Last night I received a text message from a buddy who had taken the family out for Italian food. He was moaning in misery, frustrated that he had made a poor choice, worried about how to include restaurant meals in his clean eating plan. You may be wondering what he ordered…chicken Caesar salad. Sounds healthy doesn’t it? It’s one of the worst choices you could make. You would be SHOCKED to discover the nutritional stats on that salad.

So, how can you eat out and still eat clean? I am not sure that you can eat as clean as you would at home, at least not short of a specialty restaurant and even then there are some compromises. But you can fare well, make wise, healthy choices and enjoy the experience.

Rule #1: Avoid Fast Food restaurants like the plague. Say NO to McDonald’s, Taco Bell, Burger King, Pizza Hut. Say NO to them all!

Rule #2: Avoid chain restaurants: AppleBees, Chilis, Denny’s, Cracker Barrel and the like are off limits. They all serve mass produced, highly refined, prepared foods filled with sodium, preservatives, fats and crazy caloric counts. These places are a set up for your failure!

Rule #3: Chose local, small, family owned restaurants. They are much more flexible and able to meet your needs and provide for your requests. They use more fresh ingredients and generally cook from scratch. Many use seasonal and even organic ingredients. And don’t be shy. Talk to your waiter, even the chef about your meal. They are nearly always eager to help! And the overall experience is much more pleasant!

Rule # 4: Do not go out to eat ravenous. Drink some water, eat a banana, something to take the edge off before you go! You’ll be far less likely to surrender to temptations.

Rule #5: Now that you have selected your restaurant, its time to make your selections. And here are the guidelines. a)No sauces. b)No fried foods. c) No desserts. All of these are calorie busters. So just don’t go there. d)If you order a salad, ask for the dressing on the side. Chose vinaigrettes, olive oil and balsamic but NOT ranch, Caesar, thousand island, etc. And dip your salad in the dressing one bite at a time. Not a dunk, a dip! e) No bread and butter. I’m telling you, don’t even let them set it on the table. Just politely ask the waiter to take it away. I’m serious!! f) Chose lean meats like white fish, chicken, even pork. And if you just have to have some beef, try to chose a super lean cut like fillet, or tenderloin. If you are not sure about a cut, ask the waiter. Just be smart. g) Ask them to hold the salt. If you need salt, add it sparingly at the table but only after you have tasted it. NEVER salt before tasting!!! h) Ask for steamed vegetables. And leave the potato and white rice behind.

Rule #6: No alcohol. Sorry, but NO!

All right. So you think I have just ruined your fine dining experience. You are thinking, “There goes the anniversary dinner, my birthday outing. There goes all the fun!” Not at all. If you make smart, healthy choices you will feel better. You will enjoy great company, a fun and relaxing environment, the luxury of service all the while knowing that you are doing right by your body and your goals! But, if you don’t follow these rules, you’ll feel like my friend did last night. Not only will your body talk back to you but your heart and mind will smack you down too! That’s no fun.  A few moments of tastebud pleasure is not worth it!!

There you have it. My guide to eating out and eating right!

Ever crack open a fresh coconut? The liguid found inside is Coconut Water. It is delicious and incredibly healthy. Here is an article I found that will help explain just a few of the benefits…especially as they relate to your fitness journey. Read up and get yours TODAY!

“There are dozens of health benefits of coconut water, but this tasty beverage might also be a good replacement for the average sports drink. Athletes can enjoy several benefits of coconut water before, during and after their training session because this sweet beverage contains electrolytes and several important minerals. Here are some of the key benefits of coconut water for athletes:

1. Low in calories. Athletes that need to watch what they eat and count calories don’t have to worry about consuming extra sugar in this natural sports drink. Coconut water has fewer calories per serving than orange or apple juice, and Living-Foods.com reports that it is more nutritious than whole milk.

5. Can be mixed into shakes and drinks. Athletes that consume protein shakes and smoothies regularly can replace the water requirement with coconut water for an enriching, nutrient-rich beverage. Coconut water is a clear liquid extract that blends easily with most protein powder or soy protein mixes, and it can be combined with juice and other flavorful beverages with ease.

