How To Eat Clean

Clean EatingThis is the question I get asked all the time. I think people assume it’s really difficult and time-consuming. It’s really just a matter of planning all meals and snacks ahead of time. Here are some basic principles of clean eating that you’ll need to keep in mind:

Eat primarily non processed foods. If it comes out of a box, don’t eat it. If it comes from the earth, eat it.
Eat six times a day. This is to keep your metabolism fired up and it keeps you from getting too hungry.
No alcohol or sodas. Drink lots of water and/or herbal unsweetened tea.
Never miss a meal.
Combine lean protein and complex carbs at every meal.
Avoid all saturated and trans fats.
Eat fresh fruits and vegetables.

Ideas for breakfast would be:

  • Steel cut oatmeal (not flakes) with berries and 1 Tbsp. chopped walnuts
  • 4-5 scrambled egg whites  with 4 oz. potatoes mixed with red peppers and onions
  • 1 c. yogurt with 1 c. fresh berries, 1 slice whole wheat toast
  • whole wheat pancakes with fruit
  • banana chocolate smoothie

NEVER, EVER skip breakfast!!!! Think about it. You’ve just been sleeping for 7-8 hrs. (hopefully). Your body needs some fuel after not eating for that length of time. Your mother was right. It IS the most important meal of the day!

Lunch:

Okay, here’s where things get a bit more challenging. Most people are home at breakfast time. Not so for lunch. My suggestion would be to pack a small cooler the night before and just grab it when you leave for work in the morning. (This is where the planning comes in.) Anyway, here are some lunch ideas:

  • 4 oz. chicken on whole wheat bread with mustard and avocado slice; green salad with olive oil and vinegar.
  • 4 oz. chicken, 1/2 c. brown rice, 1 c. low sodium lentil soup.
  • 1 c. whole wheat pasta, 1/2 c. low sodium marinara sauce, 4 oz. grilled chicken breast, 1/2 c. broccoli
  • Mexican Chicken Wrap
  • Easy Chicken Salad

Dinner:

  • 4 oz. salmon, 1 medium  baked sweet potato and 2 tsp. olive oil
  • 1 turkey burger patty, 1 baked potato cubed and roasted with 2 tsp. olive oil and 2 tsp. chopped rosemary
  • pizza made with 1 whole grain English muffin, 1/4 c. part skim mozzarella cheese; salad made with 1/4 c. chickpeas, 2 tsp. cilantro, 2 tsp. minced garlic and 1 Tbsp. honey-mustard vinaigrette

Snacks:

Snacks are NOT optional!!! You will need to eat 3 snacks a day, one after breakfast, one after lunch, and one after dinner. In the beginning you’re going to feel like you’re eating ALL THE TIME but soon you will get used to eating this way. Believe me, it beats walking around hungry all day. Here are some tasty snack ideas. All snacks should be around 200 calories.

  • Larabars
  • 1 English muffin with 1 Tbsp. peanut butter
  • 6 whole wheat crackers and 1 oz. cheese
  • 1 c. plain nonfat yogurt with 1 c. berries
  • 1 small baked sweet potato mixed with 1 c. plain nonfat yogurt

Great Post-Exercise Snacks

Almonds
After a hard workout, you’ve probably used up all or a lot of your body’s stored carbohydrates. To replenish them quickly, so that your body can recover in time for your next workout, it’s important to enjoy a recovery snack within 30 minutes of your workout. Your ideal recovery snack should contain 1/2 gram of carbohydrates per pound of your body weight, and at least 10 grams of protein.

A few great recovery snacks:

Walnut Pesto

Walnut PestoMakes four servings

>> 1 cup fresh basil
>> 3-4 cloves garlic
>> 1⁄2 cup chopped walnuts
>> 1⁄4 cup grated Parmesan cheese
>> 1⁄4 cup olive oil
>> 1⁄3 cup water
>> 1 lb. penne pasta
>> 2 cups chopped raw zucchini

Start: Combine the first six ingredients in a blender or food processor and blend until smooth. Add more water if needed to obtain a creamy consistency.

Cook: Boil penne according to package directions. Drain.

Serve: Toss penne with pesto sauce. Top with zucchini, tomato and a few basil leaves.

Nutrition Facts

(per serving): 646 calories,
21 g protein, 92 g carbohydrate,
22 g fat, 6 g fiber

Fast Tip:
To increase the protein content of this meal, add some cooked shrimp or chicken breast to the finished recipe.

