Foods that boost immunity

I’m assuming you’ve heard of the ol’ “an apple a day….” well it takes a little bit more than that but its a good start! Whether your sick or not, these foods are good to have in your diet to not only help prevent you from getting sick but keep ya healthy too.

Here are some foods that boost your immune system.

butternut

Butternut squash- Very high is Vitamins A, C and E. Heart friendly, high in antioxidants and can help with inflammation.

mushroom

Mushrooms – Very high in protein, vitamin B and C and also full of fiber too. Mushrooms have beta-glucans which are known for boosting the immune system. Eat em’ up!!

oats .

Oats – Hello good fiber! Keeps ya regular….and they are yummy and you can pretty much add all kinds of things to it to make it taste however you’d like.

beef

beef – news flash, not all red meat is “bad” … if you get a good lean piece you really shouldn’t worry about the fat content in it since its the same healthy fat that you find in olive oil. Plus you need healthy fat so quit being a worry wart. Very high in protein (3 oz can yield about 20g + of protein), sinc and b- vitamins.

chicken

chicken- Its first off one of the most leanest forms of protein next to fish, and its very high in a mineral called phosphorus. Phosphorus helps with many things including keeping  strong teeth, bones, supporting the liver, and kidneys. Along with phosphorus its also high in selenium which helps metabolic performance (hence why so many “clean eating” recipes have it .. due to its helpfulness with weight loss. )

yogurt

Yogurt – Aww the good ol’ beneficial bugs lol. So on yogurt it says “active live cultures” meaning live bacteria! … now your probably thinking “Ew, why would I want that?” Well, because its the good bacteria. Its the bacteria that keeps your intestine and digestive track balanced. Probiotics are the same thing but in pill form too if you don’t want to eat yogurt.

fish

Fish- Full of omega-3 fatty acids, reduces inflammation and is loaded with protein.

tea

Tea- green tea is amazing hands down! Can help you lose weight because its full of antioxidants. But any tea is good too. (except the store bought sugar loaded kind…stay away from that crap.)

chorella

Chlorella- What is that your probably asking…. its algae! Yep, I’m one of those crazy people telling you to eat algae =P. It helps detoxify toxins in the body and there is chlorophyll in chlorella. Chlorophyll helps repair tissue, process more oxygen and cleanses your blood.

So with that being said, if you feeling run down, sicko r just under the weather since the sick season is here and/or around the corner. . . . load up on a few of these . it should help =)

 

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Meal Prep 101

 

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So I’ve gotten a lot of emails asking me how to meal prep…. therefore! I’m going to show you how easy it is, the trick is to do it all at once.

Meal Prepping is a great way to stay on track, especially when you are low on time and just want to grab something fast. Our first instinct is to go to fast food or something simple when were in a rush right? … So this way, you’ll already have it made and set to go so therefore your diet and all the hard work you’ve already put in with trying to eat clean and workout doesn’t go down the drain.

So what it basically is, is preparing everything you’re going to eat for either that week or more (depending on how much you cook). I like to do my meal preps about every week or even twice a week depending on what days I have off work.  In a nutshell- its cooking in bulk and eating left overs….

meal

First things first though, you’re going to need a good variety of Tupperware.

Then, you may be asking…. “but what do I cook???”

Well pretty much anything that your diet calls for… My meal preps usually consist of these things:

– LEAN PROTEIN ( chicken,  catfish, tuna, tilapia, salmon, shrimp, beef (shoot for the leanest you can find) , turkey, game meat(deer, elk) protein powders … eggs and egg whites would be good too. Hard boil them, it will make it easier too. )

– VEGGIES ( pretty much all is accepted. I like salads with different green blends, mixed veggies (frozen or fresh) zucchini, squash, carrots, celery, broccoli, asparagus…. you get the drift…)

– COMPLEX CARBS – Yams, sweet potatoes, brown and wild rice, quinoa, couscous, Oats, Whole wheat bread, beans.

– FATS (almonds, cashews, pistachios, avocado, coconut, walnuts, peanut and almond butters, flax, chia, pumpkin seeds, sunflower seeds, and oils and oil based dressings. )

– FRUIT – obviously you don’t have to “cook” these..  (pretty much any, Berries, apples, banana, peach, pear, orange, strawberries …etc. )

DAIRY- I don’t eat dairy for the most part, it makes me sick… every once in a while Ill have a Quest bar which has Whey protein isolate in it and I seem to do fine. If your going to add dairy, pick these! ( Low fat mozzarella, low fat cottage cheese, Greek yogurt (shoot for plain and add your own goodies!), low-fat milk and creamers for coffee and whatnot  )

meal prep

Now that we’ve got the basis of whats pretty much “healthy” and whatnot, how much do you cook? ? ?

