Clean Eating Club ~ March 2009
cherapple
Posts: 670 Member
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 foods 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 by asking: Is this food recognizable as something that came off a tree or out of the ground? If not, most likely it's not natural! 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, or having an eating plan 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)
Join the club! Ask questions. Tell us what you're eating. Our goal is to support each other in becoming both leaner and healthier!
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 foods 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 by asking: Is this food recognizable as something that came off a tree or out of the ground? If not, most likely it's not natural! 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, or having an eating plan 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)
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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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 foods 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 by asking: Is this food recognizable as something that came off a tree or out of the ground? If not, most likely it's not natural! 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, or having an eating plan 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)
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 -
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 foods 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 by asking: Is this food recognizable as something that came off a tree or out of the ground? If not, most likely it's not natural! 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, or having an eating plan 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)
Join the club! Ask questions. Tell us what you're eating. Our goal is to support each other in becoming both leaner and healthier!
I have never felt better since "cleaning" up:happy:0 -
Hey, everybody. I'm still here, and still eating clean.
I know I'm a little scarce lately. I just don't want to muddy up the thread with my struggles. I want to keep things mostly positive and supportive, and if I don't feel like I can do that, I'd rather not say anything. But I'm around, and I'm hoping the coming spring weather will kick me in the butt! :flowerforyou: :laugh: I'm off to the gym today for some cardio, if nothing else.
If I continue with weight training, I think I'll go back to the BFFM intermediate plan because the advanced one felt like too much pressure. I had the strength and stamina to do it, but it began to feel like I was consumed by it. So I'm going to take it down a notch, should I decide to keep going in that direction. Today, I just need to get my blood flowing!
Have a good one!
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I have never felt better since "cleaning" up:happy:
Hey, it's another clean eater out there! Hi, Dave. I wish more people would treat food like fuel, rather than entertainment! :laugh: It does make a huge difference in the way you feel. Welcome!0 -
I have never felt better since "cleaning" up:happy:
Hey, it's another clean eater out there! Hi, Dave. I wish more people would treat food like fuel, rather than entertainment! :laugh: It does make a huge difference in the way you feel. Welcome!
thanks new friend...an honor.0 -
Amen to clean eating. I've noticed such a difference in how I feel and how my body responds to exercise. My question is - can I stay consistent with this and not fall back into old habits.0
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I'm in. I have to agree with Dave that I have never felt better. If there is anything here I still struggle with, its eating portions that are too big.
I strongly recommend a whole foods diet to anyone. Its pretty tough at first because you have to overcome cravings for fried foods and high glycemic foods such as refined sugar and white bread. But once you get over that hump your mind is clearer, its so much easier to get up in the morning, you become a happier person.
I look forward to chatting with everyone here.0 -
Amen to clean eating. I've noticed such a difference in how I feel and how my body responds to exercise. My question is - can I stay consistent with this and not fall back into old habits.
It doesn't take long for clean eating to feel like a habit that you "can't" -- or don't want to -- break! If you fall back into old habits, you quickly realize how bad they make you feel. For me, the old habits aren't worth the convenience or taste, or whatever I used to find attractive about them, anymore. Most of us slip now and then, and that's ok. Just bring yourself back to clean eating as soon as you can. Over time, you will slip less and less.0 -
I'm in. I have to agree with Dave that I have never felt better. If there is anything here I still struggle with, its eating portions that are too big.
I strongly recommend a whole foods diet to anyone. Its pretty tough at first because you have to overcome cravings for fried foods and high glycemic foods such as refined sugar and white bread. But once you get over that hump your mind is clearer, its so much easier to get up in the morning, you become a happier person.
I look forward to chatting with everyone here.
I've always liked big portions, too, and with clean eating, you can still have them. Load up on greens and vegetables and other low-calorie, high-nutrient foods. It's much less of a problem for me now that I eat every two or three hours, instead of trying to wait between three main meals. If I know I'll be eating again soon, I feel satisfied on less. Also, healthier food is more satisfying, so you don't crave as much of it, unlike "junk" food, which your body eats and asks for more because it's not getting the nutrients it needs.
Welcome to everyone! I love how a new month and a new thread always bring in new people. :happy:0 -
A good day, and it's about time! :laugh: I worked out! :happy: I did an hour on the elliptical. I went to the gym saying I was going to take it easy and only do as much as I felt up to doing, but by the second half hour I was feeling great and I wanted to keep going. I think I'm back! I'm wondering if I just had a really bad couple of weeks of PMS (following my bad cold). It's so easy to blame it on that every month! :laugh: (Falling off the wagon in one way or another really does seem to be a monthly occurrence for me.)
