Clean Eating Club ~ Dec. 15-21

cherapple

What is clean eating?
The 80 Percent Principle

In a nutshell, eating clean is the practice of eating whole, natural foods. These include fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (SAD). These types of food include man-made sugar, bad fats (hydrogenated and trans-fat), preservatives, white bread, artificial sweeteners, and any other ingredients that are unnecessary. An easy way to remember whether a food is clean is: If man made it, don’t eat it. (Try buying as many foods as possible that contain only one ingredient.)

According to physique experts (fitness models and body builders), the body is a product of 10 percent genetics, 10 percent exercise, and 80 percent nutrition. That means that in order to improve the way we look and feel, the most important thing that we can do is focus on nutrition!

Anyone who wants to eat cleaner can develop some or all of the following habits:

* Eating 5 to 6 small meals per day
* Eating every 2 to 3 hours
* Combining lean proteins with complex carbohydrates at every meal
* Never skipping a meal, especially breakfast
* Eating whole foods
* Eating healthy fats
* Drinking lots of water
* Eliminating refined sugar and processed foods
* Eliminating alcoholic beverages (another kind of sugar)
* Carrying a supply of healthy foods when away from home
* Making healthy choices when dining out
* Sticking to reasonable portion sizes at all times
* And exercising for both fat loss (cardio) and muscle gain (strength training).

(Adapted from http://www.eatingcleanworks.com and the Eat-Clean Diet books by Tosca Reno)

Join the club! Ask questions. Tell us what you're eating. Our goal is to support each other in becoming both leaner and healthier!

cherapple

What is clean eating?
The 80 Percent Principle

In a nutshell, eating clean is the practice of eating whole, natural foods. These include fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (SAD). These types of food include man-made sugar, bad fats (hydrogenated and trans-fat), preservatives, white bread, artificial sweeteners, and any other ingredients that are unnecessary. An easy way to remember whether a food is clean is: If man made it, don’t eat it. (Try buying as many foods as possible that contain only one ingredient.)

According to physique experts (fitness models and body builders), the body is a product of 10 percent genetics, 10 percent exercise, and 80 percent nutrition. That means that in order to improve the way we look and feel, the most important thing that we can do is focus on nutrition!

Anyone who wants to eat cleaner can develop some or all of the following habits:

* Eating 5 to 6 small meals per day
* Eating every 2 to 3 hours
* Combining lean proteins with complex carbohydrates at every meal
* Never skipping a meal, especially breakfast
* Eating whole foods
* Eating healthy fats
* Drinking lots of water
* Eliminating refined sugar and processed foods
* Eliminating alcoholic beverages (another kind of sugar)
* Carrying a supply of healthy foods when away from home
* Making healthy choices when dining out
* Sticking to reasonable portion sizes at all times
* And exercising for both fat loss (cardio) and muscle gain (strength training).

(Adapted from http://www.eatingcleanworks.com and the Eat-Clean Diet books by Tosca Reno)

Join the club! Ask questions. Tell us what you're eating. Our goal is to support each other in becoming both leaner and healthier!

cherapple

Good morning! :flowerforyou: It's a new week, and things can only get better from here. At least in my life, compared to last week. :laugh:

Here's what I've eaten so far today:

1 c herbal tea
1/2 c dry multigrain oatmeal, cooked
1 sliced apple
1/4 c skim milk
1/4 c egg whites
1 Tbs milled flax seed
1 Tbs almond peanut butter
1 c water

Exercise for today will be an upper body and core workout.

cherapple

I keep noticing others' workout routines (such as those of Tosca and other people featured in Clean Eating Magazine) and wondering whether I need to change my own exercise routine again. Do I work out too much at one time? I've already changed my strength training routine a little bit. I used to do one full body, one upper body, and one lower body workout each week. I've now given up the full body workouts and instead alternate workouts of either just upper body, or just lower. That makes it less likely that I'll ever work the same muscles two days in a row, it also concentrates more energy toward individual muscle groups, and it makes my workouts shorter.

