Clean Eating- How you will eat for 21 days...and the rest of your life

Clean eating isn't just a way to eat, it is a lifestyle. You want to live CLEAN, and eat all food right from the source. Truly, it is that simple.  You want your meals to be made with 5 ingredients or less. Use spices to enhance flavor, not lots of butter and added fats. Think of Clean Eating as a means to eat how we should...eat real food that is not full of names we can't pronounce. 

There are a number of proven benefits of Clean Eating:
1.    Lower Body Fat
2.    Increase Muscle Mass
3.    Improve Energy
4.    Decreased risk of types of diseases like diabetes, stroke, heat disease and cancers
6.    Less consumption of pesticides, artificial food additives, and preservatives sodium and sugar
7.    Eating Clean is Eating Green: the foods you preference in Clean Eating lifestyle are minimally processed, using less energy and produce less waste than highly-processed food
8.    Less expensive and locally supports the economy. Clean Eating involves lots of fresh fruits, vegetables, meats and fish. Local farmers markets are key to buying food in season, thus helping the economy you live in.
9.    Sustainable. Unlike fad diets, Clean Eating is a holistic approach to eating that a person can practice their entire life. It is not a die, but how you eat to live.
10. Food is Fuel, and Clean Eating helps you be fueled with the most nutrient dense food possible.

The challenge of TIME is often the biggest obstacle. But this is where To-Do list come into play. Incorporate them into your daily life, especially on weekends.  Use Sundays as food prep days.  After a few weeks you’ve altered some of your cravings to adjust to living and eating clean…since it is what your body needs.  Try to do your food prep, plan and shop on the same days of the week.  Additionally, you can journal to meal plan.  Create a Clean Eating Journal with recipes, what works for you and doesn’t, shopping lists, and also include photos of yourself doing the active events Clean Eating gives you energy for.  Talk with your friends who eat clean and ask to share recipes, ideas and also advice on what works for them.

Food Choices For EATING CLEAN!

Non fat Milk – Organic preferred
Nonfat Plain Greek Yogurt- Trader Joes is less $
Soy Milk, Rice Milk and/or Coconut Milk
Avacado!!
Edamame
SPINACH!!! Add it to everything
Sun Dried Tomatoes
Coconut Oil
Fresh Fruit In Season (try to go local and Farmers Market, Market Hall, Alameda Market Place, Whole Foods)
Fresh Vegetables (same as above- from the farm to your table)
Salsa- make some of your own with tomatoes, cilantro, scallion, lime juice, red pepper, salt, pepper, and chili flakes (add pineapple or mango to flavor it too)
Eggs
Firm Tofu
Whole Wheat Noodles (elbow/fusseli/spaghetti)
Lemons and Limes
Nuts- Almonds, Walnuts, Peanuts (all unsalted and without sugars or seasonings)
Olive Oil
Whole Wheat Bread – enriched with fiber and protein a plus
Spinach wrap breads/whole wheat wrap bread
Lundenberg rice cakes
Tea
Whole Grain Crackers- Kashi TLC and Garden of Eaten are good
Whole Wheat Pretzels- Trader Joes or Honey Gold are fine
Gluten Free Options of Rice Crackers, Tempeh crackers, Brown Rice Snacks
Natural Peanut Butter- Trader Joes/Adams
Natural Soy Nut Butter- Trader Joes good option
Whole Fruit for jam (sliced strawberries, mashed blackberries, banana)
Hummus – make own with garbanzos, timarac, cayan pepper, lime juice, olive oil, cilantro
honey
Beans- Black beans, Garbanzo Beans, Kidney Beans, Fat Free Refried Beans
Cheese- String Cheese, goat cheese, feta, swiss --- all have less fat than Gouda/Cheddar/Brie. Try for 7 grams or less per serving.
Lean Deli Meats—Turkey & Chicken
Trader Joes Vegetable soups- Tomato/squash/pepper
Fresh Fish – Salmon, Mahi Mahi, Ahi, Trout
Shrimp
Basil, Cilantro, Rosemarry, Thyme
Seasonings!!
Balsamic Vinegar
Dried Fruit- Apricots, Cranberries, Raisins, Apple, Figs, Mango
If you have bars – Remember 5 ingredients or less--- KIND and LARA Bars are good options
WATER!!  100 oz daily!!

