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Top 6 Tips for Eating Healthier

If you’d asked me what “healthy eating” meant six years ago, I probably would’ve told you Lean Cuisines, anything “diet” or “fat-free,” and lettuce.

Now I think to stop and ask questions like, “Huh…how exactly did they remove all of the fat from that anyway???”

In other words…I’ve come a LONG way haha!

So here are some of my favorite tips I’ve learned over the years to help you feel better in just a few short days!

 

Clean Eating Tip #1 –  Drink water throughout the day

You should aim to drink HALF of your body weight in ounces of water each day…do the math NOW and figure out how many ounces you need to be drinking. If you’re working out, or live in Arizona like me where it’s dry, then you may need to increase your water intake to compensate for that.

Staying hydrated is as important as your eating!  I promise you…drinking more water alone will make a HUGE difference in your waistline.  A lot of the time when we THINK we are hungry, we are really just dehydrated. Next time you THINK you are hungry, drink a glass of water and wait fifteen minutes…if it’s not time for you to eat again, you’ll likely notice that you no longer feel hungry!

Clean Eating Tip #2 –  Eat smaller portions

It’s not enough to just eat clean!  You have to eat the right AMOUNTS of each food too.

The image below can serve as a good point of reference if you need to eyeball something instead of actually measuring it out.

 

Clean Eating Tip #3 –  Eat breakfast – you’ll be more likely to stick to smaller portions throughout the day

I know, I know…no one has time to make breakfast before they leave for work. I typically pick one meal for the week, and make it over the weekend so that it’s all set to go during the week.

Check out one of my all-time favorites below…1 scrambled egg, 1/2 cup of cooked ground turkey with taco seasoning, 1/2 cup of baked yams, 1 cup of roasted broccoli (or any other veggies that you prefer)…I throw it all together in a food container so that I can grab it and go as needed!

 

Clean Eating Tip #4 –  Eat more often – 4 to 5 times a day

Speed up your metabolism by eating every 2-3 hours. Remember, meals should not be the standard restaurant portions! So eating on salad plates instead of dinner size plates can be a good start too!

 

Eating this way can take a little bit of getting used to, but once your body adjusts, you will realize that eating clean does NOT mean starving yourself!  You will start to get hungry like clockwork, and your smaller meals will hold you over until it’s time for your next one.

Successfully fit people eat throughout the day so that their metabolism stays consistent. People who skip meals have higher levels of cortisol, which causes weight gain. Plus, you won’t ever find yourself in a position where you are STARVING and therefore overeat!

Clean Eating Tip #5 –  Avoid sodas…diet included

I don’t think I need to explain why regular soda is bad for you…it’s loaded with sugar and absolutely zero nutritional value….completely worthless calories.

But diet sodas too?  Instead of sugar, they are sweetened with artificial sweeteners, which are known to:

1.Trick your taste buds – Exposing your taste buds to these high-intensity sweeteners makes them less receptive to natural sources of sweetness, such as fruit. When your taste buds get dulled, you’re more likely to seek out sweeter and sweeter foods.

  1. Trick your gut – The sweet taste sends a signal to your gut that something high calorie is on its way, so your gut anticipates foods that do, in fact, have a high calorie count. But when those foods don’t arrive, your gut doesn’t utilize the foods efficiently, and that causes a cascading effect that interferes with your body’s hunger signals.
  1. Mess with your hormones – When you taste sweet foods, even if they have zero calories, your body still releases insulin as if you’d eaten sugar. Insulin leads to blood sugar spikes, which increase cravings. Research also suggests that artificial sweeteners prevent your body from producing GLP-1, a hormone that controls blood sugar levels and feelings of fullness.
  1. Make you overeat – .They trick you with the way they feel in your mouth.  Artificially sweetened foods often have a thinner consistency and texture than sugar-sweetened foods, and therefore aren’t as satisfying.
  1. Be genetically modified – Artificial sweeteners such as sucralose, aspartame, neotame, and erythritol can all be made from corn, soy, or sugar beets. In the United States, the vast majority of those three crops have been genetically altered to resist or produce harmful pesticides.  That sounds healthy…

Clean Eating Tip #6 –  Eliminate refined sugar and white flour

When selecting foods like breads, pastas, cereals, rice, and crackers, always go for the whole-grain option. Don’t just believe the health claims on the outside of the box either!  Read the ingredients to make sure that the product is ACTUALLY made with only 100% whole grains – not a combination of whole grains and refined grains, which is unfortunately how a lot of “whole grain” products are made. The white flour or other refined grain alternative is simply high in calories, and low in nutrition.  Items containing wheat must say WHOLE wheat…not just “wheat.”

