1.- Keep Your Food Real What goes in your mouth has to be whole, unprocessed, nutrient-dense, properl sourced and properly prepared foods, An apple is an apple. It looks like real food. Fill your cart with produce, some of it with the dirt still on.
2.- Eat More Not Less Skipping meals depresses your metabolism. Eating more frequently helps moderate blood sugar levels. The result is you tend not to binge or overeat.
3.- Eat Like a Baby Babies eat every two to three hours; you should too. This powers up your metabolism, keeps blood sugar levels in check and helps prevent overeating.
4.- Break the Fast Never skip breakfast. This meal is an opportunity to nourish yourself properly after several hours of not eating and sets the metabolic machinery in motion for fat burning for the day to come.
5.- Plan Your Meals Think eating clean takes too much time? Planning is the answer. Use the Eat-Clean Diet Companion to help you organize meals for the day and for the week.
6.- Smaller Portions, Smaller Pants Too much of a good thing is still too much of a good thing. Use your hands as a guide to keep portions in check. (Guide: one serving of lean protein = 4 ounces or the palm of your hand; one serving of complex carbs = one cupped hand; one of serving fat = size of your thumb).
7.- Chew! Loads of us gobble, Hoover or inhale our food. Slow it down. Try chewing each mouthful 25 times.
8.- Treats Are Not Cheats Making eating clean your lifestyle is a powerful choice for better health. It is not a prison sentence. Eat a treat now and then, but reserve it for special occasions, not every day.
9.- Give Yourself Permission To Change Look at that @#$% photo and say, "OK, I ate myself overweight, but those days are over!" Accept that truth and give yourself permission to make better food choices.
10.- Can't Read It? Don't Eat It If it's got a label, chances are that food is processed and contains ingredients you can't read or spell, and look like they are from a chemistry experiment — leave it on the shelf.
11.- Be Fooled and Good Sense Is Overruled Be on high alert when a glitzy "food" label claims "sugar-free," "new and improved," "low calorie" or "diet" and other such nonsense. These words generally mean more hidden sugar and unwanted chemicals, thus more weight. Clean eaters are not so easily fooled! Reach for nutrient-dense, properly prepared ,.. well, you know the drill, see rule No. 1.
12.- Carbohydrate Addiction Yep! We may just be drunk on simple carbs. Stick to complex carbs including vegetables, especially greens, fruits, legumes and whole grains like brown rice and quinoa (a pseudo-grain).
13.- On-the-Go Eating This spells preparedness and helps you skip fast-food oopsies. Pack a cooler with 1/2 baked sweet potato + 2 tablespoons salsa + 1 hard-boiled egg; or 1 apple + handful (12) raw, unsalted almonds; or 1/2 cup dry oats + 2 tablespoons ground flaxseed + one scoop Sun Warrior Protein Powder + 1/2 chopped apple.
14.- Get Moving! We are meant to move. You can eat clean, but you still have to make yourself move. Aim to sweat for at least 30 minutes four to five days per week. Your body will improve, but even better, so will your mood.
15.- Strike Sugar! It's white, powdery, gives you a high and then you want more. You're addicted. And I'm not talking about cocainct, I'm talking about sugar — and it's everywhere. Removing this ingredient from your diet yields the most significant rewards and overall change.
16.- Alcohol: The Other Legal Drug People are always surprised to learn that alcohol is also sugar. Alcohol addiction is similar to sugar addiction. Keep alcohol consumption to a minimum? especially if you are trying to quit. Save it for special occasions only.
17.- LP + CC Always pair lean protein with complex carbs and a bit of fat for best metabolic effect. Women tend to eat less protein than men, but it needs to appear ateverymeal.
18.- Fat Is Fantastic Fat is not the anti-food. We need it to be optimally healthy and human, and in many traditional societies people ate predom¬ inantly fat, not carbs. Don't fear fat. Eat at least 3 tablespoons of good-quality fats in the form of coconut oil (yes, it is saturated but excellent for health).
19.- Leon Greens Eat more greens, My breakfast these days consists of 2 cups steamed mixed greens cooked in coconut oil and topped with two sunny- side-up eggs (wholeeggs!).
20.- Wetter Water North America's No. 1 nutritional deficiency is water — even though we seem to drink more of it, we are in fact dehydrated thanks to diuretic beverages including coffee, tea, soda, sports drinks and more. Here's your Wetter Water recipe fix: Place juice of 1/2 lemon and a pinch of unrefined sea salt into 8 ounces of water. Now you have an electrolyte-rich glass of water that will hydrate you properly.
21.- Smart Salt Use imrefined sea salt only. Regular table salt has been stripped of all that is good using chemicals and bleach. It even contains sugar, Unrefined sea salt contains 92 trace minerals and elements ideal for human health. Choose sea salt every time.
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