Monday, October 20, 2014

Key Tips to Get you Started on The Straight and Narrow Clean Eating Path

Here Are Some Real Life Tips to Get You UP and GOING!

Anytime you start a new exercise routine it is key to make sure you are doing a few important things! The number 1 most important thing is that you need to eat enough! Many people believe they need to eat less in order to loose weight and get healthy. That couldnt be more false!!! You need to make sure you are fueling your body with good food and enough good food to get you through the day. Chances are if you are hungry, tired or lacking energy you are not eating enough food and/or the right kind of food!

You are going to be eating a lot more when you start eating clean but don't let that scare you. When I made the DECISION to eat clean, and get healthy - my first week I was like "WOW this is more food than I have eaten in a month combined!" For example 6 egg whites sounds like a lot but it is only 99 calories. Not very much at all. You are going to be eating more nutrient rich and dense foods which will fill you up quicker!

Eat your first meal within an hour of waking. If you are like me and workout first thing in the morning you have 2 choices. You can have something small when you wake up like a banana or a half of an english muffin and a glass of water, then tackle your workout or you can go straight to drinking your pre-workout formula like E & E and get your sweat on. I prefer to include both options!! Immediately following my workout I shower and head to the kitchen to make myself a clean breakfast. Usually its my favorite meal of the day SHAKEOLOGY!  Then I prepare my morning snack which is my oatmeal or egg whites, and any times I will combine that and make a pancake! If I do not work out first thing in the morning then I always eat within an hour of waking. I drink my warm lemon water first before I even eat. Lemon water is a wonderful way to detox and jump start your metabolism for the day. I read about this tip in Tosca Reno's Eat Clean ReCharged book and have been doing it ever since.

  • Plan ahead. Designate a food prep day! In case you don't know by now, I do this religiously every Sunday. (Saturday night if I know my Sunday is going to be crazy) I may not get it all done in one day but I do make the time to plan out my meals. I pre-portion my snacks, make my menu and stick it on the fridge. I have my food ready to go so that I am never left in a position where I have to make a bad food choice. Planning ahead it KEY to success!! I can't stress this enough! Below is a list of great food choices!
  • Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale. I myself have not wrapped my head around weighing. I prefer to use the containers from my soul mate fitness and health program the 21 Day Fix. It makes everything fool proof! It is so important to know that you are eating the correct portion sizes. This is the one thing that everyone will tell me that they slip up with at first. It's so hard to know exactly what a proper portion size is. So take some time to weigh your food, measure out 4-6 oz meat, 2 cupped handfuls of fruits and veggies and 1 cupped handful of starchy carbs so you know what it feels and looks like! It will greatly improve your success with your diet. 
  • Eat every 3 hours (usually 5 to 6 times a day) This is the secret to speeding up your metabolism!!! People who eat small frequent meals throughout the day paired with a complex carb (fruits and veggies) and a protein are less likely to over eat and do not have spikes in blood sugar levels throughout the day. When you make a point to eat every 3 hours you are constantly fueling your body with energy! We NEED energy to do our workouts and function properly! So set a timer on your phone or watch and EAT when it goes off. Even if you are not hungry! I promise you will lose weight this way.
  • Drink lots of water!!!! I always have my refillable water bottle beside me! If not, then I grab a bottle of water. I also set reminders on my phone to keep chugging all day long! Sometimes we are really busy and making sure we are hydrated falls to the waste side. You can add some lemon, orange, cucumber or berries to flavor your water. Hydration is key to keeping your metabolism burning and your weight loss on the straight and narrow.
  • Take a multivitamin and if you are lifting weights it may be a good idea to add in some calcium. 
  • Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)
  • Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!
  • Very Important Note: No starchy carbs after 7 pm or at least 3 hours before bed. Limit fruit to twice daily, berries first thing in the morning and then a full citrus serving or banana after a workout with your meal replacement shake. Carry a small apple in your bag at all times in case an energy slump hits!

As always if you need any help designing a fitness program to meet your needs or help with your nutritional needs I would be glad to point you in the right direction! I'm here to help at any time and it truly is my passion so don't be afraid to speak up and ask!