Here's today's menu:
Post Workout
1 scoop whey
creatine
water
Ingredients:
whey (whey protein isolate, lecithin, natural flavor, whole oat flour, whey protein concentrate, guar gum, cellulose gum, salt, oat fiber, evaporated cane juice powder, honey powder)
creatine monohydrate
Breakfast
Oatmeal with pumpkin, almond milk, milk and egg protein, Stevia, walnuts and cinnamon
water
Ingredients:
oatmeal
pumpkin
cinnamon
walnuts
Stevia packet (inulin fiber, Stevia)
milk and egg protein (protein blend [calcium caseinate, egg white, whey protein isolate], vitamin and mineral blend [calcium phosphate, magnesium oxide, salt, potassium chloride, potassium citrate, ascorbic acid, ferric orthophosphate, dl-alpha tocopheryl acetate, niacinamide, zinc oxide, copper gluconate, vitamin A palmitate, d-calcium pantothenate, ergocalciferol, folic acid, pyridoxine hydrochloride, thiamin hydrochloride, riboflavin, biotin, potassium iodide, cyanocobalamin], natural and artificial flavor, soy lecithin, papain, bromelain, sucralose)
unsweetened vanilla almond milk (purified water, almonds, tapioca starch, natural vanilla flavor with other natural flavors, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, vitamin A palmitate, vitamin D2, D-alpha-tocopherol [natural vitamin E])
Lunch
Chicken Barley Stew, minneola, 2 small plums
Ingredients:
chicken breast
pearled barley
black eyed peas
potatoes
carrots
red onion
garlic powder
sea salt
black pepper
reduced sodium fat free chicken broth (chicken stock, salt, flavoring, dextrose, autolyzed yeast extract, celery juice concentrate, carrot juice concentrate, onion juice concentrate)
minneola
plums
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
yogurt with whey protein, strawberries, blueberries, walnuts, and Stevia
water
Ingredients:
plain nonfat yogurt (cultured grade A nonfat milk, pectin)
strawberries
blueberries
walnuts
Stevia packet (inulin fiber, Stevia)
whey protein powder (whey protein isolate, salt, lecithin, sucralose, natural and artificial flavor, carbogen, Enzyme Matrix™ [lactase, lipase, bromelain, glucoamylase, invertase, alpha-galactosidase, Protease 3.0, peptidase, amylase, Protease 4.5, Protease 6.0, Protease AM, CereCalase], aminogen [Patented Bioactive Polypeptide enzyme system])
Dinner
Pork loin with apple butter, broccoli, muskmelon, and fingerling potatoes baked with olive oil and spices
Pork loin* (Solution Ingredients: pork broth, potassium lactate, partially hydrogenated soybean oil, cornstarch, sodium phosphates, autolyzed yeast, salt, sodium diacetate)
broccoli
muskmelon
potatoes
olive oil
sea salt
garlic powder
onion powder
paprika
black pepper
apple butter (ground apples, white grape concentrate, lemon juice, cinnamon, allspice, salt)
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
*I rinse the pork loin and remove the visible fat, but I probably don't get all of this solution out of the pork loin, unfortunately. Need to start shopping around for a better pork loin. I don't remember seeing anyone with pork at the farmer's market, but then again, I haven't been looking specifically for pork.
Snack
Homemade peanut butter cup
Ingredients:
Recipe coming this Wednesday, but it's made with 6 ingredients. Four of them are Whole foods, one is On the Fence, and one is Other. Come back Wednesday for the recipe! :)
Whole foods (foods with ONLY 1 ingredient): 32
Other foods (foods with more than 1 ingredient): 5
On the fence foods (natural, but more than 1 ingredient): 9
Percentage of foods this week that are whole/natural foods is 80% on the dot! Whoo-hoo - I made my goal!!
Showing posts with label ingredient journal. Show all posts
Showing posts with label ingredient journal. Show all posts
Monday, September 21, 2009
Monday, September 14, 2009
Menu Monday
So what do we all think about Menu Monday? Thumbs up? Thumbs down? It's probably kind of boring to read, I confess. But, it's nice to see how things add up, you know? I think I will give it a couple more weeks...and then might give it a rest. :)
Today's Menu
Post Workout
Whey protein, creatine
Ingredients:
chocolate whey protein (whey protein isolate, salt, carbogen, lecithin, cocoa, natural and artificial flavor, sucralose, Enzyme Matrix™ [lactase, lipase, bromelain, glucoamylase, invertase, alpha-galactosidase, Protease 3.0, peptidase, amylase, Protease 4.5, Protease 6.0, Protease AM, CereCalase], Aminogen [patented bioactive polypeptide enzyme system])
creatine monohydrate
Breakfast
Ezekiel cereal with pumpkin, almond milk, milk and egg protein, Stevia, and cinnamon
Ingredients:
pumpkin
cinnamon
Stevia packet (inulin fiber, Stevia)
Ezekiel cereal (organic sprouted whole wheat, organic malted barley, organic golden flax seeds, organic sprouted whole barley, organic sprouted whole millet, organic sprouted whole lentils, organic sprouted whole soybeans, organic sprouted whole spelt, filtered water, sea salt)
milk and egg protein (Protein Blend [Calcium Caseinate, Egg White, Whey Protein Isolate], Vitamin and Mineral Blend [Calcium Phosphate, Magnesium Oxide, Salt, Potassium Chloride, Potassium Citrate, Ascorbic Acid, Ferric Orthophosphate, dl-Alpha Tocopheryl Acetate, Niacinamide, Zinc Oxide, Copper Gluconate, Vitamin A Palmitate, d-Calcium Pantothenate, Ergocalciferol, Folic Acid, Pyridoxine Hydrochloride, Thiamin Hydrochloride, Riboflavin, Biotin, Potassium Iodide, Cyanocobalamin], Natural and Artificial Flavor, Soy Lecithin, Papain, Bromelain, Sucralose)
unsweetened vanilla almond milk (purified water, almonds, tapioca starch, natural vanilla flavor with other natural flavors, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, vitamin A palmitate, vitamin D2, D-alpha-tocopherol [natural vitamin E])
Lunch
Banana taco, salad
Ingredients:
banana
strawberries
peanut butter (peanuts, salt)
whole grain tortilla (whole wheat flour, water, oat fiber, soy bean flour, cold pressed canola oil and/or safflower oil, contains 2% or less of the following: baking powder [sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate], sea salt, yeast, xanthan gum, guar gum, citric acid, sorbic acid, calcium propionate [to maintain freshness])
mixed greens (I don't know what kind they are)
spinach
tomato
cucumber
egg
organic french dressing (canola oil, water, tomato paste, apple cider vinegar, sugar, sea salt, xanthan gum, garlic powder)
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
yogurt with whey protein, strawberries, walnuts, and Stevia
Ingredients:
plain nonfat yogurt (cultured grade A nonfat milk, pectin)
strawberries
walnuts
Stevia packet (inulin fiber, Stevia)
chocolate whey protein (whey protein isolate, salt, carbogen, lecithin, cocoa, natural and artificial flavor, sucralose, Enzyme Matrix™ [lactase, lipase, bromelain, glucoamylase, invertase, alpha-galactosidase, Protease 3.0, peptidase, amylase, Protease 4.5, Protease 6.0, Protease AM, CereCalase], Aminogen [patented bioactive polypeptide enzyme system])
Dinner
Bhoona with brown rice and a plum
Ingredients:
bison stew meat
tomato
pineapple
garlic
onion
rice vinegar (water, rice)
olive oil
garam masala (salt, spices, autolyzed yeast extract, dehydrated garlic, dehydrated onion, red pepper)
chili powder (chili pepper, spices, salt, silicon dioxide [to make free flowing], garlic)
organic coconut milk (organic coconut, water, less than 1% guar gum)
brown rice
plum
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
I confess, I wanted something decadent tonight. This is what I came up with. It wasn't the best choice for "whole foods" but it hit the spot.
