Keeping it Clean has a new look and a new home! The url is the same - - I just wanted to devote this site entirely to nutrition and clean-eating and cooking. You can find my training blog at the new and improved

Saturday, November 13, 2010

Eating Clean Basics

Want to know the hard truth?  80% of the health equation is what you put in your mouth.  80%! 
10% is genetics and 10% exercise. (Tosca Reno)

That's shocking!  To put it in perspective,  I recently ran about nine miles burning roughly 900 calories... It was an investment of an hour of my day and I could have more than replaced those calories with just two large pieces of Pizza Hut Meat Lovers pizza!  Now I am not knocking Pizza Hut or pizza in general, you can still enjoy your favorite foods while eating clean, but making smart food choices is critical to having long and short term success.  In fact, here is a GREAT pizza recipe that is clean. 

I have had so many questions about the basics of eating clean so here are some really good rules of thumb from Tosca's book: The Eat-Clean Diet Recharged!
1. Eat six small meals a day - every 2.5 - 3 hours.
2. Eat breakfast every day within an hour of rising.
3. Eat a combination of lean proteins and complex carbohydrates at each meal.
4. Eat two or three healthy fats every day.
5. Drink two or three liters of water a day.
6. Carry a cooler of clean foods every day.
7. Limit starchy complex carbs to 2 - 4 a day. 
8. Adhere to proper portion sizes.

Portion guidelines:
Protein - palm of your hand
Starchy Carbs - what can fit into one cupped hand
Complex Carbs from fruits and vegetables - what can fit into two cupped hands
Healthy Fats - one scant handful of nuts, 1 - 2 TBSP of oils

Happy Eating Clean!

Monday, November 1, 2010

Healthy Cooking that's KID Friendly!

Eating clean with two picky eaters can often pose a challenge... I want my kids to eat healthy, but in order for me to do that effectively, I have to get creative...

The Sneaky Chef

I have always hidden foods in my kids every day meals - even things like boxed Macaroni and Cheese presents opportunities to add nutritional value and my kids can't tell the difference!  I used to puree all my own, but I recently started buying organic baby food and using that instead. 

A few years ago I discovered the book, "The Sneaky Chef" and that made it even easier for me to make my kids favorite foods and still give them as many fruits, vegetables, and other nutrients they need to be their best.