My CLEAN Eating Plan

Recently I gave my readers the opportunity to tell me what specific topic they would like me to blog about. I have had lots of emails, tweets, instagram comments & Facebook comments about one topic in particular; one I am so excited to share with you because I feel SO enthusiastic and passionate about it ... and that is my CLEAN eating plan!

 

There has been a growing interest about what I eat. I was looking back at old images from when I was in high school and I feel SO proud of the transformation I have made with not just my body but also my fitness, education & health. Photos & measurements made me realize just how much I have changed - I've proudly lost 7kgs since 2008 & toned up every part of my body to a figure I am truly happy with. I did not always look like I do now, so I am proud I can share my journey with you & hopefully you can take something positive away from it too.

Having a body that you can be extremely proud of doesn't come easy and I have worked my absolute butt off to achieve the above all through clean eating, education, a great support system & consistent cardio/strength workouts. You can now check out the workouts I do in the gym that help keep me in shape ALL year round on my channel, here are my first 3!

MY EATING PLAN

I'll give you a run down of my daily food intake - I do not have 1, 2 or 3 meals a day, I have 5! YES you read correctly - 5! Please keep in mind that this has been specifically designed for me as an individual to suit my needs as we are all different and have different nutritional requirements. If you really want to get into it further - See a nutritionist, natropath or a very experienced and highly qualified personal trainer as I have done... I usually like to cycle my eating plan every 12 weeks to keep things interesting! So I change up the recipes I cook & have a bit of fun with it while also keeping it clean!

MY EATING PLAN

Meal 1

7:00am – Morning Start

- 1 piece of organic gluten-free light rye toast + squeeze of lemon + ¼ Avocado (no butter) + banana

OR

- Berry Protein Smoothie:

Natural fresh organic blueberries + 1 large banana + 1 scoop of whey free protein + 1/2 a cup of chia seeds + sprinkle of cinnamon + Super Greens powder + 1 cup of water with ice.

OR

- Organic Berry Banana Blast Pancake Stack:

1/2 a cup of organic oats + 1 fresh banana + 1/2 cup chia seeds + 1tsp cinnamon + 1 whole organic free range egg + 1 & 1/2 cups of almond milk. Top with fresh berries & add a little agave nectar

OR

- Quick Tofu Scrambled Eggs:
2 scrambled eggs with a dash of unsweetened almond milk + Tofu + shallots + a side of 2 tomatoes lightly cooked in coconut oil

DRINK:

- Warm water with lemon & freshly sliced ginger

- 1 scoop of super greens with water

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Meal 2

9:30am – Mid-Morning Booster Snack

- 1 medium apple + 15g natural almonds + a few goji berries + pecans

OR

- 1 banana + Miso soup

OR

- 3 rice cakes + almond butter + sliced banana + sprinkle of cinnamon + chia seeds       

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Meal 3 

12:30pm – Lunchtime Refuel

- Spinach Salad:

Spinach leaves + cooked pumpkin + tofu squares + 1 spring onion + lemon juice + 1 tbs olive oil + black pepper + 1 tomato

OR

- Salad Sandwich:

Salad on gluten free light rye bread made into a sandwich (Use small amount of avocado as a substitute for butter if you need it) beetroot + tomato + onion + lettuce

OR

- Beetroot Salad:

2 large beets + 2 garlic cloves + 200g lentils + 1 red onion + flaxseed oil + Dijon mustard + red wine vinegar + 100g toasted pecans

OR

- Organic lentil pattie wrapped in iceberg lettuce leaves with carrot, garlic & onion

DRINK:

- 1 cup of organic green tea with freshly sliced ginger

____________________________________________________________ 

Meal 4

3:30pm – Mid-Afternoon Booster Snack

- Avocado with Dijon mustard & cracked pepper on 3 rice cakes

+ banana

OR

- Tomato with Dijon mustard & cracked pepper on 3 rice cakes

DRINK:

- 1 cup of organic green tea with squeeze of lemon with freshly sliced ginger

____________________________________________________________ 

WORKOUT

Pre Workout Shake (20 mins before workout)

During Workout Shake (Consume during workout)

Post Workout Shake – 6pm (Straight after workout)

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Meal 5

7:00pm – DINNER

- Japanese Stir-fry:

Buck Choy + tofu + cashews + steamed baby carrot + green beans + chilli + spring onions + garlic + little bit of vegetable stock

OR

Veggie Lettuce Wrap:

Veggie pattie with cooked spinach, chickpeas in an organic wrap (or wrapped in iceberg lettuce) with a side of tofu

OR

Tofu Veggies:

Tofu squares + garlic + spring onion cooked in a little coconut oil & some Tamari sauce + steamed carrot + steamed broccoli + 1/2 cooked quinoa

