Day 3: Clean Eating Principles!

What I love the most about a clean eating lifestyle is that it's not restrictive. It encourages you to EAT MORE real food! I'm a huge foodie so I enjoy figuring out and learning how to make "clean" or healthier versions of the "not so clean" foods that I love! Clean eating does not mean salads all day, as most in my circle assume. There is a great variety of foods that we CAN eat! Anyone can train their body to love clean foods. Once you gets used to eating this way, you'll always feel a difference when you re-introduce junk foods to your system. For example, my mouth loves Shipley's Donuts, but I get a really bad stomach ache and feel sluggish after I eat it; therefore, I avoid it as often as I can.

Clean Eating Principles to help you get started:

WHAT TO DO:

-Eat More- 5-6 small meals a day.

-Eat Breakfast EVERYDAY, within an hr. of rising

-Eat a combination of lean proteins and complex carbs at each meal

-Eat 2-3 servings of healthy fats everyday

-Drink 2-3 Liters of water each day

-Carry a cooler packed with Clean foods each day

-Depend on fresh fruits and veggies for fiber, vitamins, nutrients & enzymes

-Adhere to proper portion sizes

WHAT TO AVOID:

-Avoid all over-processed & refined foods, esp. white flour & sugar

-Avoid chemically charged foods

-Avoid foods containing preservatives

-Avoid artificial sugars & foods (ex. processed cheese slices)

-Avoid saturated and trans fats

-Avoid sugar loaded beverages (Sodas & juices); Limit alcohol intake

-Avoid all calorie-dense foods with lil to no nutritional value (ex. Shipleys donuts :-/)

This new year, I am committed to getting and staying in the best shape of my life. I am challenging myself  to eat clean most of the time! Commit to only eating foods that give you ENERGY and get you closer to your fitness/life goals! If you're not sure about certain foods, ask yourself this: Is this food going to GIVE or TAKE AWAY energy from me? I challenge you to empower your life through nutrition!

ACTION OF THE DAY:

Are you serious about getting in shape? CLEAN OUT THE FRIDGE AND PANTRY!!! Yep, throw out the junk! All candy, sodas, chips, processed meats etc. GET RID OF IT! If it's not in the house (or your purse lol), you won't eat it! Relax, there are lots of delish foods you CAN eat =) I challenge you to start this New Year with an open mind about healthy eating! LET'S GO!!!

Live INSPIRED =) 

Source: The Eat Clean Diet Recharged by Tosca Reno

~Fit Girl 4 Life~

DAY 2: ACCEPTANCE

Note: This challenge started about a week ago. I am currently transitioning from email correspondence to this blog! Thanks =)

 

Yesterday, we figured out what our starting points are! Now that we've become aware of what areas we need to work on in order to have a healthy & fit lifestyle, it is very important to accept where we are. 

 

Just Be! No criticism. No judgments. Say, I accept myself...flaws and all! I find that as women, we tend to be too hard on ourselves at times. Always finding fault, picking at our flaws and of course at others. Stop! Remember, this journey as about loving and accepting who we are. It ALWAYS begins with self! This is the only way we can truly love and accept others. 

Today, I challenge you to accept where you are right now. Commit to doing something every day to get you closer to your goal(s) of getting healthy. Just start! It can be as simple as drinking more water daily or paying more attention to food labels. Be grateful for the opportunity to increase your energy, create new healthy eating habits and to become fit & strong. Open your mind to all the resources available to helping you become who you want to be. Affirm to the world that you are healthy and strong right now. Time to invest in yourself! LET'S GO!!!!

 

As I speak to you, I'm really speaking to myself =)

In your journal:

What did you do today to move you closer to your fitness goals? Did you exercise? Food?

For Day 3.....we can finally get to food stuff =)

Live More!

Our Eat-Clean Lifestyle Challenge: Daily Tasks!

Note: This challenge started about a week ago. I am currently transitioning from email correspondence to this blog! Thanks =)

 

Ok Here we go: You should print this out!

1. You EAT CLEAN 6 days a week. One Cheat Meal per week. NOT A CHEAT DAY! Breakfast is a MUST! ~No additional Cheat Snacks~ One Cheat Meal. PERIOD!

2. At least 30mins of Exercise daily

 

3. Drink at least 4 bottles of water (Or take your weight, cut it in 1/2 and drink that many in ounces of water)

4. Take a Daily Vitamin (I take Hair Skin & Nails; Fish Oil)

5. Keep a Journal (Food + Journey)

6. At least 20 minutes of Quiet Time daily (10 mins in the Morning and 10 mins before bed)

 7. You MUST update your daily tasks here, for accoutability. Feel free to post comments, victories, struggles, or whatever in the comment box. Would love to hear from you =)

Lastly, NO NEGATIVE SELF-TALK!!!!! This is really about loving ourselves & others, acceptance and growth! Remember, we are doing this together!

Easy tasks right?? I know you can do it =) Let's create new healthy habits!

 

My Morning Ritual: You may join me with this.....totally up to you but I recommend it!

Upon waking up, I take a few deep cleansing breaths then head straight to the Kitchen. I prepare a hot cup of water. Squeeze some fresh lemon in it, add a lil honey and then head back to my "Sacred Space." This is on the floor in my bedroom. My morning quiet time. I use this time to write in my gratitude journal, sip my lemon water, read from a devotional book or bible, pray and collect my thoughts before starting my day! I still struggle with being faithful to my Sacred Space, but I am committed to following through every day on this journey!

