Clean Eating

Eat Clean

I have been getting a lot of questions on how to put together a meal plan. I understand why people need help in this area because I use to be one of those people. I had trouble trying to figure out what to eat and create a healthy lifestyle. Well, I'm here to say after months of practicing and finally figuring out the In's and Outs of The Clean Eating lifestyle... I finally have it down. I'm not admitting to being perfect in any means, I'm simply stating that I believe I have found what works best for me.

Why you should eat clean..



Clean Eating diet says eat 5-6 small meals a day every 2-3 hours. By doing this you keep your metabolism going and burning calories all day long. If you go long periods of time with out eating then your body will going into starvation mode and everything you eat beyond that point will be stored as FAT! Eating healthy, small meals through out the day is the way to go.

Clean Eating Diet means eating the freshest foods out there. So that means nothing processed. Organic is always best!

TIP- At the grocery store you are going to mostly shop on the outter rim of the store. Example: Produce, Meats, and Diary!




The DOs of Clean Eating:

• Eat 6 small meals each day
• Eat Breakfast everyday and within an one of waking
• Eat a combination of lean protein and complex carbs at each meal
• Eat healthy fats (Ex: Avocado)
• Drink 2-3 liters of water 
• Depend on Fruits & Vegetables for vitamins, fiber, nutrients and enzymes.  
• Adhere to PROPER portion controls

The DONTs:

•  All over-processed foods, particularly white flour & sugar
• Chemically charged foods
• Artificial sugars
• Artificial foods (Ex: Processed cheese slices)
• Saturated and Trans fats
• Sugar coated beverages (Ex: Sodas, DIET sodas, juices)
• Excessive amounts of alcohol 
• Super-sized meals

 Meal Planning:
      Key to my success has been meal planning. Every weekend I sit down and make myself a menu for the week and a shopping list. I am not a big time cook so I usually plan to eat the same things all week long, which is what works best for me because it means less cooking. I will plan out Breakfast, Lunch, and Dinner with 3 snacks and a PRE and POST workout snack/shake!

Example- (organic is best!)

• Breakfast- 1c Coconut Milk, 1/2c of fruit, & 1 Scoop SHAKEOLOGY (click link to order!)
• Snack 1- Greek Yogurt & Mixed berries
• Lunch- Chicken Breast, Quinoa & Mixed Veggies
• PRE Workout- Banana & Tbsp Peanut Butter
• POST Workout- 2 Hard boiled Eggs
• Dinner- Salmon, Broccoli & Carrots
• Snack- 1/2 Avocado

Making the switch..
   Committing and making the switch is the hardest part. It's hard to throw out all those bad foods in your panty stock, but it is what is best for you!! (Don't completely throw it out.. DONATE! Some places will give you a tax write off!)







Importance of H2O..

    The eating clean diet recommends drinking plenty of water through out the day. This is super important. If you don't drink enough water then your body will begin to confuse thirst for hunger. It doesnt' know the difference. Water is the most crucial nutrient in life. Your body is made 60% of water and needs it to stay hydrated, for muscle recovery, digestion, and satiation. 

 <--- How much water should you drink? 
                    1/2 your body weight = # of OZ (divide by 8 for # of cups)
   Example: If you weigh 150lbs divide by 2 = 75oz of water (9.5c)


Here are some tips in getting into the habit of drinking more water:

• Start Early. As soon as you wake up drink a bottle of water. Keep it on your night stand so the first thing you do is grab the bottle of water and down it. This will get your metabolism going and start getting things moving.

• Drink 2 cups of water with each meal!! 2 cups at breakfast, 2 cups at lunch, and 2 cups at dinner. This will knock 6 cups out of the way.

• Drink water during your workout!! This is OBVIOUS .. but so very important. You need to replenish your body as it sweats.

Don't like water?


     Squeeze lemon into your water and it will give it more flavor with out adding in calories or sugar.  Every time I go out to eat with my family I order a big glass of ice water with extra lemon. I love lemon water. It's so good and amazing for you and it's FREE!
FACT- Drinking Lemon water will increase your metabolism and boost your immune system.