First and foremost, if you do not own a copt of "Eat Clean Recharged"
by Tosca Reno go out and get your copy now. It not only tells you
exactly how to get started eating clean but it really gives you the
history behind why eating clean is the most beneficial for your body.
There are so many areas that Tosca touches upon in the book that were
like "ah ha" moments for me!
Portion sizes-
Tosca's strategy does not count calories or points. Instead you are
guided by simply following correct portion sizes and pairing the correct
foods together. So it is very easy to stick to the correct plan
because you don't need any fancy sliders to figure out your calories or
scales to measure your food. A serving of protein is the palm of your
hand. A serving of complex carbohydrates such as apples, oranges,
veggies is 2 cupped handfuls and a serving of starchy carbs is the size
of 1 cupped handful.
If
you follow the correct portion sizes you will stay on track and are
less likely to over indulge. I literally measure out my blueberries in
the morning for my oatmeal by scooping out 2 hanfuls and tossing into
the oatmeal.
Drink
a large glass of warm lemon water when you
first wake up before you eat breakfast. Lemon water is a natural detox
and it also jump starts your metabolism in the am. I use a lemon
squeezer and squeeze an entire lemon into my cup and fill to the top
with warm tap water. Then, I do not allow myself to eat breakfast until
the entire glass of water is gone.
Tip:
Lemons tend to go bad quickly so to get the most out of your lemons,
squeeze all of the juice into ice cube trays and then just pop them out
and go each morning!
Get a lunch tote-
31 sells these great lunch totes that are perfect for packing healthy
snacks and meals. On Sunday I always sit down and plan out my meals for
the week. I make my grocery list and then I cut up fruits and veggies
and portion into serving sizes for the week. I measure out hummus, all
natural PB and nuts as my proteins to pair with my fruits and veggies.
Then, if I am out doing errands I always pack a snack and even an extra
one! I always throw in my shaker cup and shakeology because you can
always find water somewhere! The, I am never stranded and starving! I
will never let myself get to the ravenous stage where I eat everything
in sight! This has been my saving grace when there were no healthy
alternatives at a funtion as well.
Carry a refillable bottle with water everywhere
you go. You can add lime, lemon,
cucumber and strawberries to your water to give it flavor. NO
SODA OR JUICE! I'm telling you that it's full of empty calories and
you are not going to lose the weight if you drink soda or juice! Just
WATER!
Drink green tea when you are hungry, I noticed
that it helps with my cravings especially in the late afternoon or evening!
Are you the type of person that
needs something sweet after dinner? I always grew up needing to have
dessert following my meal. For dinner I will cut up a bowel of fruit and
leave it on the table for something sweet after dinner for the rest of the
family. I usually don’t eat it unless I
can’t resist.
Buy in bulk, I go to McGinnis and sisters and
buy their 10lb bag of chicken and cut it up into palm size pieces and freeze.
It is better to buy fresh produce than frozen. Especially in chicken
they infuse it with salt water as a preservative. So instead, buy the
10lbs bags when they are on sale and then portion out palm size pieces
for your entire family freeze and voila you have no additives chicken
for later!
Another thing that I do all the time is cook
extra chicken for your lunches on Sunday or
whatever day you are going to use as your prep day. That way you can
slice it up and put it in a tupperware and pull out for salads or wraps
for the rest of the week.
Also, cook extra for dinner and place in
containers for lunches throughout the week.
You can replace any foods so long as you replace
a complex carb with another complex carb ect.
So if you don't like banana's replace them with an apple. If you don't like almonds replace with all natural pb!
BODY
BEAUTIFUL/BODY HEALTH FORMULA
80% nutrition + 10% exercise + 10% genetics = body
beautiful/body health
EAT
CLEAN PRINCIPLES
1.
Eat six small meals a day. Eat
every two-and-a-half to three hours. I literally set the timer on my
watch to remind me when to eat! Now that I have been doing it for so
long my body just tells me that its time to eat! My husband always
jokes that I eat non stop all day long! And I DO!!!
2.
Eat breakfast everyday, within an hour of
rising. So give or take when you exercise. I exercise first
thing in the morning and I don't eat before hand. I workout, drink my
results and recovery drink, grab a shower and then make breakfast. I
always have a warm glass of lemon water each morning as my wake up and
detox! I squeeze 1/2 or a whole lemon into a glass of warm water. I
make it a rule that I cannot eat my breakfast until I drink the entire
glass of water.
3.
Eat a combination of lean protein and complex
carbohydrates at each meal. A lean protein would be your plain
unsalted nuts, almond butter, all natural peanut butter, white meat
such as chicken and fish. A complex carb is your fruits and veggies
such as bananas, apples, oranges, cucumbers, carrots, tomoatoes just to
name a few.
4.
Eat sufficient (two or three servings) of
healthy fats every day (evoo, avocado)
5.
