Betty Doyling’s Tips For “Eating Clean”

[Written by Betty Doyling] That nice firm stomach that we all desire is made in the gym but shown in the kitchen.

Why go to the gym and work your butt off  ”literally” and come back home and stuff your body with junk. With so many diets out there — Paleo, Atkins, Grapefruit, Lemonade — you can stop worrying because there is really only one thing you need to do, “Eat Clean.”

What is “Eating Clean?” Eating clean is taking all of the nutritionally
meaningless foods out of your diet. So that means, no fatty, fried, sugary processed foods.

Some may ask, “Does that mean I can only eat chicken and vegetables all day?” Eating clean actually means you can eat more food and less calories! Who doesn’t love to eat? I do!

When eating processed foods such as french fries or a bag of potato chips, they will digest quickly and leave you still feeling hungry. Instead, if you were to eat 1 plain baked sweet potato your hunger would be quenched and your body would be nourished. Processed foods also contain tons of sugar, sodium and preservatives that make them quite addictive.

Try starting with some lean protein which could be, turkey breast, chicken breast, white fish, tofu,tempeh, all of which help build muscle and keep you fuller longer.

Next you need some fresh fruits and vegetables such as asparagus, broccoli, spinach, pumpkin, lettuce, strawberries, melons, apples, grapes-the possibilities are endless. Add in some good fats like avocados and almonds. Lastly you could add some whole grains such as brown basmati rice, quinoa, oatmeal, and bulgar wheat.

You can season your foods with fresh herbs and onions, garlic, cinnamon, soy sauce, and tabasco. Try to stay away from the mayonnaise, ketchup, butter and other fat and sugar laden condiments.

Yes I know those types of condiments are a favorite among many and taste delicious when added to your favorite item, but you can train your taste buds to not desire all of the fatty condiments and chips, candy and all the other naughty foods.

Give it a couple of weeks and you will notice a change in your body almost immediately.

Here are 5 tips to get you started:

• 1. Add Fresh Fruits & Vegetables. Start removing and replacing anything fried, sugary and processed from the home and replace with your favorite fresh fruits and vegetables

• 2. Replace Carbohydrates. Switch refined carbohydrates like white rice and pasta, with brown rice, whole grain pasta or quinoa

• 3. Eat Frequently. Try to have 5 small balanced meals per day, if this is too challenging stick to 3 but make sure the meals are balanced.

• 4. Prepare Ahead. I say this all the time, but it is really the key to succeeding in most things. Try to prepare the main courses for a couple days ahead. You can add the vegetables & fruits as you go along.

• 5. Stay Hydrated. Sometimes we think we are hungry when our bodies are crying out for water. Try drinking about 8 ounces of water the next time your hunger alarm goes off early.

I hope this motivates you to eat clean and not diet senselessly. It’s all about developing our lifestyles into healthier and happier ones. Let me know how it goes. Some helpful links are: thegraciouspantry.com, cleaneatingmag.com and eatcleandiet.com.

- Betty Doyling is a certified fitness trainer and figure competitor with over 7 years of experience. She specializes in all levels of health and personal fitness with a focus on nutritional guidance to help the individual change their mind set from being focused on appearance, to a more balanced lifestyle involving diet and exercise.

She can be reached via her Facebook page, “B-Active For Life.” The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Please note that she is not a registered dietitian.

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