Abs are made in the kitchen! You can exercise all you want but if your diet is full of processed junk you will never get the results you want and deserve.
What is clean eating?? Clean eating is ditching the chemicals in food and eating food in it's closest state to nature. So in other words if you can't pronounce it... don't eat it!
Step 1: Clean out your pantry!! Get rid of those prepackaged snacks, meals, and drink mixes. If they aren't there you can't eat them.
Step 2: Plan your meals! Surf the internet for clean eating recipes. The Gracious Pantry is a wonderful resource I have found to be quite helpful. Tosca Reno also has written several very helpful cookbooks on clean eating. Now sit down once a week and plan out your meals. While you are eating clean you need to plan on 5-6 small meals per day. This keeps your metabolism revved up.
Step 3: Stock up on essentials. The rule here is to stick to the outside isles at the grocery store. Stock up on fresh fruits and vegetables (don't forget seasoning items found here like fresh herbs, onions garlic). If you cannot afford all fresh fruits and vegetables, or like me can't go shopping often enough and things go bad, try to buy frozen instead. Frozen mixed berries and spinach make great additions to morning smoothies. Locally raised, hormone free meat is the best for you but can be expensive. So try to buy what you can reasonably afford. When it comes to dairy products I personally prefer unsweetened vanilla almond mild. Soy milk and coconut milk are also great options. I stock up on plan Greek yogurt. You can use it as a substitute for mayonnaise and sour cream. It is a good addition to smoothies and great as a snack with some fresh fruit. Nonfat or low fat cottage cheese is a high protein snack as well that is great with fruit. Now we have to battle the inner isles. (This is where temptation is the greatest so I recommend always having a grocery list that you do not deviate from!!) Here you only need a few things: brown rice, oatmeal, quinoa, natural peanut butter, olive oil, almonds, walnuts, pistachios, and flax (oil or ground). You may also need to purchase seasonings. If you have a spice rack you probably have enough of the good stuff to make flavorful recipes. Local fresh honey is a good sweetener to have on hand.
Results show that consistency is key to success with clean eating. The most successful clean eaters are those that stick to the same general menu. I apparently am the exception here. I need variety. If I don't spice things up I won't want to eat them. But do here whatever works for you.
Great Read Aleart! - Get Eat Clean
Recharged by Tosca Reno
·
Watch your portion
sizes
·
Drink a large glass
of warm lemon water when you first wake up before you eat breakfast, it is a
natural detox. I squeeze 1/2 lemon in warm water and drink it while I
make my breakfast. Then, I don't allow myself to eat anything until I
drink my water!
·
Get a lunch tote
·
Carry a refillable
bottle with water everywhere you go. You can add lime, lemon, cucumber
and strawberries to your water to give it flavor. NO SODA OR JUICE!
·
Drink green tea when
you are hungry, I noticed that it helps with my cravings especially in the late
afternoon or evening!
·
For dinner I will cut
up a bowel of fruit and leave it on the table for something sweet after dinner
for the rest of the family. I usually don’t eat it unless I can’t resist.
·
Buy in bulk, I go to
McGinnis and sisters and buy their 10lb bag of chicken and cut it up into palm
size pieces and freeze.
·
Cook extra chicken
for your lunches on Sunday or whenever you get a chance.
·
Also, cook extra for
dinner and place in containers for lunches.
· You can replace any
foods so long as you replace a complex carb with another complex carb
ect.
BODY
BEAUTIFUL/BODY HEALTH FORMULA
80%
nutrition + 10% exercise + 10% genetics = body beautiful/body health
EAT CLEAN PRINCIPLES
1. Eat six small meals a
day. Eat every two-and-a-half to three hours.
2. Eat breakfast
everyday, within an hour of rising.
3. Eat a combination of
lean protein and complex carbohydrates at each meal
4. Eat sufficient (two
or three servings) of healthy fats every day (evoo, avocado)
5. Drink two to three
liters of water each day.
6. Carry a cooler packed
with clean foods.
7. Depend on fresh
fruits and vegetables for fiber, vitamins, nutrients and enzymes. Limit
your starchy complex carbs to two to four servings each day.
8. Adhere to proper
portion sizes.
PORTION SIZES
Protein: palm of one
hand
Starchy complex carbohydrates: What can fit
into one cupped hand
Complex Carbohydrates
from fruits and vegetables: What can fit into two cupped hands together
Healthy Fats: One scant
handful of nuts, 1 to 2 tbsp of oil.
TOP 10 THINGS TO
AVOID
1. Sugar, white
flour and over processed foods
2. Artificial sugars
3. Sugar-loaded
beverages such as soda and juice
4. Super sizing
your meals or portions
5. Alcohol, try your
best to limit.
6. Chemically charged
foods
7. Foods containing
preservatives
8. Artificial foods such
as processed cheese slices
9. Saturated and trans
fats
10. Anti foods, calorie
dense foods with no nutritional value.
TOP 5 WAYS TO MAKE
EATING CLEAN EASIER FOR YOU
1. Pack a cooler
everyday
2. Carry a water bottle
everywhere
3. Make a shopping list
and stick to it
4. Prepare planned
leftovers
5. Keep your pantry
stocked with staples
TOP FIVE EXERCISE
TIPS
1. Set realistic
goals for yourself-weekly, monthly and yearly.
2. Train all of your
major muscle groups, arms shoulders, chest, back, legs and abs.
3. Challenge
yourself-vary your routine every few weeks.
4. Keep cardio fun-try
new activities
5. Stay focused-put your
mind into your muscle.
EATING OUT TIPS
McDonalds
Garden fresh salad
with warm crispy chicken and balsamic vinaigrette and water.
McDonalds chicken
fajita, apple slices without Carmel dipping sauce and water
Burger King flame
broiled hamburger and BK side salad with no croutons or dressing and water.
Wendy’s home style chicken
go wrap, plain baked potato and water
Subway 6 inch turkey
breast or ham sub, apple slices and water. No dressing or cheese on
sandwich!
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