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“How to "eat clean" or eat healthy?”

a-rosie-society

"How do I eat clean?"

Eat healthily and only when you’re hungry. Stay away from fast food, fried food, refined baked goods, sodas, candy, full fat dairy, refined grains like white rice white bread and white pasta. Stick to fruit, vegetables, low fat or fat free dairy, lean meats and fish, and whole grains. 

  • Click here for the newbie’s guide to clean eating including a shopping list.
  • Click here for a complete clean eating food list

(As long as you eat these kind of foods at least 80% of the time, you will see progress! So don’t beat yourself up for not following your diet 24/7. In fact, you’re more likely to be able to maintain a healthy diet long term if you don’t cut yourself off completely.)

A meal should be divided amongst protein, carbs, veggies and fruits depending on what time of day you’re eating.

Eat slowly so you can better judge when you’re full. When you’re full, stop.

If you need a portion guide, try following this principle:

"I don’t know where to start!"

Try taking control of one aspect of your day at a time. Once you’re satisfied with that aspect, you can move on to the next.

For example, buy microwavable oatmeal for breakfast and have that with a banana and a cup of tea. This is very quick will get your day off to a healthy start.

Once you feel like that’s an established part of your routine you can start to change what you have for lunch. Get your lunches ready to go at the weekend so all you have to do each day is put them in your bag. An easy formula is a sandwich with brown bread, a protein like tinned tuna, and veg like salad and cucumber. Then add things like a drinking yoghurt, a cereal bar (although watch out for the sugar content in these), and some fruit (grapes and oranges are very portable).

If you still live with your parents: I understand it’s difficult when you live at home to take control of dinner. If you really don’t want to make your own meals then ask to serve yourself - that way you will be in control of your portions. Half your plate should be veg, then a quarter carbs and a quarter protein. It may not be as healthy as you like but if your other two meals of the day are healthy then you’re well on your way.

If you live alone or are in control of your food: Congratz! You can make yourself healthy food that you enjoy. Have a look through my healthy recipes and dinner recipes. If it makes it easier you could prepare the food in advance so it’s all ready to be assembled and cooked, and you will be less likely to reach for the ready meals or takeaway menu.

"How do I resist cravings?"

It’s all about discipline. You need to decide what you want, the short term or long term satisfaction. That drive has to come from you.

Some tips to help you get there: try to picture food as what it can do for you, what nutrients it can provide you, and how you will feel afterwards. If you associate chocolate with 45g of saturated fat per 100g, and with how you feel afterwards, then you might feel stronger in turning it down.

You can also fill up on what you have for dinner to avoid late night snacking. Fruit and vegetables take up more space per calorie than meat or carbs.

This brings me to other things you can have instead of chocolate if you simply must have something. Fresh fruit like a banana or some strawberries. Dried fruit like apricots and dates. Small amounts of nuts like pistachios and cashews. Skinny popcorn is great too.

Try switching to these first and then gradually weening yourself completely off eating when you’re not hungry. If you know you’re just craving food because you’re bored then try herbal tea instead, there are so many flavours to choose from, it fills you up with liquid, and it gives you something to do with your hands while you’re watching TV or whatever.

If you find that you ruin your progress with binging: Check out How to bounce back after a binge or Binge Eating Recovery Plan or Cambria’s “How I stopped binge eating” video

"How do I get back on track when I slip up?"

  1. Forgive yourself. The past is in the past.
  2. It’s OK to make mistakes, but be strict with yourself. Always giving in is a bad habit.
  3. Post what you eat. Take photos of your food and post onto Instagram or Tumblr. Even the indulgent foods.
  4. Make a wall/list/board of all the reasons to stay on track: photos of healthy food, inspirational quotes, rewards you’re going to give yourself. Put it where you can see it.
  5. Think positively. Think about all the good your new lifestyle is going to do for your health and fitness. Think about how strong you’re going to become. Focus on the parts that you enjoy.
  6. Keep a diet journal. Write everything down: Recipes, tips that you want to remember, how you’re feeling, anything you want.
  7. Have a plan for when you want to give up. Maybe you go on tumblr, maybe you go out with friends, maybe you just have a cup of tea. See if you still want to give up in 20 minutes.
  8. Drink more water. Carry a bottle of water around with you all day. If your lips are dry - drink. If your mouth is dry - drink. If you have a headache - drink. Those are signs of dehydration. Have a glass of water next to you while you’re on the computer so you drink absent-mindedly while you’re surfing. If you prefer something with a taste try herbal tea, fruit tea, or adding fruit to your water bottle.
  9. Find exercise that you enjoy. Maybe you need to be challenged, so set yourself a challenge, book yourself into a race or set a personal record to beat. Maybe you hate the gym and you prefer doing something competitive with friends.
  10. Talk to people in the fitblr community! It’s a lot easier to keep going when you’ve got support and people to share the journey with. I know I couldn’t have got this far without it.

Jul 29 , 2014 505©Share
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tonedbellyplease:

I had a healthy childhood, but when I left home for university I let go and put on almost a stone and a half. One of my best friends, on the other hand, went to uni and started running, and lost nearly a stone and looked fantastic. I’ve always dreamt of being able to run and wanted to get my figure back so I started on my fitness journey!
Here are the main things that have helped me lose weight, gain back my fitness, and embrace my body for all the amazing things it can do.
The mantra: eat clean, do cardio, strength train, have patience. Make this what you live by - it’s what you do long term that makes a difference.
You might be able to see in my before photos I had terrible posture. Use yoga to fix your posture.
Start training from the level you’re at, don’t expect more than you’re capable of doing, and don’t pressure yourself with deadlines you can’t meet.
Stop comparing your body to others, whether it’s your friends or people on TV and in adverts. 
Decide what you want to be able to do (eg. run 5k) and reward yourself when you meet it (but not with food).
Find wicked healthy food that you enjoy eating. Don’t force yourself to eat stuff you don’t like.
Stop weighing yourself. Track your progress in other ways.
Find friends who are interested in living a healthy lifestyle that can support and encourage you. Other fitblrs are great for this.
These are the things that I’ve learned that have helped me, but everyone is different and they might not apply to you. Try different things and don’t worry if it takes a while to find what’s right for you. Don’t give up and remember, lifestyle not diet, long term persistence and patience, not short-term short-lived results.
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Food Diary 29/07/14

Breakfast: Bircher muesli (recipe) with low fat greek yoghurt, strawberries, and a cranberry juice

Lunch: Wholemeal sandwich with chicken breast, houmous, cucumber and salad, and two clementines

Snack: A pick ‘n’ mix bag of dried fruit and carob covered raisins

Dinner: Salmon fillet with runner beans and lentils

Liquid Intake: 2 tiny teatox, 1 fruit juice, 1 fennel & nettle tea, 1 green chai, 1 bottle of water

Jul 29 , 2014 232 © ©Share
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quietearthyogini:

New article is up at MindBodyGreen. 
quietearthyoga.com
Jul 29 , 2014 9Share
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“YES YES YES LIKE okay like in early season 2 when her hair is the same length as yours and YES I'm so embarrassed I promise I see resemblance LOL”

—Anonymous

I don’t watch it but I googled it

image

like there?

image

I guess we both have round faces

Jul 29 , 2014 612 © ©Share
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vegan-yums:

Creamed Avocado and Lime Chilled Pasta /Recipe
Jul 29 , 2014 5Share
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“you look a lot like Jenny from Gossip Girl!!!!!! hahahah you're both so pretty :)”

—Anonymous

…really?

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