Drink two to three liters of water each day.
I make this a MUST! If you want to lose weight then you must drink a
lot of water each and everyday. If you do not drink enough water you
body actually holds onto water weight. Drinking water speeds up your
metabolism and helps you lose weight.
6.
Carry a cooler packed with clean foods.
I seriously cannot leave the house without my 31 cooler bag. Even if I
am pretty certain that I am going to be home before my next snack or
meal I still throw in an apple and a handful of unsalted almonds and a
bottle of water. It is super easy to throw in a packet of shakeology
and your shaker cup. Then you are never left scrounging for a meal or a
drive through to go to. you always have a healthy snack or meal to
hold you over!
7.
Depend on fresh fruits and vegetables for fiber,
vitamins, nutrients and enzymes. Limit
your
starchy complex carbs to two to four servings each day. I suggest not
relying to heavily on juices. I would aim to get your servings of
fruits and veggies each day from actulaly eating them. This way you get
the added fiber from the skins of the fruits! Juices more often than
not have added sugars and additives that our bodies do not need.
8.
Adhere to proper portion sizes.
PORTION
SIZES
Protein: palm of one hand
Starchy complex carbohydrates: What can fit into one cupped hand
Complex
Carbohydrates from fruits and vegetables: What can fit into two cupped hands together
Healthy
Fats: One scant handful of
nuts, 1 to 2 tbsp of oil.
TOP 10
THINGS TO AVOID
1.
Sugar,
white flour and over processed foods. Bread at the bread table
when you are out to eat. Especially when I was trying to lose the
weight I would avoid bread at all costs. I even avoided ezekiel bread
or most starchy carbs.
2.
Artificial sugars-
NO STEVIA OR EQUAL OR SWEET N LOW ARE NOT GOOD FOR YOU! I reccomend
Agave nectar and honey if you need to sweeten something. Even then I
still think you should use it sparingly. Again, sugar is addictive and
the more you have the more your body will crave it!
3.
Sugar-loaded beverages such as soda and juice- NONE, ZILCH ZERO!!
4.
Super sizing your meals or portions-
If you are at a restaurant always ask for a box and take half of it
home! Restaurants are known for their oversized portions. Even if it's
a healthy meal that does not give you permission to throw your rules
out the window! You can eat the right kinds of foods and have to much
and still not see results.
5.
Alcohol, try your best to limit. My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!
Alcohol is full of sugar and empty
calories so you need to ask yourself, is this short term sacrifice of
drinking worth the long term results of me feeling amazing in my body
and having the confidence to put myself out there!
6.
Chemically charged foods-
So this mean smart ones, lean cuisines or any other processed meals.
Take a look at the labels on your food. If there are more than 3
ingredients and you don't understand what they are then you probally
shouldn't buy it!
7.
Foods containing preservatives
8.
Artificial foods such as processed cheese slices-
I very rarely eat a piece of cheese. I tend to choose feta cheese if I
go that route! Once again your body holds onto bad fats!
9.
Saturated and trans fats
10. Anti
foods, calorie dense foods with no nutritional value.
TOP 5
WAYS TO MAKE EATING CLEAN EASIER FOR YOU
1.
Pack a
cooler everyday
2.
Carry a water bottle everywhere
3.
Make
a shopping list and stick to it- I grocery shop for 2 weeks at a time.
I sit down with my white board, grocery list and recipes and plan out
my meals so that my entire family can follow the same eating schedule.
It works and we are all happy!
4.
Prepare planned leftovers.
5.
Keep
your pantry stocked with staples. Staples in my pantry are plain
unsalted rice cakes, all natural peanut butter, almonds, cashews,
raisins, flaxseed, and olive oil! If I run out of fresh fruits and
veggies I turn to rice cakes with peanut butter and raisins!
TOP
FIVE EXERCISE TIPS
1.
Set
realistic goals for yourself-weekly, monthly and yearly.
2.
Train all of your major muscle groups, arms
shoulders, chest, back, legs and abs.
3.
Challenge yourself-vary your routine every few
weeks.
4.
Keep cardio fun-try new activities
5.
Stay focused-put your mind into your muscle.
EATING
OUT TIPS
McDonalds
Garden fresh salad with warm crispy chicken and balsamic
vinaigrette and water.
McDonalds chicken fajita, apple slices without Carmel
dipping sauce and water
Burger King flame broiled hamburger and BK side salad with
no croutons or dressing and water.
Wendy’s home style chicken go wrap, plain baked potato and
water
Subway 6 inch turkey breast or ham sub, apple slices and
water. No dressing or cheese on
sandwich!
If you would like more information on how you can transform your lifestyle with eating clean please message me at kdursta@gmail.com or go to www.teambeachbody.com/kursta and create a free account and together we can reach your health and fitness goals one day at a time!Labels: beachbody, clean eating, diet, healthy, serving sizes, tosca reno