One of my biggest challenges in creating a clean diet plan is not a lack of vegetables, which I love, or eating lean protein, it's overcoming my cravings for sugar!
Most Americans are consuming 46 more calories a day from sugar-sweetened drinks than two decades ago (American Journal of Clinical Nutrition). This increase of 46 calories can add up to a gain of 5 pounds per year, and an increase in belly fat. Many doctors, nutritionist understand that the over use of sugar in American’s diets has been linked to obesity and diabetes.
"The highest consumers of these beverages are teenagers and young adults," said report author Cynthia L. Ogden, an epidemiologist at the U.S. Centers for Disease Control and Prevention's National Center for Health Statistics.
Not every person at risk drinks sugary drinks or loads their coffee with teaspoons of sugar. There is also a lot of sugar added to processed foods to extend their shelf life and give a bland food some flavor. Steering your diet into a clean food direction dramatically reduces the sugar intake in your diet.
My cravings go towards dark chocolate, and ice cream (luckily, non-fat yogurt makes me happy). I know for me, having 4 or 5 dark chocolate acai berries will be a special treat.
It takes discipline, goals and small periodic treats to keep my 'green-eyed monster' at bay! If you recognize your trigger foods, and build them into your plan in appropriate portions, you will find long-term success.
Thursday 02/16/12 - Workout Diary:
Stretch DVD- 30 minutes
Pure Barre class- 55 minutes
Thursday 02/16/12- Food Diary:
Breakfast-
Apple (67 cal)
Egg burrito: 1/2 cup egg whites, 1 whole egg, 1 tbls salsa. 1 whole wheat low-carb tortilla, 1 tbls fat free feta, spices (200 cal)
A.M. Snack-
Whey protein shake, ½ cup pasteurized egg whites (175 cal)
Lunch-
3 oz. baked chicken (140 cal)
8 oz. Salad- romaine, cherry tomatoes, green beans, red sweet pepper (88 cal)
3 oz quinoa (130 cal)
P.M. Snack-
½ cup 0 % Greek yogurt (65 cal)
½ cup non-fat cottage cheese(60 cal)
1/8 cup blueberries (20 cal)
5 dark chocolate acai berries ( 30 cal)
Dinner-
small organic spinach salad, tomatoes, purple onion, EVOO balsamic vinegar (120 cal)
3 oz shrimp, grilled ( 90 cal)
Israeli cous-cous, crumbled goat cheese, fresh basil, (190 cal)
½ acorn squash (90 cal)
Dessert:
Homemade popcorn (90 cal)
TOTAL CALORIES- 1555
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