Target Clean Eating

First Thing. Remove the word DIET from your vocabulary.

This is not a diet, it’s a lifestyle change.

This is simply eating food as close to its natural state as possible. They are simply guidelines that you start with.

Any habit must be gradual. Progressive and most importantly, sustainable.

It is a way to lose body fat, improve your health or just maintain a healthy lifestyle.

It is about training your body right. You will be supplying your body with the fuel required, in a way your body was designed.

Start with removing processed foods that are full of all kinds of ingredients that you can’t even pronounce. Eliminating foods that are produced, not grown.

If you eat whole, healthy, fresh foods your body will glow and you will have the endless energy you need to reach each day’s full potential.

The right kinds of foods:

Limited Fruit
LOTS of Vegetables
Lean Meats
Limited Complex Carbohydrates
Healthy Fats

Before deciding what to eat think to yourself “why not eat something that’s going to make me feel and look great, something that’s going to give me energy throughout the whole day and not just for the next 5 minutes”

Bananas, Berries, Mango, Mangosteen, Durian, Papaya, Dragon fruit

Broccoli, cauliflower, Beans, Yum Ma-Muang, (green leafy is always best), Kale, Spinach

Lean Meats
Chicken and Turkey beasts, Salmon, Tuna, Beef (fat trimmed), white fish

Best Complex Options
Brown rice, Quinoa, Oats, Buckwheat,

Healthy Fats
Sesame seeds, Avocados, Raw Almonds, Pistachio, Walnuts, Chia seeds, Coconut Oil and Quality Cold pressed Virgin Olive Oils for salads.

Points to remember when embarking on the clean eating lifestyle change.

Fresh is Best
Ditch the packaged foods: If you can’t understand the ingredients list and it’s made in a factory, then just keep walking.

Portions Size
Fruits – 1 serve = 1 cupped palm
Vegetables – 1 serve = 2 cupped palms
Lean meats – 1 serve = 1 flat palm
Healthy fats – 1 serve = size of thumb

Water makes up the majority of your body and is involved in every system in the body from regulating your temperature to transporting and breaking down food and nutrients.  Aim to drink at least 2 liters of water per day. But being Thailand I would suggest drinking for more than that. Choose ‘Mineral water’, not drinking water. Check the label and make sure it has the minerals you need.

Also adding some Himalayan or Sea Salt will give you the essential minerals your body needs to perform optimally.

Remember this is a healthy lifestyle, so we should be also focusing on both our mental and physical wellness. There are endless amounts of befits from exercise, but overall you will be stronger and feel better when you exercise at least 3 – 4 times per week. Aim for BALANCE. Too much of any type of training is not the best option. So balance out your HIIT, cardio/endurance, and strength training for the best results.

Plan and Enjoy:
To make this lifestyle change work it is important to plan and prepare. There are tons of fancy quotes that you have heard before like “fail to plan, you plan to fail”. They stand true. S build your SMARTer Plan for greater success.

At the end of the day, it’s necessary for you to be in control. Turn this into a routine, your ideal lifestyle and you will be successful.

Aspire, team,

Tommy Saugus
Aspire Club Manager

Dan Remon 38548

Dan Remon


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