Clean Eating & Exercise

Clean Eating Guidelines 

Clean eating is based on the fundamental principles of eating healthy and nutritious whole foods that have been unprocessed, unrefined, and contain none of the artificial chemicals that slow down your bodies´ natural functions. Have you ever wondered why you still feel sluggish after snacking on 99% fat free yoghurt in the afternoon? It´s supposed to be healthy right? The sluggishness is most likely due to the high content of processed sugar and/or preservatives hidden in the ingredients list. Clean eating is about eliminating these additives, and focusing on fuelling our bodies with food in it´s original state. Feed your body with bad food and you will most likely feel sluggish, get sick often and easily, and not have the energy and steam to work out for long. You may also find it hard to concentrate properly, and even be affected in your memory, mood, skin, hair and nails. If you fuel your body with fresh, healthy, clean foods that are a great mix of quality protein and complex carbohydrates, you will feel the difference and see the difference. You will notice it with your weight, your skin, your breath, your hair and nails - and especially in how much energy you have every day.

Our liver is central to the way our body processes food. It helps us metabolise food, synthesise protein, detoxify and break down the nasties from processed food and alcohol. As it aids in our metabolism (how fast our body breaks down food), it needs as much help as possible. This is where clean eating comes in. 

If we are feeding our bodies rubbish such as artificial colours, preservatives and processed sugar, our liver spends most of its time working to eliminate the toxins and break down nasties - hence why we feel sluggish. What it should be doing is working to break down foods efficiently and quickly, ensuring our bodies are receiving the maximum amount of nutrients, vitamins and minerals. This allows the body to break down the fats, not the artificial and processed preservatives. In a nutshell - processed foods will slow down the liver and therefore slow down your metabolism whereas clean, whole foods make our live CLEAN, and it allows our bodies to realise their highest optimum working conditions.

Guidelines 
 The be all and end all of sugar 

Whilst most of us on a weight loss mission concentrate on lowering fat intake, many of us fail to consider the role that refined sugar plays in our diets and in contributing to our growing waistlines. Although we are concentrating on eating healthier and purposely avoiding foods high in sugar, most processed sugars are often hidden under different terms on the packaging. Sugar can be defined as maltose, glucose, dextrose, fructose, sucrose, molasses and even honey. With no value to us nutritiously, sugar is basically an empty calorie. As sugar contains no essential vitamins or minerals to help break down the substance in our body, we are simply stealing from our bodies´ other sources to break this down, instead of burning fat and building muscle. Hence, we are taking away from our fat burning ability, just to counteract the useless calories we have just ingested. Not only does sugar contain no nutritional value for us, it also causes our blood sugar levels to rise drastically followed by a sudden drop in insulin - which then leaves us feeling low and lethargic. We also feel hungry (often for something more sweet) to accommodate for the loss in energy, which then drives us to eat more than what we need but without the energy or motivation to burn it off. 

So avoid sugar like the plague, it is NOT good for you. In fact, processed sugars are completely void of any benefit to our body. Instead, look for food that´s high in the nutrients that your body craves. The body changes sugar into 2-5 times more fat in the bloodstream than it does starch.

Guidelines 
 Good Fats vs Bad Fats

Education on nutrition has become so much more in depth over the last few decades, and the information and knowledge we have about fats is clearer than ever! Many of the diets that we may have tried as individuals in the past have focused on elimination fat altogether. But now we are aware that there are essential `Good Fats` that our bodies need to operate properly, and provide us with the necessary nutrients that helps us lose weight. Good fats are great sources of Vitamin E and Omega 3s, promoting great skin, assisting in lowering cholesterol levels, improving memory and concentration, and reducing the risk of heart disease. These types of fats are unsaturated and can be found in fish such as salmon and tuna, nuts such as flaxseeds, pumpkin seeds, almonds, and Brazil nuts, as well as avocado and olives. 

The fats that should be completely avoided are saturated and often labelled as ´transfats´ and are known to contribute to clogged arteries and high cholesterol levels. Not only this, they are detrimental to any form of weight loss. These types of fats can be found in abundance in things such as packaged chips, icings, fried food, buttery popcorn, and even some margarines.

Guidelines 
 Carbohydrates and Protein 

Clean eating is based on the principles of providing our bodies with essential nutrients found in clean, whole foods, to operate at its fat burning best. Each meal combines a balanced serve of vital carbohydrates, proteins and good fats. Although I do outline the importance of limiting our carbohydrate intake, it is important to note that I also choose particular carbohydrates to eat. Complex carbohydrates are an important source of energy and we couldn't operate properly without them. They hold vitamins and minderals, and can be found in yoghurt, fruit, vegetables, and beans for example. However, if we eat too many carbohydrates, more specifically, if we eat them at times when our body is less likely to convert them to energy (ie. with dinner) this is when they are stored as fat. 

The carbohydrates that I stay away from are simple sugars. With little nutritional value, these can be found in biscuits, chocolates, soft drinks, and lollies etc. You will not find these carbohydrates in a clean eating diet plan. Protein on the other hand plays an important role in all its forms. It is needed by our body to repair, rebuild, replenish and maintain healthy muscles and organs. Every single one of our cells requires protein to operate, and it is particularly important in kick starting liver functions and controlling our metabolism. 

