Clean Eating Club ~ January 2009
cherapple
Posts: 670 Member
Let's start the new year by working toward becoming what we want to be -- healthy and full of energy! The 80 Percent Principle says that the body is 10 percent genetics, 10 percent exercise, and 80 percent nutrition. Therefore, in order to improve the way we look and feel, the most important thing that we can do is focus on nutrition!
What is clean eating?
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 it comes in a flashy package and has a long list of ingredients, it's probably highly processed and you wouldn't want to eat it. The goal is to always read ingredients and buy foods with as few as possible.
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 and muscle gain (cardio and 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!
What is clean eating?
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 it comes in a flashy package and has a long list of ingredients, it's probably highly processed and you wouldn't want to eat it. The goal is to always read ingredients and buy foods with as few as possible.
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 and muscle gain (cardio and 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!
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Replies
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Let's start the new year by working toward becoming what we want to be -- healthy and full of energy! The 80 Percent Principle says that the body is 10 percent genetics, 10 percent exercise, and 80 percent nutrition. Therefore, in order to improve the way we look and feel, the most important thing that we can do is focus on nutrition!
What is clean eating?
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 it comes in a flashy package and has a long list of ingredients, it's probably highly processed and you wouldn't want to eat it. The goal is to always read ingredients and buy foods with as few as possible.
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 and muscle gain (cardio and 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!0 -
:flowerforyou: Happy New Year!!!
The girls and I were just talking about what a milestone year 2009 is for us. My oldest becomes a teenager and turns 13, my youngest turns 10, and I hit the big 4-0 (in seven days)!!! I am proud of my milestone age because I feel about 25, and that's a major accomplishment for me! It's amazing what a healthy diet and exercise can do for you.
I plan to keep on living this vibrant, youthful life!
What joys are in store for you and your family in 2009?0 -
Sounds like a great idea. I'd love to incorporate that into my lifestyle. Can't wait to hear how this works out for everyone...0
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Good Morning and Happy New Year! I'm motivated and I know I can do it!
I'll be 30 in May eeekkk!!! I'm terrified of that number! But I want to look and feel like I did at 20! That's my number 1 goal! I want to eat healthy and stay healthy!
My oldest will start school:sad: I can't believe my baby will be off to kindergarten! My hubby will be sending out PHarm School apps and we'll be figuring out our future from there! At this point we r not sure if that is really what we shud be doing...kinda lost! So hoping this year we can figure out a direction!
We are kinda hippies and if u guy know anything about Indians and Pakistanis, that's not accepted! family pressure about having a 'professinal' career can really stress u out! He has a bachelor's in IT but thejob market is pretty bad...so please pray for us that we find a direction and can learn to ignore all the annoying ppl in our lives!
I would like to also buy a car this year! We want more kids and it'll be tough without a car!
lol! those are all the things i'm looking forward to!
Cher please keep posting your meals and calories! It;'s def. helping! I'm def. more serious and now that I know i have IBS, i need to be more careful! I've been super sick and cannot keep doing t ohis!0 -
Happy New Year!! Let's be the healthiest and strongest that we can be this year! :bigsmile: I feel like at 31 that I'm in better shape than I was even at 25, so I love that! :laugh: My fitness goals are another half marathon in May and a sprint triathlon in June. Eating goals are just to keep it as clean as I can!
Started my NY off w/ a 5 mile run w/ one of my best friends. Then she treated me to Starbucks!!
Coffee:
Grande Skinny Latte (SF vanilla) with soy. YUMMY!!! (and not feeling so bad w/ 130 cals and 12g protein!
)
Breakfast: (later run so not til 10AM)
1/2 c. multi grain hot cereal (Quaker), 1/2 c. whole cranberries
1/2 scoop choc. protein powder
1 T. NM PB, 1 T. wheat germ
1/2 c. cottage cheese
Not sure on the rest of the day's plans yet but s0 -
oh gosh teh new year is be graduating high school
and starting college in the fall its so crazy. and my friends having her baby. and it'll be me and my boyfriends 2 year anniversary. so very excited for all of this.
as for nutrition goes i know i am going to be alot more focused deff. 2009 is gonna be the best year ever. emotionally, physically, and mentally i hope this year rocks very much. the only thing that im nervous about is the fact that i am starting college soon. i just hope i do well..pretty nervous 
but i know i have a great support group!! 0 -
My fitness goals are another half marathon in May and a sprint triathlon in June. Eating goals are just to keep it as clean as I can!
