Eat Clean Diet

I've had quite a few people ask me questions about the eating plan that I follow so I thought I would write a post about it.  The eating plan I'm doing is The Eat Clean Diet and it was developed by Tosca Reno.  You can find her site here http://eatcleandiet.com/ and her blog can be found here http://eatcleandiet.blogspot.com/.  I decided to follow this plan because I had fallen off the wagon bad with my eating and I needed something to get me back on track.  This program is very structured which I really like and so far everything I've eaten has been delicious. 

The goal of this program is to eat as clean as possible by eating foods that are as close to the way nature made them.  That means you try to avoid processed foods that contain chemicals, pesticides and preservatives.  Another goal of this program is to eat 5 to 6 times a day, every 2 to 3 hours to keep your blood sugar levels stable.  You also combine a lean protein with a carbohydrate at every meal which keeps you satisfied and fuller longer.  An added benefit is the increase in energy once you start taking care of your body by eating healthy foods.

There are 5 categories that your foods are divided up into: lean proteins, starchy carbs, fibrous carbs, simple carbs and fats.  Below I list examples of what can be found in each category, there are alot more foods in each of these categories but this will give you an idea of what you can eat.

Lean Protein
Cottage cheese
Eggs/egg whites
White fish such as tilapia and Mahi-Mahi
Chicken and turkey breast
Lean red meats such as filet mignon and beef tenderloin
Tofu
Salmon

Starchy Carbs
Oatmeal
Brown Rice
Sweet Potatoes
Beans such as black, kidney, garbanzo and lima
Lentils
Whole wheat bread and wraps
Quinoa

Fibrous Carbs
Broccoli
Cauliflower
Spinach
Peppers
Asparagus
Zucchini
Brussel sprouts
Carrots
Cabbage

Simple Carbs
Apple
Orange
Canteloupe
Banana
Peaches
Grapes
Strawberries
Honey

Fat
Nuts
Olive Oil
Flaxseed
Seeds
Nut butters
Avocado
Full fat cheeses

You may have wondered why I gave each group above a different color but thats because there is an easy color coding system that goes along with this plan.  Each group is given a color and this makes it easier to see if you have gotten your servings in for the day.  Here are the servings you are allowed:  Lean protein is given the color blue and you are allowed to have 5 servings a day, starchy carbs are the color red and you can have 2 servings, fibrous carbs are green and you get 5 a day, simple carbs are purple and you are allowed 2 a day and fats are the color orange and you get 2 servings a day.  You don't have to use the color coding system but it does make it alot easier for me to see if I'm getting in everything I need everyday.

The only other recommendations that this plan makes is to drink at least 8 cups of water a day and to get in some exercise.  On the Eat Clean diet website you will find a forum which is wonderful for anyone starting out because you can ask plenty of questions and everyone has been super helpful to me.  I hope this helps some of you who maybe looking for a new plan to try or just need something to get you back in the swing of things.  Good luck and if you have any questions just ask.

Clean Eating Day 6

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

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

For lunch I had a salad using spring mix greens, 1 tomato sliced, 2 slices onion, 1/2 cucumber and 2 lowfat mozzarella sticks.

My midafternoon snack was 1 apple that I dipped into a 1 cup of strawberry Greek Yogurt.

For dinner I had a lowcarb wrap with 4 oz grilled chicken, alfalfa sprouts, 1 tomato and 1 small package of guacamole.  I also had a tbls of red pepper hummus on 6 pecan nut thin crackers.

No exercise today.

Clean Eating Day 5

I started off this day by weighing myself just to see how much I have lost since starting the Clean Eating Plan and I have dropped 10 lbs in 4 days.  I know most of this is water weight but I only need to lose .4 lbs more and I'm back where I was when I started to gain weight.  My official weigh in day is not until Friday so I  have plenty of time to drop more weight.  I'm so excited about this new way of eating, it seems to be working great for me.

For breakfast I had 1 cup steelcut oats topped with 1 tbls honey, 6 walnut halves, 1 small handful of craisins and 1 tbls flaxseed.  I also had a protein drink made from 1 cup vanilla soy milk and 1 scoop of Jillian Micheals triple chocolate protein powder.

