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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/30/12 9:55 A

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Same here!
I just found a wonderful recipe for chicken as well.
Take chicken wings, and trim a little bit of extra skin off.
Mix dry rub of flour, italian seasoning, salt, and fresh oregano, cayenne pepper
Broil at a low temperature on a cooling rack.

Delicious!
TG

"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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DUTCHOVENDAN's Photo DUTCHOVENDAN Posts: 843
4/26/12 4:44 P

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My life is starting to get busy again, I start my work season mid April until it gets nasty outside in Nov. or Dec. so I have not been chatting as much but I do love all the information here.
On Monday I made a lentil soup for the week and 6 small Spinach, onion, garlic Fritata's. This evening I am going to saute fennel add tomatoes capers oregano and shrimp.
Enjoy
Dan



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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/20/12 11:38 P

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Sounds delicious! I love that you're catching your fish. That's the way nature intended it. Northern Idaho looks beautiful!

For those on this thread that may struggle with sweets or some other facet of their diet, getting plenty of protein on a regular basis will be key to building a foundation for moving away from those habits in the future. The goal is not to get tons of protein, but rather regular and consistent protein. Don't count protein grams either...just use your fist. Eat a fist-sized portion of protein with every meal to keep it simple.
Depending on where you are at, you may not want to get too picky about what kind of protein you're eating just yet. Of course, we do want to lean into "clean" proteins...like fish freshly caught or organic grass-fed beef without hormones, but those steps may or may not be so easy at this juncture.

As for me, since farmer's markets are sprouting up everywhere and are in full swing, I make a special point of picking up fresh eggs from the farm. I'll invest in some more expensive beef soon, but over the winter I tend to simply buy what's available and cheapest. I have been buying organic buffalo meat too..it's delicious and makes an awesome burger.

Fresh chicken grilled on our green egg and added to wraps with a little cowboy caviar and fresh lettuce have made for an awesome treat out on the deck. Feels like summer! Just need a clean mojito to go with them... :o)
TG

Edited by: TRIGIRL7570 at: 4/20/2012 (23:42)
"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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DUTCHOVENDAN's Photo DUTCHOVENDAN Posts: 843
4/20/12 11:08 P

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TG - Same time I have dinner 99% of the time. Your salmon sound very yummy and I love brussel sprouts I have fixed them with asparagus two times this week . . .Lemon pepper doesn't really work for me, but I do love lemon juice! I made some Stir Fry veggies this week over brown rice - Delish !
I took some frozen leftover turkey today and added onions,carrots,celery,garlic and frozen peas made some whole wheat noddles and made a great 12 C soup to last a few days. ( 75 cal. per Cup )
Have a great weekend new friend.
Enjoy
Dan



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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/20/12 10:33 A

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Sure! My dinner meal is usually around 5:45pm, and I personally observe a cut-off time from eating at 6:30. I find it helps me to sleep better and awaken more refreshed if I stop eating earlier in the evening.

Tonight, I'm going to have lemon pepper salmon-one of my favorites. Olive oil, lemon pepper, salmon...doesn't get easier than that! I'll have a little brown rice with it, and I'll roast some brussel sprouts in olive oil to go with it.

Your omelet sounds delish. I might try adding some salmon to mine next time I cook one up. Sounds like you are doing very well getting regular, very clean and healthy protein!
TG

"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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DUTCHOVENDAN's Photo DUTCHOVENDAN Posts: 843
4/20/12 10:03 A

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Hey TG, Let me know what kind of Protein you have this afternoon please, and what time is your dinner meal usually? I usually grab a couple of carrots or 4 stalks of pickled asparagus.

For Breakfast this morning I made a 2 med. egg omelette with 1 T 2% milk, 1/4 C canned salmon, spinach, lemon juice, dill and a few other spices.
Enjoy
Dan





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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/20/12 9:31 A

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Thanks! I'll try it!

Thinking that today I will give some consideration to that late afternoon blood sugar dip that alot of us get. A good strategy for this is to plan to have a higher protein meal at around 4pm, and maybe even increase the volume a little so that whatever I eat for dinner will be reduced.

It's a simple thing, but it can make a huge difference with how you feel throughout the day.