Ways to incorporate vegetables into your diet:
Add them to your breakfast, lunch and snacks!  Add Spinach and tomatoes to eggs, cucumber and bell peppers to sandwiches, chard and scallions to frittatas, fresh mushrooms to tomato soup, lettuce wrapped around bell pepper slices with goat cheese, bell peppers baked and stuffed with barley/basil/sundried tomatoes and smidge olive oil.

Snack ideas:
•    Goat Cheese Medallion and Sliced Pear or Apple
•    Fiber enriched Lundenburg Brown Rice Cake dipped in 1 tb peanut butter, apple slices, cinnamon
•    carrots, cucumber, bell pepper, broccoli with 2 tb hummus
•    ½ cup nonfat greek yogurt with 1 cup berries and 1 tb sliced almonds/1 TB Almond Butter or walnuts
•    ½ PB & Fruit wrap – half wrap with 1 tb PB & sliced strawberries


Dinner ideas:
Frittata over spinach salad
BBQ Vegetables & Fish
Rissoto with tofu and grilled vegetables
Fish Tacos
Grilled kabobs, fish burgers, corn salad
Peanut Veggie Stir Fry
Pumpkin Curry Soup with Tofu

Please contact to request any recipe- powerfitnesspdx@gmail.com

For additional questions, ideas and thoughts, please contact Erin Kreitz Shirey and
Power Fitness PDX – www.powerfitnesspdx.com  and powerfitnesspdx@gmail.com 





Food References for Clean Eating:
Online Resources:
The Gracious Pantry - www.thegraciouspantry.com
Clean Eating Magazine - www.cleaneatingmag.com
Eat Clean Diet – www.eatcleandiet.com


* Many thanks to Sandra Koulourides, MS, RD of Fuel Plus Fitness, Clean Eating Magazine for and Danielle Paskins of West Linn Fitness for some additional food choices and ideas. Refer to them in addition to Power Fitness PDX, they are fantastic resources.

Have fun and be creative,  YOU know the rules of Clean Eating, YOU know what to buy, YOU know you have to plan your choices...so now DO IT!  YOU CAN and YOU WILL feel incredible from the inside out.

Q& A with Coach Erin- Running- where should I go?

Q&A with Trainer Erin:
Your Health and Fitness Question & Answer Spot

Q: I have started running, but am confused how long I should go.  Is it good to run far if I am not training for anything, or bad for my knees? What are some good routes in Alameda?  - Judy G.    

A: Congrats on running more and having the desire to run more.  You asked quite a few different questions within your question. To ensure I answer them all, they are broken down. And as always, listen to your body at all times.  

1. Distance and knees: It is easy to get excited when running and push to run farther to fast.  Your body needs time to adjust to mileage increases.  Try to increase by only 10% each week. It is the tried and true amount to help evolve with training and miles, but allow for growth and distance. 10% rule 

2. Alameda is FULL of fun, fast, flat routes. Heck, the "hills" in Alameda are the Bay Farm Island Bike Bridge and the "uphill" by the windsurf shack at Crown Beach.  Th e easiest way to look at maps of runs is to use MapMyRun.com  You will be pleasantly surprised at how far you can go.   Some fun easy routes in Alameda are

6 Mile Bay Farm Island loop- start at the bike bridge, run the path around the perimeter trail along the Bay, continue past the Ferry Building running along Harbor Bay Parkway. Continue on Harbor Bay Parkway, cross Doolittle Drive staying on the path to continue running along the Estuary back to the Bike Bridge.   