My midmorning snack was an apple with 1 cup of Greek yogurt.

For lunch I had 1 baked salmon filet, 1 cup roasted cauliflower and 1 cup roasted squash.

My midafternoon snack was 8 oz vanilla soy milk mixed with 1 scoop of Jillian Micheals triple chocolate protein powder and 1 tbls ground flaxseed.  I also had 1 slice of whole wheat bread, toasted and topped with 1 tbls almond butter.

For dinner I had 1 lean pork chop, 1/2 cup green beans and 1 cup steamed broccoli.

No exercise today.

Clean Eating Day 4

For breakfast I had a protein drink made from 8 oz skim milk and 1 scoop of triple chocolate protein powder.  I also had 1 slice whole wheat toast topped with 1 tbls almond butter and 1 tbls ground flaxseed.  I know the picture doesn't look to appealing but it was actually a pretty good breakfast.

My midmorning snack was 1 apple with 1 cup Greek yogurt.  Once again I dipped the apple in the yogurt and it was a really yummy snack.

For lunch I had a salad made from spring mix greens and topped with 2 oz southwestern chicken, 1/2 cucumber, 1 roma tomato, a few slices of onion and 1/8 cup lowfat feta cheese.

My midafternoon snack was a protein shake made from 8 oz skim milk, 1 scoop Jillan Micheals triple chocolate shake protein powder, 1 banana, 1 tbls all natural peanut butter and 1 tbls ground flaxseed.  I didn't take a picture of it though but it was very good.

For dinner I made Mexican stufffed peppers.  I got the recipe from http://girlstuckinarut.blogspot.com/ and you can find her recipe here http://www.keepandshare.com/doc/2521533/mexican-stuffed-peppers-356k?da=y.  They were very good and so good in fact that I completely forgot that I was going to top them with sour cream and guacamole but I scarved them down before I remembered....lol.

Here is what I made one of my sons, instead of putting the filling into a pepper I put it in Tositos Scoops and topped with cheese, sour cream and salsa.

Here is my take at the grocery store today.  What's so great is everything you see here I bought at Aldis which is a discount grocery store in my area.  They have lots of healthy foods.

No exercise today but I'm hoping to get back on track in that area real soon.

Eating Clean Day 3

For breakfast I had 3/4 cup Golden Flaxseed cereal with 2 tbls ground flaxseed, 1/3 cup craisins and 1/2 cup skim milk.  I also had two lowfat mozzarella sticks to get in my protein.

My midmorning snack consisted of 16 Pecan Nut Thins, 1 wedge of laughing cow cheese, 1 banana and a handful of peanuts.

For lunch I had 1 salmon filet, baked and roasted cauliflower and broccoli.

My midafternoon snack was 1 apple and a cup of Greek Yogurt.  This was the yummiest snack.  It was strawberry greek yogurt and I dipped the apple into it and it was so good.

For dinner I had a salad made of spring mix topped with southwestern chicken strips, tomato, cucumber, mushrooms and feta cheese.

Weigh in

I forgot to post my weigh in yesterday so I'm doing it today.  I weighed 216 lbs yesterday which would be a gain of .8 lbs but I'm not worried about it.  When I weighed Thursday I weighed 221 lbs so just since I've been eating healthy again my weight has really came down.  I weighed this morning and the scale said 213.2 so I've lost 2.8 lbs since yesterday.  I'm hoping by this Friday I will be back down to the weight I was before I started gaining.  The Clean Eating plan really seems to be working for me.

Eating Clean Day 2

Breakfast- 3/4 cup Golden Flax cereal
                 2 tbls ground flaxseed
                 1/2 cup skim milk
                 3 hardboiled egg whites
                 water (16.9 oz)

Snack- 1 slice whole wheat bread, toasted with 1 tbls
            almond butter
            3 hardboiled egg whites

Lunch- spring mix salad topped with tomato, cucumber, onion,
            mushrooms and lowfat feta cheese

Snack- 1/2 cup fat free greek yogurt
            1 lowfat mozzarella stick
            1 banana

Dinner- spring mix salad topped with 1 can of tuna, tomato, onion,
            and cucumber

Snack- 16 pecan nut thins
            1 wedge laughing cow cheese

Another great eating day.  I'm really enjoying the structure of this plan and trying all kinds of new things I wouldn't have before.  Still didn't exercise though.