Well that all depends on how many days your prepping for. You can do an entire week or a few days. Up to you. Best part of this way of eating (notice I didn’t say diet) is that you DONT STARVE and your constantly eating to rev up that metabolism to ultimately .. lose weight or gain muscle. You ideally want to eat every 3 to 4 hours so that makes about 5-6 meals a day. Now these meals .. since there are more than your average three, are going to be smaller in size, but that’s ok because every 3 hours your going to eat more.

Here is a basic every day meal plan for me currently.

Meal 1: Oats with 1 banana

(this is the time I workout usually)

Meal2: Protein Shake with a piece of fruit

Meal 3: 4oz grilled chicken, 1 cup brown rice and 1 cup mixed veggies

Meal4: 4 oz fish, Big salad with as much veggies as I want. 2 tbsp. oil based dressing  (you can add in a complex carb here if you’d like )

Meal5 : 4 oz turkey, 1 cup veggies (add carb if wanted)

M6: Protein Shake

SO in example I really only need to “prep” 3 meals per day. The oats and shakes take like 2 minutes for me to make on the spot … So when prepping keep in mind how much you actually need to make. Now I’m not saying to follow THIS plan, this is just an example .. Do what you want, make it fun, add in some fricken cottage cheese ( man I miss that stuff haha) and make it YOUR meal plan and make the food towards Your Goals!!

So basically cook like your having a party or barbeque haha. Light up the grill and grill up some chicken and turkey burgers, meanwhile while that’s going, cut up salad and veggies and also have either some rice on the stove or a few sweet potatoes in the oven. Its really quite simple, just start cooking and see how it ends up. Use different spices so things don’t always taste the same or seem bland. (I like Mrs Dash a lot because its salt-free yay!)

Put it all in Tupperware and you can even mark what day they are for on the containers if you want. The more organized you are the easier it gets. Preps usually only take me an hour (that’s 4% of my day) .. You have time, just find or make the time =)

Also, get creative, find new recipes and learn to have fun with it =)

HAPPY PREPPING!

meal prepping 1       meal prepping

ps. I do a lot more “prepping” and what not on my instagram! FOLLOW ME! @amanda_fit_

 

 

The Paleo Diet- Why I LOVE it – And all about it!

paleo 3

So if you ask me what’s my favorite diet and/or way of eating this is definitely in my top #3 (along with clean eating and veganism) I truly believe that this is the way we were meant to eat, along with a few splurges every once in a while ;). So throughout my weight loss journey, back when I was 210, I was always having stomach aches and wasn’t sleeping well and just all around feeling like shit. The  Dr. said I might have an intolerance to gluten or dairy and I was looking for a diet that basically knocked out those two things. I kept finding vegan books but nothing that still included meat… So I pondered with veganism for a while, I worked with the clean eating stuff, but it was Paleo that kinda set off the light bulb for me. I was able to eat all these healthy foods, without getting sick every time I ate, and I was able to stuff my face until I was full without having to count any fricken calories! What’s better than that?!?! ps. I loath counting calories.

So enough about me. You may be asking well what is Paleo? Let me tell you!

So when I say Paleo, I’m talking about WAY back in the day with what our ancestors ate during the olden age (hunter- gatherer diet) . And if they couldn’t eat it.. neither can you! So say to-da-loo to cereal, bread, pastas, dairy and processed crap! But also say adios to counting calories!!! (sorry count Dracula – ah ah ah )

So when looking at us as humans… we haven’t changed since then. Back then we were lean, fit, happy, energetic and athletic. We had to hunt and gather our foods to be able to survive. Now, look at us now….were tiered, “too busy”, unhappy and possibly depressed, overweight and lethargic.. and all we have to do to get our food is either run to a grocery store where everything is laid out conveniently or pull our happy asses through the drive through that’s closest to home. Sad but true. So what the hell happened? One word: Agriculture! .. YUP… We started farming, and making foods out of other foods, finding fake foods that didn’t cost much to put into other foods and the chaos began! We went from being hunters to farmers.