For cardio, I usually do 45-60 mins. at a time, but Tosca and many other super-lean people only do 30. I'm now asking myself whether I am doing more than I really need to. I love my cardio! But I'd also like to spread my calorie burn more evenly throughout my week and throughout my day. On strength training days, I normally don't do any cardio, and vice versa. If I did shorter sessions of each type of workout, I could combine them more often and increase my calorie allowance on more days throughout the week. That way I'd get more of the benefits of both types of exercise, as well as be able to spread my nutrition intake more evenly.

Here's a sample workout routine from the latest issue Clean Eating Magazine:

Monday AM: Chest, legs, abs, 30 min cardio
PM: 30 mins cardio

Tuesday AM: Back, abs, 30 min cardio
PM: Rest

Wednesday AM: Legs, abs
PM: Boot camp class

Thursday AM: Shoulders, abs, 30 mins cardio
PM: 30 mins cardio

Friday AM: Arms, abs, 30 mins cardio
PM: 30 mins cardio

Saturday AM: Boot camp class
PM Rest

Sunday: OFF

Notice how the person only works a few specific muscles per day, sometimes only working a particular muscle group once a week (she works her abs way more often than necessary, IMO), and she has her cardio spread all over the place! I'm not sure that I could find the time to work out twice a day on a regular basis, but this certainly has me rethinking my own strategy.

cherapple

Exercise update: Make that Muscle Max lower body premix and core. Now I'm off for some ice skating!

cherapple

Since I'm not getting much company here :ohwell: , I'm going to the source -- Tosca's forums:

http://toscareno.proboards52.com/index.cgi

Thanks to everyone, especially Jess and Angie, for the encouragement and tips for getting me started with clean eating! :happy:

jessmomof3

Sorry, Cheryl!! I'm still around, just been really busy and it's hard to take the time to post my eats! I'm still keeping it clean!

Jess

cherapple

Hey, Jess! You're the clean eating champ! :bigsmile: It is time consuming (and not much incentive) to post your foods in two places every day. I feel like I'm living yet another aspect of my life that most people just don't "get," LOL. Oh well :ohwell: , I've found a diet that works for me, I'm living the life that I want to live, and that's what matters!

I'm still enjoying it, and cooking is fun now! I used to hate cooking because I'd be so hungry by the time dinner came around that I just wanted to shove something in my mouth, I didn't have the patience to prepare anything, and I'd be cranky about having to. Then I'd pig out before dinner, and I wouldn't be hungry, but I'd still eat again anyway. Now I'm eating several times a day, but I'm rarely overeating. I'm almost always satisfied, and I look forward to trying new clean recipes. What a difference!

Thanks again for providing an example of how it's done. :flowerforyou:

cherapple

I still can't get over it.... No sugar or processed foods, and lots of protein. The constant, daily cravings are gone and I have an appetite for normal amounts of food, and healthy foods to boot! I just don't want unhealthy foods anymore. My body feels naturally satisfied for the first time in my life. :happy: :happy: :happy:

jessmomof3

I still can't get over it.... No sugar or processed foods, and lots of protein. The constant, daily cravings are gone and I have an appetite for normal amounts of food, and healthy foods to boot! I just don't want unhealthy foods anymore. My body feels naturally satisfied for the first time in my life. :happy: :happy: :happy:

That is great!! I am so glad that you *get* it. I wish I could get it through people's heads around me. They still think I'm torturing myself by not eating junk food and donuts. :grumble: I don't WANT that stuff!!! :huh: I'm glad it's working for you and you are feeling satisfied. You're doing what you should be doing... fueling your body! Even if you don't post here, please keep in touch!