Eating a protein rich breakfast has been proven to increase metabolism by up to 30% over 12 hours, and also helps in reducing fluid retention. Not only does it hep us feel fuller for longer, it ensures that our body is using energy from our food to build muscle, and therefore encourages the body to seek energy from our fat storage centres. Therefore, we can continue to build our muscle whilst burning our fat. Eat more protein and be very selective with choosing carbohydrates.

Guidelines 
 Changing How We Eat and When We Eat 

It is a common misconception that our largest meal should be dinner. This is when our bodies are slowing down and food begins to `sit`in our bodies, rather than being transformed into the energy it needs. It is an even bigger misconception than skipping breakfast to lose weight. When our bodies are most active is when we should be feeding them with the highest amounts of nutrients ie. before we start the day. I like to look at my eating day like an upside down pyramid. I start my day with a big breakfast and work gradually into smaller meals by the time dinner arrives. 

Guidelines 
 Breakfast 

Option 1 - Eggs

Two eggs, or as many egg whites as you like, cooked however you like (even fried). Make sure you do not use olive oil, instead use coconut oil or avocado oil. Mix with vegetables or any type of meat except mince, unless it is lean mince from the butcher. Do not consume sausages. 

TIP: Protein is so important and should be in most if not every meal if you can. Egg whites are full of protein but too much yolk is unnecessary fat you do not need. Two egg yolks are more than enough per day. 

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Option 2 - Rolled Oats

Oats soaked in water with blueberries. Soak oats for at least 15 minutes otherwise the oats will stay dry in your stomach and won´t digest properly, leaving you feeling bloated and sluggish. Another option is to add cinnamon on top. Cinnamon has been proven to aid in reducing blood sugar levels & therefor avoids that drop in energy that we feel after eating sugar. You can get creative, adding protein powder, goji berries, shredded coconut or even a drizzle of RAW organic honey but don't over do the honey. 

TIP: Oats provide a great amount of good carbohydrates for essential energy. Plus, they are rich in fibre so you remain fuller for longer. If you have oats be sure to add a scoop of protein powder for extra flavour and to add the protein into your meal. You could even have some hard boiled eggs on the side, ensuring you have added protein. 

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Option 3 - Protein shakes 

There are a great deal of different protein shakes/powders on the market but you want one that is low on sugars, no added nasties or fake flavours or preservatives and tastes great too - otherwise you won't stick to it. You need to enjoy what you´re putting in your mouth! 

TIP: Mix Chocolate protein with boiling water for a clean hot chocolate. 

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Option 4 - Protein Smoothie

I love mixing together a smoothie as it keeps me fuller for longer, and is great on the run. Include just the right mix of good carbohydrates and protein to give you longer lasting energy. Try this recipe:

1/2 cup of oats

1 cup of water (or more water if you like a runnier consistency)

Half a cup of berries (fresh or frozen)

2 scoops of protein powder of choice

Dollop of full fat organic natural or organic greek yoghurt (optional)

1 tsp of chia seeds (large amounts of calcium/fibre/Omega-3s/iron)

Add ice and blend all ingredients together

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Option 5 - Toast

Be very careful of which bread you buy. If you are trying to lose weight then I would suggest you stay away from bread altogether, however if you do eat it then aim for LOW GI breads like brown rye. Just make sure you have no more than two slices per day. 

TIP: Spread Natural Peanut Butter on your toast as it´s just crushed nuts & a great source of protein. Avocado is also a beneficial fat which our body needs, but do not overindulge. 

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Option 6 - Yoghurt 

Not only is yoghurt a great source of calcium and protein, many yoghurts now come with active, good bacteria called probiotics. Choosing this type of yoghurt will help balance your digestive system and boost your immune system. Try this recipe:

1 cup organic full fat natural greek yoghurt 

1/4 cup berries (fresh or frozen)

Add ground flaxseeds and shredded coconut to taste if desired)

TIP: Full fat greek yoghurt is the best as it contains a higher amount of the good bacteria than many other types of yoghurt. Always buy organic and full fat yoghurt, as the low fat varieties usually have excess chemicals and sweeteners added. 

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Option 7 - Protein Pancakes 

These pancakes will keep you fuller for longer as they are high in protein. Try this recipe: 

100g of rolled oats

200g of low-fat cottage cheese (for protein)

2 eggs

2 egg whites

1 tsp of cinnamon

Blend together to make batter

Cook until golden brown 

For toppings, use berries and protein powder mixed with a bit of water to make a thick syrup-like sauce. Another option is a tablespoon of full fat natural or greek yoghurt and sprinkled with coconut.

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Guidelines 
 Lunch Options 

BACK TO THE LEAN BASICS

MEAT - a top choice of high quality protein:

1. It is important to always try to accompany your salad or vegetables with beat because of the high protein content. Aim to always have a mix of meat and greens for lunch.

2. Ensure your meat is of the highest quality. Remember, when choosing chicken in particular, non organic options may be high in things such as artificial hormones, making it a harder task for your body to break it down. Choose from organic free range chicken, turkey, high quality lean steak, or sustainably farmed fish (tuna, salmon etc.).

3. One of the leanest, healthiest meats that we can fuel our bodies with is kangaroo. It is the leanest red meat with the highest amount of of protein available, and it´s rich in flavour.

