I want to make sure to address any questions about food and how the menus work, before I address the exercise component. There are a couple reasons way. 1. Food is 80% of the equation. You cannot out exercise a poor diet. You may have heard the phrase muscles are made in the kitchen or abs are made in the kitchen. This is true. 2. In general it takes more time to prepare and plan foods than it does to put exercise on your schedule.
After yesterday’s note, I got a few questions and I am trying to be as thorough as possible in giving YOU the tools YOU need to make this plan work for you. I cannot customize a plan for each person. I can teach you how I customize a plan for myself. Everything I am sharing is based on what I have learned and applied on my journey. This is what works for me. I think the same principles will work for you. I can only you teach you the skills you need to use the tools.
Yesterday’s food list was not meant to be all inclusive. It was a general list of the most common lean, clean, healthy foods used on the majority of the recipes and menu plans. I did neglect to include a very important source of lean protein and that is protein powders. It is hard to get enough protein without using protein powder. In general, I have one scoop of protein powder a day. I do not sell any products and I do not get paid to endorse any brand. I can merely tell you what I use and ask you to use your best judgment. I use a protein whey by Optimum Nutrition Gold Standard. I keep rich chocolate and vanilla on hand. I use vanilla usually on the morning that I have a protein smoothie for breakfast or in my oatmeal. Chocolate I mix with water to have with a piece of fruit as a snack a couple hours before I go to the gym.
In clean eating, the focus is on serving size and nutrition, not calorie counting. If you stick to the tenants of the program you will not go over calories, and should be at the proper calorie deficit to lose weight if you are exercising Even though I described some of the menu plans as maintenance plans, if you are new to clean eating or have more weight to lose, you will lose weight.
Here is your food guidelines:
Your serving of proteins is the size of the palm of YOUR hand (not mine, not your husbands). The thickness and surface area of your palm is the amount of lean protein you can have for your main meals (breakfast, lunch, dinner). During your snack times just a little lighter, not a half serving , maybe closer to 2/3 of a serving. Protein = Palm (exception is protein powder is a scoop, eggs are 3 whites + 1 whole)
Your serving of starches (clean breads, brown rice, oatmeal, cous cous, , potatoes, clean pasta), should fit in one of YOUR cupped hands. Grains & Starches = Cup it!
Your serving of green veggies is the size of your two hands cupped together.
Your serving of nuts should be able to balance on your flatten palm without stacking them.
Your serving of berries should fit on the palm with just a little scoop shape to it, approx.. 4 medium strawberries, ¼ cup of blueberries.
Your serving of fruits should fit in your palm with your fingers wrapped around it. In most cases it is ½ a fuji or gala apple, ½ a pear, ½ a banana, ½ a mango.
On page 28 of the Recharged book there is a wonderful breakdown of macro-nutrients and lists of protein, starchy carbs, carbs from fruits and veggies and healthy fats. Basically , you will be using this as your ‘exchange list’ When the menu for the day has something on it that you either do not like, cannot afford, or do not have on hand . . . exchange it for another product in that same nutrient source. If the menu calls for lentils, you could use another bean, yams, sweet potatoes or red potatoes. As long as you stay in the nutrient category you are fine.
When you look at the menu for a meal, break it down. Ask yourself “What is the protein source here. What is the carb source here. Where are the fats.” If you do that you will be able to adjust any meal plan to use what you have on hand. I would challenge you though to try new recipes and combinations in the menu plan. You may find a new favorite.
If you have been on a deprivation plan, this may seem like a lot of food to you. Likewise, if you are very active you may find that you are hungry. First, it is okay to eat all the food. It is not okay to EVER skip a meal. It does not matter if you just totally blew it at lunch time, your next meal you eat even if it is just a small portion of the protein serving. Eat a few bites. Second, even though is okay to feel hungry, I don’t want those of you who are training for marathons, triathlons or half marathons to be depleting your glycogen stores. Food and fuel and your body is using it differently. Eating clean makes awesome athletes with just a little adjustment. I want endurance athletes to increase your starch serving. Instead of ¼ cup of dry oatmeal, I would want you to go to 1/3 or even ½. The same with your sweet potatoes. You do not need to increase your fruit serving size, but could double your green veggies. There is no need to increase your protein.
I hope these informational notes are helpful to you. In the next note I will be discussing how to use the various menus in conjunction with your workout schedule to get the desired results.
Blessings,
Carolyn
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