CLEAN EATING HOW TO...
The Eat-Clean Diet emphasizes eating unprocessed whole foods and avoiding foods laden with sugar and fat. The idea is to shun the “diet” mentality and instead seek a lifelong change in eating that moves toward complex carbohydrates, clean protein sources and produce. Tosca Reno, a fitness model and contributor to "Oxygen Magazine," created the diet after her remarkable 70-pound weight loss at the age of 40. Reno, previously more than 200 pounds, transformed her life by abolishing processed carbs and junk food and creating a way of eating that she labeled “clean eating.” The Eat-Clean Diet involves specific strategies to minimize hunger and replace less than healthy food choices with natural whole meals. Although this eating plan provides healthy recommendations, it may be challenging to follow at all times.
Instructions
- 1Eat small meals frequently. Ideally people who are “eating clean” will eat five to six small meals (200-300 calories each) per day. These meals should be spaced every two to three hours. The frequency of meals helps to stabilize blood sugar levels and minimize hunger.
- 2Prepare meals with a mixture of complex carbs and lean protein. Complex carbohydrates are those that take longer to digest and generally contain more fiber, vitamins and minerals. A few examples of complex carbs are whole-grain bread, vegetables and lentils. Protein choices should be low in fat and high in protein; for instance, chicken breast, egg whites and salmon.
- 3Do not skip meals. It is very important to eat each meal throughout the day. This is especially important for breakfast. According to WebMD, 90 percent of people in the National Weight Registry (which means they have lost and maintained a 30-pound loss or more) eat breakfast most days of the week.
- 4Do not eat overprocessed foods, including white flour and sugar. White flour and sugar are examples of simple carbohydrates, which spike insulin levels and may lead to increased cravings and binges. Many processed grocery items will contain these items, including but not limited to, white bread, cookies, chips, crackers, juice, soda, ice cream and most things considered “junk food.”
- 5Eat healthy fats, but avoid saturated and trans fats. Healthy fats include monounsaturated and omega-3 fatty acids. Examples of foods with these fats include avocados, flaxseed oil, olives and a variety of other vegetable oils, nuts and some fish. Saturated and trans fats can lower good cholesterol (known as HDL) and increase bad cholesterol (known as LDL).
- 6Consume proper portion sizes. Small portion sizes are imperative to eating clean. Generally a single portion of a starch is a ½ cup and a single portion of a protein is 2 oz. It is important to become familiar with the approximate amount of calories in a portion of food. In the beginning of the “eat clean” diet, measuring portions and watching calories may be a good idea. This is especially important when consuming fats, which have very high calories for very small portions.
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I *HEART*
- - anything Home related (from interior design to home accessories)
- - Azuki beans!!
- - Bags, Shoes... (maybe cos the only thing that change is the design haha!)
- - Baking (therapeutic ^_^)
- - Chocolate cake, Cheesecake... oh well, all cakes and pastries ^o^
- - Comic characters: Hulk, She-Hulk, Iron Man, Hellboy, Death, Groo, Mystique, the animals in Liberty Meadows (haha!), and many others...
- - Comics: it varies from time to time (depending on my mood), but I do love Liberty Meadows, Groo, Death (Neil Gaiman)... Ooh ya! Nancy ^_^ and er... I'll add as I go along...
- - Curling up on the sofa with a mug of hot cocoa on a cold and/or rainy day
- - DVD Box Set (don't know why, just love it), Star Wars/Star Trek/Battlestar Gallactica... whatever collectibles that'll make me go WEEEEEEEEEEEEEEEEEEE ^O^
- - Fruits (very long list - mango, mangosteen, rambutan, dragonfruit (esp. red 1!), LOVE FIGS, cherry, plum, peach, lychee, grapes, oranges, pear, apples, AVOCADO, and it goes on and on...
- - Grilled/Smoked/BBQ meats, seafood, vegetables... mmmmmm
- - Lobster (haha! this always reminds me of Peter from Family Guy: ROCK LOBSTER!!)
- - Nuts: almond, pistachio, walnut, cashew, brazil nut, pumpkin and sunflower seeds (ok, not nuts)
- - Rainy days = happy days
- - Sakura (Cherry Blossoms) haaaaaa
- - SALMON nom nom nom nom nom
- - smell of cinnamon and freshly baked breads... mmmm...
- - Smoothies, Shakes, Yoghurts, Ice Cream, GELATO... (yummm)
- - Strawberries, blueberries, all berries...
- - the color Red, Sky Blue and Earth Green
- - TRAVEL!!! ^_^
- - UNAGI... yummmm...
My Likes...
My Other Likes...
Our Love Rollercoaster
- Aaliyah - Are You That Somebody
- Aaliyah - If Your Girl Only Knew
- Alice in Chains - Would?
