Clean Eating Rules
- Melanie Weigel
- Dec 27, 2013
- 3 min read
Heating healthy is about eating smart.
Getting healthy and fit isn't just about working out nonstop. It's also about changing your diet (and by that I don't mean diet like eat lettuce only, I just mean the way you eat daily). My main rule is EAT CLEAN. No fad diets, no crazy cayenne pepper concoctions with no actual food... it's just about making the right choices, the right foods, and the right portion sizes.
Yes, it is a lifestyle change... but it should be just that, a LIFESTYLE change. A fad diet is a quick way to lose weight that you really have no intention of keeping off. You'll gain it all back once you stop the diet, and no one can stay on an extreme diet forever. You're not learning healthy habits or making healthy choices a part of your daily life. Losing weight and becoming healthier the right way doesn't happen overnight, but you have the benefit of knowing that you'll never have to start over from the very beginning of a diet or fitness program again!
I spent YEARS yo-yo dieting. It was the worst feeling when I would lose 10 pounds and then gain it all back, just to start over again. It's no fun, so save yourself the time and energy and do it the right way from the start! TRUST ME, You'll be so much happier with the result!
These guidelines are a way for you to learn how to make healthier choices and live a healthier lifestyle.
You eat food, real food... you know, the kind of food that comes from the ground and not from inside a man-made factory.
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Drinks lots and lots of water.
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More plants, veggies, lean meats.
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Always eat breakfast - Yes, it's THAT important.
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Sugar is not good for you. If you HAVE to, use raw or stevia and use sparingly.
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There are healthy substitutions for pretty much every bad food out there. Find them, or ask me.
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Whole grain or NO grain. NO white bread.
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A glass of wine with dinner never hurt anyone.
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15 beers does not count as a glass of wine.
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Cheat days save your sanity.
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Make it yourself - It will be healthier, cleaner and more fresh.
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When you're full... you're done.
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If it comes in a box & has more than five ingredients... Don't eat it.
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If the ingredients contain hard to pronounce words that look like they come from chemistry class, just say no!
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Go for natural foods - green produce, grass-fed meats, wild fish and whole grains.
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Don't eat anything your great grandmother wouldn't recognize as food.
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Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store.
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Don't eat anything that won't eventually rot. There are exceptions - like organic honey - but as a rule, things like Twinkies or McDonalds cheeseburgers that never go bad aren't real food.
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Eating small portions several times per day is a great way to keep your metabolism up.
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Be prepared! Don't buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car. It's not hard to pre-plan and pre-pack if you know that you will be too busy to sit down and eat a meal.
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Eat your colors. The colors of many vegetables reflect the different antioxidant phytochemicals they contain. Many of these chemicals help protect against chronic diseases, but each in a slightly different way, so the best protection comes from a diet containing as many different phytochemicals as possible.
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Don't be scared of healthy fats, which include omega-3 fatty acids, nuts and seeds, extra-virgin olive oil, avocados and avocado oil, coconut oil, and the beef, dairy, poultry and eggs from grass-fed animals. Beneficial fats are needed to make protective hormones and cell walls in your body, including the brain.
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Limit your snacks to unprocessed plant foods. If you are going to snack, try to limit yourself to fruits, vegetables and nuts.
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Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients. Labels list ingredients by weight and any product that has more sugar than other ingredients has too much sugar.
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You will feel better, think clearer, have more energy and overall be healthier.
Follow any and all of these rules and your body and your mind with thank you.
If you need help with your meal plan, Please contact me!
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