Oh yeah, how could I forget running?!!!! My goal is to run in 2009 -- just run! Any amount that I can do will make me happy! :happy:
:laugh: 0 -
Oh yeah, how could I forget running?!!!! My goal is to run in 2009 -- just run! Any amount that I can do will make me happy! :happy: :laugh:
Yeah, another goal is to just stay injury free so I can KEEP running! 0 -
Lunch:
La Tortilla High fiber wrap w/ Laughing cow Light cheese & ham
Baked sweet potato + cinnamon
Snack:
1 c. NF yogurt + 1 T. NM PB + 1/4 c. Nature's Path Pumpkin Flax Granola
I made my first batch of yogurt in my new yogurt maker, it'll be done in 10 hrs and I'll let you know what I think! :bigsmile:
Off to meet my Mom for dinner, a late minute dinner out! And not even sure where!0 -
Quick question! are there any healthier alternatives to those Quaker mini delights? I love the chocolate drizzle ones..satisfies my crunch and chocolate needs...But is there anything that is healthier than these?0
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Quick question! are there any healthier alternatives to those Quaker mini delights? I love the chocolate drizzle ones..satisfies my crunch and chocolate needs...But is there anything that is healthier than these?
I like the soy crisps. Meijer brand has them and Quaker makes them also. They come in Sea Salt, BBQ, & Cheddar flavors. The soy crisps are a bit higher in protein than rice cakes. I don't know about chocolate flavors though!0 -
Dinner: Logan's Steak House
6oz grilled salmon
Baked sweet potato (plain)
And side salad w/ balsamic vinegar
Yummy!!!
Snack:
SF hot cocoa made w/ unsweetened soymilk0 -
We are kinda hippies and if u guy know anything about Indians and Pakistanis, that's not accepted! family pressure about having a 'professinal' career can really stress u out! He has a bachelor's in IT but thejob market is pretty bad...so please pray for us that we find a direction and can learn to ignore all the annoying ppl in our lives!
We're hippies, too! Hippie homeschoolers, lol! I know all about family pressure. :laugh: You just have to live the life you want to live and forget what everyone else thinks. It's the same with clean eating. Almost no one gets it, and they think we're weird to be different. :ohwell: Oh well! 0 -
as for nutrition goes i know i am going to be alot more focused deff. 2009 is gonna be the best year ever. emotionally, physically, and mentally i hope this year rocks very much. the only thing that im nervous about is the fact that i am starting college soon. i just hope i do well..pretty nervous but i know i have a great support group!!
It must be very tough to eat clean in college! We're here for you! :happy:0 -
Meal #1
Oatmeal, apple, cashews, skim milk, egg whites
Calories: 362
Meal #2
Coffee
2 T half and half
1/2 T maple syrup
Calories: 78
(Not really a meal, but it satisfied me for a little while)
Meal #3
1/2 c quinoa
1/2 chicken breast
Calories: 257
Meal #4
1/2 c coffee
1 T half and half
1/2 c plain lowfat yogurt
1/4 c cottage cheese
Banana
14 almonds
Calories: 357
Meal #5
Whole wheat pasta
1/2 c chunky tomato sauce with tempeh and veggies
1/2 c green beans
1 c skim milk
Calories: 350 (probably more)
Meal #6
Navel orange
8 Triscuits
1/2 T peanut butter
Calories: 193
Total cals: 1597 (maintenance level)
Exercise: None. It was a rest day. :happy:0 -
Eats for Jan 2nd...
4 mile run.
