Clean Eating Guide

 

clean-eating-meal-plan

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Follow the meal plans as instructed. If it’s not on the menu – then don’t eat it. If there is a meal that you don’t like, you can exchange it for a different meal on a different plan.

Water: Drink a minimum of 64 oz. of water throughout the day. Squeeze half a lemon into your glass of water if you want extra flavor !  Drinking enough water daily will help keep you hydrated, flush out toxins, soothe headaches, and ease any stomach issues. Skip any other drinks – including soft drinks, the first 5 days. If you have to have a cup of coffee, go ahead and have one- but just one. It won’t make or break your day – but make sure to measure what you are putting in your coffee. Do no put more than 1 tbsp of creamer (preferably non-dairy — almond creamer is delish!) and avoid artificial sweeteners, use honey or agave. Some people experience a headache(I know I do), especially if they’re used to drinking coffee.This is normal and will subside in 1 to 3 days. Drinking water does help.

SHAKEOLOGY: if you are not currently drinking Shakeology, you can substitute it with your own smoothie or a low-calorie snack below.

If you’re hungry, that’s ABSOLUTELY normal. This is a short term jump-start that reduces your calorie intake to help you shed excess pounds and inches quickly. So you are supposed to be hungry – that’s totally normal, but your body will quickly adapt.

EXERCISE – You should be getting at least 30 mins of ACTIVE exercise a day. Start out with at least 3 days a week and work up to 5 days a week. Get moving to get your heart rate up! Ideas to get exercise in daily: park your car far away, take the stairs, walk the dog, play tag with your kids, put on some music and DANCE! If you are looking for an at-home workout program let me know — I have TONS to choose from!

** If you have ANY health concerns, please make me aware & speak with your medical provider.**

If you really need more food:

Some low-calorie snack ideas to help you get through the day! Before giving in to any of them though, try drinking more water. Water can help the hunger or cravings subside.  Often we just need more water.

Add 1 hardboiled egg white to the morning snack, the afternoon snack, or the late snack.

Add cut-up raw veggies (like cucumber, peppers, carrots) to your lunch or snack.

Add 2 to 4 oz. of lean protein to your lunch.

Make sure you are getting a full 8 hours every night.

***

 PORTION sizes!

Think of your hands as your Food Nutritionist. They can be the most convenient means to monitor your calorie intake. Not to mention, they are always with you =)

hw_handportionchart_1222-1024x791

 Palm of your hand (without thumb and fingers) = Protein Portion
-Meat, fish and poultry should not be bigger than your palm.

Clenched Fist  = Starchy/ Carbo-rich food Portion
-Pasta, Cereals, soups, casseroles, fresh fruits and salads should fill your plate just like your fist size.

Cupped Hand= Desserts/ Sweets
-Treats such as ice cream and pudding should not exceed one cupped hand.

 Thumbnail = Fats and Oil
-Butter, margarine, mayonnaise & oils should not exceed your thumbnail.

Thumb = Cheese and Dressings
-Salad dressing, sour cream, cream cheese, peanut butter and cheeses should not exceed your Thumb.

 

 

 

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