Clean Eating Club - Friday 11/21

cherapple

What is clean eating?

"In a nutshell, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: “If man made it, don’t eat it.”

A person who eats clean generally practices the following:

* Eliminates refined sugar
* Cooks healthy meals
* Packs healthy meals
* Makes healthy choices when dining out
* Drinks a lot of water
* Eats 5-6 small meals per day
* Combines healthy proteins with complex carbohydrates at every meal, which provides a feeling of fullness.
* Eliminates alcoholic beverages (or significantly limits them)
* Always eats breakfast."

~From http://www.eatingcleanworks.com

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This "club" is for anyone who wants to eat more natural, "cleaner" foods. Anyone is welcome to join, and anyone can start the thread each day. Just copy and past this first message into a "new topic." You don't have to follow the diet perfectly. I know it's not easy! Let's support each other in the quest to eat whole and natural foods. Join us!

cherapple

What is clean eating?

"In a nutshell, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: “If man made it, don’t eat it.”

A person who eats clean generally practices the following:

* Eliminates refined sugar
* Cooks healthy meals
* Packs healthy meals
* Makes healthy choices when dining out
* Drinks a lot of water
* Eats 5-6 small meals per day
* Combines healthy proteins with complex carbohydrates at every meal, which provides a feeling of fullness.
* Eliminates alcoholic beverages (or significantly limits them)
* Always eats breakfast."

~From http://www.eatingcleanworks.com

____
This "club" is for anyone who wants to eat more natural, "cleaner" foods. Anyone is welcome to join, and anyone can start the thread each day. Just copy and past this first message into a "new topic." You don't have to follow the diet perfectly. I know it's not easy! Let's support each other in the quest to eat whole and natural foods. Join us!

cherapple

Well, I did it. I put egg whites in my oatmeal, and it wasn't bad! A tiny bit of an eggy taste, but I really couldn't even taste them.

BREAKFAST (I am addicted to my oatmeal):
Oatmeal
Chopped apple
1/4 cup skim milk
1/4 cup egg whites
Stevia
Total protein: 18 grams.

I am down another pound today, for a total of three just this week, since I started clean eating. Amazing and wonderful! :happy:

Today is going to be a difficult day as far as food goes. Fridays always are because I hang out with a group of friends for a couple of hours around lunch time, and there is always a big spread of food, which I cannot keep my hands out of. Today I hope to be prepared by bringing some fruits and veggies, my PB, and NO cravings.

Jess, how do you figure out your calorie needs? I'm not sure whether I'll be able to work in any exercise today, so my goal is 1200. I'm wondering whether that's too low.

Have a great day, everyone!
Cheryl

jessmomof3

Hi Cheryl! Wow, you're living dangerously!! For me, I never eat below 1,600 cals. I'm also 5'7", so I don't know if that makes a difference. I can NOT live in 1,200 cals. I set my base on MFP at 1,600, then add in my exercise cals from there. I don't always eat *all* of my exercise cals, but I'd say that I average around 1,800 cals.

I did P90X Plus Upper body Plus workout this morning.

Breakfast (post workout):
1/2 c. multi grain Quaker hot cereal w/ 1/2 c. whole cranberries
1/2 scoop vanilla protein powder
1 T. NM PB, 1 T. flax, 1 T. wheat germ
1/2 c. cottage cheese
Banana

Off to a MOMS Bible study, but I won't be joining in on the pastries/ muffins that are usually there!

Keep it clean!

Jess

cherapple

I am 5'2" and my BMR is 1160. This is something that I need to do more research on. I am contemplating buying "Burn the Fat, Feed the Muscle." Actually, I have Tom Venuto's new book on preorder and I'm hoping that will have some good information.

Angiebangie

I woke up in a food coma. I didn't exactly fall off the wagon, I knew what I was getting into and embraced it. I went to book club last night, this is with all the neighbors on my block, it's always an all-nighter, with food and wine, I can never resist, and it's only once a month, I'm struggling with that guilty feeling...I hate that. But then instead of starting fresh this morning I started in on the muffins I made yesterday, now they're very healthy muffins, but you kind of negate all the healthy qualities when you eat 4 or 5 of them.

But, I have eaten well all week, and exercised, running and weightlifting, soooooo I should just get over it, and maybe give the rest of the muffins to my neighbor:laugh:

jessmomof3

I am 5'2" and my BMR is 1160. This is something that I need to do more research on. I am contemplating buying "Burn the Fat, Feed the Muscle." Actually, I have Tom Venuto's new book on preorder and I'm hoping that will have some good information.

