5 Mindset Shifts To Make Clean Eating A Habit
1. Change the wording.
Food is neither good nor bad, but it is effective or ineffective. Before you consume something that will derail your clean eating, ask if it’s effective for your goals or ineffective. The choice then becomes more mindful, as opposed to a reflexive rebellious response of “I’ve been good all day; I deserve a treat.”
2. Become aware of your patterns.
You can only change patterns if you’re aware of them. Many of us sleepwalk through life, creating unintentional rituals that don’t support our well-being, The Clean Eating Daily Food Guide will help you think about what you are putting into your body throughout the day.
3. Your conscious mind is more powerful than your emotions.
Just because you heard a voice that said you were tired, hungry, or upset doesn’t mean you need to eat. Very often the signals have been crossed and you’ll hear tired means food, hungry means food, and upset means food.
If you’re tired, sleep. If you’re upset, look at why you’re being triggered. If you’re hungry, eat only if you haven’t eaten in the prior three hours.
4. Perfection is punishment.
We’re not wired to be perfect, and if we expect ourselves to be, we’ll enslave ourselves. Give yourself permission to eat something for pleasure once a week.
It can be a clean treat like coconut ice cream or something that is less clean like fries, accompanied by a grass-fed beef burger. And don’t feel guilty about it. Enjoy it. Then make sure your next meal is clean.
5. Know what your next meal will be.
Meal planning is key to a sustainable change in your eating. During the work week time to prepare and plan meals is limited. Often when time is limited we turn to prepared meals when faced with the alternative of shopping and cooking. Planning and preparing meals in advance will allow you to remain on track with your clean eating routine.
7 Tips To a Healthier Life
1. Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.
2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.
3. Include some protein, carbohydrate and fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.
4. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.
5. Eat five to six small meals throughout the day.
This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.
6. Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water.
7. Get moving.
Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.