With tentative steps...

...I make my way back to clean eating. I went to yoga this morning and it was hard, but it felt great.

Today I made roasted chickpeas. You toss them in your seasoning of choice and bake at 400 degrees for 25-30 minutes. Stir them around a bit 2-3 times during the cooking time.

For this batch I mixed a healthy dose of wasabi, some soy sauce and a bit of hemp oil in a bowl. After rinsing the garbanzo beans I tossed them in the sauce mixture and roasted them up on a cookie sheet with a silpat on it.

They aren't super pretty, but they are tasty!

huh- over a year later...

I really haven't been watching what I am eating or working out as I should for over a year. I am not in the worst shape of my life, but I am on the express train to that stop! This being said I really had to sit down and think about making changes for myself that make me happy. When I eat well and exercise I feel strong, happy and healthy. Who doesn't want that? I have the ability and the knowledge so here I go again! The 100 day clean eating challenge. Third times the charm, right?

Here is the plan for the upcoming week... I am going to weigh myself weekly. I get a little weird if it is more than that. I will be working out at the gym and from home right now, but I will be starting yoga again in short order.

The menu for the week is as follows:
Breakfast (always the same): coffee, Ezekiel bread and natural peanut butter.

Snacks this week: Greek yogurt with fruit and nuts in the morning and veggie juice, string cheese and crackers in the afternoon.

Lunches will be leftovers or clean frozen meals. I try not to eat too many frozen meals because the content is still hard to control and I try to microwave as little as possible.

Dinners for the week:
Monday: Grilled salmon with a raw corn and zucchini salad (it is DELICIOUS!!!)

Tuesday: Bean and cheese burritos (fast and easy for a late work night)

Wednesday: Grilled chicken breast and a greek salad (great for wraps at lunch tomorrow)

Thursday: Asian Noodle Bowls

Friday: Black bean burgers with avocado and salsa and a salad

A great site for logging nutrition is http://www.livestrong.com/ There also is an iPhone app that syncs to the website. It breaks protein, fat and carbs down for all the food you eat. It is a great site.

Day 12 of 100

You will notice a time lapse. I still want to do this for 100 days, but there was a re-group period needed. I have decided NOT to count macronutrients or calories, but rather focus on whole clean foods. If this doesn't work I will go back to the drawing board.

Breakfast-
coffee
half and half
stevia
ezekial bread
natural peanut butter

snack-
greek yogurt
sliced raw almonds
strawberries (organic)

lunch-
Ethnic Gourmet frozen meal- pad thai
(as much as I would like to make myself lunch everyday- time is limited. The ingredients in these meals are pretty solid. Not organic, but no overt chemicals...)

regroup! regroup!

Ok- not keeping track really didn't work out for me. I think I would learn by now that structure is really the key for me. All good- I am starting back where I left off, so it still will be 100 days of clean eating. There just was a little gap of about 6 days of not so clean eating. Accountability- I think I thrive on it. I also think trying this on the second-ish week of the challenge wasn't the wisest move. Maybe that will be phase 2 of the challenge or somthing....

In the meanwhile. Here are some good resources.

Eating Well magazine. Not hardcore clean, but good recipes. I like it better than Cooking Light. It has a more "whole foods" emphasis and more of an emphasis on ecologically sound food practices. www.eatingwell.com

Clean Eating magazine. Hard core clean eating information and recipes. www.cleaneatingmag.com

The Tosca Reno books (I have not read the kids one) and website. Totally hardcore. I don't think I could, or would want to, take it this far. www.eatcleandiet.com and www.toscareno.com (more about her public personality than the lifestyle)

I am also waiting for the book to arrive called "In the Defense of Food: An Eater's Manifesto" by Michael Pollan. I ordered off amazon a few days ago. Here is a blurb...

Food. There's plenty of it around, and we all love to eat it. So why should
anyone need to defend it?
Because most of what we're consuming today is not
food, and how we're consuming it -- in the car, in front of the TV, and
increasingly alone -- is not really eating. Instead of food, we're consuming
"edible foodlike substances" -- no longer the products of nature but of food
science. Many of them come packaged with health claims that should be our first
clue they are anything but healthy. In the so-called Western diet, food has been
replaced by nutrients, and common sense by confusion. The result is what Michael
Pollan calls the American paradox: The more we worry about nutrition, the less
healthy we seem to become.