Jess

shar140

They still think I'm torturing myself by not eating junk food and donuts. :grumble: I don't WANT that stuff!!! :huh:

I know my body feels so much better when I eat clean....but unfortunately I sometimes still do WANT that junk! :mad: It's easier because I don't keep any of that stuff in my house...my downfall is other places!

Anyway, I'm still around...was out of town and now I'm home sick. (I should have known better than to eat at long john silver's... :explode: )

jessmomof3

They still think I'm torturing myself by not eating junk food and donuts. :grumble: I don't WANT that stuff!!! :huh:

I know my body feels so much better when I eat clean....but unfortunately I sometimes still do WANT that junk! :mad: It's easier because I don't keep any of that stuff in my house...my downfall is other places!

Anyway, I'm still around...was out of town and now I'm home sick. (I should have known better than to eat at long john silver's... :explode: )

Isn't it crazy how your body reacts to fast food (grease) after you aren't used to it??? Hope you feel better soon!

Jess

cherapple

I wish I could get it through people's heads around me. They still think I'm torturing myself by not eating junk food and donuts. :grumble: I don't WANT that stuff!!! :huh:

The world is crazy upside down! :noway: :laugh: It boggles my mind what people are willing to do to themselves and their bodies in the name of being able to eat "whatever they want" -- food that isn't even really food. :huh:

jessmomof3

The world is crazy upside down! :noway: :laugh: It boggles my mind what people are willing to do to themselves and their bodies in the name of being able to eat "whatever they want" -- food that isn't even really food. :huh:

It's crazy!! Especially this time of year... everyone needs an excuse to indulge, aka pig out on anything they want to eat!

Jess

jessmomof3

OK, I went on a lunch date w/ my dh today and had a super lunch! I had the scallops & shrimp salad- romaine lettuce w/ tomatoes, cucumbers, topped w/ the seafood and had the olive oil & vinegar dressing. I also had a bowl of black bean chili that was delicious! You can eat out and eat healthy, you just need to make substitutions if needed!!

Jess

wvjoereck

I am new. never heard of eating clean but I want to learn. I'll hang around and catch up with the lifestyle. lol

shar140

I am back, and feeling better!!

Breakfast today:
WW english muffin
Reduced fat colby jack cheese, 1 slice
Veggie sausage patty (morningstar farms)

And water!!

Ugh...yesterday I ate so many carbs!! I hate that when I'm sick, I crave stuff like saltine crackers, chicken noodle soup, etc. What do you then?? I wanted stuff that was bland, and easy to digest - processed carbs! :mad:

cherapple

I know my body feels so much better when I eat clean....but unfortunately I sometimes still do WANT that junk! :mad: It's easier because I don't keep any of that stuff in my house...my downfall is other places!

Anyway, I'm still around...was out of town and now I'm home sick. (I should have known better than to eat at long john silver's... :explode: )

Hi, Shar! The better I eat, the harder it is to be away from home because no one else eats that way! I get homesick for my own food, but I'm learning to bring it with me.

I got this great backpack cooler from amazon (via Target). It's called a Raya sling backpack cooler by Thermos, and it was only $10 (plus shipping). I love it! It can hold up to two six packs, if need be. Yesterday I had my water bottle in it, a jar of peanut butter, a container of grapes, two slices of bread, a piece of flat bread, a packet of tuna, a tangerine, and a Clif bar, and there was still a ton of room! I could feed myself for an entire day. It even has pockets for my cell phone, keys, and money.

I also bought a couple for my kids from Kmart.com (a different brand, I think, but they were more colorful than mine) for Christmas. They've been asking for them, and I'm hoping to encourage them to start packing their own food, too.

Now I can take my food anywhere in public and establishments won't so easily recognize that I'm bringing in my own food. :happy:

cherapple

I am back, and feeling better!!

...

