Eating Smart

Eating Smart

So what is cleaning eating? How to start? What are good foods and what should I stay away from.  I know for me I thought clean eating must mean just not eating ice cream of chips.  It's a little more then that I promise you that by making these small adjustments to your eating will not only have you feeling so much better and having more energy but you will start to loss weight.  What is a complex carb?  Where does corn fall into? An author that I fallow is Tosca Reno The eat clean diet book is great.  This is cooler plan #2 that means you hit your targeted goal weight and you want to maintain it. 

So in this plan a cheat meal is here and their meaning  one glass of wine or a baby ice cream cone.  *occasionally is the key!

Follow the eat clean principles:

• Adhere to proper portion control (hand)
• Depend  on fresh fruits and vegetables for fiber, vitamins, and enzymes
• Carry a cooler packed with clean foods
• Eat sufficient (2 or 3 servings a day) of healthy fats every day
• Eat a combination of lean protein and complex carbs at each meal
• Eat breakfast every day within an hour of waking up
• Eat five to six small meals a day

What to avoid:

• All over processed foods particularly white flour and sugar
• All chemically charge foods
• Food containing preservatives
• Artificial Sugars
• Artificial foods like sliced cheese
• Saturated and trans fats
• Sugar loaded beverages(juice)
• Alcohol intake(very limited)
• All calorie dense foods containing little or no nutritional value
• super sizing your meals

Complex Carbohydrates from fruits and vegetables:
6 portions a day a portion is:

• 1 cupped handful or a piece of fruit like berries, melon, apples, and mango.
• 2 cupped handfuls of vegetables

Complex Carbohydrates from whole grains and starchy carbohydrates:

• 2-4 portions each day a portion is:
• 1 handful of high-protein, sugar free cold cereals, such as granola
• 1 piece of whole grain bread or wrap
• 1 handful of sweet potato, yam, banana, corn, carrots, or squash

Lean Protein

• 6 portions each day a portion is:
• 1 cup of dairy, low fat cottage cheese, string cheese
• 1 handful of raw unsalted nuts
• 1 palm sized portion of lean meats
• Chemical free protein powder (hemp, soy, or whey)

Beverages

• 2-3 liters per day of fresh water
• clear herbal tea
• Black coffee in moderation
• Green/Black tea

Sweeteners use in moderation:

• Agave Nectar
• Pure Maple Syrup
• Raw Honey

Healthy Fats
2-3 serving a day

• 1-2 Tablespoons of oils, olive oil, pumpkin seed, flaxseed, and safflower
• 1 to 2 tablespoons of nut butter
• 1 serving of unsalted nuts
• Fish and fish oils

Anytime you are loosing weight its not about starving yourself rather finding the right foods that will bring the most  nourishment to your body.  Food should be used for fuel to your body, if you need more help with planning and what foods to put together let me know.

Have a healthy good day!