Clean Eating Meal Plan Day 6

DAY 6


Breakfast:

1 slice Walnut Blueberry Banana Bread (see recipe) ); 1 cup nonfat Greek-style yogurt

357 calories

Snack:

¾ cup grape tomatoes 1 low-fat string Cheese

95 calories

Lunch:

1 whole-wheat English muffin with 2 oz nitrate-free low-sodium lean ham, 1 oz low-fat cheddar cheese, 1 slice each tomato and onion, toasted in broiler until cheese melts

352 calories

Snack:


1 hard boiled egg and 15 Kashi crackers

200 calories








Dinner:

4 scrambled egg whites with 1 slice nitrate-free, low-sodium lean ham and ½ oz low-fat cheddar cheese on a toasted whole-wheat English muffin;

333 calories

Snack:





3 Cups Clean Eating Caramel Popcorn (see recipe)

200 calories

Clean Eating Caramel Popcorn

Ingredients

1/4 cup almond butter or peanut butter

1/4 cup almond butter or peanut butter

1/2 cup honey

8-10 cups popped popcorn

Directions

Tip: Read through the steps first so you know what you to. You’ll need to work quickly.

Step 1 – In a small pot, warm the honey on high heat. Bring it to a boil.

Step 2 – Let it boil up in the pot about 1 inch and then quickly remove from heat.

Step 3 – Stir in nut butter with a whisk and whisk until smooth. Should be “pourable”.

Step 4 – Pour over the popcorn and mix with a spoon. The mixture is hot, so don’t be tempted to

mix with your hands. I learned that the hard way (Duh!!).

Step 5 – Let it all sit and cool. To me, it tastes better cold. But that could just be me.

Eat and Enjoy!

Photo courtesy

The Liver The Forgotten Organ...

 


The Liver - Which is the primary organ responsible for detoxification in the body - requires proper care and feeding to function at its best.


This organ plays a major role in metabolism and has a number of functions in the body, including glycogen storage, decomposition of red blood cells, plasma protein synthesis, hormone production, and detoxification. It lies below the diaphragm in the abdominal-pelvic region of the abdomen. It produces bile, an alkaline compound which aids in digestion via the emulsification of lipids. The liver's highly specialized tissues regulate a wide variety of high-volume biochemical reactions, including the synthesis and breakdown of small and complex molecules, many of which are necessary for normal vital functions.  - Wikipedia

What is Milk Thistle?

Milk Thistle is an herbal supplement that detoxifies and protects vital liver functions and more.
Milk thistle has been used for over 2,000 years as a natural treatment for liver disorders. The plant is known in scientific circles as the Silybum marianum (L.) Gaertner (syn. Cardous marianus), but it is more commonly known as “milk thistle,” “St. Mary Thistle,” “Holy Thistle” and “Lady's Thistle.”

What are the Benefits of Milk Thistle?

Over the past forty years, intensive chemical, pharmacological and clinical research has confirmed the mechanisms of action and therapeutic value of milk thistle in a wide range of human liver-related and non-liver-related conditions. Literally hundreds of modern research studies have confirmed the remarkable ability of milk thistle to protect the liver and the body against virtually all types of damage.


Milk thistle extract is used to maintain liver health and to protect the liver from the effects of toxins such as alcohol, a polluted environment or workplace, and a host of liver related diseases.
Liver related conditions indicating the use of milk thistle are varied, including, but not limited to:

• Alcoholic cirrhosis
• Chronic active hepatitis
• Drug and alcohol induced liver damage
• Acute viral hepatitis
• Fatty liver, nonalcoholic fatty liver disease (NAFLD), and nonalcoholic steatohepatitis (NASH)
• Fibrosis and Cirrhosis
• Hepatic toxicity caused by steroid usage
• Environmental sensitivities and toxins
• A medical condition that necessitates the use of hepatotoxic medications
• Regular moderate-to-heavy alcohol use

Additionally, experimental and clinical studies suggest that milk thistle extracts also have the following non-liver related benefits:

• Lowers cholesterol levels, which benefits the heart
• Reduces the growth of cancer cells in breast, lung, colon, prostate, cervical and renal cancers
• Functions as a therapeutic agent for the prevention of Alzheimer's disease
• Improves blood sugar levels
• Contains numerous anti-aging properties
• Reduces cell damage caused by radiation and chemotherapy treatments
• Supplements sunscreen protection and may be useful against multiple types of skin disease
• Works as a free radical scavenger and powerful antioxidant
• Reduces hot flashes and other related menopausal symptoms
• Helps with intestinal / indigestion issues
• Reduces the effects of deathcap mushroom (Amanita phalloides) poisoning

How Does Milk Thistle Work?