Banana Fudge Vitatop with peanut butter, cottage cheese and a sprinkle of cinnamon and almonds
Ingredients:
Vitatop (water, whole wheat flour, egg whites, chocolate chips [sugar, chocolate liquor, cocoa butter, soy lecithin as an emulsifier, vanilla], maltitol, organic evaporated cane juice, erythritol, cocoa [processed with alkali], soy protein isolate, soy fiber, oat fiber, inulin, banana puree [bananas, ascorbic acid], leavening [sodium acid pyrophosphate, sodium bicarbonate], soy flour, lecithin, natural flavors, cinnamon, xanthan gum, sea salt, dried honey, fruit juice, natural grain dextrin, vitamin A, itamin C, vitamin D, vitamin E, folic acid, vitamin B6, vitamin B12, biotin, iron, zinc, pantothenic acid, vitamin B2, vitamin B1, vitamin B3, calcium, maltodextrin)
peanut butter (peanuts, salt)
cottage cheese (cultured pasteurized grade A skim milk, whey, contains less than 2% of modified food starch, salt, potato maltodextrin, calcium phosphate, artificial color, mono- and diglycerides, guar gum, xanthan gum, artificial flavor, vitamin A palmitate, vitamin D3)
cinnamon
almonds
Whole foods (foods with ONLY 1 ingredient): 23
Other foods (foods with more than 1 ingredient): 16
On the fence foods (natural, but more than 1 ingredient): 7
Since my total number of food varies from week to week, I decided to look at percentages. The first Monday I counted foods, I ate:
65.4% whole foods
11% on the fence foods
23.6% other foods
(76.4% whole/natural foods)
The second Monday I counted foods, I ate:
50% whole foods
15.2% on the fence foods
34.8% other foods
(65.2% whole/natural foods)
This week, I ate:
53.6% whole foods
17.1% on the fence foods
29.3% other foods
(70.7% whole/natural foods)
So I did the best during week one, and haven't improved much. LOL
Next week I am going to make an effort to have 80% whole/natural foods.
Today's Menu
Post Workout
Whey protein, creatine
Ingredients:
chocolate whey protein (whey protein isolate, salt, carbogen, lecithin, cocoa, natural and artificial flavor, sucralose, Enzyme Matrix™ [lactase, lipase, bromelain, glucoamylase, invertase, alpha-galactosidase, Protease 3.0, peptidase, amylase, Protease 4.5, Protease 6.0, Protease AM, CereCalase], Aminogen [patented bioactive polypeptide enzyme system])
creatine monohydrate
Breakfast
Ezekiel cereal with pumpkin, almond milk, milk and egg protein, Stevia, and cinnamon
Ingredients:
pumpkin
cinnamon
Stevia packet (inulin fiber, Stevia)
Ezekiel cereal (organic sprouted whole wheat, organic malted barley, organic golden flax seeds, organic sprouted whole barley, organic sprouted whole millet, organic sprouted whole lentils, organic sprouted whole soybeans, organic sprouted whole spelt, filtered water, sea salt)
milk and egg protein (Protein Blend [Calcium Caseinate, Egg White, Whey Protein Isolate], Vitamin and Mineral Blend [Calcium Phosphate, Magnesium Oxide, Salt, Potassium Chloride, Potassium Citrate, Ascorbic Acid, Ferric Orthophosphate, dl-Alpha Tocopheryl Acetate, Niacinamide, Zinc Oxide, Copper Gluconate, Vitamin A Palmitate, d-Calcium Pantothenate, Ergocalciferol, Folic Acid, Pyridoxine Hydrochloride, Thiamin Hydrochloride, Riboflavin, Biotin, Potassium Iodide, Cyanocobalamin], Natural and Artificial Flavor, Soy Lecithin, Papain, Bromelain, Sucralose)
unsweetened vanilla almond milk (purified water, almonds, tapioca starch, natural vanilla flavor with other natural flavors, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, vitamin A palmitate, vitamin D2, D-alpha-tocopherol [natural vitamin E])
Lunch
Banana taco, salad
Ingredients:
banana
strawberries
peanut butter (peanuts, salt)
whole grain tortilla (whole wheat flour, water, oat fiber, soy bean flour, cold pressed canola oil and/or safflower oil, contains 2% or less of the following: baking powder [sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate], sea salt, yeast, xanthan gum, guar gum, citric acid, sorbic acid, calcium propionate [to maintain freshness])
mixed greens (I don't know what kind they are)
spinach
tomato
cucumber
egg
organic french dressing (canola oil, water, tomato paste, apple cider vinegar, sugar, sea salt, xanthan gum, garlic powder)
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
yogurt with whey protein, strawberries, walnuts, and Stevia
Ingredients:
plain nonfat yogurt (cultured grade A nonfat milk, pectin)
strawberries
walnuts
Stevia packet (inulin fiber, Stevia)
chocolate whey protein (whey protein isolate, salt, carbogen, lecithin, cocoa, natural and artificial flavor, sucralose, Enzyme Matrix™ [lactase, lipase, bromelain, glucoamylase, invertase, alpha-galactosidase, Protease 3.0, peptidase, amylase, Protease 4.5, Protease 6.0, Protease AM, CereCalase], Aminogen [patented bioactive polypeptide enzyme system])
Dinner
Bhoona with brown rice and a plum
Ingredients:
bison stew meat
tomato
pineapple
garlic
onion
rice vinegar (water, rice)
olive oil
garam masala (salt, spices, autolyzed yeast extract, dehydrated garlic, dehydrated onion, red pepper)
chili powder (chili pepper, spices, salt, silicon dioxide [to make free flowing], garlic)
organic coconut milk (organic coconut, water, less than 1% guar gum)
brown rice
plum
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
I confess, I wanted something decadent tonight. This is what I came up with. It wasn't the best choice for "whole foods" but it hit the spot.