Breakfast:
Usual oatmeal (same as y'day)
Then did my weights- ChaLean Extreme Burn Circuit #3
Snack:
6oz of my homemade yogurt!! (success, it was good!)
w/ 1 T. NM PB + 1/4 c. Nature's Path Pumpkin Flax Granola0 -
Another snack (out running errands):
Kashi Pumpkin Flax Granola bar
20 mixed nuts
Late lunch:
Big salad w/ romaine, broccoli, cauliflower, carrots & turkey w/ red wine vinegar
Baked sweet potato w/ 1/2 c. cottage cheese + cinnamon
Dinner:
It's GNO w/ my 2 running buddies. I think they want to go for Mexican so I will make a healthy choice, hopefully a grilled chicken salad of some sort!0 -
Jan. 2 Meals
#1
1/2 c dry oatmeal, cooked
1/4 c cottage cheese
Sliced apple
1/4 c skim milk
1/8 c cashews
Stevia
Calories: 367
#2
1/2 c lowfat plain yogurt
1/4 c lowfat cottage cheese
14 almonds
1 T trail mix
Stevia
2 slices turkey bacon (it's hard not to eat what my kids eat sometimes)
Calories: 311
#3
Whole wheat wrap
2 oz. turkey slices
1/2 c quinoa
1/2 c spinach leaves
Calories: 377
#4
Banana
1/2 T almond peanut butter
1 c coffee
2 T half and half
Calories: 204
#5
1/2 c brown rice
1/2 c turkey mushroom stroganoff
1/2 c beets
1 c skim milk
Calories: 511
Exercise: 60 minutes elliptical
Sweets have been tempting lately -- candy, ice cream, chocolate (especially when my kids and my husband eat them) -- but I've successfully avoided them by making healthier choices instead. I wouldn't want to risk binging or having start over form the beginning with cravings and feeling pudgy. I've been "clean" for too long to throw it away now! :happy: PMS is coming soon. Let's hope I can keep the strong attitude!0 -
Another good day yesterday! We went to my aunt's to play games last night and I am proud to say I didn't have any of the m&m's and soda they were snacking on.
Did a long run of 12 miles today. I have decided to not eat clean on the long runs so I am sure to have energy to finish. Gatorade and a power bar got me through today.
But the rest of the day it's CLEAN for me!
I have realized if I can just stay busy, I don't focus so much on wanting food I know I shouldn't have.0 -
Jan. 2 Meals
#1
1/2 c dry oatmeal, cooked
1/4 c cottage cheese
Sliced apple
1/4 c skim milk
1/8 c cashews
Stevia
Calories: 367
#2
1/2 c lowfat plain yogurt
1/4 c lowfat cottage cheese
14 almonds
1 T trail mix
Stevia
2 slices turkey bacon (it's hard not to eat what my kids eat sometimes)
Calories: 311
#3
Whole wheat wrap
2 oz. turkey slices
1/2 c quinoa
1/2 c spinach leaves
Calories: 377
#4
Banana
1/2 T almond peanut butter
1 c coffee
2 T half and half
Calories: 204
#5
1/2 c brown rice
1/2 c turkey mushroom stroganoff
1/2 c beets
1 c skim milk
Calories: 511
Exercise: 60 minutes elliptical
Sweets have been tempting lately -- candy, ice cream, chocolate (especially when my kids and my husband eat them) -- but I've successfully avoided them by making healthier choices instead. I wouldn't want to risk binging or having start over form the beginning with cravings and feeling pudgy. I've been "clean" for too long to throw it away now! :happy: PMS is coming soon. Let's hope I can keep the strong attitude!
I am still trying to figure out how to leave comments or reply to whats been said...
Just wanted to say good job! It is not easy eating well when everyone else in the house isn't. My kids like to have ice cream as a treat sometimes after dinner. Ice cream is my weakness!0 -
Another good day yesterday! We went to my aunt's to play games last night and I am proud to say I didn't have any of the m&m's and soda they were snacking on.
Did a long run of 12 miles today. I have decided to not eat clean on the long runs so I am sure to have energy to finish. Gatorade and a power bar got me through today.
But the rest of the day it's CLEAN for me!
I have realized if I can just stay busy, I don't focus so much on wanting food I know I shouldn't have.
