The Only Way is Clean!

The very first thing you need to do is clean out your cupboards of anything that is processed. This includes fruit juices with added sugar, fizzy drinks, chocolate, crips, cakes, white pasta, bread, sugary cereals (read the labels), cereal bars, sugary sauces again check labels, ready made meals, processed meats such a bacon unless nitrate free, ham and salami, sausages and luncheon meats.

 

Its pretty simple; if food has NO nutritional value then the body just doesn’t read it. Perhaps the simplest way to visualise this is by imagining the body pushing unusable food to the side making you gain weight. Natural food from veg, fruit, fish, and organic meat the body can read and by eating ‘clean’ you will get lean and lose body fat.

 

Clean Will Get You Lean!

To become lean and lose body fat, it is imperative that your body is fed and energised mainly from natural foods. It’s widely known that vegetables, fruit, fish, nuts and meat will provide all of the clean calories you need to provide good fitness and strength. By concentrating your intake on natural clean foods, your body will maximise its efficiency in burning of excess calories and encourage weight loss and general good health.

Lean Doesn’t Mean Boring!

The first thing my clients say to me is “Won’t my meals become boring as there is nothing I like that I can Eat?”  Well, you don’t know until you try! With a little imagination and a passion for food, I’ve managed to create some wonderful CLEAN, HEALTHY and TASTY meals. I have spent months perfecting 90 different dishes that provide all the necessary nutrients for a heathy diet. Even my close family were surprised at how great everything tasted and like Oliver Twist – kept coming back for more!

My Clean Recipes & Ingredients

Fruit
  • Apples
  • Pears
  • Grapes
  • Clementines/Satsumas/Oranges/Grapefruit
  • Lemon/Lime
  • Kiwi Fruit
  • Blueberries/Raspberries/Strawberries/Blackberries/Cherries
  • Pineapple
  • Mango
  • Pomegranate
  • Plums/Apricots/Nectarines/Peaches
  • Cantaloupe Melon/Honeydew Melon/Watermelon
  • Bananas
  • Figs
  • Dates

Salad, Fresh Herbs & Vegetables (Fresh and Frozen)

  • Apples
  • Pears
  • Grapes
  • Clementines/Satsumas/Oranges/Grapefruit
  • Lemon/Lime
  • Kiwi Fruit
  • Blueberries/Raspberries/Strawberries/Blackberries/Cherries
  • Pineapple
  • Mango
  • Pomegranate
  • Plums/Apricots/Nectarines/Peaches
  • Cantaloupe Melon/Honeydew Melon/Watermelon
  • Bananas
  • Figs
  • Dates

Grains

  • Porridge Oats
  • Jumbo Oats
  • Wholegrain/Brown Rice
  • Wholegrain Brown Rice Spaghetti/Pasta
  • Wholewheat Spaghetti/Pasta
  • Wholegrain Spelt Spaghetti/Pasta
  • Quinoa (although not technically a grain)
  • Spelt
  • Millet
  • Polenta/Cornmeal/Maize (sweetcorn)
  • Wholewheat Bread Flour
  • Wholewheat Self Raising Flour
  • Wholewheat Plain Flour
  • Wholegrain Spelt Flour
  • Wholegrain Rye Bread like Biona
  • Wholegrain Bread like Cranks Wholemeal

Protein

  • Turkey Mince
  • Turkey Breast
  • Whole Chicken
  • Chicken Breast
  • Grass fed Beef steak
  • Chicken Thighs/Legs
  • Pork Mince
  • Pork Loin Steaks
  • Organic Beef Mince
  • Salmon/Tuna/Cod/Mackerel and other fish
  • Prawns/Crayfish/Mussels and other shellfish
  • Legumes (Lentils/Beans/Peas)
  • Houmous
  • Eggs (organic if possible)
  • Quinoa (a complete protein)
  • Seeds like Flaxseed/Chia Seeds/Hemp Seeds
  • Almonds and other nuts contain some protein
  • Full Fat Yoghurt/Milk/Cheese contain some protein – Organic if possible
  • Tofu

Dairy – Full Fat & Organic if possible

  • Whole Milk Unsalted Butter
  • Natural Yoghurt – no added sugar
  • Cheese – Cheddar/Feta/Goats/Cream Cheese etc

Non Dairy Milk

  • Organic Oat Milk
  • Hemp Milk
  • Homemade Almond Milk
  • Brown Rice Milk

Sugar

  • Honey
  • Maple Syrup

Fats/Oils

  • Organic Unsalted Butter
  • Olive Oil
  • Extra Virgin Olive Oil
  • Avocado Oil
  • Coconut Oil
  • Walnut Oil
  • Flaxseed/Linseed
  • Nuts & Nut Butters (Almonds/Walnuts/Brazil Nuts/Cashew Nuts etc)
  • Avocados
  • Oily Fish Salmon/Mackerel/Sardines
  • Eggs

Sugar

  • Store Cupboard Essentials
  • Fine Sea Salt
  • Rock Salt/Sea Salt Flakes
  • Chopped/Whole Carton or Tinned Tomatoes
    Passata
  • Tinned Lentils (no added nasties)
  • Tinned Beans/Chickpeas (no added nasties)
  • Tinned Tuna/Salmon/Mackerel
  • Coconut Milk
  • Apple Puree (like the baby food jars/pouches)
  • Tahini – If you want to make your own Humous
  • Wholegrain Crackers
  • Nuts,Cashews, Walnuts, Pecans etc
  • Raisins and Dried Fruit

