Clean Eating Club ~ February 2009

jessmomof3

Feb 3rd... I'm off to the Y! My first run for my half marathon training, 13 weeks to go! :bigsmile:

Pre-run:
Mela Access bar (110)

Then off to run errands, must go pack some food to take with me!

jessmomof3

Ran 4 miles (with speedwork) and 600 yd swim.

Post-workout: (packed my snacks!)
Fuji Apple (80)
1 c. NF plain yogurt (140)
1 T. NM PB (85)
1/2 c. Nature's Path Pumpkin Flax Granola (140) = 445

Lunch:
1/2 c. multi grain cereal (rye, barley, oats, wheat) (130)
1/4 c. Fiber one (30)
1 T. NM PB (85)
1/4 c. cottage cheese (40)
Fuji Apple (80) = 395

Way under cals so need to eat a bigger snack this afternoon!

cherapple

A half marathon -- you go, Jess! :flowerforyou:

I did 2 miles on the treadmill yesterday and now my hamstring and hips are hurting again! :grumble: I was doing so well and had run the same distance countless times over the past few weeks, without incident. I was starting to pick up my speed, though, but I had run at yesterday's speed last week just fine. :mad: I guess I'm not out of the woods yet, and still need to keep it extra slow. I only have a few weeks until spring, when I'd like to get back into 5Ks. I'm think I'm going to have to work on mentally visualizing myself where I want to be, or something. :huh:

jessmomof3

A half marathon -- you go, Jess! :flowerforyou:

I did 2 miles on the treadmill yesterday and now my hamstring and hips are hurting again! :grumble: I was doing so well and had run the same distance countless times over the past few weeks, without incident. I was starting to pick up my speed, though, but I had run at yesterday's speed last week just fine. :mad: I guess I'm not out of the woods yet, and still need to keep it extra slow. I only have a few weeks until spring, when I'd like to get back into 5Ks. I'm think I'm going to have to work on mentally visualizing myself where I want to be, or something. :huh:

Thanks! This will be my 3rd, but it's been 2 yrs since my last one. I've dealt w/ my fair share of injuries (tendonitis and a broken toe!!) so I'm happy to be back to pain-free running. I hope you get out of the woods soon and can get back to regular running! I will do a few 5K's this summer. And my hubby even wants to join me!! (from a man who said he hated running too! :laugh: )

jessmomof3

Snack:
1/2 c. NF plain yogurt (70)
1 T. NM PB (85)
1/4 c. Nature's Path Pumpkin Flax Granola (70) = 225

Dinner:
I'm thinking another salad w/ chicken breast.

jessmomof3

Snack:
2 clementines (80)

Dinner:
Salad w/ 4oz chicken breast, spinach, romaine, broccoli, cauliflower, Pace picante, 1T. guacamole
Sliced squash = 356

Snack:
1 c. solid pumpkin, 2 servings dry SF butterscotch pudding (130)
SF hot cocoa (139) = 269

Total: 1,880

onwardfatgirl

There are a lot of myths about vegetarians and vegans not getting enough protein. It is possible for good protein sources outside of meat. Now, I don't want to preach -- if you don't want to be a vegetarian, then don't do it. But most people are vegetarians for reasons that are ethical or health (mine is both) so I feel that people should definitely know the facts.

1 cup of oatmeal has 6 grams,
1 cup of cooked broccoli has 6 grams,
1 cup of cooked lentils has 18 grams,
3 oz of seitan has 31 grams (if you do not have wheat sensitivities, I highly suggest seitan! Also known as "wheat gluten" - this is my favorite way to get my protein)

I've been vegan for over a year and I have no problems getting the recommendated dose of protein. I get anywhere from 55-90 grams per day. A lot of people overlook the protein content of plant-based foods, which seem minimal, but add up if you're eating a lot of veggies. I can easily get 10-12 grams of protein in just a simple salad, and that's without adding nuts or beans. It's awesome! I limit my soy to usually one meal a day - I like a good tofu scramble or tempeh bacon every once in awhile. I also use Vegan Brown Rice Protein powder (12g protein per serving) in my oatmeal or smoothies -- it's great! And soy-free, obviously. Quinoa is another complete protein - I love using this in cold grain salads. Quinoa + bean + veggies = major yum.



