I thought this would be a fun way for you to see what I eat in a day. Of course, it isn't always with a pretty table setting... I usually stuff all of this in my cooler. I drink more water than this, too...
Enjoy!
Here's my standard breaky... (not sure why the photo is rotated like that... I can't seem to figure out how to change it).
And a delicious mid-morning meal....
My yummy lunch...
Time for a mid-afternoon meal...
An Eating-Clean Dinner...
And my bedtime snack...
So I am a little behind on my food and training posts and Q & As.... today's post is a long one....
FOOD & TRAINING
Monday
Training:
Trained shoulders and back
5 sets of presses (with 20s) 12 reps
4 sets bent-over lat raise (with 15s) 12 reps
5 sets lat pulldowns (from 70 – 90 pounds) 12 - 10 reps
3 sets of seated rows (with 105 pounds) 12 reps
Food:
Breakfast: oatmeal with flax and wheat germ, 3 egg whites, water, black coffee
Mid Morning: ¾ c. plain yogurt with scoop of brown-rice protein powder
Lunch: tuna + cukes, carrots, and celery, water, black coffee
Mid Afternoon: missed this one... oops
Dinner: my dear friend Colleen made me tortilla soup with tons of veggies and blueberry crisp for dessert... yes I do eat dessert
I was a little low on groceries on Monday because I was away all weekend... so I should have had more fruit than I did.
Tuesday
Training:
Traps: 4 sets heavy shrugs 50 pounds each hand
Biceps:
Barbell curls: 2 sets 30 pound bar for 15 reps, 2 sets 40 pound bar 15 reps each
Preacher bench curls: 4 sets with 40 pound barbell 12 to 15 reps
Triceps:
Lying triceps stretch: 2 sets of 20 with 30 pound bar, 2 sets of 15 reps with 40 pound bar
Triceps pressdowns: 2 sets with 70 pounds, 2 sets with 80 pounds and 2 sets with 90 pounds, 15 reps each set
Abs:
v-sits on edge of bench: 3 sets of 35 reps
crunches: 2 sets of 100 continuous
Food:
Breakfast: The Tosca Standard
¾ cup cooked oats, flax, wheat germ and Salba
2 egg whites
Coffee
Water – the usual 500 ml
Packed a cooler for the office: So this took care of my mid-morning meal and my afternoon snack. We went out to lunch yesterday.
Water
6 hard boiled eggs
1 sweet potato
½ cuke
Apple
Unsalted almonds
1 pkg tuna
Melba toast
Dinner:
Chicken breast
Steamed mixed veg
¼ large baked potato
Q & A:
Question: Hello, I am currently reading your book and wondering when you say clean protein bar or clean protein powder, if you could list some specific brands you recommend? Thanks.
Answer: It’s hard to mention brands considering I live in Canada and the options I have may be different here. When looking for a clean bar and powder weed out options containing sugar (this can have many names, too) and refined ingredients. Basically, if you can’t pronounce it put it back. I am not affiliated with these companies, but I do like Luna, Lara and Clif bars. I stick to brown-rice and hemp protein powders.
Question: Is filming going to be done soon? The egg whites you pack in your own coolers, are they just boiled egg whites? And your green beans, they are fresh cooked green beans and you eat them cold?
Answer: I don’t have an end date for filming yet… potentially by Christmas or just after. I take hard-boiled eggs with me in my cooler. I eat my green beans cold, or warmed up if there is a microwave near by.
Question: Tosca if I want to develop my hamstrings more what do you suggest. Should I go ahead and work them out two times a week when I do glutes. I currently do one day of intense leg per week. My quads are well developed. Also, how often can or should a person do the two weeks of cooler 1 if I want to do it again down the road. One more please. In your book you mentioned that over training develops stringy muscles. Do you mean they look stringy or are you saying that they feel stringy because my glutes (where my piriformis muscle is) have always had a ropey feel to them. Is that normal? What should I do if it is not. As always thank you for your kindness in sharing.
Answer: Increase your leg hamstring work to twice per week to increase the definition. Cooler 1 should be done sporadically. It really should be saved for breaking plateaus etc. since it is NOT a healthy way of eating for long term. I would recommend only doing it when you feel you aren’t progressing any further. Over-trained muscles will LOOK stringy… they do not look full. Stringy muscles to the touch indicate muscle tightness that can be worked out by yoga, massage, and stretching.
Question: Tosca how do you know if you are lactose intolerant? I definitely feel more bloated when I consume milk and even whey I think. Is that an indication?
Answer: Bloating after consuming milk is definitely an indication of lactose intolerance. I experienced stabbing pain and bloating. But I am not a doctor and I would recommend you visit your physician for a diagnosis.
Question: I saw in a previous post that you take rice bran oil - what is this for and where do you purchase this?