Meals:
Oatmeal, apple, egg whites, flax, skim milk
Coffee w/cream, homemade scone
Ham and turkey sandwich with lettuce and mustard on wheat bread
Kashi protein bar, skim milk, cocoa powder, egg whites
Chicken and rice, carrots, skim milk
Water: 11 cups
How is everyone else doing?0 -
:bigsmile: :flowerforyou: I think I want to be part of this. My husband went on Isagenix and asked that we start buying organic fruits and vegetables. We start our main meal with a salad. I eat three meals a day with a snack. It will be interesting to see how it works to eat smaller meals more often. At least what I'm eating is recognizable as food ( not processed). We're taking baby steps to get where we're going
:bigsmile: :flowerforyou: 0 -
Fantastic Day yesterday...March is going to be great!!!
My pm snack last night...raw cucumber; some cabbage, a bell pepper and roasted garlic hummus topped off a clean day. I was feeling "light" and "ready" it's all good!
Hope you clean eaters have a great day!
Dave 0 -
Hi Clean Eaters! I'm still around, keeping track here and feeling great! I might not post all of my meals and food, but I'll definitely be checking in! :bigsmile:0
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Hello Clean eaters!! :happy:
I have seen this thread pop up over the last few months and im determined to eat clean this month - and every other month!!
i wil be hard as im a lover of cakes and chocolate... :grumble:
I hope i can do this!! I will also be paying for my holiday over the next few months so i wont be able to afford to go out driking on the weekends!! YAY for no more alcohol.. Ok mybe a glass or two of wine here and there!!! :drinker: Katherine 0 -
I'm in on the clean eating. i'm already trying to give up on the refined sugars, so I figure why not combine the two -- starting today.
Perhaps you guys can help me along the way because many things do not grow on trees or come from the ground, but (I always thought) are still good for you.
For instance, today's breakfast:
oatmeal, cinnamon, vanilla extract, honey
banana
coffee
For lunch:
mango salad: black beans, mango, onion, cilantro, bell pepper, italian seasoning
Some of it is clean, some, like the seasoning and extract likely not?
Forgive my igornance.0 -
I'm in on the clean eating. i'm already trying to give up on the refined sugars, so I figure why not combine the two -- starting today.
Perhaps you guys can help me along the way because many things do not grow on trees or come from the ground, but (I always thought) are still good for you.
For instance, today's breakfast:
oatmeal, cinnamon, vanilla extract, honey
banana
coffee
For lunch:
mango salad: black beans, mango, onion, cilantro, bell pepper, italian seasoning
Some of it is clean, some, like the seasoning and extract likely not?
Forgive my igornance.
welcome and it isnt ignorance....it can be difficult making any change but you are on the right path
the easiest way for me to stay clean is to look at the ingredients on anything I think about putting in my body...added sugar? NO NO NO
more than 2-3 ingredients on the label...probably not
"enritched flour..or usually enriched anything is something I avoid...misleading as all get out
even the honey and the bananna...good choices ...but together adds up to alot of sugar for one tummy load....
so much on the web to help...
I dont use the extract...but I do sometimes drop a few splashes on the cookie sheet when baking a sweet potatoe or tomato just to get that nice smell in my kitchen
Dave0 -
Pre-workout:
Small banana (90)
Workout:
ChaLean Lean Circuit #1
Post-workout meal:
1/4 c. old fashioned oatmeal, 1/4 c. Quaker multi grain hot cereal, 1/4 c. Fiber one
1/2 scoop chocolate protein powder, 1 T. Naturally More Peanut Butter, 1/3 c. cottage cheese
6oz broccoli (not with the oatmeal - :laugh: ) = 418
Meal:
1 c. Meijer Nonfat plain yogurt
1 T. Naturally More (NM) PB
1/4 c. Nature's Path Pumpkin Flax Granola cereal
1/4 c. Kashi GoLean Crunch cereal
Fuji apple, medium = 4230 -
I'm in on the clean eating. i'm already trying to give up on the refined sugars, so I figure why not combine the two -- starting today.
Perhaps you guys can help me along the way because many things do not grow on trees or come from the ground, but (I always thought) are still good for you.
For instance, today's breakfast:
oatmeal, cinnamon, vanilla extract, honey
banana
coffee
For lunch:
mango salad: black beans, mango, onion, cilantro, bell pepper, italian seasoning
Some of it is clean, some, like the seasoning and extract likely not?
Forgive my igornance.
I am not a 100% whole foods clean eater. I wish I could be, but I just do my best and have found things that work for me. I use extracts and spices, for sure! Vanilla is natural, it comes from the vanilla bean.
