Clean Eating Grocery List

Want to start cleaning up your diet, but don’t know where to start?? Here is a list of clean foods that can help you get started! This can all be very overwhelming! Start sloooooowly….maybe replacing one meal/day as a clean meal…then two…then a few healthy snacks instead of a sugary sweet snack that will only leave you crashing and feeling sluggish shortly after.

 

Clean Eating Grocery List

FRUITS:

Apples, blueberries, blackberries, raspberries, grapefruit, banana, avocado, plum, apricots, peaches, prunes, figs, tomato, oranges, coconut, cherries (frozen cherries), kiwi, pineapple, cantaloupe watermelon, honeydew, papaya, mango, passion fruit, lemon, limes, grapes, pomegranates, clementine’s & pears

VEGGIES:

Asparagus, Celery, Broccoli, Zucchini, Cucumber, Squash, Carrots, Corn, Green Beans, Snap Peas, Cauliflower, Onion, Leeks, Brussels Sprouts, Mushroom, Pearl Onion, Okra, Green Onion, Romaine, Cabbage, Iceberg, Kale, Spinach, Radishes, Eggplant, Bell Pepper, Jalapenos
(Legumes)
Garbanzo, White Beans, Black Beans, Fava Beans, Lima Beans, Kidney Beans, Edamame. (Always : No Salt Added)
Other: Sweet Potatoes, Pumpkin, Yams, Water Chestnuts and Red Potatoes, Butternut Squash, Spaghetti Squash, Acorn Squash. ANY others……..
PROTEINS:
-Eggs
-Egg Whites
-Hard Boiled Eggs
-Vegan Smart Bacon
-Boneless, Skinless Chicken
-Turkey Breast
-Parmesan
-Low Fat Cottage Cheese
-Ground Turkey
-Applegate Farms Sausage (watch sugars in the sweeter flavors)
-Skim Low-Fat Mozzarella Shredded (used for pizzas)
-Horizon Organic Cheese Singles
-All Natural Turkey Bacon
-Light, organic Cream Cheese

BEVERAGES:
-Water (you may add fruit, lemon, lime, mint, or cucumber, etc to “zing it up”. I also add a tiny bit of honey and cinnamon to mine)
-Coffee
-Tea
-Mineral Water
-Sparkling Water (any flavored by natural ingredients and no sugar)

SPICES/FLAVORINGS:
-100% Lime Juice (natural)
-100% Lemon Juice (natural)
-Low Sodium Soy Sauce
-Simpy Organic Dip Packets
-Low Sodium Teriyaki Sauce
-Light Vinaigrette Dressings
-Light (all natural) Honey Mustard (salads & marinade)
-Vinegar
-Walden Farms Blueberry Syrup
-Low Sodium Vegetable Broth
-Apple Cider Vinegar
-Balsamic Vinegar
-Light Olive Oil
-Honey
-Garlic, Oregano, Parsley, Basil, Allspice, Bay Leaves, Cardamom, Cayenne Pepper, Dill, Paprika, Chili Powder, Mint, Red Pepper Flakes, Thyme, Cilantro, Cinnamon, Pumpkin Spice, Apple Pie Spice, Rosemary, Cumin, Sea Salt, Black Pepper, Nutmeg, Mustard Powder, Ginger, Sesame Seed, Cloves.
PROTEIN GOODIES:
-Shakeology (all-natural) meal replacement shakes (ask Sara where to buy)
-Quest Bars (DELICIOUS!!) – sold at GNC (*heat them up for 10 sec. = YUM)

DRY GOODS:
– Organic Jelly/Jam
-Organic Salad Dressings
-Annie’s Salad Dressing
-365 Organic Dressing
-Ezekiel Bread
-Organic Salsa — make sure there is no added sugar
-Organic Almond Butter
-Flat Out Wraps 100% Whole Grain Flaxseed
-Whole Grain Organic Croutons
-Brown Rice (Organic)
-Amy’s All Organic Low Sodium Soup
-Health Valley Organic No Salt Added Soup
-Unsweetened Applesauce
-Quinoa
-Gluten Free/Vegan Organic Plain Rice Cakes
-Gluten Free Pretzels Unsalted
-Wheat Organic English Muffins

SEAFOOD:
-Crab
-Salmon
-Shrimp
-Tilapia
-Cod
-Rainbow
-Trout
-Clams
-Pollock
-Catfish
-Flounder
-Halibut
-Tuna
-Whitefish
-Sea Bass
-Mahi mahi
-Swardfish
-Snapper
DAIRY/NON-DAIRY
-Chobani Yogurt
-Organic Coffee Creamer
-Sigi’s Yogurt
-Organic Whipped Topping
-Coconut Milk Yogurt
-Unsweetened Almond Milk

