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Be Move Live is your home for fitness and clean eating.


Blog Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.


John Holley

It doesn’t have to be complicated…eating healthy, that is. You don’t need a degree in nutrition, three apps and a blood test to know limiting sugar, avoiding “food” in a box and driving past the drive thru are a good idea. Here are four rules to follow for a clean diet and a lean waistline:

Eat often in order to avoid a famished feeling which leads you to overeat. Start with breakfast, lunch and dinner and add a handful of nuts, fruit, low-sugar nutrition bars or a small salad between meals.

Choose fresh fruits, vegetables, meat and fish over processed deli meats, juices and cereals. The additives and preservatives in processed foods disrupt hormones responsible for regulating blood sugar. The result is you have dips in energy, which can trigger unhealthy cravings.

Clean protein sources (meat, fish, eggs, beans and rice, quinoa, oatmeal and milk, nuts) maintain your muscle tissue, stave off hunger and are essential for hormone production in the body. The average person requires ½ gram per pound of body weight to maintain their tissue and more if you are very active.

Unrefined carbohydrate sources such as fresh fruit, sweet potatoes, brown rice, quinoa, buckwheat and oatmeal give you the long-lasting energy you need throughout the day. They are also a good source of fiber, which keeps you feeling full.