Tuesday, February 21, 2012

Your Stomach is Not a Wastebasket








You may have heard the phrase, "abs are made in the kitchen." And I admit I never truly believed this statement. It wasn't until I began clean eating that I found out for myself that- YES!- eating clean can give you definition in your midsection. Magic!




The plan for eating clean is pretty simple. While working out is always encouraged to achieve the physique you want, the foods you eat are 70% of your results.







Aim for eating small meals every 3-4 hours for a total of 5 or 6 meals a day. Each meal should be primarily a lean protein (especially if you are hitting the gym on a regular basis!), along with vegetables and a complex carb source.






Breakfast (within first hour of waking up)  - Protein Packed Breakfats Ideas (so many variations - be creative!) Or fruit with scrambled eggwhites and veggies. Serve with whole grain toast.


Mid-Morning - Fat Free Cottage Cheese or Greek Yogurt with a serving of fruit. Whey protein drink  made with water or 1 ounce of almonds.


Lunch - Lean chicken, fish or turkey (6 ounces) with vegetables (salad, soup or steamed!) and 1/2 cup brown rice or 1 medium sweet potato.


Afternoon - 2 or 3 rice cakes with 1 tablespoon of Natural Peanut Butter and an apple is a personal favorite. If I'm particualrly hungry, 4-6 ounces of lean meat or fish with a large serving of veggies (feels like a 2nd lunch!) always keeps me full and tames those afternoon cravings. Try out some of these healthy snacks for cravings, too!


Dinner - If you prefer, dinner can be 6 ounces of meat with vegeteables again (just like lunch) or go for cottage cheese or greek yogurt. By this time or day, it is wiser to stay away from starchy foods, aka CARBS.


Nighttime - This last meal can be tricky- I am craving sweets usually at this time of day. And unless I am training for a special event, I am not one to scrambled eggwhites with vegetables. If this is your thing, then go for it! Otherwise, stick to cottage cheese or greek yogurt with fruit or unsweetened cocoa powder. I like to make something with chocolate and protein in it- Check here for some of my favorites.






I rarely do crunches.
These abs come from mainly eating clean.

Although it does take some adjusting, eating clean is a gradual lifestyle change that will lead you to that body you see on magazine covers and in fitness motivation images. Good Luck with your changes- and let me know how it goes!!


Measuring your body is the smart way to go when tracking weight loss. Ditch the scale and learn to measure your body fat easily and pain free - the Omron is fairly accurate (I've been using mine on clients for years, and it's about + or - 2% off). Use it once a week, first thing in the morning before showering or eating for best results.






















Learn how to get fit, and keep it!
Want to know all the guidelines for getting started on your healthy lifestyle? 

Check out Kama's e-book Training for Life  for positive motivation, destroying your excuses, and all the tips and advice you'll need from a certified Personal Trainer, Nutrition Specialist and Wellness Coach!










Kickstart's Favorite Healthy e-Books!

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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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