Twelve miles! :noway: That seems like a LOOONG way to me, about twice as far as I've ever gone! I thought of running today. It was 29 degrees, but the sun was so bright and warm that it wasn't icy. Still, I was afraid of slipping. :grumble:
Way to go on keeping your hands out of the snacks. :happy: My kids' 4H group had pizza today, and I stuck to my tuna wrap, nuts, and grapes.0 -
Another good day yesterday! We went to my aunt's to play games last night and I am proud to say I didn't have any of the m&m's and soda they were snacking on.
Did a long run of 12 miles today. I have decided to not eat clean on the long runs so I am sure to have energy to finish. Gatorade and a power bar got me through today.
But the rest of the day it's CLEAN for me!
I have realized if I can just stay busy, I don't focus so much on wanting food I know I shouldn't have.
Twelve miles! :noway: That seems like a LOOONG way to me, about twice as far as I've ever gone! I thought of running today. It was 29 degrees, but the sun was so bright and warm that it wasn't icy. Still, I was afraid of slipping. :grumble:
Way to go on keeping your hands out of the snacks. :happy: My kids' 4H group had pizza today, and I stuck to my tuna wrap, nuts, and grapes.
I'm in AZ so the weather is beautiful and perfect for running, but all too soon it will heat up and I will be envious of yours!
I really like pizza - so all I have to say is...WAY TO GO!!!0 -
Another good day yesterday! We went to my aunt's to play games last night and I am proud to say I didn't have any of the m&m's and soda they were snacking on.
Did a long run of 12 miles today. I have decided to not eat clean on the long runs so I am sure to have energy to finish. Gatorade and a power bar got me through today.
But the rest of the day it's CLEAN for me!
I have realized if I can just stay busy, I don't focus so much on wanting food I know I shouldn't have.
Great job!! And great run!! Yes, you need that Gatorade and carb while running that long. Have a good recovery meal (4:1 carb: protein ratio is best, so 40g carb:10g protein, etc) and then eat clean the rest of the day!0 -
Over two weeks ago, I increased my base calories from 1200 to 1320, and the scale hasn't moved one way or the other. It's good news that I can eat more without gaining! The scale wasn't budging at 1200 either, so now I'm wondering whether I should increase my calories even more and go to 1400 or 1500. I really want the scale to go down (just a few pounds), not stay the same or go up, so it's kind of nerve wracking to eat more! But at least with clean eating, I know I'm adding more nutrition with those. At the very least, I can feel good that the extra calories I eat won't be empty. :happy:
Meals so far for Jan. 4 (I was too tired to post my foods yesterday):
#1
Banana
1/4 c Grape Nuts
1/2 c skim milk
Calories: 245
(Forgot my protein source. Ooops! Sometimes I revert back to my Weight Watchers habits. :laugh: )
#2
Whole grain oatmeal
A sliced apple
1/4 c skim milk
1/4 c egg whites
1/8 c cashews
Calories: 3620 -
Hello CE'ers!!
I woke up starving today!! I'm saying it's increased metabolism. :laugh:
Breakfast:
1/2 c. multi grain hot cereal, 1/2 c. whole cranberries (I'm almost out!! I'll be sad when they're gone til next year!)
1/4 c. Fiber One
1/2 scoop choc. protein powder
1 T. NM PB, 1 T. wheat germ
1/2 c. cottage cheese
No snack, at church but my tummy was rumbling by 11!!
Lunch:
Taco salad ~ Romaine & shredded carrots topped w/ about 3oz lean ground beef & onions,
1/2 c. FF refried beans, 1/2 c. black beans, medium salsa, & guacamole
Dessert:
SF Jello Chocolate Fudge mint cup (60 cals)0 -
whole cranberries (I'm almost out!! I'll be sad when they're gone til next year!)
The freeze pretty good. I don't have a big freezer so I don't get to freeze to much but if I can get some fresh blueberries, strawberries, cranberries I try to freeze some.
I've been reading this thread and becoming more interested. I think I'm going to try and get the book at the library.
I see you all seem to eat more chicken & fish. I am not a fish eater and I like chicken but I am a beef eater too. Is beef ok if it's lean?
