Archive

Archive for June, 2012

reader appreciation award / week 2 clean eating

Kat, from Katshealthcorner, tagged me in this and I am honored because I didn’t think I had many readers. ๐Ÿ™‚ She has a great blog, so go check her out!

Here’s the rules:

These are the rules:

  1. Include the award logo somewhere on your blog.
  2. Answer these 10 questions, below, for fun if you want to.
  3. Nominate 10 to 12 blogs you enjoy. Or you pick the number.
  4. Pay the love forward: Provide your nomineeโ€™s link in your post and comment on their blog to let them know theyโ€™ve been included and invited to participate.
  5. Pay the love back with gratitude and a link to the blogger(s) who nominated you.

1) What is your favorite color?

Purple. ๐Ÿ™‚

2) What is your favorite animal?

Dogs. I cannot wait until my roommates and I move into our condo in August because we might be getting a dog. Preferably a Husky. ๐Ÿ˜€

3) What is your favorite non-alcoholic drink?

Starbucks iced coffee with sf caramel and nonfat milk. mmm.

4) Do you prefer facebook or twitter?

Facebook. I have no idea what the point is of twitter.

5) What is your favorite pattern?

I’m not a huge pattern lover, but I do like stripes. ๐Ÿ™‚

6) What’s your favorite number?

16. Not really sure why. Probably because my birthday day is 16. and 16 was the best year of my life.

7) What is your favorite day of the week?

Friday!!

8) What is your favorite flower?

Dandelions. only because it’s part of my tattoo. ๐Ÿ™‚

9) What is your passion?

running

and lifting heavy!

oh and of course teaching others how to live a healthy lifestyle. ๐Ÿ™‚

 

Update on clean eating 80/20:

So far so good. I ate out all weekend because I was at an ACSM workshop, but I chose healthy options and felt pretty good about it.

Back to tracking my meals!

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Categories: Uncategorized

clean eating june

This is completely accurate.

For the rest of the month of June I am going to try my hardest to eat clean 80% of the time. I cannot commit to 100% because there’s a couple weekends I’ll be traveling and will have to rely on healthy, yet processed snacks to get me through the weekend.

So Monday-Friday I will be choosing to eat clean and be a little more lenient on the weekends.

What does this mean I’ll be eating?

  1. Focus on foods that give you the biggest bang for your buck: fruits, vegetables, lean proteins, legumes, whole grains, and essential fatty acids (EFAs).
  2. Lean protein sources: skinless chicken breast, salmon, tilapia, cod, mahi mahi, tuna, shrimp, turkey breast, elk, bison, grass-fed beef, egg whites + eggs, cottage cheese, greek yogurt, kefir, organic milk, nondairy milk, tofu, tempeh, protein powder
  3. Whole grain/Strachy Carbs: oats (groats, steel cut and rolled/old fashioned), buckwheat, quinoa, teff, farro, whole grain barley, whole grain cream of wheat, millet, sweet potatoes, potatoes, corn
  4. EFAs: salmon, extra virgin olive oil, grapeseed oil, almond oil, coconut oil and butter, flaxseeds, chia seeds, almonds, cashews, walnuts, grass-fed beef, nut and seed butter

How I’ll do it?

1200-1600 calories Daily

80% Clean Eating

High Protein

Lower Carb

5-6 meals daily

Sample day of meals:

  • Breakfast: 1 egg, 3 whites, 1 cup spinach; 1 cup fruit
  • Snack: 1 slice Ezekiel bread, 1 Tablespoon natural nut butter, 1 scoop protein powder
  • Post-Workout: 1 scoop protein powder, 1 cup unsweetened almond milk, 1/2 cup fruit
  • Lunch: 5 ounces skinless chicken breast, 4 ounce sweet potato, 1 cup broccoli
  • Snack: 8 ounces plain/nonfat Greek Yogurt, 1 ounce raw almonds
  • Dinner: 4 ounces wild salmon or tilapia, 1 cup steamed veggies

Want to join me?

I’ll be posting my meals daily on another page.

Good luck!

Categories: Uncategorized