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Eat Clean Stripped

After not losing any weight for the last 2 weeks I decided to amp things up a bit. Right now I am running an Eat Clean, Stripped book club on Facebook. We are all reading Tosca’s book together and trying to change the way we look at food. I spent the weekend in Baltimore for a bridal shower and had some time to myself to reflect on the book. As I was re-reading Chapter 11 on the meal plan I realized I wasn’t following the Stripped plan as closely as possible. I decided to start tracking everything I ate to see if it fit into the categories outlined. I quickly found out that there is no cheese or dairy in the stripped meal plans. (This is only a temporary thing) Once you reach your goal weight then you can follow cooler plan 2 which allows you dairy and cheese during the day. If you have more than 10lbs to lose then you should also follow cooler plan 2. This meal plan is only for those trying to shed those last 10 lbs. This plan is restrictive but you don’t feel overly hungry because you’ll be eating a combination of foods that fill you up and give you energy to get through the day while blasting fat at the same time. Soooo, I decided to give it a try and really be dedicated to following the Stripped meal plan to see what results I could achieve. I think I might be a little CRAZY!
I decided to share this plan with you and I have outlined some of the key points below! I hope this helps you all in your weight loss journey.
The Stripped Plan is meant for four weeks’ worth of food. You alternate week1 and week 2. This plan along with cardio and strength training exercises can help you lose those last 10 lbs.
For those of you who know nothing about the Eat Clean lifestyle, here are the basic principles of the diet.
Here are the Eat Clean Principles:
1. Eat more. Eat six small meals each day. Space out two-and-a half to three-hour intervals.
Protein and complex carb at each meal with a big glass of water!
2. Eat breakfast everyday, within an hour of rising.
3. Make your last meal 3 hours before bed.
This one is personally very hard for me, but so far this week I haven’t had my 3rd snack and I’m not starving!
4. Eat a combination of lean protein and complex carbohydrates at each meal.
5. Eat sufficient healthy fats every day.
This is where I was going over board before. I was eating to many nuts and nut butter!
6. Drink two to three liters of water each day.
Spice it up with some lemon, limes, cucumbers or strawberries so you don’t get bored.
7. Carry a cooler packed with Clean foods each day.
Took my cooler with me on vacay last weekend and I was never in the situation where I was starving and had to eat fast food.
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.
9. Adhere to proper portion sizes.
10. Eat only foods that have not been overly processed or doused in chemicals, saturated and trans fats and/or toxins.
If you don’t know what the ingredient is, don’t eat it!
Portion Sizes
Protein- a proper portion of meat or any other protein is measured by what can fit into the palm of one hand.
Starchy Complex Carbohydrates- A proper portion of starchy carbs is measured by what can fit into one cupped hand.
Carbs from Fruits and Vegetables- A proper portion of complex carbohydrates from fresh produce is measured by what can fit into two hands cupped together.
Healthy Fats- A portion of healthy fats is one scant handful of nuts, or one to two tablespoons of healthy oil or nut butter.
Portion Size Guidelines:
For lean protein: you are allowed one palm sized portion at each meal.
Egg whites, lean turkey and chicken breast, lean pork, beans and legumes (in moderation), lean fish (tuna, salmon, trout, cod, halibut), shrimp, clams, mussels, bison and other game meats, hummus, quinoa, spirulina, sea vegetables, protein powder, tofu and tempeth.
Starchy Complex Carbohydrates: one or two cupped handfuls per day, divided between one or two meals.
Sweet potatoes, potatoes, radishes, beans and legumes, oats, brown rice, bananas, carrots, parsnips, bulgar wheat, teff and farro.
Complex Carbohydrates from Fruits and Vegetables: Two cupped handfuls at eat meal.
Apples, plums, berries, pears, tomatoes, cucumber, broccoli, asparagus, beets, leeks, spinach and other leafy greens (the darker the better), brussels sprouts, green beans, onions, sprouts, celery, watermelon, cherries, zucchini, fennel, oranges, limes, lemons and garlic.
Healthy Fats: One to two servings per day, divided between one or two meals.
flaxseed, nuts (almonds, walnuts and pumpkin seeds), natural nut butters, hummus, avocados, oils (sesame, coconut, olive, hazelnut, walnut and fish).
Other Allowable Foods: Coffee (black), caffeine free herbal teas, tamari, unsweetened soy, rice or almond milk, mustard, salsa, herbs and spices.
Sample Day Meal Plan
I ate this meal plan on Monday and Tuesday this week! So far so good and I’m down 2 lbs!
Breakfast: Take me on vacation oatmeal with black coffee and warm water with 1/2 squeezed lemon.
Mid morning snack: Apple with 1 Tbsp almond butter and water.
Lunch: Shakeology chocolate shake with 1 scoop chocolate shakeology powder, 1 cup water, ice, 1 tbsp PB2, and banana. Blended in a blender with a tall glass of water.
Snack: Vanilla protein powder 1 cup water, frozen strawberries and ice.
Dinner: Fajitas and glass of water.
No Evening Snack!
In the evening I did have a need for something so I drank a glass of ginger peach green tea. I went outside and played with my kids and forgot all about being hungry. I still had lots of energy to do my daily activities. I did Core Synergistics on Monday and didn’t feel tired at all. I workout in the afternoon because that is when my kids nap. I also hit a slump about 2pm and when I workout at that time I feel recharged and ready for the rest of the day!
Here is the meal plan that Tosca outlines in the book. Your rotate week 1 and week 2 for the four weeks.