He will be speaking May 19th at the Edina Barnes and Noble.

Also-- my friend Chris has a sister named Lori... She is involved in a program called Every Day in May. This is a fitness challenge. The goal is to work-out every day in May. www.everydayinmay.com Lori and her trainer will be here next weekend to work-out!

Day 11 of 100. The new plan

So I am keeping track of my weight for the purpose of data. I lost three pounds last week by following clean eating. This week I will continue to follow clean eating, but without keeping track of any nutrition values such as calories, protein and carbs. I will eat clean food 5-6 times a day and see what happens.

Today here is what I had...

Breakfast--
1 piece Ezekial bread
1 tbsp natural PB
4 tbsp half and half
coffee

snack--
3/4 banana (shared the rest with Factor the therapy dog at work)
14 almonds
Kashi pumpkin spice flax bar

lunch--
whole wheat wrap
1/3 cup fat free refried beans
1 oz 2% cheddar
taco sauce
2 peanut butter cookies (all natural!-- but a treat to be sure)


snack--
2 rye krisp crackers
3 pieces turkey breast (organic)
1 piece string cheese (organic)
1 can V8 (large)

Dinner
Grilled Salmon with soy horseradish sauce
grilled vegetables
2 peanut butter cookies (natural)
8 oz skim milk


Today I will be biking six or so miles...

Day Ten of 100. 90 left? Phew!

breakfast1 slice Ezekial bread
80 calories
.5 grams fat
15 carbs4 protein

1 tbsp peanut butter
105 calories
Fat: 7.5 grams
Carb: 2.5 grams
Protein: 4 grams

half and half
70 calories
fat 6 grams
2 grams carbs
2 grams protein

Ok- I got really busy yesterday and I can recall what I ate, but I don't remember the totals. Here is the low down.

Lunch
whole wheat wrap, 2% cheddar, onions and BBQ sauce. I was out of organic BBQ sauce so I used some left over non-organic. Well guess what. I checked the label after I ate it- I need to learn to not do that. It has high fructose corn syrup. Even WORSE than sugar. Sheesh. Know I know.

For a snack I had 1/2 a pita, cucumbers and hummus.

For dinner I had a burrito with fat free refried beans, 2% cheddar, onions and taco sauce on a whole wheat wrap. I found some natural cookies made of whole wheat flour and evaporated cane juice. They are quite good. I had two of those. They are 120 calories per serving (2).

I worked out with David at Green Body (www.greenbody.net) for an hour. That was great.

After working out I had some triscuits and ham lunch meat. Thanks Mae!

Day 9...100% clean eating AND 100% sugar free!

breakfast
1 slice Ezekial bread (not too bad!!)
80 calories
.5 grams fat
15 carbs
4 protein

1 tbsp peanut butter
105 calories
Fat: 7.5 grams
Carb: 2.5 grams
Protein: 4 grams

half and half
70 calories
fat 6 grams
2 grams carbs
2 grams protein



Snack 1/2 cup Greek yogurt
75 calories
2 grams fat
4.5 grams carb
8 grams protein

1 tbsp sliced almonds
50 calories
3 grams fat
1.5 grams carb
1.5 grams protein

5 strawberries
20 calories
o fat
4 g carbs
0 protein

Lunch
1/2 chicken breast
71 calories
1.5 grams fat
0 carbs
13 grams protein

whole wheat wrap
150 calories
2.5 grams fat
26 grams carb
5 grams protein

1 oz feta
45 calories
3.5 grams fat
0 grams carb
2.5 grams protein

2 tbsp hummus
70 calories
6 grams fat
4 grams carb
1 gram protein

5 kalamata olives
45 calories
4 grams fat
2 grams carb
0 protein

lettuce, tomato

1/2 cup orzo salad with veggies
207 calories
4 grams fat
34 grams carb
10 grams protein
(high estimate)

Snack
1 whole wheat pita
74 calories
.5 grams fat
15 grams carbs
3 grams protein

2 tbsp hummus
70 calories
6 grams fat
4 grams carb
1 gram protein


Dinner
chicken breast
142 calories
3 grams fat
0 grams carb
26 grams protein

1 slice pepperjack
50 calories
4 grams fat
0 carbs
3 grams protein

whole wheat wrap
150 calories
2.5 grams fat
26 grams carb
5 grams protein

salsa and mixed greens

Total calories-- 1474.