I use Agave Nectar instead of honey, you can find it at a whole foods or in the natural section of your grocery store. That mango salad sounds yummy! :bigsmile: 0 -
I'm in on the clean eating. i'm already trying to give up on the refined sugars, so I figure why not combine the two -- starting today.
Perhaps you guys can help me along the way because many things do not grow on trees or come from the ground, but (I always thought) are still good for you.
For instance, today's breakfast:
oatmeal, cinnamon, vanilla extract, honey
banana
coffee
For lunch:
mango salad: black beans, mango, onion, cilantro, bell pepper, italian seasoning
Some of it is clean, some, like the seasoning and extract likely not?
Forgive my igornance.
I am not a 100% whole foods clean eater. I wish I could be, but I just do my best and have found things that work for me. I use extracts and spices, for sure! Vanilla is natural, it comes from the vanilla bean. I use Agave Nectar instead of honey, you can find it at a whole foods or in the natural section of your grocery store. That mango salad sounds yummy! :bigsmile:
I've heard of people using this stuff called Stevia, too. Would you guys suggest the Agave nectar and stevia rather than honey? If so, why?0 -
I'm in on the clean eating. i'm already trying to give up on the refined sugars, so I figure why not combine the two -- starting today.
Perhaps you guys can help me along the way because many things do not grow on trees or come from the ground, but (I always thought) are still good for you.
For instance, today's breakfast:
oatmeal, cinnamon, vanilla extract, honey
banana
coffee
For lunch:
mango salad: black beans, mango, onion, cilantro, bell pepper, italian seasoning
Some of it is clean, some, like the seasoning and extract likely not?
Forgive my igornance.
I am not a 100% whole foods clean eater. I wish I could be, but I just do my best and have found things that work for me. I use extracts and spices, for sure! Vanilla is natural, it comes from the vanilla bean. I use Agave Nectar instead of honey, you can find it at a whole foods or in the natural section of your grocery store. That mango salad sounds yummy! :bigsmile:
I've heard of people using this stuff called Stevia, too. Would you guys suggest the Agave nectar and stevia rather than honey? If so, why?
I do not use stevia or agave..I do use honey sparingly...I feel much better the lower I stay with any sugar...I can't avoid the high sugar fruits but with the fruit fibers, the sugar gets slowed down a bit and I always combine sugary fruit with a fiber rich food to slow the sugar even more....have you read sugar busters? a real eye opener
hth0 -
I've heard of people using this stuff called Stevia, too. Would you guys suggest the Agave nectar and stevia rather than honey? If so, why?
Stevia is an herb instead of a chemical like Splenda. I used to use a LOT of Splenda and have tried to cut it out as much as possible. I use liquid Stevia (Truvia brand now makes packets) for sweetener really only in green tea. I drink my coffee black, but for some reason don't care for plain tea. Stevia has no calories also.
I do use Agave nectar sometimes, but honestly I just don't need much of a sweetener in foods now, I prefer them in their natural state. Agave is a lower glycemic sweetener than honey.0 -
I do not use stevia or agave..I do use honey sparingly...I feel much better the lower I stay with any sugar...I can't avoid the high sugar fruits but with the fruit fibers, the sugar gets slowed down a bit and I always combine sugary fruit with a fiber rich food to slow the sugar even more....have you read sugar busters? a real eye opener
hth
Yep, I eat my fruit with yogurt or high fiber cereals. Good info! :bigsmile:0 -
I was drinking diet coke while I read this, and I just got up and put it away. Guilt trip! What would you suggest for someone who's out of the house for at least 12 hours everyday? It's such a hassle dragging textbooks/gym clothes, sneakers, etc. to school, class, work... it also means I rarely cook and go for long hours without eating, though I really try to remember to pack apples, bananas, and snack bars. I rely mostly on buying prepared food, and aim for salads.0
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I was drinking diet coke while I read this, and I just got up and put it away. Guilt trip! What would you suggest for someone who's out of the house for at least 12 hours everyday? It's such a hassle dragging textbooks/gym clothes, sneakers, etc. to school, class, work... it also means I rarely cook and go for long hours without eating, though I really try to remember to pack apples, bananas, and snack bars. I rely mostly on buying prepared food, and aim for salads.
Hi Zara.............
Things like
String Cheese
1 ounce packages of nuts
Apples
Bananas
Those are good on the go snacks..............0 -
I'm in on the clean eating. i'm already trying to give up on the refined sugars, so I figure why not combine the two -- starting today.
Perhaps you guys can help me along the way because many things do not grow on trees or come from the ground, but (I always thought) are still good for you.