Banana Fudge Vitatop with peanut butter, cottage cheese and a sprinkle of cinnamon and almonds
Ingredients:
Vitatop (water, whole wheat flour, egg whites, chocolate chips [sugar, chocolate liquor, cocoa butter, soy lecithin as an emulsifier, vanilla], maltitol, organic evaporated cane juice, erythritol, cocoa [processed with alkali], soy protein isolate, soy fiber, oat fiber, inulin, banana puree [bananas, ascorbic acid], leavening [sodium acid pyrophosphate, sodium bicarbonate], soy flour, lecithin, natural flavors, cinnamon, xanthan gum, sea salt, dried honey, fruit juice, natural grain dextrin, vitamin A, itamin C, vitamin D, vitamin E, folic acid, vitamin B6, vitamin B12, biotin, iron, zinc, pantothenic acid, vitamin B2, vitamin B1, vitamin B3, calcium, maltodextrin)
peanut butter (peanuts, salt)
cottage cheese (cultured pasteurized grade A skim milk, whey, contains less than 2% of modified food starch, salt, potato maltodextrin, calcium phosphate, artificial color, mono- and diglycerides, guar gum, xanthan gum, artificial flavor, vitamin A palmitate, vitamin D3)
cinnamon
almonds
Whole foods (foods with ONLY 1 ingredient): 23
Other foods (foods with more than 1 ingredient): 16
On the fence foods (natural, but more than 1 ingredient): 7
Since my total number of food varies from week to week, I decided to look at percentages. The first Monday I counted foods, I ate:
65.4% whole foods
11% on the fence foods
23.6% other foods
(76.4% whole/natural foods)
The second Monday I counted foods, I ate:
50% whole foods
15.2% on the fence foods
34.8% other foods
(65.2% whole/natural foods)
This week, I ate:
53.6% whole foods
17.1% on the fence foods
29.3% other foods
(70.7% whole/natural foods)
So I did the best during week one, and haven't improved much. LOL
Next week I am going to make an effort to have 80% whole/natural foods.
Monday, September 7, 2009
Menu Monday
Special Labor Day Edition! OK, it's not that special, but here is today's ingredient list.
I ran 4 miles first thing this morning, then had a scoop of whey protein. After that, I went to the gym for my TT workout, and then I had breakfast.
Post-run/Pre-workout
1 scoop whey
creatine
water
Ingredients:
whey (Whey Protein Isolate, Salt, Lecithin, Sucralose, Natural and Artificial Flavor, Carbogen, Enzyme Matrix™ (lactase, lipase, Bromelain, Glucoamylase, Invertase, Alpha-Galactosidase, Protease 3.0, Peptidase, Amylase, Protease 4.5, Protease 6.0, Protease AM, CereCalase), Aminogen (Patented Bioactive Polypeptide enzyme system)
creatine monohydrate
Breakfast
French toast with eggs
water
Ingredients:
1 slice sprouted grain bread (organic sprouted grains of wheat, water, unbleached flour, gluten flour, honey, yeast, molasses, salt)
apple butter (ground apples, white grape concentrate, lemon juice, cinnamon, allspice, salt)
cinnamon
eggs
Lunch
Cheeseburger wrap with applesauce
Ingredients:
Boca Grilled Vegetable patty (water, soy protein concentrate, red bell peppers, corn, zucchini, green bell peppers, onions, wheat gluten, asiago cheese (pasteurized milk, cheese culture, salt, enzymes), low-moisture part-skim mozzarella cheese (pasteurized milk, cheese cultures, salt, enzymes), dried garlic, methylcellulose, salt, dried onions, autolyzed yeast extract, caramel color, natural flavor (non-meat), spice, dextrose)
whole grain tortilla (whole wheat flour, water, oat fiber, soy bean flour, cold pressed canola oil and/or safflower oil, contains 2% or less of the following: baking powder [sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate], sea salt, yeast, xanthan gum, guar gum, citric acid, sorbic acid, calcium propionate [to maintain freshness])
ketchup (water, organic tomato paste, organic sugar, organic distilled white vinegar, sea salt, organic onion powder, organic allspice, organic clove powder)
pickle* (fresh cucumbers, water, salt, contains less than 2% distilled vinegar, dried garlic, spices, mustard seed, citric acid powder, calcium chloride, sodium benzoate [to preserve flavor], dried red peppers, natural flavors, polysorbate 80)
Butterkase cheese (pasteurized milk, culture, enzymes, salt)
applesauce (apples, water, ascorbic acid [vitamin C])
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
*Bought different pickles that do not contain high fructose corn syrup
Snack
yogurt with fruit and a sprinkle of Ezekiel cereal
1 VitaBrownie
almonds
water
Ingredients:
plain nonfat yogurt (cultured grade A nonfat milk, pectin)
raspberries
blueberries
Stevia packet (inulin fiber, Stevia)
Ezekiel cereal (organic sprouted whole wheat, organic malted barley, organic golden flax seeds, organic sprouted whole barley, organic sprouted whole millet, organic sprouted whole lentils, organic sprouted whole soybeans, organic sprouted whole spelt, filtered water, sea salt)
VitaBrownie (water, whole wheat flour, egg whites, maltitol, organic evaporated cane juice, cocoa [processed with alkali], chocolate chips [sugar, chocolate liquor, cocoa butter], soy fiber, inulin, wheat gluten, dried honey, erythritol, wheat protein isolate, fruitrim [grapejuice, brown rice syrup], walnuts, natural flavor, leavening [potassium bicarbonate, sodium acid pyrophosphate], lecithin, sea salt, xanthan gum, vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, folic acid, iron, biotin, zinc)
Dinner
cornish hen with polenta and grapes
cornish hen
garlic cloves
cornmeal (organic stone ground whole grain corn)
plain nonfat yogurt (cultured grade A nonfat milk, pectin)
carrots
garam masala (salt, spices, autolyzed yeast extract, dehydrated garlic, dehydrated onion, red pepper)
garlic powder
onion powder
grapes
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
carrot oatmeal raisin cookies with a glass of chocolate almond milk
water
Ingredients:
wheat flour
oatmeal
baking powder (corn starch, bicarbonate of soda, sodium aluminum sulfate, acid phosphate of calcium)
wheat germ (wheat germ, vitamin E acetate, folic acid)
walnuts
raisins
coconut oil
Ezekiel cereal (organic sprouted whole wheat, organic malted barley, organic golden flax seeds, organic sprouted whole barley, organic sprouted whole millet, organic sprouted whole lentils, organic sprouted whole soybeans, organic sprouted whole spelt, filtered water, sea salt)
carrots
pumpkin
cinnamon
sea salt
ginger
sugar free pancake syrup (water, sorbitol, cellulose gum, natural and artificial flavors, caramel color, sodium hexametaphosphate, potassium sorbate and sodium benzoate to protect quality, salt, citric acid, sucralose)
unsweetened chocolate almond milk (purified water, almonds, cocoa [dutch process], tapioca starch, calcium carbonate, sea salt, potassium citrate, natural flavor, carrageenan, soy lecithin, vitamin A palmitate, vitamin D2, D-alpha-tocopherol [natural vitamin E])
Stevia packet (inulin fiber, Stevia)
Whole foods (foods with ONLY 1 ingredient): 23
Other foods (foods with more than 1 ingredient): 16
On the fence foods (natural, but more than 1 ingredient): 7
Last week I had 55 foods total and this week I only had 46. My "Other" foods and "On the fence" foods were nearly identical to last week, but I had 13 fewer whole foods this week. Next week, I'd like to increase the number of whole foods, and decrease the number of other foods.
