Fit Chicken: A clean eating blog

Meatless Monday: Crockpot Mexican Chili

2012-11-12T13:43:00.002-08:00

What is Meatless Monday?It is a nonprofit public health initiative that encourages going meatless on Monday, reducing meat consumption in order to help prevent disease and increase environmental sustainability. In association with the Johns Hopkins School of Public Health, MeatlessMonday.com is a valuable resource for meatless recipes, articles, and tips.

Ingredients

1 15-oz can garbanzo beans
1 15-oz can black beans
1 24-oz jar of your favorite clean salsa
2 tbsp chili powder (or more to taste)
1 tbsp cumin
1 cup water
1 15-oz can Mexican-style corn (optional)

Directions

Turn crockpot on low heat. Drain corn and beans and mix all ingredients together in crockpot. Cover and cook 4-6 hours (depending on thickness you desire).

Notes: Adding the corn makes a nice accent on the black beans. Not only does this chili taste wonderful; it is pretty also!

Nutrition Information

Crockpot Mexican Chili

Servings per Recipe: 4
Amount per Serving
Calories: 410
Calories from Fat: 38
Total Fat: 4.2g
Saturated Fat: 0.6g
Cholesterol: 0mg
Sodium: 1479mg
Potassium: 1372g
Total Carbohydrates: 83.3g
Dietary Fiber: 18.8g
Protein: 19.2g
Sugars: 9.4g

Jambalaya

2012-07-16T21:20:00.000-07:00

Here's a little taste of Louisiana. I visited New Orleans and I had authentic jambalaya for the first time, I was hooked. I found a semi-clean version of that recipe a few years back it's close to the real thing- but I'll be honest NOTHING beats the jambalaya I had on bourbon street. If you don't considered stewed tomato's in a can clean, you can substitute it low sodium diced tomato's or you can dice your own tomato's.

This is a one pot meal. It's so simple to make, and it will probably become a staple in your home. To save prep time buy pre-cut broccoli florets from the produce section of your local market. *TIP* Buy fresh shrimp the day you're going to use it. When you get home place in a zip-close plastic bag and refrigerate. If you don't use it by the next day, double wrap the package in plastic wrap, then place in a zip-close plastic bag and freeze for up to 6 months.

Ingredient List

2 teaspoons olive oil
1 large onion, chopped
2 garlic cloves minced
1 green bell pepper seeded and chopped
1cup of brown rice
2 cups of chicken broth (low sodium)
1 (14.5ounce) can of stewed tomato's
2 bay leaves
1/2 pound skinless boneless chicken breasts cut into pieces
1 tablespoon chopped fresh thyme. or 1 teaspoon dried
1/2 pound medium shrimp peeled and deveined
4 cups of broccoli florets

Directions

1. Heat a nonstick Dutch Oven/ or a stew pot. Swirl in the oil, then add the onion and garlic. Saute' until golden, about 7 minutes. Add the bell pepper and rice and saute' until lightly browned, 3-4 minutes. Add the broth, tomatoes, and bay leaves; bring to a boil. Reduce the heat and simmer, covered, until the rice is almost tender, about 35 minutes.

2. Add the chicken and thyme. Simmer, covered, 5 minutes. Add the shrimp, and broccoli. Simmer, covered, until the shrimp are just opaque, the chicken is cooked through, and the rice is tender, 8-10 minutes. Remove the bay leaves and fluff the mixture with a fork.

Per serving (scant 2 cups) 375 calories
4g total fat, 1g saturated fat, 98mg cholesterol, 641mg sodium 58g total carbohydrate, 5g dietart fiber, 25g protein, 108mg calcium

Salmon Au Poivre

2012-07-16T19:15:00.002-07:00

I have been making this dish for 5 years! It's always a hit with my hungry, hubby. This is a weight watchers recipe. If you're on weight watchers right now it's 4 points. ;)

Coarsely ground black pepper infuses the salmon with a welcome spiciness in this simple, yet delicious dish. Buy a salmon fillet, about 1 inch thick throughout. Then skin it and cut into 4 pieces. Or, have your deli guy do it! A tossed green salad with strawberry sections topped with balsamic vingerette makes a refreshing accompaniment.

Ingredients

*4 (4-ounce) salmon fillets (1inch thick) skin removed

*2 tablespoons fresh lemon juice

*1 large garlic clove minced

*1/2 teaspoon sea salt ( or salt to taste)

*3 tablespoons coarsely ground pepper

*2 tbsp of honey (optional)

Directions

1. Place the salmon in a shallow, snug fitting nonreactive dish; add the lemon juice, garlic, and salt; turn the salmon to coat both sides. Let stand 5 minutes.

