Monday 1/10

A much better day, nutrition wise - and no snacking in the evening because I ate enough
( though I thought about it )

2 c coffee with organic milk and stevia
1 6 oz container Greek vanilla yogurt with fresh blackberries

1/2 c raisins

1 grilled chicken breast with mustard for dipping
1 Garden Lites Spinach Souffle
1 apple

1 large veggie salad with assorted chopped veggies, black beans, and some chopped chicken and egg
 with Trader Joe's organic feta salad dressing

Water - BIG improvement: about 70 ounces today! Woot!

The Nutrient Dense Diet

While doing nutritional research on Clean Eating, I stumbled upon info on "nutrient dense foods" - clean foods that pack more nutrients than other clean foods.


Vegetables:

1. Dark leafy greens

Nutrients:Vitamins A, C, and K, folate, manganese, magnesium, calcium, fiber
Health boosts: May promote eye health (thanks to carotenoids, a group of pigments found mainly in green leafy vegetables, carrots, and tomatoes), fight cancer, and reduce diabetes risk (vitamin K improves insulin sensitivity and blood glucose control).

2. Bok Choy

Nutrients: Vitamin C, folate, calcium, fiber
Health boosts: May help promote bone health and support immunity.

3. Brussels sprouts

Nutrients: Vitamins A, C, and K, folate, manganese, fiber, potassium, vitamin B6
Health boosts: Linked to reduced cancer risk, especially breast and colon cancers.

4. Radishes

Nutrients:Vitamin C, fiber, folate
Health boosts:Help with weight control; may boost the immune system.

5. Bean sprouts

Nutrients: Vitamins C and K, folate, protein, potassium
Health boosts: May boost satiety and assist in weight management.

6. Red bell peppers

Nutrients: Vitamin C (three times as much as green bell peppers), vitamins A, B6, and K, fiber, manganese, folate
Health boosts: May promote heart health. Vitamin C supports immunity; carotenoids may decrease risk of certain types of cancer, including lung cancer.

Fruits:

1. Strawberries

Nutrients:Vitamin C, potassium, fiber, folate, flavonoids
Health boost: May have anti-inflammatory, anticancer effects and promote brain health; may lower cholesterol and improve the effectiveness of cholesterol-lowering diets.

2. Pomegranate juice

Nutrients:Antioxidants, flavonoids, potassium, fiber, calcium
Health boost:Studies indicate that pomegranate juice has antiatherogenic (protects against plaque in the arteries), antioxidant, antihypertensive, and anti-inflammatory effects that help fight heart disease, certain types of cancer, and brain degeneration.

3. Tomatoes

Nutrients:Vitamins A, B, and C, potassium, iron, folic acid, phosphorus, carotenoids, fiber
Health boost: Lycopene, a potent antioxidant in tomatoes, may prevent certain cancers, protect skin from UV rays, and promote overall prostate health.

4. Plums

Nutrients:Fiber, vitamins A and C
Health boost: Plums help support immunity and may help slow development of artherosclerosis. Polyphenols from dried plums may promote bone strength and density by regulating growth factors linked to bone formation.

5. Raspberries

Nutrients:Manganese, vitamin C, fiber
Health boost: Anthocyanins—red plant pigments—may protect eyes and improve heart health by preventing artery hardening and reducing blood pressure; ellagic acid, a phytochemical, helps kill certain types of cancer cells.

Beans and legumes: 

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1. Lentils

Nutrients:Protein, fiber, folate, iron, manganese, magnesium
Health boost: Folate may improve colon, breast, and brain health and lower blood pressure.

2. Black beans

Nutrients:Iron, fiber, protein, folate, manganese, magnesium
Health boost: Some of the best sources of antioxidants, as indicated by their dark color; may protect against colorectal cancer and slow tumor growth.

3. Adzuki beans

Nutrients: Protein, fiber, iron, magnesium, potassium, zinc, folate
Health boost: Promote heart health; help manage weight.

4. Red kidney beans

Nutrients:Folate, fiber, manganese, protein, iron, tryptophan, phosphorus
Health boost: Promote heart health; may help prevent diabetes.



Grains:

1. Oats

Nutrients: Fiber, protein, calcium, iron
Health boost: Beta-glucan, a soluble fiber, can slow the release of sugar into the bloodstream to help fight diabetes. Oats also lower cholesterol and may reduce risk of heart disease and cancer.

