Clean It Up!

As you begin your weight loss and fitness journey, most are so excited to hit the gym and train like a freak. Although this is very important, cleaning up your diet is even more important.  So let’s focus our attention on the kitchen rather than the gym. But, not to confuse you, BOTH need to be implemented into your weight loss program in order to reach your goals.

Listed below are the foods I’d like you to toss in your shopping cart. This doesn’t mean that you can’t indulge in your favorite food EVER AGAIN, it just means that sticking with clean, healthy foods will help you reach your goals MUCH faster.

Quick tip: Go around the OUTSIDE edges of your grocery store. They definitely use marketing placement in the middle isles to test your compulsive shopping skills J. Most of the food items you’ll need can be found around the outer edges or in the health section.

Lean Proteins

• Egg whites
• Skinless chicken breast
• Lean ground turkey
• Top round sirloin steak
• Tuna
• Lean ground beef
• Flounder, cod, Pollock
• Turkey bacon
• 1% cottage cheese—watch sugar content!
• Pork tenderloin

Carbohydrates

• Oatmeal or steel cut oats—not the processed pre-packaged brown sugar either! Plain rolled or quick oats
• Fruit—great pre and post workout
• Vegetables—I stick with the green ones and stay away from carrots & corn, which are high in starch
• Sweet Potatoes/Yams—check out Jamie Eason’s sweet potato fry recipe below! Yum.
• Brown Rice
• Ezekiel Bread—not processed or made with white flour

Good Fats

• Olive Oil
• Flaxseed
• Almond butter
• All natural peanut butter
• Almonds
• Walnuts
• Avocado

'FIRE IN THE HOLE' YAM FRIES

For your healthy carb. Measure out the portion you'll need, once cooked...

Cut a whole big yam (leaving skin on) into fry strips.

For seasoning you'll need:

Garlic powder

Sea salt

Pepper

Chili powder

Cayenne powder

Chipolte Chili Powder (McCormick brand)

The amount you'll need depends on the amount of fries have. Go heavier on the garlic, pepper, chili powder and chipolte--2 tsp each....and easier on the salt, cayenne (1/2 to 1 tsp). Do this in a bowl, it coats them much better. Then place on a cookie sheet and spray with Pam. Bake at 400-425 degrees for approx 25-30 min (flipping them halfway through)

Per 3 oz cooked portion:

Cals: 99 Fat: 0 Carbs: 23g Protein: 1g