FAQ’s
Do I have to work out?
YES! Workouts are a must. The best way to accelerate your weight loss is to include regular workouts as part of your routine. It is important to alternate between strength training and cardio. You will build lean muscle and increase your metabolic rate and your fat-burning speed.
What should I avoid?
All over-processed, chemically charged, toxin laden foods. Sugar in all its disguises and white refined flour products are at the top of the list of no-no foods! Also, alcohol is just another form of sugar so its critical to avoid alcohol during your four-week plan. If you don’t recognize the ingredients, don’t eat it!
What should I eat a lot of?
Egg whites, lean turkey and chicken breast, nuts, berries, beans and legumes, spinach and other leafy greens, green vegetables, asparagus and broccoli, bison, pumpkin and sweet potatoes, oats, quinoa and apples.
How can I speed up my weight loss?
Weight training the largest muscle groups. It will over stimulate your metabolism, pushing it into over drive. This will accelerate your regular rate of fat burning way beyond its normal capacity. Target your glutes and quads frequently.
I will keep you posted on how the weight loss goes! If you would like to be a part of the Eat Clean Book Club please message me for more information! I’d love to help you reach your health and fitness goals too!

WHAT IS CLEAN EATING?

Clean Eating Defined:

Although the details vary depending on the level of adherence by any given individual, the premise of clean eating is simple—eating foods closest to their truest unmodified forms with the aim of maximizing energy and optimizing health. Sounds easy enough, right?

In short, clean eating is saying goodbye to excess ingredients and getting back to the basics. Rather than focusing on the banning of foods like a diet does, the clean eating lifestyle focuses on making choices that naturally drive you toward consuming whole, unprocessed, unrefined, honest to goodness foods. Think of it as stepping away from the apple flavored Poptart, moving back to the applesauce, and then eventually back to the apple itself.

While those who still allow meat or other animal ingredients in their diets may interpret clean eating to mean free-range chicken or grass fed beef, naturally for herbivores, clean eating looks a lot like juicy fruits, vibrant veggies, crisp nuts, and succulent seeds.

Ultimately, clean eating is not a fad diet. In fact, it’s not a diet at all. Clean eating is at the heart of a wholly, holistic vegan lifestyle, and it’s a lifestyle that can be embarked upon with a few primary considerations.

Here are 5 considerations to help get you going in the right direction.

1. Strip Down

Although embarking on eating clean doesn’t mean you need to go on a rampage and throw out every single item you own that comes bearing a label, it does mean you can make a list of processed items you will not be repurchasing and any items loaded down with scary additives.

