How To Build Muscle Naturally

How To Build Muscle Naturally

Whether it’s dangerous steroids or something more common, like a “special muscle building drink,” you may be wasting money or even harming your body. You don’t have to go to the pharmacy if you build muscle naturally. Building muscle tissue is about consistency, the type of exercises you do and what you eat. By modifying your diet slightly, you can get all the nutrients that are in supplements. Steroids and other chemicals aren’t necessary and are extremely dangerous.

Start with a well-rounded fitness program designed to help you build muscle tissue.

There are reasons people have personalized workout programs is that they have different goals, different levels of fitness different special needs. Not everyone wants to build big muscles, some just want to have more energy and get healthier. You need a specialized fitness program if you want “the bulging muscle bodybuilder look.” One thing that doesn’t change is the need for strength-building exercises. How you do it and how often determines whether you’ll build bigger muscles or just get into shape. For building muscles, you need to do it more than once a week. Focus on form.

Your diet plays a key role in how you build muscles.

There are naturally thin people that seem to eat all they want and never gain weight. While that sounds wonderful to some people, it’s hard when they want to build bulk. Some people simply burn more calories, while other just don’t burn that much. For those who burn more calories, eating smaller meals more frequently that are slightly higher in protein can help. Eggs, salmon, chicken breast and lean beef are a few examples. If you’re trying to lose weight as you build muscle, that requires a slightly different tack. You can’t restrict calories too much if you’re trying to build muscles. Take it slow and reduce them slightly.

Get more from your workout.

To maximize the benefits of your workout, do compound exercises that work several muscle groups. Chin-ups, squats and dumbbell overhead presses are some examples. They work more muscle groups, burn more calories, can make you stronger faster and are more apt to match movements in everyday life, to help prevent injury 24/7. Varying your intensity and making a workout a high intensity interval training session, can also help.

  • There are some cases where supplementing protein intake may be necessary. These mostly occur in people with compromised digestion or older individuals.
  • Always give your muscles time to heal between workouts. While you need to do it more than once a week, you need at least 48 hours between tough strength training workouts to allow muscles to heal.
  • Eat a preworkout and post workout snack that consists of carbs and protein. The carbs in the preworkout snack will fuel your workout and make it better. Eating both carbs and protein after a workout can help recovery.
  • Get more sleep. Your body needs it to heal the microtears in muscle tissue. It also helps maintain proper hormonal balance between the hunger-satiety hormones.

For more information, contact us today at Rising Fitness Gym

Benefits Of Wheat Germ Oil

Benefits Of Wheat Germ Oil

At Rising Fitness in Houston, Texas, we use a holistic approach that uses science to focus on exercise and nutrition, while providing a sense of community. Switching from white bread to whole wheat is one way to boosting your health and there are also benefits of wheat germ oil. When white flour is processed, the bran and wheat germ are removed, all that is left is the endosperm, which has few nutrients. The bran of the wheat berry provides fiber, while the wheat germ provides all the nutrients. It only makes sense that oil made from the nutrient rich core would be beneficial for your health.

Wheat germ oil is high in nutrients, including omega-3 fatty acids.

The germ has most of the nutrients and is approximately 10-14% oil, so it makes sense that using the oil from the germ would be nutrient rich. There are two ways to extract the oil, one is pressing and the other with a chemical solvent. It has a good supply of omega-3 fatty acids, but it also contains about 8 times more omega-6, which is two to four times as high as ideal. It also contains vitamins A, B, D and E. Some benefits occur when used as a lotion, while others come from taking the oil internally.

Wheat Germ oil has antioxidants.

Wheat germ oil has been used for centuries to apply to the skin to prevent wrinkling, but you can also ingest it to protect the whole body. It helps prevent oxidative stress, which when applied locally, can reduce scars, minimize wrinkles and boost the collagen production. When taken internally, it can help reduce oxidative stress and free radicals, which helps prevent developing chronic disease. Wheat germ oil can also improve your brain functioning. The antioxidants help fight damage that causes beta-amyloid plaque to form in the brain. Besides lowering the risk for neurodegenerative disease, the antioxidants also help improve attention span and memory.

Wheat germ oil may be good for obesity and the prevention of diabetes.

Taking wheat germ oil can boost your metabolism, which means you burn more calories, making weight loss easier. It’s a healthy oil that fills you up, but doesn’t cause fat deposits in the process. Use it in moderation, however. Besides weight loss, the magnesium in it can help control blood sugar levels, which also is important for preventing diabetes.

