Do you or have you ever had an unhealthy relationship with food? I have. In fact, the last two months I went back to this bad relationship I have with food. It's really a bad relationship with myself. It's abusive and unhealthy.
Today, I started a challenge with my friends over at Fabulous Fitness to eat clean. Eating Clean means that you're getting rid of the white sugar, white flour and refined/processed food sources. The focus is on whole grains, nuts, seeds, lean meat, beans, veggies, fruits, whole grains and of course proper hydration! Meals should consist of carbs and protein, should be eaten every 2.5-3 hours and will turn out to be 5-6 small meals. Our challenge is based on Tosca Reno's menu plans from her Eat Clean Recharged book and workouts designed by our leader, Carolyn, or from the Oxygen magazine.
While the menus and workouts are all planned out, you can vary them as you desire based on your personal needs and likes as well as your fitness level and goals. Tosca explains that nutrition makes up 80% of ones healthy living, 10% is exercise and the last 10% is what we can't change--our genetics! That means we have a 90% opportunity to change our bodies and our health. I am eating a menu from the Recharged book (p. 24) that consists of the following:
Meal 1 - 1/2 c rolled oats, 1 c water, 1/2 c blueberries (any berries can be subbed), topped with 2 T wheat germ, ground flaxseed, bee pollen and cinnamon (optional, to taste); 1 whole hard boiled egg, 3 egg whites; 1 liter water (34 oz); 1 c plain green tea or coffee
Meal 2 - Fuji (my preference) apple, scant handful of raw almonds (you can use natural PB or almond butter instead); 500 ml water (17 oz)
Meal 3 - 2 c spinach (I used spring mix lettuce), 1 can water packed albacore tuna (5 oz), 1 tomato, 1/2 cup red peppers, 1 grated carrot (I forgot to add this today); 2 T ground flaxseed; 2 T lime or lemon juice, 1 T avocado oil (I used olive oil as that's what I had), and I added Greek seasoning to my dressing; 500 ml water (17 oz)
Meal 4 - 5 oz grilled, boneless, skinless chicken breast; 1 c steam veggies; 500 ml water (17 oz)
Meal 5 - 5 oz grilled salmon; 1/2 baked sweet potato with chopped chives and 1 T pumpkinseed oil (I am gonna just eat mine with cinnamon); 1 1/2 c steamed veggies; 500 ml water (17 oz); 1 c plain green tea
Meal 6 (if hungry) - 1/2 c kefir, 1/2 Fuji apple or 1/2 c berries OR 1/2 Fuji apple, scant handful of raw almonds (you can use natural PB or almond butter instead); 500 ml water (17 oz) or chamomile tea
Everything I have read over the last few weeks has come back to the need to eat this way. It's all about feeding your body what it needs to live which means in it's most natural or raw, unprocessed, unrefined form. Our bodies deal with issues of inflammation, our fat cells hold onto toxins from our foods, and as we put garbage into our bodies, our bodies deal with imbalance. This may present in many different forms: pain and swelling, fatigue, depression, water retention, bloating, high cholesterol, hypertension, and even cancer. Food is fuel for our bodies and we get out of them what we put into them. So, eat right to feel right and move that body to keep your joints strong, healthy and lubricated!