Read the labels of packaged food items currently inhabiting your cabinet, refrigerator and freezer. Yes, the cleanest of foods only have one ingredient, but a successful start is identifying and eliminating those that contain more than five ingredients, those that contain red flags like high fructose corn syrup at the top of the list, and those containing ingredients you cannot pronounce that require you immediately search online to decode.

2. Shop Smart

It’s easy to assume that a clean diet is more costly than one that incorporates convenience items into the mix, but it doesn’t have to be. Local produce markets exist in towns all across the country, offering farm to market produce that is chemical free, in season and in more cases than you might expect—downright affordable. And if these types of options aren’t available where you live, there’s the grocery store. While much of the produce that is found on store shelves is chemically altered for a longer shelf life, there is an increasing amount of organic options available. Yes, in an ideal world, we would be able to get our hands on affordable organic product 24/7.

When purchasing said produce, select foods you can combine in a variety of entrees throughout the week so they don’t go to waste, especially if you don’t anticipate having time to prepare a different whole food-based dish each night. For example, select veggies that pair well together for a simple stir-fry or another nutrient-dense meal you can eat on the entire week through.

3. Stabilize Sugar

When it comes to the dreaded “s” word, avoiding refined sugars is equally important to your weight as it is your physical health and mental capacity. Ridding yourself of processed items is a good start to eliminate these sugars. Still, you have to keep an eye on the good sugars too, the ones that are naturally present in food. Yes, the good sugar can be a problem if consumed in excess. It’s best to be aware of the amounts of sugar you are taking in and make adjustments accordingly. For example, if you have a fruit smoothie, or a heaping helping of strawberries atop your oatmeal to kick start your day, you may want to sub your apple at lunch for a bowl of veggies.

Although meal frequency is not a clean eating rule, nor is meal size, eating reasonably sized meals at increased frequencies rather than holding out, letting your blood sugar drop and then bingeing, allows you to let your body work naturally to fuel itself throughout the day on the foods you are consuming.

When it comes to balance, here are a few more tips to help you regulate sugar in your diet.

4. Swap Fats

Clean eating involves plenty of fats—the good kind. Not only is coconut oil a superfood in itself, it’s great for cooking as are olive oils. Ditch the rest, including corn and soy-based oils that are highly processed (hence their contributions to processed foods). Try mixing something with resounding health benefits like apple cider vinegar and olive oil together to replace the less nutrient rich dressings that are most likely currently inhabiting your refrigerator door. For snacks and atop salads, remember, nuts and seeds by the handful pack large dosage of the types of fats you are aiming to include in your diet.

5. Stay Hydrated

Plain and simply put, a clean eating lifestyle, or any healthy lifestyle for that matter is not complete without flushing the toxins from your body, and staying hydrated, with the help of ample water. Increase your intake of water and decrease those beverages that dehydrate your body, specifically those high in caffeine, those that are loaded with sugar, and alcohol as it acts as a toxin. This doesn’t mean cutting alcohol or other every now and then indulgence out entirely but it does mean rationing your intake and balancing your consumption by including an increased amount of water.

Grocery Shopping

Yesterday I made my trip to Trader Joes to get all my fruits, veggies and nuts along with a few other things.  Sometimes the grocery store can be so expensive but I was able to get 2 huge bags of veggies for $14 dollars.

