What is Clean Eating

You’ve likely heard of clean eating, but you may not know what it is exactly or how to go about cleaning up your diet.

Eating clean is way to refresh your eating habits: it boils down to eating more of the best and healthiest options in each of the food groups—and eating less of the not-so-healthy ones. That can mean embracing whole foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It can also mean cutting back on refined grains, added sugars, salt and unhealthy fats.

Since you don’t have to count calories or give up whole food groups, it’s easy to follow. Here are some helpful tips to get you started.

1. Limit Processed Foods - Many processed foods are full of excess sodium, sugar and fat.

Clean up your diet by looking at the ingredient list on packaged foods. If the list is long or includes lots of ingredients that you can’t pronounce, try to stay away from it. Instead, try making healthy homemade versions of your favorites, like macaroni and cheese, tomato sauce or granola bars. And remember that not everything that comes out of a box, bag or can is bad for you. Whole-wheat pasta, baby spinach and chickpeas are all “clean” packaged foods. They're minimally processed and provide good-for-you nutrients like fiber and vitamins.

2. Increase Your Intake of Veggies - Vegetables are full of vitamins, with many boasting vitamin A, which is essential for healthy vision and immune function, and vitamin K, which can help keep your bones healthy.

Vegetables are also high in heart-healthy fiber, which helps you feel full. Plus, veggies are low in calories, so you can eat lots of them without derailing your fitness goals. Fresh vegetables are as clean as they come since they are unprocessed and come straight from the farm (don’t forget to wash them before you eat them!).

3. Cut Down on Saturated Fat and focus on healthy fats.

Try swapping out saturated fats (like those in butter, cheese and red meat) in favor of healthy fats like olive oil, canola oil and the kind found in nuts and fatty fish. These fats are good for your heart and can help raise your good HDL cholesterol, while saturated fats are associated with increased risk of heart disease and should be limited. Need help identifying fats? Saturated fats are typically solid at room temperature. To cut back on saturated fat in your diet, try these simple swaps: top your salad with nuts instead of cheese, use peanut butter instead of cream cheese and replace mayonnaise with avocado on a sandwich.

Need more help identifying nutrition concerns and cleaning up your diet?
Book your nutrition counseling session with Gabriela Tutta Bella today!
https://gtuttabella.acuityscheduling.com/schedule.php

The mistakes you're making WHEN YOU CLEANSE/DETOX

If you went to your favorite search engine, I'm sure you’d find a million articles on how to start a diet. There may be promises of what you have to lose, who you'll become after the undertaking. There are decisions to make. What should I avoid? What might I rob myself of over the next _____(insert length of time here) to gain _________(insert temporary result here)?

I wonder, however, if enough attention is given to the mentality going into a diet, and more specifically a cleanse. There are certainly a great deal of mistakes being made out there, and I hope to shed some light on them so you are better prepared should you decide to undergo a cleanse for yourself.

Cleanse Mistake #1 : THE DIET MENTALITY

The first mistake is the diet mentality. Sometimes when you start your diet you do it out of frustration or self-loathing. You get to that point where you say “I need to do something about this or I can’t stand how gross I feel, I’m going on a diet.

And that’s how cleanses or diets often start, a desperation, a frustration, almost a self-hatred of our bodies. We’re reacting to something without being intentional about it and what ends up happening is that instead of the cleanse being a chosen therapeutic modality, it’s actually has more of a come from of punishment and deprivation.

The Solution: be intentional about cleansing. Decide WHY you are cleansing and what you’d like to get out of it. What are some of the habits or patterns you would like to eliminate?

Cleanse Mistake or Experience #2 : LACK OF PREPARATION

The second mistake is starting before they are prepared with the right foods and the right supplies. It’s very important to mentally and physically prepare. Don’t start your cleanse and THEN go to the grocery store hungry. That’s not going to work!

The Solution: Prepare. Ideally two days are needed to prep: 1 day to set up your schedule, 1 day to set up your home and gather the essential supplies. If that’s not realistic, then give yourself more time. While a cleanse can be done in the context of "normal" functioning work life, consider giving yourself permission to be more spacious, to slow down and relax into your body’s healing process.

