Healthy Eating

Clean eating is not a diet but rather a lifestyle. It is a healthy way to approach how you eat and is a simple practice if you know the basics. Clean eating means ingesting whole foods, not fake foods that are processed, packaged or modified. It is about removing unnecessary sugars, fats and carbs. Focusing on the quality of what you consume and the health benefits each provide is the way to improved health, energy, and vitality.

THE BASICS:

1.) Eat Whole foods:   Whole foods haven’t been altered in a lab or manufacturing plant. Whole Fruits, Vegetables, Grains, Grass-Fed and Free Range Meats, Ocean fish and shellfish (not farmed) Unsalted Nuts and Seeds. Opt for fresh fruit rather than canned

2.) Learn to read labels:  Avoid those that state ‘hydrolyzed’ or ‘modified’ as they indicate additional processing. Those ending in ‘ose’ indicate added sugars. If there are ingredients you don’t understand then it’s a good bet they are additives, chemicals, flavorings, colorings or other unhealthy items. Stick to simple items without a long list of ingredients.

3.) Avoid Processed Foods: Processing is easy to identify because foods are in a box, container or jar. Processed foods are high in added sugars, coloring, salt, trans and saturated fats and low in healthy fiber, protein and whole grains. Processed foods include snack foods, candy, cookies, bottled salad dressing, canned soups, instant items, frozen dinners, flavored nuts and/or seeds.

4.) Eat Five or Six Small Meals a Day: Ignore counting calories, just make calories count. Lean Proteins, complex carbs, healthy fats, fresh fruits and vegetables with smaller meals throughout the day. This can include three smaller main meals and a few substantial healthy snacks. Eating more often stabilizes blood sugar and prevents over-eating.  You will notice more sustained energy throughout the day. For those trying to lose weight, eating smaller portions of healthy options throughout the day keeps the body’s furnace burning.  A handful of roasted, unsalted nuts, with a piece of fruit is a good snack.  

5.) Cook Your Own Meals:   There are many Clean Eating Recipes online for free. Try a new recipe a week and layer in fresh options. You’ll find your recipes build and soon you’ll be modifying options to suit your tastes.  Don’t be afraid to add natural spices, healthy salts, and herbs (be careful with herbs if you are taking medications). Soups are easy to make and provide leftovers, so mix it up and throughout the cold months load up on healthy soups and rediscover the crock pot. Roasting a chicken provides lunches and leftovers. Always make foods that will give leftovers.

6.) Drink Water:   Our bodies need pure water. Dehydration causes depression, weight gain, anxiety, insomnia and increased cholesterol. The more water you drink the more you will crave. Invest in a filtration system or pitcher and keep a water bottle with you to ensure you are sipping throughout the day.

7.) Shop the perimeter of grocery store:   Hit the farmer’s markets in your area or look for local farmers. In all major grocery chains the junk food (outside the bakery) is located on the inner aisles. So shop the fresh fruits, vegetables, healthy meats, poultry and fish.

8.) Go beyond white flour and discover the world of whole grains and gluten-free.  Today there are many delicious options to gluten including almond flour, coconut flour, brown rice flour and oat flour that create delicious treats.

9.) It’s not about perfection: Start by drinking more water, cutting down on soft drinks and adding fruits and vegetables to your daily intake. Then each week try to reduce the unhealthy items while add in a new, healthy option.  It takes time to completely change your eating habits so don’t lose heart. Just begin the process and you’ll feel the difference.  

10.) A Sample Shopping List May Include:

So collect your favorite recipes, expand your grocery list and have fun implementing a way of life that will produce positive results.  Sit down to eat meals rather than eating on the go. Look at this change as an opportunity and make sure you are having fun. This means new options, recipes, snacks, breakfast selections and watch your health and that of your family improve.

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*Always consult with your healthcare professional before starting any diet, exercise or supplementation program, before taking or stopping any medication, or if you have or suspect you might have any health problem. more...

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