Changes I've Made

Over the last few weeks I have started the Eat Clean diet and I've made so many positive changes so I thought I would start a series of posts listing a few at a time of the changes I've made.

1.  I've changed from skim milk to almond milk.

Skim milk contains for a 1 cup serving size:
                                                                  80 calories
                                                                  0g fat
                                                                  0mg cholesterol
                                                                  125mg sodium
                                                                  13g carbs
                                                                  0g fiber
                                                                  12g sugar
                                                                  9g protein

Unsweetened almond milk contains for a 1 cup serving size:
                                                                  40 calories
                                                                  3.5g fat
                                                                  0mg cholesterol
                                                                  180mg sodium
                                                                  2g carbs
                                                                  1g fiber
                                                                  0g sugar
                                                                  1g protein
Its also free of dairy, soy, lactose, cholesterol, peanuts, casein, gluten, eggs, saturated fat and MSG, its made with real almonds, contains no added sweeteners, has a low glycemic index and is vegan.

2.  For breakfast I eat natural cereals like Kashi or steelcut oats. 
In place of sugar and butter in my oatmeal I add honey or agave nectar.  I also add flaxseed and wheat germ to my cereal and oatmeal.  To add some extra sweetness to my oatmeal I throw in alittle fruit(ex. raisins) and nuts (ex. walnuts).

Steelcut oats are inherently full of nutritional value and are high in B-vitamins, calcium, protein and fiber while low in salt and unsaturated fat. One cup of steel-cut oatmeal contains 8 g of insoluble fiber.  According to the USDA, whole grains reduce cholesterol and high blood pressure and even help prevent heart disease, cancer and diabetes. Whole grains also help flush fat and cholesterol out of your system and provide powerful antioxidants that help you stay healthier, look younger, and live longer.

Benefits of Honey
-Natural energy booster
-It has antioxidant and anti bacterial properties
-It possesses carcinogen preventing and anti tumor properties
-It can be used for cuts and burns, hangovers, sore throats and sleeplessness.

Benefits of Agave nectar:
-Has a low glycemic index
-The sugar it contains doesn't cause an unhealthy spike in blood sugar levels like other forms of sweeteners.

Benefits of Flaxseed:-Can help reduce your risk of heart disease, cancer, stroke, and diabetes.
-Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

-Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods
-Fiber. Flaxseed contains both the soluble and insoluble types.
-May have a protective effect against cancer, particularly breast cancer, prostate cancer, and colon cancer.
-The lignans in flaxseed may provide some protection against cancers that are sensitive to hormones. Some studies have suggested that exposure to lignans during adolescence helps reduce the risk of breast cancer
-Daily intake of the lignans in flax may modestly improve blood sugar
-Also effective in inflammations and hotflashes

Benefits of Wheat germ:
-High in vitamin E - an antioxidant which is good for the skin and has anti-aging properties.
-Has a phytosterol content which has been shown to lower cholesterol and promote a healthy heart.
-Good source of omega-3 fatty acids.  Omega-3 fatty acids helps to lower cholesterol and blood pressure as well as being important for nervous system functioning, and help elevate mood.

-Good source of fiber which has many benefits including improved bowel function and may reduce the risk of developing heart disease and diabetes and prevent weight gain.
-Aids in treating muscular disorders and helps prevent muscle cramps.
-Aids the body in handling stressful situations.

Benefits of Raisins:
-Great source of iron which helps the blood transport oxygen.

Benefits of Nuts (Almonds and Walnuts):
-Have cancer preventing properties.
-High in Omega 3 fatty acids which help protect against heart problems and diseases.

3. I've increased my protein intake and decreased my carbohydrate intake.

Benefits of protein:
-Essential to maintain a healthy body.
-Protein helps tissue repair.
-Helps provide energy to the body to keep us from becoming fatigued.
-Helps the body fight off illness and disease and keeps the immune system functioning properly.
-Helps build skin, hair, nails and cartilage.

Disadvantages of Carbohydrates:
-Increased body fat levels
-Increased likelihood of contracting Type 2 Diabetes
-Increased hunger levels
-Increased risk of cell damage
-Fluctuating energy levels

These are just a few of my changes.  All of this information was found on the internet and I am in no way a medical professional so before adding any of these changes to your own diet do your own research.

