I get emails frequently saying I hear all the time that I should “eat clean,” but I’m not sure what that means. They tell me they don’t know what to look for and how to start. Here are a few tips and things to DO and NOT do! I hope this helps!
Clean Eating Tips
A lot of my tips are from the book Eat Clean Recharged by Tosca Reno . IT is a GREAT book and I would suggest for you to get a copy! It not only tells you exactly how to get started eating clean but it really gives you the history behind why eating clean is the most beneficial for your body.
Drink a large glass of warm lemon water when you first wake up before you eat breakfast. Lemon water is a natural detox and it also jump starts your metabolism in the am. I use a lemon squeezer and squeeze an entire lemon into my cup and fill to the top with warm tap water. Then, I do not allow myself to eat breakfast until the entire glass of water is gone.
Tip: Lemons tend to go bad quickly so to get the most out of your lemons, squeeze all of the juice into ice cube trays and then just pop them out and go each morning!
Get a lunch tote- Thirty-One sells these great lunch totes that are perfect for packing healthy snacks and meals. On Sunday I always sit down and plan out my meals for the week. I make my grocery list and then I cut up fruits and veggies and portion into serving sizes for the week and put them in snack size baggies for a quick grab and go snack. This is helpful if I am out running errands or at by boys school all day.
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! I’m telling you that it’s full of empty calories and you are not going to lose the weight if you drink soda or juice! Just WATER!
Drink green tea when you are hungry, I noticed that it helps with my cravings especially in the late afternoon or evening! I drink it a lot in the evenings!
Cook extra for dinner and place in containers for lunches throughout the week. We eat dinner leftovers with a salad for almost every week day!
You can replace any foods so long as you replace a complex carb with another complex carb ect. So if you don’t like banana’s replace them with an apple. If you don’t like almonds replace with all fresh ground peanuts!
EAT CLEAN PRINCIPLES
1. Eat six small meals a day. Eat every two-and-a-half to three hours. I had to set the timer on my watch to remind me when to eat! Now that I have been doing it for so long my body just tells me that its time to eat! My husband always jokes that I eat non stop all day long! And I DO!!!
2. Eat breakfast everyday, within an hour of rising. So give or take when you exercise. I exercise first thing in the morning and I don’t eat before hand. I workout, grab a shower and then make breakfast. I always have a warm glass of lemon water each morning as my wake up and detox! I squeeze 1/2 or a whole lemon into a glass of warm water. I make it a rule that I cannot eat my breakfast until I drink the entire glass of water. (A tip I learned from my coach)
3. Eat a combination of lean protein and complex carbohydrates at each meal. A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish. A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomatoes just to name a few.
4. Eat sufficient (two or three servings) of healthy fats every day (evoo, avocado)
5. Drink two to three liters of water each day. I make this a MUST! If you want to lose weight then you must drink a lot of water each and everyday. If you do not drink enough water you body actually holds onto water weight. Drinking water speeds up your metabolism and helps you lose weight.
6. Carry a cooler packed with clean foods. I’m getting more into the habit of always having a cooler packed whenever I leave the house. Even if I am pretty certain that I am going to be home before my next snack or meal I still throw in an apple and a handful of unsalted almonds and a bottle of water. Sometimes our “Mom Errands” take up more time than we think. It is super easy to throw in a baggie of 1 scoop of Shakeology and your shaker cup. Then you are never left scrounging for a meal or a drive through to go to. You always have a healthy snack or meal to hold you over!
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 depending on your weight. I suggest not relying to heavily on juices. I would aim to get your servings of fruits and veggies each day from actually eating them. This way you get the added fiber from the skins of the fruits! Juices more often than not have added sugars and additives that our bodies do not need.
8. Adhere to proper 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.
If you are doing the 21 Day Fix follow those guidelines for that program!
TOP 10 THINGS TO AVOID
1. Sugar, white flour and over processed foods. Bread at the bread table when you are out to eat. Especially when I was trying to lose the weight I would avoid bread at all costs. I even avoided Ezekiel bread or most starchy carbs.
