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Weight Loss Starts with your

Mindset

Are you ready?

 

Ashley Dickens

Ashley Dickens

I am a mom who struggled with losing weight, feeling good about myself, and being confident. In the past I tried many diets, cleanses, programs and so on but none of that worked for my. Then I found Clean Eating which is simple, easy to stick to and totally got me the results I have today.

With a solid mindset, proper nutrition and some kick ass workouts, YOU can get results too!

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What to expect from

Eating Clean

Weight Loss

Strong Hair & Nails

Constant Energy

Better Workouts

Better Brain Function

Improved Mood

Brighter Eyes

Increased Metabolism

Clearer Skin

Sleep Better

Feel Better

Better Dental Health

Weight Loss Tips

Eat 5-6 small meals each day.

Example:

Breakfast: 2 egg whites (cooked how you like them) & oatmeal with berries.

Mid-morning Snack: cottage cheese & fresh fruit.

Lunch: shredded chicken salad with toppings of your choice.

Afternoon Snack: veggies with hummus

Dinner: grilled chicken, steamed veggies & a sweet potato.

 

Eat a combination of Lean Proteins & Complex Carbs.

Eating lean protein and complex carbs will provide your body with energy.

There are 2 types of carbs: Simple & Complex.

Simple Carbs are basically sugars (cookies, cakes, etc.) The only simple carbs you should be eating is fruit because it has fiber.

Complex Carbs are high in fiber and provide you with energy. They keep you satisfied after meals and stabilize blood-sugar levels. Veggies, Fruits & Whole Grains are Complex Carbs.

Drink 2-3 liters of water each day.

Both losing weight and maintaining weight depend on proper hydration.

Your body can be hungry for food and water. It can be very easy to confuse the two. Drink a glass of water before eating-this gives your body a chance to decide whether you are actually hungry or just thirsty.


Chronic dehydration has been linked to obesity so drink more water!

 

 

Stick to proper portion sizes–this is a must if you want to lose weight.

Eating too much healthy foods will not get you the results you desire. The same definitely goes for eating unhealthy foods! It is important to pay attention to how much food you are eating.

The best and easiest way I know to “measure” the proper portion sizes is by using your hands.

Portion Sizes:

Protein: Fits in the palm of your hand.

Starchy Complex Carbs: Fits in one cupped hand.

Fruits: Fits in one cupped hand.

Veggies: Fits in two cupped hands.

Healthy Fats: One handful of nuts or two TBS of healthy butters/oils.

 

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