashew butter(natural,organic, of course) and banana sandwich on whole wheat bread.

~Hummus, shredded carrots, and baby spinach on 1/2 of a whole-wheat tortilla.

~LARABAR's

~1 cup low-fat natural yogurt with 1/2 cup berries

~1/2 cup cottage cheese with 1/2 of a banana or a 1/2 cup mixed berries

~1/2 banana with 1 Tbsp. nut butter of choice

~1/2 cup low-fat natural yogurt and 1/2 cup Kashi Go Lean cereal with 1/4 cup berries

~1/4 cup dried apricots with 14 walnuts

~1 low-fat string cheese with an apple

~1 cup green bell pepper slices and 10 baby carrots with 2 Tbsp. hummus

~1/2 cup low-fat natural frozen yogurt with 1/2 cup blueberries and 10 cashews

Snacks to avoid for obvious reasons:

Ice cream, chips, french fries, all deep fried foods, pretzels, preserved meats, sweet cookies, cakes, donuts, candies and anything that is found in a package loaded with chemicals, sugar and damaged fats. These type of foods only further interfere with your body's ability to utilize the healthy foods you are now eating.

I hope these snack ideas help you achieve your health goals! Stay tuned for the next installment of the Healthy You series: Lunch:)

Healthy You Breakfast Choices

Breakfast is a very important part of your day. The choices you make for breakfast will set in motion your food choices for the rest of the day. I guarantee if you eat a healthy, filling breakfasts you will be less inclined to make bad choices the rest of the day. 

Here are a few suggestions:

~Oatmeal(rolled or steel-cut, not instant)- Given oatmeal's high content of complex carbohydrates and water-soluble fiber which encourages slow digestion and stabilizes blood-glucose levels, this is an ideal, healthy breakfast choice. For extra protein and essential fatty acids, sprinkle the oatmeal with LSA* and fresh fruit or a little agave nectar and LSA which is also low glycemic.

~Rusher's Shake*- This is a quick, delicious shake that is easily digested.

~Scrambled Tofu* or scrambled egg whites- Both of these choices are great because of their high protein content which is a building block for lean muscle growth. Add fresh veggies or an apple and your set.

~Whole grain, rye or gluten free toast with your choice of topping such as tahini, honey/agave nectar and LSA or banana, honey/agave nectar and LSA or almond butter, honey/agave nectar and LSA. Use very little of the honey/agave nectar and make sure to avoid processed jellies and jams that are very high in sugar. If you prefer a savory topping on your toast you can try scrambled egg whites or a little avocado for some added EFA's.

*recipes follow

~An excellent source for more clean breakfast choices is Clean Eating Magazine. Click here for a link.

Recipes:

LSA

3 cups raw whole linseed(flaxseed)

2 cups raw whole shelled sunflower seeds

1 cup raw whole almonds

Grind each until fine then mix together. Store in an airtight glass jar in the fridge.

A coffee grinder works great for grinding the nuts and seeds. I suggest you have one just for the purpose of grinding the LSA.

The mixture has a nutty, slightly sweet taste. It is yummy sprinkled on oatmeal, fruit, rice or just about anything:)

LSA is a good source of fiber, protein, essential fatty acids and minerals. I use this often!

Rusher's Shake

3/4-1 cup almond, soy, coconut or rice milk

3/4 cup ice (or use frozen fruit)

1/2 banana

6 strawberries

1/2 cup fresh or frozen chopped pineapple (no canned)

1/2 Tbs. honey/agave nectar or a pinch or two of stevia

1 Tbs. LSA

Blend together and serve immediately

Scrambled Tofu

Serves 3

2 Tbs. water

1-1/2 lbs. tofu, chopped

2 small onions, peeled and diced

1 Tbs. minced garlic

1/2 green bell pepper, finely chopped

1/2 cup fresh mushrooms, sliced

4 Tbs. cold-pressed virgin olive oil

1/2 Tbs brown mustard

2 Tbs. white miso or soy sauce

1 tsp. curry powder

4 Tbs. finely chopped fresh parsley

1/2 tsp. dried tarragon

1/4 tsp. chili powder

1/4 tsp. freshly ground black pepper

1/4 tsp. sea salt

Heat the water in a skillet, add tofu, onions, garlic, bell pepper and mushrooms then add oil.

Cook for 8-10 minutes over medium heat.

Mix the mustard and miso together in a bowl and pour over the tofu mixture in the skillet.