I just looked at this post and it looks so empty without the pictures of food so I'm going to try to continue to photograph my food before I eat it.

Eating Clean Day 1

I ate my first clean eating meal this morning and though it wasn't the worst thing it wasn't the best either but I think I could use to it with alittle adjustments.  I had to modify what I had planned to eat because I talked to some other ladies that are doing clean eating and I had a few things down wrong. 

Here is my breakfast which consisted of Steelcut oats with flax seed and honey, 3 hardboiled egg whites and a 1/2 cup skim milk which I forgot to put in the picture.

For my early morning snack I had 6 almonds, 1 banana and 3 hardboiled egg whites.

Lunch consisted of a salad made from spring mix topped roasted chicken breast, tomato, cucumber, onion and lowfat feta cheese.

My midafternoon snack was 1 slice of double fiber whole wheat bread, toasted and topped with almond butter and 1 cup greek yogurt but I forgot to take a pic.

For dinner I had 1 tilapia filet baked in the oven, 1 cup steamed broccoli and 1 cup roasted yellow squash.

I have to say it felt like I ate alot of food today but it was all healthy and filling.  I can't wait to see the results that a week of eating like this brings me.

No exercise today though, may try to do some pushups and crunches later.

Game Plan for Tomorrow

Here is my game plan for tomorrow as far as my eating.  Took me awhile to figure out what foods to put with what since I'm starting the new eating plan tomorrow but I think I got it.  I figured if I went ahead and listed it here then I would stick to it.  Its alot of food really and that kind of scares me but its all healthy.  Here's whats on the menu:

Breakfast- Steelcut Oats with flax seed and honey
                 1 cup skim milk

Snack- 12 almonds
            1 banana

Lunch- spring mix topped with 4 oz roasted chicken breast, cucumber
            and tomato

Snack- 1 slice whole wheat bread, toasted and topped with almond
            butter
            1 cup greek yogurt

Dinner- 1 tilapia filet
             Steamed broccoli
             Roasted Yellow squash

Also I have to drink at least 8 cups of water.

Grocery Shopping and My Dinner

I finally got to make it to the grocery store after being snowed in for 2 days and here are some pictures of what I got.

I didn't get everything I needed today because forgetful me went off without my shopping list so I still have these items left to buy:

Ground turkey
Maple syrup
Whole wheat flour
Asparagus
Spinach
Red Peppers
Unsweetened applesauce
Garlic powder
Balsamic vinegar
Sugar substitute
Corn
Brussel Sprouts

I know some of the items in the pictures aren't on the Clean Eating Plan but for now I'm trying to gradually work this new plan into my lifestyle.

Here is a picture of the dinner I just ate...yummy.

I started with Spring Mix salad mix and topped it with cucumber, onion, tomato, roasted chicken breast, almonds, craisins, lowfat feta cheese, croutons and lite ranch dressing.  This isn't a Clean Eating meal because of the croutons and salad dressing but it was definitely yummy and low calorie.  I think next time I may top it with hardboiled egg to and leave off the croutons and salad dressing so that I can eat it on plan.

Clean Eating Plan

Today was another bad eating day but I did alot of research on the Clean Eating Plan which I plan on starting just as soon as I can get to the grocery store since I'm snowed in right now.  I'm hoping that will be tomorrow but anyways here are some facts about the diet and why I think it might work for me.

The plan is intended for you to eat foods the way nature intended them to be, unprocessed and unrefined, in their puriest, freshiest, healthiest form.  You get to eat more often, 5 to 6 times a day actually and each meal must consist of a lean protein, complex carb and a healthy fat. 

The Clean Eating Plan keeps your blood sugar levels stable, keeps you satisfied longer and keeps you feeling great and full of energy.  It decreases your body fat and increases your lean tissue.  It also improves your overall health and immunity and decreases your risk of certain types of diseases such as diabetes, stroke, heart disease and cancers.  By following this plan you are consuming less pesticides, artificial food additives and preservatives, sodium and sugars. 

