What is clean eating? The Basics

What is clean eating? Is what I googled (Google University grad here) when I started to really focus on my nutrition!
 

 

So The Eat Clean diet, isn't really a "diet". It is a lifestyle change. It's looking at the way we eat differently. Nutrition is 80% yes, 80%, of our weight loss success. Exercise makes up 10% and genetics the other 10%.

Eating Clean is a pretty simple concept actually. It's going back to basics. Tosca Reno explains it best: Eating more good food: 5-6 times a day leaves you happy, content and without cravings! Oh, who is Tosca Reno? Just the Eat Clean Queen! and author of "The Eat Clean Diet" - my nutrition bible! (and where I get all my info!)

 

I highly suggest you get this book!

Good Food=

fruits

vegetables

whole grains

complex carbs

lean protein

minimal processed foods

 

Below are the Eat-Clean Principles.

"Keep in mind the idea that you may want to go all out into Eating Clean full force, or you may want to eliminate just one or two things at a time from your diet" -TR

 

 

 

If you're going to do this in steps, first make changes that you know you will be able to stick to! Then incorporate more of the principles as you go along.

 

You will actually be eating MORE to sustain your appetite and keep your metabolism. Space out your meals like this:

 

Breakfast

 (within 1 hour of waking up)

AM Snack

Lunch

PM Snack

Dinner

Evening Snack if hungry

 

Eating more frequently will mean you have to watch your portion sizes! Don't go eating everything in sight or large quantities.

 

An example of my day:

 

B:Old fashion oatmeal with almond milk, cinnamon, Stevia and blueberries

AS: Apple with all natural PB

Lunch: Shakeology (my meal replacement shake)

PS: Veggies with garlic hummus

Dinner: Panko chicken with asparagus and quinoa or brown rice

 

For beverages stick with water! You can read all about how important it is for you here.

Other choices would be black coffee (my one vice aside from wine is that I still am using my coffee mate creme brulee creamer), clear herbal tea, and green tea.

 

I hope this helped you understand the basics of clean eating and gave you enough info to start your new lifestyle! You will feel so good and energized with just a few changes! Comment with any questions! More info to come on this topic along with easy and tasty recipes! OH and yes you do get a "cheat" meal (yes meal not day or weekend!) I'm still searching for a better word than cheat meal...any ideas?

 

 

 

XO-SP 

 



Everyday I'm Guzzlin'

I hope you broke out into a chair dance as soon as you saw the title!
So by now we all should know that we NEED TO DRINK WATER!
Are you having a hard time drinking enough? Do you know how much you should be drinking?

 

Water 101

 

Both losing and maintaining weight depend on being hydrated well! Alot of times when we feel hungry we are actually thirsty-dehydrated even. Roughly 75% of your body is water, and stored mainly in the skin. Water is critical for many functions ranging from regulating body temperature to keeping joints mobile and maintaining tissue health. Weight loss cannot occur effectively without sufficient water.

 

How Much H20 oh oh?

 

Aim for 2-3 liters a day!

To know exactly the amount of water your body needs, take your current weight and divide it in half. This number is the amount in ounces of water you should aim to drink per day at minimum!

(ex. 130lbs/2=65. So 65 oz of water!)

 

 



Ways to Drink More!

 

-Flavor it up

lemons

limes

strawberries

cucumbers

slice of an orange

splash of unsweetened fruit juice

herbal tea bag

peppermint leaves

 

-Have a glass with every meal

-Set timers on your phone or put a sticky note on your computer screen

-mark a water bottle with times

 

 

-Buy a water purifier

-Eat water rich in foods

(watermelon, eggs, grapefruit, grapes, avocado, cucumbers, cantaloupe, strawberries, broccoli)

- Drink a glass of water FIRST thing in the morning before coffee or breakfast
-Always have a bottle of water with you wherever you go
-Download the "Waterlogged" app to keep track of how much you drank!

