By JASON WHITLOCK
The Kansas City Star

Still, there are general rules that apply when it comes to eating clean foods. Here are some myths and facts when it comes to clean eating:

Can I lose weight eating only clean foods?
That depends on the following factor: How many calories are you eating? You can eat only clean foods but when you eat too many calories you will gain weight. Nevertheless, eating clean foods will provide nutrients that are beneficial on a cellular level. And if your cells aren’t starved for nutrients, you body will stop asking for more food.

Clean foods can provide nutrients that conventional, processed foods can’t?
Absolutely true; if your clean food is  unprocessed, whole and organic. When it comes to your metabolism, nothing will work without enzymes. Enzymes direct all the chemical reactions in your body, which are contribute to your daily energy and metabolic function. Those enzymes are found in raw, uncooked, unprocessed foods.

Are powders (protein, green or energy) clean foods?
There are many individuals who think they are eating clean foods. But is protein powder, green powder or energy powder clean food?
For protein powders, you need to take a look further and see where the whey is coming from. From what kind of milk was it produced? The same is true for protein powder made from eggs or brown rice. Are the hens free-range and fed with greens? Is the rice grown in a pesticide-free, organic environment? It gets really complicated, so be careful; powders are not necessarily a shortcut to eating cleaner.

Can eating clean foods keep me young?
That is a big topic. In short, yes. Clean fats, for example,  are  important in maintaining youth. If you are eating clean fats–ones that are not chemically altered, and come from natural sources, such as olive oil, sunflower oil, nuts, seeds, wild caught fish from uncontaminated lakes or ocean, then the fats from those foods can do their work. You need clean fats, essential fatty acids (Omega-3, Omega-6,), for your hormone production, to maintain your artery health as well as  to help you to reduce the chance of heart diseases and DNA damages. Fats that are chemically altered, such as margarine, does not provide this benefit but rather do the opposite.

To determine which foods are truly clean,  my advice is that it is best to think about foods that are grown and raised in your local environment. Also clean foods are preservative- and additive-free. In its natural state, a clean food has not been chemically altered or processed to make it last longer, look or smell better.

Taking your environment and your location into account is best way to begin to build your own list of clean foods are. Every region and environment offers its own set of clean foods that are highly beneficial for your body to stay energetic, trim and disease free for a long time.

Stay focused,

Stefan

P.S.:The Story of Stuff by Annie Leonard Have you seen 20-minute viral video The Story of Stuff by Annie Leonard? Yes, this makes you think and act.

Stefan Aschan is a leading expert on lifestyle, health and fitness who has helped more than 30,000 people get fit through advice on nutrition, fitness and lifestyle changes. For your free “How to live 100 years in perfect health” report and the must read “updates and solution” newsletter on how to have 10 times more success, stay on top of your goals, and accomplish the change of body and appearance,” click this link.

I’ve always looked forward to my children being adults.  That’s what I train them for.  In everything I do I do it with the purpose of seeing them be free and successful as adults. 

I also look forward to relating to them as adults.  Sharing secrets and grown folk talk.  Respecting them for being adults while still bonding with them on this new level.

For the first time such the occasion happened over the weekend.  My daughter and I got to hang out as adults.  And it was beautiful.

I have so much respect for her as she is extremely both mature and free.  A wife and a mother, she is so far ahead of where I was at her age.   She is wise and sure about herself in ways that amaze me.

Through this transition in our relationship I am also understanding a new how much she loves me and how protective she has always been of me.  What a blessing she is.  I tell you what:  All of my children are so special and they each hold their own special places within my soul.  The experience I had with her last night and the transition to the next level of our relationship is truly something every parent should be able to experience.

(Pictured: me and Chrystal)

I guess these are the dog days of the NBA.    But no way the Lakers are supposed to lose, let alone get beat down by the Charlotte Bobcats.   Especially after losing to the Heat the night before.  I hope they get it together before going to Orlando on Sunday!

Its not that I’m Catholic.  Its not that I don’t know they have covered up a sex sandal or two.   But damn!  I never thought they would be doing dirt up in The Spot!

However, when you eat white bread, which is stripped of its nutrients such as fiber, minerals and vitamins, you are not taking in essential ingredients that help your body run its metabolic system efficiently.  Conversely, quality calories, from foods like oatmeal, that are not processed, and are not taxing to your system, help you to maintain your metabolism and to then lose excess weight. 

