Hello Clean Eaters,
I have finished my two appearances in Chicago. They both went splendidly and were totally packed. I hope I was able to enlighten some attendees with the magic that is Eating Clean. I am now about to take in some sites with my husband before heading back to snowy Toronto. I have been neglecting the blog this week because of my insanely busy schedule, but I have some info for all of you below including Q & As. Enjoy and have a fantastic weekend.
The Eat-Clean Diet has been written up in Elle UK. Check it out here.
The Eat-Clean Diet has been included in AOL's list of diets. Check it out here.
The WINNER of The Eat-Clean Diet Body Makeover Challenge is Melanie Nevins. Read her story and winnings here.
Q & A:
Q: I am also looking for a protein powder that doesn't contain whey, what are some other options that are clean and pleasant tasting?
A: I like Living Harvest Vanilla Spice and Raw Power. They both relatively clean and good tasting. By the way, I am not endorsed by either of these companies.
Q: My question is why you recommend Bison over lean beef? I bought a package of ground bison and compared it to 96% lean beef and the lean beef had a gram less fat per serving. Is fat the reason for the recommendation or is it for other nutrional values?
A: I recommend bison as a way to switch it up and attain a new set of nutrients. It’s good to have variety in order to avoid boredom.
Q: Hi Tosca! When you talk about Cal Mag is it liquid form? How do you know what dosage, mg, grams to take? If it is liquid do you mix it or just down it? I've looked at it in health food stores, but too overwhelmed by all of it. Thank you so much for your time!
A: I take Cal-Mag in liquid form. I take 2 giant tablespoons straight out of the bottle. I don’t know what dosage it is for this particular supplement. I would recommend chatting with someone at a health food store or a complementary alternative medicine professional.
Q: I have a question...how do you improve your posture if your shoulders curve in? What weight training execise will help this the most.
A: You need to stretch your pectoral muscles (chest muscles) and strengthen your upper back muscles. Seated rows, one-armed dumbbell rows, and standing barbell rows will all help.
Q: Do you get sore muscles after every work out?
A: There is a good level of soreness I call “sweet pain”. This indicates you have challenged your muscles. Too much soreness, however, can indicate you are overdoing it and need to take it down a notch. Epson salts and post-workout stretching are excellent ways to reduce the pain. Glutamine prevents muscle loss when you’re dieting for comp, not sore muscles, but when I take it gives me a stomachache.
Q: Oh, where did you get the black coat that you were wearing when getting out of the car at QVC?
A: My husband bought that for me for Christmas about 5 years ago. He spoils me. It’s from Fendi.
Q: I like to work out @ 6am when the gym opens, less busy, get it out of the way for the day, etc. Should I be eating before I work out? I usually come home and have a smoothie (1/2 cup 1% milk, 1 banana, 140 grams frozen strawberries, 175 grams fat free vanilla yogurt and 1 scoop vanilla whey protein). Should I be having this before I work out? I also like to have a serving of the Morning Hot Cereal Mix. Should I eat this before I work out? Any suggestions would be great!
A: This really depends on how you feel in the morning. Personally, I either wake up and do my cardio on an empty stomach, or eat my breakfast and wait an hour until I work out. If you are really hungry in the morning but don't have an hour to spare before your workout I would recommend having an apple and some nuts, a banana in a wrap with nut butter, or a small serving of the morning hot cereal mix before the gym. A smoothie post-workout is excellent for muscle recovery.
Q: Are you competing in the Arnold?
A: No… just appearing.
Q: How do you eat clean in the airport & on the plane? Do they allow a cooler of sorts on the plane? I've never flown before and will be taking my first trip soon.
A: Excellent response from a fellow blogger below sums it all up:
"I travel a lot and certainly have some tips for long flights. Here is my emergency kit: raw almonds, apples or any other fruit, hardboiled eggs, oatmeal and protein powder. I keep them in my purse or in a small cooler and do my best to eat regularly throughout the flight. Sometimes, this doesn't always work, but I do the best I can to stay on track with my Clean Eating.
What else I pack depends on when I might get a chance to eat it. I might back chicken breast wraps and eat them before my flight, if they come out of the fridge and I put them in my cooler even without an ice pack, I know they will be okay for a few hours.
It's inevitable that at some point I will have to eat out when traveling. When that happens, I just get food that I know is safe - every airport has a salad somewhere, for example. It may not be the very best meal, but it beats french fries."
If you can, find Dry Roasted Edamame by Seapoint Farms; 1/4 cup has 130 calories, 4g fat and 14g protein; with an apply and some carrot sticks, you can't go wrong.