3(4) Mile Beach Run- begin at the Windsurf Shack where Shoreline and Westline meet. Head East towards Broadway. Turn around at Broadway and run back to the Windsurf Shack. To make the run 4 miles, stay on the bay trail from Broadway to the Bay Farm Bridge and turn around to run back to Broadway.    

Ask Coach Erin a question at powerfitnesspdx@gmail.com  

Mother's Day Class Gratitude

Letter written to the participants of the 7th Annual Mother's Day Class.  Those who couldn't come, we missed you. Those who did make it, thank you so much.  What a special day. -Coach Erin

Med Ball Over-Under Relay-Team Meredith-Erin-Jack

Friday, May 6th, 2011- 3:00pm 

Side stepping b/c PFPDX rule is to always move!

weekend with your family. Take a bike ride, run to the beach together, play at the park and play tag, put on old hip hop and dance in the living room...whatever it is on this Mother's Day toast your strong self and the incredible body and gift of a body you have.

Thank you for supporting Believe in ME!!!!  We raised $730 for the foundation, which is huge and incredibly appreciated!!!  To see the excitement and laughter with each raffle prized announced was a blast.  Thanks to Amy's Kitchen, Au Lait for coffee, Glaceu for the Vitamin Water and Smart Water, Shay's Cafe for the yummy fruit, Feel Good Bakery for the tasty sweet breads, and to Sonnemans (my bonus parents) and my parents the Kreitz's for their help.  The Mother's Day Class is a celebration of community, and I look at the community you are and have become the past year.  It is inspiring.

Some of you had questions about classes and the specials. I attached the specials for Mother's Day that are valid through Monday Night.  You are able to reserve space for Sessions ahead if you know you are committed to doing so.  One gal today purchased 2 Months and is using one in June and one in August.  I need to know for class spacing and logistics. There were many questions about additional times and if there are at least 12 people requesting and committing to a time, we can make it happen if it is between 5:00-10:15 am. A great Mother's Day Gift is health and fitness- in other words - Power Fitness PDX. ;-)

I wish you an incredible weekend. For those I will see tonight for the Couples Date Night & Pub Boot Camp- get ready for some more laughter and challenges with your better half...you decide who is the better half not me. ;-) Have an incredible weekend and I wish you a memorable Mother's Day!

Cheers to you!  Take time to Challenge the Power of YOU!

--
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
a- po box 1077, alameda, ca 94501
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com
b-Blog
f- Facebook
t- Twitter

Please take a peak at the new resource dedicated to support rockin' Moms in their efforts to become their fittest selves while juggling work, kids, school, and finding 15 minutes to exercise during all stages of motherhood. www.powerofyoufitness.blogspot.com.  You can also catch up with Coach Erin on her personal blog Embrace Life's Challenges

The future is not set, there is no fate but what we make for ourselves.- Irish Proverb

Leaving trails...

Do not go where the path may lead. Go instead where there is no path and leave a trail. 

-Ralph Waldo Emerson

The Power Fitness PDX'ers are doing incredible and leaving a path wherever they go.  The women come in the morning ready to tackle whatever is thrown at them. It may be with some complaints, some elements of frustration, but they are doing it and doing INCREDIBLE.  As  a coach, a Personal Trainer, an athlete, a  Mom, a friend and a supporter to all whom I care for I can't say enough how proud I am of the Power Fitness PDX Team.  Often people start with no idea of what they are getting into,  but know that they will dedicate 8-20 mornings each month to workout at Power Fitness PDX.  They know the classes combine strength, agility, core, plyometrics, cardio drills, running, and more but may not know what that can mean.  But they come, and they laugh, and they push themselves.  Then they go home and inspire their partners, friends, family and children to exercise since they see the changes take effect.  

I have heard from many of the Power Fitness PDX'ers that their lives have changed for the better and they FEEL active.  I am beyond proud of them, and all of their hardwork. I am proud they have taken time to push themselves and make their "time" count. They have taken ownership of their bodies; deciding that NOW is the time to be active.  They are creating trails, and for some, in new uncharted adventures they never realized they would explore.  Hats off to the incredible TEAM of Power Fitness PDX. Together.Empower.Achieve.Motivate.TM  You are truly taking the time to Challenge the Power of YOU!

