Eat Lean and Clean - Quick and Simple
"I don't know what to eat. I do not have the time to eat healthy. I'm gaining weight. My cholesterol is high. I'm taking Lipitor. My back aches. I'm overweight. My blood pressure is too high. I'm always tired. Can't sleep at night. Can you help?" Does this sound like someone you know? A major part of the solution is to eat lean and clean. Here's how.
To eat lean and clean you are eating predominantly and, if possible, exclusively unprocessed foods and you are predominantly eating plant-based products. That is the primary source of nutrients and the best source of healthy eating. Lean and clean means cut out the bread, pasta, dairy products and anything that is processed and has fat and sugar in it. Lean refers to minimal fat and sugar.
If you're looking for a boost to your weight loss program, try juicing. Eat fruits, vegetables, sweet potatoes, egg whites, chicken breasts, fish, oatmeal and brown rice. Use olive oil sparingly. Use ketchup, mustard and many spices to enhance flavor. Drink only water as your beverage. Get your juices by eating fruit. Try this for four to eight weeks and include complete body exercises so you do not lose muscle mass. Stay well hydrated. Our metabolisms slow as we age. By eating the food items mentioned you will get what you need to eat and be satisfied. Eat frequently and pre-prepare things like brown rice and egg whites and chicken breasts. Unprocessed food is generally not calorie dense. Processed food is very calorie dense which means small portion equal more calories.
The biggest complaint about eating healthy is lack of time. If you follow the simple and effective approach of pre-cooking brown rice, sweet potatoes, egg whites, chicken breasts and other items, you have some basic food items ready for the microwave oven. Keep an ample supply of frozen vegetables and fruits as well as canned black beans and other canned beans, you will prepare a meal as quickly as a frozen TV dinner. By the way, stay away from buying any frozen pre-prepared meals. They are not so healthy.
A couple of weeks ago, I was very busy and found myself falling back to unhealthy convenience foods which are low in nutrients, high in salt, fat and sugar. Here's how I fixed that:
First, I pre-prepared egg whites. I bought two dozen eggs from vegetarian fed chickens. Using a large frying pan, I placed some olive oil into the pan and set the heat at medium. I prepared the egg whites by separating the yolk from the egg whites into a bowl of about 12 to 14 eggs. Then I poured the egg whites into the frying pan, covered it and turned the heat to medium low. Cook the egg whites covered on low heat and they will cook completely even with such a large quantity of eggs.
Second, I pre-cooked brown rice. I pour seven cups of water into a large cooking pot on the stove and bring the water to a boil. Add three cups of brown rice, turn the heat down to low and cook covered for 40 minutes.
At home, I simply place brown rice, some egg white, black beans and frozen vegetables on a plate with some olive oil. I place it in the microwave for 6 minutes, remove, add spices, ketchup, mustard, old bay or whatever you may like and you have a satisfying, nutritious meal in only a few minutes. Are you eating at work? Place the food items in a microwavable container and you have a quick, nutritious option for work.
For anyone looking for a quick and simple way to eat nutritiously, this lean and clean eating approach will take care of business.
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The author of this article is Lt. Col. Bob Weinstein, USAR-Ret., boot camp fitness instructor and personal trainer, www.beachbootcamp.net, 954-646-5351.
Lt. Col. Bob Weinstein, USAR-Ret.