the-iron-angel:

THE-IRON-ANGEL

THE BASICS OF A CLEAN DIET

Eating “clean” is not hard. It’s actually very simple. It’s all about eating the right type and quantity of food. Once you’ve got the basics down, that’s when you’ll be ready to truly focus on eg. weight loss or muscle gains. You need to be making the right food choices before you even start any type of plan. You want to be making PERMANENT changes! Adjusting your “diet” so that you’re absolutely sure that you can stick to it for life rather than just a few weeks or months!

Below i’ve listed a few simple guidelines you can follow :)

What NOT to eat!

1. Cut out all regular sodas and processed fruit juice.

2. Get rid of processed carbohydrates. This means cutting out most breakfast cereals, white bread, potato chips, candy, and store bought pastries and cookies.

3. Cut out foods high in saturated fat and fried foods. Your body does not need the extra saturated fat.

What to eat?

1. Eat whole foods as often as possible

2. Eat some lean protein, fat, and unprocessed fibrous carbohydrate at every meal

3. Eat fruits or vegetables with each meal (as fresh as possible).

4. The bulk (size wise) of your food intake should come from vegetables, fruit and protein.

5. Ensure that 20-30% of your energy intake comes from “liquid fat,” with your fat intake primarily coming from unsaturated (ie. flax oil, fish oil, olive oil, raw nuts).

6. Drink only non-calorie containing beverages, the best choice being water and teas.

7. Drink alcohol in moderation.


What about calories, amounts of fat, protein, carbohydrates, nutrient timing? For most people following these guidelines at least 90% of the time will be all they will ever need. If you are not near 90% then work your way there. Find friends that will do it with you. 

IF YOU WANT IT, HAVE IT.“Never say never” to foods you love but that are not in your best interest to eat. There is nothing worse for a person’s health or diet than a built up urge to splurge. There are two main roads one can travel to curb binge eating. The first is to have a little bit everyday. For example my biggest sweet tooth is chocolate, so I always have a small amount of high quality chocolate around and allow myself one small piece a day. I find that works very well for me! Another is to allow yourself one meal a week where you can enjoy whatever you want. In fact even invite your other friends over that are attempting to eat better and do it together! This “ritual” will become something you look foward to and your friends will too, plus for the rest of the week everyone can hold each other on track. The trick is to find which one of these two works for you. 


DON’T LET THE TOUGH TIMES GET YOU DOWN. Everyone’s healthy eating efforts get sidetracked from time to time. The trick is to keep a positive attitude and curb the unhealthy eating as quickly as possible. Sometimes it helps to have some motivational post it notes up or have some of your fav positive blogs ready to give you that extra boost.

That is it! Keep it simple, eat well, exercise hard, and live life to its fullest. 

paradiseofhealth:

val-healthily:

ladyknuckles:

primrosa:

Disney Movies Listed Alphabetically (almost all of ‘em):
Enjoy reliving your childhood. 

Other (Animated Films):

etc:

PERFECT LIST IS PERFECT. *I was seriously going to kick someones ass (in my Hank Hill voice) if Anastasia and all the DreamWorks movies weren’t on here. I love more than just Disney you know. XD* 

Good friends of mines, let us watch 3 movies a day shall we? 

OMGOMGOMG DISNEY PARTY

MY FUCKIN CHILDHOOD IN ONE POST. 

healthysexyhappy:

With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick:

1. Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.

2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.

3. Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

4. Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.

5. Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.

6. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.

7. Form a Trigger – A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.

8. Replace Lost Needs - If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

9. Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.

10. Use “But” – A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”

11. Remove Temptation - Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.

12. Associate With Role Models - Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.

13. Run it as an Experiment - Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.

14. Swish - A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.

15. Write it Down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.

16. Know the Benefits - Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet.

17. Know the Pain – You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.

18. Do it For Yourself - Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.

freepeople:

Aloe Plant Uses & Benefits

eatcleanmakechanges:

Love this mug!!!