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Clean Eating

Posted by James Kliewer on 1/11/2016 to Nutrition

Eating clean doesn’t have to taste bad. Clean eating focuses on healthy, whole, unprocessed foods. Eating clean should increase energy and optimize your health. Just like anything, we have to make it a lifestyle change. Eating clean has flexibility built in so that it can be adapted to fit any kind of lifestyle. Processed foods are anything in a box, bag, can or package, the majority of your foods should be fresh.  This idea is simple in nature but requires you to look at food in their natural form.  

The foods to focus on are whole grains, fruits, vegetables, nuts, meats, and dairy (in moderation). Lets face it, eating clean can be bland so some spices to help boost the flavors of meals are basil, marjoram, mint, oregano, parsley, rosemary, sage, tarragon, thyme, cinnamon, cloves, cumin, nutmeg, and turmeric. For your sweet tooth, some clean sugars include honey, maple syrup, and dehydrated sugar canned juice. See, eating clean doesn’t have to be bland and boring. We have provided a website that includes ‘20 healthy clean eating meals’ below.  Remember to include some protein, carbohydrates, and fats at every meal.  We do not support the removal of meats from your diets.  

Here are some processes to remember when you prepare/cook your meals:

When cooking food, the focus should be on maintaining the integrity of what you are consuming and avoiding high-fat cooking methods such as deep-frying or stewing in animal or vegetable fats. When cooking, opt for flash-cook methods such as stir-frying and steaming. For fruits and veggies, raw is best, but steaming is a close second in terms of preserving nutritional value and keeping the food's natural integrity. There should be no guesswork or taste-testing for hidden fats, salt, and sugar that are found in restaurant meals and prepackaged foods. You can personalize your eating with spices and herbs (instead of salt), smaller amounts of healthy fats, and a lot less sugar.

Swap out unhealthy, artery-clogging fats from all sources to healthy ones. Processed and packaged foods are the main sources of trans fats, but meat also contains small amounts. Saturated fats are found in fatty meats, full fat dairy, butter, and coconut/palm oils. Use heart-healthy plant-based oils like nuts, olives, and avocados.

Remember that you can have a cheat meal, but make sure you earn it. You can use a reward system to earn a cheat meal. For example, you had a great week and stuck with it, and resisted that tasty looking potluck at work, you have earned a cheat meal. But lets say you missed a few days of workouts or didn’t eat as clean, you need to try harder next week. You are responsible for your health; take it seriously. 

Remember food has feelings too.

Why should we not drink our calories?

 

References

http://www.cookinglight.com/eating-smart/smart-choices/clean-eating

http://www.cookinglight.com/eating-smart/smart-choices/clean-eating-recipes

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