2. Brown rice

Nutrients: Fiber, manganese, selenium, magnesium, phosphorus
Health boost: May improve blood glucose control; helps control weight and manage cholesterol, and may decrease asthma risk.

3. Sprouted grain bread

Nutrients: Fiber, protein, vitamin B1
Health boost: When grain seedlings sprout, enzymes convert some of the fats and carbohydrates into vitamins, minerals, and amino acids; sprouted-seed breads are more filling and have less of a spiking impact on blood sugar than other breads.

4. Barley

Nutrients: Fiber, folic acid, iron, calcium, magnesium, phosphorus, potassium, vitamin E
Health boost: Look for hulled barley, which contains more nutrients than pearl barley. The FDA recently confirmed the qualified health claim linking whole-grain barley to a reduced risk of coronary heart disease; soluble fiber lowers cholesterol and stabilizes blood glucose levels.

5. Quinoa

Nutrients: Protein, calcium, lysine, iron, magnesium, vitamin E, potassium, phosphorus, fiber
Health boost: Bolsters heart health; may protect against certain types of cancer, including breast cancer.




Seeds and Nuts:

1. Brazil nuts

Nutrients: Selenium, calcium, magnesium, omega-3 fatty acids, protein, vitamin A, iron
Health boost: One of the richest sources of selenium, Brazil nuts may bolster immunity, reduce the risk of cancer, and promote liver health.

2. Sunflower seeds

Nutrients: Vitamins B1, B5, and E, manganese, magnesium, selenium, phosphorus, folate
Health boost: May help prevent cardiovascular disease and alleviate arthritis symptoms.

3. Flaxseeds

Nutrients: Lignans (phytoestrogens), fiber, omega-3s, alpha-linolenic acid (ALA)
Health boost: May prevent colon, breast, skin, and lung cancers; can help treat rheumatoid arthritis and other inflammatory diseases; may decrease cholesterol levels, arterial plaque formation, and diabetes risk.

4. Sesame seeds

Nutrients: Protein, calcium, vitamin B3, iron, zinc
Health boost: May decrease breast cancer risk.

5. Pumpkin seeds

Nutrients: Protein, iron, zinc, omega-3s, manganese, magnesium, phosphorus
Health boost: Help reduce cholesterol; may promote prostate health.

Thanks, Newhope360.com

Sunday 1/09

2 cups coffee with milk and stevia

1 large cup of Greek yogurt with blackberries

½ c raisins

2 pieces sourdough Wasa bread with peanut butter

Mushroom stuffed beef roulades with horseradish sauce

Green beans

Too many almonds

45+ ounces of water.

1.      I didn’t eat enough yesterday. Clearly apparent, and my almond spree in the evening is evidence.

2.      I didn’t drink enough water yesterday.

For today: More food, more water.

Clean Eating, Saturday 1/08

I've decided that starting today, I'm going to journal the previous day's CE. I've been asked what I'm eating on a regular basis - but also for myself...to see where I'm "on path" - and to see where I could improve. CE is a journey, and a change in how and why you approach food. Journaling is very important ( as I've blogged before ) and I hope my daily recap helps keep us both on the right track.


1/09

1 1/2 c vanilla TJ ( Trader Joe's ) Greek yogurt with 1 medium banana cut into it
2 c coffee with organic milk and stevia ( I just can't drink coffee black! )

1 medium pear
15 or so roasted almonds

Leftover roasted chicken breast
leftover steamed broccoli

( No mid-afternoon snack; was running errands )

Meatloaf ( made with clean ingredients, but not "free range" beef )
Lg baked sweet potato with 1 sm pat Brummel and Brown yogurt butter
Petite peas ( steamed )

60+ ounces of water throughout the day ( should have been closer to 75+ ; will work on that! )

Balsamic - Raisin Sauce for Roasted Vegetables.

I like raisins. I like balsamic vinegar. Here's a great recipe I found on the Sun-Maide site for a balsamic raisin sauce for roast vegetables - delicious and different!

Next time I bake a chicken, I'm going to make this as well and see how it goes.

