If you are new to this post keep in mind it is a continuation to an effort we are making to lose 5 pounds for the summer! Now that you know what eating clean entails (see previous post HERE), let’s put it into practice and see what those clean meals consist of. With that said, I cannot stress enough the importance of a multivitamin and also [if you are a woman] the daily intake of calcium. I take my multivitamin in the morning with breakfast and my calcium at night before bedtime. Check with your doctor to make sure this is the best for you as well.
Since I keep kosher I get my vitamins and protein powders at www.koshervitamins.com (you can get them also at any Kosher vitamin store, it is just that I don’t live close to any store that would carry these)
Breakfast is a must! Remember people saying that breakfast is the most important meal of the day? Well, it is totally true! You need to fuel your body to begin your day with the right attitude. The most popular breakfast for clean eaters is: Oats and egg whites! However, I do break my “fast” by drinking a tall glass of water with a little apple cider vinegar to prep my body before I venture with real food. So, that’s what I have almost every day. My gorgeous friend Michelle asked me…what about coffee?!! Well, you can certainly have your coffee, but to sweeten it use truvia or stevia and preferably almond milk, although low fat milk is fine as well. Almond milk gives you the same benefits as regular milk minus the fat. Make sure to purchase unsweetened almond milk. Check my facebook page to see more pics of my favorite healthy products.
Persians call morning eggs “Omelet.” I will share with you that recipe (made clean) and also my favorite oats. You may think this is a lot of food, but it really isn’t. If you calculate the actual calories you will not believe how low calorie this meal is and how satisfied you will feel. Note this meal includes protein (egg whites), complex carbs (strawberries) and starchy complex carbs (oats). I only have the oats when I know I am getting a workout about an hour after breakfast…no workout=no oats.
Reyna Favorite Oats
¼ Oats (the real ones…not little packages full of sugar)
½ cup hot water
1 package of truvia or stevia-optional (yep, sugar is not going to help lose anything)
3 strawberries, sliced
1 T ground flax seed
1T wheat germ
1T bee pollen
cinnamon or cardamom to taste
Mix all ingredients, except strawberries and cinnamon, in a bowl and cover for about 5 minutes. Top with strawberries and cinnamon.
Yield: 1 serving
You are what you Eat:
SUGAR: Yep, that’s right. Sugar, as treat, is ok but should not be an every day thing. The reason why we crave sugar is because it is actually a drug. I know…it is fantastic and makes you happy and makes things yummy…and then, after a while you find yourself with this deep sluggish feel that leaves you sad and needing more. So, I keep it as my drug of choice Friday night for dessert along with a glass of wine…did you know alcohol is also sugar? That is the only time a week I allow myself to eat cake, in fact, Shabbat dinner to me is what clean eaters call my “cheat meal”.
Flax Seed, Wheat germ, bee pollen…make the perfect mix for a wonderful working body. Flax seed and wheat germ help tremendously with digestion and will make you as regular as you will ever be! Bee pollen (available in Whole Foods-no need for kosher symbol according to the Star K) protects me against allergies and it is also considered a superfood!
Persian Breakfast Omelet
½ small onion, finely sliced into half-circles
¼ teaspoon olive oil or coconut oil
¼ teaspoon turmeric
1 tomato, finely sliced into half-circles
½ cup eggwhites, whisked together
salt and pepper to taste
In a medium skillet, sauté onions in olive oil and turmeric over medium heat for 10 minutes. Add tomatoes and sauté for additional 5 minutes until soft. Combine eggs with salt and pepper. Pour over onion-tomato mixture and cook over medium/low heat, covered, for 10 minutes or until eggs set.
Yield: 1 serving
You are what you Eat:
Olive oil and Coconut Oil: The time to get rid of the corn and vegetable oil in your kitchen has arrived. You cannot compare them to the health benefits of olive oil and much less to coconut oil. Coconut oil is one of the most incredible oils readily available and with hechsher (kosher symbol). Worried about fat? Well, your engine needs fat to run just like a car needs oil to run. Just make sure you feed it with the best lube available. Oils like coconut, avocado, olive, flaxseed (you had this with your oats already), grapeseed oil and canola oil are fantastic. These fats actually keep you lean and boost your metabolism.
Next post will be dedicated to lunches and dinner. We will then tackle healthy snacks. If you are going to do your grocery shopping this weekend remember to download your healthy shopping list from Tosca Reno’s website HERE.
SHABBAT SHALOM!! Cheat meal is tongith YAY!