Clean Eats

What is clean eating exactly!?!

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Quite simply, clean eating is about going back to nature for our foods – swapping processed and refined foods for ones that occur naturally and have little, if anything, added to them.

The concept is simple – avoid eating anything that is:

refined

processed

contains artificial ingredientsgrown using chemical fertilisers or pesticides

red with the help of hormones and antibiotics

The result – a diet packed with fresh foods in their natural state.

 The benefits are…

Eating a ‘clean’ diet means you fill up on nutrient-rich foods whilst avoiding foods that are high in saturated fat, added sugar and additives. As a result, your whole body – from top to toe – should benefit.

Eating a diet that’s packed with vitamins and minerals, full of high-fibre carbs and low in saturated fat and salt will help

improve skin, hair and nails

prevent conditions such as anaemia and osteoporosis

eeling tired, sluggish and irritable

lower the risk of heart disease, stroke and certain cancers

Fresh, natural foods tend to be nutrient-rich foods. In other words, they are packed with protein, fibre, vitamins, minerals and antioxidants – great for optimal health and helping protect us from disease. In contrast, many refined or processed foods are low in nutrients but packed with added sugars, saturated and trans fats and salt, which are all linked to disease.

What you want to shoot for

 Eat six small meals a day. Eat every 2-3 ½ hours.
Eat breakfast every day, within an hour of rising
Eat a combination of lean protein and complex carbohydrates at each
meal
Eat sufficient (2-3 servings) of healthy fats every day.
Drink 2-3 liters of water each day.
Carry a cooler packed with Clean foods (so you are never stuck going
thru a drive thru!)
Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and
enzymes. Limit your starchy complex carbohydrates to 2-4 servings
each day.
Proper portion sizes

Portion Guidelines:

.Protein = Palm of one hand
Starchy complex carbs = what can fit into one cupped hand
Complex carbs from fruits and vegetables = what can fit into two hands
cupped together
Healthy fats = one scant handful of nuts, 1 to 2 Tbsp. of oil

Top 10 Things to AVOID:
1. SUGAR, white flour and over-processed foods
2. Artificial sugars
3. Sugar-loaded beverages such as soda and juice
4. Super-sizing your meals or portions
5. Alcohol (try to limit alcohol)
6. Chemically charged foods
7. Foods containing preservatives
8. Artificial foods such as processed cheese slices
9. Saturated and trans fats
10. Anti-foods (calorie-dense foods with no nutritional value)
Top 5 Ways to Make Eating Clean EASIER:
1. Pack a cooler EACH day
2. Carry a water bottle with you
3. Make a shopping list and stick to it
4. Prepare planned leftovers
5. Keep your pantry stocked with staples

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Meal Planning

By packing a cooler everyday (esp. when you can’t be at home) you
increase your steady weight loss and maintain your loss once your goal
is reached.

COMPLEX CARBS FROM FRUIT AND VEGETABLE:
6 portions each day. A portion is:
1 cupped handful or piece of fruit, such as berries, grapefruit, melon,
apples and mangos
2 cupped handfuls of vegetables including broth-based/vegetable puree
soups

COMPLEX CARBS FROM WHOLE GRAINS AND STARCHY
CARBS:
2-4 portions each day. A portion is:
1 scant handful of high-protein, sugar-free cold cereals, such as Clean
musli or granola
1 handful of cooked cereal
1 piece of whole-grain bread or wrap (7 inch)
1 handful-sized serving of sweet potato, yam, banana, corn, carrots or
squash

LEAN PROTEIN:
6 portions each day. A portion is:
1 cup/1 handful of dairy products (low-fat soy, almond, rice or skim
milk, cottage cheese, kefir, yogurt cheese or plain, fat-free, sugar-free
yogurt)
1 scant handful of raw, unsalted nuts (healthy fat!)
2 tablespoons of all-natural nut butters (also a healthy fat!)
1 palm-sized portion of lean meats
Good-quality, sugar and chemical-free protein powder (hemp, soy or
whey)

BEVERAGES:
2-3 liters per day of water
Clear herbal tea (unsweetened)
Black coffee (in moderation)
Green/black tea
Sweeteners: Use these in moderation
Agave nectar
Maple sugar flakes
Sucanat

If your goal is to lose weight keeping track of your calories is also helpful just to make sure your staying on track untill your goal weight is reached. For women trying to lose weight you want to consume between 1400-1600  per day and men 1600-1800 calories per day depending on how active you are. I recommend myfitnesspal.com to help track your progress and nutrients!

helpful clean grocery list!!!!

Whole Grains
Bran, brown rice, brown rice cakes, couscous, ezekial bread, ezekial
buns, granola, millet, multi-grain flour, oatmeal, popcorn kernels, whole-grain bread, whole-grain English muffins, whole-grain
pasta, whole-grain wraps, lentils, oats,  sweet potatoes, quinoa, unflavored
rice cakes, sweet potatoes, tortillas (corn, rice, spelt), wheat bran

Produce
Alfalfa sprouts, apples, artichokes, arugula, asparagus, bamboo shoots,
bananas, beets, blueberries, bok choy, broccoli, brussels sprouts,
cabbage, cantaloupe, carrots, cauliflower, celery, chard, chicory, chives,
coconut, collard greens, cucumbers, edamame, eggplant, endive
escarole, fennel, grapefruit, green beans, jicama, kale, leafy greens,
leeks, lemons, lettuce, limes, mushrooms, onions, oranges, peaches,
peas, pineapple, pumpkin, radicchio, radishes, raspberries, bell peppers,
rhubarb, sauerkraut, scallions, snap peas, spinach, squash, strawberries,
tomatoes, water chestnuts, zucchini

Dairy
Nonfat cottage cheese, nonfat milk, nonfat plain yogurt, part skim ricotta
cheese, string cheese, egg whites
Protein
Bison tenderloin, beans of all kinds, beef tenderloin, chicken breast
(boneless, skinless), eggs, lamb chops, quinoa, salmon, water-packed
canned tuna, chickpeas, cottage cheese, lean ground turkey, turkey
breast, natural nut butters, unsalted nuts, lobster, shrimp, tofu, all-natural
ham (nitrite free), lean pork, wild game, cod, flounder, halibut, tilapia,
high quality whey protein

Fats
Avocado, coconut, coconut oil, flax oil, flaxseeds, macadamia nuts,
natural peanut butter, olive oil, olives, pecans, pumpkin seeds, raw
almonds, almond butter, raw cashews, raw walnuts, sunflower seeds
Miscellaneous
Agave nectar, almond butter, unsalted almonds, apple cider, baking
powder, baking soda, balsamic vinegar, bee pollen, black pepper,
unsalted cashews, coconut butter, coffee, cumin, dijon mustard, dried
mint, dried oregano, flaxseed, green tea, chicken stock, vegetable stock,
olive oil, olives, protein powder, pumpkinseed oil, raisins, red pepper
flakes, saffron, sea salt, unsweetened applesauce, unsweetened dried
cranberries, walnuts

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REFERENCES:
Nutritiondata.com
Cleaneating.com

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