Clean Up to Trim Down
About a 5 minute read
“Clean Eating” - Athletes are doing it, celebs are doing it, and the cavemen did it. So what is Clean Eating, anyway?
The term ”Clean Eating” is the biggest, latest and greatest buzzword in nutrition these days, but truth be told, the concept has been around since the beginning of time.
The basic premise of clean eating is consuming foods the way nature delivered them (or as close as possible). For me, it means foods that GREW, FLEW, SWAM or RAN. It’s a lifestyle and a philosophy, not a diet.
Clean eating is a very simple concept because it’s all about eating foods in their purest form. It’s about eating real food and avoiding so-called “Franken-foods” — those “food products” that don’t resemble anything made in nature.
In the true sense of the words, clean eating is about eliminating all processed foods. However, for most people, that’s highly impractical and undesirable. Instead, as a Master Nutrition Coach, I focus on eliminating the highly processed foods, while giving a stamp of approval to minimally processed ones so you can achieve a healthy balance without feeling deprived.
Getting Started with Clean Eating
If you’re new to the concept of clean eating, then start one meal at a time. Take breakfast, for example. What processed foods are you consuming at breakfast, and which can you easily eliminate?
Concentrate on eating as many whole foods as possible from all the colors of the rainbow. And don’t worry about missing out, or sacrificing good tasting foods - whole foods taste great and will give you a bigger explosion of flavor than processed foods.
If you’re used to eating mostly processed foods it may take awhile to adjust, but I assure you that you can retrain your brain (and your taste buds) to appreciate all the flavors of whole foods without the processed, artificial flavorings you may currently be eating. Just give it time, and your body will thank you!
Whole, unprocessed foods include: fresh fruits and vegetables, farm-fresh eggs, nuts, legumes, etc. Minimally processed foods include frozen fruits and vegetables, unprocessed meats, poultry and fish, unrefined grains, and oils.
Aim to avoid processed foods that are heavily modified and contain a very long list of ingredients, many of which are unrecognizable in nature, cannot be pronounced without an advanced linguistics degree, and would knock you out of a spelling bee.
These foods, which typically have little to no nutritional value, include sweets, snacks, frozen dinners, sugary drinks and packaged meats such as sausage, hot dogs, etc.
As you embark on your Clean Eating journey, I must caution you to avoid becoming the “Food Police.” This is your healthy living journey. Take it one step at a time, and avoid judging both yourself and others when choices aren’t “perfect.” Remember, it’s all about balance - and making the best choice available in the moment.
Lead by example and you’ll be amazed at how many people you inspire to walk in your footsteps!
Not All Processed Foods Are Bad
I’m not raising my own livestock, producing my own cheese, squeezing my own olives, blending my own peanut butter, or milking cows (although I do make many food staples in-house). That’s okay and that’s where minimally processed foods come into play.
Nobody expects you to eat everything raw and from your own backyard, but most of the items in your shopping cart should come from the perimeter of the grocery store. When you’re choosing processed foods, ask yourself these questions:
* Are there more than five ingredients?
* Do I recognize all the ingredients?
* Does the product contain whole grains (rather than refined grains)?
* Does the product contain added sugar and artificial ingredients?
* Are these ingredients necessary?
* Is there a healthier version?
* How many calories are in a serving size?
* Will this support my health and weight management goals?
Removing all processed foods from your life is unnecessary, but I want you to learn how to make smarter and more educated choices by purchasing minimally processed foods as often as possible.
As an example, instead of buying those pre-made, frozen “diet” meals in the store, you could make them at home, with minimally processed foods. They still taste great, they’re much healthier for you, and even better - they cost a lot less. And if you cook occasionally and make large batches, you can portion out lunches and dinners for the week or freeze them for future meals when you don’t have time to prepare something fresh.
Here are a few ideas for making a pasta dish with fewer nutrient-dense ingredients than one of those frozen meals:
Use Whole Grain Pasta instead of enriched white flour pasta. Want to make it even cleaner? Then use zucchini noodles otherwise known as zoodles.
Tomato Basil Sauce: Italian tomatoes, olive oil, fresh onions, fresh basil, salt, fresh garlic, black pepper, oregano. This is a great thing to cook in a big batch and freeze into small containers. It’s versatile to use for many different meals!
Home-grilled chicken: chicken
Add some herbs, spices, and vegetables of your choice, and you have a really healthy alternative to a highly processed diet food. Which would you rather eat?
What's So Bad About Highly Processed Foods?
The Standard American Diet (SAD), which is typically comprised of unhealthy fats, low fiber, highly processed foods, and low in plant-consumption, has been linked to the following diseases and conditions not only in adults, but also in children and teenagers:
* Obesity
* Infertility
* Cancer
* Diabetes
* Heart disease
Highly processed foods are stripped of the nutrients our bodies desperately need for optimal health and happiness. Just say no!