SNACKS:
-Nuts : almonds, hazelnuts, macadamia, walnuts, pecans, pistachios.
-Larabars
-SunRidge Farms All Natural Antioxidant Mix
-Eden Organic Dried Fruits
-Bare Fruit Apple Chips
-Happy Melts Yogurt Snacks
-Chia Bars
-Gluten Free Unsalted Pretzels
-Veggie’s (grape tomatoes, sliced peppers, sugar-snap peas)
-Hummus
-Fruit Leathers (*Target sells an all-natural brand that are delicious)
-Freezer Dried Fruit/Dried Fruits No Sugar Added
-Guacamole Hummus
-Air Popped Popcorn Kernels
-Rice Cakes
-Pudding
-Roasted Chickpeas
-Unsweetened Applesauce

*Snacks can also be fruits and veggies!

FROZEN:
-Amy’s Black Bean Burger
-TruWhip Light (organic whipped cream)
-Frozen fruit (no sugar added)
-Morning Star Sausage Patties
-Vegetable Steamers (no sauce)

SUPERFOODS:
-Shakeology
-Chia Seeds
-Wheat Grass

 

PLAN AHEAD before you go to the market. Make a list. Plan your meals in advance in order to know what it is you are going to buy. ALSO — CUT OUT anything that is pre-made and quick and also has a really long shelf-life and/or is made in a plant! A good rule of thumb —-> If it’s a plant eat it — if it’s made in one — DON’T! A lot of people wonder about the more natural granola/protein bars that are out there. In my opinion, stick with the ones that have less ingredients,  nothing “extra” like canola oil or high-fructose corn syrup and look for natural ingredients. QUEST bars are amazing and are great to have in your bag for anytime you are stuck somewhere and are starving. Having snacks like Quest Bars, almonds, fruit, etc. will help you stick to your clean eating lifestyle!

9fc16d8a6f7b3e818f538d59d35a8f9f

 

HEALTHY PLANNING TIP: Take time on Sunday to sit down, go through your clean eating grocery list and decide on 3-4 proteins to have for the week, what veggies you want to pair with them and to have for snacks (grape tomatoes and sugar snap peas are delish!! Just saying!), what you want to have for breakfast and for your lunches. Write it all out beforehand so you are organized and prepared as you head on in to your grocery store! Here is an example of what you can eat for a day:

 

Breakfast:

Shakeology with strawberries and banana

OR

Egg whites with sliced peppers and half of an english muffin with peanut butter

 

Snack:

A handful of almonds

Grape Tomatoes

 

Lunch:

4 oz. of chicken breast (baked or grilled)

Sweet Potato

 

Snack:

Greek yogurt

Berries and cinnamon

 

Dinner:

Pork Chops

Quinoa

Green Beans

 

Eat 5-6 small meals every 2-3 hours to keep your metabolism fired up!!! If you feed your body in the right way, with whole, clean foods, your metabolism will operate like that of a high-end car — efficiently and effectively!! Would you put cheap, dirty fuel in a Porsche? NO! Similarly, you shouldn’t put cheap or “dirty” food into your body. It will clog your “system”, make you tired and sluggish, and not help you to burn calories most effectively.

This will take some time and trial and error for you to get to know what you like, what’s easy to prepare and what will keep you satisfied! I like to know that I can easily throw together some extra lean ground turkey and sautee onions and peppers and  at the same time cook some green beans and some brown rice and my family is fed! It’s easy and takes less than 20 minutes to prepare. For lunches — you can bake or grill a bunch of chicken on a Sunday to last you for the week. Pre-cook your sweet potatoes also and they are easy to grab and re-heat for your lunch.

SWEETS!!! Ahhhh!! So hard to cut them out — trust me, I know! They are literally — addicting! Moderation is key! It’s not to say that you can never eat a delicious Reeses Peanut Butter Cup again….you can — in moderation. When planning ahead for the week — plan in a TREAT MEAL! If you know you are going out to dinner next Saturday night, allow yourself a treat meal for once/week. This will keep you sane and also allow you to shock your body and kick it up a notch in terms of calorie burn if you have been eating clean all week long. 🙂

1897907_10151992995196436_5924095297159787322_n

ON-THE-GO TIPS:

Keep almonds (unsalted and whole) in your bag and/or your car! I keep a pack in my daughter’s stroller in case I ever get hungry and am out and about with her!

Keep grape tomatoes or grapes, sliced fruits, blueberries, sliced peppers in a zip-lock baggie in your fridge so that you can just grab them on your way out! You won’t be tempted to pull through the ol’ drive through when you are on the road and starving!

Quest Bars are great to have on hand as well. While you shouldn’t rely on them everyday……they are great once in a while because they are loaded with protein and packed with natural ingredients.

