The Dirty on Eating Clean. Eating “clean” is all the buzz nowadays. Actually eating clean started waaaayyy back in the 1960s as a moral and ethical movement, not necessarily a health and nutrition movement. Personally, I find the whole “clean” eating terminology a little pretentious. But I do love its principles. I want to share those principles with you as they can be applied to any individualized way of eating. So a meatosaurus and a vegetarian can actually both eat clean! Imagine that, peaceful coexistence among the tribes. I also want to provide you with a “clean” grocery list and some meal plans.
So basically folks this is really simple, I know I I keep saying it… Eating clean revolves around NOT eating processed foods, eliminating them completely or cutting waaaayyy (my word of the day) back on them. Keep your foods whole and real. Cut waaaayyy back on refined sugars and carbohydrates such as white anything. White rice, refined sugar, white flour, white pasta, white bread, pastries… you get it.
Eat in your kitchen often. It helps so much to eat this way if you make it yourself. Not only do you control what goes into your food, you control how much you eat and drink.
Speaking of drinking, do not get the majority of your calories from beverages. Keep it to water, tea, cold-pressed juice…
Keeping your blood sugar balanced is huge! The better foods you eat the more stable your blood sugar will be. This is because eating a whole bag of chips will satisfy your mental craving, for a short time, but it will spike your blood sugar leaving you hungry and with no energy again in an hour or so. Then the cycle begins, your blood sugar plummets, brain fog sets in, poor food choices ensure. You grab whatever is nearby and here we go. I am dizzy just typing this. So just don’t even go there.
Aim to eat protein, complex carbohydrates and good fat each meal. Yes there is such a good thing as good fat! And complex carbohydrates are not the devil. Stock your kitchen with nuts, avocados, EVOO and for complex carbs try quinoa, sweet potatoes and brown rice, Eat a couple of snacks too if you are someone who needs snacks during the day. If you could see my hand is waaaayyyy up in the air right now.
So let’s say it again, eating whole, real, unprocessed foods is the way to go. It nourishes your body completely, providing you with all the nutrients you need. When you have all the nutrients you need, guess what happens? Go on, guess. YOU FEEL GOOD. When you feel good, you are more apt to exercise, partake in some self-care, be a better person for your loved ones and yourself. This is a domino effect I totally dig!
And finally don’t forget to spice things up. Adding herbs and spices to your real food only makes it that much more delicious. It is also fun to experiment with herbs and spices and come up with your own unique flavors. Use them often and you will not even miss your sauces, condiments, dressings and marinades. Plus many of them have huge health benefits! See my favs in the picture below.
Ok so what does eating clean look like in reality? I am providing you the following:
You can add to these, change them up; whatever suits you are great, just do it. If you are not sure if it is a clean food, ask yourself this – is there an ingredient label? If there are more than 3-5 ingredients on the label and you can’t pronounce most of them, it is not a clean food. If it is n a box, likely not clean. Be your own guide here, read your labels and determine if it is clean for you. This is really where your individual needs and tastes come in. I had someone ask me once if these chips she loved were now off the table. After reading the label together, the ingredients were “Rehydrated Pressed Vegetables (Water, Carrots*, Beets*, Sweet Potato*, Ginger*), Brown Rice*, Oil Blend (Sunflower Oil*, Safflower Oil* And/Or Red Palm Olein*^), Sprouted Brown Rice*, Toasted Black Sesame Seeds*, Ancient Grains Blend (Millet Flour*, Quinoa Flour*, Amaranth Flour*), White Rice*, Toasted White Sesame Seeds*, Red Quinoa Seeds*, Sea Salt.”
Looks good to me. By the way, these chips were ROOT chips by Forager. One of my favorite chips and companies. So read your labels and make informed decisions.
OK so having ranted on about eating clean –digression coming- I really prefer to say eat real whole foods, keep it simple…blah blah but that’s kinda long so “clean” it is- guess what? Birthday cake happens. I get it, I have a little bit of an ice cream issue my self. Let it happen, once in awhile, don’t sweat it, don’t throw the towel in saying, “now I’ve done it, screwed it al up, may as well forget it…” Eat it, Enjoy it and move on- back to your clean foods.
Oh hey there – did I mention this clean way of eating will help you manage or avoid diseases, lose weight. have healthier skin, hair and nails and lets you sleep better-BONUS.
Here is am back on track, providing what I said I would so long ago. Thanks for hanging in there with me.
CLEAN GROCERY LIST
Broccoli/Cauliflower Chili Flakes
Brussels sprouts Cumin
Sweet potatoes Parsley
Bok Choy Ginger
Berries (blue,black,straw,acai,rasp) Balsamic Vinegar
Bananas Apple Cider Vin
Pineapple Hot Sauce
Pears Soy sauce/Tamari
Oranges Coconut Aminos
Grapefruit Raw Honey
Lemons Pure maple syrup
Free Range eggs Almonds
Wild Caught Salmon Cashews
White fish Walnuts
Free range organic chicken Nut butters
Turkey Chia Seeds
Free range ground beef Flax seeds
Tempeh Coconut oil
Tofu Extra virgin olive oil
THREE DAY CLEAN MENU PLAN:
Breakfast – Steal Cut oatmeal with fresh fruit, 1 teaspoon chia seeds and pure maple syrup. One hard boiled egg with sea salt and pepper
Lunch- Brown rice, with spinach, broccoli, tofu (or bakes chicken) EVOO turmeric sea salt and pepper. Root chips and hummus
Snack – Whole grain bread lightly toasted with nut butter and sliced banana
Dinner – Grilled salmon with lemon and EVOO and dill and garlic. Baked sweet potato with coconut oil and salt and pepper
Sauteed kale and Brussels with onion, garlic, leeks and salt and pepper
Dessert – 1-2 pieces dark chocolate
Breakfast – egg cooked however you like on whole grain toast with sliced avocado and tomato, salt and pepper Some fresh fruit.
Lunch- turkey wrap with hummus and lettuce and shredded carrots, onion. Use a whole grain wrap or collard green Sliced avocado on or off the wrap.
Snack – Tortilla chips with salsa (email me for a great homemade mango or papaya salsa recipe.)
Dinner- Grilled Steak with peppers and onions and mushrooms
Kale Salad – see blog for recipe.
Dessert – avocado mousse or couple pieces dark chocolate
Breakfast – acai bowl – 1 packet frozen acai berries, ½ cup almond milk –blend together top with granola and blueberries
Lunch – egg white flatbread wrap – recipe on blog
Arugula salad with arugula, shredded carrots, peas and sliced mushrooms (lots of mushrooms)with EVOO and sesame oil, lemon juice , dash raw honey , salt and pepper dressing
Snack- whole grain toast, sliced avocado topped with Trader Joe’s Everything but the bagel seasoning OR green smoothie
Dinner – Cooked brown rice, browned grass fed ground beef (add garlic onions, oregano) and low sugar tomato sauce. A house favorite. Garden salad with EVOO and balsamic dressing
The Grocery list and meal plan are also attached as documents so you print. Ok – Time to get food shopping!
And that’s the dirty of clean eating.