OR

- Super Green Salad:

1 cup lentils, rinsed and drained + ¼ small onion + asparagus + Spinach leaves + 1 large shallot, finely chopped (¼ cup) + 2 tbs. lemon juice + 1 small cucumber, diced (1 cup) + 2 medium tomatoes, diced (1 cup) + ¼ cup chopped fresh mint + 1 tbs. olive oil + ¼ cup crumbled feta cheese

Dressing: Dijon mustard + white wine vinegar + olive oil

DRINK:

- 1 cup of organic chamomile tea/green detox tea before bed

____________________________________________________________ 

NOTES

•  I stay away from dairy products - Milk, cheese ect.. 
• I ONLY cook food in Coconut Essence coconut oil, nothing else!
• I drink 2- 3 litres of water per day + 1 litre for every hour of exercise done 
• For best results on this plan – No Alcohol is the way to go!
• I allow myself 1 treat meal off per week (whatever it is that I want!). 
• I take flaxseed oil + coconut oil gel capsules + hair, nails & skin supplement + a multi-vitamin every morning with breakfast
• Stick to this plan 100%. 
• Avoid store bought juices, milk & sugary drinks/energy drink
• If I drink coffee, I drink it black.

Great alternative to milk:

Almond milk; How do I make my own?

Throw natural almonds in a blender with water! Or alternatively you can buy organic almond milk, rice milk ect.. which are all still great if you still love your milk but want to replace it with something healthier!

Alternative to ice cream? You can make it!

Throw a frozen banana in the blender with water & you have a healthier, dairy-free option.

Now like I said, please do NOT feel you have to copy this - It is merely a guideline for those of you who have emailed me asking about my eating plan - REMEMBER everyone is different with different needs when it comes to giving your body the nutrition it requires

The CHEATMEAL:

I have a very full on personality, and when I first started this plan I was totally dedicated to reaching my health and fitness goals, so much so that I didn't allow myself that one meal off a week - The people around me had to sit me down and tell me to relax a little bit, life is about enjoying what you do and finding a happy medium. 

So I decided to enjoy myself a bit more. I allow myself one meal off per week where I can indulge, when you allow yourself one meal off per week it stops your body from craving all of those unhealthy foods and consuming them all at once, then regretting doing so. We are all human beings and do enjoy eating our favorite chocolates, sweets or desserts... So turn healthy living into a lifestyle and you can have your treat & not feel bad about it!

SKIPPING MEALS

Don't skip meals; I know this sounds like something your mother would say, but skipping meals equals to mental and physical exhaustion and will also lead to weight gain. Not eating or skipping meals SLOWS down your metabolism, so when you DO eat something your body immediately stores it as fat as it doesn't know when its next meal is coming.. So, to have explained it briefly but in a way that's easy to understand - DON'T SKIP MEALS. Eat healthy, clean & nutritious foods on a REGULAR basis. Be consistent with your clean eating & exercise.

I have shown as many have done in the past that when you set your mind to achieving a specific goal, you can. Sit down, write up what you want to achieve - Whether it's losing a few KGs, toning up, dropping body fat or just getting that little bit more healthier with the way you live your life - Plan it out. Nothing comes easily, but when you are motivated, have a desire & passion to truly care for your body & you are dedicated to that vision - You are capable of achieving that amazing body you have always wanted.

If you want to learn more about your health, fitness and wellbeing - Research it! There are plenty of great books, websites, audio books & more that can assist with your health & fitness goals. Anthony Robbins has an incredible pack available to buy called 'Living Health' which I highly recommend. This has done absolute wonders for my health & education, I very regularly go back and listen to areas of the audio book.

The information is all around us - We just need to have the willingness to learn and apply the information to our everyday lives.

To stay committed to your goals, make a vision board:  

http://elliegonsalves.blogspot.com/2010/02/lets-get-motivated.html.. 

This will help you stay constantly motivated to achieve the body you want EVERYDAY!

Happy healthy LIVING!

LOVE ELLIE x

"IF YOU'RE FEELING THE ACHE BETWEEN WHAT IS AND WHAT COULD BE, YOU MAY BE SENSING THE PULL OF THE PURPOSE.." 

Bipasha Basu Shares Her Healthy Living Fundas

"No size zero for me, Curves are hotter than a flat body," says sexy siren Bipasha Basu. Riding high on the success of her fitness video (Get Details Here >>), this Bollywood diva is marching ahead with her message of healthy living. Bips speaks to CS about holistic living and why size zero is a no-no:



Whole and soul
We live in an age where we make too many demands from ourselves. All of us want fabulous careers, great relationships and a jet-set lifestyle, but the quest for all these things takes a toll on you. At times, we are very harsh on ourselves. I want to tell people to accept themselves as they are, and enhance their strengths. And staying in good health is one of the basics to a successful fulfilling life.

