Sample Clean Eating Snack Ideas

I know that one of the biggest struggles can be just coming up with a few simple snacks to have and bring with you when eating clean on the go!

The easiest way I do this is by having a lunch cooler to throw my snacks in with an ice pack so if I'm taking kids to sports etc I am ARMED and READY to Stave off the hunger that attacks when we get busy!

Clean Eating Snacks Ideas:

Apple Almond Butter or almonds
Celery with Peanut or Almond butter
Handful of raw mixed nuts, almonds or walnuts
Broccoli, cucumbers, carrots or other raw veggies w hummus
Greek Yogurt and Berries (I like mine with Vanilla Stevia and pecans--- NUMMY)
Chop an an orange and 3 dates... such a great treat! Like a Dessert!
Strawberries with a little sprinkle of raw coconut and cocoa powder and a teaspoon of raw honey
Watermelon
brown rice cake with peanut butter and raw honey
Hard Boiled Eggs and Banana
Mary's Gone Crackers and Hummus
Mary's Gone Crackers and an oz of Manchego Cheese (goat cheese---AHHHMazing!)
Healthy Pancakes I will make these and spread fresh fruit jam or maple syrup on top if I'm going to be gone awhile... it's even good cold and you can eat half for a snack or the whole thing!

Cooler Plan 2 for steady weight loss

Cooler Plan #2- Eating for best long-term results

I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance until your goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!

  

Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approach its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below
What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal 
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
  
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes.
• use unrefined coconut oil for cooking
• Organic virgin olive oil, vinegar and lemon for dressings.  there are many delicious homemade dressings that do not take much time at all.  Braggs is a brand you can trust if you'd like to purchase in the store.
  

What to Avoid:

·         Avoid all over-processed foods, particularly white flour and sugar.

·         Avoid all chemically charge foods.

·         Avoid foods containing preservatives.

·         Avoid artificial sugars.

·         Avoid artificial foods such as processed cheese slices.

·         Avoid trans fats.  NO canola or vegetable oil

·         Avoid sugar loaded beverages, including colas and juices.

·         Avoid or do your best to limit alcohol intake.

·         Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.

·         Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, banana, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Ezekial Brand or Alvarado is great)

1 handful sized serving of legumes, sweet potato, yam, carrots or squash

Lean Protein

6 portions each day.  A portion is:

• 1 cup or handful of dairy products or alternatives such as almond or coconut milk, occasionally organic cottage cheese, kefir, yogurt, organic cheese or plain fat free sugar free yogurt. For Dairy I STRONGLY recommend organic!  With Non Dairy Milks please look for Caraganeen, it is a common additive and not good for you.  I like Thai Lite Coconut Milk concentrate in the can or Whole Foods 360 Brand organic unsweetened Almond Milk  Silk also has Almond Milk that’s Non GMO Caraganeen free.
  
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 1-2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat). Nut butters should have nuts only-no additives-read ingredients-- 
• 1 palm sized portion of lean meats-I prefer organic beef and chicken and wild caught fish or tuna 
• good quality  

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Stevia from the Stevia plant-preferred brand Pictured
• Raw Honey
  
• 100% pure organic maple syrup

• Coconut Sugar or Coconut Palm Sugar

For more tips on what a typical day of eating looks like for me and how I prepare go to my meal planning page.  I will be adding information and improving each week!


Have a great day!


Jen Zakaras  

jenzakaras@cox.net

602 750 0374

21 Day Fix Asian Citrus Vinaigrette and 21 Day Fix and Clean Eating Approved Salad!

I love this Asian Flair Salad Dressing from the 21 day fix!
1/4 cup 100% Orange Juice
1/4 cup rice vinegar
2 Tbsp Reduce sodium soy sauce or Tamari
2 teas raw honey
1/2 inch fresh ginger
1/4 sesame oil

Combine Everything in a bowl and whisk until blended, slowly add sesame oil and mix well.  Keep in the refridgerator, if it gets more solid let it sit out a bit and mix it up again.  I keep mine in a glass airtight container so I shake mine :)

2 STUFFED Green for #21 Day Fix or 2 cups mixed Greens/Spinach

1 green cup or 1 cup rainbow veggies, whatever you like--- this was Red Onion Mushroom and Red Pepper

1/2 avocado

2 omega 3 organic hard boiled eggs

1 TBSP Asian Dressing Above

1 TBSP sunflower seeds

SO Delicious!

Fix containers:  3 green 1 orange (half seed half dressing) 1 Red Half Blue (avocado)

Unexpected Moments--- The beauty of Not Giving Up

So this isn't a boast post or about pride or about looks meaning everything. As you all know if you've been paying attention in our challenge groups it's about the heart first. It's about the inside out! 
but today was a cool experience and in my little moment I had to share... Because it's too important not to. I am passionate about helping people feel just like this moment.
Those little unexpected moments of surprise that take you aback ..(Spelling?). 
You see I used to stop at this Frys after I had my surgery with my husband in my wheelchair after we dropped off the kids at school.
We would get a cup of coffee before we went home to work, was kind of a fun time with us when he had to work from home with me. #amazinghusband
of course with all the water I drink I always have to use the restroom--and as my surgery progressed and summer happened the appearance in the mirror got worse and worse and worse. Not that I was being vain but a full-length mirror on the wall you kind of can't help miss yourself even if you want to.
Today I happened to glance over---and I saw someone so different than the last time. 
I remember feeling so sad because I love to Have energy for my husband and kids, be my spunky self.
I'm not perfect I'm not the perfect size, but to feel healthy and energized and feel like myself--- regardless of what size I am or Where I am at and where I am on the scale or how far to go.... These moments are what it's about. Sharing these moments with you in order that someone else might share these moments with their family is what it's about. I don't think I'm amazing I'm just thankful.

21 Day fix let's keep it going!

 ‪#‎happytears‬#getfit ‪#‎getspunky‬‪#‎onwiththejourney‬#transparent#Godtoldmeto#hardtodo#thankful

Turkey Cabbage Dinner- Healthy 21 Day Fix approved Dinner!

 Turkey Cabbage Dinner

Someone posted a similiar recipe in one of my challenge groups and it looked really good!  I didn't have all the details so I thought I would share what I did, wow this turned out DELICIOUS!

24 oz of organic free range turkey
1 tbsn unrefined coconut oil
1 cup of brown rice 
1 onion
1/2 garlic cloves
1 small cabbage, chopped 
2 14.5 oz diced tomatoes
1 tomato paste (8 oz)
1/2 cup water
1 teas ground black pepper
1 teas pink hem sea salt
seasonings

I cooked the rice separately so since it takes a bit more time I started that first in it's on pan.  I made 4-6 servings which is 2 cups water and 1 cup rice but you can make however many you would like in case you want to save extra for later.  It takes 50 minutes to simmer and then 10 minutes to sit with the lid still on.

Start Grilling the turkey in the coconut oil and this is where I add extra seasonings, I used Trader Joe's 21 seasonings, a little cayenne and garlic and onion powder.  I use organic seasonings for the most part without extra additives.

 I chopped up the onion and garlic and threw it in with the turkey and the seasonings and cooked it until done, no need to over cook.

 I transferred the turkey mixture to a pot and added the rest of the ingredients, simmered on low about 30 minutes.  This was perfect timing because that's about what the rice had left once I had all the ingredients added.

Covered while simmering.

Brown Rice is done!

Your Body Needs Food!

I LOVE my mid morning snack, so NUMMY, 2 omega 3 eggs and steel cut oats w a dab of raw honey and cinnamon, all prepared on my prep day and ready to roll....

This is SOOO me!  If I don't eat throughout the day, and take care of myself..I am VERY affected by it!  I get grouchy, disoriented, I can't think.  Not everyone is like this, my hubby can go for hours, but regardless of your "hungry disposition" remember it's good to feed your body healthy nutrients throughout the day and keep your blood sugars level!  The biggest mistake people make is not take the time to have a plan--- so eating throughout the day even healthy things becomes grazing and snacking on too much of a good thing!  I am loving the 21 day fix helping hold me accountable on this!  

As a busy mom this happens to me all the time!  I usually keep almonds in my purse as an emergency, and still do.... BUT I am feeling amazing doing it this way!  I am filled with energy and so alert!  

I am also thankful my hubby is taking the time to eat several meals throughout the day----even though he doesn't feel it as much as I do his health has improved because of it and he does notice a difference!   When I met him he did not eat breakfast and had larger portions for dinner.... just by eating a healthy breakfast and watching his portions more at dinner he has never been the same size and that was 12 years ago he started those changes! (the little body for lifer in me couldn't watch him do that to himself) Yes he's fluctuated a bit with holidays etc but overall just that was a 25 pound permanent change!  Do NOT starve yourself!