{"id":13254,"date":"2019-07-15T10:02:49","date_gmt":"2019-07-15T14:02:49","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13254"},"modified":"2019-07-15T15:36:10","modified_gmt":"2019-07-15T19:36:10","slug":"top-clean-eating-tips","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/top-clean-eating-tips\/","title":{"rendered":"Week 1: Set Yourself Up For Success"},"content":{"rendered":"<p>We\u2019re back with some great tips that we know will set you up for success on your clean-eating journey. But before you dive in, we want to encourage you to drop any potential \u2018all or nothing\u2019 thinking and remember to take this process slow.<\/p>\n<p>You might already know from previous \u2018diets\u2019 that making sweeping changes to something as important and complex as what you eat often ends in disaster. So, with that said, we don\u2019t intend for you to adopt and implement all 12 tips this week! We just want to put them out there as you move at <em>your <\/em>own pace.<\/p>\n<p>We\u2019ll be diving deeper into each one of these tips as we progress together in the coming eight weeks. Remember, we\u2019re in this together\u2014and Rome wasn\u2019t built in a day! You may not be ready to undertake a weekend meal prep session or focus on ingredient lists yet, and that\u2019s fine\u2014there are plenty of other tips you can focus on for now. Just choose a few to work on for the rest of this week, and give those your full intention and attention. After all, practicing something every day helps us form habits\u2014and we\u2019re here to forge good eating habits!<\/p>\n<p>Next time, we\u2019ll roll up our sleeves and hit the pantry, fridge, and freezer to do some cleanup. Then we\u2019ll show you how to restock your kitchen with healthy staple ingredients to make clean eating easier.<\/p>\n<p>Until then, check out our 12 tips and choose one to three to focus on this week:<\/p>\n<h3><strong>1. Always read the ingredients on pre-packaged food items.<\/strong><\/h3>\n<p>Know what you\u2019re putting into your body! Look out for added sugars, partially hydrogenated oils, artificial sweeteners, colorings, and flavorings, and unpronounceable ingredients\u2014all things we want to avoid. \u00a0Better yet, choose single-ingredient foods like those listed on the Eat Clean Food List instead.<\/p>\n<h3><strong>2. Never shop hungry or without a grocery list.<\/strong><\/h3>\n<p>You\u2019ve heard this tip before\u2014and that\u2019s because it\u2019s a good one! Go grocery shopping while hungry or without a list and you\u2019re more likely to end up with unnecessary items in your cart. Remember, what you put into your grocery cart is what you\u2019ll be putting into your body. Choose wisely.<\/p>\n<h3><strong>3. Do your best to have consistent mealtimes from day to day.<\/strong><\/h3>\n<p>Creating a regular eating schedule is helpful for maintaining energy, blood-sugar balance, and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">metabolism<\/a>, as well as creating a healthy routine. Aim to eat three balanced meals each day as well as some healthy snacks as needed.<\/p>\n<h3><strong>4. Think protein, fats and carbs.<\/strong><\/h3>\n<p>Balance your meal by including quality sources of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>, fats, and carbs. Keep it simple and refer to the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/EAT-CLEAN-food-list.pdf\">Eat Clean Foods List<\/a>\u00a0for ideas.<\/p>\n<h3><strong>5. Plan your meals and meal prep on the weekends.<\/strong><\/h3>\n<p>Dedicate one to two hours over the weekend to meal planning and preparing foods for the week ahead. Having healthy foods prepared and ready-to-eat will help you to stay on track all week long\u2014even when things get busy. If meal prep feels overwhelming, start with just five items, such as hard boiled eggs, grilled chicken for salads, washed and chopped vegetables, tuna or chicken salad, and homemade trail mix.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/water-bottles-bags-accessories\/N-8my\" target=\"_blank\" rel=\"noopener noreferrer\">Find bags and containers to take your meal prep on the go.\u00a0<\/a><\/strong><\/p>\n<h3><strong>6. Remove trigger foods from your house. <\/strong><\/h3>\n<p>\u201cFoods without brakes\u201d are foods you can\u2019t stop eating once you start. Whether they\u2019re cookies or potato chips, we all have them. Removing these foods from your environment will eliminate temptation\u2014out of sight, out of mind!<\/p>\n<h3><strong>7. Don\u2019t deprive yourself of the foods you love.<\/strong><\/h3>\n<p>Think 90\/10: 90 percent clean foods and 10 percent \u2018fun\u2019 foods. If having a small piece of <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=endangered%2Bspecies%2Bchocolate\" target=\"_blank\" rel=\"noopener noreferrer\">dark chocolate<\/a> each day will prevent you from overindulging on an entire bar (or two) later, then do it! However, it\u2019s important to be mindful and recognize your \u201ctrigger foods.\u201d (Think: foods that lack nutrition, like ice cream, crunch snack foods, candy, baked goods, and processed foods.) It may be best to try to take a break from them during this eight-week Eat Clean program.<\/p>\n<h3><strong>\u00a0<\/strong><strong>8. Journal<\/strong>.<\/h3>\n<p>Journaling is a powerful tool. Write down what times you ate, what you ate, how much you ate, how you felt throughout the day, whether you exercised or not, how much water you drank, and how well you slept. Doing this will keep you accountable, help you recognize the foods that make you feel good, and make you think twice about what you\u2019re fueling your body with.<\/p>\n<h3><strong>9. At first, measure or weigh your food. <\/strong><\/h3>\n<p>When you\u2019re first changing your eating habits, measuring or weighing your food can be very helpful as you learn proper portions and portion control.<\/p>\n<h3><strong>10. Stay on top of hydration.<\/strong><\/h3>\n<p>Aim for 80 to 100 ounces of water per day. Staying hydrated is important for EVERY function of the body\u2014including recovery from exercise\u2014and it also helps\u00a0 keep cravings at bay.<\/p>\n<h3><strong>11. Create a support system<\/strong>.<\/h3>\n<p>Explain the Eat Clean program to friends and family, and let them know why you\u2019re making this change. Surround yourself with people that encourage you and support your goals. Share your successes and struggles along the way.<\/p>\n<h3><strong>12. Be mindful<\/strong>.<\/h3>\n<p>Before you eat, ask yourself: \u201cHow is the food that I\u2019m about to eat going to nourish my body from the inside out?\u201d Although we eat for pleasure, the sole purpose of eating is to provide your body with the energy you need to live. The more nutritiously-dense the foods you eat, the more energy you\u2019ll have to live life to the fullest!<\/p>\n<h2><strong>Ready, set, choose your tips!<\/strong><\/h2>\n<p>Remember to stick with just one to three new behaviors in order to increase your chances of success (and decrease your chances of frustration). Once you\u2019ve made something a habit\u2014meaning you just do it without having to put a lot of thought or energy into it\u2014feel free to move onto something else. Research shows it can take anywhere from thirty days to three months to turn a behavior into a habit, so be patient with yourself and enjoy the journey.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019re back with some great tips that we know will set you up for success on your clean-eating journey. But before you dive in, we want to encourage you to drop any potential \u2018all or nothing\u2019 thinking and remember to take this process slow. You might already know from previous \u2018diets\u2019 that making sweeping changes<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/top-clean-eating-tips\/\">Read More <span class=\"screen-reader-text\">Week 1: Set Yourself Up For Success<\/span><\/a><\/p>\n","protected":false},"author":133,"featured_media":13310,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[330],"tags":[],"class_list":["post-13254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eat-clean"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 1: Set Yourself Up For Success | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"We\u2019re back with some great tips that we know will set you up for success on your clean-eating journey. 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