Stir in the curry powder, parsley, tarragon, chili powder, black pepper and salt and continue cooking for 6-8 minutes until most of the liquid in the skillet evaporates.

Serve hot with salad, veggies or toast.

You can also sprinkle with some LSA for added protein but taste first to see if it's to your liking. You can also serve with chopped scallions.

~Stay tuned, up next are great snack ideas!

Healthy You Jump-Start

Today we need to focus on cleaning out the crud we've built up over the last few weeks, months or years. Here are a couple tips for a great morning boost!

First, I like to start the day with a shot of juice from a whole lime or half of a lemon or orange followed by two 10-oz glasses of purified water. This alone will immediately stimulate your digestion. 

About fifteen minutes after the water and citrus juice drink a large glass of vegetable juice. No, not V8, fresh vegetable juice! I would really suggest you invest in a vegetable juicer. It  is so much cheaper and healthier to make your own juice than buying pre-bottled juices. You can make your juice with carrots, celery, apples, and any fresh green herbs( parsley, mint, basil, etc.) and I highly suggest that they be organic. Organic is best, you don't want your liver bogged down filtering out the pesticides. I like to make mine with carrot, celery and parsley because both celery and parsley have great detoxifying qualities and the carrots add a little sweetness:) If it is very difficult to make your own juice both Trader Joe's and BoltHouse Farms make great vegetable juices. 

I usually workout after the vegetable juice than have breakfast.

~The citrus juice and vegetable juice need to be followed up with a healthy, nutritious breakfast so tomorrow we'll work on breakfast and a few nutrition must-haves.~

Our Liver, Our Health and Clean Eating

The holidays usually hit us hard in the waistline. I myself have had some uncomfortable pant-buttoning days. Between this party and that party, this food gift and that candy gift, our bodies are probably a bit worse for wear this time of year. The biggest culprit of this "holiday haze" is an overburdened liver.

Although the liver is capable of doing its job on its own, the diets we eat and the increasing levels of chemicals in our environment can push it to capacity. The liver has to work harder to detoxify the body, leaving it less able to carry out its many other jobs, resulting in what is called an overburdened liver and weight gain.

The liver has many other jobs including but not limited to:

*Creating proteins needed for blood cells and the immune system.

*Making cell membranes.

*Producing hormones.

*Facilitating the absorption of essential vitamins.

*Helping us metabolize the fats, protein and carbohydrates we eat.

*Filtering and breaking down unwanted compounds produced during metabolism.

*Detoxifying, by metabolizing and/or secreting, drugs, alcohol, and environmental toxins.

The detoxifying that the liver does has gone from a liver "bonus" to a liver hog. Modern American diets are full of processed, sugar-laden, chemical soaked foods. Because our liver is constantly working to filter these toxic chemicals and foods, it has little time to fight disease and metabolize the "good" compounds throughout our bodies.

This year we all need to focus more on the quality of food we put in our mouths. 

How would our bodies function if we all ate the proper nutrition? Well for starters, we would all be sick a lot less. An overburdened liver means a weak immune system. Secondly, we would all lose weight and maintain our ideal weight. An overburdened liver cannot process sugar, bad fats and other harmful substances properly so it stores them as fat until it has time to deal with them which a lot of times is never. Another benefit is healthier, softer skin. An overburdened liver cannot properly regenerate cell membranes.

In short, an overburdened liver can really put a damper on your weight loss goals. I always like to start off a new year with a liver "cleanse". This is not a radical diet or liquid drinking nightmare, it is the way we should all eat, all the time. There are a few tips to jump-start your liver health and I will share those with you this week.

For permanent results though, clean eating is the only way to go. Here are a few suggestions to make clean eating part of your new life.

*Eating foods in their natural state and avoiding those created in laboratories.

*Drink lots of water.

*Steer clear of sugar and high-fat foods.

*Eat six meals a day.


That's the short version. I will elaborate this week so you'll be ready to start your New Year Resolutions the "clean" way!!!

Hot Tips for the New Year

12 Easy Food Choices and Tips plus a Few Recipes to boot!
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*An incredibly cheap and delicious vegan recipe:

1) Cut up several sweet potatoes, yams, onions, carrots, and regular potatoes into bite-size chunks. Use more of the ones you like best.

2) Stir them in a little bit of olive oil and a few shakes of rosemary, thyme, black pepper and oregano ("italian seasoning" will do).