No refined sweeteners such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda. Avoid store-bought products containing high-fructose corn syrup (HFCS) and those that have some form of sugar (or sweetener) listed among the top three ingredients.”

So give these six tips a whirl for FIVE DAYS…that’s it…ONLY five days…and see how you feel! I can pretty much GUARANTEE that after about two or three days, you’re gonna be noticing some pretty big differences!

And if you want to continue experimenting with clean eating, send me an email at Katie@KreatethelifeyouKrave.com and ask me to send you a FREE copy of my Show Your Body Who’s BOSS 5-Day Clean Eating ebook! I’ll provide you with the meal plan, the grocery list, and the recipes for the week…brainless and delicious!

Cupcakes make you LEAN and lifting weights bulks you up

Cupcakes Make You LEAN…

…And lifting weights bulks you up!

Oh wait, I got that backwards 😉 But honestly, that’s what I used to think! (Not the cupcake part, but the weight lifting? Yeah!)

If I wanted to lose a few LBs, I’d go running…or hit the elliptical machine HARD! At the gym, I LOVED ME some kickboxing or spin class.

Now don’t get me wrong, I’m not ragging on cardiovascular exercise…but at times when I was DESPERATE to burn fat, it turns out that I was missing out on one of the BEST fat-burning methods out there…LIFTING WEIGHTS! Plus weightlifting has a TON of other benefits to it too…read on for my favorite 5!

Burn More Fat

Lifting weights speeds up your metabolism, meaning you continue to burn fat for several hours AFTER your workout! I just finished an 8-week fitness program with 3-4 days a week of HEAVY weight training (you can check out my before and after pics from it below), and after only ONE week, I noticed that my metabolism was RAGING afterwards! I had to frontload my calories for the day because I was getting hungrier faster than normal for about 6 hours after my workout!

Speaking Of Metabolism…

If more muscle means a FASTER metabolism, then the opposite has to hold true too – less muscle means a SLOWER metabolism. Pretty sure NO ONE wants that!

Women are already predisposed to muscle loss as we age. Now throw in the fact that losing weight from dieting can actually be a result of losing MUSCLE…let’s just say that we’re setting ourselves up for long-term failure.

Big _____ Run In My Family

I used to think that women were just predisposed to certain body types based on their genes…wide hips…bulky thighs…flabby arms…everyone seems to have that ONE trouble area.

But it’s not always true!

Lifting weights can actually CHANGE the shape of your body! It can trim you down in places that you didn’t think were possible, and create new curves where you never imagined seeing them.

Do You Run All Day Long?

Seriously…do you RUN everywhere that you go? Down the hall to the restroom? To the kitchen when it’s time for lunch? Haha, think about how ridiculous that would look!

But do you haul groceries into the house from your car? Do you lug heavy suitcases when you go on trips? Do you have to drag your 140 lb dog into the vet against his will? I KNOW I DO!

Lifting weights helps improve your FUNCTIONAL fitness (you know, the things that you actually do on a REGULAR basis). And the Mayo Clinic actually found that regular weight training can make you as much as FIFTY PERCENT STRONGER in just six months!

Disease Prevention

The Journal of the American Medical Association reports that only thirty minutes of weightlifting a week reduces your risk of developing heart disease by TWENTY THREE percent! Considering that heart disease is the #1 killer of women older than age 25, and that it runs in my family, I’d say that’s pretty damn motivating!

The Proof Is In The Pudding

Still not convinced that weights are the way to go? Here are my before and after pics from that program I was telling you about….

So no ladies, you WON’T bulk up – we don’t have the hormones to “get big” like guys do!

As long as you fuel your body with healthy foods, and burn more calories than you consume, you’ll turn your body into a fat burning MACHINE!

 

Don’t know what you’re doing and need some help getting started with a weight training program??? Shoot me an email at Katie@KreatethelifeyouKrave.com and we’ll get you all set up with one that’s a good fit for you!