Clean Eating Club ~ January 2009

jessmomof3

Hello Clean Eaters!

Pre-run:
Melaleuca Fat Burning bar (110)

Ran 4 miles on the TM.

Breakfast:
1/2 c. old fashioned oatmeal (150)
1/4 c. Fiber one (30)
1/2 scoop choc. protein powder (60)
1 T. NM PB (85)
1 T. flax (30), 1 T. wheat germ (25)
1/2 c. cottage cheese (80) = 460

jessmomof3

Snack:
1 c. Meijer NF yogurt (140)
1 T. NM PB (85)
1/2 c. Nature's Path Pumpkin Flax Granola (140) = 365

Late lunch:
Joseph's Flax & Oatbran Lavash bread (100)
Laughing cow light cheese (35)
Shaved chicken breast (75)
1 c. spinach (7) = 217

Dinner will be leftovers, easy cooking night!

cherapple

I found some steel cut oatmeal at Walmart. (I'm becoming more and more impressed with the healthy foods they are carrying, I'm a little embarrassed to say :blushing: , but they help save me money!) I've long wondered what all the fuss was about, and how steel cut was different from regular oatmeal, and now that I've tried it, I like regular oats better. Steel cut oats have a similar texture to cream of wheat or couscous, so they are missing the chewability of my regular multigrain slow-cook oatmeal.

Meal 1) Steelcut oatmeal, apple, skim milk, egg whites, flax, blueberries (361)
Daughter's leftover scrambled egg (101)

Exercise: Cathe's Step Blast

2) Wheat pasta, sauce, tuna, wasabi cashews (538)

3) Coffee and cream, sweetened (71) (Not really a meal, but my second meal was late, and I needed a smaller meal to balance out my first two higher calorie ones!)

4) Yogurt, cottage cheese, banana, walnuts, blueberries (335)

5) Dinner will probably be homemade whole wheat pizza (an easy night for me, too!)

jessmomof3

I found some steel cut oatmeal at Walmart. (I'm becoming more and more impressed with the healthy foods they are carrying, I'm a little embarrassed to say :blushing: , but they help save me money!) I've long wondered what all the fuss was about, and how steel cut was different from regular oatmeal, and now that I've tried it, I like regular oats better. Steel cut oats have a similar texture to cream of wheat or couscous, so they are missing the chewability of my regular multigrain slow-cook oatmeal.

You know, I like Super Wal*mart myself. That's the only place that carries my Naturally More PB and the Joseph's Oatbran and Flax pitas and lavash breads!! I also love Meijer, they are really making some great cheaper organic products!

I prefer my old fashioned oatmeal also. My kids and dh love the steel cut oats though, so I usually make a large batch once a week (over the stovetop since it takes longer to cook) and then microwave it for a quick breakfast for them. My 10 dd says that regular oatmeal is too slimy, but she LOVES steel cut oats. Whatever, it's good for them so I buy it! :laugh:

I LOOOOVE Step Blast! Wow, I haven't done that one in ages! Fun music too. Hope your dd continues to feel better!

Jess

jessmomof3

Snack:
Fuji apple (80)
12 almonds (85)
String cheese (70) = 235

Dinner:
Joseph's Flax & Oatbran Pita (60)
Laughing cow light cheese (35)
Honey turkey breast (45)
Baked sweet potato (162)
1/2 c. cottage cheese (80) = 382

Snack:
SF hot cocoa (139) = 1,798

Also did Ab Ripper X before dinner. :bigsmile:

alf1163

My husband and I were already talking about dinner for tomorrow and of course he said he wants pizza!!! :grumble: :grumble: I would like to make it instead of buying it. Cher, how do you make your whole wheat pizza?

Jess and Cher: I am with you regarding the steel cut oats. I prefer the good old fashioned oats over the steel cut. I eat oatmeal almost every morning. I still have some left over steel cut I bought from a bulk bin. How do you prepare and then measure yours? I once put it in water overnight and then ate out of that for about a week measuring half a cup of it and adding skim milk and cooking it for about 10 mins over the stove. Is that how you make yours? I need to use up my leftovers...

