The soul of clean eating is consuming food in its most natural state, or as close as possible. It is not a diet; it's a lifestyle approach to food and it's preparation, leading to an improved life- one meal at a time.
Eat five to six times a day- three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.
Drink at least two liters of water a day (preferably from a reusable canteen, not plastic, we're friends of the environment here!).
Get label savvy. Clean foods contain just one or two ingredients. Any product with a long ingredient list is human-made and not considered clean.
Avoid processed and refined foods such as white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead.
Know thy enemies. Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar.
Shop with a conscience. Consume humanely raised and local meats.
Consume healthy fats (essential fatty acids), or EFAs every day.
Learn about portion sizes and work toward eating within them.
Reduce your carbon footprint. Eat produce that is seasonal and local. It is less taxing on your wallet and our environment.
Drink water with a lemon wedge instead. A glass of red wine for a special occasion is OK but it should be a rare indulgence. The health benefits of red wine are reversed after more than one glass a day.
Slow down and savor. Never rush through a meal. Food tastes best when savored. Enjoy every bite.
Take it to go. Pack a cooler for work or outings so you always have clean eats on the go.
Make it a family affair. Food is a social glue that should be shared with loved ones. Improve the quality of your family's life along with your own.
As I say, these are basic and a good start to learning a new healthy eating lifestyle.
I have learned and adapted to what works for me, but I started with these basic things as outlined by Tosca Reno in her Clean Eating books and Magazines.
I have, to this point lost 70 lbs. and am in maintenance. With the help of Spark and Clean Eating.
“it's been up to me to inspire me.”
~ Eric Clapton ~
"Atheism is a non-prophet
“When the power of love overcomes the love of power, the world will know peace.”
"A dream you dream alone is only a dream. A dream you dream together is reality."
70 lbs. done!
|141 Maintenance Weeks