  • Wheat germ oil has been known to lower cholesterol levels due to the omega-3. It does contain omega-6, so if you already have problems with cholesterol, be careful.
  • The omega-3 in wheat germ can provide quick usable energy for muscles. It also boosts circulation, which can improve energy levels. It also can be used externally on the hair, skin and nails. It’s helps abrasions heal quicker.
  • There are precautions when taking wheat germ oil internally. If you’re taking blood pressure medication or medication for blood sugar, it can cause blood pressure or blood sugar to drop too much.
  • Before you start supplementing with wheat germ oil, always speak to your health care professional. That’s especially true of anyone with wheat allergies or gluten intolerance.

For more information, contact us today at Rising Fitness Gym

Can Certain Foods Help Me Sleep Better?

Can Certain Foods Help Me Sleep Better?

There’s a lot of talk about when your last meal of the day should be. Should it be hours before you go to sleep or can you eat right before you go to sleep. What are the problems of eating right before you sleep? Weight gain and acid reflux are attributed to the problems it causes. While it’s proven that acid reflux can be caused when eating at bedtime, there’s varied opinions about whether it causes weight gain. After all, a calorie is a calorie, no matter when you eat it. However, some people can’t sleep, so consuming some foods to help you sleep better might be the answer.

Why can’t you sleep if you’re hungry?

Your survival instincts might be keeping you awake. In caveman days, hunger kept man awake to search for food. Too little food isn’t normally the problem, but the instinct still remains, so if you find yourself wandering the room, unable to sleep, go for a midnight snack—as long as you don’t have acid reflux. The body uses that food to help boost serotonin levels. Choose food high in tryptophan—a protein. Turkey is known for its tryptophan and so is other poultry, pork, seafood and beef. Tryptophan also needs help from carbs to boost serotonin levels.

Besides serotonin, the body requires melatonin.

Melatonin triggers the signal to tell the body to go to sleep. It’s part of the internal clock. You can get melatonin from almonds and other nuts. Nuts also have riboflavin, magnesium and phosphorus. Magnesium reduces stress hormones, which may also help you sleep. It’s also a good source of antioxidants, to help protect your body. Just a handful of nuts, especially walnuts or almonds, can make slumber time easier.

Snack on tuna, salmon or other fatty fish.

Just eating the fish, whether tuna, salmon, sardines or mackerel are high in Omega-3 and tryptophan. Don’t eat them alone, but mix them up with some mayo, celery and onions and spread on a cracker for the carbs. The vitamin D combined with the carbs and Omega-3 that fights inflammation can take you to dreamland sooner. They all help to increase the serotonin, which is responsible for the quality of sleep, how quickly you fall asleep and your sleep cycle.

  • Maybe your not big on eating meat at bedtime and fish are out of the question, try warm milk or chamomile tea instead. Milk has both tryptophan and calcium that helps lower stress levels. Chamomile tea acts like a natural relaxing compound.
  • Make a small parfait from Greek yogurt, frozen or fresh cherries, a half a banana and chopped walnuts. All the ingredients can help you nod off faster. Just drinking the cherry juice can also be beneficial.
  • Combine protein like nuts, eggs, fish, yogurt, poultry and beef with carbs, such as whole grains, honey, kale and bananas. If you include bananas, you’ll boost your potassium level, which helps you sleep sounder throughout the night.
  • If you frequently have problems sleeping, but are also trying to lose weight, plan ahead. Save some of your calories for bedtime and have a snack ready about an hour before you go to bed.

For more information, contact us today at Rising Fitness Gym

What Are Macronutrients?

What Are Macronutrients?

There’s a lot of scientific language that makes it more difficult to understand simple things. For instance, the term macronutrients can be a bit intimidating. It shouldn’t be. It’s the name of the category that includes three types of food, carbohydrates, proteins and fats. The other category is micronutrients and those include vitamins, minerals and phytonutrients. There’s a lot of debate about whether counting macronutrients to lose weight is better or focusing only on calories. Eating healthy and ensuring you have enough of each micronutrient is what is important, but you can do that while you count calories.

Why is having adequate protein important and how much protein should you eat?

The amount of protein you need varies, based on sex, age and activity level, but there’s a rule of thumb that you need 0.8 grams for every kilogram of weight to get the minimum amount necessary. To find how many kilograms you weight, just multiply your weight in pounds by 0.36.You need protein for creating new cells for almost every part of the body, whether it’s your hair, bones, connective tissues, enzymes or muscles. The more active you are and the older you are, the more protein you need. Active people need it to rebuild muscle tissue and seniors don’t process protein as well, so get less benefit.