Cleanse Mistake or Experience #3 : GOING TO THE EXTREME

Mistake #3 is making your cleanse more extreme than it needs to be. This happens by eating too little, again it’s the diet mentality of deprivation. Make sure you are eating adequate meals. You shouldn’t feel hungry on a cleanse.

Cleanse Mistake or Experience #4 : THINKING YOU DON’T NEED SUPPORT

Cleanse mistake or experience #4 is underestimating the importance of extra support and cleanse enhancing activities.

The Solution: Be in tune with yourself. Ask yourself: What else needs nourishment? What non-edible forms of nourishment offer you pleasure, relaxation or comfort?

Part of doing a cleanse is to set yourself up for success from the beginning. Include pleasurable, nourishing, activities such as massage in your cleanse so you still have that fun ritual without derailing with potentially unhealthy food habits.

Cleanse Mistake or Experience #5 : FORGETTING THE FINISH LINE

Cleanse mistake or experience #5 is forgetting to plan properly for coming off the cleanse. This is so important. You may finish the cleanse and have a dinner party with friends planned at the end. I thought to myself, I’ve been so good these last two weeks, screw it, I can have whatever I want. So I had wine and cheese and chocolate cake. And once I started eating little nibbles of that stuff, I couldn’t stop. My body went into sugar shock and I binged on everything in sight. When I got home my stomach was in knots, I felt so sick! The problem was I hadn’t planned ahead or brought any of my cleanse friendly foods to the party. In phase 3 of the cleanse you’ll be doing some gentle re-introduction of foods you had eliminated. So you slowly start adding in foods. You don’t want to fill yourself with tons of processed foods. Take your cleanse insights and create a maintenance way of eating that’s healthy for your body.

I think ’m ready to start a cleanse. What Do I do now?

The best answer: consult with a Health Coach and your physician (if you have any pre-existing conditions). There are hundreds of cleanses out there. Some more extreme and some more gentle. The 14-day reset offered through Gabriela Tutta Bella is a very gentle, safe, hypoallergenic, elimination diet that almost everyone can do with ease. If you are pregnant, breastfeeding, on medication, or have a medical issue consult your doctor before beginning any cleanse.

We work to eliminate and reintroduce foods like gluten containing grains, dairy products, eggs, soy, caffeine, etc. Avoidance of these foods has lead to relief of symptoms in many individuals. By reintroducing these foods back into the diet individually one is able to see clearly how their body reacts to that food.

This cleanse is designed to be vegan, meaning no animal products but some of your clients may be committed to being carnivorous so we have included some recipes with fish and chicken. With the rest of the protocol we have found people to experience cleansing benefits either eating vegetarian or supplementing with small quantities of fish and chicken. Red meat can be quite acidifying in the body so not recommended as a cleanse food.

This gentle, yet effective approach is designed to support the liver’s detoxification pathways and to improve intestinal health so that the body can clear out excess toxins and operate at its highest potential. It delivers an all access pass to boundless reserves of energy you didn’t know you had. You’ll find that every part of your body works better simply by "switching on" your metabolism and body’s natural healing abilities. Want to learn more? Contact me through Facebook at: https://www.facebook.com/GTuttaBella.

Purchase your Detox: https://gtuttabella.acuityscheduling.com/catalog.php?owner=12590105&back=%2Fschedule.php%3Fowner%3D12590105%26.

 

Tips for Multi-tasking moms

Many moms understand that with the “Mom” title, comes the “multi-tasking” definition. Some moms thrive on the opportunities to multi-task, stay on top of everything, shine in the limelight, be dependable for everything and still keep their sanity. While other moms could use a little help, advice or tips to enable them to get through those spontaneous, challenging, multi-tasking obstacles in their day.

As a mom whose juggling kids, work, cleaning, pets and a spouse, you know there are some things that can not wait; feeding the kids, doing the laundry, paying the bills. For first time moms, this can be overwhelming, stressful and exhausting. Here are some tips and reminders to help you battle through your problems and multi-task easier.