So lets talk about grains…. they weren’t a part of our diet back then, but they are a majority of our diet now??? Something’s wrong here. The government is still recommending we get 6-11 servings of grains a day… really? Even not eating the paleo way that sounds like a lot. I don’t know about you but I think fruits and veggies should be what we mostly should be consuming because .. well have you ever heard I diet that bans fruits and veggies? Nope!

paleo 4

So when we look at grains, out bodies aren’t really able to digest them. When we eat grains (carbohydrates), our body’s turn that into glucose, which is a form of sugar that gives us energy to perform throughout the day and in our lives. But here’s the kicker– any glucose that’s NOT used or excreted tough things like exercise or physical activity gets stored as fat. So think about all those times your eating your carb loaded breakfast and then go to work to sit at a desk all day….. No wonder your tiered (sugar high or about an hour and then you experience the crash) and no wonder the pounds started creeping on.

So I’m sure you have heard of gluten by now with all the craze of “gluten free” products out there. Most grains contain either gluten or lectins.. or both. Gluten is most commonly found in grains such as wheat, rye, and barley. Lectins are natural toxins that exist within those grains and that your consuming every time you eat a form of grain,… can anyone say .. yummm?

So basically there is no sugar in this diet either, as our ancestors didn’t drink tea with sweet N low in it, nor did they eat any processed foods like a twinkie….. So the only form of sugar you will be consuming of from fruits mainly and veggies sometimes.

This is not a “low carb diet” where you basically eat no carbs at all (like Adkins) you’ll still get a good amount of carbs if your eating fruits and veggies still. Yes, our body needs some carbohydrates to function and its a main source of energy (but high carb diets aren’t the answer – which is what the average American is used to). See, with the absence of a crap ton of carbs, our body will take stored fat and burn that INSTEAD of carbs. YAY (Which is called ketogenisis.. if you wanted to know haha) So if your reading right, lower carbs (no grains) = no glucose( sugar) makes the body burn stored fat instead YAY! So when you think of carbs, the obvious fruit comes to mind, but there are things like sweet potatoes too that can curb that “I need starch” feeling. Most of your carbs are going to come from veggies and fruit though.

paleo1

Enough about grains, onto the dairy! – I love this topic! Dairy never really phased me as an “unhealthy” food option until I read the book “Skinny Bitch” (I have a review here :  Skinny Bitch )  Never did I think that I would be able to give up things like cheese, ice-cream, Greek yogurt and chocolate! But I did! It was fricken difficult, I will say that, and it did take time but I feel SOOO much better now that I did. OK- enough about me. So what’s wrong with dairy you’re probably asking?? So when looking at dairy, we are the only species in this world that continues to consume dairy through adulthood, every other species only drinks it as a baby and naturally, they wean off of it as toddler ages come along. Also, were the only species that consumes another species milk! …. (hopefully the wheels are turning in your head right now)…. So why are we drinking cows milk? Are we cows? Cows milk is meant for baby cows, not humans. Just like giraffe milk is meant for baby giraffes, cat milk is meant for baby cats. Get where I’m going with this? (hopefully you are). So when a woman gives birth, she naturally produces milk to feed to her young, its full of the vital nutrients that the baby needs to grow into a strong and healthy toddler yes? Its known to be the biggest growth spurt in a persons life… The mother stop breast feeding and her milk glands dry up (hence this is where the weaning is supposed to take place) But nope! We don’t stop there, we feed our kids and even as adults we continue to drink milk. But is it milk that were supposed to be consuming? Is it from humans? nope! Were gonna consume milk from cows….

When a cow is nursing (much like humans, after birth to give her baby calf the nutrients it needs to grow from a 100 lbs calf into a 2000 lb cow) her milk ducts dry up too, and the weaning begins! SO … lets see… mothers milk takes a baby from around 5lbs to 25 lbs where as a cows milk takes a 100lbs calf to 2000lb cow… this doesn’t seem fattening at all right???? Common people! You’d think that if we were consuming milk from another species, we’d be consuming gorilla milk or something (since they are supposed to be the closest thing to us right?!

paleo

NO legumes no beans- why? Because beans ideally need to be “processed” before they are edible. Simple as that, so when looking at a bean, can you just eat a bag of dried beans? ha-ha no. Neither could our ancestors so beans and legumes fall under that category of “processed foods”. You cant eat beans right off the stalk because some of them are toxic too (like soy). They are known for causing inflammation and can throw off your hormonal balance as well. Also beans you have to soak the little sucker, rinse and switch the water, cook the crap out of them for forever for them to be edible… I don’t think our ancestors did all that work for a few beans …

So now your probably thinking well that the hell do I get to eat if your taking away all my pasta, cereal, cheese and milk?!? Well now that we’ve cut out all man-made products and processed crap, lets take a look at what’s left, Oh natural things that were put on this earth to eat. YAY!  And good news! You basically can eat as much as you’d like (my favorite part!)

