Clean Eating 101

 What is clean eating? How much do I eat each day? Are corn and potatoes vegetables? What are complex carbs? These are just some of the questions I get when I talk to people about clean eating. Today it is my hope to clear the air and get some of these questions and misconceptions cleared up for you.

How it works:

 It's simple, follow the eat clean principles....that's it....just follow the rules :)

What to do:

Here are the "rules" to clean eating.

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
• Adhere to proper portion sizes. 

What are "proper portion sizes"?

JUST SAY NO!!! Try to avoid the following list of foods

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
  
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
• Avoid super sizing your meals.

What CAN I eat???? Great question!!! Here are some examples :)


Lean Protein:
6 portions each day.  A portion is:

 

• 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats such as chicken, turkey, fish
• good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Complex Carbohydrates from Fruit and Vegetables:

6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates: 

2-4 portions each day.  A portion is:

• 1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
• 1 cup of cooked cereal such as oatmeal
• 1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
• 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea
• 
  

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Suga

If you would like even more support please head over to my site and sign up and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 50 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.

Happy Clean Eating!!