I also like a glass of wine with dinner so that I don't know if I want to give up. I also cook with wine. In fact I am making beef tips and they have wine in the sauce.
I'll continue to read the posts and learn some more from you all.0 -
I've been reading this thread and becoming more interested. I think I'm going to try and get the book at the library.
I see you all seem to eat more chicken & fish. I am not a fish eater and I like chicken but I am a beef eater too. Is beef ok if it's lean?
I also like a glass of wine with dinner so that I don't know if I want to give up. I also cook with wine. In fact I am making beef tips and they have wine in the sauce.
I'll continue to read the posts and learn some more from you all.
Hi, Keiko,
It's up to you which clean eating principles you choose to adopt. Few people do every single one. White meat is emphasized over red, so I eat lean ground turkey (did tonight!) instead of beef. Lean cuts of anything are always preferred, of course. But I like full fat sour cream and half and half (also had both of those today). There are no food police here! LOL. :laugh:
Welcome! 0 -
Jan. 4 meals continued:
#3
Coffee
2 T half and half
1/2 T maple syrup
Calories: 66
(I've been in the mood for sweeteners in my coffee lately. On a good note, I have NOT been sweetening my oatmeal or my yogurt with Stevia. I'm trying to get used to unsweetened flavors.)
#4
More coffee
2T half and half
1 tsp honey
Whole grain flatbread
1 T hommus
2 oz. turkey slices
Spinach leaves
Baked Parmesan fries
2 T homemade ketchup
Calories: 458
#5
12 small tortilla chips (1/2 serving)
Green leaf lettuce
1/4 c turkey taco meat
2 T salsa
2 T sour cream
1 c skim milk
1/4 c corn
Calories: 275
#6
Fruit medley smoothie (ice cream consistency - yum!)
Calories: 126
Today's exercise: 35 minutes cardio bursts on the elliptical, full body workout on the machines (no abs)
I didn't quite make all my calories today, but I guess it's good to zig zag, some days going over (yesterday I was over), some days being under. :bigsmile:0 -
I've been reading this thread and becoming more interested. I think I'm going to try and get the book at the library.
I see you all seem to eat more chicken & fish. I am not a fish eater and I like chicken but I am a beef eater too. Is beef ok if it's lean?
I also like a glass of wine with dinner so that I don't know if I want to give up. I also cook with wine. In fact I am making beef tips and they have wine in the sauce.
I'll continue to read the posts and learn some more from you all.
Hi, Keiko,
It's up to you which clean eating principles you choose to adopt. Few people do every single one. White meat is emphasized over red, so I eat lean ground turkey (did tonight!) instead of beef. Lean cuts of anything are always preferred, of course. But I like full fat sour cream and half and half (also had both of those today). There are no food police here! LOL. :laugh:
Welcome!
Thanks for welcoming me Cheryl, I find that if I eat the full fat sour cream I eat less because it has more flavor. When I tried the low or no fat it just seems lacking.
I have noticed that the healthier my eating gets the more I don't have cravings for things like chips... They were the worst for me. Now they don't even taste that good.
Kelly0 -
The freeze pretty good. I don't have a big freezer so I don't get to freeze to much but if I can get some fresh blueberries, strawberries, cranberries I try to freeze some.
I've been reading this thread and becoming more interested. I think I'm going to try and get the book at the library.
I see you all seem to eat more chicken & fish. I am not a fish eater and I like chicken but I am a beef eater too. Is beef ok if it's lean?
I also like a glass of wine with dinner so that I don't know if I want to give up. I also cook with wine. In fact I am making beef tips and they have wine in the sauce.
I'll continue to read the posts and learn some more from you all.
Yeah, they were the ones I had in the freezer! I need to see if they still have them out at the stores and stock up! :laugh:
I eat beef also, had some y'day! We get ours from a local farmer though, so it's really lean and yummy!! I don't drink wine, but I think in moderation it is ok. Don't feel like you can't ever eat anything *unclean* again. Just make it a treat and try to keep it at least 80% clean. Welcome to the CE'ers!
Jess0
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