What prompted me to share an e-mail with you today was a question I recently received in my mailbox from Vikki, who has lost 20 pounds since starting the program January 2010.

# # #

Vikki wrote:

“Hi Stefan,

As if this is a “real” problem…

The last few days I have not been able to eat 1,200 calories a day.  I’m more around 1,000 or less.  I am using an online logging system (www.MyFoodDiary.com) to keep myself accountable (it’s actually pretty good).  It “tells” me that I am not eating enough calories for a good weight loss.

Is this true?  If I’m not hungry, I’m not hungry.  I am not going to force myself to eat those last 200-300 calories — or should I?

Also, the days I exercise, it is telling me I have that many more calories to eat.  But I don’t follow that, and stick to the 1,200 calories. 

Your thoughts?”

# # #

I believe strongly in listening to your body while you are going through a weight loss program. When your objective is to lose weight, and you are starting from a point that is higher than 35% body fat, you have excess energy stored in your body, otherwise known as fat tissue.

In a natural environment, where there are no diners, restaurants, food delivery services, frozen foods or foods that last for years in cans, food was not always abundant and so readily available. Some days there was more food available and some days there was less.

In a weight loss program, this “natural stone age” occurrence can help you in your weight loss program and it is referred to as the “Zick Zack” approach. For example, if your “personal BMR” (every individuals BMR is different depending on age, height, pounds and activity) is 1.200 per day and you have days when you eat less and you are not hungry, then don’t eat. After all, unlike body builders who have to maintain their body mass, your goal is not gain weight but to lose it.

When you are on a program such as The Austrian Advantage program that teaches you the most beneficial foods to eat, and you eat less than your BMR, you will get in great shape, as your body receives the nutrients required for your metabolism to function efficiently.

Problems arise when you eat foods that are taxing to your system and don’t feed you on a cellular level. Your cells then do not receive the energy that they require and so your body will then demand even more energy – more food!

Stay focused and remember, “You CAN do it”.

Stefan

P.S.: Win, Win, and win. Tell me your secret three questions and win either one personal training session or one nutrition consultation. What do you need to do? Tell me your three secret questions by clicking on this link …  My top 3 questions revealed!

P.S.S.: Sign up for your FREE weight loss updates and solutions newsletters. Click here … www.stefanaschan.com

 Senator Jim Bunning of Kentucky has a real problem.  For some ungodly reason this thug in the senate is blocking unemployment benefits for more than a million Americans. 

If you read the article he says he’s trying to ‘make a point.’  And was more concerned with missing the UK basketball game than dealing with the issues surrounding poverty of American families…. American children!

Let this be a message to Kentucky citizens.  This is what your senator thinks of you and the hard times you are experiencing.  He’s rich and senators don’t get laid off.  It’s so funny to me how people in government who have government housing, government pay and government benefits are always talking about eliminating big government…… uhhhh for YOU!

 When a Senate colleague pleaded with him to drop his objections to the extension, Bunning said, “Tough shit.”

Is he the pot or the kettle?  But hey Kentucky.  This is on you now.  Deal with it the next time he’s up for re-election.

When he ask for your vote…. say to him, “Tough shit!”

I see a campaign commercial here!

By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work. Genesis 2:2

Most of us understand that these economic times are challenging for most of America.  Far too many of us are looking for work and not able to find it.  As of now I am blessed not to have that problem.  I am employed by three different companies in addition to being an independent contractor myself.   As of now, having work to do is not a problem for me.  (knock on wood)

As a matter of fact to the contrary, I have been working in abundance and even more than what normal people do.  The two days I was off in February were the two days that I purposed to be off for my birthday.  Otherwise its been non stop.  Part of my business is seasonal so I have to grab many of the opportunities afforded me while they last.  Yet despite the lack of rest and constant running, the payoff is an attempt to try to get ahead, have savings and at least some sort of options for fun.  Then there are the occasional unexpected and expensive  items such as having to get a car repair.  I have all sorts of good reasons to justify getting my hustle on. 