DRINK WATER — add lemon, lime, fruits or cinnamon and bring it EVERYWHERE YOU GO! Staying hydrated will not only keep you full, it will detoxify you, give you energy and help your skin stay healthy and hydrated from the inside out……….and who doesn’t want glowing skin??? 😉

Start slowly…….change one thing everyday and over time, your diet can be 100% clean!! You will feel so much better, lighter and not so tired, sluggish, cranky or moody! Give it a try and see how you feel……why NOT start feeling better than ever?? 🙂

 

What is Beachbody Coaching?

Let me tell you how amazing it feels to be able to be home with my daughter, in my VS sweats and still be able to get bills PAID all while helping others and staying accountable within my own fitness and health!

No more commuting, no more sitting in traffic, no more “mandatory meetings”, no more feelings of intimidation, like you’re not doing enough or the STRESS of a regular ol’ 9-5.

I make my OWN schedule, do what I need to do on my OWN time and live my life by MY design! …..and I’m providing an income for my family! YOU CAN TOO!!! Whether you want to make a few extra couple hundred dollars a month for bills or if you want to make this your full-time income — you can do this! The sky is the limit! Your income is a direct reflection of the number of lives you are helping change and become better and healthier.

Beachbody has offered me many opportunities that I wouldn’t have otherwise had and I am surrounded by people who only lift you higher! The team of girls that I work with on a daily basis are the *most* uplifting, encouraging and positive group that I have ever worked with.

If you are interested in learning more about coaching and what it can offer your life — email me! I would love to tell  you more about what this opportunity can offer you and what it can add to your life!

Email me for more details at saraspisak11@gmail.com.

 

Coaching assignment

Health Benefits of Cherries

My absolute favorite fruit are CHERRIES!!! It is THAT time of year when they are in season and are ripe for the picking! I could eat an entire bag, all at once,  if I really wanted to! They are so sweet and juicy, and very healthy for you! Did you know that they are full of anti-oxidants and also are an anti-inflammatory? This is great for me because I have Ulcerative Colitis! :)Cherries are great to eat on their own OR you can throw them in a smoothie (after removing the pits of course), add them to any muffins or baked goods, or have them as a snack to curb a  sweet tooth craving! They are low-calorie and high in nutrients!

 

Here are some more interesting facts that I found about cherries and how wonderful they are for you:

 

88dc2abc0ee938a8f3457a6250b60e0d

 

Mexi Egg Sandwich – 21 Day Fix “Approved”

Five Minute Mexi Egg Sandwich —> *Perfect for the 21 Day Fix*Ingredients:
1 whole-wheat English muffin
1 Tbsp salsa
1 egg
1 Tbsp shredded reduced-fat Mexican-blend cheese
1 tsp diced fresh cilantro
Directions:
1. BEAT one egg in a microwave-safe bowl. Microwave for 30 seconds on high, stir the egg, and microwave for another 30 seconds.
2. SPREAD salsa on bottom half of muffin.
3. TOP with egg, cilantro, and cheese.
4. TOAST in toaster oven until cheese melts.
5. TOP with other muffin half.
NUTRITION (per serving) 237 cal, 14 g pro, 29 g carb, 5 g fiber, 8 g fat, 3 g sat fat, 529 mg sodium

1964927_605867089501620_1250271898_n

 

Summer Party Survival Tips

This is the time of year where it may seem like every other weekend you have been invited to a BBQ, a graduation party, a bridal or baby shower, a wedding…..the list goes on! While all of these events are fun and celebratory, it can be a source of anxiety for some who are trying to stay on track with eating healthy and/or losing weight. That is why I wanted to outline some “survival tips” for you in order to help you stay on track.

 

**LOAD UP BEFORE YOU GET THERE:

Plan ahead before you leave for the event. For example, eat veggies with hummus, hard-boiled eggs, a handful of almonds and water or a greek yogurt with some fruit before getting to the event. That way, you aren’t starving and then tempted to eat everything in site upon your arrival!

 

**KEEP IT CLEAN:

Stick with lean, grilled meats, fruits and veggies, and whole, “real” foods. For example, choose a grilled chicken over a hamburger or hot dog. Stick with the fruits and veggies instead of the chips or fried foods. Eat the foods that are “clean” and not processed and full of fake ingredients. Cakes and cookies are okay in moderation……just don’t go overboard, have a few bites, and move on!