6. Readily absorbed by the body. Just like sports gels and sports drink, coconut water is readily absorbed the body so the calories are converted into energy immediately. Athletes that are undergoing intensive training or working up a sweat on the field can drink coconut water at regular intervals to stay hydrated and enjoy an instant energy boost.

Sources:

http://health.usnews.com/articles/health/diet-fitness/2009/08/10/do-coconut-oil-and-coconut-water-provide-health-benefits.html

Chocolate Peanut Butter Mocha Shakeology

• 1 scoop Chocolate Shakeology
• 1 scoop Shakeology Fiber Boost
• 1 scoop Chocolate Whey Protein Powder
• 1 heaping teaspoon instant coffee
• 1 tablespoon natural peanut butter (no sugar)
• 1 cup cold water
• 1 large handful of ice

Cilantro Lemon Chicken

• Chicken Breast, bone-in, skinless
• 1/2 bunch fresh cilantro, rough chopped
• juice of 1 fresh lemon
• 1 cup low sodium chicken broth or water
• sea salt and black pepper

Pour chicken broth in a skillet on medium heat. Add chicken breast that have been lightly seasoned with sea salt and fresh cracked black pepper. Add lemon juice and cilantro. Cover and cook until done; juices from the chicken breast run clear. Remove chicken and reduce the remaining liquid to make a sauce. Serve with lots of fresh, steamed veggies!

Egg Avocado Salsa Salad

• 1 whole egg, hard boiled
• 5 egg whites
• 1 avocado
• 1/2 cup fresh salsa

Mash the eggs and avocado together. Stir in salsa. Serve with a side of brown rice for a perfect mid day meal!

Add these to your menu this week for some fun, fresh flavors that will nourish your body for success!

Shakeology! Have you heard of it? Seems like everyone is talking about it. You ask, “ is it good stuff? Is it all it claims to be?” Well, let me just say, I take it every day. I love it. I have been a whole foods purist for 12 plus years and shakeology is the first “supplement” I have endorsed. Frankly, it upsets me to hear it called a supplement. I think it is nutrition. And if you have not tried it, you must. Shakeology simply must become a part of your daily fitness and nutritional plan. I feel so strongly that I’ll make you this offer. If you have never tried Shakeology, I will send you a FREE sample. Just email me your info at carl@thefitlifenow.com. Include your name, address and phone number. If you like it, you can purchase it directly  from my website. And if you sign up for auto shipment, you get free shipping! How is that for a deal?

SO…check out the data below. And visit the website by clicking this link: Shakeology:NutritionalDecadence 

WHFoods.com: “Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory. 

The leaves of the kale plant provide more nutritional value for fewer calories than almost any other food around. Although it can be found in markets throughout the year, it is in season from the middle of winter through the beginning of spring when it has a sweeter taste and is more widely available.

Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts that have gained recent widespread attention due to their health promoting, sulfur-containing phytonutrients. It is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. “

Of all the greens, it is the most nutrient dense, tender and sweet. There are numerous varieties, my favorite being Blue Kale, each having a slightly different texture and taste. None are bitter, tough or earthy.

When preparing kale, as a rule, I say simple is best. I most often steam it in a little bit of organic, low sodium chicken broth for 15-20 minutes at a low heat until nicely tender. Black pepper and sliced almonds are great additions. A bit of flax oil, garlic, or  Gomasio(sesame seeds and sea salt), even roasted pumpkin seeds are delightful additions as well. If you want to spice it up a bit, try some chili flakes.

For a hearty and wholesome dish try this great recipe:

Ingredients

• 2 teaspoons extra virgin olive oil
• 1 onion, diced
• 2 bunches kale, stems discarded and leaves coarsely chopped
• 2 cloves garlic, minced, or more to taste
• 1 large carrot, chopped
• 1 (15 ounce) can garbanzo beans, drained and rinsed
• 6 cups chicken broth, organic low sodium
• 2 tablespoons crushed red pepper flakes
• salt and ground black pepper to taste

Directions

Heat the oil in a large pot over medium heat. Cook the onion and kale in the hot oil until the kale is soft, about 10 minutes. Add the garlic, carrot, and garbanzo beans and cook together for about 5 minutes. Pour the chicken broth into the pot. Season with the red pepper, salt, and black pepper. Simmer until the carrot and garbanzo beans are tender, about 20 minutes.