I will probably do all totals and percentages 1-2 times a week only to check in. It is a lot of time to do that.

I didn't work out today. SO tired. I don't know why. Not because of diet!

Day 8 of 100

I think that staying on task is going to be much easier during the week. Fewer social activities and more structure. I thrive on structure.

Breakfast--
Bread (last day of sugar bread- tomorrow is Ezekiel bread. I am scared.)
calories: 120
Fat: 2 g
Carb: 21 g
Protein: 5 g

Natural Peanut Butter (one tbsp)
105 calories
Fat: 7.5 grams
Carb: 2.5 grams
Protein: 4 grams

Half and Half (6 tbsp- I had a lot of coffee this morning...)
120 calories
10.5 grams fat (ow)
3 grams carb
0 protein

Snack
1/2 cup Greek yogurt (No sugar and super tasty!)
75 calories
2 grams fat
4.5 grams carb
8 grams protein

1 tbsp sliced almonds
50 calories
3 grams fat
1.5 grams carb
1.5 grams protein

5 strawberries
20 calories
o fat
4 g carbs
0 protein

whole grain wrap (O)
150 calories
2.5 grams fat
26 grams carb
5 grams protein

hummus (2 tbsp)
70 calories
6 grams fat
4 grams carb
1 gram protein

1 oz feta
45 calories
3.5 grams fat
0 grams carb
2.5 grams protein

5 kalamata olives
45 calories
4 grams fat
2 grams carb
0 protein


snack
2 ryecrisp
50 calories
11 grams carb
1 grams protein

1 oz gruyere
62 calories
5 grams fat
0 carbs
4.5 grams protein

had with cucumber and tomato


Dinner
Orzo primavera (the Orzo wasn't whole grain. I need to use up what I have)
207 calories
4 grams fat
34 grams carb
10 grams protein

Chicken breast
142 calories
3 grams fat
0 grams carb
26 grams protein

I am not going to figure out percentages today. It looks really good though. I might come back and do it later.



had with mixed greens, cucumber and tomato

Day 7 of 100

Today marks week one of the 100 day challenge. So far, so good. This week is the adding water goal. Future goals are: eliminating Splenda (I didn't think I ate so much of this stuff--all coffee related, eating non-sugar bread (it looks like fiber board, but I am going to try it) and I am not sure what else yet... Probably increasing fruit and veggie intake. I think adding smoothies as snacks will help this one.

Today so far....

Breakfast
Medium Skim latte with Splenda
Calories:

one piece whole grain bread

1 tbsp natural peanut butter

Ok- today I went to brunch with friends. We were supposed to meet at 11, but people were late which is the usual. We didn't eat until 1. I was so overly hungry. I should've managed the situation better and had some fruit or something. The good news is I made egg bake to bring and it was pretty much clean eating. Daniel (brunch was at his and Sarah's house) made beet, apple, orange and carrot juice. It was really, really good. I also had a piece of toast. Ok- I derailed a little bit. I had 1/4 to 1/2 of a caramel roll and 1/4 to 1/2 of a cherry danish. Certainly not clean eating at all. I was all ready for the brunch and had a plan and didn't stick to it. Well- I guess lesson learned. I need to be more prepared for getting overly hungry. I could have had some fruit or something. I also need to be more prepared for social eating and social situations. I will readily tell you that a danish is not the end of the world, but it did violate the 100 day challenge. The great thing about the 100 day challenge is I am ready to keep on going. So I will accept this mistake and not let it happen again.

When I got home I resumed clean eating right away. I had a ham and cheese sandwich and some veggie chips. I would KILL for some pop right now, but I am sticking to the water. The bread with sugar in it is almost gone, so the new bread will start in the next few days. I think that is the last thing with sugar in it in the house.

For dinner we had a kashi cheese pizza. Yum. Easy and clean. Got to love that.

I didn't keep track of calories or anything else today. Overall I did pretty well and I recovered for the brunch blip quite well I think.