** I would add onto this: if you’re taking an international flight and can’t bring fruit and veg through customs I would recommend oatmeal that you can add boiling water to once you are through customs and a protein bar.
Q: My husband gave me the Eat Clean Cookbook and a subscription to Clean Eating Magazine. Love them!!! He is enjoying the meals too. My question is I saw on your website you have a Clean Eating Book and a Clean Eating Expanded edition and I would like to know if both are different or if the expanded if the exact same as the first, recipes, workouts, rules etc with more information added?
A: The Eat-Clean Diet Expanded edition is a revised version of The Eat-Clean Diet. It contains lots of added extras, expansions on confusing topics such as the coolers, success stories, information for vegetarian and gluten-free clean eaters, revised menu plans, and lots of other added extras.
Friday, January 30, 2009
Hello Clean Eaters,
Monday, January 26, 2009
Good Monday Morning Bloggers,
I'm heading into a busy week.
Today I have a mammogram scheduled and then I will be making a trip into the office to spend some time with my team.
Tomorrow I will be appearing on CTV News again. I will give you more details about this once I get them.
Then on Wednesday I am flying to Chicago to speak at a conference. I will be there for the rest of the week.
The Arnold Classic is coming up at the beginning of March so I have begun preparations for that big event! I will start posting my food and training logs soon. Have a great day everyone.
Posted by Tosca Reno at 12:12 PM
Saturday, January 24, 2009
Thanks to so many of you for tuning in, even online in Canada, to watch me on my very brief QVC segment! Man I had to talk fast to get it all in but 6 minutes of air time is 6 minutes I did not have before. Did you know QVC airs to 90 million homes in the United States? Home shopping is big bucks and alive and well thank you very much. I was of course thrilled to be invited – yes they invite you – to guest on the show. It made me feel as if I was keeping company with the big guys including Bobbi Brown (ahem, she’s my pal), Heidi Klum, Ellen de Generes (she just did a QVC show last weekend), Kelly Ripa and the grand dame of them all, Joan Rivers. I will let you in on a little secret – Joan has her own Green Room. The rooms are rarely green of course but this is the place you wait until they call you to air.
I have included some pictures of my makeup artist, Theresa Williams Turner, who is associated with Bobbi Brown. She did a superb job of my makeup if I may say so myself and kudos to her for covering those annoying nervous blemishes that insisted on popping up at a most inconvenient time. Did anyone notice them? Thank you Theresa.
There are a myriad of decisions to make before getting on air. Some of these include what to cook and who will cook it. Thankfully QVC helps with that stuff and my Eat Clean book team of Wendy, Vinita, Antonia, Jessica and Gabby are my logistical rocks who manage details I don’t seem to have time for – thank goodness for them. But I do have to worry about hair and makeup and clothing. When Bobbi Brown offered her advice and one of her own to do hair and makeup for me I could relax but there was still the issue of what to wear. It’s big deal because you have to think about things like what the background of the set is, what the host is wearing, what colors work best and the cut of the clothes never mind what image I want to portray. Should I wear business casual or fitness clothing? That was a tough decision and once again Bobbi helped me out suggesting I stay true to my roots in fitness. I stuck with that idea but I still needed to narrow down color. So I dragged a number of outfits to QVC with me and ultimately decided on the turquoise LuLuLemon top with coordinating black dance pants. Their fit is fab! I topped it off with a pair of fresh, new Nike trainers. Let me know what you thought of the look. I am interested in learning what it is women want to see in a person they go to for health and fitness advice. Tell me please!! I am still always listening.
Enjoy the pictures and this day.
Hugs and inspiration to all of you.
Here's the link for QVC. Thank you to the kind blogger who put it in the comments section:
You are all amazing. The support I receive from you all is just out of this world. Thank you so much. You give me the motivation to keep going when I'm having a bad day and the power to keep inspiring women (and men).
Yesterday was a great experience. I was up super early to get my makeup done. The lady was fantastic and made me look like a million bucks. The food stylist was incredible, too. Yummy!
As for the show, I have to say I was a little confused at first. I thought I was going to be on for the full hour, which is why I told you all to tune in at 9am. Turns out I was part of an hour-long segment, which included me for 5 minutes or so. Well, I hope I made the most of those 5 minutes. That's how they decide if they will take you back or not.
Thank you for all of your kind words of support and positive feedback from yesterday. I hope I get to do it again soon.
