The ABC’s to Eating and Living Clean

by mrshutupandtrain on February 5, 2012

Eat Clean

A – Anticipate slip ups, you don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet.

B – Breakfast is the most important meal of the day. It is imperative for any healthy diet that you get your motor going in the morning.

C – Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. some sources include dairy, leafy green vegetables, black, pinto and Kidney beans)

D – Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. ie. milk, yogurt, and cheese.

E – Eat to live, don’t live to eat! Also Eat for what your about to do which is why I say cut your meals 2 1/2 hours before going to bed.

F – “Feeling Good, Feeling Great” is the long term goal, committing to a healthy lifestyle will allow you to have more energy, as well as reduce the risk of cancer and disease.

G – Greens have awesome health benefits try Kale, mustard greens, broccoli, and Chinese cabbage. These foods are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

H – How you eat is just as important as what you eat. Try these tips: 1) eat w/ others when you can 2) Take your time and chew your food, not only does that help with digestion but it takes the brain 20 minutes to process that the stomach is full 3) never eat standing up 4) Never eat on the couch in front of the TV (except Super Bowl Sunday)

I – Include a variety of whole grains in your diet. i.e. whole wheat, brown rice, millet, quinoa, and barley. Whole grains are awesome early in the day and midday for sustained energy.

J – Juices, sodas and even some “So called, Healthy” sports drinks are often full of Sugar. I recommend opting for “life Juice” aka Water, Green Tea. or Coffee Black.

K – Krispy Cream, Krystal’s “late night menu” and Rice Krispy Treats are NOT #ShutUpandTrain Approved

L – Labels are often misleading, manufactures have become very tricky in their marketing of products, beware of multi-grain, 100% Wheat, reduced fat, 0 trans fats, Fat Free, Low Sugar, All Natural, and many others.

M – Moderation is key which is why I promote the 80/20 rule for most of my clients. Eat clean, nutritious healthy foods 80% of the time and whatever you want the other 20%.

N – Nuts are an awesome snack as well as source of protein. I like Almonds, Walnuts, pecans, and pistachios. Opt for the natural as opposed to roasted, salted, or sugary kinds.

O – Often times people mistake thirst for hunger, staying hydrated will help you fight off some cravings. Keep some healthy snacks around( nuts, greek yogurt, fresh fruit) if it turns out that you are indeed hungry.

P – Protein is food for your muscles and is required in order to add healthy lean muscle mass to your frame. You should consume protein throughout out the day but the most important time is w/ in 30 min of completing your workout.

Q – Quality is often more important than quantity and the same is true w/ your food choices but the bottom line is calories in/Calories out. in order to shed alb of fat you must have a deficit of 3500calories.

R – Reduce the salt in your diet by eating more natural fresh food and avoid processed and pre-packaged food. Fresh and Frozen over canned, and look for the low-salt version of some of your favorite items even on “Cheat Days”

S – Small Snack size meals are the way to go whether your looking to add some mass or lean up. 5-6 small meals throughout the day eating every couple of hours.

T – Timing is crucial to maintaining healthy lifestyle changes. Get your body on a schedule of eating a healthy breakfast that includes a slow digesting carb and protein source and then continue eating clean every 2 1/3 to 3 hrs throughout your day. Meal/snack planning is crucial.

U – Uncooperative spouses, friends and family members can be a recipe to disaster with any healthy eating program. Get your circle of friends on board and have them join you in your new Healthy Lifestyle Changes! sign them up for the #30DayCC http://mrshutupandtrain.com/30daycc/

V – Veggies and Fruits are the foundation of a healthy diet. They’re low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Veggie tip: next time you have a sweet tooth reaching for some sweet veggies: corn, carrots, sweet potatoes or squash

W – Water helps flush our systems of waste products and toxins which is why I suggest you consume 1/2 of your body weight in ounces everyday!

X – girlfriends/boyfriends are great MOTIVATORS to eat clean and get in shape! You never know who you may run into on your next beach vacation! BE READY!LOL

Y – Yogurt, or should I say Greek Yogurt is an awesome snack full of protein and probiotic cultures. Opt for the Plain Greek Yogurt and add your own sweetener like fresh fruit or honey.

Z – Zzz’s are crucial for all aspects of total health. Make sure you are getting your rest so all of the healthy food and the killer workouts can transform your body.

Here are some additional links for you:

Great tips and breakfast, lunch and dinner options!
http://www.parenting.com/gallery/healthy-food-options-and-eating-tips

Great healthy food alternatives.
http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/healthy-food-choices/nutrition-how-to-make-healthier-food-choices.html

Delicious and healthy lunch and dinner options.
http://www.eatcleandiet.com/food_and_recipes/clean_recipe.aspx

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