11 Tips for Cooking Out Without Pigging Out

Grilling OutIt’s summertime, which means it’s time to fire up the grill and enjoy the great outdoors. It all sounds pretty healthy, until somebody shows up with a bowl of mayonnaise and potatoes, which, without a trace of irony, will be announced as a salad. It’s like calling a stick of butter a nutrition bar. A few side dishes like this, combined with some fatty hot dogs, hamburgers, potato chips, and ice cream, and bathing-suit season can become caftan season before you know it. But if you only invite the neighbors over for celery sticks and tofu kabobs, you can count on getting the stink-eye from everyone next time you’re out mowing the lawn. The secret to throwing a great barbecue is to find ways to eat healthily without making it seem like last call at fat camp. Fortunately, with so many great foods available during the summer months, it’s easy to plan a menu that will include great-tasting food and let you keep your P90X®, Slim in 6®, or ChaLEAN Extreme® figure. Here are some tips to keep in mind when planning your outdoor culinary excursions, so you can picnic without the pounds, still enjoy good food, and keep yourself and your family and friends healthy.

1. Veg out
The cookout doesn’t need to be a celebration of the weather being so good that the unhealthy foods we used to eat in front of the TV can now be eaten in the backyard. It’s summer! The time of year when all the best fruits and vegetables are at their peak. And grilling vegetables is a great way to get tons of flavor without tons of calories. Delicious on their own or as a complement to another dish, grilled veggies are a must-have for a healthy cookout. Use them in salads, on burgers, or by themselves. Check out what’s fresh at your local farmers’ market. Good veggies for grilling include peppers, asparagus, artichokes, eggplant, zucchini, squash, scallions, and onions. Just brush them with a little olive oil, some fresh herbs, and a pinch of salt and pepper, and you’re serving something healthy that you and your guests can load up on guilt free.

2. Herbal remedies
Only the worst chefs need to rely on fat and salt for seasoning. Now’s the time to stock up on fresh basil, oregano, tarragon, dill, rosemary, thyme, cilantro, etc. Or even better, grow your own. Oftentimes, a pot of living basil from the nursery costs less than a handful of leaves from your produce section. Use fresh herbs liberally in all of your recipes, and you’ll be replacing fat with flavor.

3. Hold the mayo
Nothing lays waste to the best-laid plans for a healthy barbecue like mayonnaise. A main ingredient in picnic staples like potato salad, macaroni salad, and coleslaw, mayo loads up enough fat and calories that your only hope of weight loss is that the dishes stay out in the sun long enough to cause salmonella poisoning. Try using healthier ingredients, like yogurt or low-fat ricotta cheese, and adding fresh herbs. Instead of mayonnaise, use yogurt and fresh dill in your potato salad. Make a whole-grain pasta salad with cherry or grape tomatoes, fresh basil, and a balsamic vinaigrette.

4. Don’t be so starchy!
There’s no law that says every picnic “salad” needs to begin with potatoes or pasta. There are plenty of salad recipes out there that are so delicious, no one will miss their starchy, fatty counterparts. How about making that old-time favorite, three-bean salad! Or if you want something a little heartier, lentils mixed with a light vinaigrette, a little onion or garlic, some fresh herbs, and a sprinkling of feta cheese will fill you up and give you enough energy to play more than horseshoes and lawn darts later. Make some simple, fresh vegetable salads. Slice up some tomatoes or cucumbers, and toss them with a bit of vinegar, olive oil, lemon juice, fresh herbs, and onions or garlic, and you have a refreshing side dish that will fill you up without filling you out.

5. Know your cuts of meat
It’s not just a game on Letterman. While of course substituting skinless chicken or fish for your rib eye would be the BEST nutritional decision, we know you’re not made of stone. Sometimes it doesn’t feel like a barbecue without the scent of grilled steak or pork in the air. But not all cuts are created equal. For beef, the best rule is to look for cuts with the word loin or round. Other great lean cuts are flank steak, skirt steak, tri-tip, and London broil. With pork, the leanest cuts are the tenderloin and loin chops. With both pork and beef, try to avoid anything involving the ribs (including rib eyes), which have the fattiest cuts of meat. And those baby back ribs will make you look like you’re having the baby. Because of their low fat content, most of the lean cuts will need to be marinated for a couple of hours before grilling. Read on for marinade ideas.