2. Spread the pepper on a plate. Lightly press the salmon into the pepper coating both sides

3. Spray a nonstick skillet or a nonstick ridged grill pan with nonstick spray and set over medium heat. Add the salmon and cook until it is just opaque in the center, 4-5 minutes on each side.

4. Optional; drizzle salmon with honey

Per serving: 176 calories (without honey)
7g total fat, 2g saturated fat, 75 mg cholesterol, 216mg sodium, 3g total carbohydrate, 1g dietary fiber, 25g protein, 35mg calcium

*TIP* You can cook the salmon with or without the skin. Removing it allows more flavor from the marinade and the black pepper to penetrate the fish. If you prefer to leave the skin on, avoid eating it because of its extra fat.

For more recipe's please subscribe to the "fit chicken blog"

All credit to: Simply Delicious winning points cookbook! GO HERE to purchase!

The Eat Clean List

2012-06-26T16:43:00.000-07:00

Hello Fit Chicks! This list according to (Jaime Eason's live fit trainer on bodybuilding.com) is an approved list of foods that are considered clean! So if you are unsure which foods are considered clean take a look!

Oils

Use sparingly

sunflower oil

coconut oil

walnut oil

avocado oil

olive oil

grapeseed oil

pumpkin seed oil

Fatty proteins

Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.

avocado
coconut
walnut
cashews
almonds
nut meal/flour
seeds
all natural peanut butter
salmon
sea bass
mackerel Limit, high in mercury
bluefish
trout
mussels
bluefin tunaLean proteins

Ladies: 6 – 8 oz portion, Guys: 8 – 10 oz portion

soul
flounder
cod
halibut
mahi mahi
red snapper
orange ruffy Limit, high in mercury
ahi tuna Limit, high in mercury
swordfish Limit, high in mercury
tilapia
grouper
corvina
cobia
egg whites
chicken breast
extra lean ground turkey
london broil
top round
turkey
pork chops
game meat
bison
tofu
tempeh
shellfish
scallops

Flours

spelt flour
wheat flour
oat flour
chickpea flour
rice flour
quinoa flour

Sweeteners

sugar free(agave) maple syrup use sparingly
coconut sugar
applesauce (no sugar added)
birch sugar Ideal(xylitol)
Stevia in the Raw or Truvia

Fruits

It’s best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.

Melon

honeydew
cantaloupe
wintermelon

sub acid (low cal):

apple
papaya
pear
raspberry
blackberry
blueberry
cherry
mango
guava

acid (high water content, low cal):

orange
passionfruit
strawberry
tangerine
tomato
grapefruit

Sweet (more calorie & nutrient dense)

These are to be used before a workout because they are more insulin-responsive.

banana

date

fig

persimmon

Vegetables

Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.

Flower bud:

broccoli
cauliflower
artichoke

Seeds:

beans

Leaves:

kale
collard greens
spinach
arugula
beet greens
chard
turnip greens
endive
lettuce
mustard greens
watercress
garlic chives
Cabbage

Leaf sheaths:

leek

Buds:

brussels sprouts
capers

Stems:

Kohlrabi

Stems of leaves:

celery
rhubarb
lemon grass

Stem shoots:

asparagus
bamboo shoots
ginger

Tubers:

potatoes
jerusalem artichokes
taro

Whole-plant sprouts:

soybean
mung beans
alfalfa

Roots:

carrots
parsnips
beets
radishes
rutabagas
turnips

Bulbs:

onions
shallots
garlic

Fruits used as vegetables:

tomatoes
cucumbers
squash
zucchini
pumpkins
peppers
eggplant
tomatillos
okra
avocado

Legumes:

green beans
lentils
snow peas
soybean

Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

Superfoods

Goji
Cacao
Spirulina
Chia
Flax

Dairy

Unsweetened almond Milk
Unsweetened rice milk
Greek Yogurt
Cottage Cheese

Condiments

Sauerkraut
Kim Chee
Tempeh
Apple Cider Vinegar
Balsamic or Raspberry Vinaigrette

Champagne Vinegar

Red Wine Vinegar
White Vinegar
Rice Vinegar
KetchupHeinz Reduced Sugar or Wholefoods Organic
Reduced Sodium Soy Sauce
Reduced sodium Teriyaki sauce
Salsa or Fresh Pico de gallo Tomatillo or Regular
Hot sauce or Chalula
Steak sauce (low sugar)
Chili Paste
Herb Pastes ginger, garlic, cilantro, etc
Tomato paste
Tomato sauce
Mustard Yellow or dijon
Broth Low sodium fat free beef, vegetable, and chicken
Worcestershire Sauce no high fructose corn syrup
Fat free cooking spray

