Saturday, September 11, 2010

Flott Fitness Clean Eating Shopping List

        I know, I'm always telling you what you can't eat! And it might leave you feeling as if there isn't anything left to eat!
     So, here is a list of everyday foods (I obviously couldn't list everything that is OK to have on a clean diet,so sorry if I may have left off your favorites!).  You can mix and match them to make delicious clean meals, that you can enjoy all week long. Pick the ones you like and maybe try some that you haven't had before.


DAIRY:
Skim Milk (Organic if possible)
Non Fat Greek Yogurt (Oikos is fabulous, great as a snack with some cereal and fruit mixed in or on the side with salsa for dipping fresh veggies. Use in place of Sour Cream!!)
Non Fat/Low Fat String Cheese
Non Fat/Low Fat Cottage Cheese 
Fat Free Soy Milk
Fat Free/Plain Yogurt (Don't be fooled by yogurt!! It's not all healthy, most of the flavored kind has at least 15-20 grams of sugar! That's a candy bar! Check the labels before buying!)
Low Fat Parmesan Cheese
Low Fat Shredded Cheese (careful of calories and portion size)



PROTEIN  (Serving Size is 3-4 oz)
 When eating clean it's best to stay away from red meat. However you can on occasion have a nice 4oz extra lean cut of beef or bison. Try to buy all of your meat organic if you can. Jewel and Target now carry very reasonably priced organic chicken and Turkey. Whole Foods has fabulous organic meat, although it might be a little more expensive. (they do have it on sale sometimes)

Egg Whites (This is one of my FAVORITE clean eating products! Available at Super Target,Jewel and Whole Foods in the egg section. They come in a green carton and are called All Whites. It makes it super easy to whip up an egg white omelette, frittata or quick scrambled egg whites in a pinch without having to separate the whites!!)
Eggs Target, Jewel and Whole Foods carry my favorite brand  "Phils Fresh Eggs" free range organic eggs. They really taste different and they are a really good choice with the samonella scare from the big egg factories.(to make hard boiled eggs, the perfect protein! Have one yolk and the rest just the whites. Great to have after a workout or for an afternoon snack with some veggies)
Skinless Chicken Breast (Organic if Possible. Jewel has a great Organic Line call Wild Harvest)
All White Ground Extra Lean Turkey Breast (99.9 percent fat free ONLY= only ground breast)
All White Extra Lean Ground Chicken Breast (99 percent fat free only= only ground breast)
Fresh Turkey Breast (Great for cooking Sunday night for dinner with steamed veggies and having cold turkey slices over a salad for dinner the next night! Whole Foods has delicious Local Fresh Turkey Breasts in Deli Case)
Wild Alaskan Salmon (salmon has omega 3 fatty acids that help fight abdominal fat)
Tofu
Cod/Whitefish
Shrimp (cook in the morning and have a nice salad with cold shrimp on top for lunch or dinner or shrimp cocktail with steamed veggies.)

GRAINS
Brown Rice
Quinoa
Oats
Flaxseed
Wheat germ
Barley
Bulgar

 
CEREALS
  100 percent Whole Grain Cereals come in many different varieties. You will find the healthiest ones in the healthy sections at Jewel, Whole Foods and Super Target
***However just because they are in the "Healthy Section" doesn't mean they are.You want to make sure your cereal doesn't have any high fructose corn syrup and no more than 5 grams of sugar per serving. Make sure you read the labels, many cereals look healthy but they have way too much sugar!

Some of my favorites are...
Kashi Heart to Heart Honey Toasted Oat (available at Super Target, Jewel, Whole Foods)
Cheerios (not very fancy but a familiar whole grain cereal with just one gram of sugar)
Oatmeal (Quaker or any other plain variety, can be instant or regular, but without any sugar  added)
Steel Cut Oatmeal

BREAD
  Any 100% whole grain bread that you like. Check the ingredient list. Do not buy any that has high fructose corn syrup or lots of  added sugar. You can find some nice bread that has just a few ingredients and a little honey.

Some of my favorite brands are...
Kangaroo whole wheat or multi grain pita pockets (Available at Super Target)
Whole Foods 100 percent whole wheat wraps  (Available at whole foods)
Whole Foods whole wheat pita pockets (located at front of store in bread aisle)
Ezekiel Sprouted Bread (This is made from sprouted Grains you will find it in the freezer section at whole foods. This product is not nut free! )

**Whole Foods has a lot of different varieties of whole grain breads and wraps to choose from, check the labels to make sure they are really "clean".
Another great way to have delicious and clean bread is to make it yourself. It's actually super easy with a bread machine (available at Super Target) and you can use 100 percent whole wheat flour or any other kind of whole grain flour and no preservatives. It is also a great way to make sure your bread is nut free if you have any allergies!)

Vegetables
 Eat a rainbow of colors all week long to get a healthy amount of vitamins, minerals and phytochemicals. Also, look for fresh vegetables that are in season, they will always taste the best. However, frozen veggies are just as nutritious as fresh, sometimes more and they are very convenient to use for frittatas and stir fryes. These are some of my favorites...

