Here are a few clean eating food tips!
Who uses ITunes? I am listening to the best podcasts on my computer (flying home from a weekend in Tucson) or you could use on IPhones or I pads. Perfect for your drive in to work and home each day!!
I have been listening to “Cut the fat weight loss” weight loss blog podcasts on unique way to losing weight. If you can’t control how much you eat, don’t have it in the house! I always tell people that tip… if it is there you are going to eat it. The food usually wins so clean out your pantry! Another great podcast is “the Latest in Paleo”.
Why do we eat?
1. Hunger
2. Boredom
3. Availability
4. Cravings
How to control hunger? Tools for your toolbox!
- Stick to a schedule. Plan out what you are eating starting at breakfast.
- Plan what you are bringing to work for lunch or what you are going to eat. You have a set schedule Monday through Friday but then less of a schedule/routine on the weekends.
- Set an alarm if you forget to eat and drink water during the day! Make sure you eat about every 3-4 hours. Water each hour- maybe put sticky note on your computer or desk area.
- Set signals to get your metabolism to work. Develop an Internal schedule.
- Eat fiber with every meal. Average person eat 15 grams per day. Average caveman consumed 100g of fiber per day! Rely on fruits and vegetables not processed foods or prepackaged foods. Natural fibers- not added into processed foods. Avoid starchy foods especially if you are trying to lose weight and need more energy!
- Eat plenty of protein and eat at each meal or snack. Protein raises your metabolism, causing you to burn more calories. Satisfies your appetite, causing you to feel less hungry between meals and improves insulin sensitivity.
- Choose lower glycemic index, non-grain carbohydrates: doesn’t contain much sugar. Berries, nuts, beans, raw or cooked vegetables.
- Keeping grains to a minimum is important if you are trying to lose weight and be healthy.
- Eating healthy most of the time… keep your body in balance. 8-9 times out of 10 times per week eat healthy clean meals. Eat protein with each meal with vegetables and some healthy fats (nuts).
- High volume food: low calorie content compared to amount of food you consume. One cup of wheat flour = 495 calories or one cup of spinach = 7 calories.
- Are you hungry or just bored? Just craving food? Mindful or mindless eating? Did I not eat enough at breakfast or lunch? Not enough protein and too much sugar that you are hungry again?