No shortcuts here
I feel very sad when I hear that young girls are opting for fad diets or blindly crash dieting. Just spending hours at the gym doesn't guarantee you complete fitness. A fit body is one that goes beyond biceps. You need to eat healthy, workout properly and be happy to achieve complete fitness. I see so many young girls who look so worn out just because of an improper diet and crazy workouts.

Why size zero?
Well, size zero is a western concept, which is not relevant in India. Size zero means someone who is petite or of a small size. It is not related to fitness. By normal standards, a young girl of 13-14 can be size zero. It's very tough for an older woman to look size zero without looking anorexic. And who likes an anorexic looking woman? Indian men love a fuller body with a nice shape. Curves are hotter than a flat body.

Mind over matter
Fitness is not only about the body. Mental and emotional fitness is as important. I am a very contented person. I make sure that I don't let stress affect me. Whenever I am feeling low, I hit the gym, go for a run or do yoga. It helps release all the pressure. The next thing I want to learn is scuba diving.

Soha Ali Khan: Workout Regularly So You Can Eat All The Brownies You Want

Soha Ali Khan’s Fitness Recipe: "LOOK after your fitness and your fitness will look after you or workout regularly so you can eat all the brownies you want!” This is Soha Ali Khan’s mantra in life.


Soha Ali Khan shares her fitness mantra:

Pleasing self
Actually, in reality my workout pattern is very irregular ( smiles). There are phases when I go to the gym daily for weeks on end and workout with lightweights, alternating it with cardio three times a week. Or sometimes I like to keep it varied by playing badminton or practising yoga. But there are also times when I get into my pyjamas, put on a TV series and watch it for days on end, emerging only to make more popcorn or order a take- out.

Peculiar bites
I have notoriously bizarre eating habits. I have an unhealthy obsession with frozen yoghurt, too much diet cola and late night popcorn binges. But I compensate by avoiding excessively oily or spicy food. I am happy eating tandoori chicken, yellow daal and broccoli every day of the week.

Take my breath away
I strongly believe that every person’s fitness regime should include some technique that increases flexibility and stamina through focused breathing. Yoga helps you achieve the right balance. Such exercises make your muscles lean, tone your body, and tackle a specific organ issue or hormonal imbalance and relax the mind. And so, I alternate between yoga and gym workouts.

A must break
My idea of unwinding on a day- to- day basis is taking a hot shower and watching a film or getting stuck in a page- turning murder mystery. But when I’m feeling particularly sore or physically exhausted after a hectic schedule, I pamper myself with massages. And of course, getting away from Mumbai every once in a while is also imperative. I love to go to a beach resort — relax by the sea, have some great food, swim, lie in the sun; great company is a must!

Lara Dutta Launches Her Yoga DVD 'Heal With Lara'

Lara Datta Turns Fitness Guru With Her Signature DVDs H.E.A.L with Lara.
Following in the footsteps of Shilpa Shetty and Bipasha Basu, actress Lara Dutta has launched her own video CDs on yoga. The fit and fantastic Lara’s DVD is called 'H.E.A.L with Lara'. BUY DVD NOW FOR RS 255/- (Free Home Delivery-Cash on Delivery)

Lara Says she has researched for years to come out with this DVD which stands for Health, Exercise, Fitness and Longevity.

Earlier Shilpa had launched her yoga DVD, while Bipasha demonstrated fitness techniques in her CD called Love Yourself.

Lara Dutta Yoga Routine To Re-Balance, Restore and Revive You
LARA's YOGA DVD AVAILABLE FOR Rs 255/- Buy Now >>
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How important is being fit to you?
Ever since my Miss Universe days, fitness and holistic well-being has been extremely important for me.

Your fitness mantra?
For me, it has never been about following a fitness trend. It has always been about following what suits my body best. I have always been dedicated to a good workout. I work out five days a week — combining cardio, strength training and yoga. Being a vegetarian, I make sure I eat enough raw fruits and vegetables, take in good quality vegetable protein, drink lots of water and meditate frequently.

Actors in Bollywood share a strong camaraderie when it comes to sharing fitness tips. Is this seen among actresses too?
Sure we do. In fact, during the shooting of Don 2, all of us would hit the gym together. I have shared tips with Priyanka Chopra during the shoot, and with Deepika Padukone, before that.

What made you come up with a fitness DVD?
I have always been inspired to help women build better bodies. I have been collaborating with experts for a long time and it’s taken over a year of research and the understanding of various body types and requirements to put together the content on the DVDs. Therein was born the concept of H.E.A.L with Lara.

