Fit ‘n’ Healthy: Clean Food for a Lean Bod’

Most of you want to eat well, but I believe there is a lot of confusion about how to go about it.

Don’t feel bad, it’s not your fault.

Who can blame you for all the confusion when there are so many different diets out there?

Well, get your scissors out because today I am giving it all to you. Try the sample Clean Eating diet as outlined below along with at least 30 minutes of exercise a day and tell me you don’t feel better in a week.

Be sure to make substitutions if you have any allergies.

Eat every 2.5 hours and drink water with each meal.

Also, please keep in mind that this menu is just an example.

If you have eaten the food as outlined, drank all your water and you are still truly hungry, then feel free to add other clean foods as you see fit.

If you are training intensely, then you may need more food to supplement your caloric needs.

Please listen to your body and feed it the clean foods it needs.

Breakfast: One cup of cooked oatmeal with cinnamon and ¼ cup of unsweetened apple sauce (or crockpot porridge as below).

Snack: Eighteen almonds and one small apple.

Lunch: Whole grain wrap with four-ounce grilled chicken breast, lettuce, three slices of tomato, cucumber and sweet pepper.

Snack: Grapefruit with ½ cup non-fat cottage cheese.

Dinner: Four-ounce grilled salmon with garlic, onions, dill and lemon juice. One-half cup of brown rice. One cup of salad with balsamic dressing.

When I refer to eating clean, I mean you consistently eat high-quality foods that are basically free of all unnatural additives. Clean foods are those without man-made sugars, hydrogenated fats, trans-fats and other unnecessary ingredients, salts and chemicals.

At first glance, eating clean might sound boring, but if you’re creative and pretty good with spices, you’ll be surprised at all the clean food you can create and eat that taste really good.

The motivating thing about eating clean is that it works. It is the only way to live a long healthy life without really having to diet again.

It is the only way to feed your body the vitamins and minerals that it needs to survive in this stressful world. It feeds us the energy we need for our bodies to do all the things we ask of them in a day.

Summer is coming quick and none of us is getting any younger, so get your clean eating schedule and start feeling good about you.

The following recipe is very tasty. It makes enough to last you the entire week and my kids love it.

Crockpot Porridge


· ½ cup cracked wheat

· 1½ cup steel cut oats

· ½ cup rye flakes

· ½ cup brown rice

· ¼ cup wheat germ

· 6½ cups water or any combination of liquids including water, rice milk, soy milk, almond milk, goats milk and/or water to equal 6½ cups

· ½ cup raisins

· ½ chopped dates

· 1 tablespoon best-quality vanilla

· 1½ teaspoons vanilla

· Pinch nutmeg


Add any dried fruit you may like to this dish, it is very forgiving.


Place all ingredients in a three-quart-or-greater crockpot.

Stir well to combine all ingredients.


Set on lowest cooking temperature and cook overnight.

If your crockpot cooking time is set by length of cooking time, set for the longest cooking time and lowest heat.

Spoon into cereal bowls in the morning and serve piping hot.

Yields six to eight one-cup servings


Try unsweetened applesauce instead of sugar as a sweetener … delicious!

This column is provided by Peak Fitness. Mrs. Lee Randell is an ACE certified personal trainer. Contact information and past articles are available at Anyone who wants to begin an exercise program should consult their physician first.

This column is provided by Mrs. Lee Randell, independent fitness consultant, who is an ACE certified advanced health and fitness specialist and personal trainer. You can reach her at

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