Clean Eating Day 19

For breakfast I had 1 cup kashi cereal with 1 tbls of ground flaxseed, 1 scoop of Jillian Micheals triple chocolate protein powder and 1 cup almond milk.

My midmorning snack was a Pure protein bar and a banana.

For lunch I had a grilled chicken wrap from Wendys.

For dinner I had a salad made from spring mix greens, 1/2 cucumber, 1 tomato, 1 diced lowfat mozzarella stick, handful of almonds, a few slices of onion, 3 oz grilled southwestern chicken strips and 1 tbls lite ranch dressing.

For a snack I had something thats not really included in clean eating but I was craving something chocolate.

I made a trip to our local health food store today and this is what I found.

I'll definitely be making a trip back to this store there was so much more I wanted to buy but I didn't have the money today.

No exercise today.

Clean Eating Day 18

For breakfast I made chocolate oatmeal by mixing 1 cup steelcut oats with 1 tbls ground flaxseed, 1 tbls honey and 1 scoop of Jillian Micheals triple chocolate protein powder.  I also added 1/8 cup golden raisins and 1/4 cup walnuts to the top.

My midmorning snack was a protein bar.

For lunch I ate at an all you can eat buffet.  I had 1 small piece of broiled fish, 1 piece of roast, a couples sliced potatoes, 1 cup stuffing with alittle gravy and 1 roasted chicken wing.  I also had a piece of chocolate cake topped with vanilla ice cream, chocolate syrup and peanuts. (sorry no pictures)

My midafternoon snack was another protein bar.

For dinner I had a slim fast bar.

My eating wasn't the greatest today but it could have been worse.

No exercise today.

Clean Eating Day 17

 For breakfast I had 1 cup steelcut oats with 1 tbls ground flaxseed, 1/4 cup golden raisins, 1/4 cup walnuts, 1 tbls of honey and a sprinkle of cinnamon.  I also had a protein drink made from 1 cup of water and 1 scoop of GNC banana cream protein powder.

My midmorning snack was a protein bar.

For lunch I had a whole wheat flatout wrap with 2 tbls red pepper hummus, 1 tomato, 1/2 cup spring mix greens and 3 oz grilled chicken.

For dinner I had a veggie burger with no mayo or cheese from Burger King. (sorry no picture)

No exercise today.

I  had someone ask me what my calorie count for the day was running so I figured it up today.  I ate 1500 calories, 50 grams of fat and 22 grams of fiber today. 

Clean Eating Day 16

I weighed in this morning and I'm down from 212.2 to 211.2 so I lost 1 lb in the last week.  Not what I was hoping for but I will take it, slow and steady wins the race.

Sorry no pictures today.

For breakfast I had 1 cup Kashi cereal with 1 tbls ground flaxseed and 1 cup almond milk.  I also had a protein drink made from 1 cup almond milk and 1 scoop of Jillian Micheals triple chocolate protein powder.

I decided to have a cheat meal today which is allowed every once in a while so I took my boyfriend out to eat for his birthday and he wanted to eat at Five Guys burgers.  I had a little bacon cheeseburger with mayo, lettuce, tomato, grilled mushrooms and grilled onions.  I also had an order of fries.

My midafternoon snack was a protein bar.

For dinner I had a grilled chicken wrap from Wendys.

Eating wasn't the greatest today but I will be back on track tomorrow.

No exercise today.

Clean Eating Day 15

For breakfast I had 1 cup Kashi cereal with 1 tbls ground flaxseed and 1/2 cup almond milk.  I also had a protein drink made from 1 cup almond milk and 1 scoop of GNC banana cream 100% whey protein powder.

My midmorning snack was a protein shake made from 1 cup almond milk, 1 tbls ground flaxseed, 1 banana and 1 scoop of GNC banana cream 100% whey protein powder.

For lunch I had a wrap made from 1 whole wheat flatout, 3 oz grilled chicken breast, 1/2 cup spring mix greens, 1 tomato and 2 tbls red pepper hummus.

My midafternoon snack was a protein bar.

