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9 Ways a Clean Eating Diet Can Help You Feel Better

9 Ways a Clean Eating Diet Can Help You Feel Better

A poor diet can leave you feeling sluggish, groggy, and lethargic.

You may even find your cravings for junk food are actually stronger, rather than satisfied, after indulging in salty or sweet snacks; unfortunately, your health and your waistline will pay the price.

With all the diet fads out there, it can be difficult to weed through the hype and find concrete information on what you should be eating, what you should be avoiding, and most importantly, why to do either.

Outlined below are 9 ways a clean eating diet can help increase your energy, reduce bloat, improve your health, and maybe even slim your figure– all while making you feel stronger, more focused, and in-tune with your body’s needs.

Clean Up Your Eating Habits

There are many different opinions out there on what constitutes a “clean” diet.

In general, and broadly speaking, clean eating means to focus on nutrient-rich, whole foods. It suggests you minimize pre-packaged, overly processed foods, and it encourages you to make your food from fresh, natural ingredients whenever possible.

It is imperative to note that however you would like to interpret those guidelines is entirely up to you.

Some people choose a paleo strategy, some prefer a vegan diet, and some find their body responds best when they limit dairy.

Either way you need to choose a path that fits your lifestyle, and give yourself permission to be flexible. Once you start to weed out the processed, high-sodium, -fat, and -sugar foods, you will find it easier to pinpoint which options agree and disagree with your unique tastes.

1. Protein = Satisfaction

Some examples of lean protein include chicken, turkey, white fish, beans, lentils, and low- or no-fat dairy. Proteins are the building blocks of your muscles and help make up other structures within your body such as skin and cell membranes.

Protein is slow to digest in the stomach, which helps you to feel fuller longer, and will keep hunger at bay between meals.

Because lean proteins have a low fat content, they are subsequently lower in calories, making them easy to incorporate into any meal. For example, throw some hard-boiled eggs and chopped chicken breast into a salad and it goes from rabbit food to a filling meal.

2. Scrub Your Intestines

Fiber, or roughage, is important for keeping your digestive tract moving smoothly; it is like a scrub brush for your intestines.

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While that may sound a bit harsh, both literally and figuratively, it is exactly what people are looking for in popular cleanses and fasts, but without the drastic measures and high costs.

Older adults especially, can get deposits of build-up in their intestines which cannot only lead to major discomfort, but is also been known to cause colon cancer and other significant health problems.

Fiber also naturally helps regulate your blood sugar levels. Without the spikes and dips that accompany a processed diet, your cravings for sweets will remain regulated and on an even keel. This can not only help your metabolism stay humming throughout the day, but it can be a huge emotional and mental relief as well.

A healthy portion of fruits, vegetables, peas, whole-grain foods, and beans are all great sources of fiber. These foods have also been linked to a decrease in the risk of cancer and heart disease, due to their fiber content specifically.

3. Skip Added Sugar

One way to clean up your diet is to start limiting the amount of added sugars you consume throughout the day.

Fruit naturally contains the sugar fructose; when you are looking for a sweet treat around the house, reach for a fresh piece of fruit for a satisfying snack instead of a candy bar or sugary, baked confection.

The sugar-type fructose is a form of carbohydrate. It will give you that boost of energy you may be looking for during your mid-afternoon slump, but without the blood sugar hike, and subsequent crash, of sugary candies.

It is important to note that sugar hides in many foods parading around as “healthy.”

Many popular brands of yogurt or granola bars, for example, can have an astronomical amount of added refined sugar. Be sure to read food labels and steer clear of any foods with a sugar content in the double-digits.

4. Cut Back on Saturated Fat

Less than 10% of your total daily calories consumed should come from saturated fatty acids. Total fat intake, of all types, should be between 20 and 35% of all calories. That means that if you are following a 2,000 calories per day diet, no more than 700 of those calories should be from fats; this equates to an absolute maximum of about 77 grams of fat per day.

Please read food labels; many people will find a heavy portion of those 77 grams in their “healthy” salad dressing alone!

One helpful fact is that most saturated fats are solid at room temperature. Think about the white fat on bacon and other meats versus the healthier oils (also fats), such as olive oil, that are liquid at room temperature. This is an easy way to keep yourself in check with how much saturated fat you are consuming; you can often literally see the fat in many popular foods.

