Grocery Store Tips for Fruits and Veggies

clean and dirty veggies and fruits

clean and dirty veggies and fruitsDid you know that eating clean does not mean that you have to  shop at a specialty grocery store? Sometimes it’s makes it easier and some items are actually LESS expensive at places like Whole Foods and Trader Joe’s, but good food can be found at just about any store, you just have to know what to look for.

You also don’t necessarily have to buy all all organic either! According to EWG’s Shopping Guide to Pesticides in Produce the “Dirty Dozen” are fruits and vegetables which have the most pesticide residues and are the most important to buy organic and the “Clean Fifteen” is a list of produce you should be just fine buying in the non-organic section of your grocery store.

Clean Fifteen

Asparagus

Avocados

Cabbage

Cantaloupe

Sweet Corn

Eggplant

Grapefruit

Kiwi

Mangos

Mushrooms

Onions

Papayas

Pineapple

Sweet Peas

Sweet Potatoes

Buy Conventional

Dirty Dozen

Apples

Celery

Cherry Tomatoes

Cucumbers

Grapes

Hot Peppers

Nectarines

Peaches

Potatoes

Spinach

Strawberries

Sweet Bell Peppers

Kale/Collard Greens

Summer Squash

Buy Organic

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Turkey & Cauliflower Scramble

Clean Eating Breakfast Scramble

Clean Eating Breakfast ScrambleGet a good dose of veggies and fuel up with this high protein breakfast!

Ingredients

  • 3/4 Cup Chopped Cauliflower
  • 1 handful of fresh spinach
  • 3 Egg Whites- beaten
  • 3 oz ground cooked Turkey Breast
  • 1 tbsp shredded Parmesan cheese

Directions

Cook up ground turkey in skillet and set aside.

Spray skillet with cooking spray or a 1 tsp of coconut oil and cook cauliflower and spinach over medium heat until spinach is dark green.  Add Egg whites and cheese and gently “scrambled” until almost cooked. Add cooked turkey and continue scrambling until eggs are done.

Enjoy!

Want more recipes like this? Sign up for my Newsletter and Clean Eating Plan!

 

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Thirsty Thursday – Niki G’s Valentine’s Day Protein Smoothie

protein smoothie

protein smoothie

An ice cold smoothie in the winter? Absolutely! Especially when it’s packed with protein and includes “chocolate” and strawberries! However, this recipe uses carob chips. Unlike chocolate, carob is naturally sweet, low in fat, high in fiber, has calcium, has no caffeine.

Rehydrate and get the goods your body needs with this Special Valentine’s Smoothie!

Niki G’s Valentine’s Day Protein Smoothie

8oz Coconut Water

1 Scoop Protein Power, BeautyWhey Hawt Chocolate1/4 Cup sliced strawberries

1 TBSP Carob Chips
1 tsp stevia

4-5 Ice Cubs

Blend well and enjoy!
Happy Valentine’s Day!

Try this smoothie and let us know what you think! #nikigsproteinsmoothie

Also, don’t forget to sign up for my Newsletter———————–>

Get clean recipes, workouts and more!

 

By

Niki Gauthier

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Egg Muffins with Spinach and Feta ~ Niki G’s Simply Eating Clean Recipe

simply eating clean egg white muffins with feta cheese red peppers and onions

simply eating clean egg white muffins with feta cheese red peppers and onionsEggs are great source of protein and they make sense for the morning, especially if your goals is to lose body fat and add or maintain muscle. I mean, who wants to eat fish or chicken that early!?! And personally, I like to save my protein shake for late in the day for a quick snack I can make anywhere. So, I eat eggs just about every morning. I am really loving these make-ahead egg muffins for mornings I have early classes or appointments or for days I just can’t seem to do more than get my two lovely daughters ready and out the door for school.

These muffins are also a favorite during my Bikini Boot Camp Online Nutrition Coaching program and now I am posting them for you!  They make make any breakfast simple, no matter how busy you are. So, no excuses for skipping breakfast now!

Add a serving of oatmeal, Ezekiel Bread, or whole-grain bagel and a serving of fruit for a simply and complete breakfast!

Ingredients

1 1/2 cup (after cooking) spinach
3/4 cup crumbled feta
2 cups egg whites (16 egg whites)

Optional: 1 diced red pepper and 1/2 diced onions

*You will need about 5-6 cups of fresh spinach. Also, be sure that the feta is crumbled up very well before adding to vegetables.

Directions

Preheat oven to 350.

Lightly sauté spinach, pepper and onions.

Combine feta with vegetables and then fill muffin tins evenly. Pour egg whites  into the muffin tins until 3/4 full. Bake for 25 minutes.  Store them in the refrigerate and warm up right before eating.

makes 12 muffins

By Niki Gauthier

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Clean Eating, Simple Garlic Spinach Recipe

Clean Eating Garlic Spinach

Need a quick and simple side dish for dinner? Healthy and good tasting food does not have to be complicated. Whip this up in about 5 minutes and try this Garlic Spinach recipe as a side dish tonight!