Misc

Braggs Liquid Aminos
Salt
Herbamere Seasoning Salt
Nutritional Yeast
Dry Herbs
Spices
Coffee
Tea
Vanilla and Almond extract

Carbs/Starches

barley
Ladies – 3/4 cup
Guys – 1 1/2 cup
corn tortilla (Food for Life brand is best)
Ladies – 2-3
Guys – 4-5
Cream of Wheat/Rice or Rye
Ladies – 1 serving
Guys – 2 servings
Ezekial bread (made by Food for Life)
Ladies – 1 slice
Guys – 2 slices
lentils
Ladies – 3/4 cup

Guys – 1 1/2 cups
oats
Ladies – 1 serving

Guys – 2 servings (1 cup)
whole wheat pasta
Ladies – 1 cup
Guys – 2 cups
potato (white, only occasionally)
Ladies – 5 oz
Guys – 7-8 oz
brown rice
Ladies – 3/4 cup
Guys – 1 1/2 cup
rice cakes
Ladies – 3
Guys – 4
Sweet Potato
Ladies – 4-6 oz
Guys – 7-8 oz
Pinto
Ladies – 3/4 cup
Guys – 1 1/2 cup
Chickpea
Ladies – 3/4 cup
Guys – 1 1/2 cup
Kidney
Ladies – 3/4 cup
Guys – 1 1/2 cup
Adzuki
Ladies – 3/4 cup
Guys – 1 1/2 cup
Mung
Ladies – 3/4 cup
Guys – 1 1/2 cup
White Beans
Ladies – 3/4 cup
Guys – 1 1/2 cup
Navy
Ladies – 3/4 cup
Guys – 1 1/2 cup
Black Beans
Ladies – 3/4 cup
Guys – 1 1/2 cup
Farro
Ladies – 1/2 cup cooked
Guys – 3/4 cup cooked
Quinoa
Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked
Couscous
Ladies – 1/4 cup cooked

Guys – 1/2 cup cooked

Information Source: All credit given to Bodybuilding.com!

Eason, Jamie (2011, November 8). The Jamie Eason LiveFit Trainer Approved Foods List. Retrieved from http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html

Apple Flax Seed/Oat Muffins

2012-06-15T19:48:00.002-07:00

These have become a staple in my home, I ALWAYS have these muffins on "tap" They are a tasty snack and a quick breakfast muffin that goes very well with coffee, tea, or peanut butter. My little girls ( Micah, Kailyn, and Morgan) love these muffins warmed up with a dollop of natural peanut butter spread on top served with milk.

These muffins are gluten/wheat free and vegan. *win* they look dense in the photo but they are actually very light. Keepin' it real : This recipe is for more of an experienced clean eater. If you are just starting out, these muffins might not suit your taste just yet, it takes a while for you to shake the taste for granulated sugar. One thing I don't like about this recipe is that it's a bit spicy... so if you don't like that nutmeggy, taste omit it or scale back on the nutmeg.

Don't just take my word for it, make them for yourself and see if you like them! Let me know how they turned out for you!

Ingredients:

1 cup of old fashioned oats
1/4 cup of milled flax seed
2 tsp of baking powder
1 tsp of nutmeg
3/4 cup of stevia, or sweetner of your choosing
4 egg whites
1/4 cup of unsweetned apple sauce
1/2 coconut milk (or water)
1 tblsp of vanilla
1 medium apple chopped
1/2 cup of chopped pecans

Pre heat oven 350--- cook time 20 minutes or until inserted toothpick comes out clean.

Directions:
Put the oats in food processor until they are 'fine' (after I processed the oats I put my apple in the processor as well cause i didn't want to hand chop the apple)
Mix all Dry ingredients then add liquid ingredients.
Let batter stand for 10 minutes
Pour batter in muffin tins
this batter makes 12 muffins.

