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1. Choose whole, natural foods and seek to eliminate or
minimize processed foods.
Processed foods are anything in a box, bag, can, or
package, and although there are always a few exceptions to the rule (like a bag
of fresh green beans), the majority of your foods should be fresh.
2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up
your intake of whole grains like brown rice, millet, amaranth, and quinoa.
Beans and legumes are also important. Clean sugars include honey, maple syrup,
and dehydrated sugar cane juice. ****
Refined Carbohydrates
Refined carbohydrates are sometimes called “white foods”.
These include sugar, white bread, white rice, and many pastas, baked goods and
cereals. Refining is the process of removing water, fiber and nutrients from natural
grains. This helps to concentrate taste and improve shelf life. Unfortunately,
these foods are not very healthy for the body. The sugars in refined foods are
concentrated and eating them can cause blood sugar levels to spike. This can
lead to symptoms of increased appetite, irritability and fatigue. Blood sugar
fluctuations can also cause the body to store more excess calories as fat.
Eating refined carbohydrates can also lead to nutritional deficiencies. The
nutrients needed by the body to utilize the sugars in carbs are lacking in
refined carbohydrates, which forces the body to dip into its own reserves.
Unrefined Carbohydrates
Basically, any food that hasn’t been altered from its
natural state is considered unrefined. Natural whole grains like wheat, oats
and barley have high fiber content and important nutrients. Fiber is important
because it slows the absorption of sugar from carbohydrates and helps to
stabilize blood sugar levels in the body. Most Americans are consuming a
fraction of the fiber they should be getting in their diets. Look for “100
percent whole grain” on the label, when purchasing breads, pastas and other
processed foods.
Fruits and vegetables are good sources of unrefined
carbohydrates. Although fruits are high in simple sugars, they’re an excellent
source of vitamins and minerals, and most contain a good amount of fiber.
Vegetables are wonderful sources of unrefined, complex carbohydrates. Some have
such a high fiber content that they are considered “negative calorie” foods.
Your body will burn more calories digesting these foods than the amount of
calories that they contain. Be sure to incorporate beans, lentils and other
legumes into your diet. They’re a great
source of unrefined, complex carbohydrates that’s also high in dietary fiber
and protein. Filling up on these high fiber carbohydrates will help you to curb
your hunger pangs, while providing much needed nutrition to the body.*****
3. Include some protein, carbohydrate and fat at every
meal.
Most of us typically do well with carbohydrates and fat,
but we often lack protein, especially in the early part of the day, like at
breakfast and lunch. Protein is an important muscle-builder, and it can also
help curb your appetite. When eaten throughout the day, it keeps us feeling
full longer. Be aware of the kinds of meals you put together and space out your
protein.
Clean eating sample menu
Breakfast
Bowl of porridge made with water and topped with a
handful of blueberries, strawberries and spoon of low-fat natural yoghurt.
Mid morning
Piece of fruit and a small handful of unsalted almonds.
Lunch
Grilled chicken breast with a large salad and a drizzle
of olive oil and lemon juice with a slice of homemade bread made from
wholewheat flour.
Mid afternoon
Bowl of homemade vegetable soup.
Dinner
Grilled salmon steak with boiled new potatoes and steamed
veg. Plus a bowl of fruit salad topped with low-fat natural yoghurt.
4. Watch out for salt, and sugar.
This is easier than you think, particularly if you’ve cut
out processed foods, which are responsible for most of our excess calories and
high levels of sugar, and salt. Clean foods are usually naturally low in all of
these ingredients.
5. Eat five to six small meals throughout the day.
This usually pans out into three main meals and two or
three hefty snacks. Eating this way prevents you from skipping meals and
overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.
6. Don’t drink your calories.
High calorie drinks like specialty coffees and soft
drinks, on average, tack on an extra 400 to 500 calories a day. Choose water
first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks:
low-fat or skim milk and 100 percent fruit juice diluted with sparkling water.
Drink half body weight in oz each day.
7. Get moving.
Regular physical activity is a must for many reasons. Not
only does it decrease fat, strengthen and build muscle, and help you burn more
energy at rest, it keeps your heart, lungs, and bones healthy and strong.
And we can help in that area.
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Until Next time!
Keep healthy, keep safe and keep going!
Have an awesome day!
♥Fit~NOW~Girl♥
If You Are A Women And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas and 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
As Well As Enter To Win A Free Year of Boot Camp
at our website http://www.LadiesFitnessTraining.com!
♥Fit~NOW~Girl♥
If You Are A Women And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas and 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
As Well As Enter To Win A Free Year of Boot Camp
at our website http://www.LadiesFitnessTraining.com!