6. Lay off the (store-bought) sauce
One of the main ingredients in most store-bought barbecue and teriyaki sauces is high fructose corn syrup (HFCS). Even the most casual Beachbody reader knows how we feel about HFCS. Instead, bust out those herbs you bought or grew (see tip #2), and make some gourmet marinades and sauces that won’t send your blood sugar into a tailspin. Using ingredients like fresh herbs; citrus juices; olive, sesame, and canola oils; wine; low-sodium soy sauce; and various vinegars, you can liven up your meat dishes and save the sugar for dessert. And when you’re planning your marinades . . .

7. Go global
Since the U.S. is one of the most obese nations in the world, maybe it’s worth checking out what those in slimmer nations are grilling. How about a Cuban marinade for your chicken, or pork with citrus juice and garlic? Or Indian tandoori-style skinless chicken thighs marinated in yogurt and spices like turmeric, curry, or cardamom? Try making your own Japanese teriyaki with sesame oil, ginger, soy sauce, and honey, and skip the corn syrup from the store brands. Try out Greek kabobs, Korean barbecue, or Jamaican jerk-rubbed meat—whatever catches your eye or your taste buds. And throwing a barbecue with an international theme sounds a lot more appetizing than a barbecue where “we’re watching our weight.”

8. Good dogs
Of course, not everyone is going to be keen on vegetables and treats from foreign lands. Kids, for example. So you’re probably going to need some kind of hot dog for these less adventurous eaters. Pretty much anything can end up in a hot dog, but in most cases, hot dogs are tubes full of fatty meat and carcinogenic nitrates—yum! This is where it really pays to read the label. A regular hot dog runs over 200 calories and 18 grams of fat. A turkey frank has half of that. The fat, calorie, and sodium contents of various brands and types of dogs vary wildly, so choose carefully. For the less fussy, there are also several varieties of chicken and turkey sausages with gourmet ingredients that are delicious and low in fat and calories.

9. Better burgers
A friend of mine who is highly phobic of meat-borne illnesses like E. Coli and mad cow disease had the great idea of asking the butcher to grind up a piece of sirloin or top round that she selected from the meat case for hamburgers. This limits your exposure to contaminants, as there’s only one cow involved in the making of a steak, where there could be hundreds involved in a package of ground beef. This also allows you to control the fat content that’s in your hamburger. If you have a decent food processor, you could even grind your meat at home and blend in spices, garlic, or onion to enhance the flavor. If all this talk of cows and contaminants has put you off beef, you might give a turkey burger a try. But again, read the label. Many packages of ground turkey contain ground-up skin and other fatty pieces, resulting in a fat and calorie content not much better than ground beef. Try looking for extra-lean or ground turkey breast. And if you’re worried about the bird flu, it might be worth giving veggie burgers another try. If you haven’t had one in a few years, you may remember them as I do—some sort of reconstituted cardboard patty that smelled like feet. But there have been great strides in veggie burger technology. In fact, there are a couple of brands a vegan friend of mine refuses to eat, because they taste too much like meat. Try a couple of different brands. You may be surprised.

10. Topping it off
When you’re putting together the topping trays for your grilled delights, you can also save a few calories. The traditional lettuce, tomatoes, and onions are great, but skip the cheese, mayonnaise, and corn-syrup–laden ketchup. Instead, try putting some of those grilled veggies you made on your burger or chicken breast. Or add a slice of avocado if you miss the creaminess of melted cheese. Put out a variety of mustards, hot sauces, and salsas, which are low in calories and fat, and don’t usually contain corn syrup. Don’t forget to look for whole-grain buns for your dogs or burgers, or try eating them open-faced or bunless, if you’re trying to cut carbs.

11. Just desserts
Well, you’ve behaved admirably during the rest of the barbecue, so you deserve a little summer treat. Have a little bit of ice cream (although frozen yogurt would be even better, and plain yogurt better yet!), but heap a bunch of fruit on it, instead of a dollop of fudge or a side of pie. After all, what we said about vegetables goes for fruit too. This is the time of year where you can get your hands on the best fruit, at the lowest prices. Indulge in berries, peaches, oranges, melons, and all your favorite seasonal fruits. Make a huge fruit salad, or blend fruit with yogurt and ice for a smoothie. Or for those with ambition and an ice cream maker, try making your own fruit sorbet. You may decide to skip the ice cream after all!

Hopefully, these suggestions will help make your summer barbecue a huge success. And in the worst-case scenario that you end up being forced to partake in your neighbor’s annual Salute to Mayonnaise, you can always use Beachbody’s 3-Day Refresh® to minimize the damage before the next pool party! so you don’t absentmindedly munch a thousand or so calories from a big bag.