Healthy Living: Eat Clean Diet Plan

Thursday, March 27, 2008

Eat Clean Diet Plan

Meal 1: 2 scoops *protein powder mixed with 1 cup frozen fruit,
1 cup water and 1/2 c. ***spinach

Meal 2: 2 hardboiled *eggs, 1 serving size of any ***fruit
or ***vegetable

Meal 3: 3/4 cup whole grain ***oatmeal w/ 1/2 scoop *protein
powder, 1 serving size of any ***fruit or ***vegetable

Meal 4: 1 serving size of any whole ***fruit, 1 serving size of any
*lean protein

Meal 5: 1 serving size of any *lean protein, mixed **veggies
steamed or cooked lightly in ****olive oil w/ sea salt (any natural spices are fine)

Meal 6: 1 spoon of ****almond butter (protein as well as complex
carb.)

*Lean Protein Options
Turkey
Chicken
Salmon
Tuna
Tilapia
Cottage Cheese
Eggs
Egg Whites
Whey Protein Powder
Home Cooked Beans (Black or Pinto)
Yogurt (No sugar added)

***Complex Carbohydrates
Oatmeal
Whole Wheat, high fiber wrap
Whole Wheat/Semolina blend pasta
Vegetables
Fruit
Brown Rice
Whole Wheat Bread (Try to limit your bread
intake)
Home Cooked Beans (Black or Pinto)

**** Use sparingly

Drink plenty of water! (Minimum of 8 glasses a day!)

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Clean Eating Testimonials

Wendy saved my life by inspiring and teaching me. I'm in my late 50's. Two years ago, I gave up going to the gym because of inflamed tendons, weak joints, stress arthritis, and because I was too exhausted to get through the step classes I used to do 3 times per week. It didn't seem fair, as I had always been active and didn't like having this part of my life taken from me.

I was getting plenty of protein, but looking back, it's clear that my problems were diet-related. Too much restricting of carbs was robbing me of vitality, and giving into cravings was my guilt-go-round, which was both physically and emotionally draining. About a year ago, Wendy told me about her new way of living - "eating clean." To be honest I didn't think she'd stay excited about it. It just seemed too strict. But her enthusiasm and body tone eventually inspired me. I got on board. I quit counting carbs and got excited about whole grains and fruits and vegetables of all kinds. I began to see food as a God-given bounteous gift for building health and reshaping my body. I admit not being quite as strict about eating clean as Wendy, but most days I don't touch anything that isn't "good for me." I honestly don't miss the junk that once sucked the life out of me. Now, when managing my diet, I don't think in terms of "what I can't have" but rather, "what I need" to achieve my goals. If I'm going to count anything, it's protein, calcium, fiber, and servings of vegetables - to make sure I get enough. There is no feeling of deprivation in that! I look forward to delicious wholesome food and actually feel sorry for people when I see them stuffing their precious flabby bodies with junk. They have no idea what they're missing.

Total healing of all the problems I brought upon myself has taken time, but eventually I ventured back into training. Now I train several times a week. I can easily do a step class and a high-intensity cycle class back to back. I'm enjoying more challenging resistance training. I do 25 men's pushups as part of my daily routine. How's that for an old lady? .It's kind of fun to do circles around the young folks at the gym.

Thanks, Wendy!

Mom

Clean Eating Shopping List

Whole Grain Oatmeal
Whole Wheat Bread
Whole Wheat Pasta
Whole Wheat Tortillas/Wraps
Quinoa
Couscous
Cream Of Wheat
Whole Grain Brown Rice
Wild Rice
Fish (wild is best - salmon, halibut)
Whole Wheat Flour
Nuts (almonds, walnuts)
Pine Nuts
Peanut Butter (without added ingredients)
Almond Butter (without added ingredients)
Low Fat Yogurt
Roast Beef
Poultry
Low Fat Cottage Cheese
Low Fat Cheese (Frigo string cheese, feta cheese, ricotta cheese)
Low Fat Milk
Eggs
Beans
Hummus
Fruits (apples, blueberries, raspberries, strawberries, mango, pineapple, pears, oranges, lemons, limes, kiwi, tomatoes, etc.)
Unsweetened Dried Fruits
Dried Herbs
Sea Salt
Vegetables (sweet potatoes, spinach, carrots, asparagus, yams, corn, peas, broccoli, celery, cucumbers, garlic, onion, spring greens, bell peppers, etc.)
Whey Protein Shake

Energy Burned Per Hour Of Activity

Activity - Energy Burned

Sleeping - 65 cal.
Awake, lying still - 77 cal.
Sitting at rest - 100 cal.
Standing, relaxed - 105 cal.
Dressing and undressing - 118 cal.
Light exercise - 170 cal.
Walking slowly, 2.6 mph - 200 cal.
Active exercise - 290 cal.
Heavy exercise - 450 cal.
Swimming - 500 cal.
Running, 5.3 mph - 570 cal.
Strenuous exercise, weightlifting - 600 cal.
Walking fast, 5.3 mph - 650 cal.
Walking upstairs - 1100 cal.

Healthy Living

Thursday, March 27, 2008

Eat Clean Diet Plan

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