Clean Eating Academy Step 2: The Basics

Clean Eating Academy Step 2: The Basics

Transcript

2. Step 2: The Basics
3. Step 2: The Basics Everything in life goes back to the basics.
4. Step 2: The Basics When I first started out meal planning I was trying to lose weight. I had no idea what to eat or how to meal plan. I was a new mom and I worked full-time 12 hour shifts so I needed something cost-effective and easy to follow.
5. Step 2: The Basics I decided to do my own research and came up with a simple system that allowed me to plan my meals and bring them to work with me using a bag just like this:
6. Step 2: The Basics If you are as busy as me, it will save you a lot of stress to plan out an entire week of meals.
7. Step 2: The Basics I work 12 hours shifts. I have to bring more food to work than most people who work regular working hours (9-5).
8. Step 2: The Basics But for this course let’s focus on the whole day.
9. Step 2: The Basics What you should eat daily
10. Step 2: The Basics This is Michi’s Ladder, but I call it the FOOD BIBLE. The ingredients for your meals in this course should be chosen from here.
11. Step 2: The Basics How to use the Food Bible: ü  Pick foods that fall into Tier 1 or Tier 2 food groups. ü  Substitute your family’s favorite recipes with healthier options. ü  Use Tier 3 foods occasionally and try to avoid Tier 4 foods entirely.
12. Step 2: The Basics Download and print your copy of the Michi’s ladder and place a copy on your fridge now.
13. Step 2: The Basics Breakfast is the most important meal of the day
14. Step 2: The Basics Why Breakfast? ü  You have just slept several hours without food. ü  Your body is still using energy (nutrients) as you sleep. ü  It will breakdown muscle first. ü  Less muscle equals more body fat as a whole in your body.
15. Step 2: The Basics Breakfast Because you haven’t eaten in several hours, your body will readily absorb the first meal you eat. You also need to replace protein to nourish your muscles. A piece of fruit is also suggested as it naturally replaces the sugar (glucose) your body needs.
16. Step 2: The Basics Breakfast Eating a food high in carbs as your first meal is a mistake. Remember: carbs are broken down into sugar which is stored as fat in your body.
17. Step 2: The Basics The increase in sugar in the morning from a high-carb breakfast will lead to a crash later in th day.
18. Step 2: The Basics This crash will cause a craving for more sugar and carb-filled foods. A roller coaster that you can’t seem to get off.
19. Step 2: The Basics ü  Breakfast should not be skipped. ü  Eat protein and a piece of fruit. ü  Avoid the blood sugar roller coaster by avoiding carbs at breakfast. with Val Quickman
20. Step 2: The Basics Snacks are fun to pick and help prevent the blood sugar crash when you space them out between meals.
21. Step 2: The Basics Snacks should be eaten in between meals. Eat a meal or snack every 3 to 4 hours. Use the FOOD BIBLE and healthy fats infographic to choose your snacks. Breakfast Snack 3 to 4 hours 3 to 4 hours
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23. Step 2: The Basics Lunch Lunch should be the most versatile meal of the day. Be sure to include grainy carbs for energy. The only food type that is off limits is fruit.
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25. Step 2: The Basics Dinner ü  Dinner can very similar to lunch. ü  The time you eat dinner depends on what you should eat.
26. Step 2: The Basics DO NOT: Eat grainy carbs after 6 p.m. DO: Eat veggies after 6 p.m.
27. Step 2: The Basics