Kale is a must have on your grocery list. Make sure it is on yours for this weeks nutritional provisions. You’ll love it!

About.com defines a craving as: “An intense desire for a particular experience, such as a food…. Cravings are a hallmark of addictions.” Uh oh! Look at that last word…ADDICTION. Do you know what that is? It is a compulsive need. Yikes. So when you state, “I am craving chocolate”, you are actually saying you have a compulsive need for it. Puts a different light on it doesn’t it? Bet you wouldn’t say those words out loud.

I am convinced that cravings are not a random part of life, just something to be contended with or reacted to. I believe they are symptoms. In this case, we are speaking about food cravings which frequently arise from nutritional deficiencies. Lacking nutrients has become a huge issue in the modern diet. And cravings are out of control.

So, you can not simply ignore them or wish them away. You have to dig a bit deeper and determine the real cause. Then, deal with it. In the case of nutritional deficiencies, I learned 14 years ago that a balanced, clean nutritional plan was the solution. That meant cleaning up my diet in a major way. It was a balance of whole grains, legumes, veggies, lean proteins, seeds, nuts and occasional fruits. I did it. I made the transition with a determined effort and it has faithfully served me ever since. And, I can say with complete honesty, I DO NOT have cravings. I may say something sounds good. But I never feel that I simply must have a particular food item. I do not have a compulsive need. And I can only attribute that reality to the clean eating lifestyle I learned years ago.

So, when a craving hits, think of it as an addiction and take it seriously. I suggest you look closely at your intake. What are you eating and why?  Is it balanced with carbs, proteins and fats…30,40, 30? Then, make a new plan by looking at Michi’s Ladder. Here is the link:http://teambeachbody.com/eat-smart/michis-ladder

Many of you are participating in our FaceBook Lose Big BeachBody Stylechallenge. As a result, you have committed to cleaning it up in the kitchen. And you may experience some cravings at first. BUT, I tell you the truth when I say, if you press through, they will fade. Now, that doesn’t take into account any other number of triggers like emotional matters, PMS, etc. That is not what I am hear for. But nutritionally, you’ll be in a much more balanced state and that will translate to at least a reduction if not an elimination of cravings!  

Its my experience over 14 years and it has worked! Yes, it was hard. It took months for clean eating to become a habit. But it did. I cannot imagine eating any other way. I know the same will be true for you IF you press through!

Yesterday we discussed, at length, the importance of cleaning up the kitchen. I stated that it was in this one room of the home where fitness and health success could be made or broken. The heart of the home, can be a dangerous place. I’m serious.

So now that we have cleaned up the kitchen, it’s time for part 2. Meal Planning. That  means a menu, grocery list, shopping and meal preparation. Shall we begin?

The Menu and Grocery List:I have a new rule. Only buy what is on your list. No impulse buying. None. Impulse shopping almost always leads to poor choices. So, make a list and stick to it. This list should be based on a carefully startegized menu. Remember, you are now eating 5-7 times a day. Think about every one of those meals. CAREFULLY. The best way to to do so is with Michi’s Ladder. I  included it in yesterdays blog, but I’ll include it again. http://teambeachbody.com/eat-smart/michis-ladder;jsessionid=5EFE8AACA47D15C50BDC496AA9E9B260.node1 Copy this to your destop. Mark the page in your favorites list. Post it on your fridge. And remember. TOP 2 TEIRS. those are the teirs from which your menu and your grocery list should be made. Don’t even look at the other teirs if you truly want to be in optimum health. Seriously!!

Shopping:Take your list!! Make sure it is detailed…veggies, fruits, meats, grains. It all needs to be on the list. And as much as you can, buy organic. Why? Pesticides, herbicides, fungicides, even preservatives cover conventionally grown foods. Oragnics are free of those chemicals and it makes a huge difference to your long term health. Also, buy natural or free range meats along with wild caught fish. Again, the benefits are tremendous and the freshness and flavor are almost always superior.

