“Don't eat anything incapable of rotting.” --Michael Pollan
Eating clean involves not only choosing the right foods to eat but also avoiding all of the junk foods and processed foods that are so readily available. The keys to good health and proper nutrition are in the following principles:
• Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and vegetables, whole grains like quinoa or oatmeal, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and seeds.
• Avoid processed foods: Processed foods are any food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods, but if you can’t pronounce an ingredient on a label, try to avoid putting that food in your shopping basket.
• Eliminate refined sugar. Refined sugar provides nothing but empty calories and spikes insulin levels. Other sweeteners can be used, such as stevia. With all the good foods you add to your diet, refined sugar really has very little place in the eating clean plan.
• Cook your own meals. Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautéing to make satisfying, delicious meals your family will love. Recipes for just about anything can be found on the internet, have fun with it!
Here are some tips to help replace junk food with healthy choices:
1. Eat a Salad everyday. Make it a point to have a salad everyday. Replace your sandwich or pasta with a large salad and soup. It’s an easy way to get in some vegetables.
2. Replace chips with crisp veggies or nuts. Avoid the salty, fried snacks and try to have celery, carrots or a handful of raw nuts.
3. Use healthy oils. Replace your canola oil with extra virgin olive, avocado or coconut oil, as these healthier fats are much better for you.
4. Skip the drinks. It’s a part of eating out to get a juice, soda or glass of wine or beer with your meal. Have water, unsweetened iced or hot tea, or an occasional fresh fruit juice. Water with lemon is a great option and available at all restaurants.
5. Ditch the sweets for fresh fruit. Avoid sugary donuts, cookies and candy. Instead, have a serving of berries or an apple. Frozen cherries or grapes are a delicious treat!
6. Switch out the French fries. Most restaurants will be happy to switch out your French fries for a side salad.
7. Skip the complimentary white bread/tortilla chips at the restaurant. Ask the server to not bring you bread or chips. Skip these fillers and save your appetite for your great meal.
8. Choose fish or lean meat instead of a steak.
9. Have dark chocolate instead of milk or white chocolate. Opt for 60% or greater cocoa solids.
10. Do your best to make the healthier choice, when available. Be good 70% of the time, and if 30% of the time you have a treat, you’ve still done well!
Peace and Good Health to You,