Advertising
Advertising

Last Updated on May 9, 2018

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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”!

More by this author

Lisa Patten

ACE Certified Personal Trainer and Professional Fitness Writer

9 Ways a Clean Eating Diet Can Help You Feel Better Why Strength Training for Runners Increases Performance (and Prevents Injury)

Trending in Physical Strength

1 8 Best Cardio Workouts for Efficient Weight Loss 2 15 Fitness Goals That Will Help You Live a Healthier Life This Year 3 Do Vitamins for Weight Loss Work And How? 4 5 Simple Morning Workout Exercise to Start Your Day the Right Way 5 These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less

Read Next

Advertising
Advertising
Advertising

Last Updated on February 18, 2019

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

Why is this so critically important to you?

The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

1. Know That Fear Is Real, but Can Be Overcome

Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

  • The child who has to be physically dragged to their first day of school.
  • The man facing the judge.
  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
  • The man as the surgeon says “count backwards from 10 Mr Smith.”
  • The woman that’s told “We are sorry, we can’t help you.”
  • The man that faces the empty circle of a gun and prays for his very existence.

These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

2. Accept Your Fear

Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

And here’s what can be done.

Advertising

3. Get Some Perspective

I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

That girl will go far. Because she truly gets fear.

We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

So look around you to get some perspective on your fear:

  • Are you really at risk?
  • Will this kill you?
  • Which leads us on to..
  • If the worse was to happen what would it be?

4. Hold a Hand

As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

Ask yourself:

  • If the worse were to happen, what would that be?
  • Could that really happen?
  • If the worse did happen, how would you recover?
  • If the worse were to happen, what would you need to do next?

By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

5. Know Whose Hand You Hold Either Physically or Emotionally

This helps with fears for the rest of your life.

Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

Advertising

The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

6. Understand That There Are Some Things Fear Will Never Touch

I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

Of all the billions of people on this planet, no one will have an answer identical to yours!

7. Process Your Fears to Carry on with Life

Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

Advertising

It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

8. Assume the Worse

If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

Think how naughty they felt to be doing something that was not allowed?

  • Think about what age it may have made them feel?
  • Think about how they feel about champagne?
  • What special moments it’s been a part of in their lives?

And you can see how the assumptions they made about their “right” to have these things was not healthy.

When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

9. Take a Fear That Feels Insurmountable Right Now.

If you were to repeat it to me out loud, what would you say?

Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

Advertising

10. You Are Not Defined by Your Fear

One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

11. Go with Fear

When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

Notice how they’ve found their hidden fears and want to face them?

One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

12. Discover Great Skills in Your Scary Moments

And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

13. Own Your Fear

Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

More Resources About Fighting Fear

Featured photo credit: Ben White via unsplash.com

Read Next