Ugh...yesterday I ate so many carbs!! I hate that when I'm sick, I crave stuff like saltine crackers, chicken noodle soup, etc. What do you then?? I wanted stuff that was bland, and easy to digest - processed carbs! :mad:

Do you like oatmeal? How about whole wheat breads -- tortillas, flatbreads, pitas? Plain shredded wheat cereals? There are lots of healthier bland foods. Just try getting as close to one-ingredient as you can. In my family, we make a tofu noodle soup that my kids really like (I'd prefer chicken myself), it's really easy to make, and homemade is so much better than canned.

You probably equate those things that you've been craving with health because when we were growing up, that's what we were taught to eat when we got sick. Heck, that's even what they serve in hospitals! (God forbid I ever have to stay in a hospital because the food will make me insane! :explode: What?! You call this a place of health? You call THIS food? Hello?) Maybe you just need to change your mindset about what your body thinks it needs when it doesn't feel well.

I'm glad you're feeling better!

cherapple

I am new. never heard of eating clean but I want to learn. I'll hang around and catch up with the lifestyle. lol

Welcome, wvjoereck! :flowerforyou:

Clean eating basically just means eating whole foods, the way nature intended them, eating throughout the day, with lots of lean protein and complex carbs combined together. It's pretty simple, really! The ultimate plus is how great it makes you feel.

shar140

Hi, Shar! The better I eat, the harder it is to be away from home because no one else eats that way! I get homesick for my own food, but I'm learning to bring it with me.

I've brought my own food before when I've been staying at my parents' house, but I don't always eat it!! It's like I still "crave" the junk...plus, I think I'd hurt my mom's feelings if I didn't eat her cooking. :ohwell:

But I definitely get homesick for my own clean food after I spend time with them!

jessmomof3

I got this great backpack cooler from amazon (via Target). It's called a Raya sling backpack cooler by Thermos, and it was only $10 (plus shipping). I love it! It can hold up to two six packs, if need be. Yesterday I had my water bottle in it, a jar of peanut butter, a container of grapes, two slices of bread, a piece of flat bread, a packet of tuna, a tangerine, and a Clif bar, and there was still a ton of room! I could feed myself for an entire day. It even has pockets for my cell phone, keys, and money.

I also bought a couple for my kids from Kmart.com (a different brand, I think, but they were more colorful than mine) for Christmas. They've been asking for them, and I'm hoping to encourage them to start packing their own food, too.

Now I can take my food anywhere in public and establishments won't so easily recognize that I'm bringing in my own food. :happy:

Oh wow, that sounds like a great backpack! What a great idea and for your kiddos also! And now no one will be the wiser that you're bringing in *outside* food. :bigsmile:

jessmomof3

What'cha eating today??

Breakfast:
1/2 c. old fashioned oatmeal, 1/2 c. whole cranberries
1/4 c. Fiber one
1/2 scoop choc. protein powder
1 T. NM PB, 1 T. wheat germ, 1 T. flax
1/2 c. cottage cheese
Banana

Lunch:
Joseph's oatbran Lavash bread w/ 1 Laughing cow light cheese spread
and smoked turkey breast
Raw broccoli

Baked a whole bunch of cookies for some cookie exchanges (not healthy ones either!) but did NOT even lick the spoon or eat one cookie. Now they're packed away so they will not tempt me! :laugh:

shar140

I still can't find the NM peanut butter! :mad:

I found some of the Joseph's breads, but it has Splenda in it!!

cherapple

Oh wow, that sounds like a great backpack! What a great idea and for your kiddos also! And now no one will be the wiser that you're bringing in *outside* food. :bigsmile:

I ordered ten more of the backpack coolers today and I'll be giving them as Christmas gifts. :bigsmile:

cherapple

I still can't find the NM peanut butter! :mad:

I found some of the Joseph's breads, but it has Splenda in it!!

I can't find the NM peanut butter anywhere either. :sad: I also haven't been able to find my favorite low-salt cottage cheese again, since getting it once at a grocery story that was having a dairy sale week. I hate it when you find something that you really like, and then it's hard to find! :grumble:

jessmomof3

I still can't find the NM peanut butter! :mad:

I found some of the Joseph's breads, but it has Splenda in it!!

