Clean Eating

Nutrition and Eating Clean:

The 80/20 Rule:  Dictates weight loss as being about 80 percent of your diet and 20 percent about exercise. What that means is that your food intake is substantially more important than how much you exercise if you are trying to lose weight.

To lose or gain weight you actually need to eat more, but it will be the good stuff, no processed food.

Clean eating is a way of life it is not a diet.    

Clean Eating Principles:

1. Choose natural, whole foods
2. Eat 5-6 small meals every day.
3. Eat every 2-3 hours.
4. Combine lean protein and complex carbs at every meal
5. Drink at least 2 liters or 8 cups of water each day.
6. Never miss a meal, especially breakfast.
7. Carry a cooler that has all your clean eating foods to help you get through the day.
8. Avoid all over processed, refined foods, particularly white flour and sugar.
9.  Avoid all saturated and Trans fats.
10. Avoid sugar loaded colas and juices.
11. Consume an adequate amount of healthy fats (EFAs) each day.
12. Avoid Alcohol – another form of sugar.
13. Avoid all calorie dense foods containing no nutritional values – empty calories.
14. Add fresh fruits and vegetables into your diet for fiber and vitamins.
15. Portion control is key

Clean Eating Recipes/Cookbook Suggestions:

I recommend the following Clean Eating Recipe Books to help keep you on track and provide you with variety:

·         Fixeduprecipes.net (3 on line recipe books)

·         The Eat Clean Diet Cookbook by Tosca Reno

Below are some clean eating example meals that will give you an idea what a clean eating meal is.    

Remember portion control is Key 

Breakfast:

·         Oatmeal with cottage cheese and cinnamon, mix together and (microwave)

·         Cook up some Eggs and Spinach

Lunch:

·         Turkey sandwich on whole wheat (100 calorie bread) with mustard and lettuce

·         Chicken, sweet potato w/hummus and vegetables

Dinner:

·         Chicken, fish or turkey, with a leafy green salad with light dressing.

Mid-Morning and Mid Afternoon Snacks:

·         Fruit

·         Almond butter with celery

·         Greek Yogurt

·         Small portion of almonds

Nutrition is so important and portion control as well

Clean Food Crush by Rachel
She has amazing recipes and a 30 day clean eating challenge that really works
check it out:
cleanfoodcrusch.com