When making big changes in your life it can seem overwhelming at times, especially something likemaking the change to clean eating. A total overhaul all at once can be tough, so start out small, like making substitutions on current foods that you eat.
Here is a list of clean substitutions for common foods:
Get Rid of It ------------------------------------------------> Switch To
Ground Beef Ground chicken, turkey, bison, buffalo
Pastry, cake, cookies, candy Fresh fruit; non-fat unsweetened yogurts
Eggs Egg whites
Chicken wings, ribs, hot dogs Turkey or chicken breast
Whole milk, cream, half and half Skim milk, soy milk, almond milk
Cheese; cheese products Low fat cheese, cottage cheese, goat cheese
Full-fat yogurt; sweetened yogurts Low or non-fat yogurt; unsweetened yogurt
Cream soups, chowders, gravy Clear soups, broth based soups, broth
Chips, nachos, crackers Unsalted nuts; unsalted air popped popcorn
Processed deli meats Sliced chicken or turkey breast
Breads Flat bread, pita, wrap, Ezekiel bread
Sugar loaded cereals Muesli, whole grains,shredded wheat
Cooking oils, lard, butter Non-fat cooking sprays, unsaturated oils
Dressings Lemon juice, balsamic vinegar
White rice Brown, black or mahogany rice.
Again, you can always start off small and start incorporating these into your life a few at a time.
Wednesday, July 17, 2013
Wednesday, July 3, 2013
Portion Control
Portion control can be one of the toughest challenges when trying to live a healthier lifestyle. Many of us eat VERY unbalanced diets, focusing on the wrong types and amounts of food.
Here are some tips to make portion control a little easier:
1.) Pay attention to serving sizes, and then measure out EXACTLY what you are going to eat. Measuring cups and measuring spoons will become your best friend. A food scale is also a great thing to have, as it really helps in weighing out those meat portions. You can also have the butcher at your grocery store or meat shop weigh your meat out in the portions you would like, and that way they are all ready for you at meal time.
2.) Try eating on a smaller plate. From a visual standpoint, it will seem like you are getting to eat more, or at least just as much as before.
3.) Before putting food on your plate, divide the plate in 1/2. Fruits and veggies on one 1/2 and the the other 1/2 should be equally divided between your proteins and grains.
(Note: Complex carbs like whole grains take longer for the body to break down, are typically healthier,
and make you feel fuller, longer.)
4.) Drink a glass of water before every meal.
5.) Fill up on veggies and fruit first when you are eating. They make you feel full and really get your digestive system working.
(Tip: Try adding a small salad to your dinner each evening and eat it first...you will be surprised how you
start to feel full in the middle of your meal.)
6.) For snacks, snack size Ziploc bags and small food storage containers are great for keeping snacks in...again they are visually appealing AND great to just grab and go.
Portion control and good food choices are truly the key to healthy eating. These tips have been so helpful to me, hope you find them helpful too!
Clean Eating...It's a Lifestyle NOT a Diet
Clean eating focuses on eating food in its most natural state, or as close to it as possible. The purpose of food is to nourish and fuel our bodies and minds.
Tips for Clean Eating:
- Eat 5-6 times a day
- 3 meals and 2-3 small snacks
- Lean protein, fresh fruits and veggies, and a complex carb should be a part of every meal
- Don't limit yourself; eat a variety of colorful foods
- Dark green, blue, red, yellow, orange, and white veggies deliver an array of phytochemicals which are important for strong immunity.
- Drink at least 2 liters of water a day
- Tip for water: try to drink 1/2 your body weight in oz. of water a day
- Avoid refined and processed foods
- Stay away from sugar, white bread, and white flour
- Replace these with complex carbs like whole grains
- Learn to Read Labels
- Clean foods typically consist of 1-2 ingredients
- Good rule of thumb, if you can't pronounce it, you probably shouldn't eat it
- Avoid foods high in saturated and trans fats or foods high in sugar
- Instead try to have essential fatty acids (EFA's) everyday
- These include foods like fish (salmon, fresh tuna, trout, etc...), flaxseed, walnuts, pumpkin seeds, etc...
- Learn about portion control
- Stick to serving sizes
- Eat on a smaller plate
- Fill up on fruits and veggies first
- Choose organic when possible
- This can get expensive, so prioritize and make meat, eggs and dairy your first organic choices.
- Check out you local farmers markets for fresh, locally grown produce. You can really stretch your money shopping this way.
Tuesday, July 2, 2013
A New Challenge
So, I just received my newest workout program, Focus T25. I am so excited to start this with the challenge group I'm a part of on July 8th. I was so excited I just couldn't wait and had to test it out a couple of days ago. The whole idea behind this program is to get a great work out in 25 minutes, 5 days a week. So many of us, myself included, have probably used the excuse that we just don't have time to work out. This program totally eliminates that! Its fun, its fast, and it really makes you get your sweat on. One thing I really liked about it was while most people on the DVD are doing the regular workout, they have one person doing a modified workout. I think this is great because its SO important to remember that we are all at different places in our journeys and that we all have different abilities levels.
In addition to my new workout program, I also got the newest flavor of Shakeology, Vanilla. It is fantastic!!!! So often, I have to tried different things that just taste a little too artificial or are too thick...this is neither. Probably one of the best tasting powders out there and offers so much more than the typical protein powder since it's packed with some many nutrients and vitamins. Plus it really helps with my digestive system and helps control my appetite, which seems to be in overdrive these after doing Insanity. I made a new shake that might be in my top favorites : Dark chocolate almond milk, Vanilla Shakeology, and a banana. Might have to try it w/ a little peanut butter next time. The possibilities are endless :-)
INSANITY...Month 1 Round 2 Complete
Instead of focusing on what I "can't" do this week, I'm choosing to focus on what I can do. My big goal for the week is to work hard on meal planning. I'm trying to really get clean eating fully incorporated into my life. I feel like I do a pretty good job of it, but there is always room for improvement. I have found things like food prep and meal planning have been a huge part in being successful in changing my eating habits. If you know ahead of time what you are going to eat, it decreases the chances of making an unhealthy choice once hunger has taken over.
The things I've found to help me be successful in my eating habits:
1.) Weekly Meal Planning- this includes breakfast, lunch, dinner, and snacks. You can write it down, print it out, or even use a weekly meal planning calendar.
2.) Weekly Shopping List- once you've created your meals for the week, compile a list of everything you will need to get at the store.
3.) Food prep- chop, dice, separate, etc...everything that you can so that when it comes time to actually make the meals you can just grab and go. Use things like quart or freezer size plastic bags, storage containers (multiple sizes), and plastic snack size bags. It seems like a lot to do all at once, but it is EXTREMELY time saving.
All the small changes and small steps that you make help to create long term habits. Remember, it's a work in progress.
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