3) Insert several peeled galic cloves here and there (smashing them makes peeling easy and releases more flavor).

4) Put in a casserole dish or foil-covered pan and bake at 400 degrees for 35-45 minutes.

5) When everything's golden brown and soft, drizzle some honey and sprinkle a little soy sauce on top.

Stir. Devour. Keeps well. It takes around 45 minutes to bake but the prep is really easy and the ingredients will keep for a few days until you have time to get to them. Make a ton at a time and eat hearty for a week.

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*Peanut butter(natural,organic, of course) and banana sandwich on whole wheat bread.

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*Bake up a 6-8 chicken breasts at a time (plain or in some sort of natural salt-free marinade), freeze each breast separately. They can be defrosted quickly and can make up the main part of your meal easily. I like to chop them up into a salad.

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* Almonds or nut of choice for sure. Dried fruit as well.

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*Get an oversized thermal lunchbag. Freeze a couple of water bottles every night, then drop them in your lunchbag to keep the contents cold. As they thaw, you have fresh water to drink. It's like having a little fridge and water dispenser on the go:)

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*I can't recommend the George Foreman grill highly enough for blazingly fast, no-brainer cooking. You can make a turkey burger (or any kind) in there in less than 5 minutes. You can throw a salmon filet on there and it's ready in about 4. A chicken breast maybe takes 6 minutes.

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*Tilapia fillets - rub with whatever spices you like and cook them up fast in the GF Grill. It takes about six minutes. In the meantime, you can cook up couscous in some boiling vegetable broth with a little garlic and olive oil. Cover tightly, turn off heat and ignore until you're ready to eat. Reheats well.
Have some prepackaged greens (I like wilted spinach - just in a skillet w/ garlic and olive oil on low heat while the fish is cooking ). If you want to be fancy, melt two tablespoons of Earth Balance or olive oil w/ a teaspoon or so of paprika and some finely chopped cilantro to go on the fish. Viola! Pretty and edible. We have something similar to this probably once a week at least. Whatever meat you want to use is fine, I just chose Tilapia because it cooks fast!

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*Hummus, shredded carrots, and baby spinach on a whole-wheat tortilla

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*All you do is put the fresh veggies in Zip 'n' Steam bag, seal, and microwave. They come out crisp and delicious. I usually make a mixture of roughly 1 tablespoon olive oil, 1 teaspoon each chilli powder and garlic powder mixed together. Pour the mixture over veggies to coat. Even my kids love them.

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*Not quick, but very EASY and healthy: Lentil/Rice Casserole.
In the casserole, pour 3 cups of chicken or veggie broth. Add 3/4 cup of lentils, 1/2 cup uncooked brown rice, 3/4 cup chopped onion, 1/2 teaspoon basil, 1/4 teaspoon oregano, 1/4 teaspoon thyme, and 1/4 teaspoon garlic powder. Stir it all up and bake covered at 300 degrees for an hour and a half. I like to put 1/2 cup of cheddar on top for the last 20 minutes of cooking.

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*LARABAR

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*Chocolate Almond Smoothie (antioxidant-rich)

Simply blend all the ingredients together in a blender. Smoothies can be kept refrigerated for up to 3 days, thought they’re best when fresh.

1 banana
2 fresh or soaked dried dates
2 cups cold water (or 1 ½ cups water plus 1 cup ice)
¼ cup almonds (or 2 tbsp raw almond butter)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp roasted carob powder (or cacao nibs to make smoothie 100% raw)

Makes about 3 ½ cups, or 2 large servings

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* Vega Naturals Whole Foods

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*Roasted Yam Fries
Serves 6

2 large yams, washed and dried
3 Tb. extra virgin olive oil
2 tsp. sea salt
1 tsp. cayenne pepper
½ tsp. fresh ground black pepper

Preheat oven to 350.
Cut the yams into 1/2” fries.
Toss with olive oil, salt, pepper and cayenne.
Place on a lightly oiled cookie sheet and bake for 30-45 minutes, when fries are tender and beginning to brown.

Serve hot.

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*Black Bean Mango Salsa

Ingredients:
1 1/2 cups black beans, drained
1 ripe mango, peeled and diced
1/2 cup diced red bell pepper
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh cilantro
1 seeded and minced fresh green chile
1 garlic clove, pressed
1/3 cup orange juice
1 tablespoon fresh lemon juice
salt to taste

Directions:
In a large bowl combine all ingredients. Mix thoroughly.

Servings:
Yields 4 cups