If you are trying to figure out where to start with clean eating here are my 5 suggestions to get you on track!
1. Avoid Added Sugars!
When reading the nutrition label you may find something with a lot of sugar (especially in a fruit based product) If the label reads, Sugars: 20g, that could be all natural sugars so it is important to take it one step further and look at the ingredients, if “sugar” is listed then that means they added sugar to the product, avoid that! Too much sugar and your body will store it and eventually turn it to fat (Exactly what we do not want!).
2. DO NOT discredit certain macronutrients
While some fad diets call for certain limitations on macronutrients like the low carb/high carb diets, high/low fat, lots/little protein; the truth is our body needs all of them! It is unhealthy to rid our body of one. For example, a study published in "Appetite" in February 2009 found that low-carb dieters did worse on a memory test than people following a balanced, reduced-calorie diet. There are many ways you can calculate your daily needs for each based on goals as well as percentages with calories. Keep in mind we adjust quickly to our habits so it’s never a bad idea to switch it up! I can help you with all of that!
3. Plan Ahead
Be consistent with your meals and plan ahead by cooking a bulk amount ahead of time. This is most important if you have limited time on your schedule. They will still taste good and it makes it easy to grab and go! You cannot expect to feel good inside grabbing quick processed junk, instead hold yourself accountable and be prepared with some pre-made and pre-portioned meals! Tupperware is your friend! “Bring fast food to work and nobody bats an eye, bring Tupperware with chicken and vegetables and suddenly everyone cares”. Don’t let what others think hold you back from making the healthiest choices for you!
4. DRINK WATER!!
I posted a picture on Instagram; @celestial_fit with the benefits of water and ways you can infuse it to make life more interesting. For those of you looking to look leaner, or lose some added bloat you need to up your water intake. ¾ a gallon- 1 gallon is a great amount to aim for on the daily. Drinking a lot pre and post workout is really important for your performance and recovery as well!
5. Going out to eat?
Go out with your friends and family! Most restaurants offer lean meats or vegetables or fruits or healthier options. Let’s go through the process:
I am at a breakfast joint what do I eat? Go for some eggs, turkey bacon, or whole grains and wheats or oatmeal even. HERE IS THE IMPORTANT PART: ask for it how you would prepare it at home! DRY (no butter) certain type of milk, or eggs prepared to your liking without added oils, all toppings on the side, no sugar or salt added! Just clarify with the waiter/waitress and they can make it happen.
I am at a nice dinner joint, now what? SAME THING! Try asking for a plain turkey or chicken breast or some plain steamed veggies or anything like that. They key is asking for it our way, do not let the menu change your incentives, you do not want salt added? Ask for it that way! You want fruits/veggies instead of fries? ASK!
|Celeste Rains-Turk; Celestial_Fit International and Building More than Just a Body||