Rebellion Fitness Ultimate Recipe Edition

REBEL LIFE

eating clean & everything in between

E T A M I T UL ECIPE R SUE IS THE

over

30+ recipes!

REBELLION FITNESS

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NOVEMBER 2019

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ISSUE 1

LIFE HACKS

the benefits of clean eating

by Amanda Mammadova

You may have heard the buzz words 'clean eating' thrown around in the media lately, but what does it actually mean?

Clean eating implies eating natural foods such as vegetables, fruit, whole grains, animal and plantbased protein, nuts, seeds with minimal processing and packaging.

Clean eating IS NOT cutting out food groups lie dairy or carbs or about feeling negative emotions if you eat something 'not clean' or 'bad'.

Food should nourish your body and be a source of enjoyment but not at the expense of your health.

Overloading on high sugar, high fat, high calorie foods is a fast way to illness. These foods are linked to obesity, low mood and potentially an increased risk of heart disease, diabetes and stroke.

Eating a diet rich with fruit, veggies and lean proteins will provide all the nutrients your body needs to maintain good health.

Garlic lowers blood cholesterol levels, and reduces the buildup of plaque in the arteries

Healthy eating is a way of life, so it's important to establish routines that are simple, realistically, and ultimately liveable.

Arthur Agatston

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Benefits of eating unprocessed, natural foods include:

Your bank balance will be healthier too.

'Eating healthy is expensive' is a myth!

Weight loss Just ask your local Reduced risk of heart butchers and disease/stroke marketsTo eat a Reduced risk of healthy, nutritious and osteoporosis balanced diet, stock up Stronger immune on those fruits and system

by Amanda Mammadovaveggies, limit Better mental health processed foods and Better quality sleep eat whole grains such Improved skin as quinoa, wild rice and Improved gut health oats. Eat quality, lean Improved memory proteins and drink You'll live longer! plenty of water. Be mindful of your intake Other benefits include: of salt, sugar, artificial flavours and More energy preservatives High sugar foods can also lead to spikes in energy, followed by a slump a short time later. Reducing the amount of sugar you consume will help regulate energy levels, avoiding that mid afternoon slump.

Sluggishness be gone!

More fibre = less constipation Due to the fibre content of fruit and veggies you'll also have a better (and more frequent) quality poo!

the benefits of clean eating

A little of everything in moderation will do no harm, but the more colourful and natural your plate is the better.

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Go vegetable heavy. Reverse the psychology of your plate by making meat the side dish and vegetables the main course.

BOBBY FLAY

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SHOPPING

survive the

SUPERMARKET Plan your weeks meals in advance.

If you've mapped out what you'll be eating through the week, it'll be easier to avoid accidental snacking and buying groceries on impulse.

Don't ever shop when hungry!

Shopping when hungry is a sure fire way of filling your trolley up with high sugar, high fat foods because your body is craving a quick fix of energy. Have something Always take a list and light such as a piece of set a budget. fruit before you leave the Again, this goes back to house, if you can't have a avoiding impulse meal. purchases. You don't . need a large packet of Read labels.

Jaffa Cakes if they're not Check the ingredients list. on your list.

The contents will be listed in size order with Buy frozen veg. the highest quantity first.

Frozen veggies are picked If sugar is near the top, at their peak in terms of try to swap for a lower freshness and nutrients, sugar version. (Anything are a great time saver ending in 'ose' except and have a longer shelf cellulose is a form of life than fresh. sugar)

If you keep good food in your fridge you will eat good food

- ERRICK MCADAMS

Compare nutritional info 'per 100g' Never buy anything with ingredients you can't pronounce.

Nah, only joking!

Otherwise you'd have to avoid some pretty harmless things, like these: Ascorbyl palmitate An antioxidant made from vitamin C and palmitic acid, a natural compound derived from fat.

Maltitol Often used as a sugar substitute that has 7590% of the sweetness of normal table sugar. It's also half as caloric and does not promote tooth decay Inulin Soluble fibre derived from the chicory root plant.

Also listed as fructooligosaccharide!

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LIFE GOALS

THIS MONTH'S GOALS

by You!

This month I really want to: .......................................................................................................................................................... ..........................................................................................................................................................

I will achieve this by doing the following: .......................................................................................................................................................... ..........................................................................................................................................................

Healthy eating is a way of life, so it's important to establish routines that are simple, realistically, and ultimately liveable.

Arthur Agatston

WWW.REBELLIONFITNESS.CO.UK

E P Y T L A ME E D O C R COLOU

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ROCK THAT BODY. Take part in our Rebel Missions for a fitter, healthier, happier you Build the body you desire - Core - Strength - Cardio - Flexibility - Total body workouts Program benefits: - Reduce body fat.

- Increase strength.

- Tone muscles.

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