Nicole DeFreece - Clean Eating Fit4U
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- Book:Clean Eating Fit4U
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Lack of time and preparation can be obstacles for clean eating, especially with a busy lifestyle. The recipes in Clean Eating Fit4U have basic ingredients and limited steps to make clean eating realistic for everyone. The recipes are for cooks of all levels and are full of flavor! The recipes include breakfast, lunch, dinner, snacks, side dishes and protein smoothies with nutritional information provided on all of them. I teach you why its important to include protein, carbs and healthy fats in your diet. Also included are clean eating tips, healthy cooking substitutions, and some basic foods to stock your kitchen with. My section on spices will guide you on how to use spices and herbs to flavor your foods with less fat, sugar and salt. You can save time and money by planning a menu for the week. You will have access to my Fit4U printable Meal Planner that will help keep you on track for the week. You can also revise your favorites recipes by using my Fit4U printable Recipe Makeover. Whether you are Vegan, Gluten Free, dieting, an athlete, or just eating healthy, the tools and recipes in this book can simplify your healthy living!
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Clean Eating Fit4U
A collection of recipes and nutrition tips by
Nicole DeFreece
Personal Fitness Trainer
Behavioral Change Specialist
Nutrition and Wellness Coach
Weight Management Counselor
www.nicole4fitness.com
Cover photo by Dominick Nicholas Photography
Cover design by Skyfarm 808
Copyright 2016 by Nicole DeFreece
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
ISBN: 978-1-4835798-4-9
Distributed by Bookbaby. Pennsauken, NJ.
My passion for fitness began in 2006 after conquering my own weight loss battle.
I had poor eating habits, and was physically de-conditioned. By the age of thirty I reached my heaviest weight. None of my clothes fit and it was discouraging to go shopping; reality set in.
I had poor eating habits, and was physically de-conditioned. By the age of thirty I reached my heaviest weight. None of my clothes fit and it was discouraging to go shopping; reality set in.
I decided then that it was time to make a change. I counted calories, controlled portion sizes, and ate small meals every few hours. I then started to read nutrition labels and really began to be conscious of what I was putting in my body. What an eye opener! I couldnt believe what poor choices I had made for so long!
Adding daily exercise with healthy nutrition habits, I watched my weight go down consistently until I lost a total of 50 pounds. The results were very rewarding! Not only did I look so much healthier but it was such a positive impact emotionally, not to mention any future health risks I prevented. The lifestyle changes that I made were so positive and realistic to maintain that there was no question about changing those habits.
Inspired by my own transformation, I obtained my certification in personal training to be able to coach others toward their goals.
My experience in the fitness world includes completing several 5k and 10k runs as well as placing 2nd in an NPC figure competition. At 39, I challenged my physical and mental strengths by completing the Super Spartan in Miami, FL.
Understanding the importance that nutrition plays in a healthy weight, I acquired a certification in Nutrition & Wellness, and in Weight Management Counseling. I then wrote and published a Healthy Living Guide and Recipe book and now releasing my second book, Clean Eating Fit4U.
I have worked with clients of all ages and have successfully run a youth fitness program. I have worked with athletes as well as clients with injuries and a range of health issues. Whether its weight loss, muscle gain, or health maintenance I have led many clients on their fitness journey. I take clients individual needs into consideration when designing their fitness program and incorporate realistic nutrition habits that fit their schedule and lifestyle.
Personally overcoming the challenges of such a lifestyle change, I have made it my goal to educate, inspire, and motivate people to live healthier lives. Teaching clients consistency and accountability with food and exercise is key in long-term success. Coaching clients on changing their behaviors and habits to create new ones as well as setting and achieving goals is part of my mission.
My Transformation
Acknowledgements
Throughout the years I have had the opportunity to work with amazing clients and friends. Each person has touched me in some way. Each client and friend, each journey, has inspired me to learn more and educate others more.
To every one of my clients, thank you for the dedication and energy that you put into our programs. The progress you make, physically and emotionally, drive me to soar on this amazing path of health and fitness coaching.
To Jan and Mike Franklin, you have taught me how to make dreams come true. With your constant support and encouragement I have reached accomplishments that I never imagined. You have inspired me to put my thoughts into action!
To Allison Crane, you have been such an important part of this team. Your creativity, skills, and patience have made all of this possible. Thank you for being by my side!
To Jolene Eigner, my inspiration in many ways. Completing my first 10k with you encouraged me to push outside my comfort zone. You have made so many amazing life and fitness accomplishments; incredible strengthbody and mind!
To my mother and to my children, Imani and Tyree, thank you for all your patience and support. You help me any way possible, from giving up time with me so I can get some work done to sampling my new recipes...objectively lol! Thank you for always being proud of me, it means more than you can imagine.
And to my love, Robert Infiesta, thank you for your constant support in everything I do. Your belief in my abilities to accomplish whatever I set out to do pushes me even harder. We both share a passion to help people live a healthy lifewhat an amazing team!
Table of Contents
Introduction
Some of the major struggles for clean eating are lack of time and preparation. Whether you are too tired after a long day to prepare meals or you lack the ingredients in your home to cook, healthy eating can be made simple. Recipes with basic ingredients and limited steps can make clean eating a realistic part of any lifestyle, even a busy one!
Clean eating does not have to be monotonous or lack flavor and flare. The recipes in this book are accessible to cooks of all levels. Cook for your family, prepare meals in advance, or entertain guests with these easy to follow recipes!
Clean eating does not have to be monotonous or lack flavor and flare. The recipes in this book are accessible to cooks of all levels. Cook for your family, prepare meals in advance, or entertain guests with these easy to follow recipes!
Low carb, low fat, no sugar, low calorieit can all be very confusing. What is the best diet? Its simple; healthy, clean eating that is realistic to maintain through a lifetime along with daily physical activity. It is important to understand and include all major nutrients in daily eating, for they all play an important role in the proper function of our bodies.
Healthy eating is achievable for everyone. It can fit into your budget, schedule, and lifestyle if you have the proper tools. Reading labels and exposure to a wide variety of products can be very helpful. Preparing healthy meals can be done quickly and easily catering to the whole family, even ones with food allergies or limitations.
If you have ever thought that the drive thru is the only option with a busy schedule, or that cooking healthier doesnt taste good, or maybe even that healthy food is just too expensive, you are wrong!
Simplified recipes and lighter versions of classic recipes can make clean eating more convenient and enjoyable. The tools and recipes in this book can help your healthy living more enjoyable and stress free!
MacronutrientsMaximize Your Calories
Whether you are looking to lose body fat, gain lean muscle or just maintain a healthy physique, you should eat a healthy balance of complex and simple carbohydrates, healthy fats and lean proteins.
FATS
Fats are essential for fuel and storing energy so they are an important part of the definition of nutrients. Some types of fats are healthier than others.
Saturated Fats
These are the biggest dietary cause of high LDL levels (bad cholesterol). Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- palm, and palm kernel oils.
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