Okay so a few of you have been asking what is “my diet” like? How do I stay relatively lean all the time? What’s makes a “clean” diet? What do I do for my own workouts? So I thought that over the next couple of blogs I would share some of my diet secrets and workout routines. I will share a few sample days of my diet when I am “on” and examples of when I am not so “on”. Then I will share how I go about cleaning up my diet for the New Year. I will also give you some of my workout routines – even put a few up on youtube in the next few weeks. All in all – I hope to provide some inspiration and motivation along your journey into the new year ahead…after all – we only get one body – let’s treat it right!
Today’s blog will address items to choose from for a healthy and nutritious grocery shopping list – to start getting us all thinking on the same page as to what foods we should be choosing from as we begin planning new diet programs for 2011. Next up will be sample eating journals – then the “clean up” plan begins!
First and foremost: Please be aware as you read on that I am NOT a certified or licensed dietician – so of course, always check with your own health care professional before adopting new or different styles of eating if you have health issues or are currently on a prescribed diet.
RK’s GUIDE TO HEALTHY MEAL PLANNING
Healthy eating does not have to be boring or tasteless! A combination of the right condiments, spices and a little bit of practice and we can learn to make our meals taste great – while they remain good for us.
Each person’s body has different caloric and nutritional needs based on weight goals, fitness goals and any present health issues. With that said, I simply want to illuminate possibilities to choose from with the below list.
A lot of times my clients say they would love to eat healthy – but they get bored as they feel there aren’t enough choices for creating a variety of healthy meals. They seem to think healthy eating consists of only eating salads. I am here to tell you, that couldn’t be further from the truth – the list below is only the beginning of wonderful choices from which you can experiment with.
Whether making great wraps, soups or Power Shakes or even complete gourmet meals – there is definitely no shortage of colorful choices. Obviously, the actual amounts and types of foods you choose will be up to you and/or your nutritionist or dietician.
I have listed, as a reminder or for those of you who don’t know, the amount of calories in the main three food groups we eat. Proteins, carbohydrates and fat – all three nutrients are so vital to the proper function of every part of our bodies. Limiting any one of them beyond what is a daily requirement needed to fuel “our machines” (otherwise known as our bodies) is never a good thing. You will never hear or see me backing ANY diet that is devoid of protein – carbohydrates OR fat! They all are necessary – the key is in getting the right formula of each – at each meal to help your “machine” function at its highest level!
THE LIST: These foods in my opinion are some of the best quality food choices which will not only allow you to comprise a “clean” and assorted diet, but will also give you ample amounts of vitamins, minerals and nutrients. The list is grouped by nutrient sources – keep in mind that some foods overlap into more than one category. What you see below is the category that the food is most associated with. Happy meal planning!
THREE MAIN NUTRIENT SOURCES
1 GRAM OF PROTEIN = 4 CALORIES
1 GRAM OF CARBS = 4 CALORIES
1 GRAM OF FAT = 9 CALORIES
These carbs are also a good source of fiber
Broccoli, cauliflower, carrots, zucchini, squash, cucumbers, bean sprouts, eggplant,
STARCHY COMPLEX CARBOHYDRATES:
These carbs are a good source of slow absorbing sugars (carbs) equaling longer lasting energy
Barley, quinoa (excellent complete protein source that has complex carb properties), brown rice, oatmeal, sweet potatoes, yams, whole-grain pasta, whole-grain or sprouted breads, whole-grain cereals
These carbs are quick absorbing sugars – equaling a quick source of energy – fruit is low in calories and contains fiber
Strawberries, melons, apples, cherries, grapes, pineapple, pears, kiwi, oranges, grapefruit. Be aware that while dried fruits may taste great we tend to eat more and they are loaded with calories per serving. Best to eat the ripe fruit.
Please note: When you hear of simple carbohydrates being bad for you – it is usually in reference to table sugar – usually found in candy, cakes, cookies etc. (depending on the preparation – there can be healthy choices of some of these empty calorie foods we crave on occasion. I will be sharing some recipes on my youtube channel in the next couple of weeks.
Black beans, garbanzo beans, black-eyed peas, kidney bean, lentils, lima beans, peas, red beans
Egg whites, salmon, lean beef, halibut, tuna, red snapper, orange roughy, turkey breast (skinless, lean), chicken breast (white, skinless) yogurt, milk, cottage cheese (please be sure that all dairy is low fat) other cheeses such as part-skim mozzarella, string cheeses, farmers cheese and Goat cheese tend to be lower in fat than others, quinoa (also on the complex carbohydrate list) Nuts, beans (see above legume list) seeds, avocado (actually considered a fruit but is excellent source of fat and protein)
Avoid saturated fats (the bad guys)– which include hydrogenated and trans-fats
Enjoy non-saturated fats – monounsaturated and polyunsaturated (the good guys; essential for healthy body functions)
Fish oil, flax oil, flax seed, almonds or almond butter (one of my favs), cashews, pine nuts, pecans, peanuts or natural peanut butter (careful with nuts – they taste great but the calories add up quickly. Limit servings to fewer than 20 pieces) avocado, virgin olive oil
Spices, fat-free mayonnaise, fat-free salad dressing, garlic, herbs, lemon juice, lime juice, low-sodium soy sauce, mustard, vinegar, cayenne pepper, Tabasco sauce, basil leaves, ginger, thyme, fennel seeds
REMEMBER, EVERYTHING IN MODERATION. EATING “CLEAN” SHOULD BE A LIFESTYLE NOT A DIET!
RK TIP OF DAY: In general stay on the outside perimeters of the grocery store. Steer clear of the aisles (except for things like brown rice, beans/legumes etc.) and your shopping cart will be MUCH healthier.
Be sure to check out the new ASK RK/KOR+ Channel on youtube coming January 2011. I will be sharing some of my meal recipes along with workout tips and new KOR+® moves as well as answering your questions! Stay tuned for my list of “clean up diet tips”.