My Night Ritual:

Right before bed, I go to my Sacred Space (or sometimes on my bed) as I write in my journal, read, & write out my to-do list for the next day. I drink another cup of hot lemon water or tea and meditate or pray for about 10mins (Gosh, I MUST get better at meditating. It's so hard to quiet my mind at times)

 

Why lemon Water?

http://www.lifemojo.com/lifestyle/top-10-health-benefits-of-lemon-water-1422542

There is something really powerful about taking some quiet time to meditate every day. This is one of my goals ~To Meditate Everyday~ as I seek to get more spiritually connected to my life source. God!

 

Please Post in Comment Box! Would love to hear what you think =)

 

 

 

DAY 1: What Is Your Starting Point?

Ok let's get honest here. Have you ever looked around in your community, or just in general, and noticed how many people are struggling with weight related health issues? Or maybe lack of energy? Stressed out? I have fallen into all of these categories at one point or another. In order to see change in others, we must start with ourselves. To make a more successful transition to a healthier lifestyle, we must all do an honest self-evaluation:  

Here are a few questions to reflect on and write about in your journal:

1. Why do I want to be healthy and fit? Start by evaluating where you are now and where you would like to be. What are your health/fitness goals for the next 30days: WRITE IT DOWN!

2. Take an honest look at your current eating & exercise habits. What needs to change? The best way is through a food log. You bite it; Lick it, Eat it...WRITE IT DOWN!!!

3. What is your Energy Level on a Scale of 1-10?

4. Take your starting weight/measurements. WRITE IT DOWN AND POST IT somewhere you can see it! Snap a before" photo as well. This is usually when reality hits for most of us!

 

ACTION OF THE DAY:

In order to know where we're going, we need to become aware of and acknowledge where we are! Today, I want you to ponder on these questions and really become aware of how you feel about food, exercise, your body and your health! Time to get real about our health! Remember, this challenge is for us to inspire and motivate each other. NO NEGATIVE TALK ZONE!  Let's stop making excuses and putting it off. We can DO BETTER!!!!

 

Live More =)

 

 

Official Challenge Intro!

Hello!

Congratulations on making the powerful decision to take control of your health (Life). It is truly my honor to be embarking on this “30 days to a New-Clean Lifestyle,”
journey with you. In honor of the upcoming New Year, I’ve decided to change my
life and happy you’re coming along with me on this intimate ride.

This 30 day challenge will be designed based on what I’ve learned (and still learning). So, I will be structuring & re-structuring as we go. I am a self-proclaimed fitness nerd and a foodie. I do not claim to be an expert in nutrition and fitness….yet! I am also working on getting & staying fit in all areas of my life (spiritually, financially, mentally etc.) I will share my inspirations, victories, struggles and fears as we go along. This will definitely be a challenge for me!

Each day, for the next 30 days, I will attempt to talk about a new topic that relates to making health & fitness a way of life and maybe more! Based on my personal experiences, I truly desire to make an impact in the lives of those I love (family & friends) and in my community (Blacks/Africans). Take and use the pieces that work for you and discard what doesn’t. My intention is not to tell you what you’re doing wrong or the “right way” to live your life. My desire is to inspire and challenge you to love yourself enough to make your health (YOU) a priority and be open to looking at things in a different way! Oh the possibilities!

You Will Need ~to start off~:

~A Notebook & a Pen. You will use this to journal or write down your thoughts EACH DAY and reflect on the topic for that day. You can do this on the computer if that works for you but it is very important that you do it!

~At least 20mins (not including exercise time) each day. 10 mins in the morning and 10 mins before bed. This is will be “ME TIME!” Find a quiet spot (Your sacred space) where you can go to everyday day, first thing in the morning and right before bed. This is where you go to reflect, read, pray, listen, journal and/or meditate. We will talk more about this!

What about food & exercise? We'll get to that =)

Look for Day 1 entry: What is Your Starting Point?

PS: I promise the daily blogs will NOT be this long. I am working on creating more structure in everything that I do. So I needed to give this challenge a proper intro statement =)

Let’s Get Started =)

Welcome =)

Hello!

I am really humbled and excited to be starting this journey with you. I can only share withyou what I know and practice in my own life. Currently enrolled in the University of Life. I am always(still) learning. When it comes to my nutrition, I practice Clean Eating. I have a love/love relationship with food! I do NOT diet. I started this lifestyle about 10 years ago before I even knew it had a name. It WORKS! 

I hope you're ready because I take my health seriously and will be doing as much as I can to help you. I'm SO excited because in helping each other reach our fitness goals, I will also have the opportunity to dive in even deeper, into my passion forfitness and nutrition *cuz I've been slacking a bit*.

In addition to getting back on track with my health, I will also be working on getting
more "spiritually plugged in!" My ultimate goal is to get fit
& healthy in all areas of my life. If you're interested, let me know and I
will share this journey with you as well!

I am a HUGE fitness nerd! Sources: (Will be updated as we go along)

-The Eat-Clean Diet Recharged by Tosca Reno

-The Abs Diet by David Zinczenko

-Oxygen Magazine ( MY FAV training mag)

~I chose these because they are not "diet" plans but lifestyle guidelines!

Are you Readyyyyy?