Clean Eating Meal Plan - Day one

Well I've just finished preparing my meals for the day.  Here is my meal plan for the day.

Breakfast: 




2 shredded wheat biscuits, 1 medium banana, 3/4 cup 1% milk.
351 Calories




Snack:

1/2 cup greek yogurt, 1/2 cup frozen blueberries
113 Calories


Lunch:


Turkey Sandwich:  3oz turkey breast, 1oz low fat cheddar cheese, 1 Slice Avacado, 1 slice red onion, lettuce on whole bun.  Orange.
408 calories



Snack:

10 baby carrots and 2 tbsps spinach and artichoke hummus
85 Calories


Dinner:


4oz baked chicken breast with mrs. dash.  1 serving of Cauliflower & Broccoli Au Gratin.  ***Recipes from Clean Eating Magazine.  1/2 cup brown rice.
477 calories





The Day's Total:   1434 calories.

I am Starving................. What To Do When You're Hungry and Trying to Lose Weight..

How are we all doing today?  I don't know about you but I am starving.........



So today I went online and did some searching for something, anything that would help with my hunger.  Now let's remember we are eating clean so we need something natural and healthy....

I was very surprised with the information I found.  So I thought I would share it with you.


"Losing weight requires you to feel hungry from time to time.  There is no way to lose weight without feeling some degree of hunger."   UGHHH   seriously, damn. 

"The key is realizing there's nothing wrong with experiencing hunger from time to time.  It's a normal human response to a decrease in the consumption of calories.  The problem is that most people feel it is some sort of emergency when they feel hungry.  It feels like they are dying or wasting away when, in fact, the body is just signaling that it doesn't have enough calories to add new fat to the stores it's already carrying around."  Oh Thank goodness this is normal.

Okay.....   so now what helps.  We know we can't shut it off like a light switch but there are a few things yu can do to ease it a little.  

1.     Water........  Drink 8oz of water when you first feel hungry if your hunger has not subsided try some Organic Low Sodium Vegetable Broth .  A whole quart is only 60 calories.

2.    If that doesn't appeal to you try leafy green vegetables.  I consider these to be free veggies (arugula, spinach, water spinach, watercress, lettuce, romaine, cabbage, kale).  Top with  salsa or fresh squeezed lemon.  This is almost free.

3.   I found this fabulous recipe for a banana-flavored protein pudding from www.naturalnews.com .  Put one cup soy protein, 1 scoop Nature's Plus - Spiru-Tein Banana Flavor Powder, stevia for sweetner.  blend throughly while blender is running add 1/8 tsp Guar Gum Powder and 1/8 tsp Xanthan Gum Powder .  The last two ingrediants are thickening agents.  Keep blending until it is the consistency of pudding.  Tastes great and fills you up fast!!

4.    There is also one very good supplement that I have found to be not only effective as an appetite suppresant but also, many many other benfits.    Organic Wheat Grass Tablets this supplement is said to

• Increases and sustains energy naturally
• Detoxifies and cleanses your body
• High alkalinity helps balance your body?s pH level
• Strengthens your immune system.

I hope these tips help you as much as they helped me.

The Basics of Clean Eating...

I would give my left arm for a cheeseburger today......

Okay, Yes I'm human.  Did I have one??  NOPE. 

I have be re-reading The Eat-Clean Diet: Fast Fat Loss that Lasts Forever! and you and I  are going to do this together.  Step by step.....  

First off let's get the basics:

Tosca's Clean Eating Principles:

• Eat 5 or 6 small meals a day.
• Eat every 2 to 3 hours  (I have a times set on my phone)
• Combine lean protein and complex carbs at every meal.
• Drink at least 2 litres of water every day.  Try Herbalife Herbal Concentrate Tea Lemon 1.8oz if you're not crazy about plain water.
• NEVER miss a meal, especially breakfast.    
• Carry a cooler loaded with eat clean foods to get throughout the day.  I got the Arctic Zone 18 Can IceCOLD Collapsible Cooler its great.
• Avoid all over-processed, refined foods, especially white flour and sugar.
• Avoid saturated and trans fats.
• Avoid Sugar loaded colas and juices.
• Consume adequate  healthy fats (EFAs) each day.
• Avoid alcohol  -  another form of sugar.
• Avoid all calorie dense-dense foods that contain little or no nutritional value.
• Depend on fruits and vegetables for fiber, vitamins and enzymes.
• Stick to proper portion sizes - give up the super-sizing.

One step at a time we can do this..........

I love this magazine!!!!

Hello Clean Eating!!

Good Morning My new Healthy Living Friends!!

The scale is down half a pound this morning......  Yay me. 

My Meal planning has changed slightly due to the things I have to avoid now that I have been diagnosed with Gall Stones.



Breakfast was Grapefruit (probably not the best choice but i have to try) and plain fat free yogurt.  Seems to be sitting well and very tasty.  Some of you may want to add some chopped Walnuts or Almonds.  I didn't have any but would have been a good choice.  About 150 calories.






Lunch was 1/2 cup Rice (I used white long grain I still just can't get into brown), 1 cup frozen mixed veggies, 1/2 cup chopped fresh zucchini and Mrs. Dash Lemon Seasoning Blend.  Lots of food and very filling.  About 225 Calories.


Snack was Shredded Mini Wheats with 1/2 cup of Milk.  About 245 calories.

Dinner was 1/2 cup Rice, 4oz Skinless Boneless Chicken Breast, chopped, and 1 cup of frozen corn.  About 310 calories.


The idea is not to be hungry.  The whole concept of clean eating is no processed foods.!!!  lots of Veggies.  Now protein is very important and should be consumed at every meal.  I will aim for this however, with my gall stones I have to be very careful right now.  However at lunch you could add Some Chopped Chicken Breast or a Hard Boiled Egg. 

I am gonna suggest you all read The Clean-Eating Diet by Tosca Reno (I inserted a link here to amazon.com below).  She is fantastic and I will probably be referencing her often as she is true inspration.  I personally think no one should go on a diet.  We need to make lifestyle changes.  These changes should be gradual, make them habits.  Make small changes you know you can stick with!!! 




My very first Change was WATER!!!!   Drink lots......  I also purchased a product from Herbalife " Herbalife Herbal Concentrate Tea " to give some flavor to my water.  It is also said to give you a little energy boost which I think you need when cutting out all the carb loaded foods you're used to. 

Just remember we're in this together and if you have any questions please ask...........

Clean Healthy Eating!! Fresh Start....

The journey to weight loss is long and hard.  Probably the hardest thing you will ever have to do.  

I found out this week that I have gall stones, after a severe attack that lamded me in the emergency room I realized that losing weight is secondary to being HEALTHY.  

My daily journaling of my progress, healthy recipes and slip ups may be just what I need to keep me on track.  Together we will succeed in this journey to health and happiness.  I will give you links to healthy tips and recipes I have found helpful in my journey.  I encourage you to contact me with your own stories.  If you have any tips that have helped you let me know.  

We can do it.  

I have included a weight ticker.  Get yours here 





This is going to be fun!!!   No diet, No Stress.  Just good healthy clean eating. 

Okay to start you just have to watch this video.  It really opened my eyes to some really interesting facts.

Happy New Year!!

So I resolved this year to get healthy.  Can't seem to get on the wagon though.  I am guessing I'm not the only one.  Work has been busy and there are still the lingering choclate or two around the office.  Perhaps tomorrow