Clean Eating 101

Welcome To Clean Eating ~ An Introduction

Are you wondering what clean eating is? It is not a label like; Vegetarian or vegan, it's a way of life. This way of eating is on a higher level, a greater consciousness.  

Would you be surprised to hear that there really aren’t any TRUE fitness goals you can achieve without it? You just cannot get healthy without eating truly healthy. You can exercise day in and day out, but if you make a stop through your local drive-through afterwards, you just are not going to get anywhere fast. Food is the main source to good health. Keep in mind, you are what you eat! If you eat garbage, your body will show it. If you eat whole, healthy and fresh foods, your body, skin and soul will glow with health that gives you endless energy. 

DIFFERENT METHODS FOR EATING CLEAN METHOD 


There are many people simply looking to remove the chemicals from their diets and bodies, and therefore eat clean. Their focus is NOT on losing weight, but on general health.They avoid processed foods of all kinds, yet eat only when the need arises or three times per day. Clean eating is also committed to replacing saturated fats with healthy fats. Many don't count calories, but instead trust in good quality, healthy food.

 Eat Lots Of 

Plants – Eat food that is straight from nature. (Some people say “as close to the way nature made it as possible”. Eat mostly foods that are off a tree, bush, plant or vine, and you’ve pretty much got it covered. The idea is to stay away from anything that humans (food corporations) have altered in any way. 

Eat plenty of fruits and vegetables. Choose fresh, unprocessed foods over canned or processed products. Clean eating enthusiasts believe that we were meant to survive on fresh fruits and vegetables and that processing them reduces their nutritional value and fiber content and adds salt, fat, sugar and chemicals. Choose fruit instead of fruit juice and if you must pick a processed vegetable, frozen is always better than canned.

Meats - Eat meats that are organically raised, grass fed, and free range / wild caught, whole and straight from the butcher. Don’t buy pre-packaged meat products because you never know what’s in them (growth hormones, antibiotics, and Genetically engineered feed, like GMO corn. When possible, buy whole meats and grind them yourself. You’d be surprised what’s in ground turkey meat! You can also select a few turkey breasts and ask that the butcher grind them for you. Many butchers are more than willing to accommodate. 
And grill, broil or steam your meats rather than frying.

Enjoy Grains - 

Balance protein and complex carbohydrates. Incorporate whole grains like brown rice or millet over processed grains.Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, whole wheat and other whole grains. 

Read Labels. I don’t know how many breads I’ve picked up at the store that say they are whole grain. But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour! Also beware of enriched grains. 

Eat Fewer Ingredients. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. If you find a “mystery ingredient” such as “spices” or “natural flavors” , contact the company! Ask them because often what they consider to be “spices” or “natural” is NOT. If it’s anything other than honest-to-goodness herbs and avoid it! And remember, if you can’t pronounce it, it probably shouldn’t go into your body. Eat 5-6 small meals per day. This may seem like a lot at first. But remember you are eating whole, truly healthy foods. Your are eating foods with real nutritional value and your body will recognize it as such and therefore will be satisfied and not hungry all the time. 

SODAS AND SUGARY DRINKS
Avoid sodas and high calorie, sugary drinks. Follow the tenant of clean eating that aims to remove added sugars from the diet. Don't be fooled by diet, bottled juices, or flavored waters that have additives, preservatives, and chemical sweeteners to replace the sugar. Choose water or tea for your beverages, or juice your own fruits and vegetables and enjoy them without added sugars or preservatives.


FATS
Trade bad fats for good fats. One of the most important aspects of clean eating is removing saturated fats from the diet. Lower your saturated fat intake by avoiding fast food, choosing lean cuts of meat and getting your fat calories from foods like nuts, seeds, oils, and avocados.



IN CONCLUSION
Clean eating may feel a bit overwhelming at first, especially if you have a lot of changes to make. My advice is to take baby steps. Make little changes every day and don’t beat yourself up if you make mistakes. We all do. Just realize that it’s what you do the majority of them time that counts.
If you need a little more general information contact me directly by email at colmos@yologethealthy.com to help you get started. 

SIDE NOTE: Many, who are very accustomed to processed foods have a difficult time with the natural flavors of real food. They claim to not like vegetables or anything much that is healthy.
If you are one of these people, I’m can to tell you from experience that over time, your taste buds WILL change. If you start eating this way regularly, you’ll see that eventually, the stuff you used to love just doesn’t taste the same any longer. I’ve even found this to be true with organic foods. There are certain foods I ALWAYS buy organic. On occasion, when these foods become available to my dinner plate in a non-organic version, I can definitely taste the difference! It’s amazing how “numb” our taste buds have become to real foods. Give it time. You’ll learn to love your spinach!