For instance, today's breakfast:
oatmeal, cinnamon, vanilla extract, honey
banana
coffee
For lunch:
mango salad: black beans, mango, onion, cilantro, bell pepper, italian seasoning
Some of it is clean, some, like the seasoning and extract likely not?
Forgive my igornance.
I am not a 100% whole foods clean eater. I wish I could be, but I just do my best and have found things that work for me. I use extracts and spices, for sure! Vanilla is natural, it comes from the vanilla bean. I use Agave Nectar instead of honey, you can find it at a whole foods or in the natural section of your grocery store. That mango salad sounds yummy! :bigsmile:
I've heard of people using this stuff called Stevia, too. Would you guys suggest the Agave nectar and stevia rather than honey? If so, why?
I do not use stevia or agave..I do use honey sparingly...I feel much better the lower I stay with any sugar...I can't avoid the high sugar fruits but with the fruit fibers, the sugar gets slowed down a bit and I always combine sugary fruit with a fiber rich food to slow the sugar even more....have you read sugar busters? a real eye opener
hth
Fruit should always be eaten with protein...................
I use raw honey on occasion and stevia..................
Depending on the honey, it can be quite processed, that is why I purchase raw honey straight from a bee farmer and it is local. So, I am stimulating my local economy at the same time!! 0 -
Good for you Zara. Aspartame or Nutra Sweet becomes formaldahyde inside your body. It took a lot of pressure from beverage companies for the FDA to finally approve it. Once you give up soda for a while you hardly miss it! If you miss the fizz, there are plenty of brands of sparkling water out there. Just read the labels to make sure they don't contain artificial sweeteners or preservatives.
I'm vegan so there are not too many prepared foods out there I can buy. Amy's is a great, all natural frozen food company. I usually bring an Amy's frozen dinner to work with me. Kashi also has good prepared food (including vegetarian and non vegetarian) but a lot of their crackers and cereal have too much sugar.
Nuts are great to keep on hand as well. Almonds and walnuts are my favorites. Nuts are indeed high in fat but it doesn't take many to satisfy you and they keep you from snacking on junk!
Another recommendation is to pack sandwiches in an insulated lunch box. I use a healthier mayonnaise alternative called vegenaisse(available at most health food stores) because I'm not a big fan of mustard.
Beware low fat/low calorie mayo because its usually packed with sugar.
Best of luck to you, be strong and stick with it, you'll be glad you did:)0 -
:flowerforyou: :bigsmile: I am inspired by all of you.
I just read the ingredients on my favorite cereal----Fiber One----and discovered that it has aspartame :sad: :sad: :sad: so now I'm on my way to find something else. They fooled me by saying 0% sugar in big letters on the package.
What about soy milk? does soy milk fit in with clean eating?0 -
:flowerforyou: :bigsmile: I am inspired by all of you.
I just read the ingredients on my favorite cereal----Fiber One----and discovered that it has aspartame :sad: :sad: :sad: so now I'm on my way to find something else. They fooled me by saying 0% sugar in big letters on the package.
What about soy milk? does soy milk fit in with clean eating?
MANY many corporations sell junk and are able to label it as "natural" or "no added sugar" or even "healthy" when in actuality it is just man made junk....always read labels...too many ingredients and I pass on it...
I am personally anti soy for me and men in general because of the phytoestrogens that are not suggested for men..,,you can find toms of info on soy on the web....
what I can say for sure....eating clean will make you feel so much better....I thought I was feeling good but when I cut out processed junk and sugar I am feeling real good!
welcome
Dave0 -
Hi All!
Mind if I join? I've been working on this eating clean lifestyle for awhile and I think I'm finally in a place where I can stay committed and my body is responding well!
For myself, clean eating is 100 times more difficult than the workouts! Each week I try to focus on one thing that I feel I need to improve in regards to my diet and getting where I want to be. This week my challenge is to drink a gallon of water everyday. When I'm really good about my water, I can get down 2-3L,but that hasn't been in awhile. I have a pitcher that holds a gallon of water so I'm using that instead of 10 water bottles.
I look forward to hearing more from the group!
Created by MyFitnessPal.com - Free Food Diary 0 -
Hi Barbie
I like to eat Kashi Golean Crunch when I'm eating clean cereal. I think the best clean eating cereal though is good old fashioned oatmeal.
I'm not a big fan of soy milk, but I'm lactose intolerant, so I usually buy fat free lactose free milk at the store. Mind you, I'm still not drinking too much milk, but this stuff keeps well and for a long time, so I can use it when I really need it.
Hope that helps! Created by MyFitnessPal.com - Free Food Diary 0
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