Add these foods to your Grocery List!

Spinach

Benefits: A heart-healthy food high in vitamins and minerals, spinach is also a great source of iron and has anti-inflammatory properties.

Garlic:

Benefits: Also a heart-healthy food high in vitamins and minerals, garlic can help reduce inflammation and release toxins in the body.

Clean Eating Garlic Spinach

Serves: 1

Ingredients:

2 Cups Spinach

1 garlic clove, diced

1 tsp Olive Oil

Sea Salt

Instructions:

Heat oil in a pan and brown diced garlic

Add spinach and cook until all leaves are darker green

Move garlic spinach to plate and sprinkle with a dash of spinach.

So simple, yummy and good for you… ENJOY!

 

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Niki G’s French Toast

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Low Sugar, High Protein Breakfast for Active Women!

Save this yummy “clean” breakfast for the weekend when you have more time or make ahead and pop in the toaster for a quick weekday breakfast!

  Ingredients

  • Two Slices Ezekiel Bread
  • 4 Egg Whites
  • 2 Teaspoons Cinnamon (or to taste)
  • I packet Stevia
  • 1/3 cup berries
  • 1 TBLS Omega Swirl Flax Oil, Strawberry Banana*
  • Pam Spray

*Available at Wholefoods

Instructions

  1. Mix Egg whites, cinnamon and stevia in a bowl
  2. Heat a skillet and spray with Pam
  3. Dip bread slices into batter and coat on both sides.
  4. Cook bread slices until slightly browned
  5. Top with Flax Seed Oil and berries

Nutritional Information

Calories: 325   Protein : 22    Carbs: 43  Fat: 6   Sugar 7

For a lower carb, higher fat meal, use one whole egg, 3 white and only have one piece of toast. Use two whites for one piece of toast and serve the other 2 eggs (1 whole, 1 white) on the side.+5 grams of fat -15 grams of protein

Try it and comment below to tell us what you think!

By Niki Gauthier

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Niki G’s Stay Fit and Healthy -Sample Meal Plan

Ozeri Pro Digital Kitchen Food Scale

Want to look and feel your? Don’t DIET, instead EAT to lose! You need to eat healthy and clean foods for a fit body! . The key is 5-6 small, balanced meals throughout the day and planning ahead.

My food plan suggestions will help you not only eat healthy, but also stay satisfied longer so you’ll be less likely to overeat  later. You also won’t feel deprived and you’ll have plenty of energy for your workouts!

First,  start with a healthy kitchen. Measuring cups, measuring spoons and a food scale are essential for a healthy kitchen. If you don’t have one already, this week you should add a Food Scale to your shopping list. Weighing your food will ensure you’re eating the recommended amount of food and not too many or too little calories.

Sundays are food prep days at Niki’s home!

Next, you’ll need to find out how many calories per day are recommended for YOUR fitness goals. The amount of calories (energy from food) needed will vary from person to person. There are several free apps available to estimate your recommended calories like My Fitness Pal.

Then, plan ahead and get to the grocery store! With a solid meal plan in place, you should be able to prepare your food in advance if you don’t have time to cook during the week.  Then, when it’s time to eat, you have something ready instead of grabbing the first thing that looks yummy, or worse… fast food! PLAN AHEAD!

Here’s a sample Meal Plan you can use this week. While it may not be customized for your needs, it can serve as a healthy guideline. You can add or take away protein, carbs or fats based on the estimates you get from the Fitness Tracker.  Feel free to contact me if you need any further suggestions.

Sample Meal Plan for Active Women

Calories: 1,657 Carbs: 160 Fat: 51 Protein: 142

Meal #1

Eggs – Hard-boiled (whole egg), 1 large

Egg – …Egg White, 3 large egg white

100% Whole Wheat Bagel, 1/2 Bagel

1 Grapefruit

Meal #2

Cottage Cheese Low Fat 0.5 Cup

Pineapple Chunks In 100% Pineapple Juice, 1/2 cup

Meal #3

Whole Wheat Pasta 1/2 w/red sauce

Skinless Chicken Breast  3 oz

10 Aspargus Spears

Meal #4

1 Scoop Protein Powder mixed w/water

peanut butter, 1 tbsp

Rice Cakes-Lightly Salted, 2 Cake (9g)

Meal #5

Generic – Balsamic Vinegar, 2 Tbsp

Oil – Olive, 1.5 tablespoon

Carrots – Raw, 0.5 medium

Green Beans – 1/2 cup

Spinach – Raw, 2 cup

Salmon – Baked, 4 oz

Sweet potato – Cooked, baked in skin 0.5 large

Meal #6

Chobani – Greek Non-Fat Plain Yogurt, 6 oz

Blueberries – Raw, 0.25 cup

Want more?