For dinner I had a small bowl of vegetarian chili topped with cheese, lite sour cream and croutons.

No exercise today.

Clean Eating Day 14

Sorry no pictures today.

For breakfast I had 3/4 cup Golden Flax cereal, 1/2 cup almond milk and 1 tbls ground flaxseed.  I also had a protein drink made from 1 cup almond milk and 1 scoop of Jillian Micheals triple chocolate protein powder.

My midmorning snack was one of the chocolate protein bars I made last night.

For lunch I went out to eat at an all you can eat buffet and I was so proud of myself.  I had a salad with a very small amount of ranch dressing, 1 roasted chicken wing and about a cup of cantaloupe.  I actually passed up the dessert bar.

My midafternoon snack was a banana cream protein drink made from 1 cup almond milk, 1 tbls ground flaxseed and 1 scoop of GNC Pro Perfomance banana cream 100% whey protein powder and it was so yummy.

For dinner I had a bowl of vegetarian chili with lite sour cream, cheese and croutons.

No exercise today.

Clean Eating Day 13

For breakfast I had 3/4 cup Golden flax cereal with 1/2 cup almond milk, 1/8 cup cranberried and 1 tbls ground flaxseed.  I also had a protein drink made from 1 cup almond milk and 1 scoop of Jillian Micheals triple chocolate protein powder.

My midmorning snack was a protein shake made from 1 cup skim milk, 1 tbls ground flaxseed, 1 banana and 1 scoop of Jillian Micheals triple chocolate protein powder.

For lunch I went to Jasons deli and got there Turkey wrap which is a whole wheat wrap with turkey, guacamole, ranch, tomatoes and alfalfa sprouts.  I also got a small cup of fruit which included strawberries, pineapples and honeydew melon and you get fruit dip to go with it. (sorry no picture)

For dinner I had a bowl of vegetarian chili topped with lite sour cream, cheese and croutons.

My late snack was a chocolate protein bar which I made myself from a recipe that I got from another clean eater.

No exercise today.

Clean Eating Day 12

For breakfast I had 1 slice of whole wheat bread, toasted with 1 tbls of almond butter.  I also had a protein drink made from 1 cup almond milk, 1 tbls of ground flaxseed and 1 scoop of Jillian Micheals triple chocolate protein powder.

My midmorning snack was a protein shake made from 1 cup almond milk, 1 tbls of ground flaxseed, 1 banana and 1 scoop of Jillian Micheals triple chocolate protein powder.

For lunch I had a low carb wrap made from one wedge of lite laughing cow cheese, 1/2 cup spring mix greens, 1 tomato and 3 oz grilled chicken.

My midafternoon snack was 1 apple with 1 cup Blueberry Greek Yogurt.

For dinner I had vegetarian chili with alittle cheese, some lite sour cream and a few croutons.  Not a completely clean meal but one good thing came out of fixing this, I discovered that I didn't even miss the meat being in my chili.

No exercise today.

Clean Eating Day 11

gFor breakfast I had 3/4 cup Golden flax cereal, 1 tbls flaxseed, 1/8 cup craisins and 1 cup almond milk.  I also had a protein drink made from 1 cup almond milk and 1 scoop of Jillian Micheals triple chocolate protein powder.

My midmorning snack was a protein bar.

For lunch I had a low carb wrap with 3 oz grilled chicken, 2 tbls red pepper hummus, 1 tomato and 1/2 cup spring mix greens.

My midafternoon snack was 1 apple and one cup of Strawberry Greek yogurt.

I'm skipping dinner tonight because I woke up late and don't have time to squeeze in another meal.

No exercise today.

Clean Eating Day 10

For breakfast I had 1 cup steelcut oats with 1 tbls honey, 1 tbls ground flaxseed, 1/8 cup craisins and 1/8 cup walnuts.  I also had a protein drink made from 1 cup almond milk and 1 scoop of Jillian Micheals triple chocolate protein powder.

My midmorning snack was a protein shake made from 1 cup almond milk, 1 tbls ground flaxseed, 1 banana and 1 scoop of Jillian Micheals triple chocolate protein powder.