There are certain foods off limits on this plan which include processed sugars, sugar substitutes, alcohol, processed foods, refined grains and saturated and trans fats which are all bad things for our bodies anyway.  There are also a few guidelines you should follow on this plan which includes eliminating soda and alcohol from your meal plan, packing your own lunches, keeping healthy snacks handy, always eating breakfast, eating 5 to 6 smaller meals a day and paying close attention to your portion sizes.  Also they recommend reading food and nutritional labels and shopping the perimeter of your grocery store.

There are quite a few books on the Clean Eating Plan which were written by Tosca Reno.  You can visit her site here http://eatcleandiet.com/about_the_diet.aspx if you would like to read about her eating plan.

This plan is pretty close to what I was trying to do when I first started my weight loss process and then I just got sidetracked.  I felt really good when I was eating mostly fruits and vegetables and avoiding carbs and sugar.  This plan makes alot of sense to me and I think it could really help me get back on track.  It will definitely take some getting use to for me to eat 5 to 6 times a day but its suppose to help keep your metabolism burning better which helps with your weight loss so I'm willing to give it a try.  I've done alot of research about the foods that are endorsed in this plan which I plan on writing about in another post and it really surprised me to find out what natural healing and protective properties certain foods have.  I just hope this plan is what I've been looking for because I can't stand feeling unhealthy like I have lately.

Fallen Off the Wagon

As some as you may have noticed I've not been posting like I use to.  Well there is a good reason for that I've totally fallen off the wagon.  My mojo is gone, my motivation is nonexistent and my determination has disappeared into thin air.  Am I giving up?.....NO....but I'm struggling bad.  My bulimia has flashed its ugly head so on top of gaining weight I'm struggling not to get back into that destructive pattern.  I'm feeling miserable for what I've been eating and even worse for not having exercised for the last week. 

Sometime ago someone suggested a new eating program called The Eating Clean Diet and I've been researching this alot for the last few days. The premise behind this program as I understand is to eat foods in their most natural states, avoiding anything overly processed.  I'm hoping by focusing on a new eating program and putting my energy into that I can get back on track. 

I've also decided to go off the new medicine that my doctor put me on because honestly I think its doing more damage than good.  Its been along time since I've given into my urges to binge and purge but since going on this medicine I don't seem to have any control over it.  It seems to be giving me this sense of just not caring.  I need to take control of my life again and this is one of the first steps I'm taking.

I know that I've gotten so much support from all of you'll and I'm sorry if I have let you down but I promise I'm doing everything I can to get back on track.  It sure was taking me along time to lose the weight but its not taking that long to put it back on so I want to put a stop to it before I gain to much back. 

Winter isn't a big help right now either.  I'm snowed in so its hard to walk outside with it being so cold and I can't get out to make it to the gym.  I was so looking forward to starting school back to get some kind of distraction in my life and now school is being called off because of the snow.  I'll just continue to hold on as long as I can and make steps to get back to where I need to be thats all I can do. 

Thanks everyone for your support and I am going to start making regular posts again tomorrow in the hopes that maybe that will kick start me into getting back on track.

Food and Exercise Journal

Breakfast- 1 piece sausage w/ gravy
                 2 slices bacon
                 1 scrambled egg
                 diet soda

Lunch- 1 slice turkey
            1/2 cup mashed potatoes w/ gravy
            1/2 cup dressing w/ gravy
            1/2 cup green beans
            1/2 cup corn
            1/2 cup macaroni and cheese
            tea

Snack- 1 cup fat free chocolate ice cream

Eating wasn't the greatest today.

No exercise either.

My personal 2011 goals

My goals for the year 2011:
(updates will be in red)

Well my eating finally caught up with me this week and I gained 3.4 lbs and to be honest I don't feel that bad about it.  I feel like I've been running from a gain for the last 2 weeks and I'm happy to finally get it over with.  Now I can forgive myself and move forward.  I honestly believe my problem is eating to many carbs, thats where the weight is coming from.  I'm going to try to avoid carbs as much as I can this next week and see what happens.  Do I feel like I have my mojo back yet?....NO....Am I ready to give up yet?.....NO....Even though I may have had a gain this week the things I'm doing for my body are making me healthier, maybe not weight wise but physically it is.  Something will kick in one of these days and I will have my momentum back, until then I just keep on keeping on. 