Thursday, January 22, 2009
Tomorrow (Friday) is the BIG day!!! QVC time has arrived.
I will be on air at 9am standard time. If you can't watch on TV you can watch live at www.qvc.com.
I am so excited to be doing the same thing that Ellen de Generes did just last Saturday, Joan Rivers the Grand Dame of them all, Cindy Crawford, Bobbi Brown, and a host of well-known names. Time to bring Eating Clean to the masses.
I am working out clothing details now – fitness or dressy casual? Show the arms? Don’t show the arms? It is a tough call. I need a stylist!!
Okay enough moaning. I gotta get some rest.
Love and hugs,
p.s. Feel free to call in tomorrow offering your input on the books... I would love that!!!
Wednesday, January 21, 2009
As some of you know US Weekly named The Eat-Clean Diet as one of the top 5 diet books that actually work! Woohoo! This is really exciting stuff.
The article listed Halle Berry and Nicole Kidman as celebrity fans of the book.
Are you reading ladies?
Who else out there is a fan of The Eat-Clean Diet?
Is Halle eating her spinach? Is Nicole noshing on grilled chicken?
We're all eating something... might as well be something "clean" and delicious.
Monday, January 19, 2009
Back from a busy weekend running around Belleville and Kingston... what crazy weather we had over here again. Phewf! I'm glad we made it home in one piece. I have FINALLY answered reader questions below. Please take a look to see if yours is there. Also, I did an interview last week with Michael Ray Dresser and the link is below. Bear with me... it was 1am my time!
Michael Ray Dresser Show Link:
1. Question: Tosca, I am not a coffee drinker and was wondering if you have a clean but yet delicious way to make hot chocolate on these cold mornings. Also if you could please list the brands you use. You are truly and inspiration and I have shared your web site w/family and friends.
Answer: There is a recipe for “clean” hot chocolate in The Eat-Clean Diet for Family and Kids. I believe it was also featured in a recent newsletter. Perhaps a reader could share the recipe? Don’t forget about hot herbal teas in the morning.
2. Question: Happy New Year! I have an issue that I struggle with in regards to eating well and would like to hear your thoughts on it. My husband and child have no interest in eating clean so there are usually plenty of leftovers languishing around. Since I HATE waste, I feel compelled to eat them for lunch or whatever, rather than throwing them away. Needless to day, that begins to be the makeup of my meals, leaving me forever on the hamster wheel going nowhere with my plans of healthy eating. Do you or any of your readers have any suggestions to help me with this? Should I just throw the food out (cringe) if they don't eat it? Thanks for all you do.
Answer: One thing to do is to make less of their meals. You can also try making meals that hide that they are eating well. A lot of the recipes in The Eat-Clean Diet for Family and Kids disguise clean ingredients in sloppy joes, fish sticks, and chicken nuggets. Otherwise, you have to have the willpower to get rid of the unclean foods. You are in a tough spot there… These are a few of my suggestions, but I open this one up to the bloggers, too.
3. Question: Hi Tosca, I was told that pec flys cause stretch marks? Is this true? What are the best ways to work your chest if you are a woman? Seems like a stubborn muscle to grow? And you don't always feel the burn when doing chest presses as you do with pec flys. Thank you, Intermediate sister in iron!
Answer: Pec flys will cause stretch marks if you are taking steroids or lifting heavy weights and your muscles grow really quickly. If you are lifting with moderate weights you will be just fine. These are great for working the chest. So are incline bench presses and cable flys.
4. Question: Tosca, I was encouraged to hear you were in your 40's and lost weight. I am 47 and over the last year I have lost 80 pounds by cutting out processed foods. Just recently, I heard there was a name to what I was doing...Eating Clean. I recently purchased your book and am looking forward to trying new recipes. My question, what about the baggy skin I am now wearing? Will it always be there? Is there any other way to lose it other than surgery? I have been working out. However, I have been limited in what I can do the past 7 months due to a torn Achille’s tendon and now a torn rotator cuff. Any pointers you can give would be appreciated.
Answer: You have done exceptionally well so far. Be sure to take the time to heal your injuries before jumping back to a full exercise program, but don’t use this as excuse to do nothing. Speak with your physical therapist/doctor about what exercise you can maintain during this time. Once you are healed get back on the weights. Loose skin is a tough matter. Steady, healthy weight loss in combination with weight training will help somewhat by tightening the muscles underneath, but surgery may be necessary to completely get rid of the loose skin.