Since you are the only new member in the cast of Don 2, how is the experience so far?
We’ve already begun shooting for Don 2 in Berlin and it has been wonderful so far. The role I essay is very sophisticated and glamorous. Farhan Akhtar is a very talented director and working with Shah Rukh Khan is always fun.

What’s next for your production house Bheegi Basanti?
Once my DVD is released, I move on to my first home production Chalo Dilli with Vinay Pathak.

BUY -> DVD FOR Rs 255/- (DVD) - Cash on Delivery.

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(OR)

Buy Now 'Yoga Recovery & Rejuvenation - Heal with Lara' on Amazon.com >>

Kareena Kapoor Launches Yoga Book - 'XL to XS' By Her Yoga Trainer Payal Gidwani Tiwari

'When I started yoga, I couldn't lift my feet above the ground' says Kareena Kapoor, who with Tusshar Kapoor talks about fitness and yoga at the book launch of their yoga trainer Payal Gidwani Tiwari.

Kareena Kapoor with Tusshar Kapoor at the book launch of 'XL to XS' by their yoga trainer Payal Gidwani Tiwari.

How exactly did Kareena Kapoor pull off her size zero figure a couple of years ago?

The answer is yoga and the person who motivated her towards this choice was yoga expert Payal Gidwani Tiwari. Tiwari, whose clientele also includes Tusshar Kapoor, Ekta Kapoor, Rani Mukherjee, Saif Ali Khan, and Maria Goretti, has just launched her book From XL to XS - BUY IT NOW FOR ONLY Rs 119/- CASH ON DELIVERY. Bebo and her costar Tusshar Kapoor were with Tiwari at the event and here's their take on keeping toned and healthy.

It may interest you to know that initially, Kareena was not convinced of the benefits of yoga and she left the sessions after a month. However, she soon returned and has since been Tiwari's most dedicated client. Says Tiwari, "She never missed a single class in five years. I accompany her wherever she is shooting, so I can say she is extremely disciplined and dedicated."

The actress cannot stop raving about yoga and its many benefits. She quips, "Yoga is like a morning prayer -- I have to do it daily and if I miss it then I am in a horrible mood."

"Yoga is not just for the body, it's good for your mind as well. I yearn for yoga when I am not able to do it," she adds.

Kareena's co-star Tusshar Kapoor said, "Everyone on the sets was inspired by Kareena's flexibility, she is amazing." He laughs, "In fact, she is the Shakira of Golmaal 3."

The actor talked about his own routine, saying, "A combination of gym and yoga does wonders to your body."

So does Tusshar aspire for a six-pack?

"The most important thing is to have a fit body," he explains. "Six packs don't ensure a healthy body. You can have a six pack and still be unfit. To have a lean and tight abdomen is what one should aim for."

They both agree that yoga helps you eat more. Tusshar counsels, "You shouldn't starve yourself, once in a while you can have what you wish to and then burn it out -- that is what I do."

Kareena agreed, adding, "Eat in moderation and you can have anything."

A self-confessed foodie, she says, "I can't live without food. I love food as much as I love movies. I am a Kapoor, so that explains my love for food and I eat everything, but in moderation."

she says loves to eat. However, her sacrifices and effort have done wonders for her body.

"Initially when I started yoga classes, I couldn't lift my feet up above the ground. Payal told me that my thighs are bulky and I need to tone them down," she explains. "But now I can throw my feet above my head."

Buy Book By Kareena's Yoga Guru Payal Gidwani Tiwari
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Payal chimes in, "If women do yoga regularly it can tone their bodies. But the biggest blunder which people end up making is that they give up easily. When one is losing weight one shouldn't stop -- you should always remember that you can gain back the lost weight if you stop doing yoga."

I take the stairs when possible."

And luckily for her, she doesn't like sweets and chocolates. But rice makes her forget her regime very easily! "I love having rice, I can have it three times a day," she enthuses.

Beau Saif Ali Khan seems to share her passion for working out and yoga. Although he did not attend the book launch, it turns out that he was the one who motivated Tiwari to write a book.

Celebs Talk:

‘Payal has helped me challenge my genes and Transform my body’ Kareena Kapoor

‘It is hard to be unhealthy once you start yoga’ Saif Ali Khan

‘Payal has brought about an Intrinsic Change in the way I feel and look.’ Rani Mukerji

BUY "XL to XS" FROM FLIPKART.COM FOR ONLY Rs 119 - CLICK HERE

(OR)

XL to XS is Also Available at Amazon.com for $15.15 - Click Here to Buy Now >>