So, What Should I Eat?
As a reminder...
What does "Clean Eating" mean?
It is the practice of eating unrefined & unprocessed foods
As you begin this journey, please remember it will take time. You are going to learn what food ingredients work, don't work or you just don't like. You will discover food combinations you never thought you would like and may even learn you have a food sensitivity. That is what happened to me.
Ideas below for Breakfast, Lunch, Dinner & Snack
*Note: I am not a nutritionist but but after various attempts at weight loss, I have found applying the Clean Eating approach to food works. It has been the most effective at sustaining because it is not a diet but a lifestyle that is manageable.
In my course, you will be introduced to a variety of smoothies you can make for Breakfast, Lunch or Dinner. They are packed full of goodies and as stated above, designed to keep you full so you won't snack & keep your blood sugar balanced.
One of the most interesting things I learned about fruit is that you don't want to overdue it. Fruit naturally contains sugar including Fructose. Add too much, and you will send your blood sugar shooting up & then returning with the crash. No more than 1/2 cup single fruit or a blend.
If you are making this in the morning, substitute chia seeds for ground flaxseed. Chia seeds need some time to absorb the moisture. Enjoy!
1/2 diced avocado
2 tablespoons honey vinaigrette
(optional) shaved Red Onion
Note: Wash avocado before. You can tell it is fresh by slightly pressing on the outside. Firm? Not ready. Too Soft? Cut it open and use what is not brown. Easiest way to open is take a knife and slightly push along the long side. Open in half and place knife into seed. Wiggle around to remove (some are easier to remove than others).
Dressing: You can buy a pre-blend at the store but read the ingredients. Stay away from ingredients you can't pronounce and artificial sugars. You also don't need low fat/low calorie. Your body needs it to stay full so we are finding the products that will provide this. Enjoy!
Marinade chicken by drizzling olive oil on top. Blend garlic powder, onion powder, rosemary and a squeeze of lemon. Coat both sides of chicken. Let sit for 15-20 minutes to absorb flavors. If you don't have a grill, you can cook in a pan (medium - high heat). Chicken needs to meet a minimal temperature of 165F.
As chicken is cooking, put 2 tbs of same olive oil in pan. Let pan warm up, add mushrooms, sautéing in olive oil for about 3 minutes. Add spinach and sprinkle a pinch of salt & pepper. Once spinach is done (see picture), remove pan from heat. Put your sandwich together. Add a slice of white cheddar at the top before the bread.
Add a small amount of butter to a pan (low to medium heat), you can use same pan as spinach/mushroom but clean first. Spread melted butter throughout pan. Put top of sandwich down first, to start melting the cheese. Look for browning on sides of sandwich. Flip to other side.
Pair with Black Bean chips and Enjoy!
Note: When buying nuts focus on labels that say "Raw" or "Dry Roasted" The idea is to stay away from products added sugars. You are fueling your body with natural ingredients, so if you buy products that have sugar added, you are going to continue to be on the blood sugar rollercoaster.
Recipe
1 cup Almonds
1 cup Cashews
1 cup Pistachios
1 cup Pecans
1/2 cup Macadamia Nuts
1/2 cup Brazil Nuts
1/2 cup Dark Chocolate
Mix together. Divide into 6 ounce portions to use throughout the week.
Storage: Store remaining nuts in either glass jars in fridge or original packaging in freezer. This combination is a mix of high & low fat. Storing in glass containers will keep flavor and texture. When your supply runs low, transfer from freezer to fridge. Enjoy!
Homemade Marinara Sauce
Inspired by To Simply Inspire
Try this easy homemade pasta sauce. Knowing your ingredients is the first step in a Clean Eating lifestyle.
Recipe
Extra Virgin Olive Oil
Small Onion
4-6 cloves garlic or garlic powder (garlic powder will be weaker flavor)
48oz Whole Plum or Diced Tomatoes (what your store has)
2-3 tbs Dried Basil
1 tsp Oregano (I used dried)
1 tsp Sugar
Black Pepper to taste
Heat 4 tbs Evoo in pot. Add chopped onion and saute until translucent. Don't brown! Add garlic and cook for 1-2 minutes.
Place tomatoes in a blender or food processor and blend for 5-10 minutes until smooth.
Pour blended tomatoes in pot and add dried ingredients. Taste and add more if needed. This is your sauce.
Bring sauce to a slow boil, then reduce heat and simmer for 1.5 hours. Stir every 15-20 minutes, so you don't burn the bottom. You can simmer for longer, up to 3 hours, if you want to really bring out the flavors.
Serve immediately or freeze.
Storage: If you choose to freeze, make note that it will be a little watery when you thaw. This sauce has no preservatives/thickeners. Enjoy!
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When I think I have it figured out, guess what? I don't! That's the magic of being honest and always wanting to know more. If you want more insight into health and fitness from a mom, wife, friend then you have come to the right place. Each week, you will get my tips for workouts, food and life.
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