Category Archives: Grocery List

Clean Diet Myth Busters and Cave Man Measurements

Every now and then clean eating comes up in conversation – I think sometimes people feel obligated to confess or provide me with a reason why they can’t eat a certain way (wish people wouldn’t feel pressured around me! ūüôā I am totally not judging! We all live life with different priorities and we must enjoy life how we each see fit)…anyway…–It does always surprise me how many people think that clean eating can be boring, bland, or expensive!


The Discovery: Cave Man Measurements

My Husband is a Total Cave Man (and I love him for it)

Normally I do all the cooking, but since I have been preggers and sick with a virus, my trusty husband has stepped up to the plate. ¬†He has surprised me – really learning his way around the kitchen so fast and picking up tons of tricks along the way. ¬†I’ve been giving him directions using “man-measurements” to help him not feel overwhelmed. For example – instead of having him follow a normal recipe, I’ll have him cook the same thing but use measurements like “handful of this” or “two heaping spoonfuls using an eating spoon”. ¬†Because of these man-tricks I think its making the kitchen much more manageable. ¬†I hate reading recipes anyways, so I can’t imagine what it would be like for a guy who is never in there!

My food blog, http://www.faithkeith.com, will probably start filling up with more recipes in that “Man-food” category and some might even have those “man-measurements” ūüėõ

Myth Buster: Eating Clean breaks the bank?

Eating clean has been CHEAPER for us. You’d be surprised! Sure, some ingredients will cost you at the beginning (like if you have to replace sugar for stevia – and stevia IS ¬†more expensive than GreatValue sugar), but you can use normal spices, vinegars, and sauces to create amazing meals. Frozen veggies, fruits and meats are your best friend!

Myth Buster: Frozen produce fresher than fresh produce?

YES! Often times, yes it is. Because veggies and fruits are often flash frozen once harvested VERSUS your fresh produce traveling miles to your grocer, then sitting there till you buy it, then again sitting in your fridge till you use it. Ha! Who knew?

Have any other myth busters to share? I am SURE many of you have encountered people with concerns like the ones I described (or maybe these are YOUR concerns?) and unfortunately it is a road block for them from trying out a lifestyle of clean eating. ¬†Hopefully these tips will help if you’re ready to give clean-eating another go! ūüėÄ If you have any questions, ask away!

Coconut Milk

So Delicious - Coconut Milk Sugar Free

If I need milk it is usually in very, very small quantities Рlike for a smoothie, baking, or the occasional cheat bowl of cereal. Almond milk is usually my go-to, till I found THIS!!  SUGAR FREE Coconut milk! It is sweetened with STEVIA (not splenda!). Check out theses nutrition facts!

Solves any dairy, soy, and sugar issues you may have with milk!

I love it. ¬†Of course, if you don’t like the flavor of coconut, the flavor will probably be more prominent to you if you use it raw.

Here is one of my new preggo favs to go along side my breakfast protein:

Berry Delicious Smoothie

  • 1 cup frozen berriesBerry Delicious Smoothie
  • 1/4 cup So Delicious Sugar free Coconut Milk – original
  • 3/4 cup water
  • 2 packets Truvia (or sweeten to taste)
  • juice of 2 lemon slices (optional)

LiveFit Trainer: Day 1

Phase 1 Overview | Next Day

Here we go!¬†Day 1 of Phase 1! You ready to workout with me (and Jamie Eason ^_^)? I will be posting the links to Bodybuilding.com’s resources for their LiveFit Trainer as well as my own comments. ¬†I will try my best to make it VERY clear who the author of the content is, but if you have any questions or comments please let me know!

The Diet

Click here for the diet, diet tips, video about the supplement suggestions and even clips for exercises if you do not know how to do them properly.

I will not be taking any of the suggested supplements but I WILL be taking a multi-vitamin, Super B-complex and Fish Oil 300mg daily.  This is merely a preference for me during my pregnancy.

The Workout

  • Wide Pushup (standard or on knees): 3 sets of 12 reps
  • Dumbbell or Barbell Bench Press: 3 sets of 12 reps
  • Flat Bench Cable Flyes: 3 sets of 12 reps
  • Narrow Pushup (standard or on knees): 3 sets of 12 reps
  • Overhead Triceps Dumbbell Extension: 3 sets of 12 reps
  • Triceps Pushdowns: 3 sets of 12 reps

Click here for the workout (conveniently in printable format! Thank you Bodybuillding.com!)