Tip # 1: Write it down

Making a list of the things you need to accomplish through your day can help you prioritize and organize your daily schedule. It also helps you find a time slot to squeeze those to-do’s into your schedule. Keeping a small notepad and pen/pencil handy can help you remember those spontaneous thoughts or ideas for later. Using your phone to jot down your list makes this process easy, and you don't have to worry about forgetting your list at home.

Tip # 2: Set alarms

Everything these days has alarms. Your cell phone, computer, microwave, oven, alarm clock all have alarms available. Utilize this tool to help you remember specific events that take place during your day. That way, if you are pre-occupied, you can set an alarm (at least 5 minutes early) to remind you to make that phone call, send off that email, leave to pick up the kids or start cooking dinner.

Tip # 3: Occupy your kids

When it comes to occupying babies or children who are home with you part- or full-time, there are many products on the market to help parents. Sippy cup leashes (plenty of cute ones on etsy) are great for feeding your growing baby, (which tends to take priority over everything the moment they are hungry).  This way, you can free yourself up to do a few things while your baby is eating. It’s a great product for moms who multi-task. Movies, music and play toys are also great items to occupy your children, even if it’s for a few minutes.

Tip # 4: Plan ahead

Planning ahead of time is a great way to keep your goals in focus, and keep you on track to achieving those goals. Buy a yearly calendar or a planner and write down all appointments, events, important dates, phone numbers and email addresses. And before you plan new events, double check your calendar to ensure you don’t ‘double-book’ that time and date. Google calendar is also a portable option and you can give access to spouses, care takers, and family members.

Tip #5: Be flexible

As hard as it can be sometimes, the best approach to a hectic day is to roll with the punches. Things change constantly throughout your day and that’s okay. What’s important is how you handle the changes as they come. Understand and remind yourself that you might not be able to get everything done that you wanted to get done, and leave it at that.

Pampering Ideas for new Parents

New Parents- it's time to PAMPER

How to PAMPER in a TIME CRUNCH

You may not get a whole day at the spa, but you can learn to take advantage of those brief but blessed windows of freedom when the baby naps or spends time with Dad.

If you have 15 minutes...
Make yourself a cup of tea and watch Saturday Night Live clips on YouTube or Hulu.

Toss out all your raggedy, stretched-out underwear and order some sexy new ones online.

Put on your favorite Alicia Keys or John Mayer CD, dim the lights, and pour yourself a glass of wine.

If you have 30 minutes...
Hole up in your bedroom with a cozy throw and a bowl of ice cream to watch the most mind-numbing show you can find. The Hills is always a safe bet.
Call that old friend you recently found on Facebook and talk for 30 minutes about the old days -- without once using the words "sore nipples" or "colic."

If you have an hour...
Go to the gym. Spend 20 minutes walking on the treadmill and 40 reading magazines in the steam room. Take a car ride, music (not Barney) blasting, along pretty roads near your home. Stop somewhere scenic and just sit for a while before heading back.

If you have three hours...
Bike to a park with a friend; pass right by the swings and sandbox and find a grassy spot for a picnic lunch.

Find the coziest corner at the coffee shop, order a latte, and read half a novel without interruption.

Finding Balance

December 2014
As a mother of three and a dedicated wife, I often find myself shuffling from one obligation to another, balancing full-time work with real-life challenges, some as small as what snack will actually make it inside the kids stomachs (and not the trash), to bigger ones, like financial planning, teaching values at any age, integrating faith into everyday lessons, and when to say enough.

Somewhere in there, I think about my health. It's generally been a pretty big deal in our household, but I allowed myself to feel at ease about my progress back from baby number three. With the support of my husband, we make "better" food choices, try to stay focused on what really matters, and keep a positive attitude about embracing the opportunity to grab some fresh air and dive into something physical/sporty. We have camped, ridden bikes, hiked, etc. And I love these chances to get outside. It's truly been a wonderful experience.

Now, I'd like to take on a new challenge, and in that process, "re-train" my thought process so that health is at the forefront of priorities, rather than taking the back burner. I know my entire family deserves a healthier me. Heck, I deserve a healthier me.

Join me in this new adventure starting now and ending in a Sprint Triathlon in Columbia, MD in August 2014. I will be posting some helpful resources to the right, and blogging my experience on Facebook for those of you who would like to follow my progress.