Advertising
Advertising

Eat Clean Healthy Meal Plan

Eat Clean Healthy Meal Plan

Diet, Diet, Diet! That’s all everyone seems to talk about these days. There’s always this new fad diet that everyone wants to try, and it seems like people are always moving on to the trendiest foods. But, if you’re working, you probably don’t have a lot of time to spend on preparing elaborate meals. And, it’s why many people develop bad eating habits. Simply because of a lack of time. To address that issue, here we look at how you can provide your body what it needs. These recipes are easy to prepare and have familiar ingredients that you’ll probably find lying around at home.

Here’s a look at a balanced meal plan.

Our bodies have daily nutrient requirements that help us function properly. Carbohydrates, Proteins, and Fats are the primary elements supported by vitamins and minerals. Most people exceed their daily needs, especially of carbohydrates and fats. The popularity of cheap junk food, full of saturated fats and sugars, only compounds our misery.

Let’s first look at carbohydrates. Complex carbohydrates are good for your body. Complex carbohydrates take time to break down and are absorbed into your system slower than simple carbs. This makes them less likely to turn to fat. And, some excellent sources of complex carbs include sweet potatoes, brown bread, green vegetables, oats, and beans.

Proteins are like building blocks for your bodies muscle mass. While there is plenty of protein in a cheeseburger, there are also plenty of fats. Lean protein gives you plenty of energy and helps with your metabolism, immunity and muscle mass. Some good sources of protein are fish like tuna, chicken breast, eggs, yogurt, and cottage cheese.

Advertising

Contrary to popular belief, fats are essential for your body to function normally. Just like carbohydrates, fats are essential. There are good fats and bad fats. Healthy fats can be found in fatty fish, nuts, coconuts, and cheese.

A few helpful tips:

Pick brown bread over white

Limit sugars in the second half of the day

Avoid highly processed foods

Advertising

Minimize junk foods to an occasional indulgence

Stay away from sodas and other sweetened beverages

Your never too young or too old to start eating clean. Everyone from senior citizens to teenagers can eat clean.

Now that you’re aware of what food your body requires, let’s look at quick and simple healthy recipes.

1. Barbecue Chicken Wrapped Asparagus

Advertising

Barbecue Chicken Wrapped Asparagus Image

    This quick meal is healthy and easy to prepare. It is low in calories and has a high protein and low-fat content. It also tastes delicious. You will need some chicken Breasts, asparagus, and barbecue sauce. For the seasonings, you can use cumin, paprika, garlic, pepper. You can also grill some bell peppers on the side  Cut the chicken breasts into thin pieces, and flatten with a mallet if needed.Season with barbecue sauce and add other seasonings to your taste. Chop the ends of the asparagus and wrap chicken breast around it. Place it on a baking tray and in an oven and set it to 405 degrees Fahrenheit for about 10 minutes. Serve with a portion of white boiled rice.

    2. Two Ingredient Pancakes

    Two Ingredient Pancakes

      This works well for any meal of the day. It is filling and nutrient rich. All you need are some eggs and bananas. This portion makes about three small pancakes. You will need one whole egg and two egg whites and a large banana. Simply mash the banana in a bowl and pour the eggs in, still until it forms a thick batter. Using a little oil, grease a pan on medium heat. Pour a little batter into the pan into the shape of a circle, flip and serve with a little pancake syrup.

      3. Tasty Tuna Wraps

      Healthy Tuna Wrap

        For this healthy meal, you will need a can of tuna, low-fat mayo, onions, a whole wheat tortilla and bell peppers. Mix the tuna with the mayo. Chop the pickled onions and bell peppers. You can swap the vegetables with anything you prefer. Mix and spread on a whole wheat tortilla. You can grill it on a pan if required.

        Advertising

        4. Quick Stir Fry

        Quick Stir Fry1

          A stir fry packs quite a nutritious punch and takes virtually no preparation. It is also versatile, if you’re a vegetarian stick to vegetables, if not, add some chopped chicken breast. In a pan add a little oil, and fry the chicken pieces. Add vegetables like peas, carrots, onions, mushrooms, bell peppers and season with pepper, salt or garlic powder.

          Did you like these four simple recipe ideas? They are easy to make and will be ready in a jiffy. Don’t limit yourself to the above, being creative will help you find plenty of ways to make a quick, healthy meal. What are you waiting for?

          Featured photo credit: Shutterstock via shutterstock.com

          More by this author

          Eat Clean Healthy Meal Plan 17 Important Life Lessons I Wish My Daughters Knew Earlier Vaginal Birth After Cesarean (VBAC) Add Color To Your Home: 15 Cool Projects For Kids 15 Things Only a Person With ADHD Will Understand

          Trending in Food and Drink

          1 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 2 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 3 15 Most Effective and Nutritious Healthy Foods to Lose Weight 4 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 5 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

          Read Next

          Advertising
          Advertising
          Advertising

          Last Updated on January 17, 2019

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

          Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

          Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

          Why Is It Hard to Live A Peaceful And Happy Life?

          Our Habitat Has Become Too Technological

          The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

          There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

          How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

          According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

          Too Many People Don’t Want to Unplug

          Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

          The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

          Listen carefully:

          We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

          Advertising

          The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

          Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

          8 Mindfulness Exercises to Start Practicing

          There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

          Are you ready for it? Let’s go!

          1. Pray Daily

          You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

          When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

          Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

          Pray. You won’t regret it.[5]

          2. Pay Attention to Your Inner Thoughts

          A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

          By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

          Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

          Advertising

          If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

          This article can guide you to beat negative thoughts:

          How to Stop Automatic Negative Thoughts When You’re Overwhelmed

          3. Smile Often

          Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

          Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

          Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

          The moment that you smile unconsciously, you then know that you are truly happy.

          4. Organize Your Working Desk

          A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

          When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

          Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

          Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

          Advertising

          5. Celebrate Your Friend’s Victories

          I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

          Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

          What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

          6. Listen to Your Spouse/Partner

          God put someone in your life for a reason. You might as well listen to him or her.

          I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

          I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

          7. Give Yourself a Break from Technology

          You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

          How do you do that? This is my formula:

          First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

          If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

          If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

          Advertising

          If you score more than 35, you need to take action immediately.

          Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

          8. Go Exercise

          Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

          The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

          You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

          12 Benefits of Regular Exercise You Should Know

          The Bottom Line

          It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

          It is possible to live a happy and peaceful life. It only depends on you.

          Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

          More Resources About Mindfulness

          Featured photo credit: Lesly Juarez via unsplash.com

          Reference

          Read Next