Also, I love pancakes. Do you have a recipe for healthy pancakes? :flowerforyou:

jessmomof3

My husband and I were already talking about dinner for tomorrow and of course he said he wants pizza!!! :grumble: :grumble: I would like to make it instead of buying it. Cher, how do you make your whole wheat pizza?

Jess and Cher: I am with you regarding the steel cut oats. I prefer the good old fashioned oats over the steel cut. I eat oatmeal almost every morning. I still have some left over steel cut I bought from a bulk bin. How do you prepare and then measure yours? I once put it in water overnight and then ate out of that for about a week measuring half a cup of it and adding skim milk and cooking it for about 10 mins over the stove. Is that how you make yours? I need to use up my leftovers...

Also, I love pancakes. Do you have a recipe for healthy pancakes? :flowerforyou:

I usually make it in 2 cup batches for my family. (makes 8 one half cup servings that way, after it is cooked) 1/2 c. cooked is 1/4 c. dry. I cook 2 cups with about 7 cups of water over the stove for about 25 min or until the liquid is gone. HTH!

Oh, and I do have a healthy pancake recipe. Let me get it and I'll post it in a few!!

Jess

jessmomof3

Whole Wheat & Oatmeal Pancakes

1 c. whole wheat flour
1 c. old fashioned oatmeal
1 T. baking powder
1 tsp. baking soda, dash salt
1 1/4 c. milk (or soymilk), 1/2 c. water
1 egg, 1 tsp. vanilla, 1 tsp. cinnamon

Mix together dry ingredients in bowl, then add in the wet ingredients. Cook on hot griddle.

These are yummy, I top them w/ my Naturally More PB. My kiddos love them too! (I don't have the nutritionals figured out yet to add to the database)

Jess

jessmomof3

Protein pancakes (if you're wanting something lower in carb)

1/2 c. old fashioned oatmeal
1/2 c. eggbeaters (or about 4 egg whites)
1/2 c. cottage cheese
1 tsp. cinnamon

Blend together in blender or handy chopper. Cook like pancakes, they take a little longer to cook through but are really good! (I like to put it in an 8" omelet pan and cook til the bottom is done and then pop in the oven for about 15 min or until puffy.

You can also add protein powder if you want. (but that will change the cal count)

Makes 1 serving- 290 cals, 34g carb, 4g fiber, 3g fat, 30g protein

jessmomof3

And a recipe for waffles that I got from a friend.

Dry:
3 c. whole wheat flour
2 T. baking powder
1/2 tsp. salt
1/4 c. ground flax
2 scoops protein powder

Wet:
4 egg whites
3 c. skim milk (or soymilk)
1 c. applesauce (unsweetened)

Add wet to dry ingredients & mix together. Pour onto hot waffle iron. Makes about 24 waffles.

100 cals/ 16g carb/ 3g fiber /1g fat/ 7g protein

jessmomof3

And one more while I'm at it. These are pancakes that I make at holiday times,my kiddos LOVE them!!

Pumpkin Pancakes

Dry:
2 c. whole wheat flour (I like to use 1 c. whole wheat flour, 1 c. oatmeal)
3 T. brown sugar
2 tsp. baking powder, 1 tsp. baking soda, 1/2 tsp. salt
2 tsp. cinnamon, 1 tsp. allspice, 1/2 tsp. ginger, 1/2 tsp. nutmeg

Wet:
1 1/2 c. milk (or soymilk)
1 c. solid pumpkin
1 egg
2 T. oil
2 T. white vinegar

Mix together wet ingredients & add dry and mix well. Cook on hot griddle. Another favorite around here! :bigsmile:

jessmomof3

Ok, and one more. I'm going through my recipe box now and I need to make these again!

1 c. old fashioned oatmeal
1 c. milk (or soymilk)
1 c. whole wheat flour (1/4 c. ground flax, optional)
1/2 c. brown sugar
1/2 c. applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. salt
Raisins or nuts (optional)

1 tsp. cinnamon + 1 tsp. sugar (to sprinkle on top)

Soak the oats in milk about an hour. Preheat oven to 375*.
Combine oat mixture with applesauce & egg whites, mix until combined.
In separate bowl, mix dry ingredients. Add wet to dry and mix just until combined.
Do not overmix. combine cinnamon & sugar (optional) and sprinkle on top. Bake for 20-25 min.

alf1163

Jess, you ARE wonder woman!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :laugh: :laugh: Wow!!!!