Condiments

  • Apple Cider Vinegar
  • Red Wine Vinegar
  • White Wine Vinegar
  • Balsamic Vinegar
  • Wholegrain Mustard (Check for no added sugar)
  • Dijon Mustard (Check for no added sugar)
  • Original Tabasco Sauce
  • Flaxseed/Linseed
  • Nuts & Nut Butters (Almonds/Walnuts/Brazil Nuts/Cashew Nuts etc)
  • Avocados
  • Oily Fish Salmon/Mackerel/Sardines
  • Eggs

Dried Herbs & Spices

  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Dill
  • Bay Leaves
  • Fennel Seeds
  • Garlic Powder/Granuals
  • Onion Powder/Granuals
  • Ground Cumin
  • Sweet Smoked Paprika
  • Chilli Flakes
  • Ground Turmeric
  • Mild Chilli Powder
  • Mild Curry Powder
  • Garam Masala
  • Ground Cinnamon
  • Ground Ginger

 

Meal Planning

The most important thing you can do to eliminate any bad eating habits is to plan your meals. Buy yourself a few plastic lunch boxes and a flask is great for soups if you are unable to reheat at your work place.

Each week I will be providing you with you’re weekly meal plan complete with recipes. Another great tip for meal planning is to make larger quantities and freeze them to use so you have a meal on hand when you are short on time.

Macronutrients

Hydration

Hydration is vital for fat burning and will keep you looking young and healthy. When exercising you should be drinking up to 5 litres of water a day depending on your body composition.

There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats.

Carbohydrates

Most people will tell you that if you want to lose weight you cut out carbohydrates, but that is not strictly true. There are good and bad carbohydrates; the sugar and processed carbs, white bread, white pasta , etc. The good carbohydrates are featured in the shopping list above. I do recommend that you only eat carbs (the good ones) after a workout as when combined with protein it will help to repair your muscles. On days when you are not exercising, and need less fuel, I recommend eating low carbs.

Fats

Not all fats are bad or you. For years, nutritionists have said that a low-fat diet is the key to losing weight and preventing health problems. However, not all fat is the same. While bad fats can wreck your diet, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and health. Understanding how to include more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline.

Protien

All meals should contain a source of protein as its vital for building a strong lean body and contributes towards a healthy immune system. Complete protein sources are fish, poultry and lean meat as they contain all the 9 essential amino acids. Eating protein in line with your energy demand will enable muscle repair and muscle growth. The more lean muscle you have the more effective your metabolism becomes.

Please Note

Calories

Portion size is important, but if you are eating clean you really don’t have to focus on calorie counting.

Alcohol

The problem with all alcoholic beverages is whenever consumed, the body attempts to process these empty calories first. While that’s going on, your body will not burn fat. So if you are serious about fat loss stay away from the alcohol!

 

Latest Health Tips & Advice

When we think about how to achieve success, we often focus on the skills and habits we should add to our lives. But sometimes the key to success actually lies in our ability to give up certain habits and behaviors. So starting today… Give up...

Lose weight fast by adding these metabolism-boosting strategies to your daily routine.   Sure, you know that a solid weight training session, an afternoon bike ride will get your metabolism cranking. But what are the absolute, sure-fire ways to not only fire up your metabolism,...

  Hydrate, Hydrate, Hydrate!   Drinking plenty of water is one of the easiest ways to detox yourself. Water helps the body flush out toxins by moving along the cellular processes that are responsible for cleaning up toxins in the body. Although there is some...

  The basics of Clean Eating are simple:   Eat a wide-variety of whole, unrefined and unprocessed foods in a form that’s as close as possible to how the foods appear in nature. Avoid processed sugars, especially sugary beverages like soda. Avoid saturated fat and...

UPPER-ARM EXERCISES GET RID OF BINGO WINGS The upper-arm muscle – or tricep – is an area where many women begin to accumulate a little more fat than they feel is acceptable – a problem referred to euphemistically as ‘bingo wings’, ‘dinner-lady arms’ or ‘nanna...

Ideally, when two teams compete, both will be at their best and they will put on a show for themselves and their fans. However, players can be filled with anxiety before and during their performance. A hitter might be overwhelmed when facing a hard-throwing pitcher...

This is important information for health or weight loss. Processed carbohydrates are the major cause of weight gain, obesity, specific skin conditions, and many diet related diseases including heart disease, hypertension, insulin resistance, type 2 diabetes, and obesity. You should switch from a sugar-burning to...

Just a few of the meals and workouts I have been creating for the Fayesfitness online members. It’s amazing how great GET LEAN food tastes and with such a huge variety to chose from you just can’t fail. Once you know what to buy and...

  You’re working hard to get ripped. You’ve been hitting the gym but if you don’t eat the right foods, you’ll slow down your progress. You need to choose meals and snacks that will feed your muscles and fuel your body. A well-balanced diet—that will...

1. You burn the highest % of calories from fat while at rest. Forget the fat burning zone & instead focus on total calories burned. 2. Use seasonings on your food instead of sauces. The calories you save can translate into fat loss. 3. Consistency...