Saturday, May 23, 2015

CLEAN EATING GROCERY LIST

SaraStakeley



I love Tosca Reno's Eat Clean Diet! Her books and recipes are amazing! She breaks down eating to the basics!
 Eat food consumed in its most natural state, or close to it- REAL FOOD! (Which means nothing processed)

Fruits and veggies.
Nuts, legumes, natural nut butters, nut oils. (no additives)
Whole grains like oatmeal, quinoa, brown rice.
Lean proteins. (chicken, ground turkey, fish, lean beef)
Meats should be grass fed, free range! Free of chemicals and hormones.

General rule of thumb for clean eating: 
If your great, great grandparents didn't eat it, you shouldn't either!

Complex Carbs

Steel Cut Oats/Oatmeal
Sweet Potatoes
Black Beans
Kidney Beans
Lentils
Ezekiel Bread --sprouted grain bread (Available in the frozen section of grocery store)
Ezekiel brand pasta and tortillas
Wild rice
Brown rice
Wehani rice
Whole wheat orzo & couscous
Quinoa
Quinoa flour
Wheat germ
Flax seed &flax oil
Cracked wheat
Rye flakes

Vegetables

Lettuce
Broccoli
Asparagus
Green beans
Spinach
Bell peppers
Brussels sprouts
Cauliflower
Celery
Mushrooms (Shiitake)
Pickles
Cabbage
Sprouts
Cucumber
Green and Red pepper
Onions (green, red, yellow)
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash
Pumpkin (fresh & canned)
Sundried tomatoes
Cilantro
Chives
Kale
Dried Split Peas
Edammame

Fruits

Blueberries
Raspberries
Strawberries
Lime & lemon juice
Apples
Grapes
Pears
Clementines
Watermelon
1/2 a banana a day

Healthy Fats

Natural-style Peanut butter (unsalted) or PB2
Avocados
Olive-oil cooking spray
Pine nuts
Almonds--moderation
Walnuts
Tahini paste

Proteins

Boneless, skinless chicken breast
Water packed albacore
White meat chicken (water packed)
Salmon
Shrimp
Extra lean ground round
Buffalo steak (lean)
Filet
Flank Steak (leanest)
Extra lean ground turkey
Turkey cutlets
Bison meat
Turkey jerky

Dairy & Eggs

Fat-free cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Greek yogurt
Fat-free String Cheese
Almond Milk
Jarlsberg Lite Swiss Cheese
Fresh Parmesean cheese
Feta

Condiments

Braggs Liquid Amino Acid (sub for soy sauce)
Reduced-sodium teriyaki sauce (no corn syrup)
Balsamic Vinegar
Balsamic vinaigrette
Salsa
Chili Paste
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Vanilla extract
Almond extract
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Worcestershire
Olive-oil cooking spray
Sugar-free applesauce

Herbs & Spices

Chili powder
Mrs. Dash
McCormicks
Cinnamon
Allspice
Basil
Bay Leaf
Onion Powder
Garlic Powder
Dill
Chicken bouillion
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Dry Mustard
Cumin
Saffron
Nutmeg

When getting ready for a event Tosca Reno has a stipped meal plan
 that is very effective in dropping body fat and leaning out.

I have found it most effective in planning my carbohydrates around my activity for the day!
Think of food as fuel! I limit my fruit intake to before noon due to the simple sugars in it
 and at most 20 grams of sugar a day! I will have fruit post workout or bb results and
recovery formula. The results and recovery is high in carbs because you need simple carbs
to start the recovery/muscle growth process.
Following a hard workout, your body is severely depleted of glycogen and glucose.
It is critical to get the carbs (and protein) to the muscle cells as fast as possible.
As well, the elevated insulin levels will help to drive nutrients into the muscle cells.
And again, high-glycemic carbs are best for this purpose.

I do not eat any simple or complex carbs after 4p. My body does not need it and it will just be stored as fat.
 I typically eat 100 grams of carbohydrates a day and aim for my protein intake to be 125-150 grams a day. 




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