I ran 4 miles first thing this morning, then had a scoop of whey protein. After that, I went to the gym for my TT workout, and then I had breakfast.
Post-run/Pre-workout
1 scoop whey
creatine
water
Ingredients:
whey (Whey Protein Isolate, Salt, Lecithin, Sucralose, Natural and Artificial Flavor, Carbogen, Enzyme Matrix™ (lactase, lipase, Bromelain, Glucoamylase, Invertase, Alpha-Galactosidase, Protease 3.0, Peptidase, Amylase, Protease 4.5, Protease 6.0, Protease AM, CereCalase), Aminogen (Patented Bioactive Polypeptide enzyme system)
creatine monohydrate
Breakfast
French toast with eggs
water
Ingredients:
1 slice sprouted grain bread (organic sprouted grains of wheat, water, unbleached flour, gluten flour, honey, yeast, molasses, salt)
apple butter (ground apples, white grape concentrate, lemon juice, cinnamon, allspice, salt)
cinnamon
eggs
Lunch
Cheeseburger wrap with applesauce
Ingredients:
Boca Grilled Vegetable patty (water, soy protein concentrate, red bell peppers, corn, zucchini, green bell peppers, onions, wheat gluten, asiago cheese (pasteurized milk, cheese culture, salt, enzymes), low-moisture part-skim mozzarella cheese (pasteurized milk, cheese cultures, salt, enzymes), dried garlic, methylcellulose, salt, dried onions, autolyzed yeast extract, caramel color, natural flavor (non-meat), spice, dextrose)
whole grain tortilla (whole wheat flour, water, oat fiber, soy bean flour, cold pressed canola oil and/or safflower oil, contains 2% or less of the following: baking powder [sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate], sea salt, yeast, xanthan gum, guar gum, citric acid, sorbic acid, calcium propionate [to maintain freshness])
ketchup (water, organic tomato paste, organic sugar, organic distilled white vinegar, sea salt, organic onion powder, organic allspice, organic clove powder)
pickle* (fresh cucumbers, water, salt, contains less than 2% distilled vinegar, dried garlic, spices, mustard seed, citric acid powder, calcium chloride, sodium benzoate [to preserve flavor], dried red peppers, natural flavors, polysorbate 80)
Butterkase cheese (pasteurized milk, culture, enzymes, salt)
applesauce (apples, water, ascorbic acid [vitamin C])
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
*Bought different pickles that do not contain high fructose corn syrup
Snack
yogurt with fruit and a sprinkle of Ezekiel cereal
1 VitaBrownie
almonds
water
Ingredients:
plain nonfat yogurt (cultured grade A nonfat milk, pectin)
raspberries
blueberries
Stevia packet (inulin fiber, Stevia)
Ezekiel cereal (organic sprouted whole wheat, organic malted barley, organic golden flax seeds, organic sprouted whole barley, organic sprouted whole millet, organic sprouted whole lentils, organic sprouted whole soybeans, organic sprouted whole spelt, filtered water, sea salt)
VitaBrownie (water, whole wheat flour, egg whites, maltitol, organic evaporated cane juice, cocoa [processed with alkali], chocolate chips [sugar, chocolate liquor, cocoa butter], soy fiber, inulin, wheat gluten, dried honey, erythritol, wheat protein isolate, fruitrim [grapejuice, brown rice syrup], walnuts, natural flavor, leavening [potassium bicarbonate, sodium acid pyrophosphate], lecithin, sea salt, xanthan gum, vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, folic acid, iron, biotin, zinc)
Dinner
cornish hen with polenta and grapes
cornish hen
garlic cloves
cornmeal (organic stone ground whole grain corn)
plain nonfat yogurt (cultured grade A nonfat milk, pectin)
carrots
garam masala (salt, spices, autolyzed yeast extract, dehydrated garlic, dehydrated onion, red pepper)
garlic powder
onion powder
grapes
Diet Pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
carrot oatmeal raisin cookies with a glass of chocolate almond milk
water
Ingredients:
wheat flour
oatmeal
baking powder (corn starch, bicarbonate of soda, sodium aluminum sulfate, acid phosphate of calcium)
wheat germ (wheat germ, vitamin E acetate, folic acid)
walnuts
raisins
coconut oil
Ezekiel cereal (organic sprouted whole wheat, organic malted barley, organic golden flax seeds, organic sprouted whole barley, organic sprouted whole millet, organic sprouted whole lentils, organic sprouted whole soybeans, organic sprouted whole spelt, filtered water, sea salt)
carrots
pumpkin
cinnamon
sea salt
ginger
sugar free pancake syrup (water, sorbitol, cellulose gum, natural and artificial flavors, caramel color, sodium hexametaphosphate, potassium sorbate and sodium benzoate to protect quality, salt, citric acid, sucralose)
unsweetened chocolate almond milk (purified water, almonds, cocoa [dutch process], tapioca starch, calcium carbonate, sea salt, potassium citrate, natural flavor, carrageenan, soy lecithin, vitamin A palmitate, vitamin D2, D-alpha-tocopherol [natural vitamin E])
Stevia packet (inulin fiber, Stevia)
Whole foods (foods with ONLY 1 ingredient): 23
Other foods (foods with more than 1 ingredient): 16
On the fence foods (natural, but more than 1 ingredient): 7
Last week I had 55 foods total and this week I only had 46. My "Other" foods and "On the fence" foods were nearly identical to last week, but I had 13 fewer whole foods this week. Next week, I'd like to increase the number of whole foods, and decrease the number of other foods.
Monday, August 31, 2009
Menu Monday - What Is A Whole Food?
Since one of my goals for this contest is too eat more whole foods, I was thinking I would post an ingredient journal on Mondays. That way I could keep an eye on things and see (actually see, visually, in the length of the ingredient list) how I am doing. For each meal, I'll list the "menu" followed by all of the ingredients. If you don't want to look through all the ingredients today, please skip to the bottom to discuss what constitutes a whole food.
