Proper nutrition is a key element in leading a healthy
lifestyle. Most experts agree that
the formula for a fit, healthy body is 80% nutrition, 10% exercise and 10%
genetics. No one can control the
genetics, but you can certainly control the other 90%.
The best way to control the nutritional part of this
equation is by developing a clean eating lifestyle.
A clean eating lifestyle follows these principles:
- Eat 5 or 6 small meals
- Eat every 2-3 hours
- Combine lean protein
and complex carbs at EVERY meal
at least 2 liters, or 8 cups, of water each day
- Never miss a meal,
- Avoid processed,
refined foods, especially white flour and sugar
- Avoid saturated and
- Avoid sugar-loaded
sodas and juices
- Consume adequate
healthy fats each day
- Avoid alcohol –
another form of sugar
- Avoid all
calorie-dense foods that contain little/no nutritional value
- Depend on fresh
fruits/veggies for fiber, vitamins and enzymes
- Stick to proper
portion sizes – give up the super-sizing!
The type of food you put in your body affects your
metabolism. What is metabolism?
Basically speaking, it is the rate at which your body burns fuel.
Inconsistent eating habits can cause wild swings in blood sugar and
insulin levels. When you eat inconsistently, your body has no idea what to
expect for fuel and when. As a
result your RMR (resting metabolism rate) becomes sluggish and therefore the
rate at which you burn fuel slows down.
Some ways to boost your metabolism include:
- Do resistance training
at least 3 times per week
- Quit yo-yo dieting –
clean eating is a lifestyle
- Eat more high-quality
- Exchange simple
carbohydrates for complex carbs
- Keep meals small –
- Eat at least six small
meals a day
- Hydrate, hydrate,
- Supplement with a
- Avoid sugar – drink
your java black (or with sweetener) and ditch the soda
Putting together healthy meal plans can be a challenge but
you can find customized
meal plans online. Remember that
80% of a healthy lifestyle comes from proper nutrition and you CAN control that.
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