I did not work out today. I have been really tired this weekend... I don't know why. I have had 2 days off of exercise, so tomorrow I must do something. I think I will run....

Check in from day six

Yippee-- the participant list is growing!

So now Ray is going to start clean eating along with Carla and Beth!

Day six of 100

Today I am actually formulating a clean eating plan for the week. Last Sunday as I was falling asleep I decided to do this, so I had to make do with what was in the house and what I could pick up on the run. I don't know how I came up with 100 days, but it is a totally achievable task. I have quickly figured out that clean eating perfection is going to be a challenge, so every week I am going to aim for improving one aspect of clean eating. This week I am working on water intake.

Ok today's food...

Breakfast
English muffin
calories: 120
fat: 1 gram
protein: 4 grams
carbs: 25 grams

Veggie sausage patty (again this is another item that is in the house, but really isn't clean eating. It has an ingredient list about a mile long. A lot of the ingredients are created materials and not "food" items. So we will eat them and look for something else for the next 94 days)
calories: 80
fat: 3 grams
protein: 10 grams
carbs: 3 grams

2% cheddar (1/2 oz)
calories: 45
fat: 3 grams
protein: 3.5 grams
0 carbs

medium skim latte (splenda again! went through the drive through at Caribou... Splenda reduction is going to have to be a goal....)
Calories: 108
fat: .5 grams
protein: 10 grams
carbs: 15 grams

snack
mixed greens, brocolli, cucumber, cherry tomato and
chicken breast
142 calories

organic caesar dressing
120 calories

lunch
1/2 whole wheat pita
80 calories

hummus
70 calories

mixed greens cucumber

flat earth veggie chips
130 calories

1 oz feta
80 calories

skim latte from Starbucks (small size)
65 calories

at this point I have had 1040 calories. I went to volunteer all afternoon at anorganization that helps girls get prom dresses if they are not able to pay for them on their own. After this my friend Mae and I were super hungry so we decided to stop for dinner. We went to Noodles and Company. I got the "pasta fresca". I added vegetables, chicken breast and substituted whole wheat pasta. I also got the smaller portion size. I will say I have NO clue what the counts are for this.... I think this is a great part of the 100 day challenge though. One can't eat perfectly "clean" all the time and things like going out with friends come up. I will say I made the best choice possible for what was available and I am happy with that.


Well I'll be! I went to the Noodles website and they have nutritional information!!! I LOVE it when companies do this! The small pasta was 420 calories and 1/2 chicken breast (I shared the chicken with Mae- rather she shared hers with me) was 65 calories.

Today's total calories: 1525

No exercise today. I am zonked.

Day 5 of 100- Bagels don't have sugar! Yahoo!

Today got really busy, so I only tracked food and calories. I didn't track protein, fat and carbs.

Breakfast
Chicken sausage 140 cal
Egg beaters (I HATE egg whites which is what is suggested for clean eating) 60 calories
1/2 oz. 2% cheddar 45 calories
orange pepper and onion

kashi bar 180 calories

Amy's enchilada meal 350 calories

skim latte 110 calories (again with the Splenda. I keep forgetting to bring Stevia to work.)

bagel/lt veg cream cheese 390/90
(this is definitely a treat due to the high carb content when I am looking for higher protein content)

cheesy chicken cauliflower pasta: 433

Total calories: 1798

exercise- 60 minutes hot yoga (and holy cow was it hot last night. My mat was like a slip and slide. I got a yoga mat towel called "yogitoes". It has little silicon beads on the back of it. It is lovely and works like a charm.)

Check in from day four

So far what I am eating isn't that drastically different from what I usually eat. I have cut out some of the work snacks that I would usually have. Today we had a catered lunch and brownies for some one's birthday. I decided to eat the lunch I brought because I knew exactly what was in it (all for the 100 day experiment) even though the lunch looked pretty good. I probably would've had a birthday brownie, but I didn't today-- again the 100 day challenge!

I am struggling a little bit to find clean foods that are also fast. Some days I have literally zero time between appointments to eat a snack, so I am cutting into a client's time to inhale something. String cheese is fast and easy, but I would like to get away from all the cheese. Also- portable quick, clean snacks aren't coming to mind easily so I will have to do some planning this weekend.

