Sunday, April 14, 2013

Becoming a Clean Eater in 5 Weeks

Your diet is 80% of your results when starting a new fitness plan. You can go to the gym and workout hard but if you come home and fill your body with a bunch of junk you are defeating the purpose and will never achieve the goals you have set. That's why following the clean eating plan and creating your meal plans each week is so important.

Today is Sunday and I plan to write my meal plan out, grocery shop, and batch cook and prep all of my meals needed for the week. This promises success. All I have to do is reach in the fridge and pull out my meals. No thinking necessary! Quick and ready to go.

However, if you aren't ready to just go cold turkey and completely commit there are ways of eliminating foods each week until you get to where you need to be. Slow and steady wins the race. You can become a clean eating in 5 weeks

This is not like any other "diet". In fact, it's not a diet at all, Clean eating is meant for life. It's a lifestyle change. You will no longer go on those crazy starvation diets or yo-yo dieting. This is the real deal. I eat clean 90% of the time and once a week I have a FREE MEAL of my choice. It's that simple. If you are really serious about losing weight and doing it the right way. Get with me and I can help yo create a meal plan or help you learn to become a clean eater by sharing some of my tips and tricks of success.

So, let's take it SLOW and STEADY! 
WEEK ONE of your new LIFE and PLAN work on eating 5-6 small meals a day and adding in REAL FRUIT and VEGGIES to every meal. Your body needs and craves the REAL DEAL and when you don't give it what it craves you are just going to be hungry all day. Cravings will decrease and you will be full much quicker. I know some of us don't like veggies and this is why I LOVE my Shakeology. Packed full of veggies and fruits but taste like a milk shake. If you are having trouble getting in all of your servings of fresh fruit and veggies this nutrition shake is PERFECT for you and a great stepping stone to getting you on the right track.  One the other hand -- I use to be one of those that didn't really like her veggies. The more I eat them the more I like them and there are ways to make to make them to taste good with out adding on a bunch of extra crap. I love baking my veggies and sautéing them with a little extra virgin olive oil and spices - SALT free of course. I love the Mrs. Dash seasonings.

Tips: Use fresh fruit instead of jams and jellies
         Add veggies to your wraps and sandwiches - They can be cooked or raw! Add in some beans or grilled chicken and your favorite light dressing (or my personal favorite avocado and hummus) and you are ready to go. Load up on the veggies you can never go wrong or have too many. Cucumber, spinach, onions, mushrooms, bell pepper, carrots, lettuce, tomatoes, zucchini, squash, broccoli.... the options are ENDLESS! Instead of chips have a handful of carrots or grapes. 

WEEK TWO Ditch the fast food!! Fast food claims to be healthy but NOPE! It's not. NO WAY! Fast food is cheap and over processed. TOO much salt and extra un needed JUNK in their food. Make your meals at home it's cheaper and healthier.

Tips: Use Sunday as a day to prep and you can just grab and go. Batch cook a few meals and portion them out and get a cooler to take along with you. Who says eating healthy can't be fast. You really just have to PLAN .. Plan ahead and it will be SO simple. 

WEEK THREE: Give up all your white breads and grains!! It's time to SWITCH OUT! Switch your white bread for 100% whole wheat bread. Switch white rice for brown rice or quinoa. If you don't know what quinoa us it's an amazing seed that is PACKED with protein and to me, it taste pretty similar to rice but is SO much healthier. That tiny seed is a protein powerhouse and is loaded with some vitamins and minerals your body needs. Switch your pasta for whole grain pasta. These are easy swaps that will make a HUGE IMPACT!

WEEK FOUR: Use a fruit or veggie as a base of EVERY snack. You want to make sure that you have a complex carb and a protein at every meal. Example: An Apple (complex carb) and 1 tbsp of peanut butter or almond butter (protein). Light string cheese (protein) and 20 grapes (complex carb), cottage cheese (protein) and pineapple (complex carb), Apple (complex carb) and 14 almonds(protein), 0% fat greek yogurt(protein) and blue berries (complex carb) drizzle some honey and cinnamon on top for some extra sweetness. These are just a few snack examples to get you that perfect balance and to get more veggies and fruits in your diet. 

WEEK FIVE: NO SUGARY DRINKS or SODA! Cut the soda. In fact start weeding it out at week one. If you drink more than one soda a day, decrease the amount you drink each week. So if you drink 2-3 a day now ... turn that down to 1 a day.. and then slowly each week to only 1 every other day until you are able to cut it out completely. No more Juice either. These are LOADED with sugar and empty calories. Just omit it. It's not worth it.

Stay clear of the over processed junk, keep it fresh and clean, and shop on the outer corners of the store!! It's that simple! You will have so much more energy, think clearer, and all around just feel better.

You can totally change your life and learn how to eat clean in 5 weeks. You don't have to change your life in an instant but making small changes each week to get you there! You and I - WE GOT THIS! Tomorrow is MONDAY no better day to start. SO let's do this. If you need any help or support, consider joining my FREE Fitness Team!

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