Today more and more often you may be hearing the term clean eating. You may be wondering what exactly is clean eating.
Clean eating is the concept of eating whole foods. Whole foods are fruits, vegetables, lean proteins, and whole grains. These are all foods that are minimally processed. When you are eating clean you are avoiding unrecognized, chemical ingredients and packaged foods.
You may find through adopting clean eating you begin to engage in other healthy lifestyle changes. It will become easier to engage in self-care practices such as exercise, meditation, massages, and other techniques that help make your life rich and vibrant.
As women age our hormones and metabolism change. When you adopt clean eating habits you will have less exposure to chemicals and hormones that can negatively impact your body.
The following steps can help you implement clean eating:
Experiment with home cooking. Restaurant grade food is typically not the best quality and has a variety of preservatives and unhealthy additives. Keep it simple until you acquire more knowledge about other recipes.
Never cook with extra virgin olive oil. It has a very low melting point, meaning it will burn fast at 200-250° F. Avocado oil is a better option. Do not cook your food for too long, as studies suggest that 50-80% of nutrients are lost by doing so. Decreasing cooking time to preserve the nutrients.
Limit refined carbohydrates, including white sugar, white flour, white rice, pasta, pastries, and bread.
Balance your plate. Aim to consume protein, a smaller number of carbohydrates and healthy fats at every meal. This will create optimal blood sugar levels and will assist with satiation to reduce cravings.
Enjoy non-starchy vegetables, particularly ones grown above the ground: leafy greens, cabbage, broccoli, and cauliflower.
Have low-sugar fruits like avocado, cucumber, olives, and berries.
As we explored in Intermittent fasting, maintain consistent eating times. This can help your body learn when it is truly hungry.
A recipe that I really enjoy that is full of good lean protein and lots of vegetables is:
Spicy Bean Soup
Cooking time: 20 minutes / Serves: 4 / Calories per serving: 250-300
2 TBSP avocado oil
2 medium yellow onions, chopped
2 cloves garlic, minced
1/4 cup green bell pepper, chopped
1 jalapeno, seeded
1 tsp. chili powder
1 tsp. cumin
1/2 tsp. thyme
4 cups of cooked black beans, drained
1 4 oz can or diced mild green chilies
16 oz organic vegetable broth
1 lime, juiced
1/4 cup fresh cilantro, chopped
1. Heat oil in a pot over medium-high heat. Add onions, garlic, green chilies, bell peppers and jalapenos. Sauté until onions are translucent, about 5 minutes.
2. Add beans, broth, chili powder, cumin, and thyme.
3. Reduce heat to medium-low; cover and simmer until flavors blend, about 15 minutes.
4. Puree soup in batches in a blender and return it to the pot.
5. Add lime and cilantro to garnish.
Ideal Action – from Ideal Weights book page 65 - Buy here!
As a start to eating clean and healthy, begin by adding one unprocessed food item to your diet twice a month, preferably an item of food that you have never purchased before.
By the end of the year, you will have added multiple unprocessed foods to your diet, thus creating sustainable lifestyle changes.
Ever since I made the choice to eat clean, my outlook on life has changed noticeably. I have more energy to do the things I like to do; I read more and am more focused. Throughout my years of practicing clean eating and working with my clients I have seen the positive impact it has. My clients and myself have been able to maintain a healthy weight. No more yo-yo dieting which is hard on your body.