Balsamic-Raisin Sauce for Roasted Vegetables
Serve this sauce over roasted vegetables such as carrots, zucchini, broccoli, squash or cauliflower to make “eating your vegetables” a sweet and savory new experience. With no fat, it’s a great alternative to cheese sauce. Ingredients 3/4 cup organic, low sodium chicken broth 3 tablespoons balsamic vinegar 2 tablespoons frozen apple juice concentrate, thawed or 4 tbs apple juice, boiled in microwave and cooled until reduced 1 teaspoon cornstarch 1/2 cup Sun-Maid Natural Raisins 1/4 teaspoon dried thyme leaves Directions: COMBINE all ingredients in small saucepan. Mix well. COOK over medium heat until mixture boils. COOK 10 minutes, until mixture is thick and reduced. POUR mixture in food processor or blender. Process until raisins are chopped. SERVE over roasted or grilled vegetables. Makes 1/2 cup.

Thanks, http://www.sun-maid.com/

Black Bean Burgers

The chicken patty burgers got me to thinking about other burgers - and I remembered the delicious black bean burgers I had at a restaurant near my house. I think these are probably pretty close - and the recipe is so loose, you could substitute the ingredients you like best in place of some below. Most hot and chili sauces are clean  - but check the ingredient label before you add! ( Please ignore the white bread bun in the picture ! )

 Allrecipes.com - Black Bean Burger

Ingredients

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. 

Protein Whey Powders - Would You Like Some Arsenic With That?

 If you open an issue of Clean Eating magazine, one thing you are instantly assaulted with are advertisements with impossibly pumped women who could have quarters bounced off their abs hawking protein whey powder supplements. Indeed, even CE editors regularly include protein whey powder as ingredients in their clean recipes. But what is in that stuff?

Protein? Sure. Arsenic? Cadmium? Lead? Mercury? - Yes.

Consumer Reports tested some of the leading protein whey powders out there, and almost all tested measurable levels of these heavy metals - and in some, levels where they would leagally have to carry a warning in certain states due to metal content.

If you can't read the chart well ( it is small... ) click the link to jump over to Consumer Reports.
Consumer Reports: What's in your protein drink??

These powders add protein to your foods, and a lot of them add a whole lot more. Protein powders are are definite don't in my book. Stay away from them, and don't be lured into thinking those ads are anything more than really are - snake oil salesmen in bikinis.

Guy Fieri - Chicken Patty Burgers

What it is about a short cool guy that can cook? *sigh*
And I say "Winner Winner Chicken Dinner" all the time :-D

Guy Fieri's chicken burgers are a nice start if you are looking for a CE burger - however...you know how to clean up this recipe a bit, don't you? The veggies don't need extra salt - the artichoke and olive has more than enough, thankyouverymuch.So ignore him putting salt in the veggies to sweat, and then again in the burger mix, and then even more in the celery salt he adds!!! I'd think about using a flavor infused olive oil too - garlic, or maybe lime. His technique for making a chicken patty in the little plastic cup is neat, though! Make that egg organic, and if you use store bought crumbs, look for whole wheat kind, and make sure you look at the ingredients to ensure you are buying a brand without added salt and no filler starchy junk.

"The Best Vegetarian Chili in the World"

I was pointed to this recipe by my friend Jocelyn ( Hi! *waves* ) She swears by it and sent me a link. I took a look at it and immediately saw the sodium content has got to be sky high. My recommend: drain and rinse all canned veggies - and use whatever TVP or "burger crumbles" you are comfy with. Not all clean eaters feel TVP or these faux meats are clean . I eat them, but in small amounts.

Ingredients

• 1 tablespoon olive oil
• 1/2 medium onion, chopped
• 2 bay leaves
• 1 teaspoon ground cumin
• 2 tablespoons dried oregano
• 1 tablespoon salt
• 2 stalks celery, chopped
• 2 green bell peppers, chopped
• 2 jalapeno peppers, chopped
• 3 cloves garlic, chopped
• 2 (4 ounce) cans chopped green chile peppers, drained
• 2 (12 ounce) packages vegetarian burger crumbles
• 3 (28 ounce) cans whole peeled tomatoes, crushed
• 1/4 cup chili powder
• 1 tablespoon ground black pepper
• 1 (15 ounce) can kidney beans, drained
• 1 (15 ounce) can garbanzo beans, drained
• 1 (15 ounce) can black beans
• 1 (15 ounce) can whole kernel corn

Directions

1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Thanks, Allrecipes.com

Bananas - You'd Think They Would Be Straightforward...

     This morning, as I ate my morning banana ( with more than a few brown spots on it but perfectly fine inside )my coworker shuddered and asked me how I could stand to eat a rotten banana. I scrunched my eyes at her - and she explained she could only eat ones that are completely starchy and green because when ripe they are too much like they are rotten to her. She also "heard" that green bananas are lower in calorie than ripe ones because they have less sugar, and are better for you anyway. I p'shawed her, and assured her my banana was perfect in every way, and I went back to work - and thought about bananas. Are ripe bananas better than green? Are green bananas lower calorie? So...I did some research.

