Monday, August 11, 2014

Clean Eating Tips That Worked for ME



It seems as though exercising is a fairly easy task to accomplish but eating the correct amount of foods and what exactly to eat are the most difficult things for people to master. So in an effort to ensure that everyone in my challenge groups have all the tools they need to succeed I decided to educate as much as I possibly can. I am open to calls, emails, face to face meetings, texts - anything I can do to be there for you!

First and foremost, if you do not own a copy of "Eat Clean Recharged" by Tosca Reno go out and get your copy now. It not only tells you exactly how to get started eating clean but it really goes into the history behind why eating clean is the most beneficial for your body. There are so many areas that Tosca touches upon in the book that were like "ah ha" moments for me!

Portion sizes- Tosca's strategy does not count calories or points. Instead it talks about how you can simply follow correct portion sizes and pairing the correct foods together. So it is very easy to stick to the correct plan because you don't need any fancy sliders to figure out your calories or scales to measure your food. A serving of protein is the palm of your hand. A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful.

If you follow the correct portion sizes you will stay on track and are less likely to over indulge. I literally measure out my fruit in the morning for my oatmeal by scooping out 2 handfuls and tossing into the oatmeal.

Drink a large glass of warm lemon water when you first wake up before you eat breakfast. Lemon water is a natural detox and it also jump starts your metabolism in the am. Use an entire lemon and squeeze into your cup and fill to the top with warm tap water. Then, what I do is not allow myself to eat breakfast until the entire glass of water is gone.

Tip: Lemons tend to go bad quickly so to get the most out of your lemons, squeeze all of the juice into ice cube trays and then just pop them out and go each morning!

Get a lunch tote - I like Pack It. You put it in the freezer, and it stays cold the entire next day - thus keeping your food fresh. On Sunday I always sit down and plan out my meals for the week. I make my grocery list and then I cut up fruits and veggies and portion into serving sizes for the week. I measure out all my sides as well. If I plan on having some hummus with my veggies, or all natural PB with some fruit and nuts. Then, if I am out doing errands I always pack a snack and even an extra one! I always throw in my shaker cup and shakeology because you can always find water somewhere! I am never stranded and starving, I try to be as prepared as possible! It is really important to never let yourself get to the ravenous stage because then you will want to eat everything in sight! This has been my saving grace when there were no healthy alternatives at a party, or some sort of function.

Carry a refillable bottle with water everywhere you go. You can add lime, lemon, cucumber and strawberries to your water to give it flavor. NO SODA OR JUICE! I'm telling you that it's full of empty calories and you are not going to lose the weight if you drink soda or juice! Just WATER!

Drink green tea when you are hungry, I noticed that it helps with my cravings especially in the late afternoon or evening.

Are you the type of person that needs something sweet after dinner? In my home growing up, we always had dessert after dinner. That was "our reward" for eating all of our food! * DO NOT USE FOOD AS A REWARD! Eat to live, do not live to eat!! So what I do now is if I really feel the need for something sweet, I will have a cup of fruit and drizzle some raw honey on it. Or I will take some frozen shakeology I have made and it is like an icy!

Buy in bulk I go to BJ's, Trader Joe's, Whole Foods, and buy larger quantities using my coupons. I will cut everything up and freeze it till I need it!

Another thing that I do all the time is cook extra chicken, or extra chop meat. It is good for lunches or dinners to throw on a salad, or even in a wrap. Every Sunday (or whatever day you are going to use as your prep day) that is the day everything is cooked and prepped.

You can replace any foods so long as you replace a complex carb with another complex carb ect. So if you don't like banana's replace them with an apple. If you don't like almonds replace with all natural pb!

I have seen this so many times and it is so true!!

BODY BEAUTIFUL/BODY HEALTH FORMULA
80% nutrition + 20% exercise = body beautiful/body health

EAT CLEAN PRINCIPLES

1. Eat six small meals a day. Eat every two-and-a-half to three hours. In the beginning, I literally had to set the timer on my phone to remind me when to eat! Now that I have been doing it for so long my body just tells me that its time to eat! My husband, my friends, my kids..all laugh at me and always joke that I eat non stop all day long! (I really do!!!)
2. Eat breakfast everyday, within an hour of rising. So give or take when you exercise. I exercise first thing in the morning and I don't eat a huge meal before hand. I drink my lemon water, have a half of an english muffin with a tsp of sunflower seed butter. Then I tackle my workout, have a piece of fruit - jump in the shower. Then my daily errands and work needs to start! I drink my Shakeology, and about 2 hours later I am having my mid morning snack.
3. Eat a combination of lean protein and complex carbohydrates at each meal. A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish. A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomoatoes just to name a few.
4. Eat sufficient (two or three servings) of healthy fats every day (nuts, avocado)
5. Drink 1/2 your weight in water each day. I make this a MUST! If you want to lose weight then you must drink a lot of water each and everyday. If you do not drink enough water you body actually holds onto water weight. Drinking water speeds up your metabolism and helps you lose weight.
6. Carry a cooler packed with clean foods. Even if I am pretty certain that I am going to be home before my next snack or meal I still will take an apple and a handful of unsalted almonds and a bottle of water with me just in case. It is super easy to throw in a packet of shakeology and your shaker cup. Then you are never left scrounging for a meal or a drive through to go to. you always have a healthy snack or meal to hold you over!
7. Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes. Limit your starchy complex carbs to two to four servings each day. I suggest not drinking juices. It is wasted calories, and to much sugar. Get your servings of fruits and veggies each day from actually eating them. This way you get the added fiber from the skins of the fruits!
8. Adhere to proper portion sizes.

TOP 10 THINGS TO AVOID
1. Sugar, white flour and over processed foods. 
2. Artificial sugars.
3. Sugar-loaded beverages such as soda and juice.
4. Super sizing your meals or portions.
5. Alcohol, try your best to limit. My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water! 
6. Chemically charged foods (smart ones, lean cuisines or any other processed meals) Take a look at the labels on your food. If there are more than 3 ingredients and you don't understand what they are then you probally shouldn't buy it!
7. Foods containing preservatives
8. Artificial foods such as processed cheese slices.
9. Saturated and trans fats.
10. Anti foods, calorie dense foods with no nutritional value.

TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU
1. Pack a cooler everyday
2. Carry a water bottle everywhere
3. Make a shopping list and stick to it.
4. Prepare planned leftovers
5. Keep your pantry stocked with staples. (plain unsalted rice cakes, all natural peanut butter, sunflower seed butter, almonds, cashews, raisins, flaxseed, chia seeds, coconut oil, cinnamon, romaine lettuce spinach, bananas, and olive oil) 

TOP FIVE EXERCISE TIPS
1. Set realistic goals for yourself-weekly, monthly and yearly.
2. Train all of your major muscle groups, arms shoulders, chest, back, legs and abs.
3. Challenge yourself-vary your routine every few weeks.
4. Keep cardio fun-try new activities
5. Stay focused-put your mind into your muscle.



If you would like more information on how you can transform your lifestyle with eating clean please message me at fitnessfocusedmomma@gmail.com or go to www.teambeachbody.com/kpalapoli315 and create a free account and together we can reach your health and fitness goals one day at a time!