trader joes

I know that so many of you are trying to change the way you eat and are struggling to make good choices.  You go into the grocery store and there are 20 different kinds of nuts and you have no idea where to start.  So I’m going to give you a quick little guide and tips for how to navigate the grocery store!
1.  Make a list.  I sit down every weekend and plan out 2 weeks worth of meals.  I plan out my snacks as well.  I use a dry erase board and write down what we are eating every night for dinner.  I also put my snacks on the right hand side in the notes.  This way I am never scrambling around to make meals.  I make my grocery list and hit up the grocery store.
2.  Grocery Store.  I usually go to multiple places.  I always buy my meat at McGinnis sisters because it is local and fresh.  I buy a 10lb bag of chicken and then cut it up into palm size pieces and freeze in family size portions.  I also buy my ground turkey at McGinnis and freeze in 1 lbs portions.  I do not use ground meat anymore, I use ground turkey in my chili, tacos, ect…
I have found that the best place to buy your fruits and vetetables is the strip district.  It is kind of a hassle if you don’t live in the city but it is worth the savings.  You can also find spices and other ingredients that are very expensive in the grocery store at Amazon for a cheaper price.  I also buy my green peppers from Costco in bulk and cup them up and freeze them.  Then I can pull them out of the freezer as I need them.  I do that with celery as well.
The key to effective grocery shopping is only buying what you need and sticking to your list.  Otherwise you will spend way to much money and you won’t be able to eat everything you buy before it goes bad.
Oatmeal-Buy either steel cut oats or rolled oats because they retain most/all of their nutritional value due to the way they are processed.  Avoid instant oatmeal and oatmeal in the packets.  They are loaded with lots of extra sugar.
Nuts-Peanut Butter-  I highly recommend that you read the labels of your peanut butter.  You want to stay away from anything with high fructose corn syrup.  I always buy almond butter and all natural peanut butter from Costco.  I use 2 tbsp of almond butter and an apple for my morning snack everyday!  Remember that you need at least 2 servings of good fat per day and peanut butter is a source of good fat along with extra virgin olive oil, avocado, and beans.  when shopping for nuts buy unsalted nuts.  You do not want any extra ingredients, just the raw nuts.  I always buy unsalted raw cashews, sunflower seeds, walnuts and almonds.  They are great in your Shakeology and on your oatmeal!
Yogurt-  I pretty much stick to plain Greek yogurt from Costco when I grocery shop, but I also buy plain low fat yogurt as well.  Do not buy yogurt with the fruit on the bottom because it has extra sugar that you do not need.  You can sweeten your yogurt with fresh fruit and a teaspoon of honey or agave nectar.  What is agave nectar?  It is an all natural sweetener that you can find in the grocery store near the sugar.
When grocery shopping stay away from the center isles.  For the most part I stay on the perimeter of the store where all the fresh food is located.  When reading labels look for items with the fewest ingredients and if you don’t know what an ingredient is then you should not buy it! I always stick to 5 or less ingredients.
Sweet Potato’s- Do you come from a meat and potato’s family?  If so, then sweet potato’s are a great alternative to white potatoes.  I buy them by the bag and either microwave them for a baked sweet potato with oregano or walnuts and raisins or I make sweet potato fries in the oven by slicing the potato’s and coating with 1 tbsp olive oil and oregano and bake in the oven at 350 until crispy.
Flaxseed-  Flaxseed is high in fiber and is wonderful for digestion.  Buy the ground flaxseed at any grocery store.  You want the ground flaxseed because you body can digest that better than the whole seed.
Wheat Germ- Wheat germ is high in omega 3s and folic acid.  I add it to my oatmeal every morning.  It can be found at the grocery store near the oatmeal.  Once opened you must store in the refrigerator.
Green tea- I always keep green tea on hand for when I am hungry and/or need something warm to drink.  Green tea is a natural diuretic and detox.  I also find that it suppresses my hunger in the late afternoon or evening.  Pick up a box and keep in your pantry for those moments when you aren’t sure if you are hungry or bored!Soergals is another great health food store that has all natural and gluten free foods!  If you can’t find something at the grocery store there is a good chance that Soergals has it!

I really hope that this article has at least helped you to understand some of the items that you will normally buy.  It took me about 2 months before I felt comfortable in the grocery store and knew where to find the things that I needed.  Please don’t hesitate to give me a call or email me with any questions.  I know that eating clean can be difficult at first but your body will thank you!  Just make one small change every week and before you know it you will transform your entire life and you will feel amazing!

If you would like additional help with meal planning and getting started eating clean please email me at coachivyjohnson@gmail.com and I’d be happy to coach you through the process!  Remember planning is key!