In Clean Kitchen, we do not count calories. Because when people eat, we are not looking at our plate knowing exactly how many “calories” we are eating. We eat portions of food, not counted out macronutrients. No calculators, no adding up your macros. Just simply use you hand size as your guide to portion control.
I titled this “Hope” because though this is her actual name, this is a story will give you hope for change. If you are looking at getting healthy and fit as “not possible” or “just not for me,” then this story will change your mind. This is a testimony of the transformation of her body, but more importantly her mindset. You really just have to get out of your own way and trust the process. Let time and consistency work it’s magic. Now anything is possible! This new life perspective was brought on by just taking a leap of faith, trusting her coaches, and following through with a process she didn’t trust 100% in the beginning. Slowly her body and mind changed. Without even realizing it, she molded a completely new person! We are SO PROUD of you Hope!!!!!!! Congrats on your new life you have created!!
“This past month a picture popped through my TimeHop from right before I started Versus, out of sheer curiosity I did a side by side comparison of that picture and one I knew I had on my phone and there it was — right in front of my face. Proof of the work I’ve put in.”
How much protein should you eat? Do not worry about counting grams just yet. First you have to get in the habit of choosing protein in a correct portion size. We like to use our hand as a portion size guide. Look at your hand and thickness. Use this as your portion guide for every meal you eat!
WOMEN: One palm size portion MEN: Two palm size portions
Chances are, you need to eat more plants, and without realizing it you probably eat lots of Acidic forming foods:
This is bad if your goal is to change your body—AND if you do not eat much of fruits and veggies.
You need to eat more plants—alkaline-forming foods to buffer all that acid in your body!
Eating a diet high in acidic food without eating alkaline-forming foods (fruit and veggies) will result in:
muscle loss – no matter how much protein you eat
bone loss – no matter how much extra calcium you try to supplement
decreased performance in your workouts
Simply put, without eating plants your body composition will not change like you want it to. Your body will not function like you need it to to burn fat or build muscle.
Plants offer our bodies nutrients of vitamins and minerals we can not get else where. Even if you take supplements, nothing compares to real food. So eat up those plants!
Where can I start?
Easy. It starts with setting a new habit. Just pick a plant you want to try. Eat that plant everyday, one serving per day will do, for 2 weeks. Then add another to the menu for the next two weeks. Start small and build from there!
During the 12 Week Clean Kitchen Challenge, we teach you how to apply simple daily lifestyle habits that will get you to your goals. We have our “Four BIG Habits,” which we consider to be the core of a healthy life. First up, you need to drink more water.
This very simple habit, that can cripple the best of us. If you are thirsty reading this, stop now, go fill up a glass of water, then continue reading.
Drinking more water is not just one of the Clean Kitchen 4 BIG Habits, it is the number one, most important habit of them all. You do not have an option, you will literally die without water!! Well not immediately anyway. So before we get that desperate, let’s knock dehydration in the teeth and amp up that water consumption!