8 Simple Steps to Clean Eating Success

1. Substitution, substitution, substitution!  You can still have the majority of your favorite foods, you just need to substitute for natural clean ingredients.  Eat lots of fruits, vegetables, whole grains (gluten free), natural meats (no hormones, no antibiotics), and legumes.

2. Eat five to six times a day!  Have three meals and two to three small snacks.  You should be eating roughly ever three hours. To keep your energy level up and your digestive system working properly, major meals should include a lean protein, fruits and vegetables, and a complex carbohydrate.

3. Eat within reasonable portion sizes! You should not eat with a goal of being “full”, but instead eat to be “content.”  Your body takes roughly 20 minutes to gauge it’s “fullness”, so if you stop eating at “content”, 20 minutes later you will feel like you ate the perfect amount.  Refer to your Resource Center for more on portion sizes.

4. Drink lots of water!  We’ve all heard this a thousand times, but you need to drink roughly 2 liters of water a day.  Not only can it help you lose weight, but it’s great for the skin and slowing the aging process.

5. Avoid processed and refined foods! Eliminate unnatural flours, sugars, meats, and grains.  Your digestive system is not designed to digest these processed foods.  Stick to natural foods (gluten free of course!).  When you read a label, it should only list a couple of natural ingredients.  If it’s a long lists of unknown ingredients, then avoid it all together.

6. Eat good fats!  Not all fat is bad.  Essential fatty acids are actually a very important part of your diet, they give you energy and help you burn fat. Just avoid the saturated fats, sugars, trans fats, and fried foods.

7. Don’t kill your food!  When eating vegetables, try eating them raw, or quickly steaming them for only a minute or two.  If you cook them too long you will dramatically reduce the nutrients. This is the same for fruits.

8. Don’t go hungry!  If you’re going out to eat, or to a dinner party, try eating something clean and healthy before you leave.  The last thing you want is to be hungry in a place surrounded by unhealthy foods.  I can guarantee you will most likely eat something you will regret.  Eating before hand will give you the option of eating small, or not at all, if the food choices are bad enough.

Eating Gluten Free in Restaurants

When choosing to eat a gluten free diet, it IS possible to have a fabulous meal in a restaurant. It takes a little knowledge and patience but it is easily doable.

Here’s how to keep yourself from accidentally eating gluten…

Know exactly what it is you’re looking out for-

Avoid wheat, barley, rye, & oats (oats can be cross contaminated with wheat unless it specifically says, gluten free). Be familiar with the gluten free diet so you know how to modify your meal. Don’t assume that anything is gluten free! Sometimes restaurants even coat French fries/potatoes in flour before frying to give them that extra crisp. You would never know until your onset of symptoms occurs!

Don’t go to a restaurant extremely hungry-

This is good advice for anyone eating out. When you’re starving, you’re likely to overeat or let your guard down when choosing your meal. A good tip is to keep raw almonds on hand at all times and have a few before you go out to eat. It’ll make it much easier to sacrifice as much as needed to eat right. It will also help you resist the sugary soda and other unhealthy options.

Choose restaurants that have a gluten free menu-

Look online before you dine. These days it’s much easier to eat gluten free everywhere you go. They may even advertise their gluten free menus online. If they don’t, at least you can take a look at their menu to see what you can have. Be prepared to be flexible with your choices. What you order may not have been your first choice, but it may definitely be the healthier choice. Unfortunately, most restaurants won’t allow you to bring in your own food (it’s a health safety issue,) but it’s always easy to make do with they have. Going to an italian restaurant? Ask them to prepare the dish over steamed veggies instead of past. You’ll get the great flavor of the sauce (make sure it’s gluten free sauce of course,) but none of the heaviness that pasta brings. Want a sandwich? Have them serve it lettuce wrapped with tomatoes instead of bread. Opt for the grilled chicken, lean meat, or fish and ask that it be prepared with no sauce and preferably, no butter or oil. Something seemingly healthy can quickly become unhealthy when drowning in a pool of butter and oil. Try asking for a side of lemons, salsa, or balsamic vinegar for some added flavor.

Ask questions-

Tell your server about your needs and if they don’t understand, ask to speak to the manager or chef himself. Ask if the dressing or sauce is made from scratch. Ask if the soup comes from a can. Has the food been dusted with flour before cooking? Has the food been marinated in anything containing gluten? Are there croutons on the salad? Are the bacon bits artificial ? Are your mashed potatoes from a mix or are they made from real potatoes? Do you add anything to your eggs? Does your green tea have barley in it? Kindly ask questions.