Answer: Aside from being rich in Vitamin E, rice bran oil is excellent for stir frying because it has a high smoke point. You should be able to purchase this at your grocery store. That is where I get mine.
Question: How do you know the protein shake that one uses is being absorbed or working for ones body type? Are there any signs?
Answer: This is an interesting question. The best way to determine if a shake is good for you is by watching for adverse affects. Does it make you feel sick or bloated? Also, make sure it is not full of refined ingredients which will decrease its effectiveness.
Question: When cutting out carbs prior to a competition do you cut "all" carbs out and strictly eat protein - tilapia? When is the ideal time to do this a few days prior to event or is one week too long? Do you eat veggies when carb depleting?
Answer: Right before the competition I completely cut out carbs… yes ALL carbs including vegetables. It is awful and I only do it for 2 days. Before this, when I am carb depleting I eat a limited selection of vegetables. If you look back to my comp. training posts from August, September, October, and November you will see exactly what I was eating.
Question: In your book "The Eat-Clean Diet Workout" you mentioned that is good to train each muscle twice a week but on the Oxygen website, I read that your work out was at that time, each muscle once a week. Which one is better if you like to be toned?
Answer: It depends how hard you are working the muscle. I typically train the body part once a week because I do a bunch of different exercises for that muscle on that day. Like yesterday, for example, I worked my biceps really hard. Working out like this, or twice a week with less intensity will get you the same “toned” look.
Question: Can you elaborate on 'stripping' and what benefit it has and if it should be done only by someone who is in an advanced stage of weight lifting or can an intermediate do it as well?
Answer: Start with a spotter and have them set the heaviest weight possible and do as many reps as you can and then have your spotter reduce the weight continuously for 4 – 5 sets and push out as many reps as you can. Basically you are “stripping” the weight down without taking any rest. For advanced trainers ONLY.
Question: I'm not an egg fan, but I can do Egg Beaters with salsa. Do you think that's a good option?
Answer: Great option.
Question: Hope your settling into a routine after training so hard. I was wondering if you can tell me where I can find Bison in Toronto. I live in the Yonge/401 area and cannot find it anywhere. Thanks Tosca!
Answer: I get mine at a farmer’s market or special order from my butcher, but Whole Foods in Toronto should have it
Question: Tosca - I've noticed in your cookbook that you use cilantro in quite a few receipes. I'm not a big fan, what other herb/spice can you suggest to substitute since it is a strong and fragrant taste?
Answer: Cilantro is Mexican parsley, so regular Parsley can be used.
Question: I eat very good and healthy during the day when I am at work (I bring my lunch). However, my downfall is after dinner. I crave sweets and often find myself eating junk in the evening without actually being hungry. Do you have any advice on how to overcome this? Thanks!!!
Answer: Be sure you keep all of the junk out of the house. Have healthy treats around. Change your after dinner routine so you don’t binge. And be sure your are eating enough during the day so you feel satisfied.
Question: How do you get your hard-boiled eggs to peel well. Mine do not always peel well?
Answer: Mine don’t peel well either. I use an egg cup and crack them across the top, dig out the yolk, and eat the white.
I need your help!!
I have been approached by a prominent publication (I can't share the name... but it's a goodie!!) to share a story on Eating Clean and its effect on children...
Has your child lost weight by Eating Clean?
Has your child recovered from or avoided a serious illness/disease by Eating Clean?
Email me your story and a before and after picture: tosca@eatcleandiet.com.
DON'T DELAY... THIS NEEDS TO BE IN ASAP...
Thank you for your continued dedication and support. I am really looking forward to hearing your stories.
Your Sister in Iron,
Tosca
This was the big weekend for my daughter Kelsey to dance the lead role of the Sugar Plum Fairy in the Quinte Ballet School production of the Nutcracker. She has worked hard under enormous pressure – you can’t imagine how much! – to prepare herself to do this dance.
Her big sis Rachel came home from Portland in the middle of her final exams – taking a nasty redeye flight to do so. She surprised Kelsey on Friday night after a long day’s travel. The pictures show how happy Kelsey was to see Rachel who she has not seen since August 26th!
The rest of the weekend was filled with happy moments especially the surprise we all got when Kelsey came out on stage in her spectacular pink, purple and gold tutu to dance her part. S
he looked so beautiful, so “dancer-like” with that long neck and regal posture, well it took my breath away. I could hardly stand it! To watch this child of mine dance the part so beautifully and to smile so radiantly through it all! She received loads of applause and four ovations when it was all over. I wish I could see it all over again! Of course we are not allowed to film or photograph any of it but …. Robert took his long lens and shot the whole thing anyway! He did not use a flash so there was no distraction for the dancers. And Naomi, my director for the TV show also came to the performance and filmed the whole thing. I am secretly happy that they did.