*Nutritional info per muffin:

Calories 94.1

Total Fat 5.2 g

Saturated Fat 0.5 g

Polyunsaturated Fat 1.9 g

Monounsaturated Fat 2.4 g

Cholesterol 0.0 mg

Sodium 20.0 mg

Potassium 93.0 mg

Total Carbohydrate 9.5 g

Dietary Fiber 2.6 g

Sugars 2.5 g

Protein 3.7 g

Ketchup and BBQ sauce

2012-06-15T18:07:00.002-07:00

Summer is upon us! So that means it's grillin' season! Clean eaters, this recipe for BBQ sauce and Ketchup will become a staple in your kitchen this summer. I saw this recipe for ketchup on clean eating's website and I have been making it ever since! Purchase some mason jars from walmart so you can keep this is an air tight jar. Or you can just put it in a storage container and store it in your fridge. It's so easy to make even the little ones can help! The BBQ sauce is a all cleaned up version of Food Networks Kansas city BBQ Sauce make big batches of the BBQ sauce it can double as a marinade as well! Hope you enjoy it as much as me and my family.

Recipe for Ketchup

Ingredients:

3 tbs of organic tomato paste

2 tsp of grated onion

1 clove of garlic minced

1 tbs of apple cider vinegar

1 tsp of raw honey

Instructions:
Whisk all ingredients together in a bowl, and voila' all done! This recipe keeps for about a week when refrigerated! I suggest making it ahead of time, the flavor is even better the next day!

*: Nutrients per 1-tsp serving: Calories: 5, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 2 g, Fiber: 0 g, Sugars: 1 g, Protein: 0 g, Sodium: 25 mg, Cholesterol: 0 mg.

Recipe for BBQ sauce/marinade (finger lickin good)

Ingredients

2 tablespoons of grapeseed oil

6 cloves of smashed garlic

2 tablespoons organic tomato paste

1 tablespoon chili powder

1 tablespoon paprika

1 teaspoon crushed red pepper( optional)

1/4 teaspoon ground allspice

Pinch ground cloves

2 cups organic ketchup or the home made version

2 cups water

1/2 cup apple cider vinegar

1/4 cup unsulfured molasses

1/4 cup of honey, agave, you choose

1 tablespoon kosher salt

1 tablespoon soy sauce (low sodium)

1 tablespoon Worcestershire sauce

2 teaspoons dried mustard

1 teaspoon freshly ground black pepper

1 bay leaf

Directions

Heat the oil in a medium saucepan over medium heat. Stir in the garlic, tomato paste, chili powder, paprika, red pepper, allspice, and cloves and cook, stirring, until paste is dark brick red, about 3 minutes. Add the ketchup, water, vinegar, molasses, brown sugar, salt, soy sauce, Worcestershire, mustard, black pepper, and bay leaf. Adjust the heat to maintain a gentle simmer and cook until the flavors come together, about 30 minutes. Please remember to remove and discard bay leaf before using.

*Makes about 1 quart, this sauce can be frozen for 4 months!! whoop!*

*add ins (if you want) Lemon slices, liquid smoke, Mango, Peach, Pineapples, Orange Zest. make it your own.

photo credit: beyond the peel.com

Clean up your kitchen

2012-06-15T15:33:00.000-07:00

I'm not talking Pine sol here! I'm talking clean cuisine. If you want to know how to"clean" your kitchen, you've come to the right place. Let me help you whip your kitchen into shape! Here, you will learn what to keep, and what to get rid of.

Look to your left, yep those frozen meals have become a staple in the American diet. If you aren't already a clean eater you may see some familiar friends in that picture. Many of us grew up on frozen dinners. Many of us feed our own children frozen meals, french toast sticks, chicken nuggets, and fish sticks.   Frozen meals are convenient, they taste good- BUT they are no good for you. Frozen meals are usually LOADED with salt and sugar. Even those that boast health claims such as low calories,and low carbs are filled with sodium and unnatural chemically produced preservatives. Please, be good to your liver--get rid of the junk!

Exchange the Frozen meals with:   frozen unsweetened fruit, frozen un-seasoned, no sauce or cheese added vegetables, and your own frozen premade dinners (we'll get into that on another post).

Unhealthy carbs. Remove foods that have been made with white flour, and replace them with whole grains instead. Try whole grain pasta and rice. Try wheat free bread. Eat bread that is derived from flax meal, beans or other flour alternatives that are not derived from wheat- unless it whole sprouted organic wheat! A popular bread amongst clean eaters is Ezekial Bread.