TG





"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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DUTCHOVENDAN's Photo DUTCHOVENDAN Posts: 843
4/19/12 11:25 P

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Hey T G - I have been using a recipe handed down for years but I do tweak it a little. It has 10 lbs potatoes, 2.5 lbs pork, 2 1/2 lbs lean beef, 4 lbs onions, 1/2 cup of salt, 1 T black pepper. I use the potatoes, pork, beef, and onions, then add 3 C ice water and 1 C potatoes flour 4 T salt 2 T white pepper 1 T sage, 1 T onion powder or salt and 6 Cl garlic. grind cold and either stuff it in hog casings or use bulk.
Hope this helps TG
Enjoy
Dan



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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/19/12 8:35 P

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DUTCHOVENDAN,
what is your recipe for homemade potato sausage? That sounds delicious!
TG

"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/19/12 8:28 P

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This is a wonderfully easy chicken recipe that is very fast (and clean!) to prepare:

You will need a tsp of each:
oregano, thyme, salt, pepper,
a tbsp olive oil, and a pinch of cinnamon.

Mix together, and cover the chicken breast with it. Cook at 350 for 45 mins.

http://www.youtube.com/watch?v=l8H5uxfdv
98

(or, you can watch the russian lady do it on YouTube!)

Today, I was more careful to add regular protein with each meal. I'm looking to try new EASY and FAST clean recipes though, so bring them on if you have a favorite!
TG

"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/18/12 9:59 A

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Wow. Fresh caught fish! Sounds delicious!

Today is a better day. I am being much more conscious of taking my own advice and not eating tons of grains without pairing it with protein. Yesterday was a testament to how horribly awry that can go when I switch over to carbs vs. having that balance.

I'm using the "palm of my hand" method, and going for that size of a portion each time I grab a bite.

I am also boiling up a bunch of fresh eggs to grab as snacks. I love sprinkling a little salt on a boiled egg-it's yummy and a quick bite. I also am making more protein smoothies now that the weather is warm again. I look forward to mango/peach shakes with vanilla powder. Tasty!
TG

"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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DUTCHOVENDAN's Photo DUTCHOVENDAN Posts: 843
4/17/12 3:41 P

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For breakfast I cooked up some homemade Potato Sausage and one fresh steamed egg.
For lunch I had some Homemade Split Pea Soup
Dinner will be some fresh caught fish, salad, and saute squash.
Enjoy



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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/17/12 8:29 A

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"Alot of people prefer to skip breakfast...they aren't hungry in the morning, and sugar-sensitive people especially seem to feel better without it. That's because they don't eat for 8-10 hours, and since their bodies think they are moving towards starvation, beta-endorphin is released. They will feel strong and lean at first, but the beta-endorphin masks their dropping blood sugar levels, leading to a 10am crash where they may start eating anything in sight (usually sweet)."
-Kathleen DesMaisons, PhD

Adding protein into your day should start at breakfast. Here are some ideas for adding protein in at the start of your day:
1. Scrambled eggs and toast
2. Cottage cheese mixed with fresh fruit and a muffin
3. Pancakes or waffles with protein powder mixed into the batter.
4. Two slices of toast and peanut butter
5. Cheese omelet with hash browns
6. Beef or chicken burrito
7. Oatmeal with milk or yogurt and fruit
8. Two hard-boiled eggs and juice
9. Bagel with lunch meat inside
10. Chicken and egg wrap


**oddly enough, although I've been striving to eat higher protein meals for quite some time, yesterday, for the first time in forever, I did not. I had grains grains grains most of the day. Boy was I shocked at the difference in my appetite! When I got home, I felt like I wanted to eat the house!
Without the balance of the protein, it was a totally different feeling at the end of the day.
So today, priority #1 is going to be to get the protein in first thing, and with every meal.
Oh...AND take the fish oil, which I also failed to do in the evening last night too!

TG

Edited by: TRIGIRL7570 at: 4/17/2012 (08:31)
"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/16/12 5:32 P

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I mostly pay attention to how I feel- I.e., if my hunger stays in check and I don't go through any excessive dips in blood sugar during the day. But, another way I go is to take the total number of meals per day- for me I usually do around 5 mini-meals, and so I try to get 60 grams per day (ish-sometimes more, depending on how much I'm working out). That means at least 12 grams per mini-meal, and maybe more for bigger meals like lunch.

I workout a lot, though. I train for recreational triathlons, and mountain bike, etc. during the summer, especially I'm active moreso than in winter. That can make a huge difference in recovery and energy levels.

You may be different, and so you need to pay attention to how you feel. Do this especially with "combo" proteins....that is, foods that have proteins but also have carbs- like legumes, beans, etc. see how much you need to feel stable and good. Food journalling can be helpful for this ( see challenge #1)

DUTCHOVENDAN- aren't fresh eggs great? Studies are showing that eggs from "happy chickens" can have sometimes as much as triple the omegas vs. factory farmed. Our farmers markets are getting going here, and the eggs and milk we can get from them are incomparable to store bought. Huge, bright orange yolks...you just feel like your getting good stuff.