Anyway, here's my clean eating for the day:

breakfast:
3/4 c oatmeal with water & unsweetened almond milk, 1 tbs raw almond butter, ground flax, brown rice protein and pumpkin
6 strawberries
1 small banana

snack:
1/4 c dry roasted unsalted amonds
honeycrisp apple

lunch:
baby spinach, mini sweet peppers, cucumbers, yellow tomato, carrot salad
with 2tbs hummus & splash of balsamic vinegar
cup of miso soup with 2 mini whole grain pitas

snack:
5 dried figs
handful of strawberries

dinner:
roasted asparagus
grilled seitan
chickpea & tomato salad w/quinoa

chantybear

should i get protein powder?? I am a vegetarian and eveyone keeps telling me i wont lose weight kuz i dont get enough protein!!!

I am a vegetarian, and ignore what they say. As long as you are eating beans, tofu, meat substitutes etc quite a bit each day, you should be fine! I get usually too much protein (by mfp goals) each day. I was at my lightest for about 2 years never budging a pound eating healthy, and vegetarian!

onwardfatgirl

Also: read this --> http://www.pcrm.org/health/veginfo/vsk/protein_myth.html

chantybear

Also: read this --> http://www.pcrm.org/health/veginfo/vsk/protein_myth.html

Good link thanks!

floresj74

Hello everyone,

This is the club I need. I love to eat-everything. I know what I need to eat, which I do, but I know I can improve. I need ideas on how to make healthier snacks and recipes.

Today my calorie intake is 2300:sad:

Tomorrow, I will try harder.

jessmomof3

Just wanted to say that it's great to see more joining in! I am not vegetarian but do try to get my protein from other sources than just meat also. I love beans and do drink soymilk just because regular milk gives me a tummy ache! :grumble:

cherapple

Ooh, lots to catch up with here! Hi to all the posters. Of course, it's almost 11 p.m., and I need sleep! :happy:

Today's meals:
1) Oatmeal, apple, egg whites, milk, flax
2) 2 cups of coffee with cream (no sweetener) - I know, not really a meal :ohwell: . I made up for it with lunch:
3) Whole wheat pasta, sauce, turkey on wheat bread with hommus
4) Homemade protein bar
5) Homemade whole wheat pizza, skim milk, cocoa powder, egg whites, navel orange

No time for exercise today :grumble: , but I'll be going to the gym for cardio and weights in the morning. Calories were right on at 1513. Water, on the other hand, was low. :ohwell:

spiritmi

glad to see some vegetarians in here!!!...just joined this site the other day and have been checking out the message boards and hoping to find some vegetarians...know nothing about "clean eating" though...not yet anyway...have been a vegetarian for about 18 years....perfect health but overweight from eating way too many carbs...dont have a problem getting enough protein from my vegetarian lifestyle...i have the utmost respect for someone who is a vegan...i would like to think perhaps someday i will be able to be one...will look forward to finding out what "clean eating" is all about...

jessmomof3

Hello everyone,

This is the club I need. I love to eat-everything. I know what I need to eat, which I do, but I know I can improve. I need ideas on how to make healthier snacks and recipes.

Today my calorie intake is 2300:sad:

Tomorrow, I will try harder.

Well, at least you know your total for the day. Now work on making today a better day! :bigsmile:

jessmomof3

Workout:
ChaLean Extreme Push Circuit #2

Breakfast:
1/2 c. multi grain hot cereal (130)
1/4 c. Fiber one (30)
1/2 scoop choc. protein powder (60)
1 T. NM PB (85), 1 T. flax (30)
1/4 c. cottage cheese (40) = 375
Clementine (40) = 415

Cleaning will be my next workout today! :laugh: My BIL's girlfriend & her sister are coming to spend the night here tonight. :bigsmile:

onwardfatgirl

bfast:
2 slices of ezekiel bread
1 tbs raw almond butter
1 banana
drizzle of agave nectar

snack:
small smoothie with frozen berries, flax, kale and unsweetened almond milk w/ vanilla brown rice protein

lunch:
roasted veggies-- zucchini, mushrooms, red bell pepper, asparagus, onion, garlic with lite soy sauce,
1/2 c brown rice
4oz sesame tofu

snack:
honeycrisp apple
1/2 flax raisin muffin (homemade)

dinner (about to eat it--still finishing!):
random curry with onion, tomato, red bell pepper, red lentils, cauliflower, carrot topped with chopped cilantro

i will sneak a candy cane joe-joe from tj's in the mix-- one of the only processed foods i partake in every once in awhile.

