We’ve been talking a lot about sugar, but in this blog, I am going to tell you how you can get past a bad junk food day! It’s not just about sugar! We all know those carbs are equally as addictive….chips, peanuts and the like. Once you start eating, it’s hard to stop.
If you are trying to start out 2019 eating more healthily, there are a few things you either will realize, or already have. First, it is no longer about low fat and low carbs – this simplistic equation just won’t cut it. Nutrition is every bit a science, so it is important that you understand it first. It is crucial that you let go of false beliefs, stop trusting the myths, and quit counting calories.
The second thing is that it is not about eating certain things and avoiding eating others; it is about a lifestyle change. When you decide to eat “clean” (basically a whole food diet without all the processed, junk-type of foods) and remove things that do not help get you where you want to be, you make a pledge to yourself that you will do things that will help in the long-term and make you feel good inside, instead of giving you short-term highs and lows.
To effect change that is long-lasting, you don’t need to turn your whole life around. It is the small things that matter. The Annals of Behavioral Medicine published a research study that found that participants who made one small but permanent change in their dietary routine or physical activity lost double the amount of belly fat, four times the weight, and two and a half inches off their waistline compared to those who followed outdated guidelines of calorie control and increased physical activity during a four-month period. However, as with any change in limitations, hiccups in a new clean eating routine are inevitable. If you feel like you are suffering from a bad food day, here is how you can get right back on track.
Reset to the Good Days
You want to maintain a balanced diet that includes leafy greens – loads of them –healthy protein such as fish, and bright, colorful vegetables. To make an easy reset, keep your weekdays full of clean and healthy food, with around a half an hour each day of physical activity; keep a cheat day on or around the weekend.
Remember that plant-based protein is your friend and the best way to lose weight is to eat a high-protein diet that is low in refined carbohydrates. If you want to stay satiated for the day, remember that low-glycemic foods ensure you have enough energy for the day without having to binge on power snacks.
Aim for a diet of more fish, fewer animal products, loads of greens, and colorful vegetables. Here’s a simple formula: keep weekdays clean, get at least 30 minutes of exercise each day, and save indulging for the weekends (more on that later).
Remember portion sizes too. What you eat and how much you eat of it can make all the difference. Update your shopping list to include healthy foods such as nuts, seeds, legumes, oily fish like salmon, and dairy.
Portion according to your plate. Start by dividing it in half and filling it up with fruits and vegetables. Fill the other half with one-quarter healthy protein and the other quarter with complex carbohydrates such as brown rice and quinoa or root vegetables such as sweet potatoes, beets, turnips, and parsnips. Make sure the quarters form the size of your fist.
Remember that it is okay to fall off the “clean eating” wagon once in a while; it is only human. For days like those, you must prepare in advance. Go all out on Mondays, for example, with the healthy eating. Stick strictly to your diet’s rules and regulations so that if later in the week, you have a weak moment and give into it, you have already taken compensatory measures to remedy the situation.
Are you ready to take the plunge and switch out foods so that you can aim to be eating clean? I would love to help you with this. I have a 5 Day Clean Eating Program that will give you a taste of how easy, healthy and delicious it is. Let’s face it, anyone can give it a try for 5 days. I dare you to take the plunge. Click the picture below to purchase.
CLEAN EATING RECIPE – VEGGIE BURRITO BOWL
INGREDIENTS:
1 tablespoon coconut oil
1 cup black beans, cooked
1 cup brown rice, cooked
1 yellow pepper, chopped
1 tomato, chopped
Dash of cumin
Dash of cayenne
Dash of sea salt
¼ cup parsley, chopped
1 avocado, chopped
Variation – in a collard wrap or brown rice tortilla
INSTRUCTIONS:
MIX INGREDIENTS IN SAUCEPAN. In a medium saucepan, heat 1 tablespoon coconut oil over medium-high heat. Once oil is warm, add yellow pepper, tomato, cumin, cayenne and sea salt, and sauté 4-5 minutes until cooked. Add the black beans and cooked brown rice and sauté another 4-5 minutes. Add parsley and remove from heat.
SERVE. Top with the avocado and serve in a collard wrap or brown rice tortilla.