Preparation: Some things can be cooked ahead and in bulk. Brown rice, quinoa, millet are well suited for advanced preperation. And you can change them from day to day with a simple addition of ingredients like roasted peppers, herbs and spices. Cook an entire days worth of meals at once. For example, what I cook for dinner is what I eat the next day for lunch and mid-day meal. Cook 1 dozen eggs to have on hand. Have hummus made in bulk as well. Just think about the meals ahead and the time available for preparation. Keep in mind that foods like produce lose their nutritional value very quickly. So excepting grains and legumes, do not keep prepared food items for more than 24 hours without consuming them. 

The goal is your health and fitness success! So get after it. Get that kitchen cleaned up, the list made, the shopping done and start cooking some healthy, nutritious meals to fuel your body!

And for a starter menu item check out this recipe. Trisha Armstrong Kautman  sent me this yesterday. I’ll admit, I did remove cheese from the recipe. Sorry Not really!  This one sounds delicious!! thank you, Trisha!!

Yep…that’s right. It’s time for tough love! I’m talking about the kitchen today. The heart of the home. You may want to run away, but I encourage you to stick with me on this one! A HUGE key to your success is found in this one room of your home. The cupboards, the fridge, the pantry, the spice rack, the freezer. What is in them can make you or break you. I know…blah, blah, blah.You don’t want to hear it. But, I wouldn’t be doing my job, living what I profess, or being true to my desire to help you succeed in health and fitness if I did not hit this subject head-on.  Fact is, if you want results, then the kitchen has to be addressed.

So what has to happen? I want you to go through everything you have in the freezer, fridge, cupboards. If it is processed, get rid of it. That means Hot Pockets, pizza, Stouffer’s Mac-n-Cheese…it all goes! Sauces and dips, they go! Cheese sauce, onion dip, cream sauces…bye bye. Condiments like mayo, sugar sweetened ketchup, salad dressings like ranch, Caesar, french, thousand island. You gotta clean them up! Jiff and Skippy…nope. Pancake syrup, canola oil, lard, jams and fruit spreads. Out! If its says, LOW FAT, no good. That is a trick to make you think it is healthy. NOT. 

All of these processed food items are full of sugar, preservatives, fats. They are so over processed that bacteria can barely survive. They offer you nothing but trouble. And with far better, more nutritional options, there is no reason to hang on to them. Trust me.

Dairy. Those gallons of milk and stock piles of cheese. Don’t get me started. With pasteurization and other processing measures, nutrition is severely lacking. You have to have those active cultures and enzymes, preferably naturally occurring not artificially supplied, to have any value at all. The best dairy, is raw dairy but it is expensive and often hard to find. So, others options should be considered. They will be addressed.

Must I even mention soda? Chips? Doughnuts?

Next! White is bad. Yes, white flour, white bread, white pasta, white rice, white potatoes. They are evil. They have to go.

The list goes on. Do you get the idea?

Let’s talk meat/protein for a minute. Corn fed beef may taste good but it ain’t doing you any good. Fish sounds healthy, but beware. Warm water fish, shellfish, scavenger fish are often full of toxins. And farm raised are often fed unnatural diets in unnatural conditions. I haven’t even mentioned the issue of genetic engineering. Not good! Clean them out!

Oh, the spice rack. Look carefully as those blended seasonings and dry rubs. They are almost always packed with sugar and salt.  Out the door.

Now some good news! Ready? Michi’s Ladder is a great guide to quality food sources and its from this list, the top two teirs, that I suggest your restock your kitchen. Here is the link: http://teambeachbody.com/eat-smart/michis-ladder. Look at it carefully. Post it on your fridge. Live by it.

If you embrace these changes, you will get results. Your health will improve, you will likely take less meds, you’ll have power and strength for your workouts and fuel for your daily living activities. Your life will change. Your body will transform! You will succeed!

Next, we will discuss meal planning.

Oh, and if your haven’t joined the FaceBook challenge, Lose Big BeachBody Style, check out the link to the right and join today. We start Monday February 8th!

I know, I am being tough but you know I love ya!  So lets’ Bring it!! Ok?