Carbs are necessary for energy.

Not only do you need carbs for quick energy, many of them are packed with nutrients. There are two types of carbs, simple and complex. Simple carbs like sugar, digest quickly, spiking your blood sugar in the process. Complex carbohydrates contain fiber and take longer to digest, leaving you feeling full longer. Carbs boost glucose level, which the brain uses for energy. Some carbs, particularly complex carbs are filled with nutrients to make you healthier. They’re necessary to make hormones, neurotransmitters, increase healthy gut bacteria and regulating blood sugar levels. Choosing carbs wisely, making them ones that are nutrient-dense is important.

You need healthy fat to survive.

People often shun fats if they’re on a diet, yet eating foods with healthy fat can actually make weight loss easier. Healthy fat keeps you feeling full longer and actually makes food taste better. It’s one reason low fat foods are counterproductive. When the fat is removed, manufacturers add sugar to make it more palatable and the sugar packs on pounds and disrupts blood sugar levels. Healthy fat is not only a good source of energy, it also is necessary to live. It is necessary to form cell membranes and plays an important role in the activity of cells. It’s necessary for the brain functioning. In fact, about 60% of the brain is fat. Fat is also necessary to absorb fat soluble vitamins A, D, K and E.

  • Counting micronutrients, such as low carb diets, can be as effective as counting calories. It only works if you choose the food wisely and make it healthy, nutrient dense options.
  • There are many types of fats, some healthier than others. Trans fats are never healthy. Saturated fats should be included modestly in your diet and focus more on mono and poly unsaturated fats.
  • Many macronutrient diets start with a simple ratio of 50% of your calories from carbs, 25% from protein and 25% from fat.
  • Eating healthy is basically a macronutrient diet. You include healthy protein, healthy fat and healthy carbs throughout the day. It provides the body with all the macro and micronutrients to be your best.

For more information, contact us today at Rising Fitness Gym

Don't Sabotage Your Hard Work On The Weekends

Don’t Sabotage Your Hard Work On The Weekends

At Rising Fitness in Houston, Texas, clients normally stick with their schedule, particularly on the weekend. Consistency is ultimately important to get maximum benefits, and they know it. They don’t sabotage their hard work by skipping a workout over the weekend, because they know that consistency is necessary for fitness to become part of their healthier lifestyle. Staying active over the weekend and enjoying physically demanding activities, whether it’s fun like family hiking or far less fun, like vigorous cleaning, is also important.

Stick with your meal plan over the weekend.

It’s just too easy to skip making a meal and opt for fast food, but you can avoid that pitfall by using your weekend to prepare meals for the week. You’ll have everything in front of you for your healthy meals and assembly is all that’s necessary. If you do go out on the town, drink a glass of water before you eat to curb your appetite. If possible, check the menu on the internet before you go, so you have time to make the healthiest selection.

Eating in restaurants or celebration doesn’t have to be a trauma.

Is there a cook out to attend or are you going out to eat. Before you leave the house, eat a small healthy snack like a handful of nuts or an apple. Cook outs or parties can be lethal. Even if the invite said lunch at 1:00, to often stragglers come in late and everyone waits to eat. If everyone brings a dish, bring a tray of veggies or fruit you can munch on so you aren’t ravenous when you officially start to eat. In restaurants, order steamed, grilled or baked food, not fried and eat slowly. The slower you eat, the longer you give your body to send the message you’re full to your brain. Cut food in small bites and have a great conversation while you eat.

Get adequate sleep and stick with your sleep schedule.

Lack of sleep is not only unhealthy for your heart, it’s bad for your weight loss program. When you don’t get enough sleep, it interferes with the production of hormones, limiting the leptin hormone that makes you feel full and producing more ghrelin that makes you hungry. Make sure you carry water with you and sip on it throughout the day and evening.

  • Try to savor your food at a restaurant enough so you feel full eating just half. Take the rest home to eat the next day or combine it with other food for a healthy meal, like using grilled chicken to top a salad.
  • Avoid alcohol or limit it to one drink for women and two for men. Studies show that people who drink a glass of wine before a meal, eat more. Alcoholic drinks are notoriously high in calories, opting for water is better
  • In a restaurant, ask for salad dressing to be served on the side. Avoid creamy dressings and opt for a vinaigrette instead.
  • Make the weekend the day you’ll gauge your progress at the gym. Track the number of reps you do and try to do a few more every Saturday or Sunday or to make your workout more challenging.