February 24th, 2011- an email from Cory S. (she is doing a tree wall sit n the light blue)

I just wanted to thank you for the great workout this morning.  I had forgotten how much I love the feel of adrenaline from working out.  I have had a really difficult time getting back to a point where I enjoy exercise.  I've struggled with a lot of disappointment over losing so much "training" ground. Each time I've tried to get back out there it's been painful physically and mentally.  At your PDX workout I was reminded of how much I enjoy my body feeling good!  I was able to work hard and delight in the endorphins.  Thanks to your class I'm over the hump!  I'm actually looking forward to getting on my running shoes.  This may seem silly...but I've been asking myself for months, "why do I care about working out...I guess I don't?"  Because it was not bringing me any joy.  However, today I found the joy in feeling my body work hard, feeling strong, and realizing I am really happy with what my body can do...and I can't wait to challenge it to do more! 

With Love, 

Cory

Friday, March 11th, 2011- Email From Annie C.: 

I feel great! 

While looking for something to wear for formal night on the Disney cruise, I pulled out an old box of dresses I haven't fit into in years.  My girls and I had a blast trying on these dresses (some fit, some didn't but it was exciting to see what did).

I've been running on my off days from PFPDX (clocking a 9:30-10 min pace for 4-6 miles at a stretch).  In April and May, I'll have to step up my mileage in prep for See Jane Run Half.  I also try to squeeze in some random exercises that you suggest when I have a few minutes break ... it's strangely addictive sometimes. 

Food wise, it's amazing what turns me off now ... I had a Costco hot dog one day and felt nauseous the rest of the afternoon.  We were at La Penca Azul last night and the platter of fried appetizers held absolutely no appeal. 

I am excited as fitness and exercise is contagious in a family.  My daughter Sydney just had the 1 mile timed run for Presidential fitness and she clocked 8:08 ... I'm so proud of her.

Keep up the inspiration!

Annie

Today is the LAST Day to VOTE FOR BEST OF ALAMEDA MAGAZINE!

 ** Click here- won't link below**

Hello! 

Thanks so much In advance for your few minutes! In light of last week's Fitness Magazine contest, I forgot I was in the running for Best Fitness Classes/Program in Alameda and Most Inspirational Trainer!  I got reminded when teaching and someone said they voted for me..triggered me to remember votes are are one time, due today Friday, March 4th, and very appreciated.  It would be awesome to have the recognition in Alameda, less than one year after re-started my business again after relocating from Portland.  It has grown and evolved and I truly realize how much I love what I do!  The dynamic group I train is incredible and honestly helped me get through the Fall when we were at the hospital with Makenzie.  When I couldn't teach, the women continued to go to class to train together with emailed workouts and workouts from the Power Fitness PDX blog. And now classes are full again- this is a GREAT team of athletes!! They are truly a gift to wake up and train in the morning....and be done by 8:00 am so I can play with the girls in the day. Incredibly lucky am I for having such a wonderful clientele.

Thanks much, I appreciate your time in doing this. 

To vote click: http://beedfack.com/do/dspLogin/24

A few of you I used to train and/or may not live in Alameda.  The Magazine does ask for you to vote for other businesses when voting.  A little shout out for some of the Boot Campers who have their own businesses too.  They are:

Tucker's Ice Cream- best dessert- Kate Pryor
Shay's Cafe- sandwiches/lunch/soup-Wendy Shay
Herbs & Spices Catering- Wendy Shay
Ignition Architecture-Veronica Hinkley Renk
Dasies- boutique/cards/linens- Barbara Mooney
Monkey Bars-Kids Boutique-Heather Reed
Lilac Dress Boutique-BEST dresses and shopkeeper-Pilar Burlingham


Again, thank you SO MUCH! I hope you have an incredible day!  And yeah, it's March 3rd...Spring is almost here!!  Meaning, days are longer and Summer is just around the corner so we can all play and train outside all day long!