Ps. I’m not adding everything but I’m sure you can Google different options!

  • Lean meats (grass- fed obviously … remember you are what you eat ate! – meaning if your eating grain fed cattle, your eating grains- and there is study that shows that’s hard for them to digest too…. )
  • Lean Beef- Flank steak, top sirloin, London broil, lean veal,
  • Lean pork, poultry (white meats), organ meats (liver and tongue), turkey, game hen, chicken, duck, goose.
  • Game meats- Bison, elk, deer, bear, pheasant, quail…
  • Fish- bass, trout, salmon, tuna, tilapia, red snapper….
  • Shellfish- shrimp, crab, lobster, oysters, clams…
  • Pretty much any fruits and veggies you want. Limiting starchy veggies like potatoes and legumes.
  • Healthy fats- almonds, cashews, seeds, pine nuts..

Foods you can eat in moderation –

  • Avocados, walnuts, olive, flax seeds, coffee, teas, wine and beer, dried fruits…
  • The reason they are in moderation is because did you see our ancestors lugging around a food dehydrator for their fruit or a beer. No. but its ok to live a little too..

Foods you avoid on Paleo:

  • (DAIRY) All processed foods with/without dairy
  • Butter, cheese, cream, frozen yogurt, milk, powdered milk,
  • (GRAINS) Barley, Corn, Millet, Oats, Rice, Rye, Wild Rice, Wheat, Buckwheat, Quinoa
  • (LEGUMES) All beans, Black eye peas, lentils, miso, snow peas, peanuts, soybeans and soy products, peanut butter
  • (STARCHY VEGGIES) Potatoes and potato products (fries, chips ect..) Limit your sweet potatoes and yams to a minimum.
  • (HIGH SALTED FOODS) – Bacon, pork rinds, cheese, deli meat, pickled foods, sausage, salted nuts, salami, hot dogs, ham, Ketchup…
  • (FATTY MEATS) – Beef Tips, Bacon, Lamb chop, fatty ground beef, skin of turkey and chicken…
  • Soft drink and juices
  • (SWEETS) – doughnuts, cakes, candy, honey, sugar (real and fake)

paleo2

Now, Paleo is kind of what set it all off for me personally, but if its not for you, its not for you. Plain and simple, you have to find something that works for you as a person because if you feel like your in a “diet” your most likely going to be miserable. Did I follow Paleo 100% when I was on  it ? nope! I had some beans here and there, I slowly weaned myself off dairy too (which was hard to do) but I made it work for me without messing it up too much.  I also started off with cutting out only gluten in the beginning and I found some “gluten free cereals” and I had oats still…. so I was more of a 80% Paleo do-er.

Try it for 30 days, see if you notice any difference? Are you sleeping better? Are you loosing weight or feeling more energetic? You never know unless you try it.

What do the Terms Mean on your Meats??? (Grass-Fed, Free-Range, Organic…)

Free range hens, near their coop and surrounde...

Free range hens, near their coop and surrounded by electrified poultry netting. (Photo credit: Wikipedia)

So I’m sure you’ve hear the saying  “you are what you eat”…. Well guess what?! You are what you eat eats too! Meaning say you’re enjoying a nice piece of steak. Well whatever that cow digested ad lived off of is going into your body as well…. Makes ya think huh?! This is why there is a huge thing with things being organic and grass-fed is everywhere right now because people are wising up and realizing all the crap they put into our foods! So were going to talk about what some of those meanings actually mean, what’s the truth, what you can trust and what sounds healthy but .. in all honesty isn’t as healthy as you may think!