What is the last one for? Pancakes? I notice that it is baked. Thanks a lot for all those recipes!!!! I dont know which ones to try this weekend now. :laugh: I gotta go shopping again today :happy: :flowerforyou:

jessmomof3

Jess, you ARE wonder woman!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :laugh: :laugh: Wow!!!!

What is the last one for? Pancakes? I notice that it is baked. Thanks a lot for all those recipes!!!! I dont know which ones to try this weekend now. :laugh: I gotta go shopping again today :happy: :flowerforyou:

LOL- not quite!! Oops, forgot to title it! That last one is for Applesauce muffins!!

Applesauce Muffins

1 c. old fashioned oatmeal
1 c. milk (or soymilk)
1 c. whole wheat flour (1/4 c. ground flax, optional)
1/2 c. brown sugar
1/2 c. applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. salt
Raisins or nuts (optional)

1 tsp. cinnamon + 1 tsp. sugar (to sprinkle on top)

Soak the oats in milk about an hour. Preheat oven to 375*.
Combine oat mixture with applesauce & egg whites, mix until combined.
In separate bowl, mix dry ingredients. Add wet to dry and mix just until combined.
Do not overmix. Combine cinnamon & sugar (optional) and sprinkle on top. Bake for 20-25 min.

jessmomof3

I'm finally online! Kiddos out of school for Teacher's institute day, another day off from school!

Workout:
ChaLean Push circuit #2

Breakfast:
Usual oatmeal (460)
Small banana (90) = 550

Lunch:
Joseph's Flax & Oatbran pita (60)
Laughing Cow Light Cheese (35)
Sliced chicken breast (60)
2 c. spinach (14) = 169

cherapple

Recipes ... what fun! Thanks, Jess, I'm printing yours out and I look forward to trying them. :happy: Alf, I'll get to those pancakes, but first....

:flowerforyou: Chocolate-Banana Protein Bars

2 large ripe banana bars
1 tsp. ground cinnamon
2 Tbs. unsweetened cocoa powder
3 large raw egg whites
4 oz. nonfat milk
2 1/2 c. old-fashioned rolled oats
1/3 c Splenda (I would leave this out and figure the bananas and protein powder add enough sweetness, but I haven't made them yet to know for sure )
1 Tbs. olive oil
60 g chocolate whey protein powder

Mix ingredients in a large bowl. Pour into non-stick pan. Bake at 300 degrees for 25 minutes or until firm. Let cool slightly before cutting. Cut into eight small bars, or four larger ones.

Calories (small bars, I assume): 190
Protein: 11
Carbs: 28
Fat: 4.6
Ratios: Carbs/Proteing/Fat = 57/22/21

cherapple

:flowerforyou: Protein Waffles

3 egg whites
1/4 c. oat flour
2 scoops vanilla whey powder
1 Tbs. applesauce
1 packet artificial sweeteners (again not for me)
dash of cinnamon

Whisk all ingredients in bowl. Spoon batter into a pre-heated waffle iron. (Add some nonstick cooking spray.) Cook until golden brown and serve.

Serves 2.
Calories per serving: 199
Protein: 35
Carbs: 8
Fat: 3
Ratios: Carb/Protein/Fat - 16/70/14

cherapple

:flowerforyou: Chocolate Brownies

2 large egg whites
1/2 c honey
6 heaping scoops chocolate protein powder
1/2 c nonfat milk
1 c natural peanut butter
2 c old fashioned rolled oats

Mix the peanut butter and honey in a bowl and microwave on high for 100 secs. Add the rest of the ingredients and mix. This is tough to mix and takes time. If you don't have the tools you may want to cut the oatmeal to make it a bit easier to work. Preheat oven to 320 degrees. Smooth batter into 13x9 tray and bake for 20 mins. Cut into 20 bars, wrap, and store in fridge.