Some other things to watch out for:

Chili/soups

pizza

pasta

sauces/ gravy/marinades

salad dressings

sandwiches

Soy Sauce

jambalaya

sausage/crab cakes

breaded/crusted meats & fishes

seasoned ground beef/chicken

tortillas

pancakes

desserts

croutons

veggie/ turkey burgers

 

While finding out if your food contains gluten, you’ll get a better idea of what is in your food and how it’s being prepared. Usually, when you cut out things containing gluten, you’re also getting rid of ingredients that you’re body has a hard time digesting anyway. Ask your server as many questions as it takes to find out how your food is prepared. These days, chef’s are extremely conscious of wheat allergies and are happy to meet your needs. When in doubt, go for clean natural foods. Also, know that although restaurants post calorie facts it can sometimes been underestimated.

It definitely gets easier with experience. Don’t be overwhelmed. It’s doable. Just know how much better you’ll feel when you leave!

Toning Workout

Tips:

1.) Eat every three hours to help increase metabolism.

2.) Do not exceed daily calorie intake for your body.

3.) Rest no more than 30-45 seconds in between exercises or sets.

4.) Lift enough weight to fail at 10-12 repetitions (reps).

 

Monday- 

Chest: 3 different exercises, 3 sets each, failure at 10-12 reps.

Triceps: 3 different exercises, 3 sets each, failure at 10-12 reps.

Abs:  3 different exercises, 3 sets each, failure at 10-12 reps.

 

Tuesday-  

Legs:  3 different exercises, 3 sets each, failure at 10-12 reps.

Abs:  3 different exercises, 3 sets each, failure at 10-12 reps.

Stairs:  20 minutes

 

Wednesday– Day of rest

 

Thursday- 

Back:  3 different exercises, 3 sets each, failure at 10-12 reps.

Biceps: 3 different exercises, 3 sets each, failure at 10-12 reps.

Abs: 3 different exercises, 3 sets each, failure at 10-12 reps.

Run/ Jog:  20 minutes

Bicycle:  10 minutes

 

Friday-  

Shoulder: 3 different exercises, 3 sets each, failure at 10-12 reps.

Abs:  3 different exercises, 3 sets each, failure at 10-12 reps.

 

 Saturday-  

Abs: 3 different exercises, 3 sets each, failure at 10-12 reps.

Stairs:  15 minutes

Bicycle:  15 minutes

Run or Jog:  10 minutes

 

 Sunday–  Day of rest

5 Steps to Gluten Free

The ultimate goal of course is to have every ingredient you eat be clean and gluten free.  If you have Celiac Disease or any other condition that requires eating gluten free for treatment, it is very important to jump in with both feet and cut all gluten immediately.  If you know your condition to be less serious and are having a hard time committing to the new lifestyle, the transition may take time and working through stages.

1.  The first thing you should immediately do is begin recording every meal you eat into your Daily Journal. This should include all meals, snacks, drinks, and desserts.  It is important to not leave out anything.

2.  Next you’ll want to start substituting out all ingredients for gluten free replacements.  If this becomes overwhelming, try starting with your carbohydrates.  Substitute your breads, pastas, and flours for gluten free, whole grain, complex carbohydrates.  Refer to your Diet Page for your detailed list.

3.  At this time, you will also want to start monitoring your portion sizes and eating 5 meals a day.  The first meal should be immediately after waking up in the morning and your last should be a few hours before bed.  Your second and fourth meals are really just snacks.  Keep them small, for example, a handful of pumpkin seeds and/or a piece of fresh fruit.  These meals are mainly to keep your metabolism burning.  Space your meals three hours apart.

4.  Once you begin feeling comfortable with these first few changes, begin making a few more.  Start eliminating refined sugars.  This means substituting your drinks, snacks, desserts, etc., to foods without sugar, or having only natural sugars.  Get creative with fruits, they are the tasty and easy to work with.

5.  When you’ve gotten this far, the hard part is done.  Now it’s time to fine tune your lifestyle and be 100% gluten free and eating clean.  Start converting everything else: sauces, salad dressings, beans (liquids can contain gluten), seasonings, oils, butters, marinades, meats, alcohols, etc.  After this stage you should really begin to feel a lot better.  If not, give it time.  It can take weeks or even months for your body to completely reverse some the damage/symptoms.  Just remember to continue steps 1 and 3 at all times.

* Don’t for get to check your vitamins, medications, lipstick, and chewing gum/mints.  These often contain gluten and other unhealthy processed ingredients. 

Substituting Gluten Free Flours

Brown Rice Flour
This flour comes from unpolished brown rice. It has more food value because it contains bran. Use it in breads, muffins, and cookies.

