If you eat clean you will be much less likely to pop countless amounts of pills, whether nutritional or pharmaceutical. Eating clean brings you to another nutritional level altogether, where the quality ingredients your body needs to run optimally come from food rather than a pill. Imagine that! All we need to survive is packed into delicious food sources rather than plastic bottles. Better yet, with a healthy dietary regimen you are much less likely to put yourself in a state of poor health where pharmaceutical drugs are required. Surprise! You can put your pennies back in your piggy bank and load up on eat clean food for your optimal health.
Please do keep in mind that there are always situations in which our bodies need a little extra help, such as when we encounter uncontrollable health and environmental conditions. For example, the current state of our food’s growing conditions is troubled thanks to depleted soils from overfarming, excessive use of fertilizers, herbicides and pesticides and polluted waters. This results in fewer minerals and vitamins in our foods and makes an argument for nutritional supplements. There are also loads of folks who don’t’ have access to information about nutrition, and there are others still who live in compromised conditions where access to good food is impossible. In these cases a good quality multivitamin could help give them what they are lacking. Work with your healthcare professional to be sure you are on the right track and are not in need of any of the following, which are the most commonly lacking vitamins, minerals and nutraceuticals:
• Vitamin D because of a lack of healthy sun exposure. In some northern countries rickets is making a comeback thanks to insufficient sun and too much sunblock!
• Fish oil in health-maintaining or therapeutic doses. Eating enough fish oil may help keep your mood in top form. Some mental health practitioners are using therapeutic doses of fish oil to fight depression, inflammation, heart disease and macular degeneration.
• Vitamin K for fighting rickets.
• Calcium along with weight-bearing exercise for strong bones and teeth.
• HCL (hydrochloric acid) to optimize stomach acid contents for seamless digestion. Without it you can eat as clean and wholesome as you like and not gain any benefit. Most North Americans do not have enough!
• Adrenal support to address a nationwide epidemic of chronic stress and disease. A few drops will put you back in the nutritional driver’s seat.
Yao Ming auctions his wine during a charity auction held by Special Olympics East Asia in Shanghai, Nov 27, 2011. The wine was sold for 150,000 yuan ($23,499). [Photo/Xinhua]
While the exercise habit leads to healthier living, strategic rests grant your body time to absorb the workouts. Learn how to punctuate your exercise routine with intervals — without sacrificing progress.
Insert a weekly break. Even if you walk 7 days a week, be sure to make one an off day. For marathoners an off day might be a 45-minute jog, but for most people it means truly taking a day off. You don’t have to be inactive, but consider a low-impact exercise like swimming or a casual after-dinner stroll. In some cases, refraining from any walking might be best — to recover from the previous workout and prepare for the next one.
Know your limits. If you’re sick or injured, it’s important to gauge your body’s signals. A mild cold might benefit from an afternoon jaunt that raises your body temperature and breathes fresh air into your lungs, but an illness that puts you at risk for passing out, throwing up, or hacking away if you get too physical requires a pause for restoration. Some injuries like ankle sprains or back strains might need some TLC for a day or so to restore you to active condition; jumping in too soon could postpone your recuperation and actually set you back more
Smaller portions = smaller pants
You’ve been eating clean for weeks and months now but you’re getting sooo frustrated that the weight isn’t just falling off. “How come it is for everyone else? Why not me? I’m eating my five or six meals. I don’t even cheat (or as I say, treat)! I exercise three or four times a week and still the scale won’t budge!”
It is possible to be an “over” Clean eater. You think, “Oh wow! I’m eating healthy foods; now I can eat even more!” Let’s just stop right there: Yes you are making great food choices, and you are probably eating more than you used to, but that doesn’t mean you can eat an infinite amount of it. Your body has a limit on its gas tank (stomach) and too much Clean fuel will build up and add fat. You need to get in tune with your body, your metabolism and your stomach. Listen to your body’s natural ability to tell you when you’re full and when you’re hungry. Even healthy foods need to be consumed in balance.
Perhaps you need to take a look at your portion sizes. Learn to be mindful of how much food and ultimately how many calories you are putting into your stomach. Being mindful of how much you consume has nothing to do with calorie counting and everything to do with listening to your body – and really listening. I call this your “stomach sense”. Are you hungry? Or are you thirsty? Listen to when you are full and listen to when you’re hungry. Eat or don’t eat according to the signals. In the beginning it is hard to determine what these signals are, and that is why one of your eat clean diet? Principles is to measure your food in the palm of your hand! Soon it will all become second nature.
• 1 serving lean protein = palm of your hand
• 1 serving of complex carbs from whole grains = one cupped hand
• 1 serving of complex carbs from fresh fruits or vegetables = two cupped hands together
Smaller portions allow your body to function on the fuel I actually needs and not the food you simply eat based on desire, meaning less is stored as fat. Lighten up your meals and you’ll feel a lot lighter too – not to mention you will be in dire need of smaller pants!
Buddha called this “the middle way” and Goldilocks called it “just right”. So just like Buddha and Goldilocks, do some metabolism meditation and find you eat-clean middle ground.
Omega-6 and omega-3 keep a crucial part in our body. They are a part of the membrane of all our cells in an equal proportion. The long chain of omega-3 derivatives determines the fluidity of the membrane. In order to function well, our cells must have a fluid membrane which will permit the receiver like the insulin receiver to function in an optimal way. Too many omega-6 will make hard membranes of cells. Those one will become less sensitive to the insulin. On the opposite, a lot of omega-3 will increase the sensitivity of the cells to the insulin and will improve the metabolism of sugars.
Omega-3 can be found in nuts, colza oil, but also in fish like mackerel, salmon, hareng, trout, (tuna has Omega-3 too, but it contains mercury too and is not good for a regular consumption). Canned wild is also an excellent source; the fresh Atlantic salmon, a farmed fish which bring ten times less omega-3 according to a French study in 1999. There is very few omega-3 in the meat.
Too much omega-6 is not good for our health. When they are processed, the fatty acids from omega-6 develop very strong biologics effects. Some of them facilitate inflammation, tense the vessels and increase the blood pressure or even can lower the fluidity of the blood. On the opposite the effects from the omega-3 are much less important. Actually that means that an imbalanced diet with fatty acids from omega-6 can be toxic to health. Some studies put under the light a bigger risk of cardio vascular disease and cancers. According to several experts, a return to a food with an equal ratio of omega-6 and omega-3 would have a positive impact on cardiovascular condition of of occidental’s populations and would reduce the inflammatory disease.
Many people expect to overindulge at the Thanksgiving table. But after several helpings, you probably feel more than full — you feel guilty. Don’t resign yourself to an overstuffed belly and underscored shame. Fight gluttony urges by pulling in your own reins:
Peruse choices. One study found that obese people tend to eat more at buffets because they load up before surveying the selections. Do a fly-by of the meal options and decide first what you want before helping yourself.
Estimate helpings. Learn how to gauge serving sizes. A 1/2 cup of rice is about the size of a light bulb; 3 ounces of meat is roughly the size of a deck of cards, while a tablespoon of butter or dressing measures the size of a poker chip.
Shift assignments. It’s easy to cast meat in the starring role. But if you downgrade its status, giving veggies and salad the main parts, you’ll fill up faster. These sides also are more nutritionally dense and less fattening than meat, so you get more calorie bang for your buck.
Practice patience. It takes approximately 20 minutes for the food entering your mouth to satisfy your stomach. Before reaching for seconds (or dessert), sit back and wait. Controlling your appetite might be no harder than giving it enough time to subside.