Red Cabbage
Green Cabbage
Carrots (regular and baby carrots great for snacking)
Broccoli
Spinach
Sweet Potatoes
Onions
Garlic
Celery
Asparagus
Mushrooms
Romaine Lettuce
Green Beans
Tomatoes
Cucumbers
Green, yellow and Red Peppers
Snow Peas
Eggplant
Zucchini
Squash
Cauliflower
Celery Root
Beets
Brussels Sprouts
Leeks
Hot peppers (these have capsaicin which studies have shown boosts metabolism)
Fresh Ginger (spice found in vegetable section, also has capsaicin)
Avocado (technically a fruit...) click here for my blog about the belly fat reducing properties of Avocados!


FRUIT
  As with vegetables, check the season for fresh fruit. I have only listed some of my favorites here. There are many that I have left off of the list.

Pomegranates (these are starting to be in season now! They are my absolute favorite fruit and are filled with vitamins and phytochemicals)
Apples (farmers market has wonderful apples, especially Honeycrisp! Yum! through end of October Have sliced apples sprinkled with Cinnamon and a low fat string cheese for a morning or afternoon snack)
Pears
Bananas (Yes! You can have a banana!)
Fresh Berries (Blueberries, Raspberries, blackberries, strawberries)
Oranges
Lemons
Limes
Pineapple
Melons
Plums
Nectarines
Frozen Berries (frozen berries are perfect for making a shake for a pre or post workout snack. Throw some in a blender with non fat plain yogurt!)
DRIED GOODS
Spelt Flour
Buckwheat Flour
Whole Wheat Pasta (Make sure that your pasta is 100 percent whole wheat and measure it before cooking. A serving size is only 1/2 cup. It's best to eat this for lunch and not dinner.)
Whole Wheat Flour
Baking Powder and Soda
Vanilla (real)
Sugar Substitutes (Agave Nectar, Stevia) Look for an upcoming blog reviewing these two products
Corn starch

SPICES
  Spices have numerous health benefits. Some like cinnamon have been shown to help with weight loss. They also add tons of flavor without adding calories or sodium. You can buy many of these fresh or dry.
 Cinnamon (put in yogurt, oatmeal, tea or sugar free applesauce.)
 Cumin
 Oregano
 Thyme
 Ginger
 Parsley
 Pepper
 Basil
 Turmeric (has been shown to help fight off Alzheimer's)
 Curry
 Indian Spice blends/Masala
 Cajun spices
 Paprika
 Coriander seed
 Tamarind Paste
  Celery Salt (use a tiny bit with little bit of low fat olive oil mayo and vinegar for healthy Cole Slaw)
  Rosemary ( has immune boosting qualities, so great during cold and flu season, make an infused oil or marinade for chicken)
 Red Chili Flakes
 
CANNED GOODS/BEANS

Hummus (Make sure you buy a Hummus that only has a few ingredients in it without a lot of preservatives. They have many different kinds to choose from at Whole Foods. When eating this make sure to watch portion size and calories)
Beans (Navy, Pinto, Black, Soy,Kidney,Garbanzo. These can also be purchased in dry bagged form.)
Lentils (also available in dry bagged form)
Split Pea (also available in dry bagged form)
Tomatoes (crushed or whole...great to warm up and put over baked chicken breast for fast dinner or make a homemade tomato sauce and use it for a couple different dinners!)
Water Packed Tuna (Be careful not to eat too much Tuna, because there is a high mercury content in it.)
Water Packed Wild Alaskan Salmon
Low Fat,Sugar free, Low Sodium Soups
Low sodium Chicken or Vegetarian Stock (It is great to make a healthy Veggie Packed Soup on the weekends and have it for the entire week!)
Tomato Paste

 OILS
 Extra Virgin Olive Oil (liquid and spray)
 Canola Oil (liquid and spray)
  Grape Seed Oil

CONDIMENTS
Dijon Mustard
Salsa (great for snacking with fresh veggies! Not chips!)
Unsweetened applesauce
Raw Organic Honey
Thai Chili Paste
Low sodium soy sauce
Olive Oil Mayo (use just a tiny bit to make healthy cole slaw)

BEVERAGES
Green Tea (regular and decaf)
Puerh Tea click here to read my blog about how awesome Puerh Tea is!
Coffee
100 percent Pomegranate Juice (no added sugar or other juice mixed in! So good for you! Available in healthy/organic aisle at Jewel and Whole Foods)

EXTRAS
  Vinegar is a great food because it lowers the glycemic index for any meal it is added too. It also lowers the insulin response from a starchy meal. It's obviously awesome on salads. Try a bunch of different kinds to find your favorite.

Low Fat Coconut Milk (great for making low fat curry sauces for veggies)
Balsamic Vinegar
Rice Vinegar (a sweeter vinegar great for a low fat cole slaw mixed with low fat mayo and celery salt, or great for lighter dressings with citrus.)
Lemon Juice
Lime Juice
Apple Cider Vinegar
Red Wine Vinegar
Low Fat Coconut Milk (great for making low fat curry sauces for veggies)

 So I hope you see from this shopping list that there are still tons of yummy foods to eat when you are eating clean. Print it out and take it with you the next time you go shopping. It's easy to get into a rut and buy the same processed foods over and over. With a little planning you can make fresh, clean foods that will taste great and help you lose weight. I will update this list when I find new delicious clean foods, I think you might enjoy. So check back periodically. (I'll highlight new additions) If you have a favorite clean food that I left off the list, let me know and I'll add it so other people can enjoy it too.

Also, check back soon for a new weekly blog segment in which I will have clean eating recipes (one for you, one for your kids, using similar ingredients) to make your life easier when cooking clean for yourself and making food your kids will eat!!

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