getting lean and eating clean

[goldenrun358]

How is it done people?

I don't have hardly ANY time to devote to this! I can barely show up for my daily workouts. My life is extremely hectic right now. I have aspirations of improving my diet and I know that this is the key element in my routine that is lacking and inhibiting max results. I want to reach my full potential, but can this be done without a lot time and effort? Is it best to wait until life calms down (hopefully, this spring after I graduate from a strenuous bachelors nursing program)?

What are your hints/tips/suggestions? What worked for you?

Oh, and the biggie: how did you retrain your palate? How did you get used to broccoli for a snack or side rather than pretzels with your lunch?

Let's hear it ladies! (and gents )

 

[andtckrtoo]

Why wait? But start slow. Make one change at a time. If you want to sub something for the pretzels in your lunch, start with a vegetable you like - maybe carrot sticks will give you that same satisfying crunch.

When that starts becoming normal, then next time you crave something sweet, have a piece of fruit. Salty? A small handful of nuts...

Then start looking at your sandwich and determining how you can make that cleaner or healthier...

I personally think it's easier to sit down once a week and plan menus, then buy the stuff for those menus. I sometimes pack my lunches for the week on the weekends just so I'm not rushing out the door grabbing something because it's quick.

But, there will be times when nothing will do but that pack of pretzels, or that bag of chips... Don't deny yourself, either try to endulge in small quantities, or very occasionally.

It's like anything else - you start running, you don't run a marathon that next week. It's all one step at a time. You can do it.

 

[LeanneM]

Christine already mentioned this, but my biggest tip is to just plan ahead for the week! It also really helps me to limit the "bad" things I pick up at the grocery store; if it's not in the house, then I can't eat it, no matter how badly I crave it! (I'm also usually too lazy/tired at night to go out to the store if I really crave something badly!)

I just got home from the grocery store a few hours ago, and I washed what needed to be washed and put everything into Tupperware containers so that it's easy for me to grab a healthy snack at work for the rest of the week.

When I'm on the go at work, I can reach into my mini-fridge and pull out some cottage cheese pre-blended with fruit, a sack of pre-measured nuts, some carrots dipped in hummus, or some low-fat cheese sticks. It's hard for me to find time to head over to the cafeteria during the day, so when nothing else is around, I'll eat whatever is there -- even if that cottage cheese doesn't sound all that appealing!

Even if you're on campus, bring a lunch sack with you and put your food in it so you won't be tempted to buy some junk food when you're feeling really tired and stressed. I also keep an "emergency" power bar in my bag so that I won't be tempted to grab something overly sugary/bad when I need an energy fix. You might also scope out some healthier options on campus. At the small college where I teach, there is a Subway and a salad bar, and it's nice to know that they are there if I didn't have time to plan ahead for lunch.

Like Christine said, too, try to start slowly! I don't eat clean all day long since I can't resist a treat every evening and I'm not after a completely low body fat percent. (I have to have my indulgences!) However, I've been making good progress for the last six months to eliminate processed foods, and each day gets easier and easier!

Hope this helps!
Leanne

 

[CollinsMom]

I agree with the above posters, do it now and make small changes a little at a time.

You must find fruits and veggies that you like. For me, I will NOT eat clean if it involved peas. But I love broccoli, green beans, and spinach, so I go with those. I love strawberries in the blender in the mornings after my workout. I love bananas, so I eat those a lot too.

I also agree that planning your foods for the week is very important, and eat often so that you never get too hungry and your blood sugar never gets too low -- that is when my eating goes to you-know-where.

You will have cravings, we all do. Just keep it clean as much as you can. Remember that you are training your body so well and asking so much of it, you must feed it well also!

 

[nancy324]

What works for me is the salad bar in the cafe next to my office. It doesn't matter how late I work, I can still find a few minutes to stop in and get two large salads for me and my DH for dinner. I don't let them put any dressing on, and then I go home and use one of my Newman's Light dressings. There's nothing to prepare, and nothing to clean up.

I usually pick the field greens and my DH prefers romaine. Some of the available ingredients are grilled chicken, turkey, tuna, mushrooms, broccoli, asparagus, shredded carrots, mixed peppers, peas, kidney beans, chickpeas, tomatoes, snowpeas, sprouts, artichoke hearts, red onion, scallion, and the list goes on.

I tend to skimp on eating during the day, usually just snacking on Larabars, but I try to make up for it at dinner by packing my salad with lots of "super foods". I also eat a good breakfast. Usually oatmeal.

It works incredibly well for me. My health is excellent. My cholesterol is great, my bones are very strong, and my weight is on the low side of normal. No one is more surprised than I am about this. I was a very unlikely candidate to be in better health than most folks my age, believe me! The amazing thing is I devote almost no time to it. :7

 

[lioness]

I think what's most important is that you find what works for you. I agree that eating healthy takes more planning. It's hard to be on the go and eat healthy. Planning out meals and snacks are important. I have a desk job so it's easy for me to plan. I bring hard boiled eggs, dry roasted edamame, baby carrots and fruit to work with me. For lunch it's usually a turkey sandwich or brown rice with tofu, spinach and tomatoes. I make this meal at night and bring it to lunch. It makes 4 servings so I have my lunch ready for the week.

It's never too late to make changes. Pick one thing and change it. If you don't eat breakfast, find something that you can eat on the go. Kashi whole grain waffles are good plain. Pop 2 in the toaster and take them with you. If you stop at fast food for lunch, try packing a turkey sandwich on whole grain bread. Instead of soda, carry a bottle of water with you. Soon one change will become two and so on.

It sounds like you really want to make a change. Don't think that you can't, think that you CAN and the ideas will come.

Good Luck!!

 

[goldenrun358]

Thanks ladies for the response. It sounds as if all of you are rather busy too, which is my main concern, and you all seem to have a system that works really well for you.

But, let me add one more wrench into the equation: what about times when you cannot eat?

For example, I was observing open heart surgery (absolutely the coolest thing I have ever seen and TOTALLY the best reason even to eat healthy and exercise). I ate a large breakfast at 6am of Kashi Go Lean Crunch (two servings) with two pieces of whole grain toast and peanut butter. I know. That's A LOT of food (I LOVE breakfast BTW, it's the FIRST thing I do in the morning).

The reason I ate this much: I knew it would be at least seven hours before I could eat again. You CANNOT eat in the OR, and I didn't want to miss a second. So, I'm stuck with trying to make my breakfast stick for a long time.

I know this is not the best option, but I feel that it's out of my control for at least the next few months until graduation. Today was the same way BTW. Breakfast at 5am and nothing again until after 1pm!

I ALWAYS pack my lunch. Usually at work (I work in a VERY busy ER), I eat on my feet between tasks. I pack something I can take a few bites of and then return to. That means, it can't go bad sitting out. I usually take a PB&J (whole grain bread and low sugar jelly like AllFruit), pretzels (yup, there they are again), mozzarella cheese stick, light yogurt, and a bar for later (like Fiber One or All Bran or SBD). I don't have time to sit down and eat.

I feel that my circumstances (and budget) limit my options.

I'm a healthy weight, but I know it could be better. Give me more suggestions! I need the encouragement! And maybe some quick fix meals too! Thanks for all the advice! I appreciate it!