4.Whilst beef, turkey or chicken mince are all suitable options on the Clean Eating Diet Plan, it is not as lean or good for you as the above options. If you do choose to buy mince, ensure that you choose the premium variety. It may be called "diet mince" at your butchers. 

5. Red meat three times a week is more than enough (except for kangaroo - its high protein and low fat content means you can eat it regularly and still achieve weight loss). Choose fish as a menu item at least twice a week, and chicken or turkey for the rest of it! Red meat can be added into your lunches or dinners sporadically, but no more than three times a week. 

TIP: Remember, only enough meat to cover the palm of your hand. Our stomachs are close to the size of fists, so overloading them with unnecessary food will only increase your waistline measurements. 

BACK TO LEAN BASICS

VEGETABLES - secret weapons for our metabolism and immune systems:

Our bodies need sufficient amount of REAL minerals & vitamins found in REAL whole foods in order to operate at their absolute best. Vegetables provide amazing amounts of fibre and nutrients that aid our bodies to work in prime condition, and therefore metabolise at optimum rates. Be sure to load up your plates with delicious vegetables every day for lunch. Not only will they fuel your body with things such as calcium, magnesium, vitamins & more, they will fill you up enough to carry you into the afternoon without wanting to snack and to help curb cravings. 

1. Choose at least three different vegetables to accompany your meat - this way you are providing your body with a greater variety of vitamins and minerals. 

2. Choose vegetables that are rich in colour such as eggplant, capsicum, spinach, and broccoli. These are usually the highest in nutrients and the best choices for our bodies. 

3. You can never overload on greens, especially broccoli, kale and spinach. Always try to mix up your vegetables and lightly steamed or RAW is best for vegetables. 

TIP: When cooking your vegetables always lightly steam them, but never so long that they lose their "bright" colour. They should still be slightly crunchy to ensure that you are keeping the most vital nutrients intact. 

ALTERNATIVES 

WRAPS & OTHER BREADS: Sometimes it´s nice to have a wrap for lunch, but be extremely careful which brands you buy, loads of the supermarket ones are loaded with ingredients that I´ve never heard of, so can you imagine our bodies trying to break it down? Remember true rye bread is your best option, but if you do have a wrap, always check the back for sugar content. 

RICE: If you would like to have rice, only have very small amounts and eat brown rice. Although it is a better option than white rice, it is still not good for weight loss. If you are just trying to maintain your weight, a small amount of brown rice isn't too bad and some people find that it will help them maintain energy throughout the day, especially if they are training a lot. A healthy alternative to rice is grated cauliflower. Use a grater or food processor to grate the desired amount of cauliflower and them steam lightly before serving. 

CHICKPEAS & LENTILS: I am a lover of tofu, chickpeas and lentils. They taste great and are really good for you. Tofu is what many vegetarians use for a source of protein as opposed to meat. Mix it in with your salad, or enjoy it as a side serve of protein. 

BACK TO THE LEAN BASICS

DRESSINGS AND SAUCES: DO NOT add cheese, dressings or sauces as they are full of sugar and sugar is what stops us from burning fat. Not only does it slow the fat during process down, but also adds extra fat to your body and promotes fat storage. Try mixing lemon or lime juice with olive oil and pepper for extra flavour. 

ORGANIC MEAT and VEGETABLES: There has been a lot of focus recently on organic food, and it is because it has been proven that not only does organic food taste better but also holds more nutrients than none organic food. Due to the natural composition, our bodies are also able to digest it more freely, allowing it to deliver the full potential of its vitamins and minerals to where it is needed. Just like organic fruit and vegetables, organic meat also stores more vitamins, antioxidants and higher levels of Omegas 3 and 6. Not only this, it has lower fat content and is better for our cholesterol levels. I understand that shopping organically can be more expensive, but small steps towards choosing organic produce will benefit you and your family in the long run. 

Guidelines 
 Dinner 

SMALLEST MEAL OF THE DAY

Being the smallest meal of the day, `dinner`presents the smallest section of the plan. It does not, however, mean that it is any less important. 

• Dinner should incorporate the same principles as a clean lunch, but be served as a smaller portion.
• Remember to ensure that you include protein in every meal but with fewer to no carbohydrates during dinner. 
• Around dinner time, our bodies are starting to wind down and recover from a busy day. Our energy levels begin to drop, and therefore our body´s metabolism begins to slow. When we go to bed, our body goes into `rest mode` and therefore any carbohydrates you have eaten leading up to your `rest mode`get pushed to the side without being burnt off and possibly stored as fat. Be sure to keep your dinner portions small and full of protein as opposed to carbohydrates. Mornings are the best times to stock up on good clean carbohydrates. Unless you train at night then carbs straight after your training is recommended. 
• If weight loss is your goal, make dinner your standard chicken breast and greens meal. 

TIP: Add fish oil capsules to your three main meals. Follow dosage instructions on the packaging as each respective brand has different dose recommendations. 

Guidelines 
 Snack Options 

Like I have said before, Clean Eating is NOT about starving our bodies, but instead nourishing them with whole, delicious foods. When you are following Clean Eating, you should feel full and energised and your metabolism should begin to work at its best. However, we need to ensure that we continue to nurture our metabolism and encourage it to keep on sticking throughout the entire day. I try to keep my snacks to mid-morning, but if I do feel like munching in the afternoon I try to choose protein rich options as it is at this point in the day that our body starts to slow down. Below are some great options that I have put together for you that are clean, healthy and promote our bodies operating at their highest. 