Calories: 170
Protein: 12
Carbs: 15
Fat: 7
Ratios: Carbs/Protein/Fat - 36/28/37

cherapple

:flowerforyou: Power Oatmeal Pancakes

6 egg whites, beaten until fluffy
1/2 c low-fat cottage cheese
1 scoop protein powder
1/2 c oatmeal, uncooked
1/4 c wheat germ
1/4 c milled flax seed
1 tsp baking powder
1 Tbs canola oil
1/2 tsp cinnamon
Cooking spray

Place all ingredients except beaten egg whites in food processor and pulse or blend until mixture is uniform. Pour blended ingredients into bowl and add egg whites. Fold until just blended. Prepare griddle with cooking spray. Ladle mixture onto griddle and brown both sides.

Makes 6.

Calories: 283
Protein: 21
Carbs: 24
Fat: 10.5
Fiber: 4.5
Sugars: 0.3
Sodium: 198 mg

Source: Eat-Clean Diet Cookbook

cherapple

I was too busy to track my foods yesterday, and when I was home, the kids were on the computer! I have a feeling I didn't eat enough.... :ohwell:

I have another plan with my calories because I think I'm actually eating too much most days. I'm not gaining, but I don't think I'm at loss levels, either. The formula that I used to calculate how many calories I need takes into account my exercise level, so if I continue to add my exercise on MFP, I think I'm eating double exercise calories! So I'm going to aim for zig-zagging at 1550 for three days, and then eat at 1900 for a day, and alternate with that, regardless of my exercise each day, and see what happens.

This is just one big game of learning how my actions affect my body! :laugh: :happy: I guess over time, as long as you keep paying attention, you just come to KNOW. :bigsmile:

jessmomof3

This is just one big game of learning how my actions affect my body! :laugh: :happy: I guess over time, as long as you keep paying attention, you just come to KNOW. :bigsmile:

It is tough to find that balance. I am still working on it myself!! Just paying attention is the key, that way you don't let it go for a long time and gain 10# w/out noticing!!

jessmomof3

I didn't get a chance to finish out y'day either. But it was a good on track day! :bigsmile:

So far today... Sat 1/24

Workout:
ChaLean Burn Intervals + Ab Ripper X + 30 extra pushups (so far, at least 30 extra pushups a day for the year! :bigsmile: )

Breakfast:
Usual Power oatmeal (460)

Lunch (will eat in a few minutes!):
Made tuna salad w/ tuna packed in water, green olives, pickles, boiled egg whites, and vinaigrette (I hate mayo anyway!) on Joseph's Flax Pita
Not sure what else yet!

jessmomof3

:flowerforyou: Power Oatmeal Pancakes

6 egg whites, beaten until fluffy
1/2 c low-fat cottage cheese
1 scoop protein powder
1/2 c oatmeal, uncooked
1/4 c wheat germ
1/4 c milled flax seed
1 tsp baking powder
1 Tbs canola oil
1/2 tsp cinnamon
Cooking spray

Place all ingredients except beaten egg whites in food processor and pulse or blend until mixture is uniform. Pour blended ingredients into bowl and add egg whites. Fold until just blended. Prepare griddle with cooking spray. Ladle mixture onto griddle and brown both sides.

Makes 6.

Calories: 283
Protein: 21
Carbs: 24
Fat: 10.5
Fiber: 4.5
Sugars: 0.3
Sodium: 198 mg

Source: Eat-Clean Diet Cookbook

These are similar to the ones I posted above. I love them! Thanks for the recipes!! Can't wait to try out some new ones! :flowerforyou:

jessmomof3

Lunch:
3oz tuna (75)
1 hard boiled egg (70)
Green olives (25)
Light vinaigrette (25)
Very veggie salad (40)
Cubed butternut squash (90)
Clementine (40) = 365

Dinner:
Making homemade spaghetti sauce w/ whole wheat pasta

jessmomof3

Snack:
1 c. Meijer NF yogurt
1 T. NM PB
1/2 c. Nature's Path Pumpkin Flax Granola
Fuji Apple = 375

Dinner:
2 oz Barilla Plus Angel Hair pasta
Homemade tomato sauce w/ lean beef
2/3 c. peas
Leafy romaine
1 T. vinaigrette = 487