Luncheon meat, oh boy!  This is hard for alot of people. Me included. Pre packaged luncheon meat and processed meats such as salami, bologna, peperoni, ham, and lets throw hot dogs/sausages in there too. There is no disputing that these meats are rich in protein and some are even very low in fat.. HOWEVER they are also high in nitrates and sodium. Keeping it real: I don't think one or two slices every once in awhile will kill you, but if you are always consuming luncheon meat I strongly suggest you cut back your consumption or stop altogether. Again, your liver will thank you for it! ;)

The American Heart Association recommends keeping salt intake below about 1,500 mg a day for most people; the high levels of sodium in many lunch meats can quickly push you above this total. For example, a single slice of bologna contains more than 300 mg of sodium. Even low-sodium turkey breast contains about 200 mg of salt per slice. Sodium nitrite and sodium nitrate, which is converted to sodium nitrite in the body, are commonly used as preservatives in pre-packaged lunch meats. Both have been linked to cancer and lung disease, although further study is required to confirm this link. These preservatives may also trigger migraines in susceptible individuals. Highly-processed lunch meats, such as bologna, salami and pastrami, tend to be higher in both sodium, nitrites and nitrates than less-processed varieties, such as turkey breast or ham.

Read more: http://www.livestrong.com/article/378864-is-lunch-meat-healthy/#ixzz1xtY1jsqv

Canned Goods. Browse through your pantry. Read the nutrition labels found on your canned goods. Remove soups and vegetables that are high in sodium and replace those with soups that are lower in sodium. Try finding products that are 700 mg or less in sodium. The sodium can be rinsed off of your vegetables with water, but by replacing your canned veggies with fresh frozen veggies, and making soups yourself is healthier option and it tastes better!

Canned Fruits are usually packed in syrup, as mentioned above, replace canned fruits with frozen unsweetened fruit.

Replace Cream based sauces for tomato based sauces.

Get rid of the potato chips, replace them with almonds, walnuts, and pita chips!

Get familiar with reading nutrition labels.. Rule of thumb if it has more than 5 ingredients put it back! Don't be too concerned with calories. All calories are not created equal. Just because it says I'm 100 calories, it doesn't mean it's good for you. A 100 calorie snack cake vs an 180 calorie apple.. logically the apple would be the healthier choice.

Clean eating is easy if you set your mind to it. With some rearranging of food in your kitchen and meal planning, you can have the necessary foods available to create a healthier lifestyle for you and your family.

Clean Eating 101

2012-06-15T10:33:00.001-07:00

W hat in the heck is clean eating? I get that question on my fitness page at least 4 times a day. So that question, prompted me to create this blog-- Fit Chicken! ha ha! My daughter named it she's 6. Cute, dont ya think?.

On this post I will answer the questions some of my fit chicks have submitted so that you can have a better understanding of this wonderful thing called "clean eating."

Question #1. What exactly is clean eating?

It's easier to say what Clean eating is NOT, it's not eating processed foods. Processed foods are: foods that have been altered from their natural state, either for safety reasons or for convenience. The methods used include canning, freezing, refrigeration, dehydration and aseptic processing.
Clean eating in a nutshell is eating whole natural organic food--nothing boxed or preserved in sodium and scientific mumbo jumbo- just honest to goodness food from Mother Nature!

Clean eating shifts away from the typical processed fare found in the grocery store; the fewer words on the ingredients list, the better. Even ‘diet’ items in the store or low calorie foods can be deceiving since those products are highly processed and contain unhealthy trans fats to give them a long shelf life. The clean eating goal is for foods to be as least processed, nutrient dense as possible. This will allow you to benefit from essential vitamins and minerals in these foods
A rule of thumb: If man made it DON'T EAT IT! Anything that has been pre-packaged, pre-seasoned, pre breaded, or invented for you to eat like equal sweetener, has a list of ingredients you can't pronounce or understand, it probably isn't "clean." The picture below is a hilarious but very accurate and informative flow chart on how to find clean food at your local grocery store. Take a peek.

Who created the "eat clean diet"?

The idea of eating only non-processed foods has been around since the 50's. It's not a "new" thing. Most people who are serious about their health eat this way. Tosca Reno is responsible for giving it a name, and bringing the idea to the masses. Through her MILLIONS of people have changed their lives and how they eat. She has many books out, I strongly suggest you read one of her books. The book called : The Eat Clean Diet is a great place to start!

Will I be hungry on the eat clean diet? I've tried diets before and I was always HUNGRY!