I have some great resources in Clean Eating magazine and Tosca Reno's clean eating books.

Day 4 of 100

Breakfast
Whole Grain bread
110 calories
1.5 grams fat
21 grams carbs
5 grams protein
1 TBSP peanut butter (natural)
105 calories
7.5 grams fat
2.5 grams carb
4 grams protein

coffee with half and half (4 Tbsp) (O)
70 calories
6 grams fat
2 grams carb
2 grams protein

Lunch
2 1/2 cups romaine (O)
1/2 orange bell pepper (O)
1/2 cucumber (O)

2 oz turkey breast (O)
50 calories
0 grams fat
12 grams protein
0 grams carbs

1/2 cup chick peas (O)
120 calories
2 grams fat
7 grams protein
21 grams carbs

Oil and vinegar dressing (O)
140 calories
16 grams fat
0 carb
0 protein

1/2 avocado
161 calories
15 grams fat
8 grams carbs
2 grams protein

fast snack
string cheese (O)
80 calories
5 grams fat
0 grams carb
8 grams protein

snack
bread
110 calories
1.5 grams fat
21 grams carb
5 grams protein

pepperjack cheese slice
110 calories
9 grams fat
1 grams carb
7 grams protein

2 oz turkey breast (O)
50 calories
0 grams fat
12 grams protein
0 grams carb


dinner
Cheesy Chicken Pasta (from the magazine Eating Well. I substituted whole wheat flour for white flour in the recipe)
433 calories
13 grams fat
42 grams carb
32 grams protein


I haven't been writing my exercise down for the day, but I will start doing that. Today I biked 5.5 miles.

Today's totals:

calories 1429
Fat 76.5 grams (too high- looking back quite a lot of cheese today...)
Carbs 130.5 grams
Protein 94 grams

Percentages
Fat 25%
Carbs 43%
Protein 31%

Where to find sugar. The running list.

-Yogurt
-Bread
-Salad dressing
-Craisins
-Sun Chips

Day 3 of 100

Breakfast
Whole Grain bread
110 calories
1.5 grams fat
21 grams carbs
5 grams protein

1 TBSP peanut butter (natural)
105 calories
7.5 grams fat
2.5 grams carb
4 grams protein

coffee with half and half (4 Tbsp) (O)
70 calories
6 grams fat
2 grams carb
2 grams protein

Snack
Kashi pumpkin flax bar
180 calories
6 grams fat
26 grams carb
6 grams protein

Lunch
Amy's Ravioli (Organic)
380 calories
12 grams fat
55 grams carb
14 grams protein


skim latte (had it with Splenda... I forgot to bring Stevia to work.)
110 calories
1 gram fat
15 grams carb
12 grams protein

one for snack and one for dinner
whole grain wrap (x2)
300 calories
5 grams fat
52 grams carb
10 grams protein

chicken breast
142 calories
3 grams fat
0 carb
26 grams protein

1/2 avocado
116 calories
10 grams fat
6 grams carbs
2 grams protein

also had with red pepper, green pepper and salsa


Day's Totals
1513 calories
52 grams fat
179.5 grams carb
81 grams protein

Percentages
16% fat
57% Carbs
25% protein

Check in from Day 2 of 100

Ok- the messages of the day:

Sugar is everywhere! It lurks where I least expect it...

Read the labels BEFORE you eat. I felt like most things in my house were already pretty good in terms of cleaner eating. I am finding lurking sodium, fat and sugar at every turn...

In the interest of the challenge I weighed myself today at the trainer. I will keep a weekly tally of change or lack thereof...

I also have two friends who have agreed to the 100 day challenge. Beth and Carla. My usual partners in crime. Carla agreed to do it if she doesn't have to give up Mountain Dew!