 

**OFFER TO BRING A DISH:

If the hostess is okay with guests bringing foods, bring one!!! Make it healthy and fresh! You can offer to bring one of your favorite clean and healthy dishes or bring something simple and delicious like:

–greek yogurt dip (greek yogurt with spices!) and sliced veggies

–fresh fruit kababs

–a healthy and clean quiche

—a case of sparkling water with fresh fruit, lemons or limes

—chicken or turkey burgers to grill

—large salad with fresh veggies and a low-cal dressing (dressings are often loaded with calories, sugar and fat)

 

**DON’T DRINK YOUR CALORIES

Try your best to stick with water, non-calorie teas and coffees. Avoid sodas, creamy drinks and drinks loaded with fake or real sugar! Keep in mind that having alcohol can make you crave carby foods and make you hungrier than normal. If you must have a fun drink…keep it low-cal & in moderation:

–Mix white wine with seltzer

–Stick with light colored alcohol (vodka, gin)

–Non-alcoholic beers

–Follow with water!

 

**COME PREPARED:

I always try to keep almonds or nuts in my bag so that I can snack on my OWN food is there is nothing that will work for me at the event 😉 Load up on water too! This will help you not only feel full, but keep you hydrated in the summer heat!

 

***ENJOY YOURSELF & DO YOUR BEST!!!!

Moderation is key! Don’t be overwhelmed!! Just stick with what you know, enjoy the occasion — it’s not about the food — and don’t stress about it! This is simply a “guide” to help YOU stay on track and to be informed as to how to leave any party/event satisfied and content!

 

Image

 

 

Smashed Cauliflower Recipe

How would you like to be able to enjoy a dinner with steak and potatoes….. and NOT consume the starchy carbs?? 

It can be done!! Smashed cauliflower is absolutely delicious, lower in calories and better on the belly!! Plus — its loaded with vitamins and nutrients!! Here is the recipe:

Ingredients:

*1 full head of cauliflower

*1-2 cloves of garlic

*1 tsp of butter

Directions:

Cauliflower is placed in a colander over a pot of boiling water to steam. Steam until cauliflower is extremely soft. Once soft and tender,  remove from heat, drain and place cauliflower in mixing bowl. Mash cauliflower with a fork or extra large spoon. Once its totally mashed, (& looks similar to mashed potatoes) add the butter, and salt, pepper and even parmesan cheese to taste. 

Serve it up warm and enjoy!!! 🍴

Image

Eating Out Healthy Tips

Everyone loves dining out! It can be such a treat! You get waited on, you can relax and enjoy the company you’re with, you have a variety of food to choose from — and you don’t have to cook and clean for yourself!! I totally GET IT!!!

While eating out is fun and exciting, it can also derail any weight-loss journey and/or new, healthy, clean-eating plan that you may be working so hard to remain loyal to. There ARE ways to still enjoy a meal away from the safety of your kitchen, and NOT sabotage your plans of staying healthy.

Here are a few simple tips that may help you the next time you decide to dine out:

*First of all — look at the restaurant’s menu ahead of time, before heading out. Most restaurant’s now-a-days, have their menus available to you on-line. Some of them even provide you with the calorie content of each meal. If they don’t, that is okay too. Simply look to see what you think you may like, and either google the average calorie content and several pages will pop up for you to learn about calories in foods that you, yourself won’t prepare. Also, a great app for your phone is MyFitnessPal. This is wonderful to download on your smartphone for you to have accessible information and be “in-the-know” as far as calorie counts at all times!

*Stay away from anything fried, breaded, sauteed, creamy, or even blackened. There are extra calories and fat that are not that nutritious for you and won’t help you to stick with the clean-eating plan or to your weight loss journey.

*STICK WITH foods that are baked, grilled, broiled, or steamed.

*Ask for your dressing on the side. If you must go with a heavier salad dressing, just dip your fork in the dressing first, then into your salad. You will save fat, sugars and calories that way. If you are really focused and serious about losing weight & staying healthy — use oil and vinegar (a splash or two of oil), or even just lemon on your salad.

*Split a meal with a friend, that way you are only eating half of the HUGE portion that most restaurants serve today.

*Eat half and box the rest! Ask for a to-go box as soon as  you get your food, and pack up half! That way it’s outta sight and outta mind! You will be less likely to be tempted to”pick” at what remains even when you are full!

*Don’t drink your calories! Stay away from daiquiris, creamy drinks, and alcohol. Instead, have club soda with lemon, lime or an orange. Enjoy a tea or coffee or even a hot water with lemon.

*Order a side salad or steamed veggies instead of fries

*Select a meal that has lean meats and veggies as their main contents

*Watch the condiments. Mustard, vinegars, seasonings and hot sauces are generally calorie-free and follow along with a clean-eating plan!

*Skip the dessert or get a bite-sized version 🙂

ENJOY yourself — this doesn’t have to be a depressing venture……..it is a NEW way of thinking about food that will not only help you to feel better and give you new energy – it will help to ensure that you will be a long-term success and that you will be able to ROCK any outfit that you choose!

 

Please feel free to comment below or send me an email if you have any questions!

XOXO,

Sara

eating out tips 2