For more information, contact us today at Rising Fitness Gym

Do You Need Protein After A Workout?

Do You Need Protein After A Workout?

Do you suffer through a long recovery after a particularly intense workout? Eating a combination of carbs and protein after a workout could relieve that. Consuming protein after a workout can help reduce muscle pain and is necessary to repair the microtears in muscle tissue, while being also important for muscle growth. Protein is ultimately important for faster muscle recovery.

What happens when you workout with intensity?

If you’re trying to build strength, in particular, your body burns the glycogen in that it stores in the muscles. Once that’s gone, it has to break down some of the protein in your muscles for energy. After your workout, you have tiny tears in your muscles and your body still needing to restore the glycogen levels. Consuming protein after working out can help provide the necessary materials to replenish the protein and heal those micro tears. The amount you need is based on how intense your workout was. The harder you worked, the more depletion and the more repair necessary.

Your recovery should contain both protein and carbs, but it doesn’t have to be exotic.

You should eat your combination of protein and carbs within the first 20 minutes after working out. Don’t forget to rehydrate immediately, too. It’s the prime time for the nutrients to be absorbed by the muscles. Yogurt and fruit or cottage cheese and fruit is a simple solution to getting adequate carbs and protein. A glass of chocolate milk will also provide the replenishment of glycogen and provide the protein for muscle repair. Nut butter on fruit is also a tasty and simple solution.

What are the symptoms of a depleted muscle glycogen reserve and the need for protein?

A hard workout, whether it’s strength training or endurance training, can stress your body. That stress shows up in the form of an increased appetite, the need to sleep more and muscle soreness. The small damage to the muscles and the depletion is necessary for muscles to grow and adapt to a new work load. Muscle damage and microtears sound bad, but when the body repairs the muscles, it makes them even stronger and denser. After a workout, the body starts the process immediately. It needs the raw materials to do that, which is why eating protein right after a workout is important.

  • You need to consume carbs with your protein to stimulate the release of insulin. Insulin is responsible for getting both carbs and proteins in the form of amino acids, to the muscles faster to start the repair process.
  • Eating protein after working out, reverses the trend to continue muscle breakdown after working out, so you won’t experience as much breakdown and start rebuilding immediately.
  • A good combination of carbs to protein for your snack is three to one. There’s debate over whether fat will interfere with protein absorption. Newer studies show it doesn’t, but don’t eat too much. Full fat milk is as good an option as low fat. Nut butter is a good source of protein for post workout.
  • If you’re going to eat a meal relatively soon after working out, you can skip the snack and eat a high protein/carb meal instead. Salmon and sweet potatoes or an egg omelet with whole grain toast and avocado spread are good options.

For more information, contact us today at Rising Fitness Gym

Portion Size Mistakes You're Making

Portion Size Mistakes You’re Making

Portion size counts. While it’s not important if you’re eating lettuce or most other vegetables, when it comes to food higher in calories, portion size counts. People often wonder why they aren’t getting the success they expect, but upon questioning, I find they make a lot of portion size mistakes. Think about it, you could eat the whole stalk of celery, bag of carrots or head of lettuce and it won’t make much difference to your calorie count. However, there’s a huge difference between eating a few potato chips and a family size bag.

Pack food based on portion size, particularly snacks.

For instance, nuts and dried fruit can be a great snack and fits well into the range of healthy eating, but they’re calorie dense. One-third cup of mixed nuts and dried fruit is between 130 and 190 calories. If you buy in bulk or make your own, divide the mix to individual serving sizes and put them in sealable sandwich bags, to make it easy to maintain portion control. The same is true for most snack foods, such as chips or Cheetos. While it’s not recommended on any healthy diet, if you want to splurge, separate one portion size, about 15 chips or 13 Cheetos, and put it in a bowl or on a plate, so you don’t eat too much.

Your plates are too large.

It’s harder to adjust your portions properly if you’re using large plates. It’s all about perspective. Dinner plates have gotten larger since the 1960s, increasing in size from 8.5-inches in diameter to 12-inches with restaurant plates being as large as 13-inches in diameter. The size of the plate affects how much food you think you have on your plate. The same serving size on a small plate looks huge, but rather tiny on a 13-inch diameter plate. Use smaller plates to help you maintain portion size and stick with your weight loss program.

Use common objects to evaluate portion size.