Final Thoughts...

Sooo how thirsty are you right now?
 A few things to remember. If your body isn't used to drinking the amount of water it needs, you may feel bloated at first and this is because your body is holding on to the water you are giving it! But keep on going your body will eventually realize its going to keep on coming.

You're going to pee A LOT more. Learn to love it. EMBRACE it. You're flushing out toxins out of your body. Peeing alot is a good sign that you ARE drinking enough water. It's annoying but the health benefits outweigh the annoyance. Right?? Right.
Speaking of peeing...if your urine is darker than lemonade you are dehydrated. If its clear you're doing a good job!

I hope this helped you realize why you need to be drinking water and inspired you to actually DO it!!!
Comment below one thing you didn't know before reading this post!

XO-SP

P.S. Do you like my new layout? Oh and the name change. Forgot to mention that!

Where in the world?

 

Wellll hello there!

Where in the world have I been??

 

It's pretty simple actually. Blogger was not being cooperative and I couldn't upload pictures.

 

 And no, my keyboard wasn't broken but who really wants to read a post without at least ONE picture?! Not me anyway. 

But I'm baaaackkkk!

 

I'm going to be changing the vibe of my blog a little bit. I've been really focused on my new venture of being a Beachbody Coach. I'm loving every second of it and doing my best to change as many lives as I can! So you'll be seeing more recipes, tips, and information coming your way!

 

I've committed to helping at *least* 100 people this year!

I have a few things going on that I want to talk about first before venturing into a recap in pictures via Instagram!

 

When you're done reading this post, get to the ground and start with my

 FAB AB FEBRUARY

workout! We're on Day 6!

30 Sit ups- 7 push ups- 25 second plank

 

find me on Facebook

OK NEXT! My current challenge group is totally ROCKING it!! I'm so proud of them!

If you need to press the reset button on your New Years resolution of getting healthier and in shape or if you are finally just ready to stop thinking about it and actually DO it, I  WANT TO HELP!! I encourage you to join this challenge! It Starts February 18th so leave a comment to reserve your spot and we will get in contact!

 

 

 

ALRIGHTY now that we are PUMPED up to get in shape here's a little snippet of what I've been up to via Instagram! Follow along @ sarah_e_phillips

 

 

 

The Little Ones

 

Girls day out

 

Hes seriously getting TOO big

 

Shh I'm hiding from the DR.

She will be 9 months this weekend! So crazy

Nothing is shocking him just the face we make

just another common face around here

my first baby!

 

Health & Fitness

I FINISHED INSANITY! And it was an amazing feeling. Plus I love t-shirts.

And I started TURBO FIRE with my girl CHALENE. She is so awesome and her energy is incredible! This workout is so much fun!

Letter & Pin from Beachbody. So thankful for the people who helped me reach active Coach status! Ending the trend of obesity! I love being able to do what I've been wanting to do! Helping people reach their goals and be a better version of themselves!

and ...from home ahhhhh.

 

If you really want to change your eating habits and become healthier this book is a MUST! Its a game changer! I also got the food journal to go with it which helps me stay on track!

 

 

 I'm in a love/hate relationship with my Chocolate Shakeology. I love love love how it makes me feel and what its done for my body inside AND out. And it is delish. My staple recipe is one banana, a cup of almond milk, all natural PB and ice!

 

But...I hate when...its GONE! I seriously want to make another one immediately after I finish it.

 

Few Randos

My mom gave me her sewing machine! Move over Martha!

Since pillows are ridiculously expensive I want to make my own! This is my first one! Just need the stuffing for it.

Annnnnd we got a camper! I never thought I would be excited for a camper. BUT I am PUMPED! Get ready for camping posts come Spring! Should be interesting!

 

Alright well I think you're basically up to speed. Now you can sleep tonight!

 

See you tomorrow!

Hear that, Blogger??

Don't let this be a teaser.

 

XO-SP