Wednesday, July 30, 2014

Clean Eating - How do I get started? Best for Long Term Results


I speak to many people who want to eat clean but they just don't know where to start. Well I was right there too! It seemed overwhelming, and I had no idea what to do - so I would just give up. How many servings  do I have per day! What the heck is a complex carb, is a tomato a vegetable or a fruit? I am hoping this will be easy to understand and I can put all your fears to rest.

There are many different types of Clean Eating designs. Of course what many people who decide to eat clean start to do this for is to loose weight, or maintain what has already been done. So that is the focus today. This is the type of plan I use, and will continue to use.


Ok, so What is this Clean Eating Anyway?

The goal is to make this your lifestyle change. Do this all year round for steady, healthy weight loss, as well as use this for your maintenance when you reach your goal. Reason being, when your body begins to approaching its healthy weight, you will find that weight loss will stop or slow down.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts. Make sure mentally you are in a good place that you know you can limit yourself without feeling lke its torture. Also, you want to make sure you are strong enough to not overdo it! Unhealthy sugars and fats are not recommended.

How to start

MAKE A PLAN! If you fail to plan, plan on failing.

TO DO:
  • Eat more- eat six small meals each day. Yes! 5-6 meals a day! 
  • Eat breakfast every day, within an hour of rising.
  • Eat a combination of lean protein and complex carbs at each meal
  • Eat sufficient (two to three servings) healthy fats every day.
  • Carry a cooler packed with clean foods each day.
  • Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes and Adhere to proper portion sizes.
TO AVOID:
  • All over-processed foods, particularly white flour and sugar.
  • All chemically charge foods - if you dont know what the label says put it back and walk away.
  • Avoid foods containing preservatives.
  • Avoid artificial sugars. The quicker you cut this out, the faster your body will stop craving it
  • Avoid artificial foods such as processed cheese slices.
  • Saturated and trans fats.
  • Avoid sugar loaded beverages, including sodas and juices, even the stuff you add to water like Crystal Light
  • Do your best to limit alcohol intake, wasted calories with no nutritional value.
  • Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
  • Avoid super sizing your meals.
Complex Carbs

Carbohydrates should provide the majority of the calories you eat each day — between 45 and 65 percent. Carbohydrates are an important fuel; as the body digests them, it converts them into glucose, or blood sugar, for energy. With so many calories coming from this carbs, it’s important to know about the choices available to you and pick the carbohydrates that promote cardiovascular health. Now there are good carbs and bad carbs so be prepared and know the difference.

“Good” carbs are foods in their natural form that provide the nutrients and fiber that are missing from refined products. Top complex carbohydrate choices include whole grains, beans, vegetables, and fruit — all of which are good for you. “Bad” carbs typically are carbohydrates that provide sugar (usually added sugar as opposed to the natural occurring sugars in foods like fresh fruit and milk) with few or no nutrients. These processed, refined foods can run the gamut from soda to doughnuts to white bread. Bad carbs usually present two problems: They don’t promote good health and they keep you from eating foods that do.


Complex Carb Choices for your Health

There is a wide variety of good carbohydrate choices that getting them into your diet should be easy. Make it a priority.
Fruits and vegetables. These are great low-calorie sources of carbohydrates, packing in vitamins and minerals and, when eaten in their most natural form, fiber — that’s why you’ll get more value from eating fruits whole rather than fruit juices. The Dietary Approaches to Stop Hypertension (DASH) study found that a diet high in fruit and vegetables reduced blood pressure. People who eat more than seven servings a day have a far lower risk of developing coronary heart disease (angina or a heart attack) or stroke. The DASH plan suggests consuming between four and five half-cup servings each of vegetables and fruit each day.

The most protective foods are:
  • green, leafy vegetables, such as spinach, watercress, and kale
  • vegetables, such as broccoli and cauliflower
  • citrus fruits including oranges and grapefruit, apples, mango, melons
  • other fruits and vegetables with a high vitamin C content, like black currants, kiwi fruit, and red peppers
  • Broth based /vegetable puree soups - stay away from store bought soup

A diet rich in fruits and vegetables can also lower LDL cholesterol. Keep the starchy vegetables like potatoes to a minimum; when you do have them, eat the skin for its fiber and choose sweet potatoes for their vitamin A.

Whole grains. Grains such as wheat, barley, and rye are either used intact in foods or mechanically broken apart during the milling process. Stay away from anything that has been milled. This refining process leaves the white, starch-rich remains of the grains with much less nutritional value. Bran content seems to be a particularly essential component in lowering cardiovascular disease risk.

Of the six 1-ounce daily servings recommended from the grain food group, at least three should be whole grains, and the closer to six whole grain servings the better. Choices include whole wheat pasta and bread, brown rice, and whole grains like quinoa, barley, and bulgur that make great side dishes. Or start your day with oats or an all-bran cereal.

Legumes, dried peas, and beans. Vegetables classified as legumes, such as beans and peas, should also be eaten nearly every day, as ingredients in soups and stews or tossed into a heart-healthy salad. A major study showed they can decrease the risk of cardiovascular disease and coronary heart disease when eaten regularly.
Beverages:

2-3 liters per day of fresh water with no sodium, you infuse with lemon, lime, mint, orange
Clear herbal tea (unsweetened)
Black coffee in moderation
Green/Black Tea 

Sweeteners: Use in moderation. Avoid Artificial Sweeteners.

Agave Nectar
Maple Sugar Flakes
Rapadura Sugar 

If you would like even more support please head over to my site and sign up for a FREE account and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals! I have lost 40 lbs to date with clean eating and regular exercise. No starvation just healthy whole meals.