Clean eating my sound foreign to you, as it once did for me too. As I quickly researched I found out it was something clearly I wanted to do and have done it ever since with no looking back.. I have amazing skin, amazing hair that is thick, shiny and grows like a weed. I have amazing energy that wakes me in the morning without an alarm.. I feel better than I ever have and I don't feel sluggish or tried after a meal... Changing the way I eat has been a game changer for my health and for me personally as my mood and attitudes has improved.. Now lets dig into the what it is..
The entire purpose of clean eating is to consume food in its most natural form, or as close to it as possible. It is not a diet, it is a lifestyle approach to food and the way you prepare it, leading to an improved life one meal at a time.
Remember 80% of your weight loss is dependent upon food you eat.. Also remember the age old saying "You are what you eat!", very true here. If you workout everyday and eat unhealthy, you can not expect to see results.. Your results come from the time, energy and dedication you put into exercise and your nutrition.
Why Would You Want To Eat Clean?
- Feel great about yourself
-Reduce your risk of heart disease and diabetes, and many other diseases
- Have more energy
- Reduce your percentage of obesity
-Live a longer life for your family
-Save money on medical bills and medicines (food is medicine)
These are just a few reasons to eat a clean healthy lifestyle. This is why they say you are what you eat, if you were to eat a cheeseburger and fries everyday you would begin to see the effects of this lifestyle first on your outside appearance and then on your health.. By eating a clean lifestyle full of vegetables and fresh meats, you are going to most likely feel good and have more energy, look thinner and have less health issues.
Where To Start Clean Eating!
Drink at least two liters of water a day(8 cups). Also. limit alcohol intake to one glass of antioxidant rich wine a day. Eat five to six times a day. Eat every 2 to 3 hours . Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This will keep the body energized and burning calories efficiently all day long.
Carry a cooler loaded with clean eating foods to get you through the day. ( if you have the food handy, there will be no excuse for stopping for fast food that will derail you on your path to clean eating)
Get label savy- Clean foods contain just one or two ingredients. Any product with a long ingredient list is human- made and not considered clean.
Avoid processed and refined foods.. This includes white flour, sugar, bread and pasta. Enjoy complex carbohydrates such as whole grains instead.
Know the enemies, Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar.
Avoid calorie-dense food that has no nutritional value.
Shop with a conscience- Consume humanly raised and local meats
Depend on fresh fruits and veggies for fiber, vitamins and enzymes.
Consume healthy fats- Try to have essential fatty acids, or EFA's everyday.
Learn about portion sizes. Work towards eating within them.
Reduce your carbon footprint- Eat produce that is seasonal and local. It is less expensive and less taxing on our environment.
Slow down and savor the moment- Never rush through a meal. Food tastes best when savored. Enjoy every bite.
Make it a family affair- Food is the social glue that should be shared with loved ones. Improve the quality of your families life along with your own.
Proteins: You should have a protein at each meal. Your body can handle 25 grams of protein with each meal.
Carbohydrates: You should have between 2-4 servings of complex carbs from grains, bread and starches per day. When it comes to complex carbs such as fruits and veggies, you should have one serving with each meal, which comes out to 6 servings per day.
Fats: Your diet should include 20-30% of fats from your daily food intake. Avoid trans fats completely. Saturated fats is not completely bad for you and should have 30 grams or less per day.
Going grocery shopping can be a challenge. It is important to make a list so you know what you are looking for and only get what is on the list.. I make a meal plan each week which helps me stay on target and saves me time and money. Also, there is nothing wrong with the off brand food- it is still the same thing! Frozen is also fine to use, just do not go for canned food! It is High In Sodium and other Additives.
Sometimes, it may be difficult to eat clean, but there are tons of resources to help you.. You can search various websites, there are dedicated magazines and cookbooks.
Water also plays a big factor with clean eating.. Water helps with suppressing the appetite, helps with digestion and relieving the bloating feeling people get quite often, it helps to flush the toxins out of the body and fight the cravings we all have.. If you take your weight and divide by 2, you should be drinking that in ounces each day. Now that does not count if you are drinking soda or coffee.. You will need extra water.
If you want help flushing toxins out of your body, warm lemon water in the morning first thing is great to flush the toxins from your liver that was stored up overnight... Also green tea is a great one to help with cravings and help speed up your metabolism.
Water is the best way to go.. Stop the other stuff and you will be surprised at your energy levels and your cravings will drop... Just add some fruit to give it a bit of a zing....