1. Protein Shake. 
2. Tuna (in Spring Water) on Ryvita crackers. 
3. Avocado on Ryvita crackers. 
4. Ryvita crackers with homemade dips. Tzatiki, guacamole, beetroot etc. are all made with whole and healthy ingredients. 
5. Low fat cottage cheese on Ryvita crackers (cottage cheese is a great source of protein).
6. Mix low fat cottage cheese with egg whites to make an omelette. Add vegetables and spices for extra flavour. 
7. Many also mix their low fat cottage cheese with choc protein powder to make a healthy chocolate mousse. 
8. Hardboiled egg sliced with spinach leaves and a drizzle of lemon juice served on Ryvita crackers with a dash of pepper. 
9. Handful of almonds/walnuts/Brazil nuts - just don't go overboard. Have enough to cover three fingers. Salted or dry roasted are not as good for you, try to make sure they are RAW or even better activated. 
10. At any time adding more protein as a snack is great, so you can have meat again. All of the meat options listed in the lunch plan such as organic free range chicken, steak, kangaroo and fish are great snacks. (Tuna and salmon tins are so cheap and convenient to keep in your bag but try the mercury free brands as it is better for you). 
11. Celery with natural organic peanut butter. 
12. Handful of berries or small piece of fruit. Blackberries are perfect as they are lower in sugar than other fruits and high in antioxidants. Green apples are great for sweet tooths as they're full of fibre and good for digestion, but are also very sweet which helps with those sugar cravings we all tend to have at times. Because they are higher in sugar, try and only choose this option a few times throughout the week. Also, because of the natural sugars, it is important to have your fruit near the beginning of the day, allowing time for our bodies to burn those natural sugars off. 
13. Full fat yoghurt. Natural or Greek yoghurt is best for you because of the high probiotic content. Mix your yoghurt with chocolate protein powder and it tastes like cheesecake. 
14. Homemade juices using fresh ingredients such as beetroot, celery, carrot, green apple, ginger, parsley and lemon. Simply blend your favourite fruits and vegetables together or feed through a juicer and enjoy cold. 
15. Asparagus wrapped in smoked salmon accompanied with cottage cheese. 
16. Tofu can be a good snack option if you go for the natural variety. Flavoured tofu is made with additives used to enhance the flavour that are not good for you. You can coat your natural flavoured tofu with egg whites and almond meal and cook in coconut oil for a crumbed, clean alternative to plain pieces. 

TIP: If snacks are your weakness and you constantly love to nibble, green tea is a great alternative as it helps to keep you busy, keep your mind off nibbling and work to rehydrate you as well. 

Guidelines 
 The Pyramid 

There is the conventional food pyramid and then there is the Clean Eating food pyramid. 

The Clean Eating pyramid shows that water, vegetables, beans and legumes are good foods best consumed most often, whilst dairy foods containing natural fats and sugars should be consumed least often. Use this as your basic guideline to what you should be eating more often than not.

Guidelines 
 Meal Planning and Shopping List

To follow these guidelines, it is best to do as much preparation as possible. This includes a weekly plan and shopping list. This is an example of an eating plan I designed for the weight loss stage. (Desserts is only a treat, it is not essential). Draw yourself a template to use each week such as following: 

Decide what your meals for the week are going to be and then populate your template. For example, you could choose two breakfast options, two lunch options, two dinner options and six snack options for the week and then alternate them: 

Then, you look at developing your shopping list, remembering to include all the necessary ingredients to cook your meals; 

Eggs (for breakfast)

Spinach (for breakfast/lunch)

Cottage Cheese (for breakfast/snack/clean ice cream/clean chocolate mousse)

Almonds (for breakfast/snack)

Bananas (for breakfast)

Rolled Oats (for smoothie/protein balls)

Greek Yoghurt (for smoothie)

Chocolate Toned (for breakfast/shake/smoothie/protein balls/clean ice cream/clean chocolate mousse)

Frozen Berries (for smoothie)

Cinnamon (for smoothie)

Shaved Coconut (for breakfast)

Green Apples (for snacks)

400g Fish Fillets (for lunch)

Herbs (for lunch)

Lemon (for lunch/morning lemon water)

Sweet Potato (for lunch/breakfast)

Salad Toppings of Choice (for lunch)

300g Chicken fillets (for lunch)

Chilli (For Lunch)

Ginger (for lunch)

Natural/Organic Peanut Butter (for snacks)

Ryvitas (for snacks)

Celery (for snacks)

400g Lean Beef (for dinner)

6 x Kanga Bangas (for dinner)

Greens of Choice - Steamed/Boiled (for dinner)

Almond Meal (for protein balls)

Vanilla Extract (for protein balls)

Natvia (for protein balls/ice cream)

Pure Cocoa (for clean ice cream)

Coconut Oil (for cooking) 

Once you have developed your Shopping List, break it into sections for your convenience: 

If you are pressed for time due to work, studying or family commitments then do your grocery shop on a Sunday evening or first thing Monday morning and make your weeks worth of food in one night. Package it up, label the containers and pop it in the fridge/freezer and grab at your convenience during the week. 

Guidelines 
 Organic Foods

Organic foods are foods that are produced without the use of artificial additives such as pesticides, fertilizers, chemical additives, solvents, or the process of irradiation, chemical ripening or generic modification.

