What a great experience. Till now, I have received only good feedbacks and great results. I am so proud on you all! I believe that if you stick to the planning you behaved you lost few kilograms and you should feel better!

I don’t want this to be our goodbye, not at all. I have so much more to tell and so much more to share with you guys, so stay tuned and keep the focus on “Feeling better, feeling good.” When this achieved all the rest follows, the weight goals, the better concentration, better digestion, less/no health problems, nicer skin, shinny hair, all! I swear. This comes all in one big and nice package. With the ribbon on top! Clean eating rules and it’s the best you can do for your body – inside out!

I would like to share these 10 nutritional tips, (some of them you know by now, some of them are might new to you):

1. Eat Clean

Yes! We know now what clean eating is! We know what are the best foods in each group. 🙂

2. Drink Water

We know already how important it is, but you’ll hear again – drink that delicious transparent liquid. When difficulties, make some vitamin water (homemade of course). Drink green tea (no sugar, honey, anything added), herbal tea (mint, lemon grass, ginger). Learn to bring along a bottle of water, everywhere you go. Everywhere you go!

3. Eat Protein

Eating protein will help build and maintain the muscles. And NO, by eating protein and a bit sporting you wont build “bodybuilder muscles”. Stick to the healthy source of protein, the lean meats, like fish, chicken breast, turkey, eggs and beans.

4. High Fiber

Enough fibers is as important as consuming enough protein. But most of the times are forgotten or in not enough amounts. High fiber foods are in broccoli, whole grains, apples, beans, peas and oatmeal. Fibers are good for you, so just dig in.

5. Protein Shakes

I would say, if exercising on a regular base, than go for it. But don’t start over using them. I drink them when I think that I “deserve” them. On the day when I do a good workout and I feel that I exhausted my body and that my muscles are aching. If I take a morning run, than I put them ½ a scoop, together with berries and yoghurt in a smoothie mix. Protein shake is as well a good meal replacement. So if you’re in a hurry or you have no healthy snack with you or for I don’t know what kind of reason you can’t take 5’ to eat something, than drink this protein shake.

6. Avoiding these food groups

SIMPLE CARBS – this are carbs that are easily digested by the body and if not used immediately, body stores them in fat. You should avoid them, unless you allowed yourself a cheat meal. These are all white bread, rice, noodles, pasta, candies, cookies, soda, fried food, most of the shop bough cereals and everything that contains sugar.

FRIED FOOD – empty nutrition’s, loaded with calories and fat

SODIUM NITRATE – most of the meats, salamis, sausages, hot dogs contain sodium nitrate (preservative). Most of the time is found in unhealthy foods anyway, so you should be avoiding it already. 😉

7. Eat Healthy Fats

We know this already and we know what healthy fats are! 🙂 For a reminder – avocado, walnuts, almonds, olives, sardines, salmon, peanut butter.

8. Slow Digesting Carbs

We know these foods as well – oatmeal, brown & wild rice, whole wheat bread and beans. By being slowly digested, they keep insulin level low, which will reduce fat storage and keep you lean.

9. Fruit & Veggies

We all know that fruit and veggies are good. We all love them and we all have them on our meal planning. Right? 😉

10. Cheat

But not all the time. Cheat every once and there. Let’s say once or twice a week. I am talking about the meals, not days! It’s actually good. On the body works as a surprise, because by eating healthy and clean all the time, body will slowly adapt and start to slow your metabolism. That’s why you should cheat every couple of days to disturb the body’s habit and keep your metabolism high.

I hope you still see it as a perfect plan and project to work on. Don’t forget that you deserve to feel good and you deserve to feel comfortable in your body. Start loving and respecting yourself and continue awarding yourself. Not with the food, but with the compliments. Be proud on yourself. Stick to the plans, don’t give up and put your limits higher every time you reach them. Keep on challenging yourself.

 

Like I said, I am very proud on all of you! Believe in yourself and you’ll make it. Your body needs to adapt and some time from now you’ll look at this challenge as “What was the whole fuss about it?!”. I promise! :*

 

Have an awesome start of the week!