Fit Foody Filosophies Presentation - Webinar 1.16.13
I created Eat Cleanerto help you get off the gerbil wheel. Mareya is The Fit Foody – an entrepreneur, inventor, natural food chef and food safety expert. She is a featured chef on ABC’s Recipe Rehab and appears on San Diego 6 every week for Fit Foody Fridays.
Eating Cleaner is a mindset and a lifestyle choice, not a diet. Food feeds your body first, not just your face.
Approach food choices with the mindset of a ‘fit foody’ Think before you bite and make every bite count… by staying dense!
Fit Foody Filosophy #1:Know Your CaloriesKnowing how many calories you need tomaintain, lose or gain weight isessential to avoid packing on pounds.350 extra calories a day – a bagel with Resources for calorie tracking:cream cheese – will add a pound to thescale in a little over a week. www.myfitnesspal.com www.mayoclinic.comStick to whole, one-ingredient fresh www.webmd.comfoods that let you stay in control of whatyou put in your mouth.
Fit Foody Filosophy #2:Produce Takes the PlateFresh fruit + veggies are at the core ofeating cleaner and should take halfyour plate at every meal, includingsnacks.Pre-wash produce and store in see-through containers for easy access.You’ll be less likely to eat the stuffyou’re not supposed to.
Fit Foody Filosophy #3:Break the Sugar ChainSugar tells your body to store fat anddisrupts your immune system, which isn’tgood for your waist line or your health.Replace the refined, white stuff and any‘diet’, chemical sweeteners with natural RULE OF THUMB:alternatives; seek out ‘unsweetened’ items. Keep intake to less than 50g a day, 10 g per mealXylitol, Erythritol, Stevia, Black StrapMolasses, Maple Syrup, Sucanat, BrownRice Syrup, Honey and NaturalUnsweetened Fruit
Fit Foody Filosophy #4:Shake the Salt OutSodium is often overlooked on labels, butexcess is considered a key cause of highblood pressure and hypertension.Processed meats (bacon, sausage, and RULE OF THUMB:ham), canned, frozen and fast foods; soy Keep intake to less than 2300 mg or asauce and bouillion are generally high in teaspoon and a halfsodium. Choose ‘low sodium’ options.Rinse canned beans and vegetables.Use salt-free herbs and seasonings.
Fit Foody Filosophy #5:Skim the Saturated FatIt can wreak havoc on your heart healthand your booty. Saturated fat lives inmeat, dairy and desserts the most. Rule of thumb:Non-fat, non-dairy options are a good Limit fat intake to 25% ofchoice. Cook with low sodium stocks and total calorie intake anduse pureed beets and apple sauce to 5% of that to saturatedreplace fat in baked goods. fat.Enjoy dark chocolate with 70% or morepure unsweetened cocoa.
Fit Foody Filosophy #6:Get Down with BrownReplace the bleached versions of rice,bread, tortillas, bagels and pasta withsprouted, whole grain breads andtortillas. Spelt, rice flour and quinoa Rule of thumb:are good gluten-free options. One serving = ½ a bagel,Pumpernickel and whole grain and tortilla or 1 slice of bread to avoid carbing out.breads are considered ‘low glycemicindex.’
Fit Foody Filosophy #7:Join the Hydration NationPure spring water is key to flushing thesystem and regulating body function. Rule of thumb:Divide body weight in half and drink thatmuch in oz. each day. (e.g. 120 pounds, Drink warm tea with fooddrink 60 oz, or about 8 eight-oz glasses) to encourage digestion,Fill water bottles and keep handy. and cold water to speed metabolism between meals.Most leafy greens and fruit are high inwater content, too. Avoid ‘energy’ drinksloaded with sugar and chemicals.
TO DO LIST:1) Temptation outClean out your fridge and pantryto make way for the good stuff.Take a thorough look through yourkitchen. If its processed,bleached, contains anythinghydrogenated or artificial,excessive sodium or sugar, itsoutta’ there.
TO DO LIST:2) Stock UpStock up on fresh, seasonal producefirst, lean protein second andcomplex carbohydates third.Get yourself a water filter or pitcherand always keep it full.Stock up on reusable storagecontainers.
TO DO LIST:3) Write it downTrack your food and drink intake,including how much, when andwhat in an online tracker or onyour smartphone for the next 5days, through the weekend.Be honest!!
FINALLY…4) Put these 7 Fit Foody Filosophies intopractice to make them a habit-Confirm calorie intake-Make produce half the plate-Reduce sugar to less than 50 g/day-Reduce sodium to less than 2300 mg/day-Limit fat to 25% of total calories and saturated fat to 5% or less of total fat-Transition to ‘brown’ grains, pasta and rice; control servings-Drink half body weight in ounces of water/day; warm tea with food
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