After the performance Kelsey came out in her tutu and everyone crowded around her to celebrate and shower her with flowers. There were quite a few little children at the show and they were all coming up to touch Kelsey's tutu... isn't that cute. The pic above is from a rehearsal earlier in the year, but I will post tons of pictures for you to see... I wasn't able to download them today because my computer was very slow.
As for me, I am the pr
oud Mommabear. It’s nice to have these special moments forever cemented in your mind. Spending time with my family and watching them grow into beautiful, independent women is a blessing. Our plan this Christmas is to stay close to home – since they have all been far away – and take time to be together. We will cook, play and relax together. That is all I really want.
I did buy my snowshoes for myself as a Christmas gift (to me). I plan to make good use of them right away and since we have heaps of snow already I will have no trouble getting started. They say snowshoeing is a huge cardiovascular challenge. I will soon find out. Stay tuned for my photos and my learning curve stories. There will be many.
When we came home yesterday we found out that our dogs had escaped from their doggie pen (really a tennis court). It was -15 degrees outside but we bundled up and trudged t
hrough the deep snow looking for signs of the little devils. Bailey, our old dog, came wandering up the driveway soon after we started looking but it was much longer looking for Davidson. After about an hour and a half we got a phone call from a neighbor who told us our black lab was with them. Thank goodness! Now both dogs are safe and sound in the house.
I will post my training and eating and answers to questions tomorrow when I have a moment to catch up on all the things I missed being away on the weekend.
Have a great day... and hugs to you all!
Tosca
Rough day yesterday. I got home from filming at 9pm!!!
Good thing I had my cooler with me because eating was definitely not a priority. The filming ran long and way over.
So the lesson is, carry a cooler cause you never know where your next meal is coming from!
My eats for today have been choppy at best but:
Breakfast:
2/3 cup cooked oatmeal with flax and wheat germ
3 egg whites
500 ml water
Black coffee
COOLER FOOD
Mid AM:
Handful green beans
3 egg whites
Handful unsalted almonds
Lunch:
5 ounces grilled chicken
Handful green beans
8 slices of cucumber
Water
Mid Afternoon:
Protein shake
Dinner eaten in car on the way home:
Grilled chicken
Green beans
Cucumber
Apple
Water
I was so wiped out when I got home last night!!! Phewf. I took a nice long hot bath and called it a night.
I didn't train yesterday because of my unexpectedly long filming day, but I will keep you posted.
To Answer A Few Questions:
- I stay away from whey protein specifically because I'm lactose intolerant and can't digest it. I do prefer to get my protein from true "food" sources. That being said, it is an excellent supplement to use when you are in a pinch or after a workout. Just be sure to find a CLEAN version. I use hemp protein powder when I have protein shakes (as I did today).
- I don't use wheat grass as a supplement for vegetables. I still incorporate quite a few veggies in my diet as you can see above.
- I will check into the photo issue... thank you for letting me know
- Before bed you can have add a little protein in there. Top your oats with a sprinkle of walnuts, or spread some almond butter on your apple. Keep the protein and complex carb balance going. Just keep your meals light and small before bed. Scrambled egg whites with tomato is a good option, too.
- Using moderate weight and high reps trains the endurance of the muscle (aka. how long can the muscle go). This is a great technique to build lean muscle definition.
- When I decided to start eating clean it was an all-or-nothing thing. I made the commitment and never looked back. My "snacky" foods are peanut butter and ice cream. I replaced them with healthier options (almond butter and yogurt) and reduced my portion sizes. If you're just getting started and your "snacky" for is chips, try exchanging them for a handful of nuts (equally as crunchy). If you MUST have the chips, don't deprive yourself of them, just consider it a treat for the week and move on.... of course, a treat means a handful or so... not the whole bag.
- Whole-wheat couscous is considered clean, however, it does not compare nutritionally to quinoa, which is packed with tons and tons of vitamins and minerals, as well as being high in protein.
- Christmas always equals chocolates, creams, butter, sugar, cookies, pies, cakes, etc. etc. I let my kids bake as much as they want, but make the commitment to myself to avoid it. I will make a berry-based dessert for myself leaving out all the sugary stuff. Try this option (there are a couple of berry-based desserts in my Eat-Clean Diet Cookbook), or allow yourself to have a few cookies as your treat over the holidays... just don't eat the whole plate.
- Cooler 1 is a meal plan found in The Eat-Clean Diet.
- The detox tea I drink is from Hockley Valley Herb & Tea Company. I get it from a store in Caledon East where she mixes a special brew for me. I am not sure what exactly is in it.
- I believe goat's milk is an excellent alternative to cow's milk, regardless of the fat content. If you're concerned, use it in moderation. Calcium is available in many foods other than milk (think, broccoli, quinoa, almonds, etc.).
-TR
It's a winter wonderland outside. Here are the shots of the snow I promised you. Isn't that beautiful? And treacherous for driving, too.
