Eat Clean to be Lean
Tuesday, May 8th, 2012You want to lose weight, and have been trying hard for months without success.
You’ve heard fitness people refer to ‘eating clean’ but what does that really mean?
The labels on hundreds of different food items proclaim to be ‘healthy’ but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.
What are you eating wrong?
Let’s dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.
Step One: Steer Clear of Packaged Foods
Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy’.
Think of packaged food in these 3 categories:
- Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.
There’s never a good reason to eat these so-called foods.
- Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy’ or ‘low fat’. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight.
If you have a weight loss goal then stay away from processed grains.
- Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here’s a category of packaged foods that you are able to include in your clean diet. You don’t, however, have a free pass to eat as much of these items as you’d like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way.
Eat whole grains in moderation in order to meet your weight loss goals.
Step Two: Fill Up on Fresh Foods
Fresh vegetables and fruits are a huge part of your clean diet.
The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health.
Eat a variety of fruits and vegetables in all shapes, sizes and colors.
The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons.
Step Three: Get Plenty of Protein
The cornerstone of your clean diet should be lean protein.
Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites.
Protein is what holds your clean eating plan together, for two reasons.
- Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
- Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.
For faster results, pair your clean eating with a challenging exercise routine.
Call or email dan@hitfitnesstraining.com today and I’ll get you started on an exercise program that will make your goals a reality.
The Benefits of Getting a Philadelphia Personal Trainer at Hit Fitness
Thursday, April 14th, 2011HIT Fitness personal trainers can help you see and feel the results of your work out sooner. Here are some of the benefits you get with a personal training program.
Get that ease and confidence that your hard work is getting somewhere. Trainers are well-educated and knowledgeable about routines that optimize your body’s performance. They also know movements that challenge and train your body to increase its capacity.
You may come to the gym mentally and emotionally unprepared and yet you still get the work done. Trainers motivate you and they shuffle routines to eliminate monotony and predictability. You can leave the thinking to them while you focus on the execution.
The positions and movement that are taught to you ensure your safety. Trainers can easily spot awkward postures that may cause injury. The supervision of your Philadelphia Personal Trainer also ensures that you are fully targeting muscle groups a type of exercise is meant to strengthen.
If you are dedicated to achieving your fitness goals, investing in a personal training program is the most direct path.
E-mail Dan@Hitfitnesstraining.com or call 267-784-3626 to set up your FREE workout today!
Don’t Complicate Things
Wednesday, December 1st, 2010The main reason that you’re not happy with your weight is because of what you eat.
It’s hardly your fault.
Have you ever stopped to notice how many times you’re bombarded by food marketing each day?
Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.
The question “What’s for dinner?” has never been more complex than now.
Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.
But wait – truly healthy eating is simple.
First you need to block out the blizzard of food marketing around you.
Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.
It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?
So what does truly healthy eating look like?
A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.
Just as importantly, a healthy meal does NOT contain:
- Refined sugar / corn syrup
- Fried / fatty food
- Full fat dairy food
- Processed food with chemical additives
Healthy Breakfast
Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:
- Scrambled egg whites, sliced tomato and whole grain toast
- Whole grain oatmeal, sliced fruit and a protein shake
- Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg
Healthy Lunch
It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:
- Dark baby greens topped with chopped chicken breast and diced tomatoes
- Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
- Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard
Healthy Dinner
Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:
- Grilled white fish, sautéed spinach and whole wheat couscous
- Baked chicken breast, steamed broccoli and brown rice
- Try the recipe for Chicken Quinoa Stir Fry below
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.
Your exercise routine should be challenging and should be done on a regular basis.
