Tag Archives: foods

Clean Eating Grocery List

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Ezekiel 4:9 Wrap with boiled chicken, tomato, cucumber, light mayo, mustard, chipotle seasoning, and avocado

The first tip I have for those who are not sure where to start when it comes to clean eating is to dedicate a day for cleaning out your pantry, refrigerator, freezer, and any other place you store food such as you desk drawer at work. What I would like for you to do is look at the ingredients in the foods. You may notice that you can’t pronounce any of the ingredients in the product that you are looking at. I want you to place that item into a pile to give to any local food drive of your choice. Here are the top five ingredients that will require an automatic toss into that pile for your local food drive:

1. Partially Hydrogenated Oil (Palm, Soy, etc…)

2. High Fructose Corn Syrup (HFCS)

3. Benzoate Preservatives (BHT, BHA, TBHQ)

4. Artificial Colors

5. Sodium nitrite

The list of ingredients in the foods you eat should read like a recipe. Once you have “cleaned house”, replace the items with more whole, natural foods. Foods that don’t require a list of nutrition facts are the best. Those would include your foods from the perimeter of the grocery store such as produce and meats, although you should limit the amount of factory produced meats that you consume. Ultimately, you will want to purchase organic meats that come from animals raised on a farm, not in a factory.

Below is a link to a PDF. file for my grocery list. It is broken down by store and aisles! Frozen meats are in case of  an emergency. I typically purchase everything fresh and at the Farmers Market. You can boil some of your meats for a moment to see the fat, added oils, and preservatives float to the top of the water. Then rinse and prepare your meats as usual. Since I started eating clean in September 2012, I find myself shopping at Wal-Mart, the Farmers Market, Kroger, and local Health Food stores. I make it a point to shop at other places other than Wal-Mart to support local businesses.

Typical Grocery List

 

Jamie Eason Live Fit – Phase 2, Week 1

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Phase 2 Before Photo

Phase 2 Before Photo. Camera date is wrong! Today is October 8, 2012.

Phase 2, Week 1

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html

New Challenges         

I am 5lbs lighter these days, and 2 dress sizes smaller. Phase 2 includes 30 minutes of cardio at medium-intensity 4 days a week, and the workouts increased from 5 days a week to 6 days a week. I’m also lifting heavier weights, but doing less repetitions including doing groups of supersets. A superset is performed when you go back and forth doing the 1st set of Exercises 1, 2, and 3. Then after a 1-2 minute break start the 2nd set of Exercises 1, 2, and 3. Every day except for the day that you work your legs, ends with a 30 minute cardio session, making sure to keep your heart rate in fat burning mode.

 In Phase 2 Jamie Eason has you working your legs and your abdominals twice a week, and the workouts are much more challenging than Phase 1. The Nutrition part of this plan starts to turn into a diet in my opinion because you can’t eat carbohydrates in the evenings. So now my eating is slightly restricted. I am allowed more lean protein and good fats in place of the carbohydrate loss. I don’t eat any carbohydrates after 5pm now, even if they are good carbs. I’m starting to wonder why I was in such a hurry to be in Phase 2!

In Phase 2 I definitely recommend an energy pill or fat burner that will give you the energy you need to get through these workouts. The workouts are tough in my opinion and require focus. In Phase 2, Jamie Eason asks for you to do pull-ups <GASPS!>Thank God my gym has one of those machines where you can do an assisted pull-up. She also has you doing various forms of pushups. Tweak the workouts to work for you, and do what you can, don’t kill yourself. Do what you can safely. If you can’t do a “Donkey Calf Raise” then perform another exercise that you haven’t done for your calf’s.

Since I’ve started this program I’ve been sore every single time I workout. Now that the workouts are six days a week, I really don’t get a lot of time to recover so it is necessary to drink my protein shake immediately after my workouts to assist in faster recovery. The workouts have also increased in time. What used to take me 30 – 40 minutes is now 60 – 90 minutes easy.

Since paying more attention to ingredients, and not solely focusing on nutrition facts I have learned a lot about where the calories are coming from that I am consuming. Preservatives do not break down as fast as clean whole foods which can make a difference in how soon you will see results when trying to lose weight. I am enjoying eating clean and making this my lifestyle going forward.

 Epiphany Moment: I am so glad I did further research on clean eating and took the nutrition part of this program to heart. I have decided that for the rest of my life I am going to work out and eat clean. I really hope anyone who tries this program, who feels they can’t handle the workouts, will at least change their perception on nutrition.

     

               

Jamie Eason Live Fit – Phase 1, Week 4

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Week 4

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-1.html 

Perfecting Clean Eating and Supplementation

              I am so ready to jump on the elliptical! The only thing standing between me and Phase 2 is time. I’ve been patient with this program, going out of my comfort zone, and foregoing cardio for a whole month to build muscle so that cardio doesn’t destroy the muscle I need to build to burn fat and get toned. I love that the workouts switch up every 2 weeks so that you don’t get bored, and your body never gets a chance to get used to your routine. Waking up at 5:30AM to do the workouts is tough. I’m not a morning person, but I’d rather have my workouts done and out the way 1st thing in the morning. I still get sore after my workouts too which means I am never not challenging myself when in the gym. Oh and by the way, I lost another pound. So I’ve lost a total of 3lbs so far on this program.

                I want to say one thing about the clean eating diet, and I don’t care if I sound stupid because I didn’t know so I’m sure someone else out there doesn’t know, what exactly is processed meat? I found out that the deli meat I’ve been eating, although its smoked turkey and smoked ham, is processed meat! Deli meat, breakfast sausages, corned beef, and bacon are all high in sodium.  I am fine living without refined sugar because I like Stevia and Truvia, but sodium is a tough give up. I love my Goya seasonings and Tony’s Creole seasonings.

Eating is 80% of your weight loss. Just Google Eating Clean and you’ll understand why by simply changing your diet you will start losing weight. Use your time in Phase 1 to perfect your knowledge of clean eating as this may be something new for you. That way come Phase 2 and Phase 3 you can achieve the maximum results.

                Please note that I am not taking the supplement stack that Jamie Eason recommends at this present time. It’s not that I don’t feel I need it; it’s just that all of this is expensive for me. The groceries are already high due to the economy, and eating healthy is more costly than not eating healthy which is really sad. You have to do what you can and not go into debt for this. It’s a lifestyle for me, and I don’t plan on popping pills for the rest of my life. So note that my results for this part of the program were achieved without the supplement stack that was recommended. All of my supplements at this time I get from Wal-Mart for about $25.

Drink a lot of water to avoid feeling too sore and stretch. Personally I kind of like feeling sore. It lets me know I didn’t waste my time in the gym.

Epiphany Moment: As of date, I have noticed that my clothes fit me better, I have more energy, and my mood has improved. My hair is also getting stronger and longer, and my skin is clearer, and I am much wiser on how to eat without dieting. I’ve completely changed my lifestyle for the better. I am excited to be going into Phase 2 of this program.