- Alicia Keys - Fallin
- Alicia Keys - If I Ain't Got You
- Alicia Keys - No One
- Alicia Keys/Usher - My Boo
- All Saints - Never Ever
- All Saints - Pure Shores
- All Saints - War of Nerves
- Allure Ft. 112 - All Cried Out
- Bee Gees - How Deep Is Your Love
- Bruce Springsteen - Human Touch
- Chage and Aska - Say Yes
- Chantal Kreviazuk - Leaving on a Jet Plane
- Cranberries - Dreams
- Cranberries - Dreams (w. lyrics)
- Cranberries - Linger
- Cranberries - Linger (w. Lyrics)
- Cranberries - When You're Gone
- Cranberries - When You're Gone (w. lyrics)
- Depeche Mode - Precious
- En Vogue - Damn I Wanna Be Your Lover
- En Vogue - Don't Let Go
- En Vogue - Whatever
- Extreme - Hole Hearted
- Extreme - More Than Words
- Extreme - Tragic Comic
- Frente - Bizarre Love Triangle
- Frente - Labour of Love
- Frente - Lonely
- Frente - Most Beautiful
- Frente - No Time
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- Gossip - Standing in the way of Control
- Gwen Stefani - 4 in the Morning
- Janet - All For You
- Janet - Anytime Anyplace
- Janet - Doesn't Really Matter
- Janet - Let's Wait Awhile
- Janet - Love Will Never Do Without You
- Janet - Someone to call my Lover
- Janet - When I think of You
- Jewel - You Were Meant For Me
- K-Ci and JoJo - All My Life
- Lisa Loeb - Stay
- Lisa Stansfield - Change
- Madonna - Borderline
- Madonna - Cherish
- Madonna - Lucky Star
- Madonna - True Blue
- Mariah Carey - We Belong Together
- Neil Diamond - Girl, You'll Be A Woman Soon
- Nelly ft. Kelly Rowland - Dilemma
- New Order - Bizarre Love Triangle
- No Doubt - Don't Speak
- No Doubt - Running
- No Doubt - Simple Kind of Life
- Paramore - Brick by Boring Brick
- Radiohead - Talk Show Host (Romeo+Juliet Soundtrack)
- RHCP - LOVE ROLLERCOASTER
- Shanice - I Love Your Smile
- Shanice - Saving Forever For You
- Soft Cell - Tainted Love
- Space/Cery Matthews - The Ballad of Tom Jones
- Stone Temple Pilots - Interstate Love Song
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- SWV - Right Here (Human Nature Mix)
- SWV - Weak
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- The Wannadies - You and Me Song (Rome+Juliet Soundtrack)
- Usher - You Make Me Wanna
La la di la di daa...
- Aerosmith - Amazing
- Aerosmith - DREAM ON
- Aerosmith - I don't wanna miss a thing
- Aerosmith - Jaded
- Aerosmith - Livin on the Edge
- Avril Lavigne - I'm With You
- Avril Lavigne - Nobody's Home
- Christina Aguilera - Ain't No Other Man
- Christina Aguilera - Beautiful
- Christina Aguilera - Fighter
- Christina Aguilera - I turn to you (Dedicate to my Mom...)
- Christina Aguilera - Voice Within (to the Voice within...)
- Collective Soul - Shine
- Deftones - The Chauffeur
- Drowning Pool - Let The Bodies Hit The Floor
- EMF - Unbelievable
- Franz Ferdinand - Take Me Out
- Frente - I'll Miss You
- Frou Frou - Let Go
- Fugazi - Brendan #1
- Garbage - Cherry Lips
- Garbage - I Think I'm Paranoid
- Garbage - I'm Only Happy When It Rains
- Garbage - Milk
- Garbage - Push It
- Garbage - Queer
- Garbage - Stupid Girl
- Guns N Roses - Sweet Child O' Mine
- Jem - Just a Ride
- Jem - They
- Jill Scott - Hate on Me
- Kelis - Acapella
- Korn - Coming Undone
- Korn - Freak On a Leash
- Korn - Got The Life
- Korn - Thoughtless
- Korn - Twisted Transistor
- Korn n Limp Bizkit - All in the family
- KT Tunstall - Suddenly I See
- Lilly Allen - Everybody's Changing
- Lilly Allen - The FEAR
- Madonna - Cherish
- Madonna - Frozen
- Madonna - Human Nature
- Madonna - Jump
- Madonna - Nothing Really Matters
- Madonna - The Power of Goodbye
- Radiohead - 2 + 2 = 5
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- RATM - Killing in the name...
- RHCP - Around the World
- RHCP - Hump de Bump
- RHCP - LOVE ROLLERCOASTER
- RHCP - Road Trippin
- RHCP - Tell Me Baby
- RHCP - Universally Speaking
- Rob Dougan - Clubbed to death
- Rob Zombie - Dragula
- Run DMC ft Aerosmith - Walk this Way
- Seal - Fly like an Eagle
- Seal - Kiss from a Rose
- Soundgarden - Black Hole Sun
- Soundgarden - Fell On Black Days
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- Stone Temple Pilots - Creep
- Stone Temple Pilots - Vasoline
- The Beatles - Here Comes The Sun
- The Beatles - Obladi Oblada
- The Beatles - Strawberry Fields Forever
- The Cardigans - My Favorite Game
- Timbaland ft Katy Perry - If We Ever Meet Again
- Timbaland ft. Nelly Furtado, Soshy - Morning After Dark
- White Zombie - I'm Your BoogieMan
- White Zombie - More Human Than Human
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