The only place I can find the Naturally More PB is Super Wal*mart. It's in a yellow jar usually on the top shelf.

My Joseph's bread doesn't?? It's the flat Lavash whole wheat, oatbran, & flax kind. HTH!

Jess

cherapple

What'cha eating today??

Baked a whole bunch of cookies for some cookie exchanges (not healthy ones either!) but did NOT even lick the spoon or eat one cookie. Now they're packed away so they will not tempt me! :laugh:

You don't want to know what I ate today. :ohwell: My first two meals were great, and then I spent the rest of the day out of the house, too busy to eat for most of it, even from my cooler. By the time I did eat, I was so hungry, and we went to McDonald's because it was right there. I thought I'd get a salad and have some greens and chicken, rather than bread and peanut butter from my cooler. I was so disappointed in it -- their salads have really gone down hill again (they were actually pretty good for a while) -- and they put some kind of sauce on the chicken. Who knows what was in it, probably sugar. Then my daughter didn't finish her parfait, so I did. That's one of my biggest downfalls. I hate wasting things.

One of these days I will learn to just be safe and eat from my cooler!

Good job on avoiding the cookies, Jess! I avoided cookies today, too. We were served milk and cookies, and I am amazed at my near complete lack of desire for anything sweet anymore. I can watch others eat sweets, I can talk in a completely detached way about what they are eating, acknowledging to others how good they taste, but still not even tempted to eat them myself. I love it! :bigsmile:

cherapple

The only place I can find the Naturally More PB is Super Wal*mart. It's in a yellow jar usually on the top shelf.

My local Super Walmart doesn't carry it. You can get it on the Naturally More website for 6/$20. I'm going to watch and wait. I bet it will show up in more stores soon. Healthy foods are gaining in popularity.

jessmomof3

You don't want to know what I ate today. :ohwell: My first two meals were great, and then I spent the rest of the day out of the house, too busy to eat for most of it, even from my cooler. By the time I did eat, I was so hungry, and we went to McDonald's because it was right there. I thought I'd get a salad and have some greens and chicken, rather than bread and peanut butter from my cooler. I was so disappointed in it -- their salads have really gone down hill again (they were actually pretty good for a while) -- and they put some kind of sauce on the chicken. Who knows what was in it, probably sugar. Then my daughter didn't finish her parfait, so I did. That's one of my biggest downfalls. I hate wasting things.

One of these days I will learn to just be safe and eat from my cooler!

Good job on avoiding the cookies, Jess! I avoided cookies today, too. We were served milk and cookies, and I am amazed at my near complete lack of desire for anything sweet anymore. I can watch others eat sweets, I can talk in a completely detached way about what they are eating, acknowledging to others how good they taste, but still not even tempted to eat them myself. I love it! :bigsmile:

I agree!! I used to like McD's salads but even the chicken is soooo salty and tastes processed to me now!! I do like their black coffee though. I do like their parfaits and they aren't too terrible.

I did avoid cookies... I made at least 10 dozen!!!!!! And NO licks of the batter and NO cookies. I packaged them all up and they are ready for cookie exchanges and treats for my dd's classes!! Great job passing them up too. People tend to think I'm some sort of psycho that I won't eat the cookies/ donuts/ sweets!! :grumble:

jessmomof3

My local Super Walmart doesn't carry it. You can get it on the Naturally More website for 6/$20. I'm going to watch and wait. I bet it will show up in more stores soon. Healthy foods are gaining in popularity.

Really?? Almost every Super WM I've been to has had it! I'm sure if you asked they would stock it. Although 6/$20 isn't terrible, it's about $2.79 a jar. My dd's like the Meijer store brand organic PB. My dh will still only eat Jif Extra Crunchy. Oh well! :huh: