I am here to share with you, millions of people are overweight and dieting. Many health problems such as obesity (BMI of 30 or above), high blood pressure, heart disease and diabetes. If you do not know what your BMI, go to Google put BMI calculator. When it comes up, put the information and the heaven have mercy on you if your number is 30 or higher. Statistics show that many Americans just genetics plays a role in 10%, 10% exercise and what you eat plays a role in 80% of the role of health and shape. This is good news. Many processed foods especially white flour and sugar over the kitchen? Is there a preservative? Artificial sugars? Saturated fats and trans fats? Colas and juices lot of sugar? Cookies, cakes, chips or other junk food? Calorie foods with little nutritional value rich? Take an inventory of your pantry and refrigerator. Now let’s do a big spring cleaning and talk about the rules of clean eating. This is not about another diet or deprive yourself. It’s a lifestyle change, learning to eat healthy and clean. This includes planning healthy meals this week, but first it must be the development of healthy habits.
You can eat meals a day, every three hours. I know it sounds incredible, and this is the opposite of what most diets say, but eating the right foods more often actually increase your metabolism and keep your energy levels throughout the day. Eating small meals throughout the day to stabilize blood sugar levels and cravings will stop. If you eat only three meals a day or less, the glucose levels dip and you are more likely to eat unhealthy foods.
I like to compare the metabolism to a wood-burning fireplace. As long as you keep putting wood to the fire, the fire is going to do what? This is continuously burned. If you finish putting wood to the fire, what will happen? That’s right it’s going to go. It’s like your metabolism. If you try to starve to lose weight, your metabolism will come to a screeching halt or slow weigh. When you eat, your body will store and keep every drop of life depended. So it’s best to feed your metabolism every 3 hours or so, that will last.
Never skip meals, especially breakfast. How many people skip breakfast? The research shows that people who skip breakfast, you will gain more weight. You think you’re saving calories, but skipping breakfast leads to snack before lunch, or eat much for lunch, because hungry.
Do not eat calorie-rich foods offer no nutritional value. Processed and fast foods such as french fries, potato chips, donuts, cookies and candy eating a desert. The calories in these foods are considered “empty” because you get a quick blast of energy, but not nutrients, vitamins and natural ingredients. It can usually sugar high followed by a crash that leaves without energy and hungry shortly after. These foods usually generates cravings even more energy calories because you will never satisfied.
Think about portion sizes, not calorie counting. It is important to keep in mind how much fuel your body really needs. Most portion sizes at restaurants like Applebees and Chili for nearly twice as big as a real service. I always ask that half the entrée is served, and the other placed in doggie bags. Maybe salads and appetizers, but we have to be careful where you order an appetizer! Tasty Fried cheese curds; However, these fried, and contains a lot of fat. At home, easy to clean your plate, or eat the last bit of the pan to avoid the residue which is actually overeating. And it’s not just a little !!! So, here are some guidelines … a serving of protein should fit in the palm of your hand, or roughly the size of a deck of cards. One dose should be complex carbohydrates fit into the cups of beans on hand. While vegetables are to be derived from a portion of complex carbohydrates fit into the palm of two open hands. Fruits must fit in with an open hand.
Drink at least eight glasses of water a day. How many of you do this? I’m not talking coffee or soda. It staying hydrated vital to good health than 80% of the body water. If it is low, then the symptoms such as fatigue, irritability, headache, and constipation. Now, if one of those people who think water is boring, and I do not like the taste, the taste of the water. Cut a lemon, lime or orange and put your water bottle. It will not take much infuses flavor and antioxidants. If you are selling strawberries, you can also add to the water. Just make sure to pick the strawberries within 48 hours since non-acid and bacteria can grow.
Eliminate sweets from your diet especially white sugar. Candy, cakes, cookies and ice cream are obvious. However, sugar is a way of sneaking the most apparently healthy meals and often could not be annoying to lose the last 5-10 pounds. These include unsweetened yogurt, processed peanut butter, granola, protein bars and canned fruit syrup. Many condiments, salad dressings contain sugar or high fructose corn syrup to stop the development of the music without the sweet taste!
Eat fruits and vegetables. Pure Food does not have to be boring. Processed foods seem healthy because of all the unhealthy ingredients and fats. Re-calibrate your taste buds intense flavor food does not contain artificial ingredients. Some of my favorite low-fat seasonings that enhance the flavor include fresh and dried herbs, horseradish, garlic, mustard, ginger, vinegar, Worcestershire sauce, citrus fruits, freshly made salsas, pureed fruit and vegetable-based sauces, unsweetened apple butter or sauce, Bragg and low-sodium tamari or soy sauce.