Milk thistle seeds contain a bioflavonoid complex known as silymarin. Silymarin, which is the active ingredient in milk thistle, is simply the purified extract of the fruits (seeds) of the milk thistle plant. It is responsible for the main medical benefits of the milk thistle plant, and it is made up of three main flavonoids:

• silybin - also know as silibinin
• silydianin - also known as silidianin
• silychristin - also know as silicristin

Silybin makes up 50% - 70% of silymarin and has been shown in clinical studies to be the most biologically active and beneficial constituent of the milk thistle extract, silymarin.
Double blind studies on the effect of milk thistle on toxic liver damage (mostly alcohol-related), chronic liver disease and disease caused by certain drugs have been reviewed by medical experts. The experts all concluded that milk thistle is an extremely therapeutically useful medicinal plant product that stabilizes the cell membrane and stimulates protein synthesis while accelerating the process of regeneration in damaged liver tissue. These effects are important in the therapeutic efficacy of milk thistle.
According to other studies, milk thistle may protect the cells of the liver by blocking the entrance of harmful toxins and helping remove these toxins from liver cells. As with other flavonoids, milk thistle is a powerful antioxidant which works to maintain health and energy by protecting the body from damage caused by free radicals and lipid peroxidation, which can injure healthy cells and tissues. Just as grapes and red wine, for example, are touted as excellent sources of antioxidants, milk thistle also contains the properties needed to offer the body the same antioxidant benefits.

What are the Side Effects of Milk Thistle?

One of the best things about milk thistle is its gentle nature. Compared to many other supplements and herbal remedies that bring with them side effects such as headaches, virtually all parts of the milk thistle plant have been used with no reports of toxicity. Adverse effects in clinical and lab studies related specifically to the seed extract (silymarin) are also virtually nonexistent, although it may have a mild and short-lived laxative effect for some people. Milk thistle can be used safely and effectively by a wide range of people, including pregnant and nursing women.

Recommended Daily Dose?

The suggested dose of milk thistle is generally 12 to 15 grams of dried herb (200 to 400 mg silymarin) per day or silymarin-phosphatidylcholine complex 100 to 200 mg two times per day. For liver protection, 120 mg silymarin (about 2 capsules) two times per day. For liver damage from alcohol, drugs, or chemicals, the recommended dosage of silymarin-phosphatidylcholine should be increased from two times per day to three times per day. Dosage should be adjusted by an adults or child's weight. Most herbal dosages for adults are calculated on the basis of a 150 lb (70 kg) adult. Therefore, if the child weighs 50 lb (20 to 25 kg), the appropriate dose of milk thistle for this child would be 1/3 of the adult dosage.

Source Attribution: http://www.contentcaboodle.com/health-and-fitness/nutrition/the-benefits-of-a-daily-dose-of-milk-thistle.html#ixzz1lY9CXE00

Clean Eating Meal Plan Day 5

Breakfast:

1 ham & egg turnover (see recipe below)  orange

280 calories






Snack:

1 whole wheat English muffin with 1 oz melted light Swiss cheese

143 calories

Lunch:

1 cup chopped tomato sautéed with 1 tsp olive oil, 1 crushed garlic clove and 2oz extra-lean ground beef, mixed with ¾ cup whole-wheat rotini and season with sea salt and black pepper, to taste.

275 calories

Snack: 


2 stalks celery with 2 tbsp pea­nut butter

191 calories



Dinner:

4 oz baked turkey breast with 1 cup mush­rooms, sautéed with 1 tsp olive oil, ½ cup sliced onions and ½ tsp fresh sage.  1 cup steamed sliced carrots, 1/2 cup cooked brown rice

354 calories

Snack:


5 oz nonfat Greek yogurt with 10 dried apricots

241 calories

Fight Fat with Oranges...

Fight Fat with Oranges........

Make one of your fruit servings an orange or grapefruit.

Studies show that naringenin, a flavinoid in citrus fruit, causes the liver to burn excess fat instead of storing it.

While researching this claim I stumbled up an article that I found very interesting... I found it on the science daily website: http://www.sciencedaily.com/releases/2009/07/090713114459.htm

ScienceDaily (July 13, 2009) — A flavonoid derived from citrus fruit has shown tremendous promise for preventing weight gain and other signs of metabolic syndrome which can lead to Type 2 Diabetes and increased risk of cardiovascular disease. The study, led by Murray Huff of the Robarts Research Institute at The University of Western Ontario looked at a flavonoid (plant-based bioactive molecule) called naringenin.

---

Health & Medicine

In the study one group of mice was fed a high-fat (western) diet to induce the symptoms of metabolic syndrome. A second group was fed the exact same diet and treated with naringenin. Naringenin corrected the elevations in triglyceride and cholesterol, prevented the development of insulin resistance and completely normalized glucose metabolism. The researchers found it worked by genetically reprogramming the liver to burn up excess fat, rather than store it.

"Furthermore, the marked obesity that develops in these mice was completely prevented by naringenin," says Huff, Director of the Vascular Biology Research Group at Robarts and Professor of Medicine and Biochemistry at the Schulich School of Medicine & Dentistry. "What was unique about the study was that the effects were independent of caloric intake, meaning the mice ate exactly the same amount of food and the same amount of fat. There was no suppression of appetite or decreased food intake, which are often the basis of strategies to reduce weight gain and its metabolic consequences."

While grapefruit has long been linked to weight loss diets, the concentrations of the citrus-derived flavonoid being studied are at higher levels than you could get from dietary components. "We are examining the pharmacological properties of naringenin," explains Huff. "The next step is to find out if naringenin prevents heart disease in animal models and to explore the feasibility of clinical trials to determine its safety and efficacy in humans."

