Have you ever thought before you put something in your mouth… “Is this what God would want me to eat right now?” or “Is this moving me closer to my goal or further away from it?” These are some things for you to think about if you are moving into a new way of fueling God’s temple.
RISENfitness believes in eating “Clean.” What does that entail?
1. Shop the perimeter of the grocery store. Try to avoid processed foods. Look beyond the nutrition label! Read the ingredients. If you cannot pronounce it, you probably do not want to put it in your body.
2. Buy organic/grass-fed/cage-free/GMO-free when possible. Focus on meat, eggs, dairy, and the dirty dozen for fruits and vegetables.
3. Avoid artificial sweeteners, food dye, and added sugars. Here are some “Cleaner” sweet options: organic coconut sugar, date sugar, date honey, raw honey, stevia, organic evaporated cane juice, and apple sauce.
4. Consume meals approximately every 3 hours. Meals should consist of protein, complex carbs, and healthy fats. The percentage ratio will be different for everyone, based on your body and fitness goals. Use proper portion sizes, not a restaurant serving size. Most nutrition labels list these, so try measuring what you eat for a week to see how accurate you are!
- Complex carbs: Eat your fruits and leafy, green veggies! Avoid white flour, white rice, white potatoes, and white pasta. Opt for organic whole wheat, brown rice, sweet potatoes, and whole grain pasta. For those of you with gluten sensitivities, there are plenty of nutrient-dense, gluten-free flour options to try: oat flour, buckwheat flour, brown rice flour, garbanzo bean flour, and coconut flour.
- Healthy fats: A few examples: salmon, avocado, almonds, almond butter, natural peanut butter, or (consumed sparingly) olive oil, coconut oil, sesame oil, and grass-fed butter.
5. Drink plenty of water. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.
6. Consume a quality protein ASAP post-workout. The amount will vary depending on the intensity of exercise and your gender, but typically this will be between 20-30 grams.
7. Take your food with you, so you are not tempted by “fast-food” or other poor nutrition options. Try eating meals with your loved ones when possible. Pray before you eat, and thank God for His provision. Enjoy the conversation, the taste of the food- and know you are honoring God by treating your body well! It is an investment in your health, and a teaching point for future generations.
Need more motivation? (Click Here) for ten reasons to Eat Clean.
Ask the Lord to lead you in all of this. With His guidance, He will bless
your fitness journey and give you the wisdom and grace to walk it out!
Here’s to your health!