Today's Menu
Post Workout
whey protein powder
creatine
water
Ingredients:
Whey Protein Isolate, Salt, Lecithin, Sucralose, Natural and Artificial Flavor, Carbogen, Enzyme Matrix™ (lactase, lipase, Bromelain, Glucoamylase, Invertase, Alpha-Galactosidase, Protease 3.0, Peptidase, Amylase, Protease 4.5, Protease 6.0, Protease AM, CereCalase), Aminogen (Patented Bioactive Polypeptide enzyme system)
creatine monohydrate
Breakfast
pumpkin oatmeal
water
Ingredients:
oatmeal
pumpkin
walnuts
cinnamon
Stevia packet (inulin fiber, Stevia)
milk and egg protein (Protein Blend [Calcium Caseinate, Egg White, Whey Protein Isolate], Vitamin and Mineral Blend [Calcium Phosphate, Magnesium Oxide, Salt, Potassium Chloride, Potassium Citrate, Ascorbic Acid, Ferric Orthophosphate, dl-Alpha Tocopheryl Acetate, Niacinamide, Zinc Oxide, Copper Gluconate, Vitamin A Palmitate, d-Calcium Pantothenate, Ergocalciferol, Folic Acid, Pyridoxine Hydrochloride, Thiamin Hydrochloride, Riboflavin, Biotin, Potassium Iodide, Cyanocobalamin], Natural and Artificial Flavor, Soy Lecithin, Papain, Bromelain, Sucralose)
unsweetened almond milk (purified water, almonds, tapioca starch, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, natural flavor, vitamin A palmitate, vitamin D2, D-alpha-tocopherol [natural vitamin E])
Lunch
Bhoona over brown rice (from Eat Clean Diet for Men), fresh muskmelon, diet pepsi
Ingredients:
bison stew meat
tomato
pineapple
garlic
onion
rice vinegar (water, rice)
olive oil
garam masala (salt, spices, autolyzed yeast extract, dehydrated garlic, dehydrated onion, red pepper)
chili powder (chili pepper, spices, salt, silicon dioxide [to make free flowing], garlic)
organic coconut milk (organic coconut, water, less than 1% guar gum)
brown rice
muskmelon
diet pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
plain yogurt with berries, diet pepsi and water
Ingredients:
yogurt (cultured grade A nonfat milk, pectin)
strawberries
raspberries
Stevia packet (inulin fiber, Stevia)
diet pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Dinner
Tomato pie, corn on the cob, fresh pineapple, diet pepsi
Ingredients:
flax seeds
almond flour (blanched almonds)
egg white
salt
tomatoes
basil
oregano
olive oil
Dijon mustard (water, mustard seed, vinegar, salt, white wine, citric acid, tartaric acid, spices)
Gruyere cheese (pasteurized milk, culture, enzymes, and salt)
sweet corn
pineapple
diet pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
homemade berry cobbler, small scoop of fat free, sugar free vanilla ice cream
Ingredients:
coconut oil (100% raw organic unrefined cold-pressed extra-virgin coconut oil)
agave nectar (100% pure agave nectar)
spelt flour
oatmeal
flaxseeds
vanilla extract (vanilla bean, extractives in water, alcohol [35%], corn syrup)
almond extract (water, alcohol, almond oil)
cinnamon
sea salt
ginger
baking powder (corn starch, bicarbonate of soda, sodium aluminum sulfate, acid phosphate of calcium)
blackberries
cherries
blueberries
unsweetened vanilla almond milk (purified water, almonds, tapioca starch, natural vanilla flavor with other natural flavors, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, vitamin A palmitate, vitamin D2, D-alpha-tocopherol [natural vitamin E])
ice cream (nonfat milk, maltodextrin, sorbitol, whey, polydextrose, whey protein concentrate, glycerine, mono and diglycerides, natural and artificial vanilla flavor, locust bean gum, cellulose gum, guar gum, cornstarch, polysorbate 80, carrageenan, sucralose, vitamin A palmitate)
So here's the tally for today:
Whole foods (foods with ONLY 1 ingredient): 36
Other foods (foods with more than 1 ingredient): 13
On the fence foods (natural, but more than 1 ingredient): 6
The numbers above include the food each time it is used. For example, today I had tomatoes in 2 recipes, so I get 2 whole foods. Conversely, I had 3 cans of diet pepsi, so that's 3 "other" foods. I am not counting water, because I drink that throughout the day, and not just where I've noted it here. Also, I am putting things like spelt flour, cinnamon and oatmeal in the whole foods group, even though they are technically processed. I'm not grinding my own grain or spices. :) Unless they have other ingredients added to them (such as the garam masala), then they become "other" foods.
So What Is A Whole Food?
I was a little torn on items like the cheese, yogurt and rice vinegar. If I follow my own rules, they are an "other" food. But the cheese is made with pasteurized milk, culture, enzymes, and salt. Is cheese a "whole food"? How should I define whole food?
I want the food to be close to it's natural state. Take the yogurt for example - made with just milk and pectin. Two natural foods, but I should I put it under "other" because it has more than one ingredient? We could argue that the milk is processed, but let's not. :) And the Stevia packet - inulin and Stevia - whole food or not?
These thoughts created the third catagory - "on the fence" foods.
Anyone have an opinion on how I should add things up?
Today's Menu
Post Workout
whey protein powder
creatine
water
Ingredients:
Whey Protein Isolate, Salt, Lecithin, Sucralose, Natural and Artificial Flavor, Carbogen, Enzyme Matrix™ (lactase, lipase, Bromelain, Glucoamylase, Invertase, Alpha-Galactosidase, Protease 3.0, Peptidase, Amylase, Protease 4.5, Protease 6.0, Protease AM, CereCalase), Aminogen (Patented Bioactive Polypeptide enzyme system)
creatine monohydrate
Breakfast
pumpkin oatmeal
water
Ingredients:
oatmeal
pumpkin
walnuts
cinnamon
Stevia packet (inulin fiber, Stevia)
milk and egg protein (Protein Blend [Calcium Caseinate, Egg White, Whey Protein Isolate], Vitamin and Mineral Blend [Calcium Phosphate, Magnesium Oxide, Salt, Potassium Chloride, Potassium Citrate, Ascorbic Acid, Ferric Orthophosphate, dl-Alpha Tocopheryl Acetate, Niacinamide, Zinc Oxide, Copper Gluconate, Vitamin A Palmitate, d-Calcium Pantothenate, Ergocalciferol, Folic Acid, Pyridoxine Hydrochloride, Thiamin Hydrochloride, Riboflavin, Biotin, Potassium Iodide, Cyanocobalamin], Natural and Artificial Flavor, Soy Lecithin, Papain, Bromelain, Sucralose)
unsweetened almond milk (purified water, almonds, tapioca starch, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, natural flavor, vitamin A palmitate, vitamin D2, D-alpha-tocopherol [natural vitamin E])
Lunch
Bhoona over brown rice (from Eat Clean Diet for Men), fresh muskmelon, diet pepsi
Ingredients:
bison stew meat
tomato
pineapple
garlic
onion
rice vinegar (water, rice)
olive oil
garam masala (salt, spices, autolyzed yeast extract, dehydrated garlic, dehydrated onion, red pepper)
chili powder (chili pepper, spices, salt, silicon dioxide [to make free flowing], garlic)
organic coconut milk (organic coconut, water, less than 1% guar gum)
brown rice
muskmelon
diet pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
plain yogurt with berries, diet pepsi and water
Ingredients:
yogurt (cultured grade A nonfat milk, pectin)
strawberries
raspberries
Stevia packet (inulin fiber, Stevia)
diet pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Dinner
Tomato pie, corn on the cob, fresh pineapple, diet pepsi
Ingredients:
flax seeds
almond flour (blanched almonds)
egg white
salt
tomatoes
basil
oregano
olive oil
Dijon mustard (water, mustard seed, vinegar, salt, white wine, citric acid, tartaric acid, spices)
Gruyere cheese (pasteurized milk, culture, enzymes, and salt)
sweet corn
pineapple
diet pepsi (carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor)
Snack
homemade berry cobbler, small scoop of fat free, sugar free vanilla ice cream
Ingredients:
coconut oil (100% raw organic unrefined cold-pressed extra-virgin coconut oil)
agave nectar (100% pure agave nectar)
spelt flour
oatmeal
flaxseeds
vanilla extract (vanilla bean, extractives in water, alcohol [35%], corn syrup)
almond extract (water, alcohol, almond oil)
cinnamon
sea salt
ginger
baking powder (corn starch, bicarbonate of soda, sodium aluminum sulfate, acid phosphate of calcium)
blackberries
cherries
blueberries
unsweetened vanilla almond milk (purified water, almonds, tapioca starch, natural vanilla flavor with other natural flavors, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, vitamin A palmitate, vitamin D2, D-alpha-tocopherol [natural vitamin E])
ice cream (nonfat milk, maltodextrin, sorbitol, whey, polydextrose, whey protein concentrate, glycerine, mono and diglycerides, natural and artificial vanilla flavor, locust bean gum, cellulose gum, guar gum, cornstarch, polysorbate 80, carrageenan, sucralose, vitamin A palmitate)
So here's the tally for today:
Whole foods (foods with ONLY 1 ingredient): 36
Other foods (foods with more than 1 ingredient): 13
On the fence foods (natural, but more than 1 ingredient): 6
The numbers above include the food each time it is used. For example, today I had tomatoes in 2 recipes, so I get 2 whole foods. Conversely, I had 3 cans of diet pepsi, so that's 3 "other" foods. I am not counting water, because I drink that throughout the day, and not just where I've noted it here. Also, I am putting things like spelt flour, cinnamon and oatmeal in the whole foods group, even though they are technically processed. I'm not grinding my own grain or spices. :) Unless they have other ingredients added to them (such as the garam masala), then they become "other" foods.