Snack:
SF hot cocoa (139)

Total: 1,826

cherapple

I just posted this elsewhere, but thought I'd share my "weight loss" story here:

Two years ago, I was:
125
Size 12, and that was getting tight :grumble:
I saw my mother's body when I looked in the mirror :noway:

Today at 40, I am:
116-119
Size 6-8 because of strength training (and clean eating!)
I feel better than I did at 20, and I see a youthful, strong body in the mirror :happy:

Weight lifting is the "miracle cure" for flab! :laugh: But this also illustrates that the scale only tells you so much. It's not body weight that matters, but body *fat.* How much of your weight is flab? I lost only five to ten pounds, but several sizes in clothing. Aging is not a death sentence for the metabolism! Loss of muscle is, and you don't have to lose muscle if you don't want to, no matter your age. :happy:

jessmomof3

I just posted this elsewhere, but thought I'd share my "weight loss" story here:

Two years ago, I was:
125
Size 12, and that was getting tight :grumble:
I saw my mother's body when I looked in the mirror :noway:

Today at 40, I am:
116-119
Size 6-8 because of strength training (and clean eating!)
I feel better than I did at 20, and I see a youthful, strong body in the mirror :happy:

Weight lifting is the "miracle cure" for flab! :laugh: But this also illustrates that the scale only tells you so much. It's not body weight that matters, but body *fat.* How much of your weight is flab? I lost only five to ten pounds, but several sizes in clothing. Aging is not a death sentence for the metabolism! Loss of muscle is, and you don't have to lose muscle if you don't want to, no matter your age. :happy:

Woohoo!!!! You know I'm a huge fan of weight training especially for women!! That is great!! I would really love to get an accurate body fat measurement so I knew rather than going by scale weight. The scale is NOT the true indicator or health or fitness, that's for sure! And I'm glad that you are happy with what you see in the mirror, that is what counts!! :bigsmile:

cherapple

Woohoo!!!! You know I'm a huge fan of weight training especially for women!! That is great!! I would really love to get an accurate body fat measurement so I knew rather than going by scale weight. The scale is NOT the true indicator or health or fitness, that's for sure! And I'm glad that you are happy with what you see in the mirror, that is what counts!! :bigsmile:

My bodyfat scale has been shipped and should be arriving soon! I'm not comfortable with the measurements I'm getting from my calipers. They are all over the place, but I guess you get more consistent with practice. I'm getting about 22% body fat, which seems high to me, given my weight. How many more pounds of fat could I lose? I'd have to weight 110 to get to 15% bodyfat! That seems way too little. With bodyfat, consistency is more important than accuracy (according to BFFM) as long as you can see that your percentage is going down, while lean body mass is going up. Then who cares what your total weight is, if you're all muscle???

jessmomof3

My bodyfat scale has been shipped and should be arriving soon! I'm not comfortable with the measurements I'm getting from my calipers. They are all over the place, but I guess you get more consistent with practice. I'm getting about 22% body fat, which seems high to me, given my weight. How many more pounds of fat could I lose? I'd have to weight 110 to get to 15% bodyfat! That seems way too little. With bodyfat, consistency is more important than accuracy (according to BFFM) as long as you can see that your percentage is going down, while lean body mass is going up. Then who cares what your total weight is, if you're all muscle???

Ooh, good!! I'm sure at your weight that you are NOT 22% bf!! Very true about caring about the weight...I try not to go by the scale because it can be frustrating at times!

cherapple

I'm looking forward to a high-calorie maintenance day today! I've been sooooo hungry at the end of the day the last two evenings. :sad: I stopped eating my exercise calories because the formula I'm using to calculate base calories takes my exercise level into account, and I was afraid I was eating double exercise calories, but now I'm wondering if I really should be eating them. ARgggh! It's all so confusing!!!! :laugh: I'm ready to eat everything in the house today, that's for sure. :happy:

Today's exercise: Cathe's Low Max (one of my favorite's because it's so tough, but it's also low impact on my foot).

Food so far:

1) Banana, grape nuts, milk, almonds (325)
2) Oatmeal, apple, cashews, flax, milk, egg whites (382)