5. Question: Do you ever have problem sleeping? I've really been having a tough time lately - maybe hormonal, I don't know. Doesn't seem to matter what I do or eat I still wake up in the morning feeling lousy. We even got a new bed! Do you use any natural supp for sleep?
Answer: I do have trouble sleeping sometimes. For me it’s usually because I have too much on my mind. Calcium-magnesium and valerian are natural supplements that are helpful. If the problem persists I would recommend visiting a sleep specialist.
6. Question: I had a question...I'm doing so well on my clean eating, but I am starting to worry because raw veggies (especially carrots and cucumbers) give me severe stomach pain that lasts for hours. Is this normal? I thought I remembered reading about this somewhere on here, but haven't been able to find it. Will steaming help? Is it just raw that causes this? Any feedback would be appreciated, thanks so much.
Answer: Certain raw veggies can wreak havoc on your system. Broccoli, carrots, cukes… these all give me gas pains. Steaming will definitely help the problem as will cutting veggies and pouring boiling water over them and letting them sit for 10 minutes before draining them. Also, wash thoroughly to get pesticides off, which can aggravate the problem.
7. Question: I'm attending Jen H's PHAT fitness camp in Calgary on the 23rd - 25th of January. I know you attended her camp before Christmas...any suggestions for some high energy eats during the lunch break? I plan on packing a cooler filled with a few hard-boiled eggs, veggies, nuts, an apple, and maybe even a turkey wrap. Any other ideas would be much appreciated.
Answer: You have mentioned some great options there. A protein shake might be helpful to assist in muscle recovery. Packaged tuna and nut butter on a wrap with banana are great options. And be sure to have A LOT of water with you.
8. Question: Tosca...how do you prepare your talapia? Did see it in the book except the coated kind for kids - yummy!
Answer: I usually bake it in the oven at 350 degrees F with lemon, rosemary, and olive oil.
9. Question: Any word on when your show on the W network begins?
Answer: The date has now been pushed back to sometime in March since we are still doing some filming. I will post on my website, on here, and on the forum when I know.
10. Question: I was just wondering your opinion on the packaged items (cereals, cookies, crackers, etc.) in the organic aisles of the grocery store? How do I decipher the Nutrition labels of these organic items? I can read/pronounce these items mostly, but does this mean I should still avoid them? One cereal marketed for kids, for example, has just these 3 ingredients: organic corn meal, granulated organic sugar cane juice, and sea salt. Are these products clean options for my children? Thank you for listening!!
Answer: They are better options for kids, but processed foods should still be had in moderation. Sugar cane juice is still sugar regardless of its organic nature. I like to stick to foods I can recognize as something that came from as close to the source as possible… veggies, lean meats, grains, etc. I would encourage you to look for products with as few ingredients as possible, and without sugar as one of the main ingredients. I do have a section on nutrition label reading in The Eat-Clean Diet for Family and Kids.
11. Question: Tosca - wondering what your thoughts are on a new 'natural' product called PGX? I've heard good things but curious about your opinion.
Answer: To be honest I an unfamiliar with this product. After some research I see that it is a fiber supplement. I find fiber supplements aren't necessary when eating clean since you will be getting what you need from whole foods.
12. Question: Do you weigh your protein before or after being cooked? I've read it loses an ounce after being cooked.
Answer: I don’t usually weigh my foods. I use my hands as a guideline for the amount. The palm of your hand is the perfect amount of protein for you, just as the palm of my hand is the perfect amount of protein for me.
13. Question: I received a Vita-Mix for Christmas from my husband and am wondering if eating many of my fruits and vegetables in "liquid" form is any different than eating them in a "solid" form? I have been making fabulous whole juice combinations like: 1/2 apple, 1 carrot, 2 c spinach, 2 stalks celery, 4 strawberries, 2 chunks mango, 2 scoops clean protein powder, 1 TB flax, 1TB wheat germ, 1/2 TB bee pollen, 3/4 c water and 1 1/2 c ice and then drinking the mixture for my 2nd and 4th meals of the day. I know that I should get my protein from real food and some days I don't add the protein powder and eat 5 oz egg whites with the juice.
Answer: Juicers are great! Sounds like you have a good balance going on with your protein and veggies, and I like that you are drinking the mix in two sittings rather than one. That is the problem with juice sometimes... it's more than you need, but you are doing it right!
14. Question: With a fresh veggie sandwich on whole grain pita bread, would walnuts added to it be enough protein to balance it out?
Answer: They are a good source of protein, but I would stick to them in moderation since they are heavy on fats. I would rotate them with chicken breast, tuna, or salmon to be getting the leanest proteins.