     According to most websites where I could find credible information ( and not just the "my hairdresser told me so!" websites ), bananas are best eaten when ripe. Green bananas contain proteins that limit the digestion of complex carbohydrates - those are the good carbs. Ripe bananas have had those proteins converted into the amylase enzyme which is what gives bananas that "banana" smell. So - smell your banana! If it smells like a banana, eat it. it's ready. if it doesn't...wait a few days. Those brown spots are a-ok

 

 

There is a way to prolong the life of a ripe banana. By putting them in the fridge it will slow the ripening of the fruit by slowing the enzyme actions. This will darken the skin by releasing polyphenoloxide. This means that the skin may go brown but the fruit on the inside will still be great for eating.

Bananas can interfere with the effectiveness of some drugs; an antidepressant or antihypertensives known as MAO inhibitors (monoamine oxidase) is one such drug. MAO inhibitors work by inhibiting the action of Tyramine, an enzyme that constricts blood vessels and raises blood pressure.

The three natural types of sugars banana contain are:

• sucrose
• fructose
• glucose

These sugars along with fiber are what provide you with an instant boost of sustained and substantial energy. In fact if you were to eat two bananas prior to a ninety minute workout you'll have enough energy to last through the entire workout. Perhaps this is the reason so many top athletes eat their bananas. There is more to this yummy fruit other than just the fitness benefit of the banana. It actually assists us in preventing a substantial number of physical ailments, conditions, and diseases.

Blood Pressure: High in potassium, this tropical fruit is extremely low in salt, making it the perfect way to beat blood pressure. In fact the USDA allows the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Heartburn: If you suffer from heartburn, try eating a banana for soothing relief because of the natural antacid effect in the body.

PMS: The Vitamin B6 in this fruit helps regulates blood glucose levels, which can affect your mood.

Depression: Because tryptophan is an substance found in the banana they are helpful for depression. Tryptophan helps the body by converting this protein in serotonin. This action helps with relaxation and can stimulate feelings of happiness. So another benefit of eating bananas is mood enhancement.

Anemia: Bananas help with the production of hemoglobin in your blood and are high in iron which helps with symptoms of anemia.

Brain Power: Research has identified that the potassium in bananas help brain power. A middle school actually had 200 of their students eat bananas to get through their exams this year. They ate bananas at breakfast, morning break, and at lunch which helped them stay alert and proved to help in test scores.

Constipation: Because fiber is good for our digestion, including bananas in the diet can help restore normal bowel action without resorting to laxatives.

Hangovers: Now this is a wonderful way to quickly cure a hangover. Just make a banana milkshake, sweetened with honey. This fruit calms the stomach and the honey helps builds up depleted blood sugar levels. The milk also soothes and re-hydrates your system.

Morning Sickness: Pregnant women often get morning sickness as their blood sugar bounces around. Snacking on bananas during the day between meals can help bring relief.

Mosquito bites: Yes, bananas have natural anti itch properties so try using the inside of the skin on mosquito bites to reduce irritation and swelling from these annoying insect bites.

Nerves: B vitamins are known to help calm the nervous system and Bananas are high in them.

SAD - Seasonal Affective Disorder: The tryptophan in the banana is an natural mood enhancer, which can help reduce feelings associated with SAD.

Smoking: Because bananas contain B6, B12 along with magnesium and potassium they help the body recover from the symptoms associated with the withdrawal of nicotine.

Stress: Because the mineral potassium is a nutrient that helps balance the heartbeat, sends the brain oxygen it is useful for helping alleviate stress. When we are stressed out the body raises our metabolic rate which uses our potassium reserves. Eating a banana helps us rebalance.

Strokes: This is a stunning statistic, the The New England Journal of Medicine," reported that "eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!"

Bottom line? Eat ripe bananas. End of story. :-)

http://www.healthynewage.com/

Organic Milk - Worth the Price and Effort?

 Milk does a body good, but organic milk might do it better. In addition to coming from happier cows (they're given access to fresh air and pastures), organic milk and dairy products are defined as much by what isn't in them as what is. Here are the top three reasons to go organic.
 

