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.

Gemma Lim- 2012 Challenge Winner!!!

Here it is, one week post Power Fitness PDX POWER of YOU 2012 Challenge Winner Awards.  All the participants are still on a high, and feeling incredible. In the week since the awards more athletic feats have been happening, such as Annie dropping her PR in the Portland Rock N Roll Half Marathon, Michelle registering for the Mermaid Duathalon and Gemma pacing sub 10 minute miles on her training runs.  Monica, Rebecca, Alyx and Jeanne are all continuing on their dynamic paths in health and fitness too.  To say I am proud as a trainer of these women is an understatement. I am beyond grateful that they believed in themselves to GO FOR IT!

The Challenge was a stepping stone to a lifetime of better health and fitness.  It helped break bad habits while creating good habits. The Challenge allowed the women to focus on making lifestyle changes, that would forever evolve the way they view their bodies, their inner strengths, nutrition, stress management, goal setting and taking time to honor and take care of themselves.

Everyone won the Challenge in various ways, but the overall winner, Gemma Lim, stood out from the rest.  Gemma's entire life was altered and she is a brand new person.  She found a new life while strengthening and growing her already incredible one.  She found a real "athlete" inside a woman who "works out".  Gemma found her true self and isn't done on her health and fitness journey...it is only just the beginning.  The following letter is about Gemma's journey...

Erin,

 

It’s been over a week and I’m still in disbelief that I won the Challenge. We all worked so hard at pushing ourselves beyond our comfort zone and I’m truly honored and humbled beyond words.

When I decided to join the Challenge, I had only hoped to lose more weight and inches through 10 weeks of focus and discipline. I didn’t realize that the Challenge is so much more than weight loss. You introduced clean eating as a major component in overall health and fitness. For 10 weeks I ate “clean” and I saw a huge difference in how I performed. Not only did I start losing weight and inches, my body got stronger and I had fewer headaches. What was even more amazing was my mind shifted and I sought healthy eating after the Challenge was over. Don’t get me wrong, the temptations are still out there calling my name, but I choose to eat the healthier options. Eating clean is so easy and sustainable! It really is! I hope that more people embrace clean eating and throw away all the junk food that is making our bodies sick.

Through our discussions, I stopped hesitating and challenged myself to do the SJR half marathon after years of contemplating whether I was fit enough to run a half. My family is amazed at my transformation. They have become accustomed to my Saturday morning long runs as part of my training for the half. I have become a runner! What a huge accomplishment, Erin! I know that SJR is just the beginning and I will run other races in the future. I am so excited that I have found another sport to help keep me fit, healthy and strong.

The Challenge also helped me re-evaluate my personal relationships.  I now put myself as priority and make a point of spending more quality time with Rene and incorporating fitness into our times together. I couldn’t be happier and always look forward to boot camp date nights and future trail runs together. 

I learned so much from participating in the Challenge and I highly recommend it to anyone. Ten weeks is all it takes and you will discover that you have it in you! 

Gemma

  

Coach Erin Kreitz Shirey & Challenge Winner 2012 Gemma Lim

Awards Night, May 14, 2012

Pumpkin Recipes - Seriously DELICIOUS & NUTRITIOUS!

This time of year is the time to enjoy every ounce of pumpkin goodness that you can.  Pumpkins are full of beta carotene, which is one of the plant cartenoids converts to Vitamin A in the body. Why is that good you ask...because beta carotene can help reduce the risk of developing certain types of cancer, protects against heart disease and...the general degenerative aspects of aging! Cheers to that as it is uber good for you, and uber tasty in not only sweet traditions like Pumpkin Pie, but healthy and nutritious goodies like smoothies, yogurt parfaits and even frittata.

