♧ Easy steps to start eating clean!

Hello dear ! How are you doing?

May is almost gone, so I think what I am going to talk about today is a great information for the summer!

As for NBE or for getting rid of acne , I talked about how important is to eat healthily. However this sometimes it’s difficult to make it alone , so I guess giving you a few tips may help you achieving a good eat habits!

  1. DON’T BUY FAST FOOD : sorry but if you don’t buy it, you won’t miss it, so therefor you don’t have to eat it.
  2. Bye bye, soda, sweet things and ice-creams : pick one of them (sodas, candy or ice-creams) and allow yourself once a week to eat it.
  3. Hello Olive oil and Coconut oil : both are great for cooking. In my culture, obviously we use more olive oil than the coconut oil but it’s up to you! Ah, remember! 1-2teaspoons a day it’s the best
  4. Ginger tea, dandelion tea, turmeric tea, pineapple tea : you may need to detox for some days so these are great for it
  5. 3-4 fruits, 3-4 veggies everyday : it’s best if you combine both everyday , and try to mix different colors
  6. 3 important meals, 2 snacks : breakfast, snack, lunch, snack, dinner. This is how we do in Spain, we eat every two-three hours and this way we are not hungry never. This is important if you are trying to loose weight or gaining weight as well, you insulin levels need to be balanced during the day
  7. First meal between 6-9 Am, last meal 7-9 pm :This is the holy rule for a good digestion and not messing up your body.
  8. Track your macros:  You need to know % of fat, % of protein, % of carbs the first few weeks. Remember, making an habit takes 21 days.
  9. Portions: medium plate for breakfast, medium plate for morning snack, medium plate for lunch; small plate for afternoon snack, small plate for dinner.
  10. Allow yourself a day off : this will help you with motivation but it also boosts metabolism
  11. Sit down, chew correctly, don’t rush : you are eating, not working out. You need to chew all the food in the mouth in order to have a good digestion . Try to eat with someone at least when you are eating a big meal, and avoid television.
  12. Don’t workout  after big meals : I mean if you like to work out in the morning of after lunch, wait 1h in the morning and 2h after lunch.
  13. Drink water, 2L-3L according to your height and weight : This is essential.
  14. Get enough sleep : yeah we all love going out and partying, but don’t make it as a rule and try to do different things during the weekends. Not having a relaxing and a good sleep time stress out your body and makes you eat things you don’t have to.
  15. Try to eat 85% clean : by clean I mean natural, local and best, organic
  16. Cut down dairy products and meat : you don’t have to be vegetarian or vegan, actually I am not, but it your body’s pH gets acid you are opened to more illnesses and bad bugs!
  17. Alternate “sweet things” with yummy natural things : for instance, in summer I do like to eat ice-cream more than three times a week but it’s dairy and second it has lots of sugar, so instead of eating three days what I do is I allow myself to get one ice-cream a week and the rest I eat vegan-ice-creams . Therefor, you control sugar intake as well.
  18. Don’t compare yourself to others: you are yourself and you don’t need extra pressure for making it possible. Remember a new habit takes 21 days and a lifestyle is made in 90 days. Step by step, day by day, you will make it!
  19. Patience, consistency and again, patience
  20. Be proud of yourself  : if you get through this you will notice a big change in your digestion, life quality and emotional well-being!

 

Much love guys!

Quote for the day ” Start somewhere”

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The health path : veggie&animal protein

Hi everyone!

First of all, Happy mother’s day to all the mommas out there ♡ I could not imagine my life without wonderful ladies that are mothers already or mommy to be. I hope you enjoyed your day with your beloved ones and had a Sunday funday!

Today I have decided to talk about proteins . Proteins are not just for bodybuilding or NBE’s ingredient, it is also for our bodies. Our body needs protein, basically cause it helps  to our cells to work properly and for tissue growth as well. On the other hand, protein has lots of amino acids and are in charge of taking care of our nervous system, muscle health, blood sugar, healing injuries… so, as you see they are important , we must eat protein depending on our age and weight as well.

But, they are different types of proteins , divided in animal protein and vegetal protein. Long time ago health professionals used to think animal protein was better than vegetal due to animal one had more nutrients. Nowadays this statement is completely forgotten and in fact,  they recommend to eat both kind of proteins. So, are they the same? Do they have same nutrients? Do they have same care? Let’s see

Animal proteins have a little bit more amino acids than vegetal ones, so in theory it has more nutritional benefits, it is absorbed well (90% of absorption in animal protein , 70% in veggie protein), it’s good in digestion (95% is digestible comparing with vegetal protein, only 85%); Talking about amino’s , it is true though in animal food you will find more amino acids than in vegetal protein, cause in vegetal protein they are just limiting amino acids.

Also, what properties they do have apart of protein? Animal ones have high amount of protein, fat, cholesterol, vitamin B’s and b12 in especial,  zinc in general. Veggie proteins have carbs, fat , vitamin b9, calcium, so far. So as you can see the properties in general are quite different and of course, b12 is the most important vitamin in v-B’s group. That’s why vegetarians and vegans need to supplement this vitamin, it is essential for the nervous system and dysfunctional behaviours .

Therefor, we should eat only animal protein according to its properties? Well, yes…and no. Let me tell you why.

  • Purine : it is a component that is found in animal food , in high doses very easily. It can cause liver and kidney’s illnesses if it is taken in high doses.
  • Saturated fat and Cholesterol :  we all know what does it mean, right? lots of saturated fat mixed with cholesterol, heart-diseases. No doubt.
  • Ammonia : it is a natural way to metabolise the protein, so our body takes care of it and eliminates it through orine.
  • Hormones and Antibiotics: this is, in my opinion, the worst thing eating animal food. In Europe fortunately we have a strict rules and good food law, but this can vary depending on where you live. For example, the United States of America has more flexibility in this issue, and it is not just about us animals also suffer its consequences , furthermore , the environment suffers these kind of synthetic creations .

Therefor, eating animal protein can be beneficial in case you combine it with veggie protein. But, what veggies are high in protein? There you have my list:

  • Quinoa
  • Oats
  • Sunflowers
  • Nuts
  • Almonds
  • Broccoli
  • Tofu
  • Chlorella
  • Flaxseed
  • Brown Rice
  • Sesame seeds
  • Spirulina
  • Peas
  • Soy
  • Lentils
  • Peanuts

 (…) and So on, but these are the ones that I eat during the week combining with animal protein.  As you see, there are lots of vegetal sources that contain protein, so why don’t you give a try and add it on your daily diet?

This is all for today. Next time I think it will be about health too…

Quote for the day ” All you need is, ICE-CREAM”