The surface benefits of eating organic foods are that it is better for the environment, it is using less to no harmful chemical aids and farmers use less water, less energy and create less waste material from the production of these foods. Organic food is also richer in taste as well as vitamin and mineral content than commonly manufactured brand food products due to the lack of artificial chemicals tend to affect taste and texture.

Health wise, eating organic food is beneficial to our bodies as we are putting less foreign matter into our systems. Eating organic foods is about eating foods in their natural forms. Largely thought to be due to the rich quality of the soil that organic foods are produced in along with other organic farming practices, fruits in particular were observed to have prolonged firmness when compared to their artificially grown counterparts.

The French Agency for Food Safety completed research and established the following heath benefits of eating organic foods as just a few of many:

• Organic plant products contain more dry matter
• Have higher levels of minerals
• Contain more antioxidants such as phenols and salicylic acid (known to protect against cancers, heart disease and many other health problems)
• Organic animal products contain more polyunsaturated fatty acids (protect against heart disease)
• 94-100% of organic foods do not contain any pesticide residues
• Organic vegetables contain far less nitrates, about 50% less (high nitrate levels are linked to a range of health problems including diabetes and Alzheimer's

 Multiple studies show that not until the last decade or so did organic eating really come into the light as a beneficial lifestyle. This is because the production of food leading up to the 20th century was not as contaminated with the various chemicals and additives as now during the present day. In America , only a small percentage of the almost 80,000 different chemicals used in food production are tested for harmful components. These chemicals are not used in the production of organic foods, simply making them the more beneficial and healthy option.

Guidelines 
 Reminders

As humans, it is normal to slip up and become overwhelmed at any change that is occurring within our lives. Sometimes we just need a little reminder to help us get back on track and help us see things clearly once again. Below is a list of simple reminders that might just make the difference in keeping you on track to achieving a clean, slim body that radiates in good health.

• As soon as you wake up squeeze some lemon into a big glass of water and get it down. It is a great way to get our digestion system moving, not to mention kick starting our bodies with a great influx of hydration.
• Aim to drink 3L of water per day, no less. Add one more litre on top of that for every hour you exercise. If you struggle to drink plain water, try adding freshly squeezed lemon or lime juice to add flavour. This will keep you hydrated, aid in clear beautiful skin and help flush out toxins and nasties in our bodies.
• Eating is GOOD for you, it just has to be the right foods (clean whole foods) and the right amount of foods.
• Breakfast should be your biggest meal of the day. Stay right away from cereals as they are almost all full of processed sugar, despite clever marketing slogans as "full of protein" trying to convince us otherwise. Read the label on the back and you will see the truth about their ingredients. Oats are your best option otherwise I encourage you to refer back to my breakfast options for further ideas.
• I recommend eating every 3 hours BUT if you are NOT hungry never force food down. You should always feel satisfied, never starved and never over full. I´ve provided you with tons of clean eating snacks.
• Before a high intensity workout you should always have something in your tummy. I suggest a banana or scoop of protein.
• Want to lose weight? ELIMINATE SUGAR. I have pointed out earlier how detrimental sugar is to achieving our ideal body. As yummy as fruit is, it has to be limited to one piece a day. If you are going to have it, make sure it is in the morning. A banana, small apple or handful of berries is sufficient.
• Always read the nutrition label to check the amount of sugar you are about to eat in your foods.
• Dried fruit is NOT good for you. It has been processed and refined, and if you look on the back of the package you will see it is full of sugar in higher contents than fresh fruit.
• NO WHITE BREAD. Brown rye bread is best! Even multigrain is just white bread with a few seeds put in so stay away. If you have to have bread, limit your intake to one piece a day and eat it in the morning only (unless you are having the occasional wrap for lunch. In this case, ensure you don´t eat toast for breakfast as well). As always, read the back of the packets and find the ones with least amount of carbohydrates, sugar and sodium. Just review my notes on sugar to remind yourself about the lack of benefits it offers our bodies, and how it hinders weight loss.
• Remember when eating nuts to only have enough to cover three fingers. Almonds, walnuts and Brazil nuts are your best options. Stay away from cashews, macadamias and peanuts.
• When wanting to nibble, ask yourself this; am I really hungry? Sometimes we confuse hunger with dehydration and water is actually what our body is craving. And best of all, calorie free!
• NEVER OVER EAT. If you are full the stop. Remember it takes 20 minutes for our body to digest the food we just ate so eat slowly. This way you will recognise when you are full and avoid over eating to the point that you can´t move or make yourself sick. However, you need to ensure you never get to the point that your body begins to think that you are starving. Because, it is at this point you are more inclined to overcompensate and binge.
• NEVER, EVER, EVER SKIP A MEAL.
• Keep portion sizes reasonable (not too big, not too small) and remember meat servings should be the size of the palm of your hand. Cut off the fatty bits if you can, you don´t need any excess fat.
• Educate yourself as much as you can on good fats versus bad fats. We need to eat good fats such as avocado, nuts and oily fish to give our bodies access to vital omega acids and essential vitamins but also need to avoid transfats that influence all types of health problems. Olive oil is also a great fat when used cold, but steer clear of veggie oil.
• Remember, fresh is best. Frozen vegetables are okay, but fresh vegetables have a lot more nutrients. Frozen berries are okay as they still maintain their antioxidants when frozen and are essential to many clean recipes frozen.
• The ideal way to cook your vegetables is by steaming them. Just make sure it´s not for too long or you will steam all the nutrients out of them.
• Where possible, choose organic food. The health benefits are fantastic and because organic food is free from nasty toxins such as chemicals, pesticides, preservatives our bodies are able to break it down at a much faster and more efficient rate.
• I highly recommend taking fish oil tablets. Taking fish oil has an abundance of amazing benefits for your body. Always follow dosage instructions on the packaging as each respective brand has different dose recommendations.  
• Green tea tablets are also recommended if drinking tea doesn't appeal to you. Always follow recommended dosage respective to the individual brand.
• Embrace the power of knowledge. I have gotten to where I am today because I exposed myself to all the knowledge I could on Clean Eating and exercise to be able to lose weight and be healthy. I strive to learn on a continuous basis.

