Monday, October 29, 2012

Clean eating: Keeping a dietary log



Hi guys,

I wanted to share my dietary log of one day with you guys - just to show you what a day of clean eating can look like.
My doctor told me that I'm supposed to eat at least one serving of dairy per day, plus one serving of wheat, oats, barley or rye for three weeks before undergoing lab tests. Normally I'd stay off grains, except for the occasional oatmeal.

Monday 29.10.2012
I woke up at 6.30, stayed in bed for an additional hour reading a cr*ppy Stephen King book. Drank 2 huge glasses of water before getting up.
I was at work from 13 to 22: a few personal training clients plus a few hours of customer service. Not bad at all.

8.00-8.30 Brisk walking with my dog
9.00 2 cups of coffee (with milk), 2 glasses of water, 1 glass freshly pressed apple juice. An omelette: 2 eggs, 160 g tomato, 1 dl chopped spinach, 50 grams Greek cheese.
+ multivitamins, Omega-3's and liquid vitamin D
11-12 lower body strength & plyo workout + 7 dl water (similar workout here!)
12.30 Recovery smoothie: 30 g whey, 2 dl semi-skimmed milk, 150 g strawberries
16.00 Chicken salad with pomegrenade, some yellow bell pepper, tomatoes and rocket. 7 dl water
18.30 1 pink grapefruit, 10 almonds. 7 dl water + a few cups of herbal tea with my friends
19.30 Tuna salad with bell pepper, cucumber, tomatoes, rocket and lettuce. 7 dl water.
21.00 Evening smoothie: 30 g whey, 15 g oatmeal, 1 tbsp coconut flakes, 150 g blueberries and 3 dl milk.
22.45 Omega-3's, magnesium, zinc, B-vitamins. 2dl water.

Nutritional info:
1830 kcal
97g carbs (22%)
76g fats (38%)
177g proteins (40%)

Workout info (according to my heart beat monitor)
Brisk walking 30 mins 172 kcal
Gym workout 60 mins 516 kcal
 

One simple picture to explain what clean eating actually is:


I don't really want to think of stuff as "allowed" or "not allowed", since that makes clean eating sound like a fad diet. I'd rather say "more fresh fruits and veggies, less white flour".

We (as in my hubby and I) eat organic meat and dairy. We buy our beef from an organic farm close to our villa - we know the meat is organic, grass and grain-fed. The final product looks (and tastes!) a lot different than non-organic beef. Especially ground beef is a lot thicker, it feels almost solid compared to the spaghetti-like non-organic ground beef.

Now, just to be clear, this isn't a diet plan. It's just my diet plan at the moment. If I didn't work out, I'd skip the recovery smoothie (~270 kcals). 

So, tell me - what does your dietary log look like? :)

/Ulrika

Picture source 1 2

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