2. Artificial sugars- EQUAL OR SWEET N LOW ARE NOT GOOD FOR YOU! I recommend Agave nectar and honey if you need to sweeten something. Even then I still think you should use it sparingly. Again, sugar is addictive and the more you have the more your body will crave it!
3. Sugar-loaded beverages such as soda and juice- NONE, ZILCH ZERO!!
4. Super sizing your meals or portions- If you are at a restaurant always ask for a box and take half of it home! Restaurants are known for their oversized portions. Even if it’s a healthy meal that does not give you permission to throw your rules out the window! You can eat the right kinds of foods and have to much and still not see results.
5. Alcohol, try your best to limit. My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!
Alcohol is full of sugar and empty calories so you need to ask yourself, is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!
6. Chemically charged foods- So this mean smart ones, lean cuisines or any other processed meals. Take a look at the labels on your food. If there are more than 3 ingredients and you don’t understand what they are then you probably shouldn’t buy it!
7. Foods containing preservatives
8. Artificial foods. Prepacked meals tend to use artificial flavorings and preservatives to help it have a longer shelf life. Like processed cheese, once again your body holds onto bad fats, don’t forget to choose options like fresh mozzarella or feta cheese.
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. Make a larger dinner for lunch leftovers
5. Keep your pantry stocked with staples. Staples in my pantry are plain unsalted rice cakes, all
natural peanut butter, almonds, cashews, flaxseed, and olive oil! If I run out of fresh fruits and
veggies I turn to rice cakes with peanut butter!
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
DON’T Supersize it
Eat smaller portions or even go with a side salad instead of fries
Ask for condiments on the side
Order Veggies and Fruit
Order a salad without dressing, order a side salad with your burger and load your burger with veggies like lettuce and tomatoes
Premium Southwest Salad with Grilled Chicken, 290 Calories, 8g fat, 680mg Sodium
Regular hamburger, 250 calories, 9g fat, 520mg sodium
Grilled Honey Mustard Snack Wrap plus small fries, 480 calories, 20g fat, 810mg Sodium
Egg White Delight McMuffin, 250 calories, 8g fat, 770mg sodium
Plain Garden Salad, 80 calories, 405g fat, 110mg sodium
Apple Slices, 25 calories, 8g fat, 0mg sodium
Tendergrill Chicken Garden Salad with low-fat or fat-free dressing, 220 calories, 7g fat, 1,080 sodium
BK Veggie Burger (no mayo), 20 calories, 8g fat, 840 mg sodium
Whopper Jr (no mayo), 290 calories, 12g fat, 800mg sodium
6 inch 9-Grain Wheat Bread turkey breast or ham sub with lettuce, tomatoes, onions, green peppers, cucumbers, apple slices and water. No dressing or cheese on sandwich, 385 calories, 5g fat, 880mg sodium
6″Subway Veggie Delite on Italian Bread, 230 caloires, 3g fat, 500mg sodium
Oven Roasted Chicken Salad with tomaties, green peppers, onions, olives and cucumbers with honey-mustand daressing plus yogurt parfait, 400 calories, 5.5g fat, 675 mg sodiu.
Kentucky Grilled Chicken Brest plus mashed potatoes (without gravy) 310 calories, 10g fat, 1,260mg sodium
Original Recipe Chicken Breast (without skin or breading) with sides of green beans and three bean salad, 240 calories, 2g fat, 1,060mg sodium
Honey BBQ Sandwich, 280 calories, 3.5f fat, 780mg sodium
Jack in the Box
Asian Chicken Salad with Grilled Chicken Strips, 160 calories, 1.5 g fat, 380mg sodium
Chicken Fajita Pita (hold the salsa), 300 calories, 9g fat, 1,090mg sodium
Fresco Steak Burrito Supreme plus black beans, 430 calories, 10.5g fat, 1,260mg sodium
Fresco Chicken Soft Taco plus pinto n’ cheese, 330 calories, 10.5g fat, 1,140mg sodium