So What Is A Whole Food?
I was a little torn on items like the cheese, yogurt and rice vinegar. If I follow my own rules, they are an "other" food. But the cheese is made with pasteurized milk, culture, enzymes, and salt. Is cheese a "whole food"? How should I define whole food?
I want the food to be close to it's natural state. Take the yogurt for example - made with just milk and pectin. Two natural foods, but I should I put it under "other" because it has more than one ingredient? We could argue that the milk is processed, but let's not. :) And the Stevia packet - inulin and Stevia - whole food or not?
These thoughts created the third catagory - "on the fence" foods.
Anyone have an opinion on how I should add things up?
Tuesday, August 25, 2009
Ingredient Experiment - Day 2
Not sure if I did better today. Here's how it went:
Post Workout
whey protein powder: GPC protein blend (cross-flow ultrafiltration whey protein concentrate, cross-flow microfiltration whey protein isolate), medium chain triglycerides, L-glutamine, cocoa (processed with alkali), rice bran, oat fiber, inulin, natural and artificial flavors, cellulose powder, soy lecithin, cellulose gum, xanthan gum, sucralose
creatine
water
Breakfast
oat bran
wheat bran
cinnamon
walnuts
dash salt
1 packet of Stevia: inulin fiber, Stevia
whey protein: GPC protein blend (cross-flow ultrafiltration whey protein concentrate, cross-flow microfiltration whey protein isolate), medium chain triglycerides, L-glutamine, inulin, rice bran, natural and artificial flavors, oat fiber, soy lecithin, cellulose powder, xanthan gum, cellulose gum, sucralose
applesauce (unsweetened): apples, water, ascorbic acid (vitamin C)
Almond Breeze (original unsweetened): purified water, almonds, tapioca starch, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, natural flavor, vitamin A palmitate, vitamin D2, D-alpha-tocopherol (natural vitamin E)
water
Snack
homemade blueberry walnut bread: whole wheat flour, quinoa flour, flax seeds, banana, egg whites, agave nectar, coconut milk beverage (coconut cream [water, coconut, guar gum], calcium phosphate, magnesium phosphate, carrageenan, vitamin A palmitate, vitamin D-2, L-Selenomethonine [selenium], zinc oxide, folic acid, vitamin B-12), baking soda, blueberries, walnuts, sea salt, cinnamon
water
Steamer: made with skim milk (grade A pasteurized nonfat milk, vitamin A palmitate, vitamin D3), splash of sugar free caramel syrup* (purified water, natural flavors, acesulfame potassium, citric acid, sodium benzoate, potassium sorbate, xanthan gum, sucralose), cinnamon
*These ingredients are for the sugar free caramel syrup I have at home, which is not the same brand as the coffee shop at work. However, I suspect they are pretty similar.
Lunch
homemade chicken barley stew: chicken breast, pearled barley, black eyed peas, potatoes, carrots, red onion, garlic, sea salt, garlic powder, black pepper, reduced sodium fat free chicken broth (chicken stock, salt, flavoring, dextrose, autolyzed yeast extract, celery juice concentrate, carrot juice concentrate, onion juice concentrate)
spinach
tomato
cucumber
egg (hard boiled)
organic french dressing: canola oil, water, tomato paste, apple cider vinegar, sugar, sea salt, xanthan gum, garlic powder
Diet Pepsi: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
Snack
plain, nonfat yogurt: cultured grade A nonfat milk, pectin
strawberries
blueberries
almonds
1 packet Splenda: dextrose, maltodextrin, sucralose
Diet Pepsi*: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
*Trying to phase out this snack soda. It's like weaning a baby off of the bottle - one at a time. I got rid of the evening soda (caffeine free) first, then the one with breakfast. I don't drink this one everyday; it's a work in progress.
Dinner
homemade Monte Crisco sandwich: Sprouted wheat bread (organic sprouted grains of wheat, water, unbleached flour, gluten flour, honey, yeast, molasses, salt), turkey cutlet, apple slices, spinach, red onion, reduced fat pepperjack cheese (pasteurized reduced fat milk, hot peppers [jalapeno, habanero], cheese culture, salt, enzymes, vitamin A palmitate, natamycin [a natural mold inhibitor]), egg whites, tiny bit of dijonnaise (water, vinegar, mustard seed, soybean oil, modified corn starch, salt, sugar, egg whites, xanthan gum, color added, natural flavor, spice, (sodium benzoate, calcium disodium EDTA) paprika, white wine, citric acid, yellow 5, tartaric acid, paprika oleoresin, turmeric)
whole dill pickle: fresh cucumber, water, distilled vinegar, salt, high fructose corn syrup (in pickles, really?), dried garlic, calcium chloride, sodium benzoate, spice, mustard seed, natural flavor, dried red peppers, polysorbate 80
broccoli
musk melon
Diet Pepsi: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
Snack
The kids wanted chocolate pudding so, like the good mommy I am, I made:
sugar free chocolate pudding: modified cornstarch, cocoa (processed with alkali), maltodextrin, tetrasodium pyrophosphate, disodium phosphate, natural and artificial flavor, salt, soy lecithin, calcium sulfate, xanthan gum, mono- and diglycerides, aspartame, acesulfame potassium, red 40, yellow 5*, blue 2**, artifical color, BHA
made with coconut milk beverage: (coconut cream [water, coconut, guar gum], calcium phosphate, magnesium phosphate, carrageenan, vitamin A palmitate, vitamin D-2, L-Selenomethonine [selenium], zinc oxide, folic acid, vitamin B-12)
Please note:
*linked to learning and concentration disorders in children
**loosely linked to cancers in animal studies
Source: Eat This Not That Supermarket Survival Guide
And I fed this to my children. Feeling the crushing guilt.