You will NEVER be hungry on the eat clean "diet" The only way you'll be hungry is if you forget to eat. Clean eating isn't a caloric restrictive diet. "Calories shouldn't be the enemy; processed empty-calorie junk food should be. The goal should be to eat clean, not to eat the fewest calories. By shifting the focus away from calories and towards nutrition and towards "clean cuisine" you can start to make healthy choices and fuel your body with clean fuel in the form of nutrient-rich whole foods. You'll not only lose weight, you'll gain health. ~Ivy Larson~"

Article Source: http://EzineArticles.com/4961098

Another thing, lets not EVER refer to clean eating as dieting this is a lifestyle if you decide to eat this way this will be how you eat for the rest of your days on this planet. *smiles*

Clean eaters usually Eat five to six small meals throughout the day. This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.

What are the benefits of eating clean?

No fitness goal can be achieved without first cleaning up your diet. I'm not saying that you have to eat 100% clean all the time to see results but you definitely have to eliminate the unhealthy fat's, processed junk foods, like soda and snack cakes. Any "diet" you get on will tell you that! I digress... The benefits! One my favorite bene's is that it's cheaper! Yup I said it! It's cheaper to eat clean, the downside is more kitchen prep and more cooking if you're not a good cook- don't worry, it's okay you have so many resources available -- like this blog! *wink*

Peep some other benefits:

Fat loss

Muscle Gain

Weight loss

Increased energy

Clearer skin

Shinier hair

Better sleep

Increased mental well-being

Let's talk about the Principles

These are the MAIN principles taken from Tosca Reno's book The Eat Clean Diet (a must read) did I mention that?

• Eat 5-6 small meals, everyday
• Eat every 2-3 hours
• Combine lean protein & complex carbs at every meal
• Drink at least 8 cups of water, everyday
• Never miss a meal, especially breakfast
• Avoid all over-processed foods, especially white flour and white sugar
• Avoid saturated and trans fats
• Avoid sugar-loaded colas and juices
• Consume adequate healthy fats (EFAs) everyday
• Avoid alcohol
• Avoid calorie dense foods that contain little nutritional value
• Depend on fresh fruits and vegetables for fiber, vitamins and enzymes
• Stick to proper portion sizing

Sticking to these principles will help you achieve your fitness goals. So now that you have the gist of clean eating, give it a shot. Start today! Making the switch completely should be a slow progression in my opinion, I'm sure there are stories out there where people have quit eating processed foods cold turkey and they are able to to keep it up but they are the exception to the rule. Most of us have to do this gradually. So don't overwhelm yourself. Start with small goals, and stack build those goals until you can eat clean without even thinking about it.

Fit Chicken: A clean eating blog

Meatless Monday: Crockpot Mexican Chili

Jambalaya

Salmon Au Poivre

The Eat Clean List

Oils

Use sparingly

sunflower oil coconut oil walnut oil avocado oil olive oil grapeseed oil pumpkin seed oil

Fatty proteins

Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.

Flours

Sweeteners

Fruits

Melon

sub acid (low cal):

acid (high water content, low cal):

Sweet (more calorie & nutrient dense)

These are to be used before a workout because they are more insulin-responsive.

banana date fig persimmon Vegetables

Flower bud:

Seeds:

Leaves:

Leaf sheaths:

Buds:

Stems:

Stems of leaves:

Stem shoots:

Tubers:

Whole-plant sprouts:

Roots:

Bulbs:

Fruits used as vegetables:

Legumes:

Superfoods

Dairy

Condiments

Misc

Carbs/Starches

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 2-3 Guys – 4-5

Ladies – 1 serving Guys – 2 servings

Ladies – 1 slice Guys – 2 slices

Ladies – 1 cup Guys – 2 cups

Ladies – 5 oz Guys – 7-8 oz

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 3 Guys – 4

Ladies – 4-6 oz Guys – 7-8 oz

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 3/4 cup Guys – 1 1/2 cup

Ladies – 1/2 cup cooked Guys – 3/4 cup cooked

Ladies – 1/4 cup cooked Guys – 1/2 cup cooked

Apple Flax Seed/Oat Muffins

Ketchup and BBQ sauce

Ingredients:

Clean up your kitchen

Clean Eating 101

sunflower oil

coconut oil

walnut oil

avocado oil

olive oil

grapeseed oil

pumpkin seed oil

banana

date

fig

persimmon

Vegetables

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 2-3
Guys – 4-5

Ladies – 1 serving
Guys – 2 servings

Ladies – 1 slice
Guys – 2 slices

Ladies – 1 cup
Guys – 2 cups

Ladies – 5 oz
Guys – 7-8 oz

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 3
Guys – 4

Ladies – 4-6 oz
Guys – 7-8 oz

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 3/4 cup
Guys – 1 1/2 cup

Ladies – 1/2 cup cooked
Guys – 3/4 cup cooked

Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked