Happy Eating

BUY LOTS OF:

All Veggies	Leafy greens, Zucchini, Squash, Broccoli, Kale, Cauliflower, Spinach, Green beans, Bell peppers, Onions, Carrots, Asparagus, Brussel Sprouts, etc. I love baby spinach salads mmm mmm!
Seafood	Look for “Wild”: Salmon, Ahi, Mahi Mahi, Snapper, Halibut, Flounder, Shrimp, Scallops, Mackerel, Bass, etc.
Poultry/Meats (Organic, grass/vegetarian fed)	Chicken, Turkey, Bison, Beef, Lamb, Venison, Chicken sausage, Pork, Canadian bacon, Bacon (nitrate free preferred). Be sure to rotate your meats! You don’t have to eat only one kind every day:)
Eggs	Antibiotic and hormone free. Look for the phrases “from free range chickens” and “vegetarian fed”
Fruit	Every kind you can think of! Berries and apples are best!

Nuts and nut butters	ALL KINDS- Almonds, Peanuts, Macadamia nuts, Pistachios, Cashews, Pecans, Walnuts, Pine nuts (raw preferred). Fav PB: Costco (Laura Scudders) and Trader Joe’s brand. *Offenders- Skippy, Jiff, Reeses, and all those “big” brands. Skippy has a “natural” kind that’s better.
Seeds and their butters	ALL KINDS- Sunflower and pumpkin are great for snacking. Sesame seeds are great in meat dishes and vegetables. Chia, flax, poppy, etc, and their oils. * Special tip: Chia seeds and flaxseed oil are great to put in smoothies!
Avocado	I know it’s a fruit, but it deserves being noticed separately;) Eat lots of it! Great for energy, fat burn, hair and skin.
Olives (unpasterized)	Green, Black, Pink
Salsa and Pesto	The best ones are in the refrigerated section. Make your own when desired. NO CANOLA OIL!
Teas	(herbal)- Green, Chamomile, Ginger, Dandelion (great for liver detox), etc. Matcha is nice for energy! Client fav: Cinnamon Apple from Celestial Seasonings. It tastes great and has a lot of fantastic herbs. *Cinnamon helps regulate insulin, therefore, regulates blood sugar.
Herbs and Spices	Garlic, Ginger, Oregano, Basil, Thyme, Curry, Turmeric, Cinnamon, Himalayan Pink Salt, Cumin, Rosemary, and all other natural spices/herbs.
Coconut Water	Look for REAL coconut water over the concentrated brands. My favorites are: Real Coconut Water, Vita Coco, One Coconut Water and UFC.
Almond and Coconut Milk (unsweetened)	I LOVE unsweetened vanilla almond milk. It taste amazing. I buy the Trader Joe’s brand and Almond Breeze.
Stevia	No calories, doesn’t raise bloodsugar, and is much sweeter than sugar.
Gluten Free Flour	Almond, coconut, brown rice, arrowroot, buckwheat, sorghum, millet, amaranth, flax meal.
Pasta sauce	All kinds with tomatoes being the #1 ingredient. No canola oil or cream!

BUY MODERATE AMOUNTS OF:

Canned Tuna	In Olive Oil or Water
Good Carbs	Brown Rice, Quinoa, Sweet potatoes, Yams, Squash, Potatoes (make sure you eat the skin. because it’s the most nutrient dense part. Toss out some of the middle), Yams, Squash
Beans	Black, Kidney, Garbanzo, Pinto, Lima, etc.
Cooking oils	Olive (best cold), Coconut (best to cook with), Ghee (clarified butter), Sesame, Avocado, Macadamia
Hummus	Look for ones that aren’t made with Canola oil. Olive oil based preferred.
Honey	Raw is best. Antibacterial, antiviral. Available anywhere!
Health Bars	Lara bars, Raw Revolution and other wheat/soy/corn free, lower sugar type bars.

(Below is not for the lactose intolerant)

Yogurt	Plain, Greek Yogurt: Fage, Chobani, Wallaby, Trader Joe’s Mocha and Chocolate European style yogurt(delicious with low sugar). Stay away from all yogurts containing more than 20 grams of sugar. Look at the nutritional info! Also, you can use this to sub for mayo and sour cream. It’s a cool trick to still have creamy dishes. MMM!
Raw, organic cheese(best option)	Organic Valley, Kerrygold. Feta and goat cheese are amazing in salads, soups, omelets and sandwiches.
Organic cottage cheese and ricotta cheese	0-1% milkfat
Raw, organic milk (Low fat is recommended, but you can also have full fat in the morning of extreme high active days.)	Raw means it hasn’t undergone the pasteurization process and, therefore, still contains all initial vitamins, minerals and digestive enzymes (can usually be digested by the lactose intolerant because of this). Second best option is organic.

Dark Chocolate (70% cocoa or more)

Try to get bars that have a lot of mini squares. It feels like you’re eating more when you have more squares.

BUY LITTLE OF (Active days only. Eat sparingly):

Oats/Oatmeal	Plain (you can add a LITTLE bit of honey, PB, dark chocolate chips, banana and/or maybe some milk sparingly. Get creative!).
High-fiber Gluten Free (best option) or Sprouted	Bread, pita bread, tortillas, crackers(look for fiber), frozen waffles and/or pasta (brown rice). At LEAST 2 grams of fiber or more per serving. If you’re sensitive to sprouted (ex. stomach problems) then use gluten-free only.
Cereal (Only if it’s a MUST have. I only put this on here since everyone fights me on giving up cereal. I figured I might as well give you the best options.)	Cherrios and other high fiber, gluten-free options. CONTROL PORTIONS! Don’t eat this more than 1-2 days a week
Granola (Eat only on super active days)	Watch for sugar overloads!!! Good granola is hard to come by. Oats should be the FIRST ingredient. I buy the Honey and Flax granola from Fresh and Easy. No more than 16 grams of sugar for every 2/3 of a cup. (Try to eat this once a week or so based on your activity level)

**Jams and Jellies aren’t recommended, but if it’s a must have in your diet make sure the first ingredient is fruit and not sugar. I like Trader Joe’s lower sugar jam. A neat trick is to mash real berries with some honey to make your own “jam”. It’s healthier and tastes amazing!)

 

Recipes

Tuscan Chicken with Beans
Servings= 2

Ingredients:
About 6 ounces of chicken breast (chopped)
1 cup low sodium diced tomatoes flavored with garlic and onion, drained
2/3 of a cup no salt added canned white beans, rinsed and drained
2 tsps balsamic vinegar
1 cup salad greens
1/4 chopped almond
Step 1: Toss chicken, tomatoes, beans and vinegar in a bowl.
2: Divide the greens between two plates and top with chicken mix above. Sprinkle with almonds.
You can also have 1/4 cup of brown rice or ONE piece of pita bread.

Chickpea salad
Servings=4

Chickpea salad
Ingredients:
1 tbsp olive oil
1/2 med onion, chopped
2 cloves garlic, minced
1 tspn curry powder
1/2 med yellow bell pep, chopped
1 can (28-32 ounces) no salt added diced tomatoes
1 can chickpeas (16 ounces), rinsed and drained
1/2 cup fresh or canned pineapple
2 cups thinly sliced fresh spinach
1. Heat oil in large nonstick skillet or Dutch oven over med heat. Add onion, garlic and curry powder. Cook, stirring occassionally, for about 3 mins, or until the onion starts to soften.
2. add bell pepper, tomatoes, chickpeas and pineapple. Reduce the heat to med-low and simmer for 10-15 minutes, or until heated through. Stir in the spinach during the last 5 imns of cooking. Divide evenly amoung 4 plates and top with 1/4 of an avocado.
You can also have 1/4 cup of brown rice.

Chicken with Honey Mustard and Pecan Topping
Servings=2

Ingredients:
7 ounces boneless, skinless chicken breast (grilled)
2 tbsp plain greek yogurt
4 tspns honey mustard
1/4 cup pecans toasted and chopped
1. Cut chicken breasts into thin diagonal slices. Lay them out on 2 separate plates.
2. In a small bowl, combine the yogurt and honey mustard. Mix well. Dollop on to chicken and sprinkle with pecans.
Eat it over a bowl of salad or 1/4 cup of brown rice and some veggies.

Zesty Chicken Fiesta
Servings=4

Ingredients:
2 cups cooked chicken (10-12 ounces)
1 can (15 ounces) low-sodium black beans, rinsed and drained
1 can (14 ounces) no-salt-added diced tomatoes (with juice)
1 tbsp chili powder
1/4 plain greek yogurt
1. In a non-stick skillet combine chicken, beans, tomatoes and chili powder. Bring mix to a simmer over med-high heat. Reduce the heat to med and cook, stirring occassionally, for about 5 mins. Divide evenly among 4 salad plates and top each with 1/4 cup of the avocado and 1 tbsp of the plain yogurt.
You can add a small amount of hummus (2tbsps) to add flavor.

Terri Salad (Come on, I’m allowed to name something after me)

Ingredients:
Salad mix
Tomatoes
Alfalfa sprouts
Cucumber diced
Olives (5-6)
Feta cheese (one serving)
Onion, diced
Avocado (1/8)
Mushrooms
1. Throw it all together and add 4 ounces of your fav meat on top. Isn’t it fun? Sometimes I mix it up and throw in some chopped zucchini. Put in your fav raw veggies. For dressing I either make my own (olive oil, lemon juice, garlic. Or mix balsamic vinegar, olive oil and honey mustard) or I buy a few good ones you can buy at the store. Don’t buy ones with high fructose corn syrup! Look for good ingredients like apple cider vinegar and low sugar. Also make sure it isn’t ridiculously high in calories!
Turkey burger- 1/4 lb ground turkey or 1 prepackaged, Garlic powder, oregano, 2 slices roasted red pepper, 1whole wheat bun and 1/4 avocado. (See approved condiments). You are also able to have something on the side like a serving of fruit, cottage cheese or small side salad.

Veggie sandwich

1 whole grain roll ( I like Udi’s Gluten-free multi-grain hamburger buns), olive oil, 1 sliced tomato, 1/4 cup basil, 1 ounce mozzarella, 1/2 cup broccoli florets, 1 cup minestrone, 1 serving of fruit.

Brush one half of the roll with olive oil(toasted), Top each side with tomato, basil and mozzarella. Add broccoli to soup and heat. End the meal with a delicious, juicy piece of fruit!
Fajitas- 4 ounce skinless, boneless chicken breast (or turkey), 1 tsp olive oil, chili powder, lemon juice, 1 tbsp minced garlic, 1/2 julienned green, red and yellow pepper, 2 corn tortillas (6 inch), salsa, nonfat plain yogurt and 1/8 avocado. Heat oil in pan and add onion and garlic right away. Now add chicken and peppers and season with as much chili powder to your liking and a spritz of lemon. Warm the tortillas in oven or on stove. Serve chicken mix on tortillas and top with salsa, avocado and a spoonful of nonfat plain yogurt (tastes just like sour cream. Trust me)
If you have ANY questions on products just ask:) Also, if you are in the mood for something in particular just ask whenever. For example, if you’d like a pasta dish specifically I know a ton!
TIP- Some amazing seasonings you can buy are 21 seasoning salute from Trader Joes or Mrs. Dash. Get creative with your herbs and spices!

❤ Terri the Trainer

PS. Many more to come!