TG


Edited by: TRIGIRL7570 at: 4/16/2012 (17:39)
"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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CHI-OPATRA Posts: 8
4/16/12 11:34 A

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I've looked into information on how much protein I should get daily, and seen different recommendations based on goals (lose weight, gain muscle, etc.). Wondering, though, how much protein "counts" at an individual meal if trying to eat protein with each meal.


Thanks!

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JACQUELINE-D's Photo JACQUELINE-D SparkPoints: (3,833)
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4/16/12 6:58 A

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I think I eat quite a lot of protein. Not really at breakfast though. I have ham, cottage cheese or egg at lunch time and dinner usually involves meat

I like idea of getting some fish oil. I will have a look around for it :)

My name is Jacqueline but I prefer Jacqui :)

I live in the South West of England

Trying to learn to eat to live not live to eat

Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense. ~Ralph Waldo Emerson


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DUTCHOVENDAN's Photo DUTCHOVENDAN Posts: 843
4/15/12 10:20 P

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Hi I am a one month old SPARKER, this is going to be interesting finding just how much of a clean eater I am I have not really payed attention to this before. I soak different beans every Sunday night for my favorite proteins during the week adding a fresh egg from the chicken house to my beans in the morning.
This evening I did add fish oil to the shrimp Bok Choy I made.
Enjoy

Edited by: DUTCHOVENDAN at: 4/15/2012 (22:22)


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TRIGIRL7570's Photo TRIGIRL7570 Posts: 467
4/15/12 7:35 P

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Hello Clean Living Pals,

For two weeks we've been exploring the idea of food journalling-hopefully without the usual self-loathing (see 1st 2WCHAL thread). Although I went into this exercise kicking and screaming, I did in fact glean several good and workable solutions to some habits that were setting me back. Some changes I made as soon as I learned they weren't working...like switching from 4% to 2% cottage cheese, or buying pre-made salads from the local fresh market and using my own salad dressings vs. theirs. By working with my food journal, I've managed a beginning towards a nice routine with eating healthier and fresher.

So what's next? In a word, taking what I've learned and building a strong foundation of stability with blood sugar and good nutrients. For the next two weeks, I'm going to focus on eating 4-6 smaller meals, each with protein. Eating protein with each meal will help to stabilize blood sugar and create a more even-keeled energy level throughout the day. It's the first step before reducing the amount of refined sugar in the diet, so that you can set yourself up to handle that withdrawel when you are ready for that next step. Go to this link to find out how many grams of protein per day you might want to shoot for depending on your activity level, weight, etc. These next two weeks, if you eat sweets, be sure to eat a protein with it.

http://www.fitsugar.com/How-Much-Protein
-Should-I-Eat-165578

Also, I will be adding liquid fish oil-1 tsp in the am and again at night as part of my challenge. Liquid vs.capsules have been shown to be more quickly absorbed, and unlike so many other supplements, there are actually compelling studies behind it showing an anti-inflammatory effect. I have also noticed that since taking the liquid (again, not the capsules), I seem to just feel more stabilized with blood sugar. Don't ask me why, but it seems to have a positive effect on keeping my appetite in check. There are several kinds now to choose from..they have citrus, lemon, and fruit flavored fish oils that are extremely mild, and go well in smoothies or juice. Mine is lemon, and it's not bad at all. I bought it at Vitamin World, but they sell them all over.

In summary, I propose the next two week Clean Living Challenge to be:

1. Add protein in with every meal -we'll share ideas around how to do that.
2. Add high-quality liquid fish oil 2x daily to daily routine.

Remember, these challenges are meant to build on each other. Continue food journalling if that's what works for you, or start back on that thread and catch this one when you're ready. It will hopefully be ongoing and informative as newbies jump in.


Q: WHAT ARE YOUR FAVORITE SOURCES OF PROTEIN?
DO YOU THINK YOU'RE GETTING ENOUGH EACH DAY?
WHAT FIRST STEPS COULD YOU TAKE TO GET CLEAN PROTEIN DAILY?

Food for thought!
:o)
TG


Edited by: TRIGIRL7570 at: 4/15/2012 (19:43)
"Focus on the journey, not the destination. Joy is found not in finishing something, but in doing it"
-Greg Anderson


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