Artificial Sweeteners

Artificial sweeteners are chemicals, not food! They have no calories because they don’t nourish your body in anyway — they’re toxins your body has to clear, or, depending on how well you detoxify, store. They may actually make you hungrier. The simplest way to control your weight is to control the sugar(s) and artificial sweeteners that we let into our body from processed foods.

Portion Size - Plate Size

Portion size can be our worst enemy. Many of us were brought up to "clean our plate" and we instinctively fill our plates and eat it all. I have found that using a smaller plate helps me resolve those childhood teachings. For instance, your serving size for meat should be no larger than the palm of your hand, usually 3 - 4 ounces. Add a couple of complex carbohydrates and your smaller plate is FULL. Calories reduced!

Eating Clean

Meals and snacks should come from whole food, meaning food that has not been processed and manipulated, and if so only sparingly. Your food should resemble its source as closely as possible (e.g., fresh fish, not fish sticks) Use refined sugar rarely, if ever and never use artificial sweeteners. Instead, if you must, sweeten sparingly with the more nutritionally complex natural sugars such as honey or agave nectar.

Diet Sodas Make You FAT!

Diet soft drinks may be sugar-free and have ZERO calories, but in a recent study, people who used artificial sweeteners (i.e. drank diet sodas) ate up to three times the amount of calories as the control group. It all comes down to the brain’s perception of calories, which can get thrown off whenever artificial ingredients are substituted for whole food. So in effect, diet sodas cause you to eat more!

Cooking Clean For Your Family

This question has come to me 3 times in the past week so I want to share it. What can I do if my spouse/partner doesn't want to change their diet and be healthier? I'm lucky, we do this as a couple in my house. But for others; don't nag - that never works; don't push - pull. Set the right example and when you're all shapely and hot, they will look at themselves and know they need to "get on the bandwagon".

Counting Calories

It's not necessary to count calories and be hungry. Eat smaller portions, 5 or 6 times per day and limit the sodium and eliminate the sugar and sweeteners. You can lose that extra weight. There is hope for those willing to change the diet they're on. Forget fad diets and gimmicks. They won't last. Eating clean and lean is a permanent solution to a lingering and unhealthy problem.

Beans - Good For Your Heart

One of the best sources of protein is beans. Try dried pinto, black or lima beans cooked with an artificial ham flavoring (made by Goya). One-half cup of beans contains as much protein as three ounces of broiled steak. Plus you get much more fiber and feel fuller, longer. Beans contain no cholesterol, and they can help lower your cholesterol level because they are one of the richest sources of fiber!

Hunger

Hunger is our worst enemy. When we get hungry we tend to throw all restraint aside and eat what looks and smells good. And too much of it! The key to eating clean/eating lean is never let yourself get hungry. Eat a healthy mid-morning or mid-afternoon snack. Edamame makes a great snack, lot's of protein. One of our strongest drives is hunger and it will overtake our common sense if we let it take control.

Whole Wheat Pancakes

Best whole wheat pancakes recipe, EASY - mix 2 cups whole wheat flour, 2 tsps baking soda, then add 1/4 cup molasses and 2 cups of 1% milk. Combine nuts or oats (if desired) Top with pureed fruit. (bananas, strawberries, blueberries) This is as clean as you can get for pancakes.

Eating Clean

Eating clean means consuming high quality foods in their most natural state. Foods that are free of unnatural additives and preservatives, refined sugar, white flour, hydrogenated fats, trans-fats and other chemically enhanced ingredients. Eating clean involves consuming lean cuts of meat like chicken, turkey and fish along with complex carbohydrates including fresh fruit and vegetables. The result - a healthier, leaner you!

Breakfast Anyone?

We've been asked specifically for some meal ideas and we will share some and ask others to do the same. Starting with breakfast - the most important meal of the day. Get your metabolism cranking with a bowl of whole grain, NO sugar added, cereal. Store brands work just fine. Use 1% milk and cut up fruit on top. I also sprinkle flax seeds on mine and sometime I will chop up a few almonds. All the nutrients, fiber, and energy boosting natural sugars in the fruit to get you going for the day.

Body - Heal Thyself

Our body has the amazing ability to heal itself if given the proper nutrition. By eating a diet of lean protein and complex carbohydrates we can reverse the damage we may have done to our health over the years. It's never too late. By changing the eating habits that have created our health problems, we can help our body heal itself. Change your diet - today. Begin the healing process.

Fiber is Your Friend

We need 25 - 30 grams of REAL fiber per day. There is only one true way to get fiber - eat plant foods. Plants such as fruits, seeds, whole grains and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.

Good Carbohydrates

Have you tried the low/no carbohydrate diets? They never work in the long run. In the past the reputation of carbohydrates has swung wildly. We can reap the health benefits of good carbohydrates by choosing those that are full of fiber. These get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits, and beans.

Fat In Our Diet

We cannot do without fat in our diet. Polyunsaturated fats can have a beneficial effect on your health when consumed in moderation and when used to replace saturated fats or trans fats. They also include essential fatty acids your body needs but can’t produce itself – such as omega-6 and omega-3. You must get essential fats through food. It is not the fat content that has caused our weight gain. The culprit is added sugar and refined and processed carbohydrates.

Have A Great Breakfast

Studies have shown that starting your day with a good breakfast can actually help you lose more weight than skipping breakfast and eating the first meal at lunch. A good whole grain cereal (hot or cold) topped with fresh fruit and a spoonful of flax seeds gets your systems functioning and your metabolism cranking.

Lose Fat - Not Weight

People tell me they want to lose weight. I think what they actually mean is they want to lose fat. There is a big difference. Eat Clean Eat Lean targets fat loss, not just losing weight. Some weight loss programs are dangerous. You actually lose muscle and tissue. Those programs are impossible to maintain. Eat clean, eat lean, lose fat and keep it off. Don't be hungry. Easy to do, easy to maintain. Spread the word.

Make A Change

It's not necessary to make dramatic changes to your diet to lose weight. Start with small things and continually change your eating habits to reach your goals. Make a decision this week to leave off fried foods and food with added sugar. Eat another serving of fruit each day and start using whole grain breads and cereals. Small steps - big changes - lasting results.

No Sugar Today

Make an effort today to avoid all refined and added sugars. Sugar causes unwanted reactions in your body. Because sugar is highly glycemic, you get a huge and harmful insulin response. Several different organs take the sugar they need and some is stored in the liver as glycogen, which is used for energy. The remainder is converted to fat and stored in fat cells that can accumulate around your waistline and buttocks.

Weight Loss Begins in the Kitchen

There is no single weight loss solution that will work for all the people all the time. Combining good eating habits along with physical activity each day is the foundation. The shape and size of your body is as much a product of the kitchen as it is the gym.

Fact: Americans consume 25 percent of their vegetables in the form of french fries!!