Day 2 of 100

Breakfast
Whole Grain bread (upon further inspection this bread has sugar in it! What is that about. I am going to finish this loaf then find new bread....)
110 calories
1.5 grams fat
21 grams carbs
5 grams protein

1 TBSP peanut butter (natural)
105 calories
7.5 grams fat
2.5 grams carb
4 grams protein

coffee with half and half (4 Tbsp) (O)
70 calories
6 grams fat
2 grams carb
2 grams protein


snack
3 ounces raspberries (O)
44 calories
0 grams fat
10 grams carb
1 gram protein

7 almonds (all I had left!)
50 calories
4 grams fat
2 grams carb
2 grams protein


Lunch
Mixed greens and red pepper. (O)
1/2 avocado
161 calories
15 grams fat (good fat!)
8 grams carb
2 grams protein

Chicken breast
140 calories
3 grams fat
0 grams carb
26 grams protein

1/4 cup corn
33 calories
.5 grams fat
7 grams carb
1 grams protein


snack
vegetable juice
70 calories
0 fat
14 grams carb
3 grams protein

string cheese (O)
80 calories
5 grams fat
8 grams protein
.5 grams carb

Banana
105 calories
.5 grams fat
1 gram protein
26 grams carb


Dinner
Amy's macaroni and cheese (organic) (again, these don't really seem to fit into clean eating, but I am going to finish them and then find new faster food alternatives...)
410 calories
16 grams fat
16 grams protein
47 grams carb

1 cup romaine
.5 oz feta
45 calories
3.5 grams fat
2.5 grams protein
.5 grams carb

2 tbsp craisins (crap, I think these are sweetened with sugar. Sugar is everywhere!! Went and checked, yep cranberries and sugar. Sheesh.)
92 calories
0 fat
0 protein
24 grams carbs

Annie's Raspberry Vinagrette (Organic) 2 TBSP
Yep- you guessed it. It has sugar. Ok- I need to read labels BEFORE I eat....
40 calories
3 grams fat
0 grams protein
4 grams carb


Today's totals:
Calories: 1555
Fat: 65.5 grams (brought up by avocado)
Carbs: 169.5 grams
Protein: 73.5 grams

Percentages:
Fat: 21%
Carb: 54%
Protein: 23%

Day one food log for Amy

Breakfast:
1/2 cup oatmeal
180 calories
3 grams fat
27 grams carb.
5 grams protein

1 Tbsp honey almond butter (organic)
90 calories
7 grams fat
4.5 grams carb
3 grams protein

coffee with half and half (the one "luxury item" I am choosing for the 100 days)
4 TBSP half and half (organic)
80 calories
7 grams fat
2.5 grams carb
2 grams protein


Snack
14 whole natural almonds
80 calories
7 grams fat
3 grams carbs
3 grams protein

3 oz raspberries (organic)
44 calories
0 fat
10 grams carb
1 gram protein

lunch
pesto and cheese tortellinni (organic)
(hmmm, looking at the nutrient low down this might not be the cleanest of options)
430 calories
19 grams fat
45 grams carb
20 grams protein


snack
vegetable juice
70 calories
0 fat
3 grams protein
14 grams carb

string cheese (organic)
80 calories
5 grams fat
8 grams protein
0 carbs


Dinner
Spelt wrap (organic)
140 calories
3 grams fat
5 grams protein
27 grams carb

chicken breast
140 calories
3 grams fat
26 grams protein
0 carbs

1/4 avocado (organic)
80 calories
7 grams fat
1 gram protein
4 grams carbs

with: red bell pepper (organic), mixed greens (organic), tomato (organic) and 1 tbsp organic chipotle BBQ sauce.

5 strawberries (organic)
35 calories
0 fat
0 protein
8 grams carbs

totals for the day so far:
Calories: 1419
Fat grams: 58
Carb grams: 145
protein grams: 77

Percentages:
Fat grams: 20%
Carb grams: 51%
Protein grams: 27%

Day 1 of 100- What is Clean Eating?

At its most basic, clean eating is making the healthiest food choices possible, opting for fruits and vegetables, whole grains, and lean cuts of meat instead of processed and refined foods. To eat clean, there are a few easy principles to follow.

Clean Eating Principles:

Eating a mini-meal every two to three hours (5 to 6 small meals per day total) to keep blood sugar level and prevent hunger

Combining lean proteins and complex carbs at every meal

Avoiding all over-processed and refined foods (especially sugar, white rice, and white flour)

Avoiding saturated and trans fat, instead consuming healthy fats

Avoiding soda and other sugary juices and drinks

Avoiding high-calorie, zero nutrient foods (i.e., junk food)

Eating proper portion sizes

Drinking at least 8 cups of water every day