Grass- Fed : Meaning the animal was fed maybe only grass or its free to roam and feed as it would naturally if they weren’t caged. No grains when into feeding them.( i.e. corn, wheat, gluten)

Free-Range: Usually on chicken and eggs. Meaning it has access to the outside and is not trapped in a cage. Although living areas may be small. And sadly, they may have access to the outside, but the door to the outside could have only been opened for maybe 20 min, and then shut again. They can label that “free range” whether or not the chickens went outside or not. Sad but true.

grass

Natural: natural doesn’t mean organic. Meats that are labeled “natural” aren’t inspected by a third party where as organic is. It is unknown if the animal is treated humanely, if they consume animal byproducts in their food, if they are given antibiotics, hormones or if they have access to the outside. Natural is about one of the most misleading labels there is out there. Better off looking for the Organic label!

Organic: Meaning they have no antibiotics, growth hormones or genetically modified organisms in their feed but it doesn’t address how the animals are treated throughout growing up but they usually are on family owned farms and NOT factory feed lots. So that’s a plus. =)  Within their farm production they do have a annual third party inspection as well as access to pasture.

meat

You think it’s an easy way to cut calories but……….

So cutting calories for weight loss is an ideal thing to do if your consuming too many (most Americans are), but here are some tricks and tips that may have you thinking your being healthy, when in reality they may be hurting you…. or helping you keep on the weight you want to drop.

chicken thigh fats fats good

  • Picking poultry instead of beef– So yes, lean chicken and turkey are about as clean as clean eating can be but things like the ground up turkey for turkey burgers and such, often have the skin and darker meat ground in as well (things they don’t tell you- those bitches!). Darker meat has more calories when it comes to poultry by the way, that’s why whenever you read most diets, the often revolve around the breast of the bird since its all white meat. Where in retrospect, beef (LEAN beef), can be only 155 calories with 6 grams of fat, as compared to the ground up turkey at 205 calories and 14 grams of fat. *So how to fix– Look for labels that say lean (90%) on either one, beef or turkey.
  • No fat at all! – I know they have had this on the news but there are still people out there that think all fat is bad, and that just isn’t the case. The way fat works is……… Monounsaturated fats  and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol,  and your overall health.. It’s the trans fats, and saturated fats you have to avoid. Fat helps you stay fuller longer and it takes longer for your body to digest, therefore its a good thing because you wont be wanting food every hour on the hour. *So how to fix – Add good, satisfying fats to your food, think avocado, nuts, seeds, olive oil. Plus good fats add loads of yummy flavors! – say no to boring food my lovely’s!
  • Think to yourself if your truly hungry – I have to do this sometimes because we get bored and out of habit, we eat. Its only human and natural to do that I think. But take a minute ( I like to drink a whole glass of water because sometimes your body is honestly just thirsty and wait about 10 minutes to figure out if I’m really hungry or not.) Take a deep breath and decide, if you are ..great eat a small healthy snack, if carrots and hummus or something along those lines doesn’t sound good, then you probably aren’t hungry and your bored. *So how to fix – find something else to take your mind off it. I like to pop some of that Deserts Extra brand gum in my mouth because it craved that sweet taste I’m looking for. They have all kind of flavors from root beer float to strawberry shortcake. I also go for a run, read a book, blog, play fetch with the dogs or even just watch a TV show… anything can help, you just have to find what works for you.

gluten sport real

  • Everything Gluten Free – Don’t get me wrong I personally love gluten free foods. But not all of them are good for you. Just because fruit roll ups say they are gluten free, doesn’t mean you should eat them – don’t, they are full of sugar hhahah. But a lot of gluten free products like take baking with a GF flour for example, its sometimes made with things such as white rice or potatoes.. or both (double whammy). – This kind of flour doesn’t have as much fiber and nutrients as a regular whole wheat flour with the same amount of calories and sometimes even more! *So how to fix- Look for products that are made with quinoa or brown rice, they are a much healthier option and still gluten free. I like Bob’s Red Mill brand personally.
  • Sweet Drinks and Energy Drinks – OK… seriously? Do you really think that double espresso Rockstar is a wise choice for your health? Its full of caffeine (which your probably addicted to if you “need” it or it “helps you wake up and get going” in the mornings), not to mention full of sugar and just plan crap for your body. Do you think our bodies were meant to consume that??? Not so much. Also, most of those sports drinks are virtually calorie free, meaning they are full of fake sugar, even worse, your body doesn’t know how to digest that fake shit.. quit it. *So how to fix- Just stick to water, add fruit to it to make it taste better if you have to.
  • Giving Fruits and Veggies a quick rinse – Yes you should wash them. And yes it does kill off the pesticides, but you have to wash them for long enough. Usually people just lightly dip it under the sink and call it good, and that isn’t enough. Most pesticides have shown to slow metabolism and even mess with your thyroid gland. So yea, you may be getting all your nutrients because you’ve added more produce, but it might be sabotaging your weight loss. *so what’s the fix – Wash for 30 seconds each time. Also you technically can buy organic (another reason why you want try to buy organic when you can…) but not have to worry about washing it because there are no pesticides used in growing it. I wash mine anyways just to be safe…and clean.
  • Store Bought Smoothies- Yes they are healthier, but they may have as many calories as a cheeseburger- depending on which ones you get. They can have as low as 200 to as high as 1000. They add tons of fruit veggies but unfortunately, a shit ton of sugar (which usually fake sugar or syrups.) *So how to fix– Make your own and take it with you. They make serving size smoothie machines that make it super easy as a quick breakfast in the morning.. so you don’t really have an excuse A. not to make breakfast (because so many people don’t eat breakfast) And B. if your trying to loose weight and get healthy.. you need to be eating breakfast. Its just as serious as working out.

