How to Eat Clean

How to Eat Clean

How to Eat Clean

Trainer Scott offers nutritional guidance and meal plans along with his personal training.  Trainer Scott Personal Training believes in a high protein diet after workouts to heal recovery and add lean muscle.  Here are some of his guidelines on How to Eat Clean and to keep you on track;

Trainer Scott Meal Plan

Trianer Scott has been working with nutrition and exercise his whole life.  So, what does he eat?  Here are some of his diet tips.  He cycles carbohydrates, meaning he has low, medium and high carb days.  Depending on whether he’s working out of playing tennis that day.  His diet consists of high protein (about 100-150 grams a day), low to medium carbs (50-200 grams a day), low fat (40-100 grams a day), and lots of fiber (from grains, fruits and vegetables).

THIS IS GOING TO SOUND LAME BUT IT IS VERY TRUE!  THE BIGGEST KEY TO EATING RIGHT IS MOTIVATION AND PREPARATION!

Example 1

breakfast – 2 eggs, oatmeal, apple

snack – bison jerky

lunch – chicken breast with vegetable (romaine lettuce, zucchini, squash)

snack – protein shake

dinner – top sirloin (4-5 oz medium rare) with salad and soup (Amy’s soup, Scott uses all kinds to mix it up so he doesn’t get bored)

Example 2

breakfast – protein shake, banana

snack – morning rounds (get it at whole foods, made by ozery bakery)

lunch – chicken breast with vegetable (romaine lettuce, zucchini, squash)

dinner – cod with soup

Example 3

breakfast – cereal with almond milk with peanut butter

snack – morning rounds (get it at whole foods, made by ozery bakery)

lunch – chicken breast with vegetable (romaine lettuce, zucchini, squash)

dinner – cod with soup

Extra tips and notes

Scott uses olive oil and salt and pepper on his meats, chicken, and fish

Protein shake are Orgain and Vega products

More tips from a dietician

1. Drink more water. Ideally half your pound weight in ounces…so if you weigh 150, 75 ounces is your goal which is a little over 2 quarts. If you are active you need more and if you drink coffee or eat a lot of salt, sugar, or caffeine, you will need to add more to your daily goal.

2. Eat breakfast. Eating breakfast is good for both weight loss and overall health. Studies (and my personal experience) show that when you eat a good nutritious breakfast, you are less likely to overeat or snack on crap later in the day. And yes, I’m sure some study used the word “crap”!

3. Eat more veggies. This one is HUGE! And we ALL know we need to eat more veggies. At least 5 servings a day is ideal (1 cup=1 serving). They are low calorie, nutrient packed, and will fill you up so you don’t have room for the junk.

4. Eat more fruit. This is a challenge for a lot of people who have been brainwashed into thinking fruit is bad because it is “sugar”. Fruit is full of nutrients and STILL lower calorie than most sweet snacks. Aim for 5 servings a day too (1/2 cup=1 serving). When I eat more fruit, my “sweet tooth” disappears!

5. Avoid sugar. Processed sugar is not necessary to the human body, we don’t need it! Plus it’s highly addictive (you know what I am talking about) and one of the biggest culprits for the rise of obesity in children and adults in this country. Notice how I said “avoid sugar” not NO sugar. I’m not crazy! I like the occasional vegan cinnamon roll or snickerdoodle cashew milk ice cream too, just read your labels because there is hidden sugar in places you can’t even imagine!

6. Avoid trans fats. Trans fats are also hidden in your food, but mainly in packaged and processed foods, so the more you eat real, whole foods, the less you need to worry about trans fats. They are a cheap way to give foods a desired texture and taste and most commonly show up on labeling as “partially hydrogenated oils”.

7. Avoid artificial ANYTHING (coloring, flavoring, sweeteners). It’s sad we even have to worry about this one, but our government has not caught up with the rest of the world in banning many of these substances in our foods. Bummer! But we can do our part by reading labels and learning the dangers of artificial stuff (mostly chemicals) added to our foods to help them get a certain color, taste, shape, or shelf life.

8. Avoid dairy. I know what you are thinking. “I can’t live without cheese”. I was the same way. It took me 10 years to go from vegetarian to vegan because of my precious cheese! But dairy is the highest inflammation causing food we can put into our bodies and so many of us are suffering from illnesses, injuries, and pain that is caused by inflammation in our bodies. Plus…we’re the only species that drinks another species’ milk…gross me out the door!

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Trainer Scott Meal Plan

Some healthy eating after a brutal workout at Trainer Scott Personal Training in Denver. #Bootcamp #personaltrainer #gym #denver #colorado #fitness #personaltraining #trainerscott #bodybuilder #bodybuilding #deadlifts #deadlift #glutes #quads #hamstrings #hamstring #hammies #squats #squat #lunges #legs #dinner #diet #weighttraining #men #healthy #sushi #buff #strong

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