More for Your iPod, Valentine's Treats, and Questions Answered!!!

The questions were piling up! I can’t believe it! Sorry for the delay, but here are your answers. Let me know if I missed one.

One of my faves is perfectly appropriate for Saturday’s holiday event:

Question: I was wondering if you have any suggestions for a Clean Valentine dessert?

Answer: Just in time for Valentine’s Day… I have posted a great menu plan including dessert on my website here: http://www.eatcleandiet.com/Default.aspx?page=80.

Check the menu plan out. It’s tried, true and delicious.

Also, the link to the interview I did with Terry and Elaine Goodlad is up on Bodysport.com. It's on the right-hand side of the screen in the middle of the page. You can also subscribe to the Bodysport page on iTunes to access it. Enjoy!

Question and Answer:

1. Question: Tosca, you stated in a blog awhile ago that you no longer have your period. Do you take any hormone replacements for menopause symptoms, or go natural? After watching Oprah's shows on Bioidentical I am considering this if I feel I need to some day. Just curious what you do as you are so health conscious.

Answer: At this time I am not taking any hormone supplements. I keep in close contact with my doctor about this and at this time it is not necessary for me.

2. Question: Do you have any words of wisdom to help me deal with stress/ emotional eating? I seem to eat clean for a few days and then 'fall of the wagon' when confronted with stress, fatigue etc. I am feeling very frustrated with myself and wonder if you have any advice...

Answer: It’s all about how serious you are. You’ve got to make the decision to eat clean and not go back. Stress, fatigue, etc. can make you feel out of control so why not take care of the one thing you CAN control… what you eat. Remember, food isn’t a cure for stress.

3. Question: How do you strengthen your lower back & SI joint? Should you stretch immediately after your weight training? and continue to until the next workout? Does it really matter which exercises you do first...biggest muscles to smallest? In one particular routine.

Answer: Good questions. Your SI joint and lower back can be strengthened with back extension exercises such as Supermans on the mat. Be sure to strengthen your abdominals, too. Keeping both your lower back and abs in balance will give ultimate core strength. I usually stretch after weights because I am warm and it is a great way to cool down. I recommend doing biggest muscle to smallest muscles or compound movements (using 2+ joints) vs. singular joint movements, because your muscles won’t become too fatigued. If you do biceps curls before a chest press you may find you’re too tired to do the chest press.

4. Question: Are standing upright rows an important exercise to incorporate? I was told it not a natural positon for your shoulders to be in?

Answer: Standing upright rows are an alternative to kneeling and seated rows. They are not essential. If you feel uncomfortable doing them I would suggest trying the other 2 exercises mentioned above.

5. Question: I am 40 yrs old, 5'6" and 125lbs-128lbs. I've always been tiny and underweight when younger. I have been weight training for almost a year...but find it really hard to put on weight to increase muscle mass. Unlike most people try to lose weight...how do I gain weight! I eat 6 meals a day - clean all the time + healthy fats, train hard and long. I want to fulfill my goals and dream. Can you please help me...perhaps I'm missing something.

Answer: In order to gain weight you want to increase the amount of clean food you are eating, especially protein, and decrease your cardio to 2 – 3 times each week.

6. Question: When eating pancakes (clean of course), are the eggs in the batter enough protein to balance out the carbs or do I need to serve eggs on the side as well?

Answer: I would recommend having eggs on the side, too. This of the pancakes as your complex carb from whole grains, you still need lean protein and complex carbs from fruits or veg to balance out the meal.

7. Question: Hi Tosca, Is there a link for all of us to watch your CTV appearance? I am in the US and was not able to tune in.

Answer: You know what, I can’t find the links for this one either and I’ve been searching for the last couple of weeks. I may have missed it. Sorry.