Cheers, hugs and laughs-

Coach Erin Kreitz Shirey
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269   a- po box 1077, alameda, ca 94501  e- powerfitnesspdx@gmail.com  w- www.powerfitnesspdx.com
     b-Blog   f- Facebook   t- Twitter

New Schedule, NEW Challenge Time, New You!

NEW Schedule, NEW CHALLENGE Time, NEW You!

                               Power Fitness PDX Schedule for October & November

Change brings focus and discipline. I guarantee I will be disciplined to give my mornings to YOU on Mondays, Wednesdays, Fridays and need YOU to guarantee YOU will give me your ALL. No excuses because you have the ability to challenge yourself like no other. Make your mark and know that you will start the holidays engaged, powerful and vibrant.  Make it happen.

October Session:
Power Fitness PDX- Early Morning Boot Camp
Monday, Wednesday, Friday
5:45-6:45 am
October 4th-October 29th, 2010
Register

November Session:
Power Fitness PDX Early Morning Boot Camp
Monday, Wednesday, Friday
5:45-6:45 am
November 1-November 26th
Register

The 50+ Boot Camp on TU/TH and the new ARPD- Power Fitness PDX Class on Tu/TH is on hold until we know what the mornings bring when we leave the hospital. Thank you for understanding. 
The Power of You Fall Fitness Challenge will become the
Power of YOU New Year New YOU Challenge!!
I can't be there for you, my dear clients, 120% like I normally am and during the Challenge It is not fair if I have to reschedule your additional training, workshops, etc. With the unknown next couple months, I feel it is not fair to YOU or to my daughter.  I hope you understand. I do encourage you to do the class part of the next few months though.  Many of you have written how registering for the Challenge helped motivate you to get moving, let's work on that momentum and build your base for the NEW YEAR Challenge.  I can credit your funds towards classes and the next Challenge, or reimburse you. Please email me and let me know what you would like to do.

YOU- Stronger YOU

We just finished Power Fitness PDX Testing.  It is a time that seems to rouse nerves from Junior High Physical Fitness Testing. Yet it is done because testing shows (or can show YOU) how far you have come in strength. But it is not just physical strength, but mental strength as well.  Many people equate physical fitness with the body and how it works, yet much of how we are physical reaches back to the mental state that got us there. While there may be nerves in PE Testing, the anxiety some spoke of in Power Fitness PDX is due to nerves of truly seeing where they are currently and how far they want to go.

All of us set the reality of what level we are at when pushing hard beyond our comfort zone, or do we? Some teammates' nerves aren't ready to be pushed beyond the comfort zone, which doesn't allow their body to get to the next level. That steps into the mental game and our powerful inner voice.

Your body is an incredible tool and CAN DO MANY THINGS! Yes, when testing, you should be sore the next day. "Why" you ask?  Because you tried your hardest to see what level YOU could go to. Not what your teammates could do, but what YOU could do.  You reached far to dig into your personal strength and hold a wall sit for 20 more seconds when wanting to give up. You pushed the mile at a pace that was uncomfortable but challenged your legs to feel like fire.  You held a plank with all limbs shaking and eager to give out, but a mind not allowing them to knowing there was a physical reserve to go longer.  You were determined to reach your age in push ups and while uncomfortable through each extension knew your limbs would flex and extend while your strong core wouldn't give out.  It is reaching THAT level of acknowledging YOU have the strength and courage to push yourself to try something you haven't done before.

I know you can do it.  You make it to class each day ready for the unexpected. You get frustrated with certain exercises but push through them.  Now allow your mind to help push YOU to the next physical level. Your body will follow and I promise to be along and guide you.

Congrats on another day of incredible testing. YOU amaze me daily making me eager to challenge myself harder and reach further for more goals than I thought possible.