To our pudding, I added:
sliced banana
teaspoon of peanut butter: peanuts and salt
This concludes the experiment for this week. It's been very interesting to see how the ingredients start to stack up. I think I may continue to try this once a week or so, just to check in on how I'm doing. We'll see how things go! :)
Post Workout
whey protein powder: GPC protein blend (cross-flow ultrafiltration whey protein concentrate, cross-flow microfiltration whey protein isolate), medium chain triglycerides, L-glutamine, cocoa (processed with alkali), rice bran, oat fiber, inulin, natural and artificial flavors, cellulose powder, soy lecithin, cellulose gum, xanthan gum, sucralose
creatine
water
Breakfast
oat bran
wheat bran
cinnamon
walnuts
dash salt
1 packet of Stevia: inulin fiber, Stevia
whey protein: GPC protein blend (cross-flow ultrafiltration whey protein concentrate, cross-flow microfiltration whey protein isolate), medium chain triglycerides, L-glutamine, inulin, rice bran, natural and artificial flavors, oat fiber, soy lecithin, cellulose powder, xanthan gum, cellulose gum, sucralose
applesauce (unsweetened): apples, water, ascorbic acid (vitamin C)
Almond Breeze (original unsweetened): purified water, almonds, tapioca starch, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, natural flavor, vitamin A palmitate, vitamin D2, D-alpha-tocopherol (natural vitamin E)
water
Snack
homemade blueberry walnut bread: whole wheat flour, quinoa flour, flax seeds, banana, egg whites, agave nectar, coconut milk beverage (coconut cream [water, coconut, guar gum], calcium phosphate, magnesium phosphate, carrageenan, vitamin A palmitate, vitamin D-2, L-Selenomethonine [selenium], zinc oxide, folic acid, vitamin B-12), baking soda, blueberries, walnuts, sea salt, cinnamon
water
Steamer: made with skim milk (grade A pasteurized nonfat milk, vitamin A palmitate, vitamin D3), splash of sugar free caramel syrup* (purified water, natural flavors, acesulfame potassium, citric acid, sodium benzoate, potassium sorbate, xanthan gum, sucralose), cinnamon
*These ingredients are for the sugar free caramel syrup I have at home, which is not the same brand as the coffee shop at work. However, I suspect they are pretty similar.
Lunch
homemade chicken barley stew: chicken breast, pearled barley, black eyed peas, potatoes, carrots, red onion, garlic, sea salt, garlic powder, black pepper, reduced sodium fat free chicken broth (chicken stock, salt, flavoring, dextrose, autolyzed yeast extract, celery juice concentrate, carrot juice concentrate, onion juice concentrate)
spinach
tomato
cucumber
egg (hard boiled)
organic french dressing: canola oil, water, tomato paste, apple cider vinegar, sugar, sea salt, xanthan gum, garlic powder
Diet Pepsi: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
Snack
plain, nonfat yogurt: cultured grade A nonfat milk, pectin
strawberries
blueberries
almonds
1 packet Splenda: dextrose, maltodextrin, sucralose
Diet Pepsi*: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
*Trying to phase out this snack soda. It's like weaning a baby off of the bottle - one at a time. I got rid of the evening soda (caffeine free) first, then the one with breakfast. I don't drink this one everyday; it's a work in progress.
Dinner
homemade Monte Crisco sandwich: Sprouted wheat bread (organic sprouted grains of wheat, water, unbleached flour, gluten flour, honey, yeast, molasses, salt), turkey cutlet, apple slices, spinach, red onion, reduced fat pepperjack cheese (pasteurized reduced fat milk, hot peppers [jalapeno, habanero], cheese culture, salt, enzymes, vitamin A palmitate, natamycin [a natural mold inhibitor]), egg whites, tiny bit of dijonnaise (water, vinegar, mustard seed, soybean oil, modified corn starch, salt, sugar, egg whites, xanthan gum, color added, natural flavor, spice, (sodium benzoate, calcium disodium EDTA) paprika, white wine, citric acid, yellow 5, tartaric acid, paprika oleoresin, turmeric)
whole dill pickle: fresh cucumber, water, distilled vinegar, salt, high fructose corn syrup (in pickles, really?), dried garlic, calcium chloride, sodium benzoate, spice, mustard seed, natural flavor, dried red peppers, polysorbate 80
broccoli
musk melon
Diet Pepsi: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
Snack
The kids wanted chocolate pudding so, like the good mommy I am, I made:
sugar free chocolate pudding: modified cornstarch, cocoa (processed with alkali), maltodextrin, tetrasodium pyrophosphate, disodium phosphate, natural and artificial flavor, salt, soy lecithin, calcium sulfate, xanthan gum, mono- and diglycerides, aspartame, acesulfame potassium, red 40, yellow 5*, blue 2**, artifical color, BHA
made with coconut milk beverage: (coconut cream [water, coconut, guar gum], calcium phosphate, magnesium phosphate, carrageenan, vitamin A palmitate, vitamin D-2, L-Selenomethonine [selenium], zinc oxide, folic acid, vitamin B-12)
Please note:
*linked to learning and concentration disorders in children
**loosely linked to cancers in animal studies
Source: Eat This Not That Supermarket Survival Guide
And I fed this to my children. Feeling the crushing guilt.
To our pudding, I added:
sliced banana
teaspoon of peanut butter: peanuts and salt
This concludes the experiment for this week. It's been very interesting to see how the ingredients start to stack up. I think I may continue to try this once a week or so, just to check in on how I'm doing. We'll see how things go! :)
Monday, August 24, 2009
What EXACTLY Are You Eating?
OK, I'm totally taking this from today's post from Scott Colby's blog. He proposes to keep an ingredient journal, instead of just a food journal. Now I am trying to NOT be neurotic and to NOT count every calorie, but I AM trying to eat more real, unprocessed foods. I think I will give this a try for just a couple days, only to see what I actually am putting into my body.
So here is the list today:
Post Workout
whey protein: GPC protein blend (cross-flow ultrafiltration* whey protein concentrate, cross-flow microfiltration* whey protein isolate), medium chain triglycerides, L-glutamine, cocoa (processed with alkali), rice bran, oat fiber, inulin, natural and artificial flavors, cellulose powder, soy lecithin, cellulose gum, xanthan gum, sucralose
creatine
water
*I have no idea what this means. :)
Breakfast
egg whites
homemade blueberry walnut bread: whole wheat flour, quinoa flour, flax seeds, banana, egg whites, agave nectar, coconut milk beverage (coconut cream [water, coconut, guar gum], calcium phosphate, magnesium phosphate, carrageenan, vitamin A palmitate, vitamin D-2, L-Selenomethonine [selenium], zinc oxide, folic acid, vitamin B-12), baking soda, blueberries, walnuts, sea salt, cinnamon
water
Lunch
Turkey sandwich: wheat sub roll*, deli sliced turkey*, provolone cheese slice*, tomatoes, cucumbers, greens, red onion, light mayo packet (water, soybean oil, modified food starch, egg yolks, vinegar, salt, eggs, mustard flour, potassium sorbate, calcium disodium EDTA, phosphoric acid, DL-Alpha tocopheryl acetate [vitamin E], oleoresin paprika, artificial flavor, phylloquinone [vitamin K1])
Diet Coke: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, natural flavor, citric acid, caffeine (and apparently saccharin is in Coke from a fountain, which I did not know)
*Got the sandwich in the cafeteria so I do not know the ingredients for the bread, meat or cheese. I assume the deli turkey contains water, and I'm sure the cheese, at the very least contains milk, enzymes and salt.