imworthit

bfast:
2 slices of ezekiel bread
1 tbs raw almond butter
1 banana
drizzle of agave nectar

snack:
small smoothie with frozen berries, flax, kale and unsweetened almond milk w/ vanilla brown rice protein

lunch:
roasted veggies-- zucchini, mushrooms, red bell pepper, asparagus, onion, garlic with lite soy sauce,
1/2 c brown rice
4oz sesame tofu

snack:
honeycrisp apple
1/2 flax raisin muffin (homemade)

dinner (about to eat it--still finishing!):
random curry with onion, tomato, red bell pepper, red lentils, cauliflower, carrot topped with chopped cilantro

i will sneak a candy cane joe-joe from tj's in the mix-- one of the only processed foods i partake in every once in awhile.

Wow! Your meals sound great! I also love the Ezekiel bread with almond butter!

imworthit

Workout:
ChaLean Extreme Push Circuit #2

Breakfast:
1/2 c. multi grain hot cereal (130)
1/4 c. Fiber one (30)
1/2 scoop choc. protein powder (60)
1 T. NM PB (85), 1 T. flax (30)
1/4 c. cottage cheese (40) = 375
Clementine (40) = 415

Cleaning will be my next workout today! :laugh: My BIL's girlfriend & her sister are coming to spend the night here tonight. :bigsmile:

Can you tell me more about the ChaLean Workouts. I notice you do them a lot. I've never heard of them before.

cherapple

I think I'm remembering everything I ate today! Another busy day.

1) The usual oatmeal with apple, protein powder, flax
2) 1/2 peanut butter sandwich, banana, 7 triscuit thin crisps, a few peanuts, black tea
3) Dunkin Donuts Egg White Flatbread sandwich
4) Homemade protein bar, black tea
5) Flatbread with tuna
6) Homemade lo mein, hot cocoa with egg whites
Water: 13 cups

I'm estimating the lo mein, but I think my calories were pretty close to goal at about 1907.

I got my weight lifting and my elliptical (cardio bursts) in. I'm moving myself up to the advanced BFFM weight program. The intermediate called for two exercises per muscle group, which didn't seem like enough because the Cathe videos that I'm used to often do way more! The advanced calls for three moves per muscle group, and sometimes I do even more than that (legs or abs for example). Today was a back, chest, and abs day.

jessmomof3

Crazy day y'day for me too! I didn't even have a chance to log it or anything last night. Company here and they just left about a half hour ago.

I did sneak out to the Y this morning for a 4.5 mile run! :bigsmile: I'll update food in a bit!

Jess

jessmomof3

Can you tell me more about the ChaLean Workouts. I notice you do them a lot. I've never heard of them before.

They're the latest workouts from Team Beachbody. I love them! They're done by Chalene Johnson who is the creator of Turbo Jam but these are heavier weight training along w/ intense cardio. It's a 90 day program. I love them!! Let me know if you have any questions!

Jess

cherapple

I finally opened my STS and did some of the first and second videos this morning! I'm going to be doing a combination of BFFM and STS, but mostly use STS just for ideas of new moves to do for each muscle group. I'm really enjoying the BFFM program and don't want to change because it's more flexible for wherever I happen to be working out on a certain day -- be it at home or the gym. It's also simpler to keep it in my head and design a workout by myself at the gym. Cathe can make it all so complicated! Which can be a nice for changing things up once in a while, but lately I'm wanting simplicity in my strength training. Today was a shoulders, biceps, and triceps day at home.