Sign up for my Four Week Bikini Boot Camp program which includes four weeks of Meal Plan and Workouts!

Or, if you live in the Nashville area, sign up for my Boot Camp program to attend classes at Niki G’s Fitness and get a free Bikini Boot Camp program!!!

By Niki Gauthier

 

The entire contents of this website are based upon the opinions of Niki Gauthier and serve for informational purposes only.  The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Niki Gauthier encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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Niki G’s Power Turkey Meatloaf

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Power Turkey Meatloaf

This Turkey Meatloaf is simple to make and packs tons of nutrients into a old time family favorite without all the extra calories and processed junk. My kids love it with a little extra organic ketchup on top!

Ingredients:

1/2  Cup All Natural or Organic Pasta Sauce (I like Newman’s!)

2 pureed carrots

1lb lean ground turkey breast

3/4 cup Old Fashion Oats

1 egg white

Carrot Puree
Peel then boil carrots in water until soft, then mix in a food processor until smooth.
(This can be made ahead and refrigerated until ready to use)

Instructions:

1. Preheat oven to 350
2. Mix all ingredients together and pack into an 8×4 inch loaf pan
3. Cook for 45 minutes
4. Let is stand for 10 minutes before serving

Makes about 4 servings and is great for lunch the next day!

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Niki G’s Turkey and Black Bean Chili

chili

This is an easy to prepare, high protein meal your whole family can enjoy. Made from all natural, clean ingredients, you even can add extra spices and peppers if you like your chili with a little more kick!

Make a big batch for intentional leftovers for a healthy lunch the next day.
Ingredients
1 tbsp olive
1 large red onion, chopped
7 cloves garlic, diced
2 lbs. lean ground turkey meat
5 tbsp. ground cumin
1 tbsp. chili powder
3 cups fresh tomatoes, diced
I cup organic chicken broth
1 (6 oz.) can of tomato paste
2 (15 oz.) can black beans
1 (15 oz.) can tomato sauce, no sugar added

 

Stove Top Directions

Step 1 – In a skillet, sauté the red onion, and garlic cloves in the oil.

Step 2 – Once the onions are translucent, stir in the turkey meat. Continue to stir until the meat is cooked.

Step 3 – Stir in cumin, and chili powder.

Step 4 – Transfer meat mixture into a large soup pot

Step 5 – Add the broth, tomatoes, tomato paste and beans.

Step 6 – Keep at a low and steady boil for about 5-10 minutes to allow the spices to really absorb.

Step 7 -Add the can of tomato sauce

Step 8 – Cool and serve.

 

Makes about 12 1 Cup Servings

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Fitness Resolution Make-over

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If your New Year’s Resolution was to work on your personal fitness, have you stuck to it over the last month? If not, you don’t have give up, and you are not a failure! You can use your experience to learn what doesn’t work for you. Next, you may need to change the way you think about your goals and how you plan to get there.  Start by focusing on what actually works for weight loss, health and fitness resolutions and how we can get that resolution to stick for a lifetime.

What doesn’t work (Not realistic) Works! (Realistic)
I am going to lose weight this year I will keep an exercise and diet journal for at least one month
I am going to exercise 6 days per week starting Jan. 1st! I am going to schedule workouts and treat them like very important appointments I must work around
I will eat healthier I will spend time each weekend preparing a meal plan and grocery list for the week.
I will not eat any carbs until I reach my goal I will focus on “clean” foods and avoid processed foods
I will lose 20lbs by Spring I will run a Half Marathon (5K, 10K, etc) this Spring
I will banish all my favorite sweets and high calories foods from my life I will allow myself to eat my favorite foods once per week.. and enjoy it!

 

I always recommend small goals at part of a much bigger plan. Decide on resolutions that promote a specific action! Instead of resolving to “lose weight,” “get fit” or “get healthier” start with the a more specific new goal such as resolving to be more committed to yourself and your goals or to be more consistent with your actions. Then define a plan that focuses on the daily actions you will need to take and new habits you will have to make to achieve your personal fitness goals!

 

Remember, creating that New Year’s Resolution to lose weight or get fit is only the first step of your commitment to improving your fitness level! Words are easy, daily actions are challenging. Buddy up with a friend or join a program to stay accountable for those actions.

Your commitment to yourself will be tested almost daily….like bad days at work, your kids’ schedule, traveling, days that are too hot, too cold, etc…  But by staying committed and consistent with your actions like the ones above, you will create lifelong habits and you may actually not need to make a personal fitness resolution ever again!

Niki  Gauthier

Owner of Niki G’s Fitness 

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