Eating Clean
Hey Friends,

Happy Wednesday!!!!!
I've had a number of requests asking me about my "Clean Eating" plan.
Here is the Paleo Plan in a nutshell and a few recipes:

These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products.


The carbohydrates (unlimited fruits and veggies) in The Paleo Diet are of a low-glycemic index, meaning that they cause slow and limited rises in your blood sugar and insulin levels.
Lean protein has been shown repeatedly to be the most satiating of all three macronutrients (protein, fat, and carbohydrate).


Every meal should consist of protein and a little starch.

Eat whole unprocessed foods


Encouraged Foods

Lean Meats
Lean beef (trimmed of visible fat)
Flank steak
Top sirloin steak
Extra-lean hamburger (no more than 7% fat, extra fat drained off)
London broil
Chuck steak
Lean veal
Any other lean cut
Lean pork (trimmed of visible fat)
Pork loin
Pork chops
Any other lean cut

Lean poultry (white meat, skin removed)
Chicken breast
Turkey breast
Game hen breasts

Eggs (limit to six a week)
Chicken (go for the enriched omega 3 variety)
Duck
Goose

Game meat
Alligator
Bear
Bison (buffalo)
Caribou
Elk
Emu
Goose
Kangaroo
Muscovy duck
New Zealand cervena deer
Ostrich
Pheasant
Quail
Rattlesnake
Reindeer
Squab
Turtle
Venison
Wild boar
Wild turkey

Fish

Bass
Bluefish
Cod
Drum
Eel
Flatfish
Grouper
Haddock
Halibut
Herring
Mackerel
Monkfish
Mullet
Northern pike
Orange roughy
Perch
Red snapper
Rockfish
Salmon
Scrod
Shark
Striped bass
Sunfish
Tilapia
Trout
Tuna
Turbot
Walleye
Any other commercially available fish

Shellfish
Abalone
Clams
Crab
Crayfish
Lobster
Mussels
Oysters
Scallops
Shrimp

Fruit
Apple
Apricot
Avocado
Banana
Blackberries
Blueberries
Boysenberries
Cantaloupe
Carambola
Cassava melon
Cherimoya
Cherries
Cranberries
Figs
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarine
Orange
Papaya
Passion fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranate
Raspberries
Rhubarb
Star fruit
Strawberries
Tangerine
Watermelon
All other fruits

Vegetables
Artichoke
Asparagus
Beet greens
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Dandelion
Eggplant
Endive
Green onions
Kale
Kohlrabi
Lettuce
Mushrooms
Mustard greens
Onions
Parsley
Parsnip
Peppers (all kinds)
Pumpkin
Purslane
Radish
Rutabaga
Seaweed
Spinach
Squash (all kinds)
Swiss chard
Tomatillos
Tomato (actually a fruit, but most people think of it as a vegetable)
Turnip greens
Turnips
Watercress


Nuts and Seeds
Almonds
Brazil nuts
Cashews
Chestnuts
Hazelnuts (filberts)
Macadamia nuts
Pecans
Pine nuts
Pistachios (unsalted)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts


Foods To Be Eaten In Moderation
Oils

Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)

Beverages
Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)
Coffee
Tea
Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)
Beer (one 12-ounce serving)
Spirits (4 ounces)

Paleo Sweets

Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)


Foods You Should Avoid

Dairy Foods
All processed foods made with any dairy products
Butter
Cheese
Cream
Dairy spreads
Frozen yogurt
Ice cream
Ice milk
Low-fat milk
Nonfat dairy creamer
Powdered milk
Skim milk
Whole milk
Yogurt

Cereal Grains
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Sorghum
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Wild rice

Cereal Grainlike Seeds
Amaranth
Buckwheat
Quinoa

Legumes
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas
Chickpeas
Lentils
Peas
Miso
Peanut butter
Peanuts
Snowpeas
Sugar snap peas
Soybeans and all soybean products, including tofu

Starchy Vegetables
Starchy tubers
Cassava root
Manioc
Potatoes and all potato products (French fries, potato chips, etc.)
Sweet potatoes
Tapioca pudding
Yams

Salt-Containing Foods
Almost all commercial salad dressings and condiments
Bacon
Cheese
Deli meats
Frankfurters
Ham
Hot dogs
Ketchup
Olives
Pickled foods
Pork rinds
Processed meats
Salami
Salted nuts
Salted spices
Sausages
Smoked, dried, and salted fish and meat
Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)

Fatty Meats
Bacon
Beef ribs
Chicken and turkey legs
Chicken and turkey skin
Chicken and turkey thighs and wings•
Fatty beef roasts
Fatty cuts of beef
Fatty ground beef
Fatty pork chops
Fatty pork roasts
Lamb chops
Lamb roasts
Leg of lamb
Pork ribs
Pork sausage
T—bone steaks

Soft Drinks and Fruit Juices
All sugary soft drinks
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)

Sweets
Candy
Honey
Sugars


That's the plan, now here are a few recipes to get you started.