And yet equally true is that I find on a day like today, an evening when I am actually off and purposed to rest and chill out for the evening to catch up on the rest that I have neglected, I find that very difficult to do.  On my way in from the office I stopped at the bank to make a deposit, and then to the store to pick up dinner.  I wanted to maybe get on the computer, or hop on the couch to watch some TV, (something simple and mindless as a matter of fact) enjoy dinner and chill out.  I wasn’t supposed to clean the kitchen or take out the trash.  Not supposed to wipe things down or police the area.  I’m tired for godsakes!  My mind is weary and my body is holding on for deal life.  But for some reason I find it hard to settle down and take advantage of the rest while I can.

It’s called being a workaholic.  And workaholics tend to feel guilty for having time off.  We feel unproductive when we aren’t accomplishing anything.  I got it bad.  When I was off for my birthday weekend, I was so tired for most of it I didn’t get to enjoy it quite as much as I should have.  I fell asleep early and was tired often.  At least then because I looked forward to it I purposed my heart to rest and relax.  I did for the most part.  Though I still ended up doing a bunch or errands.   After all, when your off work there lies the opportunity to do the things you never get to do when work is constantly calling such as pick up the items I dropped off at the cleaners a month ago or washing clothes before I run out of clean underwear.

Sigh.  I know that rest and relaxation are a part of having a balanced life.  I should embrace the restful times and take full advantage of the breaks I get.  I’ll work on it.  Been through this before.  Whenever my schedule gets this busy, there is an adjustment period where it takes me a while to get used to actually sitting still when I get a break.

In the meantime, I can’t allow guilt and the difficult times of America to NOT allow me to enjoy the blessings in life.  I’ve had hard times before and know in my heart I am thankful.  If I don’t enjoy my rest, I will be no less guilty of a lack of faith in God and His provisions.

We’re introducing you to some of our spicier recipes this month.  Quick bars, delicious meals, even tea.  Have fun with it!

Yam Protein Bars

Ingredients:

1 tsp baking soda

1 tbsp ground cinnamon

.25 tsp ground cloves

.25 tsp nutmeg

2 tsp vanilla

1 egg

3 scoops GT Vanilla Whey

8 oz cooked yam

Description: As with any kind of protein bar recipe, there are tons of variations.   I thought about adding some chopped walnuts on top, too.

Instructions: Mix up the yams, spices, egg, vanilla then add the protein powder, cinnamon, cloves, nutmeg, and baking soda.  For individual bars divide into 12 muffin cups and bake at 325 degrees until puffed and done (about 10 minutes).  For bars place in a non-stick pan and bake until done.  Cut up into 12 bars.

Curried Butternut Squash Soup

Ingredients:

6 cups low sodium vegetable broth

2.5 pounds butternut squash, raw

1.66 tbsp curry powder

2 cloves garlic

2 tbsp – raw honey

1 onion

Description: Easy, spicy, and creamy. A nice warm winter soup.

Instructions: Heat oil over medium heat in a 6-quart stockpot. Add onions and garlic and saute until soft but not brown, about 8 minutes. Add curry powder and saute another 4-5 min. Add the butternut squash, and broth then bring to a boil. Reduce heat and simmer until squash is tender, about 30 minutes. Remove from heat stir in honey and puree with an immersion blender or in batches in a blender until smooth.

Raw Cinnamon Almond Truffles

Ingredients:

1 cup raw almonds

100 gram raw dates

.25 cup filtered water

2 tbsp goji berries

.25 tsp vanilla extract

4  tbsp ground cinnamon

4 tbsp cocoa powder

Description: Easy to make! You can easily substitute raisins for the goji berries.

Instructions: In food processor combine almonds, dates, cocoa powder, goji berries, and vanilla. blend a minute or so then slowly add the water until it will hold its shape once rolled into a ball. Roll into balls and roll in cinnamon.

Curried Quinoa

Ingredients:

2 cups low sodium chicken broth

1 carrot

1 celery stalk

cup cilantro

1 tsp curry powder

1 clove garlic

1 tbsp minced ginger root

1 tbsp olive oil

1 cup onion

1 cup dry quinoa

.5 cup red pepper

Description: quick, easy, and healthy.