Guidelines 
 Dinner When Eating Out

1. Skinless chicken breast with side of vegetables or salad with no sauce. 
2. Vegetable stir-fry or tofu stir-fry (no pasta or rice unless its brown rice and you are in the maintenance stage of your weight loss journey). 
3. Grilled fish with salad or vegetables. 
4. Seafood - oysters, prawns, scallops, tuna, salmon etc. (no batter or salt, add lemon juice and fresh herbs for flavour). 
5. Any salads except caesar, and always ask for the dressing on the side so you can decide if/how much you have. Remember, olive oil is a great option to get some good fats in. Add some juice and pepper for flavour. 

TIP: Mustards are great for you - they contain Omega-3 fatty acids and magnesium, and they are very low in calories. They make a great sauce over your meat and vegetables or salad. 

Guidelines 
 Eating Out

HEALTHIER OPTIONS IF YOU ARE GOING OUT FOR TEA

Desserts when eating out:

Your best option will probably be the fresh fruit. I would try to avoid desserts altogether when eating out. 

I really do not want you eating any of the unhealthier options whilst on your weight loss journey, so the above information is just a guide if eating out is the only option on a certain occasion. As you can see, there are some meal options that allow you to follow my Clean Eating Diet Plan closely (such as grilled fish with salad), however making your own meals that are high in nutrient and have the perfect mix of carbohydrates and protein will remain the most beneficial in achieving your goals. If the restaurant does not offer an option listed above it is best avoided, however you may be able to ring and preorder your meal with the chef prior to your arrival. 

Guidelines 
 Tips & Tricks

1. Add a teaspoon of low fat cottage cheese to your omelette for thicker consistency and a slightly different taste. 
2. Top crepes with organic almond butter and blueberries instead of ice cream and sugar. 
3. Add coconut oil to vegetables or use as cooking oil to add good fats to your meal. 
4. Rye wraps are a great alternative to pastry and bread. 
5. Drizzle olive oil and lemon on your fresh fish for some good fats with a bit of zest. 
6. Lay wraps out flat and cook like a pizza instead of rolling into a wrap. 
7. Low fat cottage cheese or a natural full fat yoghurt mixed with chocolate protein powder makes instant clean chocolate mousse. 
8. Protein is important and should be in most if not every meal possible. 
9. Egg whites are full of protein but too much yolk in unnecessary fat. 2 yolks per day are more than enough. 
10. First thing in the morning, squeeze fresh lemon juice into a glass of water and drink immediately. It gets  our digestion and metabolism going. 
11. Drink 3L of water a dat, plus one extra litre per hour of exercise. 
12. Cut out all sugar, meaning large amounts if fruit (especially dried fruit)
13. Eat every 2-3 hours to keep your metabolism up to speed. 
14. Drink green tea or more water when tempted to snack or cheat. 
15. Never over eat, but strive to eat every 2-3 hours nonetheless. 
16. It takes 20 minutes for the body to digest food, so eat slowly and drink water with every meal. 
17. Keep portion sizes reasonable. Meat should be the size of the palm of your hand with fats and rids trimmed off. 
18. Breakfast must be the biggest meal of the day. Do not eat cereals as they are packed with hidden sugars and preservatives. 
19. Stay away from bread. If you must have bread, have one piece in the morning so as to burn it off throughout the day. Brown rye is best. 
20. If snacking on nuts eat almonds, walnuts, or Brazil nuts. Stay away from salted or flavoured nuts. 
21. Good fats can be found in avocados, certain nuts and oily fish. With daily quantities, have enough nuts to cover 3 fingers, 1/4 - 1/2 an avocado and/or fish to cover your palm. 
22. Olive oil and coconut oil are best to cook with, do not use vegetable oil. 
23. Before a high intensity workout, always have something in your stomach - a banana or a scoop of protein are your best options. 
24. Fresh is best - steer clear of frozen fruit and vegetables. The exception is frozen berries which are okay to use for clean recipes. 
25. Never Skip a meal. 
26. To cook vegetables, steam them. Alternatively, boiling them can work but steer clear of cooking in oily pans. Be consistent with healthy clean eating, do not stray or cheat as your body will not be used to processed foods or sugars anymore and could react poorly. 
27. Most dairy is filled with unnecessary ingredients and unwanted fats. Stay away from milk, custard and creams. Almond milk is fine if used sparingly. Use this as an alternative to full cream milk, skim milk, soy milk and rice milk. 
28. FBW´s are Fat Burner Walks, a walk first thing in the morning on an empty stomach when blood sugar is at its lowest. Low-intensity exercise is best in the morning as a high-intensity exercise before breakfast will use glycogen from muscles to convert to energy. 45 minutes is the best time to go for. 
29. The best vegetables for weight loss are greens - broccoli, spinach, beans and fresh peas plus don´t forget about the superfood KALE! 
30. Plain tuna is preferred to flavour. 
31. The best fruits are berries i.e. strawberries, blueberries, blackberries etc. 
32. Black coffee and green teas are okay to have on the plan, but no milk or sugar is to be added. Chocolate protein powder can be added to coffee for a mocha effect. 
33. Recommended amount of peanut butter a day is no more than 1-2 tbsp. 
34. Recommended about of yoghurt is 100-200g a day. 
35. Before light cardio workout eating is not necessary, howeverhigh-intensityy workouts should be preceded with a snack such as a banana or scoop of protein between 30 minutes - 1 hour before working out. 
36. 2g - 4g of sugar is considered a low sugar content, any more than that is too much. 
37. Muscle weighs more than fat. Scales go up as you lose weight and get leaner as you are gaining lean muscle which is necessary to be fit and healthy. 
38. Self-control issues? Throw out anything that is going to be a temptation for you. If it isn't there, you can't eat it. 
39. The first week can be tough on your body as it is a change in your diet and routine, but push through it. I promise it does get better. 
40. Make sure you are drinking 3L of water a day, plus an extra 1L for every hour of exercise you do. It may seem daunting to have to drink this much, but once you are in the habit it will seem like second nature. If you are struggling with plain water, add some fresh lemon juice for taste. 
41. Have some clean frozen meals prepared for those days you are too busy to get home and don´t have the energy to cook a big meal. 