Almond Meal Pancakes
Ingredients:
1 cup almond flour
2 eggs
1/4 cup water (for puffier pancakes, you can use sparkling water)
2 T oil
1/4 teaspoon salt
1 T sweetener
Mix ingredients together and cook as you would other pancakes. I like to use a nonstick pan with a little oil. The only real difference is that they won't "bubble" on top the same way as regular pancakes. Flip them when the underside is brown.

Egg and Sausage Casserole
Ingredients:
4 eggs
1 tbsp heavy whipping cream (I know, it's on the avoid list)
2C chopped sausage
Bake in Casserole dish for 45 minutes or until cooked

Savory Cauliflower Mash
1 giant head of organic cauliflower steamed until soft
big hunk of Kerrygold Irish butter
palm full of turmeric powder
sea salt and white pepper to taste
Blend all ingredients in a food processor. You can leave it a little lumpy for texture, I like mine silky smooth.

Meat Sauce for Lunch
ingredients:
3 lbs of grass fed beef
4 TBSP garlic salt
2 TBSP onion powder
½ C chopped onion
2 cloves of minced garlic
2 8oz cans of tomato paste
Pepper to taste
Over med-high heat, cook beef.
Add in all ingredients at beginning and cook for 20 minutes or until meat is brown
This is great for just a quick on the go protein source.

I usually have this with a salad for lunch on the days I'm working.

Let me know what you think. :-)






6 Comments:

Blogger Joyful said...

Hey Zoe..WOW!!! Thanks for this! Back in the middle of October I made some drastic changes in my eating...and I was feeling great and noticing a huge difference in my health. However...(why is there always a 'however')...going through some "stuff" recently my emotions are dictating my eating. The last couple of days especially, I have noticed how healthy eating has been completely abandoned...sometimes because I feel like eating nothing...and other times because of the desire for 'comfort' food or just poor choices. For example...yesterday's lunch was re-heated coffee, chocolate chip cookie and an apple. Hmmmm...

Thanks for this encouragement. I will get back on track and try not to allow my feelings to affect my food intake!

Love ya my friend. Thanks for the practical help.
Hugs,
Joy

Blogger Digging for Pearls said...

Wow! Lots of foods to choose from!

Prayers and blessings today,
Pearls

Anonymous Kelly said...

Thanks for the "grocery list"! Just read my Proverbs 31 magazine and especially enjoyed your story :) You are a motivation for me to eat clean!! Thanks again :)

Kelly

Blogger Deanna said...

Zoe, thank you so much for this. I looked you up after reading your cover story this month in P31 mag.

I am no longer a "start Monday" type dieter, but with this one I will be starting Monday. My first step will be cutting out simple sugars. Some are so obvious, which will go first, and then the hunt is on.

Thanks again. Please write more about this from time to time.
Deanna

Anonymous Tekesha Austin said...

Lysa your testimony and books has been such a blessing and an inspiration in my life and spiritual walk. I was seriously contemplating a divorce and I received an email from a friend and the topic you were speaking on happened to be on marriage, GOD was truly speaking to me. Since that day which was less than a month ago I purchased What Happens When Women say Yes to GOD, read it and it truly ministered to my soul, Next I purchased Being more than a good bible study girl--Truly Awesome!! My husband bought me What Happens When Women Walk in Faith on yesterday, I am loving it already. I am called to ministry and I know this conference is for me. My grandmother always tell me that I should have been a counselor she also prophesied to me saying GOD was going to use me for his Glory and to minister to other young woman. I know that GOD has a calling on my life and I just want to do his will only. I came into contact with Proverbs 31 ministry by divine order and I know that through your ministry GOD is going to help me to help others. Be Blessed!! Love Ya!! Oh I also purchased a NIV study BIBLe I have a Bible but this one teaches the word more understandable.

Anonymous Anonymous said...

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