Since I am learning all about eating clean from the "Eat Clean Diet" book by Tosca Reno, I figured I would highlight the ground rules to this new lifestyle change.
First and foremost, this is NOT a diet, but a lifestyle... it is not set out to have overnight results, it is not a quick fix and it is not a bank breaker. It is simply choosing to make better choices and love my body once and for all.
Stats say that 80% of the formula for a beautiful body is nutrition, 10% is genes and 10% is training.
So, lets get into the principles of eating clean..... "you will have to eat more but make better food choices, eat regularly so you do not go hungry and eating several small meals a day to jump start your metabolism."
1) eat 5-6 small meals every single day
2) eat something every 2-3 hours
3) combine lean protein and complex carbs at every meal
4) drink at least 2 litres of water every day
5) try not to miss a meal, especially breakfast
6) Carry a cooler of eat clean foods to get through the day
7) Avoid all over processed and refined foods, especially white flour and sugar
8) Avoid saturated and trans fats
9) Avoid sugar loaded sugars and juices
10) Eat healthy fats
11) Try and avoid alcohol
12) Avoid calorie dense foods that contain little or no nutritional value
13) Stick to proper portion sizes
14) Rely on fruits and veggies to get fibre and vitamins
Sounds super easy on paper, but it is quite a lifestyle change. I will be honest, I am a fast food junkie and eat out junkie simply because I hate cooking. I find it much easier to pick up a sub on my way home from work then to come home and actually cook a meal. I am also terrible at drinking water (I drink coffee like it is water), and I skip breakfast too often. But no more.
A typical day for me pre- eat clean:
Breakfast: Tim Hortons coffee
Midmorning: cheese croissant or a muffin
Lunch: Take out (some form of Asian food or a sub)
afternoon: More coffee
Supper: A restaurant with friends for supper (Bp's, Brewsters) and sometimes supper was not eaten until 9 or 10pm.
A typical day now:
Breakfast: Flax oatmeal with almond milk and agave nectar, 1 cup of blueberries, 3 egg whites and black coffee, and water
Midmorning: An apple or a banana, 3 walnuts and water
Lunch: Spinach salad with tuna, cucumbers, green peppers, carrots and water
afternoon: 1 scoop protein shake with a banana and water
Supper: Chicken breast with brown rice and broccoli with tea and water
Evening: 1 Greek yogurt cup with strawberries and more water
I may throw in a slice of Ezekiel break in there as well if I am hurting on the carb front.
So, there you have it... my huge adjustment. It is actually a lot of work for me to be eating so often. But I am really liking how I feel on the plan so far. I am not bloated, not hungry, and have lots of energy.
