Saturday, October 17, 2015

What is Clean Eating?

Clean eating is consuming food in its most natural state or as close to it as possible.  This is a lifestyle approach to food and its preparation, leading to an improved life.  There are several clean eating books available; I love Tosca Reno books, the author of Eat Clean Diet.  Tosca books will give you a clear picture of what is part of a clean eating lifestyle. Below is the outline from Tosca Reno book is the Cooler #2, which is for steady weight loss and maintenance once you goal weigh  is reached.  So 
this is something that you use for life…This blog will give you a good idea of what to eat and when!!

Basis concept of 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. – The containers from the 21 Day FIX Program are perfect

What to Avoid: 

·         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. – No McDonald’s super-size meals…
·         Unhealthy sugars and fats are not recommended.
·         The occasional treat of a glass of wine, piece of chocolate, etc is permitted in limited amounts.
o   Glass a wine is part of the 21 Day Fix Program; it will count for one yellow container. 

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 handful of cooked cereal
·         1 piece of whole grain bread or wrap 
·         1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

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
·         good quality, sugar- and chemical- free protein powder (hemp, soy or whey).


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

If this is to still too much information, please head to my site and sign up. I am still on my weight lost journey and I would love for you to join me on this journey.  I have lost 16
lbs to date with clean eating and regular exercise.  No starvation is part of this diet.  Enjoy clean eating!!

Have a great day!!

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