This study investigated naringenin's preventative properties, but Huff is also investigating whether it can treat obesity and other existing metabolic problems. "These studies show naringenin, through its insulin-like properties, corrects many of the metabolic disturbances linked to insulin resistance and represents a promising therapeutic approach for metabolic syndrome.

The findings are published online in the journal Diabetes. The co-first authors on the paper are Erin Mulvihill and Emma Allister. The research was funded primarily by the Heart and Stroke Foundation of Ontario.

Look for oranges that firm and heavy for their size.

Clean Eating Menu Plan Day Four

The Weekends are always a struggle for me.  I think mainly in the winter because there is so much time spent just sitting watching movies and such.  I find keeping busy to be the easiest way to help combat this.  Another trick is to prepare your meals and snacks the day before just as I would during the week.  I have a timer set on my blackberry and try to follow it for eating times.

Here is my menu plan for today.  follow the links for any recipes...

Breakfast:  

Fruit & Oat Yogurt: 1 cup Greek yogurt with ¼ cup uncooked oatmeal, ¾ cup sliced thawed strawberries and 5 crushed walnuts 

 289 Calories

  Snack:

1 banana with 1 tbsp unsalted natural peanut butter 

285 calories

Lunch:

Tuna Sandwich: 4 oz canned tuna with 1 tbsp hummus, lettuce leaf, 1 slice tomato, 1 slice onion, 2 slices multigrain bread;15 grapes

349 calories

Snack: 

8 multigrain flaxseed crackers with ¼ cup hum­mus and ½ cup sliced cucumber

147 calories

Dinner:

Zucchini Pasta: Sauté 3 oz cubed chicken breast, 1 sliced zucchini, 1 diced onion, 1 minced clove garlic in 1 tsp olive oil. Toss with ½ cup cooked elbow maca­roni, ½ cup shredded basil and 2 tsp Parmesan.

391 calories

Snack:

3 cups air-popped popcorn with dash of chile powder

165 calories

Have a fantastic weekend everyone!!!

Clean Eating Meal Plan Day Three

Clean Eating Day Three!!

I bet you feel fantastic!!!  I know I do............

Breakfast:

1 ham and egg turnover (click here for recipe)

orange

280 calories

Snack:

1 medium apple

1 tbsp Natural Peanut Butter

252 calories



Lunch:

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

Snack:

10 Kashi TLC Crackers, Toasted Asiago and

2 tbsps Hummus

137 calories

Dinner:

1/2 chopped tomato sauteed with 1 tsp olive oil, 1 crushed clove garlic and 2oz extra lean ground beef.  Mix with 3/4 cup whole wheat rotini and season with sea salt and pepper, to taste.

Calories:  189


Snack:

1 large kiwi
10 almonds

115 calories






Awesome day guys!!!  

Calories, Calories, Calories.....

We have all been so brainwashed over the years about dieting.  Caloires in, calories out?  HOG WASH.  Cut out Carbs? NOT!!  Avoid Fat?  HMMM DEPENDS WHAT KIND..  So many dieting and healthy eating myths...   How are we supposed to know what to do???

I am a reader, a researcher so to speak.  I love to read about things...  So, 3 years ago when I decided to get rid of my unwanted pounds that's what I did.  I read.  I was 34, about to be divorced and I really wanted to fit into a regular size pair of jeans.  At 224 pounds it seemed hopeless.  My goal was not only to lose the weight but also to make myself more healthy.  I needed to do things for me.  Somewhere over the years I had lost sight of my importance and trust me it showed....

The first thing I did was join the gym.  It was a little scary at first, but i was determined.  going to the gym gave me an excuse to have a little me time.  I started out just using the treadmill and walking.  I tried using the weight machines which I really liked.  Over the next 6 months I lost 25 pounds but that's where I plateaued.  Let me tell you it is so frustrating to do everthing right and still not lose. 

After a month of the scale not moving and inches not coming off I gave up.  I stopped going to the gym started eating crap again.  funny thing is I didn't gain the weight back.  I just stayed the same.  I tried every diet I coud think of and finally joined "LA Weight Loss".  I was so excited after my initial visit.  Spent thousands of dollars.  I stuck to plan wrote everything down in my little book.  Visited the center 3 times a week.  In 4 months and a couple thousand dollars later I had lost 6 pounds..........  DEFEATED!!!

So again I quit,  I really quit.  I had had enough.  down to 190. and stayed there.  2 years have gone by and I have read alot of information about weight loss, nutrition, exercising, protein, carbs........... on and on.  I am no expert let me tell you and i wish I could tell you I had a magic answer, that I had figured out the secret.  Well I guess I did...  There is no secret, or magic weight loss pill.  Getting healthy is hard work.  It takes dedication to yourself and your body.  the only thing I know to be true is you are what you eat.  So if you start eating healthy you will be healthy.  Healthy eating and exercise is the only way to truly reach your goals. 



that's why I started this blog.  I wanted to share my story and what I am doing so we can help support each other!!!

LET'S DO THIS TOGETHER!!!