15. Question: I'm not sure if this is a stupid question but is there such a thing as "Clean Whey"? If so, what brand is it so I can use it in my shakes?
Answer: No such thing as a stupid question. Clean whey can be hard to find, but it is out there. I would recommend scouring the Internet for a good source. I don’t use whey protein since I am lactose intolerant so I can’t help you with a brand. Picking up an Oxygen magazine and reading the brands the girls use can be helpful, too.
16. Question: I wondered if you have any tips on what type of weigh scale is best to use? I use a pretty simple digital one, but it seems to give me different numbers when I check several times in a row. Is there any one style of scale that is better or more accurate than another? I know there are pricier versions that measure body fat etc. But I don't know if they are any better than a cheaper scale?
Answer: Don’t worry about the fancy ones that measure body fat percentage, because they are usually wrong. I have a digital scale at home. I don’t use it very often though because they can be inaccurate, too. Buying a basic, simple weigh scale is best, but spend a little more on it. I’ve found German models are the best.
17. Question: For sure I will watch QVC that morning. Do you need people to call in with "testimonials" about your recipes? I have used (and still use) a lot of your recipes. My kids love them.
Answer: Absolutely. That would be great!! Thank you.
Friday, January 16, 2009
My makeup drawer.
Wednesday, January 14, 2009
If you've been following this blog for awhile you've heard me gush about my dear friend Joanne Lusted. She runs Nella Cucina in Toronto, Ontario. She has done countless meals for my family, hosted Clean-Eating cooking classes, and hosted a cooking class for my family over Christmas. Well, she has just written a great CLEAN recipe for The Toronto Sun that you may enjoy for your dinner tonight. Check it out at the bottom of the article:
p.s. Answers to Blogger questions coming later this week!!
Tuesday, January 13, 2009
Me and my books!
For those of you who didn't notice the link on Facebook or on the comments section of yesterday's blog, here is the link:
Let me know what you think!
Monday, January 12, 2009
Hi Clean Eaters. Good Monday morning to you...
I will be responding to reader questions this week, however I wanted to share an interesting response to The Eat-Clean Diet I came across on another blog. Read below for the response and my comments.... feel free to share your own:
The Eat-Clean Diet: No sugar, white flour, alcohol and processed foods.
I don't know how long anybody could last on this one. Can you imagine sending your child to a birthday party on this plan? This could never work for a kid. And I don't really think this could work for an adult. It is too restrictive. How about going for moderation instead of total deprivation? Nicole Kidman and Halle Berry are on their own with this one!
Thank you for taking the time to at least review my Eat Clean lilfestyle. I admire a woman with a passion. I think you give me too much credit - I am no celebrity.
That being said I will add that it is hard to argue with good results. All families who chose to Eat Clean and avoid sugar and processed foods notice favorable changes. Children are less agitated, present with less mood changes, have fewer or no night terrors, are calmer in the classroom, have improved mental clarity and improved sleep quality.
You suggest that most kids can't survive on the Eat Clean lifestyle I recommend. I suggest that most kids can't survive on the traditional North American diet we see today. To wit, increased obesity and overweight rates, increased diabetes in all its' forms and I could go on.
I feel like a million bucks and I have not been sick in 10 years. Must be the Clean food I am eating!
Posted by Tosca Reno at 11:30 AM
Thursday, January 8, 2009
Wednesday, January 7, 2009
Each of us is sitting here today hoping and wishing for the most amazing New
Year. I have done the same for many years in a row and always believed that
something would come my way. I was wrong. Nothing magically comes your
way. That would be divine intervention. Nope. The idea is to work for the
things you want. How do you figure out what that is? This requires a
little quiet time. Turn off the TV, your iPod (unless you are running) and
all the other distractions you are facing. Let the quiet do its work.
Listen to what is in your heart. Look for images of what you imagine
yourself doing. I ignored an image I had in my head pretty much all my life
until 10 years ago. That image was me on a stage doing something in front
of a lot of people. I did not know what that something was - I wasn't
holding a guitar - but I was doing something and now I can see that image
was part of what I have become. Search inside for your dream. Find the
thing you are passionate about even if that thing is cleaning, walking,
combing hair or throwing out garbage. Passion and keeping your head and your
heart open will help you develop your dreams - make them realities.
Let's make this next year about finding our "stage" and giving life to our
dreams. What have you got to lose?
Remember I am always listening and supporting each of you.
Friday, January 2, 2009