by Cheryl Williams

Summer is usually a time when we clean out all the junk in our homes, reorganize our living space, and make room for new things and new energy (or chi) – so why not apply these same principles to your diet and lifestyle? Ladies, it’s time to get rid of all the junk food in our diet, throw out all of the negative thoughts about our body and self-image, reorganize our eating patterns, and make room in your lifestyle for a healthier, more energetic and vibrant you!

If you are like me, you may have always been motivated to get on a path towards physical enlightenment, but may have felt bombarded with all of the misinformation out there on how to lose weight, television ads on the latest piece of miracle equipment, and fad diets. And if you are like me – someone who has battled with their weight all their lives – or even someone who has gained weight due to pregnancy, illness, or some other reason, and have struggled with losing those extra pounds– you know loosing weight is not a quick fix — it has to be a lifestyle change, because it is easy to start a diet, but harder to stick with it.

As ForWomenOnline.com celebrates its new beginning, I invite you to begin a new journey with me towards making significant, but easy, lifestyle changes that will have a dramatic impact in your health and overall wellbeing. These lifestyle changes, which basically include clean-eating and exercising, will help improve your complexion, your hair, your nails, your health, your attitude, and overall self-esteem and confidence – from the inside out. You see, true beauty starts from within – your thoughts, your spirit, your compassion for yourself and others. However, as women, we tend to neglect ourselves due low self-esteem, the need to care for family and friends, and work-related stress. It is time to get off that never ending cycle and on to a new path.

Eating Clean Lifestyle:

>

So what exactly is a Clean-Eating Lifestyle? I learned about clean-eating from Tosca Reno, a professional body builder, contributor to Oxygen Magazine, and author of The Eat-Clean Diet. I have done a lot of research over the years, and this is the most wholesome and healthy approach to improving your overall health and body image that I have seen. It is not a short-term diet, but a lifestyle. You do not have to eliminate any food groups, but rather eat the best that each group has to offer. And no way around it ladies…you also have to exercise!!! However, the majority of your focus and effort should be on what you put in your mouth, because the formula for a beautiful body is 80% nutrition; 10% exercise; and 10% genes. No amount of exercise will reshape your body without the proper nutrition.

The clean-eating principles are:

• Eat 5 or 6 small meals every day
• Eat every 2 or 3 hours
• Combine lean protein and complex carbohydrates at every meal
• Drink at least 8 cups of water a day
• Never miss a meal, especially breakfast
• Get in the habit of carrying a cooler with your “clean” foods in it to get you through the day
• Avoid all over-processed, refined foods, especially white flour and sugar
• Avoid saturated and trans fats
• Avoid sugar-loaded colas and juices
• Consume adequate healthy fats (EFAs) each day
• Avoid alcohol – another form of sugar
• Avoid all calorie-dense foods that contain little or no nutritional value
• Depend on fresh fruits and vegetables for fiber, vitamins and enzymes
• Stick to proper portion sizes – give up the super-sizing!!
• Exercise for 4 – 7 hours each week (that’s 30 to 60 minutes each day)

So a typical day of eating clean would look something like this:

7:00 am
1 cup cooked oatmeal, topped with ground flaxseed, bee pollen and wheat germ (optional)
¼ cup fresh berries
2 – 6 egg whites either boiled or scrambled
1 cup green tea and 4 cups of water

9:00 am
grilled chicken breast (or some lean protein) in a whole-wheat wrap
pita or lettuce leaf
raw carrots and cucumbers
2 cups of water

Noon
mixed green salad with cucumbers, tomatoes, carrots and peppers;
homemade vinaigrette (balsamic vinegar and honey mustard)
1 cup tuna (or lean protein)
1 medium apple
1 cup green tea and 2 cups of water

2:30 pm
5 oz lean chicken breast (or other lean protein)
½ cup raw veggies
2 cups water

5:00 pm
½ baked sweet potato (or ½ cup beans)
1 cup steamed veggies
5 oz grilled fish
1 cup green tea
2 cups water

Last meal of the day
½ cup low-fat yogurt with chopped apple or berries
2 cups water
1 cup herbal tea

You can decide if you want to exercise in the morning, afternoon, or evening. Experts say the morning is best, but I am happy to just get it in at some point.

For the next several months, I am going to share with you my thoughts and lessons learned from my transformative journey (both the ups and downs) towards a Clean-Eating lifestyle. I don’t want to be on this journey alone, so I hope you decide to join me in this effort as we work to refine and upgrade ourselves. I am excited about the changes that we are going to see internally and externally as we get healthier and more fit. We owe it to ourselves to do this and NOW is the time!

Peace and blessings,
Cheryl Williams

FWO- Forwomenonline.com, Fashion Fitness and Lifestyle for Every Woman!