1. Walking Goal:  I figure there are 52 weeks in a year and if I walk 2 miles a day 5 times a week then thats 520 miles a year but just to add in alittle challenge I'm going to say 600 miles. So my new goal for this upcoming year is to walk 600 miles in 2011.  (Only walked 5 miles this last week)



2. Biking Goal:  I haven't really been riding my bike that much but it is something that I want to start doing. I'm not going to set this goal very high since its something new to me and I can always add to it later. I figure 52 weeks in a year and if I ride my bike 3 times a week for at least 2 miles then thats 312 miles but I'm just going to round it off to 300 miles. So my new goal for this upcoming year is to ride my bike 300 miles in 2011.  (Only rode 1 mile this last week)




3. YMCA Goal:  I plan on hitting the gym at least 3 times a week to do strength training.  (Haven't made it to the Y yet)

4. Swimming Goal:  I know the Y has a pool and I would love to add this to my workout. I'm thinking I will try to swim at least 2 times a week.  (Haven't made it to the Y yet)

5. Crunches Goal:  My stomach is a real problem area for me so I'm planning on doing crunches every other day. Right now I'm at a 100 crunches but as I get stronger I will increase that.  (Only did 200 crunches this last week)


I know this seems like alot of working out but this is what I need to do to get my body in shape. We all know that when you lose alot of weight things don't spring back like they should and I can always alter these goals later if they don't seem to be working for me.

6. Weight Loss Goal: I'm still aiming for 2 lbs a week so here are my goals:

January 25, 2011- 203 lbs (Current weight 215.2lbs, gain of 3.4 lbs)
February 22, 2011- 195 lbs (under 200 for valentines how sweet that would be)
March 22, 2011- 187 lbs
April 19, 2011- 179 lbs
May 17, 2011- 171 lbs
June 14, 2011- 163 lbs
July 12, 2011- 155 lbs ( 2 days before my birthday what a wonderful birthday present to myself)
August 9, 2011- 147 lbs
September 6, 2011- 140 lbs ( this would be the smallest I've ever been)

At the rate of 2 lbs a week I should be at my goal weight in 9 months. That may seem like a long time to some but as you get older time flies and 9 months is nothing.

7. Water Goal: I had a goal in 2010 of drinking at least 128 oz of water a day but of course I never hit that goal so for 2011 I'm just going to work on drinking as much water as possible without setting a goal.  (Still not drinking as much water as I should)

8. Eating Goals: The following are my goals for my food intake daily:

Sugar- I have greatly reduced my sugar intake already but its still something I need to continue to work on.  (Still eating to much sugar)

Fruits- I love fruits especially sweet fruits like bananas, apples and grapes but I have learned that fruits have alot of natural sugar in them so you do need to watch how much you eat so my goal is to continue to keep my fruit intake to a maximum of 1-2 servings per day.  (Getting in alittle more fruits daily)

Vegetables- I have always been a vegetable eater but I have had to learn to replace some of my carbs like macaroni and cheese and mashed potatoes with vegetables instead. I am learning to try new vegetables that I've never had before to add some variety into my eating and vegetables really are good for you and help to fill you up. So I plan on continuing to try at least one new vegetable and make sure I get my daily servings of veggies in. (Something I really need to start focusing on is getting in my vegetables, I truly think that is what was helping me lose weight)


Carbohydrates- This is probably one of my favorite types of foods, I mean who doesn't love macaroni and cheese and pasta dishes and breads but if you aren't careful these types of food can put alot of weight on you. So I plan on continuing to really watch my intake of carbs.  (I am eating way to many carbs which is causing me to gain weight so I need to lay off the carbs)

Soda- I have mainly been drinking water but I have been sneaking in a couple diet sodas a week and I want to completely give up sodas again.  (Doing ok at this goal)
Fast Food- I try to pick the healthiest thing when I get fast food but like a friend pointed out to me no fast food is healthy. I'm only picking out the least unhealthy thing on the menu so this is definitely something I need to give up. So my last goal is to completely avoid fast food.  (Need to stay away from restaurants completely but not doing to good at this goal)

Recommended Daily Allowances:
(not really a challenge but something I need to keep an eye on)
Calories: 1760 to lose 2 lbs a week
Fat: 64 grams
Fiber: 25 grams
Carbohydrates: 300 grams
Sugar: 40 grams
Protein: 50 grams
Sodium: 2400 milligrams

I know it seems like alot but it all goes hand in hand with each other and I can always change up my goals later, I love a good challenge though.