Whether you’re eating poultry or meat, a three ounce portion is the size of a deck of cards. You can eyeball a cup of rice, pasta or even ice cream. It’s the same size as a tennis ball. How much peanut butter, jelly or salad dressing is in one portion? Think of the size of a golf ball and you’ll be right. One portion of butter is the size of one die, while an ounce of cheese is the size of four dice.

  • Divide your plate up into portions. The protein for a meal should a forth of the plate. The same is true for complex carbohydrates. Vegetables and salads should be half the plate and only about ½ teaspoon should be reserved for fat.
  • Always read labels. You’ll be surprised at what the manufacturer considers portion size. Most people are happy to find their favorite junk food isn’t as fattening as they thought, until they realize the portion size is just a warm up for the main eating frenzy. Have you ever stopped at eating three Oreos?
  • You’ll be more apt to stick with healthy eating when you consider calories and portions. One apple is approximately 90 calories, while 9 potato chips has approximately the same amount, but is less filling and less nutritious.
  • For most people the size of their fist is approximately one cup of food. Your thumb is approximately one serving for women and two thumbs is the right amount for men.

For more information, contact us today at Rising Fitness Gym

Is Hummus Good For You?

Is Hummus Good For You?

If you workout at Rising Fitness in Houston, Texas, you’ve probably already have heard of hummus and maybe even have a few great variations of it that you love. It’s not just good for you, it’s delicious. It’s made from chickpeas—also called garbanzo beans, olive oil, lemon juice and a paste made from sesame seeds called tahini. It is higher in fiber than other types of dips and high in protein. That means it keeps you feeling full longer and help you lose weight.

The ingredients in hummus are healthy and anti-inflammatory.

Inflammation is good if it’s fighting off infection or aiding to heal an injury. Chronic inflammation is quite a different matter. Chronic inflammation can cause serious conditions, such as arthritis, cancer and heart disease. Virgin olive oil is an anti-inflammatory food due to its olecanthal that fights inflammation as well as anti-inflammatory medicines. The sesame seed paste, tahini, and chickpeas, which is a legume, reduce the markers of inflammation.

Hummus is high in fiber and low on the glycemic index.

Hummus has good deal of dietary fiber, which is an aid to digestion in several ways. Insoluble fiber provides bulk to make your bathroom trips regular. The fiber in hummus not only softens your stool, the soluble fiber feeds the beneficial bacteria in your digestive track. One study showed that eating just 200 grams of chickpeas to your diet for three weeks boosted the growth of beneficial bacteria, while preventing the growth of harmful bacteria. The fiber also slows the digestion and absorption of nutrients, so it doesn’t spike blood sugar levels.

You can create a wide variety of hummus to suit any taste and budget.

Traditional hummus recipes call for chickpeas, olive oil, tahini, lemon, garlic and parsley. If you want smooth, creamier hummus, you have to remove the skins of the chickpeas, which takes a little extra time, but otherwise, hummus is relatively easy to make at home. It can be made more inexpensive by using dried chickpeas and making your own tahini by grinding sesame seeds in a blender until its sesame butter. Add roasted garlic, basil, yogurt, avocado or other ingredients to change the flavor to a pesto, guacamole or creamier version.

  • Hummus also contains resistant starch, protein and fat. All three, plus the high fiber content also lower the rate of absorption and makes hummus a low glycemic food and keeps you feeling full longer.
  • The olive oil and chickpeas in hummus have been shown to lower the risk of heart disease. So hummus is a heart healthy snack.
  • Hummus is packed with nutrition. It’s high in protein, healthy fat, fiber, manganese, copper, folate, phosphorus, magnesium, iron, zinc, thiamin, vitamin B6 and potassium.
  • Hummus is not only budget friendly, versatile and easy to make, it doesn’t contain dairy, nuts or gluten, so most people can eat it. It can be a great way to boost your health and help you lose weight, while providing a delicious snack.

For more information, contact us today at Rising Fitness Gym

What Are "Good" Carbs?

What Are “Good” Carbs?

If you thought all foods containing carbs were bad, think again. You need carbohydrates in your diet and many of those are good carbs, ones that provide both energy and the nutrition your body requires. Low carb diets don’t cut out all carbs, just carbohydrates that are in highly processed foods, starchy foods, those high in sugar and additives. There are three categories of carbohydrates, fiber, sugar and starches. You need carbohydrates to fuel the body, by being broken down for energy.

What is a low carbohydrate diet?

