Thursday, June 11, 2009

The Cupcake vs "The Eat-Clean Diet"

Breakfast: eggbeaters with laughing cow cheese; watermelon; Kashi Honey Toasted Oat cereal (YUM!); coffee

Got school done with kids. I hate that Rachel has so many issues with math. She's more of the artist writer type. Charlie catches math without any problems. He hates writing or creative thinking. Funny how opposite they are. :)



Rachel made a cool model of a cell with gelatin and pieces of food for the various parts.



I did EA Sports Active today. Today's concentration was upper body. It wasn't bad. Afterwards I did 2 sets of planks held at 60 seconds each. I hate those. But the only way to get stronger is to do the ones that give me the most trouble.



Lunch: (guess I forgot to take a pic!) 2 bean burritos with Greek yogurt & cheese; honeydew melon



Afternoon snack: Greek yogurt with honey & a handful of walnuts This is a great combo!

Dinner: I needed a budget stretcher so I made stir fry with LOTS of carrots, chicken, broccoli and rice; salad The stir fry turned out very good.

Dessert: slice of cake (must not eat any more)
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I've already told you about my weigh in results (yeah!). Afterwards Rachel decides to treat me to a "healthy" cupcake that she made. It's peas and carrots. Isn't that cute and clever?! She's really been in to cupcakes lately. (I only ate half)

Then she came up with this creation on her own: "crabcake" She made the body from a Peep minus the head. So clever. This one was Chuck's. :)

I just finished reading The Eat-Clean Diet by Tosca Reno.
I thought I would share some of the highlights in case you were interested.
Here are the Eat-Clean principles or the book in a nutshell:
  • Eat 5 or 6 small meals every day.
  • Eat every 2 to 3 hours
  • combine lean protein and complex carbs at every meal
  • consume adequate healthy fats each day
  • drink at least 2 liters, or 8 cups, of water each day
  • never miss a meal, especially breakfast
  • carry a cooler loaded with Eat-Clean foods to get through the day
  • avoid all over-processed, refined foods, especially white flour and sugar.
  • avoid chemicals, preservatives, and artificial sugar
  • avoid saturated and trans fats
  • avoid sugar-loaded colas and juices
  • consume adequate healthy fats (EFAs) each day
  • avoid alcohol--another form of sugar
  • avoid all calorie-dense foods that contain little or no nutritional value
  • depend on fresh fruits and vegetables for fiber, vitamins and enzymes
  • stick to proper portion sizes--give up the super-sizing!

I do appreciate her idea of portion sizing because it doesn't require measuring cups:

  • 1 serving lean protein=palm of your hand
  • 1 serving of complex carbs from whole grains=one cupped hand (how much you can hold)
  • 1 serving of complex carbs from fresh fruits and vegetables=two cupped hands (how much you can hold)

Here is a list of ways to boost your metabolism, according to the book.

  • Toss simple carbs out the door along with your soda and sweets habit. Foods comprised of simple sugars have a high glycemic index. This causes a spike in insulin levels, which negatively affects the metabolism. Too much insulin tells the body to store fat quickly and prevent your body from drawing on fat for energy needs. If you want to lose weight, you must make sure that your body's fat is the primary source of energy. Avoid the white stuff.
  • Keep meals small. Each meal should be between 300-400 calories.
  • Consume complete proteins. This increases your BMR. Best sources are lean chicken breast, white fish, salmon, tuna, egg whites, turkey, pork and beef tenderloin, elk and bison. The body uses up enormous stores of energy to properly digest and process protein. When you consume protein with every meal instead of simple carbs, the body releases lipase, a hormone that makes the body rely on fat as its primary fuel source, instead of releasing insulin.
  • Eat complex carbs such as found in whole grains, fruits and vegetables. Complex carbs are processed slowly, staying in the gut for far longer than simple carbs (sugars). Blood sugar levels won't swing wildly out of control, so insulin levels stay steady. Remember, too much circulating insulin causes the body to draw on sugar as a fuel source instead of fat.
  • Some fat is required for the body to run properly, but it is the essential fatty acids-EFAs- you must reach for. EFAs accelerate fat burning. In the presence of essential fatty acids, cells burn greater amounts of oxygen. The more oxygen carried to the cells, the faster body fat is burned. Not every oil is an EFA, so be careful and choose oils like olive, flaxseed, pumpkin, fish oils and grapeseed oil.
  • It is imperative that adequate water is consumed in order to help the body assimilate macronutrients, vitamins and minerals and to flush out toxins.
  • Supplement your diet with a high-quality multivitamin. It is difficult to get all the minerals and vitamins from diet alone, especially when you are physically active or under stress.

Please keep in mind that these are all suggestions from the book and not my own.

Another very interesting comment in the book: "Pumpkin-seed Viagra? Pumpkin seeds contain loads of zinc, which help stimulate the libido! They are a lot cheaper than Viagra, too."

Overall I thought the book was interesting and some helpful tips. My biggest criticism was that it seemed to take a lot of space to say what I just told you. I kept feeling that I was reading the same thing over and over and over.

The book also has some "plans" for you to follow from strict to lenient and even has some plans for vegetarians and those with gluten issues. In the back are some recipes.

Basically, drink your water, eat often, don't eat it if you can't read the ingredients, don't eat it if it came from a chemical plant.

Calories Burned: only 2301 (!)

13 comments:

  1. Thanks for the recap. What you boiled the entire book down to was probably what the dude started with, and then he stretched it out to make a book.

    Cute cupcakes!

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  2. Crab cakes - very good idea! I'm surprised no one has thought of that and mass marketed it. What with Sponge Bob and all....

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  3. I have that book - the ideas are really good - but I think we all know this stuff - it is a matter of implementation! :)

    Your stir fry looked really yummy!

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  4. I love the cupcakes, very cute!

    I've got that book, probably should dig it out soon.

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  5. Thanks for the recap - I've been wanting to read that book, but my library doesn't carry it and I don't want to buy yet another "diet" book.

    Love those cupcakes! Rachel is very talented and has a lot of imagination!

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  6. Great post! Thanks for sharing all this info.! The cupcakes are adorable!

    Also, thanks for the kind comment you left on my blog. I really appreciate it! :)

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  7. Most of those points have been made in Weight Watchers. That is why I keep coming back to it!!!

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  8. Your kids are so imaginative!!! The cupcakes are adorable.

    I know I couldnt live my entire life without cupcakes :) My theory on clean eating is do the best you can, and then let life happen. If it fits in your points, youre all good (well with keeping the idea of clean eating in mind!)

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  9. Good recap Kelly! And that crab cake is hilarious...she could do a cupcake blog...or a cupcake business where she does the bookkeeping to help with the math skills. Unless we are talking about geometry or something. :-)

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  10. I love the cupcakes....doesn't eating veggies with your cake cut the calories in 1/2 :)

    Great job on your weight loss.

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  11. The cupcakes are adorable! My first thought was that I couldn't wait until my daughter was old enough to do stuff like that with - but goodness, the temptation!

    The book - seems a lot like so many others out there. Very similar to Atkins / South Beach.

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  12. Mmmm Oikos and Cupcakes... your daughter seems to have a gift... I see a food network show in her future!

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  13. WOW WOW WOW!! I just read your weigh in results and see that you are in ONEDERLAND!! What a great place to be. Welcome to the other side. The grass really is greener over here. I am so proud. Super duper job. Keep it up. You are OVER half way to your goal. You are so doing this!

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