5. High Salt Means High Blood Pressure

The recommendation by the AHA (American Heart Association) is no more than 2,300mgs (about 1 teaspoon) of salt for adults, but they set an “ideal” limit of no more than 1,500mgs.

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Far too many people reach this limit in a single meal alone, especially if they are eating out at restaurants often.

Salt enters the blood stream and disrupts the balance of electrolytes in the body, making it difficult for the kidneys to do their job. To be fair, a low potassium intake is just as likely to cause high blood pressure as an excess in salt might. However, so many people consume prepackaged foods as part of their everyday diet and still have no idea how much salt they are really consuming.

Salt is used a preservative in many foods; years ago, meats were even packed in salt to extend their shelf life.

Now, so much natural flavor is cooked out of foods during the manufacturing process, that salt is added to heighten the flavor that is left. This is why the spaghetti sauce you make at home can have drastically less salt and yet loads more flavor than the same sauce bought pre-cooked in a jar or can from the store.

Lastly, high salt intake causes your body to hold onto water as a way to dilute the sodium absorbed into your body and its tissues.

This is the reason behind that post-meal bloat you may feel up to two days after a salt-heavy meal, such as a dinner of a burger and fries from a popular chain restaurant.

6. Indulge in Complex Carbohydrates

One of the most popular diet misconceptions you will find these days is that the answer to weight loss is to eat less carbohydrates.

This is totally true if what you are eating is highly-processed, sugar-laden foods made in a factory. It is not true, however, if you are consuming nutritious, fiber-dense, complex carbohydrates that provide your body with fuel and energy.

Carbohydrates are the go-to fuel for organ activity; this includes the heart, skeletal muscles, and in particular, the brain.

White bread, bleached flour, and other processed carbohydrates are the ones to avoid when you are looking to clean up your diet.

These have little-to-no fiber and turn into sugar and then fat when not used as energy; they also likely contain many added sugars. However, fresh vegetables, 100% whole grain breads, lentils, beans, and whole potatoes are excellent sources, of energy and fuel for your body and mind.

7. Hold Out for Homemade

Here is a fact that will both astonish and astound you: legally, food labels and calorie counts on packaged foods and in restaurants only have to be accurate within 30%.

This means that if you choose to indulge in an entrée listed as a whopping 1,000 calories, it may actually contain as many as 1,300 calories, and this does not always account for the butter and oils used to grease pans during cooking.

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At home, you can create the same dishes with far less of an impact on your health.

There are endless healthy-food swaps you can make to decrease calories and increase your intake of vital nutrients.

Some examples would be using condensed milk in the place of heavy cream in recipes, cauliflower in place of rice for a low-carb alternative (if you are into that sort of thing), or a quick spray of olive oil to prep a pan instead of a pat of butter.

Quite possibly the best parts of cooking at home is that you have the ability to alter recipes to meet your liking, and you can save hundreds of dollars each month with proper planning.

Some things to keep in mind if you are trying to save money on groceries is to shop farmer’s markets for fresh produce, buy foods that are in-season for peak freshness and the best value, and when necessary, opt for frozen foods over canned; frozen vegetables tend to be flash-frozen at the peak of ripeness, increasing their nutrient content when compared to their canned counterparts.

8. Boost Your Antioxidant Intake

If eating a diet low in saturated fat is cleansing for your arteries and heart, and eating a fiber-rich diet is cleansing for your gut, then antioxidant-rich foods promote the same type of health benefits for your body’s cells.

The long and short of it is this: oxidants are radicals found in the environment through some unavoidable circumstances such as air pollution, but also from lifestyle choices such as alcohol, cigarette smoke.

These oxidants have been know to cause damage to our cells, possibly leading to diseases and certain cancers. Antioxidants, however, perform just as their name implies; they help balance the oxidants to a healthy level that the body can handle.

A popular tactic of modern food manufacturers is to boast the health benefits of their food on labels. Buzz words like “anti-aging” and “cancer-fighting” appear on packages as a way to draw you in. The truth is, none of these foods compare to the health benefits of whole foods in their natural state.

Grapes, blueberries, nuts, and yes, even chocolate (cocoa) contain nutrient-rich antioxidants that can help keep your cells healthy and your body operating with efficiency.

9. A Clean Kitchen Leads to a Clean Diet

Have you ever cleaned out your closet of all your old, unworn clothes?