If you are doing the LiveFit Trainer as well I would love to know! Let’s keep each other accountable and motivated! Twitter: @thefaithkeith


I can’t belive this cost $115

Grocery list
Dairy
2% cottage cheese
O-organics Plain yogurt (only 6g of sugar! but im still in search for a lower sug count or ZERO)
2% milk

Produce/Veg
Cantaloupe
Mandarin oranges
Bananas
Pomegranate
Strawberries
Russet potatoes
broccoli (flash frozen is sometimes more packed with nutrients than “fresh” because it is frozen immediately after harvest)
Carrots, peas, and green beans combo (frozen)

Meats
Ground turkey
Chicken breast
Ground Top Sirloin
Scallops (frozen at sea)

Deli
Shaved deli turkey (not packaged…that has too much sodium)
Prosciutto
Sliced Chicken

Bread
double fiber bread
whole wheat hogie bread

Supplements
Yogi Tea – Defense sampler

Snacks/Misc.
Organic dehydrated apple rings
Organic dehydrated non-sulphered mango pieces
Jello Sugar free Pudding – Boston Cream pie (*New flavor)


Don’t look!

I have been really maintaining my focus and it has been surprisingly easy!! No pain-staking deprivation feelings! I have not been trying to do anything (ie “lose weight”), but eat right and clean (no junk). Today I weighed in and I lost weight! ?????? how funny….well, I will continue rocking this and tonight I am looking forward to a 30 minute run. I remembered the rule: “If the scale becomes your god, don’t look”. I pulled my focus away from the “goal weight” and made my new goal to be “eat clean”. That made quite a difference in even my attitude. Like I said…this week was surprisingly easy.

Cheers,
FSK

Weight report: 119.6

Grocery list
Dairy
2% cottage cheese
skim milk
Produce/Veg
assorted fruits
onions
broccoli (flash frozen is sometimes more packed with nutrients than “fresh” because it is frozen immediately after harvest)
baby carrots
bok choy
Meats
Ground turkey
Chicken breast
Deli
Shaved deli turkey (not packaged…that has too much sodium)
Sliced deli black forest ham (for omelets)
Bread
Jalepeno tortillas (for wraps)
whole wheat berry bread
jewish rye
Supplements
fish oil
Emerald Green (order through rep)

Happy healthy eating~


Protein and Fiber Menu

Grocery List
ground angus
all natural chicken breast
top sirloin, sliced (fajita style)
asparagus
broccoli
green bell peppers
large eggs
skim milk
2% milk
vanilla soy milk
oatmeal
raisin nut bran
Kashi honey O’s
Kashi summer berry blend granola
strawberries
blueberries
bananas
all natural smooth no-stir peanut butter
tuna in water

This Week’s Menu:
Monday – Angus spaghetti with broccoli florets
Tuesday – Chicken breast stuffed with a bit of cheddar, asparagus, and garlic-lemon-pepper rub served with wild long-grain rice
Wednesday – Date night (swapped with the usual Thurs. to see Harry Potter on opening night! ^_^) We will be eating out, so I will post more on “Eating Right When Eating Out”.
Thursday – fajita steak with peppers over mexican rice
Friday – Angus burgers
Saturday – grocery shopping day, so who knows! (partly depends on what is on sale ^_^)


Grocery, grocery, grocery

PRODUCE
red cabbage
broccoli
red, yellow and green bell peppers
yellow/white onions
avocados
yukon potatoes (husband’s BB workout requires heavy starch in carbs)

SPICE/ETHNIC
cayenne pepper (I am almost out!! I love cayenne!)
garlic chili paste (another fav that I am uber low on!)

CANNED/MEAT/POULTRY/FISH
tuna in water
all natural chicken breast
wild alaskan salmon

DAIRY
skim milk
2% milk (the husband does NOT like skim for his protein shakes)

MISC.
all natural no-stir peanut butter (for the husband’s protein shakes. I get my fats from nuts and avocados)
flax seed
raisins
raw almonds
sugar free pudding


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