Wednesday, March 27, 2013

90-Day Challenge Nutrition

Along with the Body Beast program I am doing for the Challenge, I need to eat clean and drink a Shakeology every day.

What is 'clean' eating?  Eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, complex carbohydrates, and healthy fats.  It also means staying away from junk food, processed foods, sugars, simple carbs, and unhealthy fats. 

Here are a couple of books that I use all.the.time to help me stay on track.  If you're new to clean eating, they will help you learn the concept.  If not, they are still excellent sources for information and delicious recipes!
Eating for Life by Bill Phillips is probably my favorite source for clean-eating recipes!  Every single one I have tried, I loved.  They have basic ingredients - not really weird stuff.  (I am kind of a picky eater.)  There are great shake recipes, too.  (I just sub out the Myoplex for Shakeology!)

Tosca Reno's The Eat-Clean Diet is an excellent plan to follow, especially if you want to lose those last stubborn pounds.
I am eating 5-6 small meals a day, and each meal contains a protein, and a complex carb.  For my last 2-3 meals, I try to eat vegetables instead of complex carbs. 
I pretty much eat the same thing (or close to it) every day, except for dinner, where I need to be a bit more creative for my family.  Here is an example of a typical day:
Wake Up:  I drink 2 cups of water with lemon first thing.  (It's better to drink it warm, but I can't stand it, so I just drink it room-temp)
Breakfast:  1/2 cup cooked oatmeal with a little cinnamon, and a protein shake, (multi-vitamin, vitamin C and Biotin)
                      Protein Shake Recipe:
                       1 cup water
                       1 scoop vanilla protein powder
                       1/2 banana (chopped, frozen)
                       2-3 frozen strawberries, whole
                       1 TBS ground flaxseed
                       3-4 ice cubes (wedge kind)

                       Blend all together - soooo yummy!

Morning Snack:  1/2 apple, 1/2 cup cottage cheese

Lunch:  sliced turkey breast on 2 slices Sara Lee 45 cal wheat bread, with mustard and lettuce, raw veggies and baby dills on the side. (Omega 3 supplement)

Afternoon Snack:  Shakeology with 1 TBS peanut butter

Dinner:  2 cups green leaf lettuce with lots of veggies, 4 oz grilled chicken breast, 1 hard-boiled egg, 2 TBS Oil and Vinegar dressing

Workout:  Body Beast   (I take BCAAs after my workout, and glutamine before bed)

Evening Snack:  either a chocolate (casein) protein shake or Chobani yogurt with 2 TBS sugar-free Jell-O pudding mix, cheesecake flavor - YUM!!

I thought this was funny.

I enter everything I eat into the myfitnesspal app on my phone, and usually it's about 1200-1400 cals, and close to 40/30/30 pcf ratio.  I think in my last month of Body Beast, I will cut my carbs down and do more of a 50/30/20 pcf ratio.  I'm not sure I'm eating enough calories, though, so I will have to see how I am doing by the end of this first month.

There's my plan, in a nutshell.  I am feeling really good, though.  The first week was a little rough with wanting to snack on things I shouldn't, even though I wasn't hungry.  But week 2 I had absolutely no cravings!  It was crazy!  I am loving Shakeology so much!  I have more energy, I feel lighter inside (if that makes sense) and I don't feel deprived at all.  Woo Hoo! :)

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