Cornstarch
GlutenFreeDaily only recommends the use of corn in moderation.  This is a refined starch that comes from corn. It is mostly used as a clear thickening agent for puddings, fruit sauces and Asian cooking. It is also used in combination with other flours for baking.

Corn Flour
GlutenFreeDaily only recommends the use of corn in moderation.  This flour is milled from corn and can be blended with cornmeal to make cornbread or muffins. It is excellent for waffles or pancakes.

Cornmeal
GlutenFreeDaily only recommends the use of corn in moderation.  This is ground corn that comes from either yellow or white meal. This is often combined with flours for baking. It imparts a strong corn flavor that is delicious in pancakes, waffles, or simple white cakes.

Potato Starch Flour
This is a gluten-free thickening agent that goes great in cream-based soups and sauces. Mix a little with water first, then substitute potato starch flour for flour in your recipe, but cut the amount in half.

Soy Flour
For that special occasion, this nutty tasting flour has a high protein and fat content. It is best when used in combination with other flours and for baking brownies, or any baked goods with nuts or fruit.

Tapioca Flour
This is a light, white, very smooth flour that comes from the cassava root. It’s great for giving baked goods a nice chewy taste. Use it in recipes where a chewy texture would be desirable. It would work nicely in bread recipes such as white bread or French bread. It is also easily combined with cornstarch.

White Rice Flour
This is an excellent basic flour for gluten-free baking. It is milled from polished white rice. Because it has such a bland flavor, it is perfect for baking, as it doesn’t impart any flavors. It works well with other flours. White rice flour is available in health food stores and Asian markets.  Fine textured white rice flour works the best.

Substituting Gluten
Wheat flour contains gluten, which keeps cookies, cakes and pies from getting crumbly and falling apart. It is what makes baked goods have a good texture because it traps pockets of air. This creates a lovely airy quality that most baked goods possess when baked with traditional wheat flour. In order to help retain this structure when using non-wheat flours, gluten substitutes must be added to a gluten-free flour mixture. For each cup of gluten-free flour mix, add at least 1 teaspoon of gluten substitute. Here are three very good substitutes for gluten.

  • Xanthum Gum
    This comes from the dried cell coat of a microorganism called Zanthomonas campestris. It is formulated in a laboratory setting. This works well as a gluten substitution in yeast breads along with other baked goods.
  • Guar Gum
    This is a powder that comes from the seed of the plant Cyamopsis tetragonolobus. It is an excellent gluten substitute.
  • Pre-gel Starch
    This is an acceptable gluten substitute. It helps keep baked goods from being too crumbly.


Substitution is the key
If you are ready to try some recipes, start with recipes that use relatively small amounts of wheat flour like brownies or pancakes. These turn out great and taste almost identical. Here are two gluten-free flour mixtures that are suitable for substituting wheat flour in the same measurements.

  • Gluten-Free Flour Mixture I
    1/4 cup soy flour
    1/4 cup tapioca flour
    1/2 cup brown rice flour
  • Gluten-Free Flour Mixture II
    6 cups white rice flour
    2 cups potato starch
    1 cup tapioca flour

Keep these flour mixtures stored in containers at room temperature and keep them on hand to simplify your baking routine.

Sets and Reps Tips

Imagine you are doing an abs workout.  If you do 10 sit-ups in a row, each sit-up equals one rep.  Lets say you rested for 45 seconds and then did 10 more sit-ups.  You now have completed 2 sets of 10 reps each (20 reps total).  This is how you should record your sets and reps after performing your fitness video clips.

The number of sets and reps you do during a workout is called volume.  If your training volume is too low, you will not see a lot of results from your workouts.  If your volume is too high, you risk overtraining and burnout.

Muscle Gain-  Typically, a moderate number of sets and reps during an exercise leads to quick muscle gains.  Using lower reps builds strength and increases the size of the proteins in the muscle fibers.  Higher reps will increase the fluids inside the muscle.  For maximum muscle growth, you want to do both.  3-6 sets of 6-10 reps per exercise is ideal.

Fat Loss-  There are a lot of ways to design a fat-loss program.  The volume can be made high to burn lots of calories or low to maintain muscle mass while cutting calories from your diet.  You should keep your sets at four or under per exercise.  If you need to mix it up, you can perform a circuit of many exercises at only two sets each.  This will allow you to exercise more body parts and in a short amount of time.

Strength Gain-  Heavy weights equals low rep counts.  Keeping your reps low will allow you to perform more sets (which helps increase size.)  If you can’t recover from your heavy lifting, that’s ok.  Just try to get between three and five sets of 5 or fewer reps per set.