Let’s reiterate that I don’t ever expect perfection in anyone’s habits. It’s all about making practical, achievable and sustainable changes to your diet. Start by eliminating the worst offenders. Start with ONE thing.
Avoid the Worst of the Worst
The first step is to eliminate the worst Franken-foods (foods that are mostly created in a laboratory or factory). Here are five foods that have been designated as cancer-causing (or at least contributing) foods:
The Dirty Dozen. Each year, the Environmental Working Group publishes a list of the twelve dirtiest fruits and vegetables. The fruits and vegetables on this list have been found to be contaminated with cancer-causing pesticides. And here’s the thing … washing doesn’t remove the pesticides.
Click to review the EWG’s Dirty Dozen. If you can’t find or afford to buy these fruits and veggies in organic form, then you’re better off avoiding them or choosing something else.
Soda. Did you know that a 12 ounce can of Coke has 140 calories and 39g of sugar? This is more sugar than a Snicker’s bar which comes in at 250 calories and 27g of sugar. The sugar, food coloring(s), and other artificial ingredients acidify the body and feed cancer cells. Certain ingredients, including the caramel color, have also been touted as cancer causers in some research studies.
Artificial Sweeteners. Don’t be getting all smug if you’re a diet soda drinker. Back in my college days I drank nearly 6 cans of Diet Coke a day! Some artificial sugars have been linked to cancer, and those little colored packets you see on restaurant tables have been linked to Type 2 Diabetes because they alter the the composition of bacteria in our intestines. That’s bad! Additionally, artificial sweeteners don’t trigger our body’s natural satiety mechanism. They’ve actually been shown to cause weight gain!
Genetically Modified Organisms (GMOs). Corn and soy are two of the most common genetically modified crops. Some reports have shown that over 90% of corn and soy has been modified. That’s crazy! Long-term research is still needed to specifically identify the horrible side affects of GMOs in humans, but initial research on rats is not good. A 5-digit code beginning with an 8 means your fruits or vegetables have been genetically modified. GMOs have been banned in over 26 countries and in many others their use is heavily restricted. Know what’s in your food!
Microwave Popcorn. Besides being made of GMO corn, the chemical-laden bags, especially the butter-flavored varieties, have been linked to lung cancer in recent studies. If you love popcorn, try some made with non-GMO corn, like BoomChickaPop or SkinnyPop. Better yet, make your own on the stovetop!
Eat Unsaturated "Good" Fats Daily
The fat-free products revolution of the 1980’s, really did a disservice to our health and weight.
Our bodies need healthy monounsaturated fatty acids in order to reduce inflammation, lower cholesterol and to reduce the risk of heart disease and stroke.
Fats are also required for energy, cell growth, temperature regulation, nutrient absorption, and to feel satiated. Some great sources of healthy fats are avocados, olives, nuts/seeds and the oils extracted from these foods.
Our bodies also need polyunsaturated fatty acids for brain and heart health.
These fatty acids can be found in cold water fatty fish such as salmon, tuna, mackerel, sardines and herring. If possible, choose wild fish over farmed because the farmed fish may be treated with antibiotics and fed a diet of GMO products. Non-fish eaters can get these fats from chia, flax, hemp and walnuts.
Eliminate "Bad" Fats
Trans fats are man-made fats created by converting liquid fats into shelf stable solids which have a longer shelf life. In June 2015, the FDA ordered manufacturers to stop using trans fat within three years. In the meantime, be sure to read labels carefully to avoid them. Another reason is that if a serving of a processed food contains less than .5 grams of trans-fats, it doesn’t need to appear on the label. If you eat multiple servings (which is common with highly processed foods), you could be consuming several grams of trans fats!
There's a lot of conflicting information about saturated fats (most commonly found in animal sources). The American Heart Association recommends limiting them to 5% - 6% of your daily calories.
Veggies - Cooked or Raw?
Some vegetables lose nutrients in cooking and other vegetables’ nutrients are increased by cooking. Work with a nutrition coach or do your own research to understand the best way to eat different veggies for the biggest nutritional benefit.
Go Slow and Take Baby Steps!
I’ve served you a rather big plate of clean eating information in this blog and I know that change can be overwhelming, so please start slowly. My clients have had great success by concentrating on one meal time each week. For instance, if breakfast is primarily processed foods, then work on making your breakfasts healthier.
Once you have conquered that meal, then go onto another meal or snack until you have really “cleaned up” most of your meals. And don't forget to leave some room for those oh-so-tasty "Planned Indulgences" that I advocate.
If you’d like some guidance on cleaning up your diet or achieving a better balance so you can maintain a healthy weight without dieting, I’m here for you!
From now through September 30th I’m offering $50 off your first month of Individual Coaching when you sign up for a 3-month coaching package. Let me help you clear up the confusion as you clean up your diet and build a body you love living in! Click HERE to enroll, and be sure to use COUPON CODE EXP50 to receive $50 off, whether you choose monthly payments or payment in full.
Have a health of a day,
Juli