clean eating suggestions?

newswoman13

newswoman13

Cathlete
Hi all -

I really like this board: You seem down-to-earth, honest and hard-working! My request is some clean eating recommendations. I'm pretty happy w/ my body. I'm proportional -- usually a size 10 at 5'6, good-size bust but small waist, ample legs and strong. I'm no stick, which is fine w/ me. I do not weigh myself, nor do I count calories. I know it's a process, but I know I could improve my classes (I teach and take fitness classes) and overall performance if I let go of a little weight. (I'm thinking a dress size would be nice over the course of a year....I want this to happen with work but at ease. I typically am at my best when I do not obsess. Just need to stress that part.)

I find that I'll eat clean for a few days, but I get so bored w/ the same ole, same ole -- I end up wanting to eat a bag of chocolate! Plus, I find the more relaxed I am, the less I "want chocolate" and the more my fitness and health improve naturally. I don't like to get too, too obsessed, but I also understand part of taking care of myself deserves some planning and careful awareness of what and why I'm putting food in my mouth.

I'm going to list some of my staples. Would you all list what you REALLY do to get RESULTS? And, results meaning: feeling your healthiest from the inside out. Not just naming food choices, but how do you treat yourself otherwise -- manicures, a movie, a nap, a vacation.


My staples:
egg whites
oatmeal
Balance bars
chicken breasts
salad w/ bell peppers, tomatoes, carrots
Light Blue cheese dressing (like to mix w/ a bit of water)
Fiber one
Light Yogurt
apples
nature valley granola bars
tuna w/ light miracle whip and celery or pepper
black bean burgers
whole wheat bread
natural peanut butter
skim or 1% milk
green tea
coffee w/ dollup of milk


Some days I'm really busy (on my feet at work and then doing some sort of weight training/cardio), and some days I'm not as active, so I do more listening to my body. The more active, the more hungry. I'm a huge believer in listening to my body) I typically pair things like egg whites and 1/2 c. oatmeal; apple and yogurt w/ fiber one; balance bar and apple; salad and 1/2 sandwich;, depending on my schedule, etc. I know my problem is getting sick of the same ole, same ole, so I need some creativity/variety and other ways to treat myself besides chocolate or another spoon of peanut butter! P.S. I'm cottage cheese'd out. No more for me!

Thanks in advance for the suggestions!

:)
 
Hiya Newswoman:) You are on the right track with your staples:) if you want to eat a little cleaner, eat plain yogurt (cuts out the sugars) plus you can add a little sugar free jam to it. some people like this. Maybe add some more exotic fruits like kiwis or mangos, etc. They keep my interest longer sometimes. The sugar is sooooo hard to give up I know. I struggle with the chocolate thing too. Try fat free sugar free jello pudding (in snack size portions) after dinner on nights when you need your chocolate fix. SOMETIMES it works for me :) other times, i just eat the pudding plus the chocolates :) :9 lol well, good luck! -tina
 
This is GREAT !! I have just started trying to REALLY eat clean. I love the suggestions you give, more, more, more...!! What do you look for when you go out to eat ? I love mexican, but have avoided not knowing what to eat !! I would love more ideas on meals and what taste good together !!
Thanks !
Annette
 
Low Carb noodles for Spaghetti is what I use, and it is good stuff.
Low Carb Garlic bread to go with it. I usually go Low Carb with as much as I can get away with it.

My motto: It doesn't have to taste "out of this world" just as long as I satisfy my belly, not necessarily my taste buds, but you can still have taste and eat clean, such as......

Tasty Meals:

Chili
Taco's
Steak and fresh green beans
Parmesan Chicken

Snacks:

sunflower seeds
peanuts
yogurt
fruit
salad
CHOCOLATE protein bar/shakes..YUM!!!

Charlotte~~
 
Low Carb noodles for Spaghetti is what I use, and it is good stuff.
Low Carb Garlic bread to go with it. I usually go Low Carb with as much as I can get away with it.

My motto: It doesn't have to taste "out of this world" just as long as I satisfy my belly, not necessarily my taste buds, but you can still have taste and eat clean, such as......

Tasty Meals:

Chili
Taco's
Steak and fresh green beans
Parmesan Chicken

Snacks:

sunflower seeds
peanuts
yogurt
fruit
salad
CHOCOLATE protein bar/shakes..YUM!!!

Charlotte~~
 
A few tips off the top of my head:

You can add a lot more to your salads, such as broccoli, cauliflower, asparagus (cooked), mushrooms, spinach, virtually any vegetable you can think of. My nutritionist, who is ALL ABOUT clean eating, told me to stick to Newman's dressings and avoid the others at the supermarket. My favorite is the Light Balsamic Vinegrette. Can't get enough of it!! Newman's are all natural she said, like homemade. For protein, add egg whites, tofu, salmon, tuna or chicken, and you've got a meal. I actually eat this for dinner at least 5 nights per week!