banana granola wash

  • Ice cream vs. Frozen yogurt- You’d think so, but it actually have about the same amount of calories and sugars. So how to fix – Make your own yummy healthy “ice cream” I posted a link below about some healthy ice creams on Bodybuilding.com and I also posted an ice cream that’s made out of bananas.

Bodybuilding – http://www.bodybuilding.com/fun/5-healthy-versions-of-famous-ice-cream-treats.html

Frozen Banana recipes – http://www.babble.com/best-recipes/1-ingredient-banana-ice-cream-10-flavor-twists/two-ingredient-banana-cookies-cream-ice-cream/

  • Granola – Yeah it may seem so great with the oats and grains, your getting some good carbs right?? Wrong. If they didn’t use so mush sugar for one, but a lot of those little oats have added fats too to make it “granola”. But good news is that all granola isn’t bad and its super easy to make your own “healthier” version too.  This goes for granola bars as well. Most granola bars are bonded together ..to make them a “bar” with all kinds of syrups and sugars. … And then some add chocolate into the mix too and then they almost become worse than some candy bars!! So… I’m sure you can make your own bars… (***OOO Striking a recipe challenge to post in future!) So how to fix –  make your own! I attached a link below on some fun recipes to try. Also, When picking out granolas in the supermarket try to make sure sugar isn’t in the first 3 ingredients.. and I know its hard, but try not to pic the ones with all the candies in it. . . . its supposed to be a healthy choice, not desert.

Make your on granola!- http://recipes.sparkpeople.com/recipes.asp?food=granola&a=#topresults

  • Anything with the word DIET- Just stop. You know what’s healthy, fruits, veggies and lean meats. Its really not that hard, so stop trying to “wiggle” your way around it and find ways to cheat. You either want to be healthy, or you don’t. Just because something says calorie free does NOT mean its healthy and you should consume it …much less all the time! Whether its soda, a “vitamin-enhanced” water, or even a diet drink (i.e.. Slim fast) if it had fake sugar… its not healthy. Just hear me out…. When fake sugar (sweet n low, aspartame. Just to name a few) enters your body it turns into formaldehyde, Formaldehyde is something scientists use to “preserve and protect”. …..  Ew. Think about it for a minute. Google it. Quit preserving your butt with diet soda ok. So the fix- Drink waters, add fruit to it to make it taste better of your getting boded, I think they do make carbonated waters now a days too if its the carbonation your craving …. but make sure there isn’t fake sugar in it.
  • Bread Galore- Sandwich making has become a “fit” and “healthier option” when your on the go or at work. Well lets take the fact that people love their meat, so you know we either add a bunch of meat (Usually lunch meats, pre-package, and FULL of sodium) Or we get the Meat-iest sandwich we can at Subway. “Cold-cut trio me please!” Then we pile on the mayo, or sugar-laden salad dressings (because you know that don’t buy Organic and Natural brands!) Pile on the smallest amount veggies and a lot of cheese ….on a foot long. So the fix is – So when you do make a sandwhich on some Eziekiel bread, or Udis. … Some OTHER form of Healthy Bread, (how to pick a healthy bread- **coming up in a post soon!) to put your sandwich on.        http://shop.udisglutenfree.com/ppcdo/search/google?gclid=CKuO-IbtlLgCFc1cMgodXUgAzA and please, make veggies the main part of it.

bread diet

My Everyday Grocery List!

