Oatmeal...this can be healthy OR unhealthy. Are you buying the pre-packaged SUGAR loaded kind or are you buying PLAIN oatmeal or steel cut oats and adding in your own toppings (nuts, cinnamon, fruit, etc)
Greek Yogurt CAN be good for you as long as your not getting the packed with sugar and artificial flavors one. I stick with plain greek yogurt and I use it to substitute for sour cream or sometimes in my shakeology.
Let's Start with H2O
Typically Women need to drink 9 cups of water a day
Men need to drink 13 cups of water a day.
Start your day by downing at least one cup of water within 30 minutes of waking up. Yeah I'm that person too that needs my coffee first thing. So what I do is fill my coffee and fill my water. One sip, one sip. Routine you know?
Try drinking 2 cups of water with each meal. Now you will be having 3 meals a day and 2 snacks a day. If you put those 2 cups of water with your meal, plus the one when you work up you are already up to 7 cups for the day. If you add in your exercise you can easily get in 2 more cups of water. When your bored? Drink water. Don't even go "look and see" what's in the refrigerator. Your not hungry. Your bored! Been there done that.
EAT CLEAN PRINCIPLES
1. Eat six small meals a day. Eat every two-and-a-half to three hours.
2. Eat breakfast everyday, within an hour of rising.
3. Eat a combination of lean protein and complex carbohydrates at each meal
4. Eat sufficient (two or three servings) of healthy fats every day (avocado)
5. Drink two to three liters of water each day.
6. Carry a cooler packed with clean foods.
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.
8. Adhere to proper portion sizes.
TOP 10 THINGS TO AVOID
1. Sugar, white flour and over processed foods
2. Artificial sugars
3. Sugar-loaded beverages such as soda and juice
4. Super sizing your meals or portions
5. Alcohol, try your best to limit.
6. Chemically charged foods
7. Foods containing preservatives
8. Artificial foods such as processed cheese slices
9. Saturated and trans fats
10. Anti foods, calorie dense foods with no nutritional value.
Switch sugars - don't replace regular sugar in your diet with an artificial sweetener; it is a man made chemical. Look for natural sweeteners like stevia, agave nectar, honey, molasses, and cane sugar juice.
When you do buy things in cans and jars ( like beans ), rinse thoroughly to remove excess salt. Lean towards items in glass jars rather than cans, if possible.
If you eat bread, look for whole grain breads, and eat in moderation.
I hear it all the time. I CAN'T AFFORD TO EAT CLEAN!! Really? Have you tried? If you work on your budget you will realize more than likely that there is room for budging around some numbers. I guarantee it. How much was that Wendy's Drive Thru Meal last week? Or pizza?
There are plenty of broke college students, and struggling fitness models and competitors who are still able to eat well despite the odds! It just takes a little extra planning and perhaps some saving.. but making it a priority in your budget will help. If your health isn’t a priority in your life.. it should be! You DESERVE to be healthy!
- Stop eating out! Start making all of your own food at home and you will save considerably!
- Make a grocery list and stick to it! Don’t buy things you don’t really need.
- Do NOT go to the market hungry.. you will wind up buying things you don't need.
- Some products are smart to buy in bulk at places like Costco or Sam’s Club, because they can be frozen or stored for long periods of time and will not perish. They may also be cheaper at these stores. I usually buy almond milk, frozen fruit, chicken and seafood here. It really saves on our budget.
- If you think you won’t be able to get through all of something like fruit, veggies or lean meats, buy them frozen.. (or if the meat is not previously frozen, you can freeze the fresh stuff and it will keep for quite some time).
- Always purchase produce in season. When you start buying off-season produce, the price is MUCH higher.
- Buy generic, not name brands. You might have to double check the labels though to be sure they are of the same quality.
- Clip coupons and take advantage of sales. If something you eat frequently is on sale, buy more of it. Although the time it takes to clip the coupons and the immediate cost will be higher, in the long run you will save more!
MEAL PLANNING. This has been the biggest for me. I prep usually on Sunday's (which means less family time and football) but I prep at least 4 meals for the week, make my creamy garlic dressing, cut up and wash vegetables and have all the shaker cups ready to go. We are a family of 2 that both work and have to keep our daughter going as well. Busy busy bees. I used to be that person who left for work without lunch because I didn't "have time" to prepare it. Well now that I'm a Mama and a wife that excuse just isn't going to cut it. I work to hard to fill my body with crap like fast food. If it's portioned it's grab and go AND it's cheaper than going to a restaurant. Faster too.
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