Simply Clean Eating Guidelines

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Do you want to learn how to overcome some of the biggest hurdles to transitioning to a healthy diet and lifestyle? Over the next four weeks I will break down some of the most common areas of resistance that you may have challenges with and how to over come them. Lets first start with simply eating better with these easy to incorporate guidelines that you can do today.

Love Yourself

Unconditional acceptance of your self is so important for health and well-being. It takes courage to embrace yourself, to be present and loving towards yourself exactly as you are. You have to learn to be kind and gentle to yourself even during times when you think you are not as accepting. Can you change? Absolutely! However only change for the right reasons. Take time to recognize all that is amazing right now in your life. Never give up on yourself or your health – make each day happy and healthy!

Eat Fresh, Organic, Locally Grown Whole Foods Whenever Possible

Choose chemical free, hormone free and non-GMO foods will ensure optimal health and will keep you feeling satisfied. Choose organic, locally grown or wild sources of produce and meats when ever you can.

Get To Know Who Grows Your Foodraspberries

Get to know your local farmers and butchers and make friends with them. Learn how your food is grown and raised and support local people who are taking steps to save our planet and our health. One of my favourite weekend outings is visiting local farmers markets and vegetable stands. Make it a fun outing for the day!

Experiment with Herbs & Spices

Eating the same thing day after day gets boring, trust me I have done it! You can easily change up your daily meals by experimenting and incorporating various herbs and spices into your everyday cooking.

As well,  herbs and spices are filled with potent anti-inflammatory and antioxidant benefits that support our health.

Clean Out Your Fridge and Pantry and Eliminate ANY Tempting Foods

It all begins with your trip to the grocery store. By making planned healthy selections at the grocery store you will not have tempting unhealthy foods at home to give into. My little rule of thumb – if it is not in the cupboards or fridge you will not eat it!

waterDrink Clean Water

Up to 60% of the human body is water; it serves as a lubricant for just about every bodily function, including your cells. It also plays a vital role in flushing toxins out of our system, delivering nutrients, and helping you to keep satiated.

Hydration is crucial and if you wait until you are thirsty it is too late! At this point your metabolism is slowing down and you are more than likely feeling exhausted. A little trick that I use is to set out 2-3 one-liter bottles of water every day and I make a point of drinking them by the end of the day.

To enjoy what you are drinking while staying properly hydrated try adding fresh fruit or sea salt for extra minerals.

Avoid Processed & Refined foods and Foods With Added Chemicals and Preservatives

If a food has a long label of ingredients that you can’t even pronounce then avoid it. Choose as close to nature as possible with no ingredient list or with a short ingredient list that you recognize the ingredients that you would normally eat or be able to purchase individually at the grocery store.

Reduce Inflammation. Eat as Many Plants as Possible

You want to base your diet around greens, beans, legumes, nuts, seeds, whole grains, sea veggies, fruits and vegetables. And while you’re at it, dump the processed white stuff, especially sugar as it feeds cancer cells. Choose low-glycemic fruits such as berries over higher varieties like bananas. Make fresh, locally grown and preferably organic vegetables your main dish and animal products as the side dish. Reduce your consumption of animal products to 2-3 times per week and avoid factory farm products as much as possible.

Include Healthy Fats At Each Mealalmond-140919_640

Include healthy Essential Fatty Acids into your diet daily. EFA’s are important for optimal health; your cells and organs require fat to function optimally. As well, healthy fats support weight loss and healthy glowing skin. Include a variety from fish, nuts, oils and seeds. Be mindful of the serving size.

Avoid Saturated and Trans Fats

Avoid hydrogenated oils, shortenings, margarine etc…cottonseed oil, sunflower oil, safflower oil and palm oil. Choose ghee, olive oil, coconut oil and hemp oil.

7732017896_0bf677f13c_zAlternate Protein Sources

Regularly alternate protein sources to avoid food intolerances. Include a variety of chicken, turkey, fish, and even try vegan once a week.

Prep Your Food For The Week

Set aside one or two days a week to plan and prepare your meals. Always be sure to plan when eating out too.

Get 7 To 9 Hours Of Sleep Each Night

Sleeping will actually keep you lean, full or energy and will curb cravings. When your body lacks sleep, it will crave simply sugars and carbohydrates to give it the energy that it needs. Sleep is the BEST weight loss tip!4242517632_288d6243d5_o

Learning what works best for your body and your beliefs require mindfulness and the ability to listen to signals that your body gives you.

Some people may thrive on a vegan diet, while another person may experience hormonal issues from that same diet. As well, some people may feel their best with moderate amounts of protein while another person may feel sluggish and bloated. What is important is that you listen to your body and how you FEEL after eating certain foods. Your body knows what is best for it and will guide you in the right direction of what foods nourish it the best.

Are you frustrated with the endless diets and not seeing the scale budge? I can help…learn more about my Simply Nourished Whole Food Transformation Program HERE.


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about the author

Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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