1. No bovine growth hormone - Organic dairy cows are not given recombinant bovine growth hormone (rBGH). This hormone causes cows to increase milk production but may also pose a health threat to the animals and to humans. Dairy products from cows treated with rBGH show higher levels of IGF-1, which is a factor in the growth of breast, prostate, and colon cancers, according to the Center for Food Safety.

2. Free of harmful pesticide residue-  Organic dairy cows eat an all-organic diet, which minimizes their exposure to pesticides. Studies have associated repeated exposure to pesticides—which are fat-soluble and passed to humans through the fat in dairy products—with an increased risk for cancer.

3. Less risk of antibiotic resistance - Organic dairy cows are not treated with antibiotics. The antibiotics given regularly to most cows can be passed to humans through dairy products, and prolonged exposure can lead to resistance—meaning an antibiotic may not work during an actual illness.

 Organic milk is pricey. Is it worth the premium?

A: Yes. In fact, it's not surprising that dairy products are often the first foods shoppers buy when converting to organic. Frequently, parents find out about growth hormones in conventional dairy products — and they certainly don't want to expose their kids. Recombinant bovine growth hormone (rBGH, also known as rBST) has been associated with an increase in certain cancers, such as prostate, breast, lung, and colon. Although there isn't clear-cut proof that rBGH causes cancer, substantial evidence links rBGH with increased IGF-1, a hormone associated with higher cancer rates, says Martin Donahoe, MD, a member of Oregon Physicians for Social Responsibility. Organic dairy is free of these hormones.
You might also buy organic dairy products to avoid antibiotics — which conventional cows are given prophylactically — and concentrated servings of chemicals originating from a dairy cow's diet. As with organic beef cattle, organic dairy cows are not allowed to eat feed that has been grown with pesticides. Many toxins — such as pesticides — are lipophilic, or “fat-loving,” so they accumulate in the animals' fatty tissues and are then released into their milk. Toxins can then pass into any products made from that milk, including butter, cheese, and yogurt.

Q| Are there any nutritional differences between conventional and organic dairy?

A: Organic dairy and meats have higher concentrations of beneficial fats called conjugated linoleic acids (CLAs), according to Alan Greene, MD, author of Raising Baby Green (Jossey-Bass, 2007). These fats may reduce the risk of eczema and help boost overall immunity, among other health perks.

Thanks, Delicious Living

A Quick Tosca Video

Here's a very quick ( 1 minute ) overview from Tosca about eating clean. She speaks rather quickly, and then hawks her book at the end - but we'll forgive her. :-D

You may need to play it a few times to get everything she says.

Pear and Gorgonzola Pizza

Pizza is one of those items I actually miss in my diet. I know it isn't healthy. I know it won't get me where I want to be. Still. *sniff* I miss it.

My husband and son were talking about going shopping in a local downtown shopping district, and I remembered there is a fabulous pizzeria there that serves an AMAZING pear and gorgonzola pizza. Sounds weird, doesn't it? Believe me - that pizza is excellent and you'll be just as thrilled with this grown up slice of heaven as if you had a slice of "high test / full fat / holy cow this pepperoni is oily" pizza.

Ingredients

• 1 (16 ounce) package refrigerated whole wheat pizza crust dough, or make your own
•   8 ounces sliced organic provolone cheese
•   2 Bosc pear, thinly sliced
•   4 ounces chopped walnuts
•   5+ ounces organic Gorgonzola cheese, crumbled
•   3-4 tablespoons chopped fresh chives or sage

Directions

1. Preheat oven to 450 degrees F (230 degrees C).
2. Place pizza crust dough on a medium baking sheet or pizza stone and stretch it out. Layer with Provolone cheese. Top cheese with Bosc pear slices. Sprinkle with walnuts and Gorgonzola cheese.
3. Bake in the preheated oven 8 to 10 minutes, or until cheese is melted and crust is lightly browned. Remove from heat. Top with chives and slice to serve.

Clean Eating Food Pyramid

 I found this wonderful clean eating food pyramid over at The Gracious Pantry blog.

     I like the way Tiffany at The Gracious Pantry has configured this pyramid. Water, our most basic nutritional element,  is the base of the pyramid. Then, equal parts of vegetables, beans / legumes, lean meats, and fruits & whole grains. At the top - the lowest consumption is dairy and healthy fats. Smart, smart, smart!
 
Use this as a visual guide to clean eating - it is a helpful reminder of how CE works!

Special thanks to Tiffany for allowing me to share her food pyramid.
The Gracious Pantry is a blog about clean eating and clean eating recipes.