Ultimate Reset Day 10-13

But...it's TOO EXPENSIVE. But...I don't have time...

Living a clean eating lifestyle is easy, has many health benefits, and is cheaper than eating pre-packaged, processed foods.

Clean eating is not a new concept. Those involved in any way with health, fitness or nutrition, from fitness competitors to personal trainers to health-conscious individuals, have known about eating clean for years. However, clean eating is gaining popularity (thanks to author & fitness expert, Tosca Reno) as a way to gain better health, easily maintain weight and as a way to lose weight and keep it off for life. But what exactly is clean eating?

At its most basic, clean eating is making the healthiest food choices possible, opting for fruits and vegetables, whole grains, and lean cuts of meat instead of processed and refined foods. To eat clean, there are a few easy principles to follow.

Clean Eating Principles

• Eating a mini-meal every two to three hours (5 to 6 small meals per day total) to keep blood sugar level and prevent hunger
• Combining lean proteins and complex carbs at every meal
• Avoiding all over-processed and refined foods (especially sugar, white rice, and white flour)
• Avoiding saturated and trans fat, instead consuming healthy fats
• Avoiding soda and other sugary juices and drinks
• Avoiding high-calorie, zero nutrient foods (i.e., junk food)
• Eating proper portion sizes
• Drinking at least 8 cups of (filtered or distilled is preferable) water every day

What Clean Eating is Not

When describing clean eating, it's important to point out what eating clean is not. Clean eating is not a diet, although it is a great way to reduce body fat, lose weight, and keep the weight off. Clean eating is a lifestyle that requires time, commitment, and pre-planning and is not just a way of eating that can accomplish weight loss or overall health just by doing it on the weekends only. Clean eating is not about deprivation, avoiding food groups, counting calories or starvation, but about making healthy food choices and providing the body with the best foods possible.

Note: One thing I've noticed since starting the 21 Day Beachbody Ultimate Reset is that I am learning that my weakness is planning and preparation. I've never really forced myself to actually make a list, set my menu, shop only for the menu, cook ahead and put things containers so I can just grab them and go. My biggest fault in my weight-loss throughout my life has been eating "on the fly." If I don't have or make the time to prepare my meals, I will just "wing-it" and stop somewhere and grab something. That is when I start making excuses and exceptions. But that snowballs into more and more each week because once I've "tasted" that fast food or restaurant food, the cravings come back. I'm not saying I can't go out to a restaurant, but when I do it spur of the moment, I lose control. This Ultimate Reset has taught me that if I just plan and prepare, I don't even have to think about it, stress about it, or cave into my laziness. 

The Benefits of Clean Eating

There are many health benefits to eating clean, including:

• Clean eating is not complicated, nor is it expensive. Oftentimes it is actually cheaper to buy clean eating foods than it is to buy prepackaged, processed foods. Don't believe me?? Well, on week one of my 21 day reset, it cost me just a hair more to purchase some things I didn't have (about $160 for a family of 5), but week 2, I only spent $75 for a family of 5 to eat fresh fruits, fresh veggies, lean proteins (beans, quinoa, millet, barley, tempeh, chicken for the boys) and my food for week 3 is going to be about $65. Although it is less expensive to eat clean and nutritious foods, it does require more time in the kitchen planning and cooking meals. 
• Fat loss
• Weight loss - Down 14 lbs so far in 14 days!!! 
• Increased energy - Now, I wake up before my alarm clock and trust me, I've NEVER been a morning person!!! 
• Clearer skin - I've always struggled with blemishes. I've had none for 2 weeks now.
• Shinier hair
• Better sleep - Wake up refreshed and alert without coffee.
• Increased mental well-being

If you have any questions, feel free to shoot me a comment or email. Ready to start your journey? I'd love to help you. It's never too late...never, as long as your heart is beating, there is still hope. What are you waiting for? You cannot keep using excuses, they get old and people start to blow them off. Dig deep down into your heart and ask yourself, are you happy where you are? If so, great!! If not, take my hand and let's do this together! :-)

Reference:

Reno, Tosca. The Eat-Clean Diet. ON: Robert Kennedy Publishing, 2007.

Ultimate Reset Diary

The Weekend on Ultimate Reset!

Ultimate Reset Day 2 & 3

Beachbody Ultimate Reset - Day 1

10 Reasons to Drink More Water

1. Your blood is over 80 percent water and needs water to make healthy new blood cells.

2. Your bones are over 50 percent water and, you guessed it, need water to make healthy new bone cells.

3. Drinking more water actually helps lessen pain in your body by getting your lymphatic system moving. The lymphatic system is a network of nodes, tubes, vessels, and fluid that move waste out of your tissues. It requires water to function properly.

4. Water helps to eliminate wastes and toxins from your body through the lymphatic system, kidneys, and intestines.

5. Water lubricates your joints and helps reduce joint pain and protect against wear and tear.

6. Water regulates your metabolism so if you're overweight chances are you may need more water.

7. Water balances body temperature.

8. Water helps to ensure adequate electrical functioning so your brain and nervous system function properly. Your brain and nervous system send out electrical signals to function properly. Researchers estimate that your brain gives off about the same amount of electricity as a 60 watt light bulb. So, there's some truth to the image of a light bulb going on when someone has a good idea.

9. Water alleviates dehydration (and I've already mentioned that most people are chronically dehydrated).

10. Every cell and organ in your body requires adequate water to function properly.

So, one of the quickest and easiest ways to improve your health is to start drinking more pure water every day. Be sure to drink water an empty stomach or you'll simply be diluting your digestive enzymes and making your digestion less effective.

And, choose purified water as much as possible (but get yourself a BPA-free water bottle so you won't pollute the planet with all those plastic water bottles. In wealthy, developed nations with plentiful access to water, we really have no excuses for not drinking enough water.

Adapted with permission of the author from the upcoming book, The Phytozyme Cure. (Wiley, December 2010). Copyright Michelle Schoffro Cook.