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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.

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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

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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

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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.

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        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

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          Last Updated on September 15, 2020

          4 Ways to Deal With Big Life Changes in a Positive Way

          4 Ways to Deal With Big Life Changes in a Positive Way

          Life changes are constant. Whether it’s in the workplace or our relationships, nothing in life ever remains the same for long.

          Regardless of the gravity of change, it can always be a little scary. So scary, in fact, that some people are downright crippled by the idea of it, causing them to remain stagnant through anxiety.

          Have you ever noticed how much of life’s transitional periods are riddled with anxious vibes? The quarter life crisis, the mid-life crisis, cold feet before getting married, retirement anxiety, and teenage angst are just a few examples of transitional periods when people tend to panic.

          We can’t control every aspect of our lives, and we can’t stop change from happening. However, how we respond to change will greatly affect our overall life experience.

          Here are 4 ways you can approach life changes in a positive way.

          1. Don’t Fight It

          I once heard one of my favorite yoga instructors say “Suffering is what occurs when we resist what is already happening.” The lesson has stuck with me ever since.

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          Life changes are usually out of our control. Rather than trying to manipulate the situation and wishing things were different, try flowing with it instead.

          Of course, some initial resistance is natural if we’re going into survival mode. Just make sure you are conscious of when this resistance is no longer serving you.

          If you’re feeling anxious about impending life changes, it’s time to practice some techniques to address the anxiety directly. These can include meditation, exercise, talking with friends about how you’re feeling, or journaling.

          If you’re worried about a big life change, such as starting a new job[1] or moving in with your partner, do your best to control your expectations. It may help you to talk with people you know about their experiences going through similar changes. This will help you form a realistic picture in your mind of what things will look like post-change.

          2. Find Healthy Ways to Deal With Feelings

          Whenever we’re in transitional periods, it can be easy to lose track of ourselves. Sometimes we feel like we’re being tossed about by life and like we’ve lost our footing, causing some very uncomfortable feelings to arise.

          One way we can channel these feelings is by finding healthy ways to release them. For instance, whenever I find myself in a difficult transitional phase, I end up in a mixed martial arts studio.

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          The physical activity helps me channel my emotions and release endorphins. It also helps me get in shape, which generally increases my mood and energy levels.

          Exercise is important in cultivating positive emotions, but if you’re struggling with anxiety in particular, it’s important to cultivate a regular exercise routine as opposed to a one-off workout. One study found that “Aerobic exercise can promote increase in anxiety acutely and regular aerobic exercise promotes reduction in anxiety levels”[2].

          If exercise isn’t your thing, there are other, less intense ways of cultivating positive emotions and reducing anxiety around life changes. You can try stretching, meditating, reading in nature, spending time with family and friends, or cooking a healthy meal.

          Find what makes you feel good and helps you ground yourself in the present moment.

          3. Reframe Your Perspective

          Reframing perspectives is a very powerful tool used in life coaching. It helps clients take a situation they are struggling with, such as a major life change, and find some sort of empowerment in it.

          Some examples of disempowered thinking during life changes include casting blame, focusing on negative details, or victimizing[3]. These perspectives can make awkward transitional phases much worse than they have to be.

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          Meanwhile, if we utilize a more positive perspective, such as finding a lesson in the situation, realizing that there may be an opportunity for something, or that everything passes, we can come from a greater place of ease.

          4. Find Time for Self-Reflection

          Having time to reflect is important at any stage in your life, but it’s especially important during transitional periods. It’s quite simple really: we need our time to step back and get centered when things get a little crazy.

          As a result, big life changes are perfect for doing some self-reflection. They are opportunities to check in with ourselves and practice getting grounded for a few minutes.

          Take a look at this reflective cycle adapted from Glibb’s Self-reflection guide (1988):[4]

          Use self-reflection when facing life changes.

            Self-reflective exercises include meditating, yoga or journaling,[5] all of which require some quiet time to get yourself together.

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            One study found that journal improves “self-efficacy, locus of control, and learning”[6]. A healthy sense of self-control can make the process of change easier to bear, so that in itself is a great reason to try self-reflection through journaling.

            To learn how to start journaling, you can check out this article.

            Final Thoughts

            Big life changes may rock us for a little while, but they don’t have to be as bad as we initially perceive them. If handled in a positive manner, transitional periods can pave the way for some serious self-growth, reflection, and awareness.

            Cultivate a sense of positivity and find ways to diminish the anxiety around life changes. Once you make it to the other side, you’ll be grateful that you made it through in the best way possible.

            More Tips on Facing Life Changes

            Featured photo credit: Alora Griffiths via unsplash.com

            Reference

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