Snack
plain, nonfat yogurt: cultured grade A nonfat milk, pectin
strawberries
raspberries
walnuts
whey protein: GPC protein blend (cross-flow ultrafiltration whey protein concentrate, cross-flow microfiltration whey protein isolate), medium chain triglycerides, L-glutamine, inulin, rice bran, natural and artificial flavors, oat fiber, soy lecithin, cellulose powder, xanthan gum, cellulose gum, sucralose
1 packet Splenda: dextrose, maltodextrin, sucralose
Diet Pepsi: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
Dinner
Boca Grilled Vegetable Burger Patty: water, soy protein concentrate, red bell peppers, corn, zucchini, green bell peppers, onions, wheat gluten, asiago cheese (pasteurized milk, cheese culture, salt, enzymes), low-moisture part-skim mozzarella cheese (pasteurized milk, cheese cultures, salt, enzymes), dried garlic, methylcellulose, salt, dried onions, autolyzed yeast extract, caramel color, natural flavor (non-meat), spice, dextrose
cheddar cheese: pasteurized milk, culture, enzymes, salt
salsa: crushed tomatoes (water, concentrated crushed tomatoes), fresh onions, fresh jalapeno peppers, diced tomatoes in tomato juice, distilled vinegar, salt, dehydrated onions, garlic and natural flavorings
1 egg
egg whites
Sprouted wheat bread: organic sprouted grains of wheat, water, unbleached flour, gluten flour, honey, yeast, molasses, salt
peanut butter: peanuts, salt
apple butter: ground apples, white grape concentrate, lemon juice, cinnamon, allspice, salt
cauliflower
musk melon
Diet Pepsi: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
It looks like I ate an amazing amount of food for dinner, but it was just a omelet with a crumbled Boca burger, salsa and a tiny sprinkle of cheese, 1 slice of toast with a little pb and apple butter, 2/3 cup of cauliflower, and about 1/8 of a musk melon.
Snack
water
musk melon
almonds
homemade blueberry walnut bread: whole wheat flour, quinoa flour, flax seeds, banana, egg whites, agave nectar, coconut milk beverage (coconut cream [water, coconut, guar gum], calcium phosphate, magnesium phosphate, carrageenan, vitamin A palmitate, vitamin D-2, L-Selenomethonine [selenium], zinc oxide, folic acid, vitamin B-12), baking soda, blueberries, walnuts, sea salt, cinnamon
Yikes, that's a lot of "stuff". Let's see if I can do better tomorrow. :)
So here is the list today:
Post Workout
whey protein: GPC protein blend (cross-flow ultrafiltration* whey protein concentrate, cross-flow microfiltration* whey protein isolate), medium chain triglycerides, L-glutamine, cocoa (processed with alkali), rice bran, oat fiber, inulin, natural and artificial flavors, cellulose powder, soy lecithin, cellulose gum, xanthan gum, sucralose
creatine
water
*I have no idea what this means. :)
Breakfast
egg whites
homemade blueberry walnut bread: whole wheat flour, quinoa flour, flax seeds, banana, egg whites, agave nectar, coconut milk beverage (coconut cream [water, coconut, guar gum], calcium phosphate, magnesium phosphate, carrageenan, vitamin A palmitate, vitamin D-2, L-Selenomethonine [selenium], zinc oxide, folic acid, vitamin B-12), baking soda, blueberries, walnuts, sea salt, cinnamon
water
Lunch
Turkey sandwich: wheat sub roll*, deli sliced turkey*, provolone cheese slice*, tomatoes, cucumbers, greens, red onion, light mayo packet (water, soybean oil, modified food starch, egg yolks, vinegar, salt, eggs, mustard flour, potassium sorbate, calcium disodium EDTA, phosphoric acid, DL-Alpha tocopheryl acetate [vitamin E], oleoresin paprika, artificial flavor, phylloquinone [vitamin K1])
Diet Coke: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, natural flavor, citric acid, caffeine (and apparently saccharin is in Coke from a fountain, which I did not know)
*Got the sandwich in the cafeteria so I do not know the ingredients for the bread, meat or cheese. I assume the deli turkey contains water, and I'm sure the cheese, at the very least contains milk, enzymes and salt.
Snack
plain, nonfat yogurt: cultured grade A nonfat milk, pectin
strawberries
raspberries
walnuts
whey protein: GPC protein blend (cross-flow ultrafiltration whey protein concentrate, cross-flow microfiltration whey protein isolate), medium chain triglycerides, L-glutamine, inulin, rice bran, natural and artificial flavors, oat fiber, soy lecithin, cellulose powder, xanthan gum, cellulose gum, sucralose
1 packet Splenda: dextrose, maltodextrin, sucralose
Diet Pepsi: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
Dinner
Boca Grilled Vegetable Burger Patty: water, soy protein concentrate, red bell peppers, corn, zucchini, green bell peppers, onions, wheat gluten, asiago cheese (pasteurized milk, cheese culture, salt, enzymes), low-moisture part-skim mozzarella cheese (pasteurized milk, cheese cultures, salt, enzymes), dried garlic, methylcellulose, salt, dried onions, autolyzed yeast extract, caramel color, natural flavor (non-meat), spice, dextrose
cheddar cheese: pasteurized milk, culture, enzymes, salt
salsa: crushed tomatoes (water, concentrated crushed tomatoes), fresh onions, fresh jalapeno peppers, diced tomatoes in tomato juice, distilled vinegar, salt, dehydrated onions, garlic and natural flavorings
1 egg
egg whites
Sprouted wheat bread: organic sprouted grains of wheat, water, unbleached flour, gluten flour, honey, yeast, molasses, salt
peanut butter: peanuts, salt
apple butter: ground apples, white grape concentrate, lemon juice, cinnamon, allspice, salt
cauliflower
musk melon
Diet Pepsi: carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, caffeine, citric acid, natural flavor
It looks like I ate an amazing amount of food for dinner, but it was just a omelet with a crumbled Boca burger, salsa and a tiny sprinkle of cheese, 1 slice of toast with a little pb and apple butter, 2/3 cup of cauliflower, and about 1/8 of a musk melon.
Snack
water
musk melon
almonds
homemade blueberry walnut bread: whole wheat flour, quinoa flour, flax seeds, banana, egg whites, agave nectar, coconut milk beverage (coconut cream [water, coconut, guar gum], calcium phosphate, magnesium phosphate, carrageenan, vitamin A palmitate, vitamin D-2, L-Selenomethonine [selenium], zinc oxide, folic acid, vitamin B-12), baking soda, blueberries, walnuts, sea salt, cinnamon
Yikes, that's a lot of "stuff". Let's see if I can do better tomorrow. :)
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