Food so far:
1) Oatmeal, apple, protein powder, flax, milk.
2) Yogurt, cottage cheese, banana, blueberries, grape nuts, coffee with cream and sweetener
3) 1/2 peanut butter sandwich, more blueberries
4) Homemade protein bar, orange, coffee with just cream

I think I've gone from a sugar addiction to a fruit addiction -- one form of sugar to another! :laugh: Sugar in much better form, but still I'm heavy on the fruit, bread carbs, and dairy -- and light on the veggies. I'm making a point of having a big salad tonight! :happy:

cherapple

The rest of yesterday:

5) Salad, salad, salad, with vinegar and oil dressing, tuna on top, hot cocoa with egg whites
6) Hot air popcorn

cherapple

I woke up too late to get to the gym this morning. Our electricity went off yesterday and my husband set my clock wrong, so my alarm didn't go off. :grumble: Oh well, I'll try to get to the gym tonight instead. It's a run day, but I'm not sure whether I'll feel up to running or not. We'll see.

Food:
1) Oatmeal, apple, protein powder, milk, flax -- Cals: 385, prot: 25
2) Coffee & cream, yogurt, cottage cheese, cashews -- Cals: 319, prot: 24

jessmomof3

Hello, Cheryl! Sorry I've been scarce, just haven't had a free minute it seems!! I'm feeling really good w/ my eating and saw a friend that I haven't seen in about a month. The first thing out of her mouth was... have you lost weight?? Your face looks thinner and you look even slimmer! Woohoo, yeah she's a good friend! :bigsmile:

Hope everyone is doing well!

jessmomof3

Workout:
3 mile power walk w/ a friend (she's been injured so no running)
ChaLean Extreme Push Circuit #3

Breakfast:
1/2 c. multi grain hot cereal (130)
1/4 c. Fiber one (30)
1/2 scoop choc. protein powder (60)
1 T. NM PB (85)
1/4 c. cottage cheese (40)

Lunch: Met a friend at Flat Top Grill
Tons of veggies, chicken breast, and tofu made into a vegetable soup

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

Dinner:
Planning on lean hamburgers, and maybe a baked sweet potato

beahurey

Pre-morning workout: Yoplait - Yoplus Strawberry, 4 oz


AFter workout: Darigold - Fat Free Cottage Cheese, 1/2 cup
Strawberries - Raw, 0.25 cup, halves
Generic - Hard Boiled Egg White, 0.5 egg
Kraft - Spicy Brown Mustard, 0.5 tsp
Starkist - Chunk Light Tuna In Water, 2 oz drained
Spices - Pepper, black, 0.25 tbsp

Pre-afternoon workout: Pink Lady Apple, 1 apple

Dinner is going to be grilled chicken breast and salad. I know the mustard is not too clean. How is everything else? I had bought that Eat-Clean Diet by Tosco Reno way back in September. I went shopping the other day after reading it again. I want to make sure I am doing it right! I did get off to a late start this morning so I haven't had as much time to eat. I am headed to do the ellipitical now though. Already 1 hour of cardio and 1/2 hour of strength training down today. Have a great Friday!

jessmomof3

Pre-morning workout: Yoplait - Yoplus Strawberry, 4 oz


AFter workout: Darigold - Fat Free Cottage Cheese, 1/2 cup
Strawberries - Raw, 0.25 cup, halves
Generic - Hard Boiled Egg White, 0.5 egg
Kraft - Spicy Brown Mustard, 0.5 tsp
Starkist - Chunk Light Tuna In Water, 2 oz drained
Spices - Pepper, black, 0.25 tbsp

Pre-afternoon workout: Pink Lady Apple, 1 apple

Dinner is going to be grilled chicken breast and salad. I know the mustard is not too clean. How is everything else? I had bought that Eat-Clean Diet by Tosco Reno way back in September. I went shopping the other day after reading it again. I want to make sure I am doing it right! I did get off to a late start this morning so I haven't had as much time to eat. I am headed to do the ellipitical now though. Already 1 hour of cardio and 1/2 hour of strength training down today. Have a great Friday!

I think mustard is fine. It's just mustard seed & vinegar, it's a better choice than ketchup. (although I buy the organic kind which has no HFCS. Hope you had a good workout!

jessmomof3

Dinner:
Whole wheat high fiber bun w/ a lean hamburger & 2% cheese, mustard & pickles

Snack:
Flax & Oatbran pita w/ 1 T. NM PB
SF hot cocoa

Didn't tally my cals for the day, not sure w/ my lunch out but feel good. :bigsmile: