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Friday, September 13, 2013

Six Staple for Clean Eating!


Oatmeal, or even better Oat Bran

Not the pre-flavored, sugar filled kind0, just plain old fashioned rolled oats (or Oat Bran, higher fiber content) with no added sugars or flavorings. It’s simple, add the flavorings yourself. Dashes of cinnamon, a packet of stevia, you can even throw in some almonds or whole flax seeds for a little crunch. Oatmeal is one of the best forms of complex carbohydrate currently on the planet.

10 reasons to eat oatmeal, or better Oat Bran:
  1. High in fiber
  2. Studies show it lowers LDL cholesterol (bad cholesterol) and raises HDL cholesterol (good cholesterol)
  3. Low on the GI scale – slower release of insulin
  4. Easy and portable
  5. Increased anabolism – decreased catabolism and fat storage
  6. Kills hunger
  7. Inexpensive
  8. Studies show it may lower risk of some cancers
  9. Replenishes muscle and liver glycogen stores
  10. Provides energy
Whey Protein Isolate (WPI)
Derived from milk, this protein is one of the best quality proteins around and absorbs at a speed no other can beat. Because of the quick absorption (approx. 20 minutes) whey is an excellent post-workout protein source. Studies show that in order to stop muscle catabolism after a hard workout, you must get protein into the bloodstream ASAP. Consuming a scoop (or two) of whey protein provides your muscles with the building blocks to stop catabolism and promote anabolism. With so many flavors on the market there is no doubt you will find one you like.


The protein in an egg happens to be of the highest biological value providing a standard to compare other proteins. Believe it or not, the yolk is not really bad for you; it actually contains many other nutrients essential to the human body. All of the egg’s Vitamin A, D, and E are found in the yolk as well as choline (essential for brain health), 300mg of cholesterol (recommended daily value), some fat and protein. One large chicken egg contains only 7 grams of protein, 4 of those are found in the white. A great way to avoid excess fat and cholesterol while eating eggs is to leave out a few of the yolks. A good rule of thumb: for every 4 egg whites, have 1 yolk. All the taste, less fat, with added nutrient benefits!  

Cottage Cheese 

This is one of my dream foods – low in fat and carbohydrate, yet high in protein. Not only that, but it contains casein and whey protein. Because whey protein is rapidly absorbed your muscles are fed immediately. Caseins, on the other hand, absorb at a much slower rate simulating a ‘time-released’ state. Your body is absorbing protein for hours after consumption and saving your precious muscles from the dreaded “catabolic state.” Grocery stores typically carry single serving containers and larger tubs. For those of you looking for a lean source of protein, you can choose from one of the lower fat versions (fat-free, 1%, 2%, and 4%). Obviously the 4% fat cottage cheese tastes much better than the fat-free version, however, mixing in some sugar-free fruit preserves, natural stevia sweetened fruit flavor drink powder, cinnamon and stevia will make it taste like a yumy treat!  You could even mix in some chocolate protein powder (1/2 scoop) and/or raw unsweetened cacao powder for a chocolaty indulgence loaded with protein!!  (Another option is Plain Greek Yogurt too, another fav).


This green veggie offers so many health benefits from Vitamin C, soluble fiber, properties believed to lower your risk of certain cancers, and has anti-viral activity to increase your immune response as well. Because of the high fiber content, this green veggie is very filling, leaving you feeling fuller longer. If your tummy is full you are less likely to over eat the foods that can really harm your physique. This in the end will lead to fat loss.

Natural Peanut Butter

The ingredients list on the back of a jar of “natural” peanut butter should contain only peanuts and salt, at the most. If it contains any other ingredients such as palm oil, sugar, hydrogenated oils, etc. this is not considered “natural” and will contribute to a severe insulin spike. Peanut butter is packed with monounsaturated fat – healthy fats. These fats have been shown to aid in fatty acid oxidation in the blood (fat loss). Don’t forget that fat takes quite a while to empty from the stomach. This creates a feeling of fullness for a longer period of time. Peanut butter also provides protection against cardiovascular disease, contains protein, Vitamins B3 and E, magnesium, folate, dietary fiber, and arginine. Be careful not to overindulge. Because of the high fat content of peanut butter it is a high calorie food--YOU MUST MEASURE! There are 14 grams of fat in a tablespoon of natural peanut butter. Multiply that by 9 (because 1g of fat contains 9 calories) and that PB & J sandwich can easily go from a healthy snack to a fattening one...MEASURE, MEASURE, MEASURE!  ;) 

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