Clean Eating Basics

CLEAN EATING BASICS

Clean Eating is not a fad diet, it is a way of life to learn and develop. Every body is different, our needs, lifestyles, genetics and personal preferences are all different but luckily for us Clean Eating can work for everyone. Around 80% of what we look like is down to what we eat, 10% down to exercise and 10% down to genetics, so it goes without saying, you really are what you eat! As you fill your body with natural foods, you will feel energized, healthy and happy. You will learn to listen to your body and understand its needs.

Clean Eating is simple. All you need to do is;

• Eat food that comes from nature. Fresh fruits and vegetables, whole grains, nuts and seeds, lentils and beans, lean meat and fish and healthy fats.
• Avoid highly processed foods that contain refined white sugars and refined white flours, excessive salt, preservatives, additives, artificial sweeteners and trans fats.
• Stop eating by 8 pm (or 3 hours before bed)
• Eat breakfast every day within an hour of waking.
• Eat regularly, every 2 1/2 to 3 hours.
• Adhere to proper portion sizes*
• Combine lean proteins with complex carbohydrates in your meals
• Keep hydrated – aim for 2-3 litres of water a day and 4 mugs of Green Tea
• Plan! Plan and prepare your food in advance whenever possible. This helps to stop ‘crisis’ moments.
• Enjoy a Treat! You can’t cheat when you Eat Clean, you can just make a conscious choice to enjoy a treat on special occasions, and then get back to eating clean again.
  

CARDIOVASCULAR EXERCISE

Cardiovascular exercise — such as swimming, running, walking, cycling and playing sports — burns calories, sheds fat and helps improve your fitness. If your working day is exceptionally busy, aim to do your cardio in the morning before breakfast. This strategy because it helps boost your metabolism, burn extra fat and energizes you for the rest of the day. If you get the chance, go for a brisk walk at lunchtime to burn more calories and help clear your head.

WEIGHT TRAINING

Weight training is a critical factor of any program, whether you're trying to build muscle, lose fat or get fitter. If you have access to a gym, aim to get there three times per week around your work hours and focus your sessions on free-weight compound exercises such as squats, lunges, bench presses and rows. Strength training doesn't have to take place in the gym, though. If you can't get to a gym or simply don't have time, then a body-weight workout in your own home consisting of pushups, pullups, squats, lunges and planks can be extremely challenging and deliver great results.