(Editing to say that Rebecca's post reminded me: also add kidney beans, garbanzo beans, black beans or any other kinds of beans to salads. Yum.)

Small, juicy, organic oranges are great cut up into triangles and eaten right out of the skin. Pears and grapefruits are also great this time of year.

As for oatmeal, try to stick to old-fashioned if you can. You can cook it in the bowl in the microwave for 2 mins., 50 seconds and let it sit for a few mins. before eating. It's great if you make it with a cup of skim milk, lots of cinnamon and a bit of nutmeg.

Have you tried Luna Bars? I know they're not clean eating, but I like them anyway for convenience. In particular, the toasted nut and cranberry flavor is low in fat compared to Balance bars, and I like that they're specifically designed for women. I buy them by the box from drugstore.com . Sometimes during busy days those Luna bars can be life savers.

Hope this helps! Keep up the good work,

-Nancy
 
>This is GREAT !! I have just started trying to REALLY eat
>clean. I love the suggestions you give, more, more, more...!!
>What do you look for when you go out to eat ? I love mexican,
>but have avoided not knowing what to eat !! I would love more
>ideas on meals and what taste good together !!
>Thanks !
>Annette

Hi Annette I too am a Mexican food junkie! Yes it can be very clean and healthy. We eat black beans regularly, they make great bean burrito's, I always add green chili's fresh if I can. I make up one pound of black beans, smash them add green chili's, onion, tomato and cilantro, avocado if I have it roll them up in a ww tortilla, one of my fav's. The beans keep great in the fridge for up to 3 days, I'll top my cottage cheese with them, a potato, there's no end. I don't even miss the cheese and believe that's big in my book I love cheese :9. I also use Newman's products they are wonderful and preservative free, his organic romaine is wonderful too!
 
This is More Great !! Keep them coming !! Do you all pratice eating 5 small meals too ?? Have you found that you lost weight eating clean or just feel better ?
Annette
 
Breakfast suggestions

1/3 cup of oat brand
1 cup of soy milk, no sugar
blueberries 1/2 cup
ground flaxseed
Whey protein 1/2 scoop vanilla flavor

or

1 cup of plain yogurt fat free
1/2 scoop of whey protein
2 tables spoons of flaxseed meal
1 cup of blueberries or mixed berries

or

1 cup of cottage cheese
2 tables spoon of flaxseed meal
1 medium fruit, pear or peach.
 
Lunch or Dinner Suggestions:

3-4 oz of chicken breast, or fish.

Grilled vegetables

or green bean salad.

A great sauce for grilled chicken or fish

Chopped one ripe tomato
Red onion
fresh crush garlic
A dash of italian herb mixed
salt and pepper
olive oil
Apple Cider Vinegar

Mixed it all together and top your fish or grilled meat.
 
Thanks for all the suggestions! I love the beans idea as well as the plain yogurt w/ natural jam. And, a little variety to the fruit department should help. :*
 
Another idea for yogurt is to add a little organic honey (1 use about a tsp.) and fresh or frozen (thawed) berries. I absolutely love that and have it for my afternoon snack everyday.
 
Hi Newswoman13! I started incorporating more vegetarian dishes for my dinners plus more fish. I know what you mean same ole, same ole every single day. I too needed more variety. Last week my dinners were: Spicy Chick-Pea & Eggplant Stew and the other one was Mushroom Bolognese (this was a whole wheat pasta dish). Both of them are DELISH! Next week will do 3 dishes of vegetarian meals & 3 dinners of fish. I was very surprised when my DH (meat & potatoes man) & my son told me how much they like eating this way. Perhaps by purchasing a new cookbook you can derive some new ideas. Also my treat for the week will be 2 glasses of wine. HTH, Kathy:D
 
hello all!

i've found that a good diet is like a good wardrobe. Select lots of classic pieces, and mix and match! peanut butter can go with carrots, apples, WW bread, carrots can go in soups, salad, as a snack, salads can have any number of ingredients, always keep them different if you can! For breakfast i mix all kinds of weird things into my egg whites. spinach and feta, or cheddar, onions, and green peppers, or musrooms and mozzarella.... ww pita breads can hold tuna, make a mini pizza, be dipped in hummus.... etc, etc... get creative. play with spices and flavors. I know that bars and such are very convenient. But are so full of preservatives and other stuff i can't pronoucnce, my answer is half of a peanut butter sandwich. its filling, and sticks with you and is very portable!

Although i rarely eat meat, i've found the eating for life cookbook to be very helpful! i just substitute something else (beans, veggie burgers, tempeh) for the meat.

and for times when i'm REALLY in a jam, i grab Amy's Organic frozen meals. they are all very yummy and nutritious!!

ok... i'll stop rambling on now :)

Happy eating!:9
 
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