Are you in a health & fitness crisis?
Visit the 21 Day Fix E.R. (Extreme Results)
This is a FREE online fitness & nutrition challenge group and everyone is welcome
New groups start on the 1st Monday of every month.
Sign up here
Eat Clean - Get Lean!
Clean eating sounds like a pretty simple concept. It shouldn’t be confusing at all. We’ve just gotten
Go in with a game plan
Eating clean is really very easy once you know the basics. The key is being prepared and planning in Where do you start?
How many servings a day? What is a complex carb? Is corn a vegetable? Let’s try to simplify things a bit. Tosca Reno, the author of the Eat Clean Diet has established some basic rules for clean eating. If you follow these principals consistently, you will see results.
Clean Eating - the Dos
- Eat more – aim for six small meals each day.
- Eat breakfast every day, within an hour of rising.
- Eat a combination of lean protein and complex carbs at each meal.
- Eat two to three servings of healthy fats every day.
- Carry a cooler packed with clean foods with you when you’re out.
- Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
- Adhere to proper portion sizes.
Clean Eating – The Don’ts
- Don’t eat processed foods, particularly white flour and sugar
- Don’t eat chemically charge foods.
- Don’t eat foods containing preservatives.
- Don’t consume artificial sweeteners
- Don’t eat artificial foods such as processed cheese slices.
- Don’t consume saturated and trans fats.
- Don’t drink sugar loaded beverages, including sodas and juices.
- Don’t overdo your alcohol intake. Avoid or limit it
- Don’t eat calorie dense foods containing little or no nutritional value.
- Don’t super-size your meals.
Complex Carbohydrates from Fruit and Vegetables
6 portions each day
A portion =
1 cupped handful of fresh fruit such as berries, grapefruit, melon, apples and mangoes or
2 cupped handfuls of vegetables including broth based/vegetable puree soups.
Complex Carbohydrates from whole grains and starchy carbohydrates:
2-4 portions each day
A portion =
1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola
1 handful of cooked cereal
1 piece of whole grain bread or wrap
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash
Lean Protein
6 portions each day
A portion =
1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
1 scant handful of raw, unsalted nuts (also a healthy fat)
2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
1 palm sized portion of lean meats
Beverages
2-3 liters per day of fresh water with no sodium
Clear herbal tea (unsweetened)
Black coffee in moderation
Green/Black tea
Sweeteners: Use in moderation. Avoid Artificial Sweeteners.
Don’t go Ninja!
Remember, you’re aiming at changing your diet for life. This plan isn’t a fad, think of it as a goal. Make small strides towards your goal and after 3-4 weeks you will replace your sacrifices with success. For example, if you drink 2 sodas a day make that your first sacrifice. Week one eliminate soda. Then tackle your trans-fat addiction on week 2. And once in a while, give yourself a cheat day. Remember, it’s okay to enjoy holiday meals – as long as it’s a holi-day not a holi-month!
If you would like even more support please head over to my Team Beachbody site and sign up for a free membership. I’ll gladly provide you with daily motivation and support to help you accomplish your health and weight loss goals!
Are you ready to get serious about your health and get fit for good?
Fill out my online form.
The easy to use Wufoo form builder helps you make forms easy, fast, and fun.
Brenda