I haven't read it, but have read a lot about it. I'm reading Precision Nutrition right now, which is similar. It's basically clean eating with a little more structure as to *when* to eat your carbs, and you must eat a fruit or veggie with EVERY meal/ snack. Whole grain carbs should be limited to only after you've worked out, you have to *earn* your carbs. So far it's working well for me, I'm down about 2 more lbs in the last week or so. WOOHOO!

jessmomof3

I woke up in a food coma. I didn't exactly fall off the wagon, I knew what I was getting into and embraced it. I went to book club last night, this is with all the neighbors on my block, it's always an all-nighter, with food and wine, I can never resist, and it's only once a month, I'm struggling with that guilty feeling...I hate that. But then instead of starting fresh this morning I started in on the muffins I made yesterday, now they're very healthy muffins, but you kind of negate all the healthy qualities when you eat 4 or 5 of them.

But, I have eaten well all week, and exercised, running and weightlifting, soooooo I should just get over it, and maybe give the rest of the muffins to my neighbor:laugh:

I call it carb hangover. :laugh: Yeah, even overeating healthy things isn't a good thing. Start over today and yes, get rid of the muffins!!

jessmomof3

Ok, I'm way behind in meals today. Went too long w/out eating. I didn't get my *snack* in until 12:15. Went to MOMS and then to Wal*mart for a few more things. We're leaving for TX for a week on Sunday!!!! :bigsmile:

Snack: (12:15)
Apple
Oikos Greek style 0% yogurt + 1 T. NM PB (bought my snack at Wal*mart, I was starving!!)

Lunch: (1:45)
Off to eat now!!

cherapple

I did manage to get in some exercise today (success!) -- 50 mins. on the elliptical for over 600 cals. I did pretty well during lunch time, too. I ate a little more than I should have, but it wasn't a gorge fest like it usually is. I didn't feel the physical or mental need to do that to myself, which is such a change from usual! I just can't get over the difference in how I feel. Here's the rest of my meals for the day (not necessarily meant as an example of perfect clean eating!):

Snack:
A piece of whole wheat french toast with nothing on it.
An orange.

Lunch:
1/2 PB and banana sandwich on whole wheat bread
The rest of the banana
Small pear
PB banana muffin (probably had some sugar)

Snack:
Plain, lowfat yogurt with a handful of almonds

Dinner:
Homemade whole wheat pizza with turkey
Glass of milk

Total cals ~1800
________
I went to the bookstore to look at Tosca Reno's books today. I have the first one (I hope to get it back from my friend this weekend) and I can't afford to buy the others at the moment, but I want the cookbook and the one for families and kids. I feel like I'm getting a good enough handle on the principals behind clean eating, but I'd really like some recipes! Unfortunately, there weren't any Clean Eating magazines in stock.

Jess, I can't find "Precision Nutrition" on amazon. Who wrote it? It sounds like a good book for the next stage, when you already have a good handle on clean eating and have been doing it for a while.

'Til tomorrow,
Cheryl

jessmomof3

I went to the bookstore to look at Tosca Reno's books today. I have the first one (I hope to get it back from my friend this weekend) and I can't afford to buy the others at the moment, but I want the cookbook and the one for families and kids. I feel like I'm getting a good enough handle on the principals behind clean eating, but I'd really like some recipes! Unfortunately, there weren't any Clean Eating magazines in stock.

Jess, I can't find "Precision Nutrition" on amazon. Who wrote it? It sounds like a good book for the next stage, when you already have a good handle on clean eating and have been doing it for a while.

'Til tomorrow,
Cheryl

I just got Tosca's books from the library and copied down my favorite parts. PN is something you have to buy (a whole program) but a friend gave me her copy to read. It's similar to BFFM from what I've heard so far, but he's really into balancing your acid/ base of your foods (basically,eating a fruit or veggie with each meal). http://johnberardi.com/articles/nutrition/bases.htm Here's his 7 rules http://johnberardi.com/articles/nutrition/7habits.htm

Jess

jessmomof3

Lunch:
Mushroom omelet (1/2 c. eggbeaters + 1 egg) in LC tortilla
Stir fry veggies

Dinner:
Big salad w/ romaine, broccoli, carrots + 1/2 T. olive oil + balsamic vinegar

*Dessert*:
1 c. Meijer NF yogurt + 1 T. NM PB
SF hot cocoa