Got any questions? Refer back to your guide. A lot of questions are ones that are answered within the guidelines, you just have to look for the answer. If you don´t find the answer then don´t be afraid to ask. 

Stop comparing yourself to others. We´re all different, and therefore our results are going to be different too. You need to love yourself, we can´t expect anyone else to love us unless we love ourselves. Being negative about yourself takes energy, positivity and love is easy. Love your curves, love your health and show gratitude. It will instantly lift your mood. 

Guidelines 
 Cravings

We all get cravings and we all get them for different reasons. If you are craving certain things, here are a few reasons why. 

If you are craving sweets or candy, it is because you are lacking chromium, carbon-phosphorus, sulphur or Tryptophan. You can curb these cravings by eating broccoli, grapes, chicken, fresh fruit, beef, liver, fish, eggs, nuts, dairy, legumes, cranberries, horseradish, kale, cabbage, turkey, sweet potato or spinach to give your body the minerals it needs and satisfy those cravings. 

If you are craving bread, it is because you are lacking nitrogen. You can curb these cravings by eating high protein foods like fish, lean meat, nuts or beans. 

If you are craving fatty snacks, it is because you are lacking calcium. You can curb these cravings by eating mustard, broccoli, kale, legumes or sesame seeds. 

If you are craving coffee, you are lacking in phosphorus, sulphur or iron. You can curb these cravings by eating chicken, beef, liver, fish, eggs, dairy, red peppers, garlic, onion, sea salt, apple vinegar, seaweed, greens or black cherries. 

If you are craving carbonated drinks, you are lacking calcium. You can curb these cravings by eating mustard, broccoli, kale, legumes, dairy or sesame seeds. If you crave a specific drink, that's an addiction. 

If you crave salty foods, you are lacking chloride. You can curb these cravings by eating high protein foods such as goats milk cheese, fish or unrefined sea salt. 

If you have PMS you are lacking zinc. Eat red meats, seafood, leafy vegetables, root vegetables or Vegemite.

Exercise 
 Fat Burner Walks

A Fat Burner Walk is done first thing in the morning on an empty stomach when your blood sugar and insulin levels are at their lowest as you have fasted overnight. This is your optimal time to burn fat stored as fuel. Low intensity exercise is best in the morning because if you do high intensity exercise at this time of day (before breakfast) you will use glycogen from muscles, as converting fat to energy is too slow and is an inefficient process for high intensity exercise. 

You need to do a fast paced walk at a low intensity. Doing this on an empty stomach ensures that you are burning fat and not the food in your stomach. You need to do it for approximately 45 minutes as anywhere after 20 minutes is when your body starts to burn fat. 

When doing your Fat Burner Walk on a treadmill, look at using a slight incline to increase the intensity but stick to a lower speed - it is not a jog or run. Calculate your maximum heart rate (220 - your age = MHR) and if the treadmill has a heart rate monitor use it to reach approximately 60% of your optimum heart rate and then sit there for 45 minutes on those settings. It is the same principal for a bike or cross trainer. 

Before your Fat Burner Walk, have a glass of water with lemon juice squeezed into it. This will help to jump-start your metabolism and have that working together with your stored fat to burn unwanted weight. 

Professional Advice 

Personal Trainer Recommended Advice 

What are the fundamentals you need to remember when training for the purpose of lean muscle gain & toning? 

