"If you could change one thing about yourself, what would it be?"
For most of us faced with this question, our immediate answer is something physical. I know for myself several months ago there were many things I wanted to change. But I had convinced myself my goals were too far out of reach and I had neither the time nor discipline to make the necessary changes. I believed that eating healthy was a burden; restrictive, gross, time-consuming, and expensive, and I loved yummy food too much to do that to myself. Thank God for my Mom!
"I believed that eating healthy was a burden; restrictive, gross, time-consuming, and expensive, and I loved yummy food too much to do that to myself."
When most people decide to change their eating, they don't know where to turn for advice on the "right" way. Just google 'healthy eating' and you will get hundreds of opinions on what the right way is, the best diets, the fastest way, the way that worked for Sophie in California, etc. etc. It's no wonder people are trying anything that promises big results then ending up depressed with how they look and feel, only to try the next big fad with promises.
I got lucky. My Mom has been a poster-child for healthy living in our house since about 10 years back. In 2009 she started this plan called the Eat Clean Diet, which ironically is not a diet, it's a lifestyle! At first we thought it was really weird, and it took me this long to get on board, but despite my hesitations my Mom has been living proof that eating healthy can be delicious and even fun! So when I finally said enough is enough, I went to my Mom for help.
There is no "right way" because the best "way" depends completely on your goals. You can't chose a path until you know your destination. So if your goal is to lose a ton of weight fast for your wedding but you don't care about your weight after, your "right way" will look different than a parent trying to learn the most quick and efficient way to cook healthy for their whole family each night, and even more different still than someone trying to gain muscle like a bodybuider.
Everyone has a story and a journey to take, but what I can tell you is that this way, "eating clean", is the most sustainable, consistent, manageable lifestyle in health I have come across. I have yet to find a plan that can be done at any stage of life for any amount of time, that is not restrictive or demanding, that is time-efficient and affordable, AND, that will leave you feeling incredible. Eating clean is not just a way to lose weight, it is a way of life. And because there are millions of options, eating clean can be personalized to create the best YOU.
"Eating clean is not just a way to lose weight, it is a way of life... and it can be personalized to create the best YOU."
Sound too good to be true? Keep reading...
Here are 4 tips my Mom gave me to start eating clean and living a healthier lifestyle. These are the basics. This is not everything you need to know or every helpful tip I've acquired, but this is the grassroots to get you started! I've also linked a few reliable resources at the bottom if you are interested in researching a little further!
1. Eat more
Most diets and eating plans ask you to restrict your food intake, count calories, or eliminate entire food groups all together. This is not sustainable because who wants to cut carbs or sugar for the rest of their life? Every natural food group has a purpose when it comes to making our bodies run, so yes, even carbs and sugars have their place in a clean diet!
And not to be dramatic, but for some women (myself included), eliminating foods and meals may lead to an unhealthy mindset and could even onset eating disorders in extreme cases.
One of the best principals I've learned is to eat 5 to 6 small meals throughout the day (2-3 hours apart). Doing this avoids sugar spikes, curbs cravings and hunger pains, and speeds up your metabolism. It keeps your body at a consistent pace throughout the day.
The days of a large breakfast, lunch, and dinner are gone. Waiting all day to eat then stuffing yourself when it's time can have several negative effects on your body and mind. Even just holding off until lunch can cause your body to go into starvation mode, thus slowing your metabolism and storing fat.
Then when it's finally time to eat you want your food as soon as possible so you eat the quickest thing available, which is usually fast food or Starbucks treats. And because you're so hungry it takes your brain longer to register that your body is full, so you keep eating more and more. Finally, after stuffing yourself, you feel sluggish and tired for hours until it starts all over again with dinner. See the viscous cycle?
So eat more! Don't cut out any food groups, and add smaller, balanced meals throughout the day.
2. Eliminate processed foods
You knew this one was coming. Now let me be clear, this does not mean you need to grow your own vegetables and ground your own wheat to be healthy. This means making every effort to say as close to food's natural source as possible and eliminate excess ingredients.
Look for labels that say organic or locally grown, and read read READ INGREDIENTS! Most people look at labels for how many calories or grams of sugar and fat there are, but the much more important info is what the food is made of.