8. Question: I had a question: I was sick for 2 weeks and had to go to Bismarck for a few days. I gained 5 pounds and I'm working on losing them. My calorie intake is usually 2300. I dropped it down to 1800 and I today was my first day back at the gym. Any helpful tips to make sure I get ride of this excess flab would be great. Also how long do you think it would take to lose the 5 pounds? Also my body fat percentage went up by 2% I'm also trying to get this down. I'm 17 by the way in case that helps.

Answer: I really don’t advocate calorie counting because it is inaccurate and time consuming. It can also lead to eating disorders. Try watching your portion sizes instead. Follow the portion sizes outlined in the Eat-Clean Diet to determine how much lean protein, complex carbs from whole grains, and complex carbs from fruits and veg to have. Keep in mind that body weight can fluctuate a few pounds here and there. The scale can be inaccurate too. Try using the way your clothes feel as a guide.

9. Question: Will you ever consider starting a workout clothing line?

Answer: At this point I am going to stick to books. But I guess I should never say never!

10. Question: I work out at home and have a bench, free weights, resistance cables. I feel like I'm neglecting my back without doing lat pull downs and the seated row exercises. I'm not able to access a gym and feel like those two exercises are what gave me a strong back/v neck taper when I was able to get in the gym and worked out regularly a couple years ago. Can you suggest any exercises I can do at home that would be equal to those two exercises?

Answer: Pull ups are great for lats, as are dips off the bench. You can also do standing bent-over rows and kneeling one-armed rows off the bench to strengthen your back.

11. Question: I know most people are looking to lose weight, but I guess I am a bit of an anomoly. I'm an ectomorph trying to bulk in an eat clean fashion so as to add some more muscle mass. I'd love any advice you could give. Also, on cooler #1 approx. how many calories and % from carb, protein, fat does it total? Thanks in advance!

Answer: As I mentioned above, in order to gain weight I would recommend increasing your intake of clean foods and reducing your cardio to 2 – 3 times each week. As for calories etc. in each cooler, I don’t know the answer to that because calorie counting isn’t a part of Eating Clean.

12. Question: Is it true that you will be putting out a book for men next? This would be perfect for the man in my life! We talk about nutrition a lot, and while his own eating habits are not the greatest, he knows that eating clean is the better way to go, so he is slowly trying to eat better. I tell him about what I read in Oxygen, including your columns, as well as your past books.

Answer: I sure am. I’ll keep you posted on the release date.

13. Question: What did you end up buying for your daughter's birthday?

Answer: Thank you for all of your excellent suggestions. I was so thrilled to read them. You’re just great. I ended up helping her pay for a trip to Cuba for her spring break. She leaves on Saturday. I also got her a trench coat. It is a classic piece that is still young and hip. Kingston gets pretty rainy, so it’s useful, too. Her sisters outfitted her with some things for Cuba from Abercrombie – short shorts that only very young women can wear! T’s and a really nice long T-shirt dress from Velvet. She is all set to go.


14. Question: Where did you get your scarf that your wearing at your daughters birthday? I love it!

Answer: That scarf is from Roberto Cavalli. My husband and I bought it in LV after the Fitness America Pageant as a little congratulations gift for all the hard work. It is sooooo soft and works with so many outfits.


15. Question: Tosca can you give me a recipe for CLEAN banana bread?

Answer: There are banana bread recipes in both the Eat-Clean Diet Cookbook and the Eat-Clean Diet for Family and Kids. If you don’t have those books here’s a link to my Festive Cranberry Pecan Loaf.

16. Question: If I might ask, what did you get your degree from Queens in?

Answer: Bachelor of Science at Queen’s University.

17. Question: I was just wondering how many days a week you do cardio and strength training?

Answer: I do cardio about 3 days each week, and I do weights 5 days each week. I’m usually in the gym for no longer than 45 minutes. My cardio often includes snowshoeing and running with dogs, too. Gotta’ make it fun!

18. Question: Hey, I was wondering if you are on Twitter? If so, I'd love to follow you!

Answer: Hmmm. I haven’t gotten into Twitter yet. I’ll have to check it out. Thanks for the suggestion.

