Clean Up Your Act
The practice of eating fresh whole foods is becoming more and more popular among those that are health-conscious. According to an article written by Ravelle Worthington for the nutrition section of The Atlanta Journal Constitution, “consumers everywhere are shifting away from heavily processed foods.” They are also ‘more careful at label reading and choosing products that are gluten free, fresh or organic,’ says Worthington.
In the same article, registered dietitian Erica Giovinazzo describes clean eating as a diet including “meats, poultry, fish, seafood, eggs, vegetables, fruits and tubers (like potatoes or sweet potatoes), that is free of white sugar, gluten or soy.”
Giovinazzo recently helped clients complete a clean eating food and fitness challenge, which meant committing to a clean diet for 21 to 25 days. The results showed that ‘participants saw a significant increase in energy, decrease in cholesterol, and a noticeable improvement in skin maladies.’
She concludes that by giving your body the best fuel possible you will not only feel great, but cleaner eating will allow you to make a sustainable change that will last a lifetime.
Clean up your act in five simple steps:
1. Start your day with protein. From a recent study, Giovinazzo found that ‘dieters who increased their intake of high-protein foods to 30 percent of their diet ate fewer calories and lost about 11 pounds over a 12 week period.’ She believes it is probably the most important thing you can do in general nutrition for balanced cravings and to keep you satisfied throughout the day. I used to skip breakfast, but by 10 o’clock I was desperate. Now I start most mornings with a hearty egg sandwich and am satisfied until lunchtime.
2. Think ahead. If you get primed for nutrition like you would an important business meeting – when the hunger pangs kick in, you are armed and ready. Plan and shop for a few meals each week with the intention of using leftovers for lunch or for a snack on days you will be working late or have an extended commute.
Also, keep a stash of nuts or a healthy variety of power bars in the car or desk drawer. If you must stop for fast food, be sensible. Burger King has a decent veggie burger. Just make sure you skip the fries. Wendy’s serves baked potatoes. As long as you opt for it plain, it will be a healthy source of energy when you are in a pinch.
3. Don’t be afraid of carbohydrates or fats. We need them for sustained energy and for maintaining a healthy nervous system. Carbohydrates are necessary especially on days when you are working out. Fat is needed for satiety and keeping your joints, hair, skin and nails healthy.
As long as you are not eating chips and candy bars, carbohydrates and fats are not bad for you. Some healthy options include brown rice or other grains, olive oil, tubers, hard cheeses, yogurt and nuts.
4. Hydrate: Water is incredibly important, and you should drink at least five liters of it each day. Keep a large water bottle with you at work, in the car and at home. It may be helpful to keep a jug available for refills if you don’t have a source nearby.
5. Sweat: “If you really want to live a clean lifestyle, you have to not only eat clean, but also train dirty,” Giovinazzo says. Challenge yourself in the gym, on your walks or in your yoga practice. Exercise to exhaustion and perspire to expel toxins, cleanse pores and kill viruses and bacteria.
For questions or comments email: suzannemcgnnis@me.com