I spent some time yesterday doing some Christmas shopping for my kids and getting the house prepped for the holiday season. Here's a picture of my front hall with my favorite poinsettias. We usually put a tree in the front hall, but I am going to wait a few more weeks for that. 
To answer a couple of questions from a few days back:
- I use calipers to measure my body fat percentage. They are the easiest and still quite accurate.
- Measurement wise my pants (jeans) are size 28 with a 32 inch inseam and my bra is a 36C. I usually wear small or medium tops depending how tightly they fit. Jackets are a medium. Dresses size 6 or 8. I am 5 feet 8 inches tall and weigh 136 in the off season. I strive for about 12 to 13 per cent body fat when not on stage.l
- Sushi is definitely a part of Eating Clean when you can find brown rice versions. But tempura options are NOT considered clean since they are fried.
- Agave can definitely be replaced by honey, just be aware that the glycemic load is higher with honey and the consistency of your mix might be more viscous.
- When you click on the pics you should be able to click the back button on your web browser to take you back to the blog.
I received a couple of requests for off season nutrition.... so here's what I ate yesterday and this morning and my plan for the rest of the day:
YESTERDAY
Pre Breakfast: 500 ml water plus 6 ounces wheat grass and a multi-vitamin
Breakfast:
2/3 cup cooked oatmeal plus 2 T each flax and wheat germ and 1/4 cup raspberries
4 hard boiled egg whites, one yolk
Black coffee
Mid Am:
Handful unsalted almonds plus 1 apple
Water
Lunch:
My own version of Pad Thai from the Cookbook
Water
Mid Pm:
Water
4 egg whites
Handful goji berries
Dinner:
5 ounces grilled chicken
1/4 cup brown rice
Steamed green beans
Steamed broccoflower
Water
Before bed:
Detox tea
Apple
TODAY
Pre-breakfast:
250 ml water with wheat grass
250 ml water
AM Workout 1:
30 min run
Breakfast:
2/3 cup cooked oatmeal with 2 T each wheat germ and flax and 1/4 cup
raspberries
4 egg whites, no yolk
Water
Coffee, black
AM Workout 2:
Hamstrings
Quads
Glutes
I will be out all day so I have to have a cooler handy. In my cooler for the day:
8 hard boiled eggs which I will eat 4 at a time
1 cup brown rice which I will eat 1/2 cup at a time
1 cup cooked green beans, which I will eat 1/2 cup at a time
1 cup cooked broccoflower, eaten 1/2 cup at a time
Water
1 apple
Lunch is a green salad with a packet of water packed tuna and chopped
tomato. Dressed with pumpkin seed oil, cider vinegar and sunflower seeds.
This will get me through until about 3 o'clock.
We are going out for a Christmas party tonight so I will be ready for it by making sure to eat the crudités without dip. I will look for things like shrimp cocktail if it is available and any sort of hor d'ouevres that are not covered in a lot of stuff. Satay sticks are usually good. I will probably have a glass of celebratory red wine since this is the TV show party.
That is the day!
-TR
Good Monday Morning:I am feeling better thanks to your helpful words on Friday. I am totally back to basics here and realize I need to set goals for myself and decide what I want to do. One goal is to purchase snow shoes. We have so much winter weather this year I need to take advantage. I'm sure the dogs would love trekking around with me too.
I have finally gotten back to a training routine: 3 body parts each day with 1 - 2 exercises and 3 sets of 15 reps using moderate weight so as not to stress the muscles. We're just reminding the muscles of the training I was doing before. Sat: shoulders, chest, and back; Sun: hamstrings, glutes, quads; haven't trained yet today.
On my husband and I attended 2 Christmas parties. The first was a wedding/Christmas/everything celebration with friends from Milton. My friend Leslie made her famous chicken stacks (the recipe is in the Eat-Clean Diet Cookbook) to keep the meals clean. We also feasted on Heart Smart Lemon Mousse and homemade cornmeal biscotti. With the occassional glass of wine it was a great night.
After feasting at Leslie's we enjoyed some dancing at our friends Richard and Marilyn's annual Christmas party in one of Kleinburg's gorgeous golf courses. It was a late night, but a great way to start gearing up for the holiday season.
On Sunday I woke up bright and early to drive to Belleville for brunch with my daughter, Kelsey-Lynn. I drove back home that afternoon to get ready for the Sarah Brightman concert. She is one of my favorite artists. It was one of my Christmas presents to my husband. The concert was just mind blowing. Her shoes and her clothes are unreal... but her voice completely filled the Air Canada Center. The place went nuts when she sang Phantom. Afterwards, we drove home in a snow storm and have a good foot of snow on the ground this morning!!! Wow. Maybe we will have a white Christmas after all...
I will post some pics of the snow once I load them onto my computer.
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