Food and Exercise Journal

Breakfast- 2 packs instant oatmeal
                 1/4 cup mixed nuts
                 20 oz cappuchino

Lunch- salad w/ ranch dressing
           1 roasted chicken wing
           1/4 cup crab salad
            couple bites green beans
            couple bites rice
            1 piece cake w/ vanilla ice cream, caramel
            sauce and nuts
            water (16 oz)

Eating wasn't to bad considering I went out to eat at an all you can eat buffet.

I'm not exercising today because I guess I'm just lazy and its so cold today and I'm freezing.

Food and Exercise Journal

Breakfast- 1 cup bran cereal
                 1/4 cup mixed nuts
                 1 banana
                 1 cup skim milk
                 water (16.9 oz)

Lunch- 1 bowl of spaghetti w/ meatsauce
            1 slice garlic bread
            water (16.9 oz)

Snack- 16 oz nonfat chocolate shake

Not sure yet if I'm eating dinner I'm really trying to watch how much I'm eating and only eat when I'm hungry.  I may just have a snack afterwhile.

I walked 2.9 miles today in 41 minutes around my neighborhood and I did 200 crunches and 25 pushups.

Food and Exercise Journal

Breakfast- 1 1/2 cups bran cereal
                 1/4 cup mixed nuts
                 1 cup skim milk

Snack- 20 oz cappuchino
            1/4 cup mixed nuts

Dinner- 1 bowl spaghetti w/ meatsauce
             1 slice garlic bread
             water (16.9 oz)

Snack- 16 oz medium nonfat chocolate milkshake

Eating was pretty good today or at least I think so.

Didn't exercise today but I did yesterday and I will tomorrow.

Food and Exercise Journal

The last two days haven't been good eating days.  I don't think I've really went over my calorie count but I'm not even going to try to list what I've eaten.  Even though my eating hasn't been to good at least I'm still exercising.  I didn't get in any exercise yesterday because it was raining all day but I did exercise today.  I walked 2.1 miles in 30 minutes around my neighborhood and I also rode my bike 1 mile in 7 minutes.  I also did 200 crunches and 25 pushups so its been a pretty good day.  I'm not giving up on my weight loss and I'm hoping this next week is really going to kick start my weight loss with me going back to school and starting at the gym.

First Post of the New Year

Just wanted to wish everyone a Happy New Year and I hope this next year brings all of you'll lots of health and happiness.  I made a few minor changes to my blog just because I was ready for something new since we are starting a New Year.  I added a new tracker for my bike riding and I'm changing how I record my exercise so it doesn't take up as much room.  I will be tracking it by the month so that each month I can try to outdo the last.  I've also changed my background which I think I will be doing periodically just as a way to express how I'm feeling.  If anyone has any suggestions where I can find backgrounds for blogger please let me know.  Other than that everything is pretty much the same.  Again have a Happy New Year and lets make this next year the best yet.

Food and Exercise Journal

Breakfast- 1 blueberry pancake w/ syrup
                 1 slice livermush
                 8 oz skim milk

Lunch- 3 baked chicken wings
            1 small piece broiled fish
            1 small slice salisbury steak
            1/2 cup pinto beans
            1/2 cup crab salad
            1 slice cake w/ ice cream and caramel
            water (20 oz)

Snack- 1 cup lowfat yogurt
            1 small piece pumpkin pie
             water (16.9 oz)

Not a very good eating day but starting tomorrow its going to be better.

I did walk 2.8 miles in 40 minutes around my neighborhood.  I also did 200 crunches and 25 push ups.