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Health and Beauty

Eat Clean to be Lean

You want to lose weight, and have been trying hard for months without success.

You've heard fitness people refer to 'eating clean' but what does that really mean?

The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.

What are you eating wrong?

Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'.

Think of packaged food in these 3 categories:

  • Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.

    There's never a good reason to eat these so-called foods.
  • Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight.

    If you have a weight loss goal then stay away from processed grains.
  • Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here's a category of packaged foods that you are able to include in your clean diet. You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way.

    Eat whole grains in moderation in order to meet your weight loss goals.

Step Two: Fill Up on Fresh Foods

Fresh vegetables and fruits are a huge part of your clean diet.

The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health.

Eat a variety of fruits and vegetables in all shapes, sizes and colors.

The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons.

If you have a hard time getting a lot of different fruits or vegetables for whatever reason, don't forget that you can get 17 different fruits and vegetables daily by ordering Juice Plus+ with me (capsules with ripe, juiced, dehydrated F&V's stripped of salt and sugar) -This is the second best thing to fresh fruits and vegetables and it is backed by a ton of scientific research to offer great benefits on your immune system, cardiovascular system and in fighting free radicals.  You can even order a vineyard blend to get all the benefits from berries and grapes without the sugar.  Feel free to contact me for more information.

Step Three: Get Plenty of Protein - but not too much at once!

The cornerstone of your clean diet should be lean protein. But don't mske the mistake of thinking that you should eat tons of protein.  The body cannot process a lot of protein in one meal and the excess will queue up in your system.  A normal weight woman should not have more than 25-30 grams of protein in one meal - this is the equivalent to about 100 g of meat. A man can process about 40-50g - A good rule of thumb for meat, fish or poultry is that one serving is about the size of the palm of your hand.

Great examples of good protein sources are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh, egg whites and high quality protein powder.

Protein is what holds your clean eating plan together, for two reasons.

  • Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
  • Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.

For faster results, pair your clean eating with a challenging exercise routine.

1 Rule Of Clean Eating: No Refined Sugar

I can't say enough about the dangers of refined sugar.

Regular sugar consumption will always cause weight gain. In addition to ruining your figure, chronic sugar consumption puts you at risk of numerous health problems.

When you're in the habit of taking in sugar everyday it's hard to quit, but once you've broken the habit you won't give sugar a second thought.

Whenever your sweet tooth flares up eat a piece of fresh organic fruit.

Classic Chopped Salad

This salad is filled with tender roasted veggies and crunchy fresh lettuce. These foods are fresh and fiber-filled – exactly the kind of meal that defines clean eating. Add a side of lean protein and a tall glass of water for the perfect meal. Servings: 4

Here's what you need...

  • 1 cup asparagus, chopped
  • 4 large carrots, chopped
  • 5 green onions, chopped
  • 1 green zucchini
  • 1 yellow zucchini
  • 1 teaspoon olive oil
  • dash of salt and pepper
  • 4 cups of romaine lettuce, chopped
  • 1/2 cup cherry tomatoes, chopped
  • 1/4 cup kalamata olives, chopped
  • 2 Tablespoon pine nuts, toasted

For the dressing:

  • 1 teaspoon olive oil
  • 2 Tablespoons lime juice
  • 1 Tablespoon agave nectar
  • 1 clove garlic, minced
  • 1 teaspoon champagne mustard
  1. Preheat oven to 425 degrees F. Place the asparagus, carrot, onion and zucchinis in a large bowl, mix well with the olive oil and salt and pepper. Place on a baking sheet and roast for 20 minutes, stirring after the first 10 minutes.
  2. Meanwhile place the remaining salad ingredients into a large bowl. In a small bowl combine all of the dressing ingredients and whisk with a fork.
  3. Once the veggies are roasted, mix into the salad bowl and toss with the dressing.

Nutritional Analysis: One serving equals: 148.3 calories, 8g fat, 182mg sodium, 20g carbohydrate, 5g fiber, and 5g protein.

Phone: +33 (0)6 37 41 16 86
Web: Riviera Fit Body .com
Monday, 14 May 2012    Section: Health and Beauty    Author: Anja Bolbjerg
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