An Update and Apoligy

Sorry for not blogging in like 6 months, I guess the final semester of an Undergraduate degree, applying for internships, and just plain life got in the way! In an effort to make up for lost time, I wanted to provide a great list of foods to help with healthy eating. This list is adapted from Fitness Professional Chris Powell from the new show Extreme Makeover Weight Loss Edition. Enjoy and healthy eating :)

DISCONTINUED FOODS ADIOS AMIGOS! Candy Soda Juice Chocolate Breads Crackers Cookies Baked Goods Chips Ice Cream Fried Foods

AND REMOVE ALL FOODS CONTAINING THE FOLLOWING INGREDIENTS: 
White Sugar 
Brown Sugar 
Raw Sugar 
Corn Syrup 
Hydrogenated Oils 
Honey 
Maple Syrup 
White Flour 
White Rice 
Milk 
Beer 
Hard Alcohol 
Wine 

ALLOWED FOODS
PROTEIN OPTIONS 
Powdered Proteins: 
Whey Protein Powder, Egg Protein Powder, Vegetable Protein Powder 
Optional Flavoring:
Cinnamon, Sugar-free Jello*, Sugar-free Cocoa*, Splenda*, Stevia 
Great Combined with: 
Fruit (carbs), Dry Oatmeal (carbs), Peanut Butter (fats) 

EGGS: 
Egg Whites, Egg Substitutes 
Optional Flavoring: 
All Veggies, Salsa, Mrs Dash, Black Pepper
Great Combined with: 
Turkey Deli Meat (protein) Beans (carbs), Cheese (fats), Avocado (fats) 

COTTAGE CHEESE: NON-FAT COTTAGE CHEESE 
Optional Flavoring: 
Pepper and Tabasco Sauce, Sugar-Free Jello, Chives Fruit (carbs), Stevia & Cinnamon, Splenda*Great Combined with: 
Fruit (carbs), Cream (fats) 

POULTRY & MEATS: 
Chicken Breast, Turkey Breast, Roast Beef (less than 5g fat), Lean Beef (less than 5g fat), Venison, Lean pork (less than 5g fat), Elk, Buffalo 
Optional Flavoring: 
All Veggies, Mrs Dash, Minced Garlic, Horseradish, Olive Oil (fats) 
Great Combined with: 
Cheese (fats), Avocado (fats), Hummus (carbs & fats) 

SEAFOOD: 
Tuna, Trout, Whitefish, Snapper, Halibut, Cod, Salmon Scallops, Crab, Lobster, Shrimp 
Optional Flavoring: 
All Veggies, Mrs Dash, Lemon Juice, Nonfat Butter Spray, Minced Garlic, Horseradish, Olive Oil (fats)Great Combined with: 
Cheese (fats), Avocado ( fats) 


CARBOHYDRATE OPTIONS 
Fruit: 
(Fresh or Frozen) Berries, Apples, Pears, Pineapple, Melons, Banana 
Optional Flavoring: 
Blend with Water, Fiber, and Protein Powder 
Great Combined with: 
Cottage Cheese (protein) 

CEREALS: 
High Fiber Cereals such as All Bran and Fiber One, Low-Fat Granola, Steel Cut Oatmeal Old Fashioned Oatmeal Oat Groats
Optional Flavoring: 
Cinnamon, Whey Protein Powder, Stevia, Splenda* 
Great Combined with: 
Protein Milk: Blend Vanilla Whey Protein & Water or Unsweetened Almond Milk 

GRAINS: 
Long Grain Brown Rice, Wild Rice, Spelt, Barley, Buckwheat, Amaranth, Quinoa 
Optional Flavoring: 
Salsa, All Veggies, Low Sodium Tomato Sauce 
Great Combined with: 
Beans (carbs), Hummus (carbs & fats) 

BEANS & LENTILS: 
Lentils, Black Beans, Pinto Beans, Kidney Beans, Garbanzo Beans, Navy Beans, Soy Beans 
Optional Flavoring: 
Garlic, Onion, Low Sodium Chili Powder, Mrs. Dash 
Great Combined with: 
Turkey or Toast Beef Deli Meat (protein) 

ROOT VEGETABLES: 
Sweet Potatoes, Yams, Potatoes 
Optional Flavoring: 
Non-Fat Butter Spray, Stevia, Cinnamon & Nutmeg, Onions & Chives, Mrs Dash, Splenda* 

PASTA: 
Brown Rice Pasta, Whole Grain Pasta
Optional Flavoring: 
Now-fat Butter Spray, Low Sodium & Low Carb Tomato Sauce 

BREADS: 
Rye Bread, Ezekiel Bread, Ezekiel Tortilla, Ezekiel English Muffin 
Optional Flavoring: 
Non-Fat Butter Spray, Cinnamon & Stevia, Salsa 

VEGGIE OPTIONS: 
Spinach, Lettuce, Tomatoes, Mixed Greens, Broccoli, Asparagus, Cauliflower, Celery, Mushrooms, Zucchini, Cabbage, Cucumber, Sprouts, Squash, Peppers, Parsley, Onions 
Optional Flavoring: 
Mrs Dash, Pepper, Vinegar 
Great Combined with: 
Turkey or Roast Beef Deli Meat (protein), Egg Whites (protein), Egg Yolk (fat), Mrs Dash, Avocado (fats), Balsamic Vinaigrette (fats) 

FATS: 
Butter, Cream, Cheese, Mayonnaise, Avocado, Peanuts, Pecans, Almonds, Walnuts, Soy Nuts, Peanut Butter, Almond Butter, Olive Oil, Flaxseed Oil, Fish Oil, 

DRINKS: 
Water, Tea, Coffee, Diet Soda*

OPTIONAL FLAVORINGS FOR ALL ACCEPTABLE FOODS:
Balsamic vinegar Mrs Dash Cloves Lemon juice Salsa Ginger Onion Curry paste Garlic Paprika Pepper Peppers Basil Stevia Splenda* Parsley Dill Seed Dried Ginger Powder No Sodium Chili Powder Red Wine Vinegar	Cider Vinegar White Wine Vinegar Minced Onion Minced Garlic Minced Ginger Oregano Lime Juice Horseradish Nutmeg Chili powder Parsley Onion Powder Garlic Powder Dry Mustard Thyme Turmeric Cayenne Pepper Cinnamon Unsweetened Almond Milk