Random Coach Erin's Favorite:  
Pumpkin n' Spinach Frittata!
1 TB Olive Oil
1 TB Curry Powder
1 TSP Red Pepper Flakes
Lemon Pepper
1.5 TSP Nutmeg
1 Goat Cheese Medallion from Trader Joes
6 Egg Whites and 2 Whole Eggs
1/8 cup Nonfat Milk
1.5 cups Spinach
2/3 cup of pureed Organic Pumpkin
3/4 cup diced Sweet Yellow Onion
Sprinkles of fresh diced Basil
1 Orange or Yellow Bell Pepper - Diced

On stove, medium heat, heat the 6-8" Frittata round pan with oil .  Add in sprinkle of Lemon Pepper and all of the onion.  Saute until Onion is warm and softer. In another bowl whisk Eggs, Egg whites, Milk, Nutmeg, Curry power, Red Pepper Flakes.  Add in Spinach, Bell Pepper and Pumpkin.  Pour egg and vegetable mixture into hot pan.  While eggs are cooking, gradually pick up the sides with a spatula  allowing liquid eggs to shift down in the pan and cook.  When frittata is starting to thicken, add in Basil, Goat Cheese and sprinkle more Lemon Pepper to the top.  Sprinkle a dash of cinnamon over the top too.  Put pan into the oven on Broil, allowing cook until top is lightly brown.  Cool and serve over mixed greens. Add garnish of Basil and crumbled Goat Cheese.  Enjoy with fresh bread and add Tabasco if desired. Serves 3-4
* This dish was created on a whim when making "Under the Kitchen Sink Healthy Frittata"- a staple in our home on cozy nights.



Pumpkin Protein Breakfast-
Easy pumpkin YUM that will have you asking for more.
1 cup NF Vanilla Bean Chobani or Trader Joes Greek Yogurt
2/3 cup pureed Organic Pumpkin
Handful of Almonds (usually 12-16 almonds)
1 TSP Pumpkin Pie Spice
1 TSP Cinnamon
1/2 TSP Nutmeg

Mix all ingredients together in bowl.  Put in refrigerator for 30 minutes.  Serve with sprinkle of Cinnamon on top.  Share with your special loved one....yum!
* Pumpkin & Greek Yogurt are two of my favorite things...figured they must be delish together. The inkling was right....they are fantastic!  



Clean Eating's Pumpkin Cranberry Bread Pudding
This looks like the most delicious bread pudding...it will be on our Thanksgiving Table with joy! Try it yourself and report back how much you love it!

http://www.cleaneatingmag.com/Recipes/Recipe/Pumpkin-Cranberry-Bread-Pudding-with-Maple-Crme-Anglaise.aspx - photo below!

Pumpkin Nutrition Facts- 1 cup cooked
Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg

	Zinc 1 mg Selenium .50 mg Vitamin C 12 mg Niacin 1 mg Folate 21 mcg Vitamin A 2650 IU Vitamin E 3 mg

11 Day Clean Movin' Challenge -7/18-7/28

Monday, July 18th, also starts a new 11 Day Clean Movin' Challenge.  The goal of the Challenge is to break out of a current habit, eat clean and healthy, and incorporate those elements to your daily lifestyle.  The challenge will have workshops, a couple's workout night, additional specific exercise calendar, and make you focus for only 11 days to kick it up a notch!  The workshop dates are:

Monday, July 18th- 6:30-8:30 pm
Monday, July 25th- 6:30-8:30 pm
Date Night Workout with Healthy FOOD after - Wednesday, July 27th- 6:30 pm-9:00 pm

Part of the Challenge is keeping on online food diary that you will send to me daily.  The Challenge will also include how to eat without guilt, look towards the weekend with hope of good foods- not fear of a Monday food hangover, how to push your fitness limits and believe in yourself, how to push your spouses limits with exercise and workout together, and how to live realistically healthy, active and clean.  Cost - $50 for the whole Challenge. Limited to 15 (outside of date night- that is more because of the +1's). RSVP and register by July 13th.

Friendly reminder the Thank YOU Specials- Expire Sunday, July 10th !

Cheers-
Erin Kreitz Shirey- Owner, Lead Trainer and Coach
BS Kinesiology
ACE, NASM, Fit to Deliver and Stott Pilates
c- 503.703.1269
e- powerfitnesspdx@gmail.com
w- www.powerfitnesspdx.com