For lunch I had a low carb wrap with 3 oz grilled chicken, 2 tbls red pepper hummus, 1/2 cup spring mix greens and 1 tomato.

My midafternoon snack was 1 apple and 1 cup Strawberry Greek yogurt.

For dinner I had steamed broccoli and 2 lowfat mozzarella sticks which was boring so I didn't even waste my time taking a picture.

No exercise today.

Clean Eating Day 9

For breakfast I had 3/4 cup Golden Flaxseed cereal with 1/8 cup of craisins, 1/8 cup walnuts, 1 tbls flaxseed and 1/2 cup soy milk.  I also had a protein drink made from 1 cup soy milk with 1 scoop of Jillian Micheals triple chocolate protein powder added.

My midmorning snack was 1 apple and 2 lowfat mozzarella sticks

For lunch I had a lowcarb whole wheat wrap with 2 tbls red pepper hummus, 1 cup spring mix greens, 1 tomato and 3 oz of southwestern grilled chicken.

My midafternoon snack was a protein shake made from 1 cup of low cal almond milk, 1 scoop of Jillian Micheals triple chocolate protein powder, 1 banana and 1 tbls flaxseed.

For dinner I had 1/2 salmon filet with 1/2 cup  broccoli, 1 cup green beans and 1/2 cup brown rice.  I know the plate looks fuller than that but I wasn't very hungry so I gave half of it to my kids.

I did alittle exercise today, I walked .7 miles but the wind was so cold and blowing so hard I only walked one lap around my neighborhood.

Weigh In

I weighed in this morning and I went from 216 lbs last Friday to 212.2 lbs today which means I have lost 3.8 lbs in a week.  Unofficially though just since I started eating clean 8 days ago I have lost  8.8 lbs because when I started eating clean I weighed 221 lbs and now I'm 212.2 lbs.  I really think this is the best plan I've ever been on.  You get to eat so much food and still lose weight so what more could I ask for.  I would have lost more this week but Aunt Flo decided to visit just as it was time for me to weigh in.  Its ok though that just means I will lose even more next week.

Clean Eating Day 8

For breakfast I had 3/4 cup Golden Flaxseed cereal with 1 tbls ground flaxseed, 1/8 cup craisins and 1/2 cup soy milk.  I also had a protein shake made from 1 cup soy milk and 1 scoop of Jillian Micheals triple chocolate protein powder.

My midmorning snack was 1 apple and 2 lowfat mozzarella sticks.

For lunch I had a salad made from spring mix greens topped with 3 oz grilled chicken strips, 1 tomato, 1/2 cup mushrooms and 1/8 cup of lowfat feta cheese.

My midafternoon snack was a protein shake made from 1 cup soy milk, 1 scoop of Jillian Micheals triple chocolate protein powder, 1 tbls flaxseed and 1 banana.

For dinner I had a whole wheat flaxseed flatout wrap with 1 tbls red pepper hummus, 3 oz of southwestern grilled chicken strips, 1 tomato and 1/2 cup spring mix.

No exercise today.

Clean Eating Day 7

Today makes one week of clean eating and I feel wonderful.  I've almost lost all the weight that I gained over the last 3 weeks which is amazing.  I get out of school early today so I plan on walking as long as its not raining so I'm working on getting back on track with my exercise to. 

For breakfast I had 1 slice whole wheat bread, toasted with 1 tbls of almond butter and I had a protein drink made from 8 oz of soy milk, 1 scoop of Jillian Micheals triple chocolate protein powder and 1 tbls of ground flaxseed.

My midmorning snack was a protein shake made from 8 oz of soy milk, 1 banana, 1 scoop of Jillian Micheals protein powder and 1 tbls of ground flaxseed.

For lunch I had a low carb wrap with 3 oz grilled chicken, 1 cup alfalfa sprouts, 1 small package of gaucamole and 1 tomato.  I also had 1/2 a cucumber.

My midafternoon snack was 1 apple dipped in 1 cup Blueberry Greek Yogurt.

For dinner I was going to have a salad but I wasn't in the mood for that so I had the same thing I had for lunch for dinner, minus the cucumber.

I finally walked today around my neighborhood.  I got in 2.1 miles in 28 minutes.