Instructions: Rinse quinoa in strainer with water. In food processor, combine the celery, carrot, onion, bell pepper, ginger, and garlic. Pulse until veges are finely minced. In large saute pan, heat the olive oil over medium heat. Add the minced veges and saute until they begin to soften, about 3 min. Add the curry powder and saute until fragrant, about 1 minute longer. Add the quinoa and stock or water and stir well. Bring the mixture to a boil over high heat. Reduce the heat to very low and cover the pan. After 20 minutes, remove from heat. Uncover and add cilantro.

Gingered Chicken

Ingredients:

2 cups Unsweetened Almond Milk

2 tbsp arrowroot flour

5 cups shredded cabbage

8 oz raw boneless chicken breast

.5 cup cilantro

1 tbsp coconut oil

.5 cup sliced jalapenos

1 cup chopped onions

2 cups chopped red bell peppers

1 tsp curry powder

1 tsp tumeric

1 tsp coriander

6 cloves garlic

3 tbsp ginger root

Description: Spicy and complex.

Instructions: Cube the chicken. In a non stick pan saute the onion, sliced jalapeno pepper, minced garlic and grated ginger. Add the spices and almond milk. Bring it to a gentle simmer, and lay the chicken on top. Cover the pan, and simmer until the chicken is done. Remove the chicken. Mix the arrowroot powder with a little water and add to the pan, stirring constantly until the sauce is thickened, and put the chicken back into it. Meanwhile, saute the shredded cabbage and sliced red peppers in another pan. Divide the cabbage between 2 plates, and top with the chicken and sauce.

Yogi Tea

Ingredients:

.5 tbsp almond butter

4 cardamon pods

.5 cinnamon stick

3 cloves

1 inch ginger root

.5 tsp honey

.25 tsp black pepper

.25 tsp black tea leaves

Description: This tea takes a few minutes to make and is good for stimulating digestion and elimination. The scent while it’s simmering is delightful to the senses. Treat yourself to this. You will need the following Indian spices: 4 green cardamon pods, 3 whole cloves, 1/2 stick cinnamon, 1 inch fresh ginger root (slice it), 1/4 tsp fresh ground black pepper and 1/4 tsp black tea leaves. You can make this crazy levels of nutritious using 1 TBS of hemp seeds instead of the almond butter to make the milk – follow the same directions.

Instructions: Whirl the almond butter in the blender on high with 1/2 cup water and set aside (it makes fresh almond milk – don’t use commercial for this). Slice the ginger root, and put all the spices (except tea) in 10 oz of water and bring to a boil. Simmer for 10-15 minutes, turn off the heat, add 1/4 tsp black tea leaves and let steep for 2 minutes. Then add the fresh almond milk you just made and bring it back to a boil and turn off the heat. Add 1/2 tsp honey. Then strain the brew into a mug and sit down and relax with it!

Eggs & Rice

Ingredients:

3 eggs

1 cup cooked rice

.25 cup salsa

Description: Nice, easy, tasty way to start the day for those who like spicy food. Any low-sodium salsa or pico de gallo will work. You can poach or scramble the eggs – I like the soft yolks from poaching mixing in the salsa…

Instructions: Poach the eggs: bring a small saucepan of water to a boil, turn down to simmer, crack the eggs into a small bowl and slip them into the water. Simmer gently until the whites are cooked and the yolk soft (takes practice!). Meanwhile, heat the rice on the stovetop and place in bowl. Ladle out the eggs with a slotted spoon and place them on top of the rice. Cover in salsa and enjoy.

I was reading through the Support Forum and saw an article about “what’s your favorite treat?”  I thought about that and realized that I used to use think of food as a reward.  I use to go to the grocery store looking for food that tasted yummy as a reward for something I accomplished or to sooth some big disappointment or calm my anger over some idiotic thing that happened at work.  And if I was on a diet and exercise, I did the same thing.  If I lost a pound or two, I would celebrate with food.  What a dummy!  Now that I have been on Genesis for over 4 months, I realize that I have changed my habits. I have had no
desire to cheat or “reward” myself.  I have spent 4 months being good, being asked time and again “have you lost any weight?”, seeing results that no one else besides my husband sees, and I am not going to do anything to sabotage this hard work before I get to the miracle!  I may have not been tempted to cheat in the last 4 months, but I sure do enjoy my frozen berries with protein powder at night.  It is a yummy way to end the day!