Low carbohydrate doesn’t mean NO carbohydrates. Keto or low carb diets limit the number of calories from carbohydrates. That means you have to choose food more carefully. If you choose a sugary treat, like a candy bar, it is high in calories, but doesn’t contain nutrients, like a tomato, which is lower in calories, but still has fewer carbs than a candy bar and has far more nutrition. Studies show there are benefits from low carb diets, like weight loss, improvements in HDL cholesterol, blood pressure and blood sugar levels.

It’s all about the type of carb you eliminate from your diet.

What’s the difference between a good and bad carb? It’s about the nutrition per gram. Some high carbohydrate foods, like sugar and highly processed white flour have few benefits and not only pack on the pounds contribute to the potential for heart disease. Food high in sugar and white flour are classed as bad carbs, while whole foods, like carrots, celery, red pepper and other vegetables are mostly on the good carb side. Some vegetables that are starchy, like potatoes, peas, corn and squash, fall in between the two.

Good carbs are healthy foods that provide more than just energy.

Man has always had carbs in their diet, but not the processed types we see today. Carbohydrates provide easy access to energy. Protein is processed slowly and takes time to get into the blood stream. Fats slow the digestive process. Bad carbs provide quick energy that can spike blood sugar levels. Fiber-rich carbs like fruits and vegetables, which contain other nutrients, still provide the energy, but the glucose is released at a slower rate, so you don’t have blood sugar spikes.

  • If you go on a low carb diet or cutting out carbs, focus on junk foods that contain high amounts of additives, refined flour and sugar. Pile your plate with colorful vegetables and fruit. The more colors, the more variety of nutrients you get.
  • Always go by net carbs. Some foods that are high in fiber that isn’t digested are actually low in net carbs, when you identify just how many carbs your body can use as a source of energy.
  • If you eat a cup of green beans, it contains 8 grams of carbs, but only 4 net grams that your body can use. A cup of sugar contains 199.96 grams of carbs and all of them are available for use since there’s no fiber.
  • Not all grain products are bad. Whole grain products offer many nutrients and benefits the same products made from processed refined flour doesn’t offer.

For more information, contact us today at Rising Fitness Gym

What Is Clean Eating?

What Is Clean Eating?

Clean eating means eating more whole foods and avoiding processed foods, particularly those high in sugar and refined flour. Some people have tried clean eating and focused on how difficult it was and maybe you were one of those people. It doesn’t have to be, although if you eat in restaurants frequently, it is a little harder. It can be an inexpensive, simple method of losing weight forever. At Rising Fitness, we’ve made it easier with a personalized dietary plan to help you learn how to cook healthier to develop healthy habits. If you’re eating in a restaurant, you’ll learn ways to choose healthier foods.

Start with meal planning and eating at home.

We create the meal plans for you, which includes a shopping list. With that help, you can do meal prep ahead on the weekend and just heat and eat during the week. That makes meals quicker during the week and saves time, while ensuring you get all the nutrients you need without extra sugar or additives. That means clean eating can save you money, since you’ll use all the ingredients for various meals throughout the week.

If snacking is your downfall, clean eating has you covered.

Clean eating doesn’t mean eating less or starving yourself. In fact, it’s quite the opposite. It means learning to eat healthier and includes snacks for mid-morning and mid-afternoon. The snacks are healthy and provide extra nutrition, while filling you up without excess calories. Some options include nuts or homemade trail mix, veggies and dip or a piece of fruit.

Clean eating doesn’t mean eating just raw fruits and vegetables.

Quite the contrary! It also doesn’t mean you can’t have any processed food. Almost all food is processed in one way or another. In fact, washing fresh fruits or vegetables is a form of processing. Frozen fruit and vegetables without any additives, such as sugar, can be part of a clean eating diet. Canned food that doesn’t have added sugar or salt can also be in a clean eating diet. In fact, even canned beans that have added salt can be rinsed several times and used.

  • When you eat in a restaurant or a family get-together or business luncheon, it’s not always possible to eat clean. Choose the healthiest options, but if they’re not available, it’s not the end of the world. Just go back to clean eating at your next meal.
  • Our program has a grocery list, so it eliminates that step. You can check the ingredients you need for the next week’s meal and do all your shopping at once. Shop after you eat, so cookies and snack foods don’t tempt you.
  • Always wash, chop and store fresh fruits and vegetables when you get home from the grocery. That way you’ll have snacks immediately and cut preparation time on the weekend.
  • You can freeze leftover fruit and vegetables and have them in the freezer for smoothies and other quick meals. It helps you save money. Ripe bananas can be cut in rounds, frozen on a tray and stored to make healthy ice cream that takes just a minute.

For more information, contact us today at Rising Fitness Gym