Keep in mind that the first ingredient listed is the predominant one, meaning there is the most of that ingredient in the product. So if the first ingredient is sugar, that's a red flag.
Put simply, going natural is the way our grandparents ate. Back when society was different and women were home to cook all day, they could afford the time to make meals with fresh ingredients and natural products. Life was simpler and food was typically grown and bought locally. In our fast-paced world of today where meals need to be made and eaten quickly and there are less and less people home to cook, we've gotten away from natural and fresh.
A good rule of thumb when shopping that my Mom always said was: if it has more than 6 ingredients, more often than not it's not good for you.
Another tip is to keep your shopping around the edges of the grocery store. This is where you find the produce, meat, yogurts and eggs, etc. Food sold in the aisles is typically stripped down, sugar-added, chemically enhanced, or unnatural. Food can be just as colorful, pretty, and delicious without dyes!
3. Find food you enjoy!
Since the beginning of time food has been more than a way to keep humanity alive. It is part of our cultures, religions, families, relationships, comforts, etc. The number of reasons why people eat food is as many as there are foods in the world today! With that in mind, you need to be able to enjoy what you are putting into your body.
What you put in is what you'll get out and that is especially true of nutrition. If you are trying to choke down fish because a book told you you have to, not only will you quit but your mental health could be at stake! Forcing is different than disciplining.
There are millions of options when it comes to clean eating. I know for myself being Italian, food is an experience, so it took me sitting down with a few cookbooks and online blogs to find options I knew I'd enjoy that were clean and good for me and contained all the food groups I needed. It's as simple as typing in a food you already love (tacos, sushi, hamburgers, etc.) and finding a clean version of it! Once you decide to dedicate your life to clean eating, it's worth the time to find foods you'll enjoy as well!
PS- Clean eating involves treats! Obviously there is a difference between discipline and depriving. You can eat clean desserts in moderation without completely denying your cravings. So every once in a while it's ok -- no, it's necessary to find treats you'll love that give your body what it wants in the healthiest way possible!
4. Consistency over time
Let's be real. For most of you who read this far into the post, there's some desire for weight loss. It's great to be healthy and all, and eventually that becomes the main goal, but at the onset most of us want to look and feel different. I certainly did. And you will! But it takes time.
About one month into my eat-clean process, I was hitting a hard wall of disappointment. Sure I felt better physically and mentally, but I honestly didn't look too much different. The process of prepping food and learning to cook and finding things that actually tasted good and were healthy was weighing on me and the lack of results wasn't helping. But with my Mom as my cheerleader I pushed on.
It wasn't until about 3 months into clean eating that I started to notice big results. The scale number was going down, my clothes were fitting differently, and my measurements were shrinking. It all
kind of hit at once. Since then I've had multiple peaks and valleys where I plateau or even gain a bit, then drop a ton all at once. Every body is different and there is no science to how and when yours will react, but I do know that consistency over time works, and you will see the results of your efforts!
I won't lie and say it's easy because it's challenging to change your lifestyle in any way, especially a way that the world is not yet on board with. We are bombarded with temptation at every restaurant and commercial. Plus there are people who will be jealous of your ability to do it and they will judge or even criticize you. I've had my fair share of teasing from people who don't understand. But that's ok. You just have to shake it off and know that you are doing the very best thing you can for your body and giving yourself your best chance.
"You are doing the very best thing you can for your body and giving yourself your best chance."
I could say SO MUCH MORE on this topic, and we haven't even touched working out yet! But I think I've said enough for now ;) If you have any questions please contact me using the link at the top of my page. I love hearing about other's journeys with healthy living and achieving their goals! It can be your story, too :)
Until next time,
Gabby
RESOURCES:
This book taught me everything about the science of my body, how food affects every area of life, and it has easy to remember portion sizes and several basic meal plans and recipes.
This is a website by Dani Spies! There are thousands of incredible clean recipes as well as blog material to explore the more emotional and spiritual side of healthy living.
As a Coach, I HIGHLY encourage you to look into the workout programs, meal plans, and self-care regimens Beachbody has to offer! There is a LOT to discover here so if you need help feel free to contact me!
Comments