Grocery 555

So I get a lot of questions on what to buy at the store. How do I know how to pick out produce, and such. So without further ado.. Here is my “everyday grocery shopping list”.

  • Most of the things like condiments I already have stocked up so you’ll only have to buy things like that every so often.
  • Also when buying produce keep in mind that this stuff goes bad fast, so only buy what you think your going to eat within that week. (Learned that lesion the hard way!)

grocery 3   grocery2   grocery1

VEGGIES – feel free to add other favorites!

  • Spinach
  • Romaine Lettuce
  • Any other “salad” Mixes you’d like
  • Baby carrots
  • Cucumber
  • Tomatoes (baby ones, and big ones)
  • Squash
  • Zucchini
  • Bell Peppers (Red, Yellow, Green, and Orange)
  • Radishes
  • Green Beans
  • Chives and Onions
  • Corn
  • Asparagus

Fruits -Feel free to add other favorites!

  • Apples
  • Bananas
  • Grapefruit
  • Grapes
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons (for cooking with and water)

Lean Meats and Protien  ***grass-fed and hormone-free is ideal**

  • Shrimp
  • Tuna (in water)
  • Skin-less Chicken Breasts
  • Ground Turkey
  • Low- Sodium Lunchmeat
  • Turkey Bacon
  • Salmon (wild caught)
  • Lean Beef
  • Eggs and Egg Whites
  • Other fish is good too.
  • *** Any kind of Game meat is awesome for you as well because its in its natural environment and its “grass-fed”. (Antelope, Deer, Bison, Elk, Pheasant etc. )

Carbs

  • Brown Rice
  • Baby red Potatoes
  • Quinoa ( this also comes in a noodle form-by far the best gluten-free choices)
  • Whole-wheat Bread (or Gluten-free)
  • Yams
  • Sweet Potatoes
  • OLD-Fashion Oats
  • Low-Sugar and Low-Carb Cereals

Dairy

  • Skim or Low-Fat Milk
  • Almond or Coconut Milk (Dairy Free)
  • Greek Yogurt
  • Low-Fat Cheese (string cheese options are available in this too)
  • Low-Fat Cottage Cheese

Healthy Fats!

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado
  • Almonds, Walnuts, Cashews and Pistachios

Condiments

  • Stevia (liquid and sugar form )
  • Honey
  • Cinnamon
  • Salsa
  • Balsamic Vinegar (almost any “clear” type of dressing is better than the creamy kind)
  • Mustard
  • Agave Nectar
  • Flax-Seed Meal (to put in oatmeal and any baking goods)

Drinks

  • Water (obviously) -try to get a BPA free glass container then your saving the environment too!
  • Coffee
  • Green tea (not pre-made, but the tea bags)

Tosca Reno’s Heart-healthy Irish Stew

I love me some Tosca Reno .. If ya’ll don’t know who she is… look her up, truly and inspiration! She’s all over the place now within the fitness and health world. She has her own Clean-Eating books and everything!

tosacastew

You’ll Need:

2 lb beef tenderloin, cubed

2 large yellow onions, diced

4 large carrots, peeled and chopped into chunks

2 large parsnips, peeled and chopped into chunks

1 turnip, peeled and chopped into chunks

12 red skin baby potatoes, halved

4 large cloves of garlic, minced

2 cups of green cabbage, coarsely chopped

1 tbsp. olive oil

1 tbsp. coconut oil

4 cups low sodium beef stock

4 tbsp. tomato paste

2 springs of fresh rosemary

2 tbsp. of dried thyme

1 tbsp. unrefined sea salt

1tbsp ground black pepper

1 tbsp. herbs de province

1 tbsp. low sodium soy sauce

2 cups water

1 loaf of whole grain bread (optional)

  1. Heat oils in large pot of Dutch oven over med- high heat
  2. Add onion and beef, and cook around 8 min till beef is brown on each side. Stirring frequently to keep it from sticking.
  3. Add carrots, parsnips, turnip, potatoes and garlic and mix well. let cook 10 min.
  4. Stir in stock, tomato paste, and seasonings except rosemary. lay rosemary springs on top of mixture.
  5. Reduce heat to a slow simmer for about 1 hour.
  6. Add cabbage and let simmer for another hour.
  7. Remove and discard rosemary springs, add more water id stew is too thick.
  8. Serve into bowl and serve with bread.