Twenty Questions

Hope your holiday recovery is going well. My family members left this morning and we are now about to start filming for the evening. My daughter's and a few of their friends are here to help me cook dinner... asparagus, green beans, potatoes, lamb and tofu chocolate mousse for dessert.

Before I fill you in on my holiday I wanted to answer a bunch of questions that have been building up...

The first 11 questions refer to December 12ths food shots. Refer back to this post if you want to see the accompanying shots.

1. Question: Can you have skim milk + banana and whey powder for a post workout shake? Does protein keep you awake at night if you eat it too close to bedtime?

Answer: This sounds like a great shake. Protein won’t keep you up at night.

2. Question: What colour is your wheat grass drink? and does it taste good?

Answer: My wheat grass drink is dark green. I wouldn’t say it’s the best tasting drink, but you get used to it.

3. Question: For us in the USA, please let us know if it is possible to see your new show outside of Canada. Otherwise maybe you could sell the episodes as a DVD someday?

Answer: At this point I don’t believe the show is available in the US. I will keep you posted if a DVD set is going to be made available.

4. Question: I am curious to know what you have sprinkled on your chicken and if you baked it in the oven? Also, what is your protein shake made out of? Thank you again! :)

Answer: My chicken is sprinkled with finely ground oregano. I bake it in the oven for 20 – 30 minutes at 350 degrees F. My protein shake contains: berries, yogurt, ice and clean vanilla protein powder.

5. Question: A couple of months back, you mentioned that you had a bunch of new "Eat-Clean" books in the works. Since the version for men is coming out soon, is there any way you could update us on when the others are due to be released, especially you new cookbook?

Answer: The next book slated for delivery after the men’s book is the cookbook. It will probably hit shelves late 2009 or early 2010.

6. Question: I was wondering if you knew of any good recipes for clean-eating salad dressings and herb/spice mixes for sprucing up chicken, fish etc... Thanks :)

Answer: Always mix a vinegar (white, white vine, apple cider, balsamic, etc) with an oil (olive, pumpkinseed, flax, etc) plus seasonings such as oregano, garlic powder, pepper and salt. Sometimes I throw mustard into my dressings, too.

7. Question: What's in the bedtime snack and what time is it okay to have?

Answer: My bedtime snack is the protein shake I mentioned above. I usually have this after a workout around 8 or 9. I suggest people have a light meal if they are hungry a few hours after supper and before bed.

8. Question: Here's a question with regards to training: I have fairly large upper arms that I am hoping will lean out with eating clean + exercise. Any advice on how to effectively tone this area and get rid of the extra skin that may result thus avoiding "clip the wings" surgery?

Answer: Losing fat in this area is all about eating clean and exercise, especially eating clean since this will decide 80% of your success. Really dedicating yourself to this along with cardio and weight training is all you need to lose weight and avoid surgery.

9. Question: Regarding your "surprise"... not sure what yours is due to, but I've lost mine twice before (for a few months at time) due I think to low body fat and/or undereating. Isn't it really unhealthy - affecting fertility and acting as a kinda menopause that leaches calcium from your bones? What in your/your husband's very knowledgeable opinion constitutes a healthy female body fat level.

Answer: Losing your period (amenorrhea) is an unhealthy phenomenon that usually occurs in serious athletes and those affected by eating disorders, amongst other things. I had already gone through menopause, which is why I was so surprised. A healthy body fat percentage for women varies based on age but is ultimately between 20% and 30%.

10. Question: My wife is 56, looks 40ish,and has in the last 5yrs gained 15-20 lbs, mainly due to stress at her job. She is a beautiful woman even with the added weight. She does work out but the stress causes her to not eat the way she should. She does not feel good about herself because of the added weight. My question is, what can I do to encourage her the most?