After doing so, the next time you go to pick an outfit you open your closet doors you feel relief at the organization; suddenly you find yourself at ease in your own wardrobe! Now, imagine if opening your refrigerator or pantry made you feel the same way.

Many advocates of a clean eating diet are also fans of meal prepping.

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To meal prep means to cook a batch of meals at once and save portions of them to eat throughout the week. This is ideal for people on-the-go or who often struggle with what to eat. You can cook once or twice a week and not have to worry about what to do for your next meal.

This works particularly well if you work during the day and want to be able to grab your breakfast or lunch on your way out the door.

While this strategy for weekday eating will definitely save you money and calories, the biggest benefit is the peace of mind and mental relief you may feel from taking the uncertainty out of the equation.

Many people find going out to eat stressful when they are trying to follow a clean diet. Others feel overwhelmed at the options at the grocery store and what to buy and cook at home. By preparing batches of food you can experiment with recipes, shop according to grocery store discounts and sales, and you will always have a healthy meal ready when in a pinch.

Clean Eating Can Clean Up Your Life

Clean eating can mean a number of different things to different people. Although, experts and nutritionists urge against cutting out any entire food group, such as fats or carbohydrates, from your diet.

At its core, clean eating is really about balance and fueling your body with nutrient-dense food that keeps your metabolism, muscles, and brain in peak performance.

Your body was designed as a well-oiled machine; it comes equipped with everything it needs to keep itself in gentle homeostasis, and the better quality fuel you feed it, the better you will feel.

Many people find that just by adopting a cleaner diet, they shed unwanted, excess pounds, lower cholesterol and blood pressure, and eventually find themselves being taken off diet-related medications.

As you delve deeper into what foods you choose to cut out and what foods you may want to add in to your diet, your tastes will change also.

You will eventually find your body craving the healthy stuff as much as you might have once craved the junk food you thought you could never live without. This transition may take time, however, so be patient with yourself.

Finally, a clean eating diet does not mean that you never get to indulge.

Food is about satisfying your body and its needs, even if that sometimes means a treat or guilty pleasure.

When you take care of your body every day, these instances will become that much more enjoyable–especially when they don’t leave you feeling sluggish and tired afterward. So, next time you get a craving… be sure you’re reaching for foods that are “clean”!

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Lisa Patten

ACE Certified Personal Trainer and Professional Fitness Writer

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Last Updated on July 3, 2020

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life. To control your thoughts means to influence the way you live your life.

Your mind, more specifically, your thoughts, affects your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive, and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Be someone who can control your thoughts—become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have a few thoughts that are not of my choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in control of your thoughts.

If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create unhealthy and unproductive thoughts.

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words—many times your parents
  • Thoughts you have created based on your own or other peoples’ expectations
  • Comparing yourself to other people, including those in the media
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance, and lack of self-love.

Why else would this person abuse you? And since this person is youwhy else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future—in the world of “what ifs.”

The Worrier is motivated by fear, which is often irrational and has no basis. Occasionally, this person is motivated by fear that what happened in the past will happen again.

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3. The Reactor or Troublemaker

This is the one that triggers anger, frustration, and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

This person can be set off by words or feelings and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control. He is run by past programming that no longer serves you—if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity, and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You can control your thoughts, but you must pay attention to them so you can identify “who” is running the show—this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind.

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go-to” thoughts in applicable situations.

Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

1. For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

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You can also have a dialogue with yourself to discredit the ‘voice’ that created the thought—if you know whose voice it is:

“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready.

This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

2. For the Worrier

Prolonged anxiety is mentally, emotionally, and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind, and creates anxiety in the body. This may make it more difficult for you to control your thoughts effectively.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above-stated method to interrupt any thought of worry and then replace it. But this time, you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense. Both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

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Now, take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like! Do it until you feel that you’re close to being in control of your thoughts.

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

For example: If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place.

Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

3. For the Troublemaker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers. But until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain.

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds—just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize. Now, you can address the situation with a calmer, more rational perspective and avoid damaging behavior, and you’ll be more in control of your thoughts.

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One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

Master your mind and stop the Reactor from bringing stress to you and your relationships!

4. For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher, and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with a replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and thoughts, and I choose quiet.

From the first time I tried this method, I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (closed, of course). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon
  • Shut down your thinking
  • Calm your feelings
  • Simply focus on the present moment

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable, and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. You can be in control of your thoughts. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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