EAT CLEAN FOR OPTIMUM HEALTH & WEIGHT MANAGEMENT

Forget counting calories!  Think about what you are eating and drinking!

EAT MORE – YES MORE!

Eating clean means eating foods that are good for you.  It’s not rocket science and deep down we all really know when we are eating foods that are not good for us, but we carry on regardless.

Eating clean is all about balance.  Focus on fruits, vegetables, protein, grains and control your portion sizes.  It’s also about hydration.  Think of a plant that doesn’t get enough water, it withers and dies.  We humans need water to hydrate us and yet most of us don’t drink enough. 

The benefits of Eating Clean and drinking plenty of water:

You will be healthier, your eyes will be brighter, your skin will glow, you will speed up your metabolism and have loads more energy – so what’s stopping you.

Where do you start?

Eat often!  Now behave!  Eat foods that are good for you often!  Not nibbling away on crisps, salted peanuts, biscuits!

Feeling the need to nibble – like a squirrel, graze on nuts – not salted or fried and in moderation!

Be mindful about your meals and plan ahead.  Planning your meal options makes your shopping more focused to what you need, and you will be less tempted to pick up random items.

The Eating Clean principles include:

            Eat six small meals per day

            Eat breakfast

            Eat lean protein

            Eat two servings of healthy fats

            Include fibre in your eating plan from fruits and vegetables

            Control your portion sizes

            Drink 2 to 3 litres of water every day

Why eat breakfast?              

Breakfast kickstarts your day and boosts your metabolism.  First thing in the morning your blood sugar is low, and breakfast gives the boost needed to make your muscles work and help fire up your brain.

But don’t be reaching for cookies donuts as you dash out of the door!

In line with your Eating Clean plan, be mindful of what you are eating and why.  Fibre keeps you feeling full longer and nothing better than a bowl of healthy grains with low fat milk or porridges.  Or what about a low-fat yoghurt smoothie with fruits and a teaspoon of bran or grains.  Remember to drink a couple of glasses of water.

Lean Protein includes:

            Greek Yoghurt

            Skinless breast of chicken or turkey

            Low fat cottage cheese

            White fish

            Salmon

            Lean beef

            Lean pork

            Tofu

            Beans, lentils and peas

Protein helps regulate your blood sugars and keeps you feeling full as well as supporting body functions like cell maintenance, muscle building and tissue repair.  Lean protein has less than 10 grams of total fat and less than 95 milligrams of cholesterol In a 4 oz serving.

As a key part of your eating plan it helps stop hunger pangs and is a healthy addition to your diet.

Healthy fats include:

          Olive oil

            Fish – salmon, trout, tuna, herrings, mackerel, sardines

            Nuts – almonds, walnuts, pecans

            Avocados

            Seeds – hemp, pumpkin, flaxseeds

Stay Hydrated.  

Simple –  drink 2-3 litres of water per day – but most of us don’t!

Keeping hydrated is essential for every organ and tissue in your body to function properly.

Most of us are dehydrated a lot of the time and this leads to chronic fatigue, headaches and brain fog.

Our bodies are made up of around 60% of water and drinking enough ensures that bodily waste is flushed out, your temperature is regulated and your brain functions.

Creating healthy hydration habits is essential for all of these body functions to operate at their optimum level.

Drink at least one glass of water before every meal

Ultimately, you need to create an Eating Clean plan that works for you – a plan you can stick to and just think – no calorie counting!

Leave a Comment