Answer: You’re already supporting her by asking how to help her. Have you considered making some healthy meals for her? Give this a try a few nights a week to help her out… it may even reduce her stress a little bit. Another idea is to sit down with her and tell her you want to help and ask her what she wants you to do.

11. Question: What is your favourite apple variety or which do you find is the best digested for clean eating?

Answer: I really enjoy all types of apples. If I can though I usually go for a local granny smith or royal gala.

12. Question: Tosca, I am going to be training for a marathon this spring but still want to follow the clean eating plan, as well as weight train 2-3 times per week. Do you have any suggestions to help keep me fueled while dropping body fat at the same time?

Answer: Just keep eating clean whenever you need to. You really need to listen to your body and give it the best fuel possible. I would also recommend you be cautious of overtraining. Read up on your marathon plans to find out when you need to phase out weight training for strict running plans.

13. Question: I do 4 sets of 12-15 reps with 10 pound db on a 45% bench (bi isolation) and that is killing my bis for days....I still do not see results!???! or just tiny ones...sooo how do u do 10 sets? what weight?

Answer: Remember to do at least 2 different kinds of exercises per muscle group. You should not really do 10 sets of any one exercise. Variety breeds results. Train hard and heavy and vary the intensity by doing light weights and high reps alternated with heavy weights and low reps. Also it takes at least 3 weeks to see results. So be patient!

14. Question: How much bee pollen do u put in ur oatmeal? Do u think it is too much to put coconut oil and almond butter in mine?

Answer: As for bee pollen, it is best to use one teaspoon per serving at first and then work up to a few tablespoons. You don’t actually state the amount of nut butter or coco butter you use so I can’t say if you are using too much, but as a rule of thumb use 2 tablespoons of either at a time.

15. Question: Tosca, where do you find Clean dried fruits such as cranberries? Most of the varieties I find in the stores are sugar-laden. Are the ones sweetened with fruit juice any better?

Answer: I find unsweetened dried fruits at my local grocery store. I would recommend using these over the ones sweetened with fruit juice. You might be able to find varieties online.

16. Question: When is the more appropriate time to eat fruit? It would seem that veggies sustain our blood sugar highs and lows better..and with fruit they would drop fast. Okay to use a banana with blueberries and protein powder for post work out?

Answer: Eat fruit a few times a day, but try to get most of your complex carbs from vegetables. Blueberries with bananas and protein powder is a great post workout snack.

17. Question: If you have inherited cellulite and do strength training will the muscle growing eventually over take the cellulite? Especially on the butt area? Do you have and recommendations or suggestions for this issue?

Answer: Muscle will grow and fat will melt away with consistent clean eating and exercise even if you have inherited it. You really have to stay dedicated to clean eating and exercise (both cardio and weight training) to see the best results. There is no magic pill… it’s all about dedication!

18. Question: Tosca, where do you buy your bee pollen? I have done some research on the internet and want to make sure I am buying high quality. I read you should not buy from China and most stuff sold in the USA is from China.

Answer: I buy my bee pollen from a local apiary. Try to use this option. Otherwise, I would suggest visiting your health food store and discussing the available options with them.

19. Question: I love your husbands art work and am so glad you said where it comes from as I had wondered that myself. Does he sell it?

Answer: He paints as a hobby right now, but he may begin selling his pieces in the future.

20. Question: Tosca, I noticed that your coffee cake and some other recipes have 1/2 regular flour and 1/2 whole wheat flour. I have another cookbook that calls for whole wheat PASTRY flour and it says you can substitute 1/2 regular and 1/2 whole wheat if you don't have whole wheat pastry flour. So I am wondering the opposite would work for your recipes. Instead of 1/3 cup regular and 1/3 cup whole wheat, do you think 2/3 whole wheat pastry flour would work? I might give it a try since I bought a large bag of it! Thanks for being such and inspiration!
Answer: Give it a try. Sometimes whole-wheat flour can make things dry. Watch for this while you’re baking.