Health

Rules I Eat By

Coming back from vacation was enough time away for me to get my motivation and spark going again. My clean eating habits and the time change completely threw me off and I missed my 80/20 balance! It’s ok because my kids had a blast at Disneyworld and it was all worth it!  I came back with every intention to focus hard and truly dial in to my health and fitness and ensure all of my challengers are feeling and seeing progress. Every ounce of fire in me wants to see people to succeed at this too. One of the biggest things I’ve learned on my health and fitness journey is that life sure has its share of ups and downs. We have no control over what,  when , and why, but we can only manage to control how we choose to feel. It’s ok to get knocked down, to feel defeated, and to be tired. But its even more important to get back up and get yourself off the floor. Let yourself have those off days. But choose to be your own motivation too. Your desire to change has to be greater than remaining the same.

I am really focusing on teaching my current coaches and challengers the importance of taking  care of yourself no matter how tough life gets. It doesn’t matter how busy we are. We have to make the time. I’m super excited to see and hear that everyone is feeling results. First and foremost, if you do not own a copy of “Eat Clean Recharged” by Tosca Reno go out and get your copy now. It not only tells you exactly how to get started eating clean but it really gives you the history behind why eating clean is the most beneficial for your body. There are so many areas that Tosca touches upon in the book that were like “ah ha” moments for me! I love how every single fitness program I love to follow is incorporated with the same clean eating principles, except its way more simplified.

Portion sizes This strategy does not count calories or points. Instead you are guided by simply following correct portion sizes and pairing the correct foods together. So it is very easy to stick to the correct plan and make this a lifestyle because you don’t need any fancy sliders to figure out your calories or scales to measure your food. A serving of protein is the palm of your hand. A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful. I use these awesome portion control containers to simplify my portions and they’ve helped me so much. If you follow the correct portion sizes you will stay on track and are less likely to over indulge. When you combine a complex carb and a protein together, you are keeping your energy levels stable and avoiding the sugars to crash and make you hungry faster.

 

Get a lunch tote or cooler 31 handbags sells these great lunch totes that are perfect for packing healthy snacks and meals. On Sunday I always sit down and plan out my meals for the week. I make my grocery list and then I cut up fruits and veggies and portion into serving sizes for the week. I measure out hummus, all natural PB and nuts as my proteins to pair with my fruits and veggies. Then, if I am out doing errands I always pack a snack and even an extra one! I always throw in my shaker cup and shakeology because you can always find water somewhere! I try to avoid being stranded and starving! I will never let myself get to the ravenous stage where I eat everything in sight! This has been my saving grace.

 

Carry a refillable bottle with water everywhere you go. You can add lime, lemon, cucumber and strawberries to your water to give it flavor. NO SODA OR JUICE! I’m telling you that it’s full of empty calories and you are not going to lose the weight if you drink soda or juice! Just WATER!

 

Drink green tea when you are hungry I noticed that this helps with my cravings especially in the late afternoon or evening! I always strive for green or herbal tea in between my meals for a little pick me up. In fact, Im drinking some right now.

Buy In Bulk. It is better to buy fresh produce than frozen. Especially in chicken they infuse it with salt water as a preservative. I prefer to buy organic too.  Pick a day that you can make some proteins of your choice for the week ahead of time. When you wake up and you’re running out the door, having some protein you pre made really sets you up for a good day of eating rather than wondering what to eat or saying you don’t have the time. You can easily pull out your chicken and throw it into a salad or a bowl.

Plan For Leftovers. Cook extra for dinner and place in containers for lunches throughout the week. Get used to planning out your week with a few leftovers for your lunch the next day.

Eat Often . Do not deprive your body. Eat six small meals a day. Eat every two and a half to three hours. I literally had to set the timer on my phone for a few months to remind myself to eat what I had packed. Now that I have been doing this for so long, my body automatically tells me that its time to eat! I do eat a lot and when Im off track, my body and energy levels feel it.

Make Breakfast A Priority. I love breakfast. You should be eating breakfast everyday. I drink my shakeology for breakfast or I will eat a large colorful quick breakfast. It all depends on my mornings and what we have planned.

Always Eat A Combination Of A Lean Protein And A Complex Carbohydrate. A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, and  meats such as chicken and fish. A complex carb is your fruits and veggies such as bananas. apples, oranges, cucumbers, carrots, and tomatoes to just name a few. Incorporating a healthy fat in there makes it even better! This is why I love using my container system . It allows me to see just how many I need to have each day.

Eat The Best Quality. Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes. Limit your starchy complex carbs to two to four servings each day. I suggest not relying to heavily on juices. I would aim to get your servings of fruits and veggies each day from actulaly eating them. This way you get the added fiber from the skins of the fruits! Juices more often than not have added sugars and additives that our bodies do not need.

Eating clean is not always easy when things come up or life happens. But its that one lifestyle that can work for everyone. There is no magic pill. Combining these rules with just 30 minutes of working out daily will not only help you lose weight, but it will allow you to feel better than ever! There is no perfect balance. The true formula comes down to 80% nutrition plus 10% exercise, and 10 % genetics.

 

Im getting together two new groups this month. First we will focus on the clean eating principles, how to pair our foods together, and I will share just how easy this is. It doesn’t have to be complicated. Then we will move on to incorporating these habits combined by following a workout program together.

 

What do you need to do?

Commit to starting on May 29th and staying committed.

Prepare to be surrounded by busy positive people who want you to succeed with them!

Have a chance to win prizes!!!!

Are you in? Are you ready to focus on YOU , get healthy , involve your family , and learn better habits with us? Be sure to comment MORE INFO or email me at Jaclyn@TheFitHairdresser.com and I will share more details with you . Spots must be reserved by June 1st.

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