The main things to remember are diet and discipline. The key word here is ´consistency´. So many people achieve their goal weight, start trying to tone and then lose patience when they don't see results straight away. Each person is different when it comes to how quickly they respond to training so be disciplined, stay consistent and eat clean and you can't fail. 

What is the ideal time period we should exercise for in order to gain lean muscle & tone up? 

When doing cardio, short sharp interval training is ideal for gaining lean muscle mass. 45 minutes at 60% of your optimum heart rate doing a fast walk or slow jog, or 20 minutes at 60% of your optimum heart rate of HIIT (high intensity interval training) ie. 1 minute on, 1 minute off alternating between sprinting and walking. 

When doing weights, use your comfortable weight limit and repetition limit but only take short breaks. This will increase your heart rate thus kick-starting weight loss. 

When toning up, what is more important? Cardio or weights? 

Weights. 

When toning up, what is more important? Diet or exercise? 

Diet (roughly 80% of weight loss and muscle gain is achieved through diet, 20% through exercise)

What are the best at-home exercises to do to tone up and gain lean muscle for stay at home mums, work from home employed, students and others who can't get to a gym? 

Big movements - squats, lunges, push-ups, burpees, sit ups and crunches. ´Big´ movements are movements that exercise and utilise multiple groups of muscles at a time. Always maintain short, sharp intervals. 

Why do scales go up and not down when toning up and becoming lean? 

DO NOT look at the scales. Women often rely too heavily on what the scales are telling then when it comes to gaging how much weight they have lost when it´s a fact that your weight fluctuates a few times a day. Your body will not immediately respond to exercise, it will initially take on weight as it adjusts to and understands the foreign movements of weight training before your muscles start to tone in reaction. 

What tips and tricks do personal trainers recommend to clients for fast but safe muscle gain and toning? 

There is no short cut, and there is a fine line between ´fast´ and ´safe´. Again, you need to practise consistency and discipline in order to achieve results. The quickest way is the proper way which is eating clean & training correctly. The right training & exercise needed for gaining muscle and toning up are different for each individual, the best option is to speak to a personal trainer at your local gym and get them to draft up a training plan for you that caters to your specific needs. 

Do you recommend the use of any particular supplements to aid muscle gain and toning? 

The most important thing to remember with supplements is to only take them if you are fit and healthy. Supplements are created to aid healthy bodies in gaining muscle and losing weight, not for beginners to put foreign matter into their systems. Think of supplements like nails in a boat - if a boat is strong and sturdy then nails will reinforce the boat and help to maintain it. If you put nails into a rotted boat, however, it will only break it apart and create more cracks. When you are starting out concentrate on fuelling your body with food & water. Once you have developed your fitness a bit the progress to supplements to maintain that fitness and wellbeing. 

What foods should be avoided altogether when trying to gain lean muscle and tone up? 

The four ´white devils´: salt, white flour, white sugar and white pasteurised dairy. Also avoid all processed foods, these will more often than not contain one or more of the white devils anyway. Steer clear of alcohol & takeaway. 

For women in particular, what are the most vital exercises to do when aiming to maintain goal weight and in turn gain lean muscle and tone? 

Back to ´big movements´again - squats, sit-ups, burpees, lunges, crunches and dead lifts. Also incidental exercise such as taking the stairs instead of an elevator, parking your car one street from the bus stop, engaging your core when walking throughout the day etc. 

Any other tips for muscle gain and toning? 

Exercise is still vital. Even though diet is 80% and exercise is 20%, you can only score a perfect 100 by teaming them together. 

What are the fundamentals you need to remember when training for injury rehabilitation? 
Don't do your normal routine and do not train alone. Utilise help from a professional such as a personal trainer with a background in injury rehabilitation or a physiotherapist so as to not exacerbate the injury. Persistence is the key, injuries take time to heal. You will see changes and improvements weekly but on average a common or strain injury will take approximately 12 weeks to heal.


What are the most common injuries incurred from weight loss exercise? 
Knee, back and shoulder injuries. The most common knee injury is sharp pains experienced from your knee not ´tracking right´ during exercise ie. incorrect balance of muscles. The most common shoulder injury is a sharp pinching feeling experienced as well as loss or lack of flexibility in affected area(s). With shoulder injuries, stop immediately if you experience pain. The most common back injury is lower back pain due to the muscles being too tight from overwork, overuse, poor posture, poor technique or poor strength. 

Can weight loss be maintained whilst injured and unable to exercise at usual rate?
Yes. Do not stop exercising altogether. Focus on that incidental exercise again and maintain a perfect and a clean diet. When we injure ourselves, our core switches off. Work on core strengthening while injured, you'd be surprised how just working on core strength can aid your injury rehabilitation. 

Are there any supplements, creams, pills or medicines you recommend to aid injury rehabilitation? 
If you're wanting to use supplements then do your research. There are a lot of supplements advertised as having ´miracle effects´ on injuries, but at the end of the day you can't go past fish oil and regular anti-inflammatories. Certain chemicals will put your body under more stress so always speak to a GP or pharmacist about your concerns first.


What tips and tricks do personal trainers recommend to clients for fast but safe injury rehabilitation? 
There is no fast injury rehabilitation. Do not try to speed up the process as you will do more damage to yourself. Work on your rehabilitation gradually every day so as not to let the muscle go ´stale´ and understand that it is a slow and steady process to get your muscle/ligament back to where it was before your injury. You can't run on a broken leg.