Clean Eating 101

pexels-photo-533360.jpeg

Clean eating is one of the simplest ways you can improve your health. But what is “clean eating” exactly? With so many theories on health these days, that is a very good question.

To eat clean is to consume foods that are closest their natural state. This may look different for each individual, but the goal for everyone should be to load up on fresh, whole, unprocessed foods like fruits, vegetables, and whole grains, and limit sugar, highly processed/refined foods, alcohol, and sodium. Some people may choose to include animal products, but overall it is suggested to cut back on meat and dairy.

Here is an example of a clean eating shopping list:

  • apples
  • bananas
  • blueberries
  • strawberries
  • raspberries
  • pears
  • spinach
  • broccoli
  • tomatoes
  • avocado
  • romaine lettuce
  • arugula
  • kale
  • celery
  • cucumbers
  • peppers: red, yellow, orange, green
  • sweet potatoes
  • butternut squash
  • onions
  • cauliflower
  • quinoa
  • rice: brown, wild, jasmine, basmati
  • oats (steel cut or old fashioned)
  • Plant-based milk: almond, coconut, flax, etc.
  • nuts/nut butters: almonds, walnuts, cashews, brazil nuts, pine nuts, etc.
  • seeds/seed butters: pumpkin, sunflower, sesame, chia, flax, etc.
  • oil: olive, coconut, avocado, sesame, flax
  • pasture raised egg
  • pasture raised chicken
  • grass fed beef

I encourage you to buy organic when possible, but definitely focus on the “dirty dozen”. This includes:

  1. strawberries
  2. spinach
  3. nectarines
  4. apples
  5. grapes
  6. peaches
  7. cherries
  8. pears
  9. tomatoes
  10. celery
  11. potatoes
  12. sweet/hot peppers

 

pexels-photo-811101.jpeg

I recommend mainly shopping the perimeter of the grocery store. There is where you will find mostly everything you need, except maybe your oils, grains, nuts, and seeds. The isles can be dangerous because that is where much of the processed, packaged, sugar laden junk foods hang out.

If you are used to eating the Standard American Diet (SAD), this way of shopping may be an adjustment. Once you’ve taken your clean foods home, you may think to yourself, “what do I do with all of this?” Well, I am here to help.

Here are some meal ideas to inspire you on your clean and healthful journey:

Breakfast:

  • steel cut oats with nuts and blueberries
  • green smoothie with almond milk, spinach, cucumber, pear, apple, and banana
  • sprouted whole grain toast with almond butter and sliced banana
  • pasture raised eggs with sautΓ©ed spinach and tomatoes

 

pexels-photo-196668.jpeg

Lunch:

  • arugula salad with apple, walnuts, red onion, and avocado
  • quinoa with sliced almonds, shaved carrots, chopped kale, and olive oil
  • rice bowl with roasted butternut squash, brussel sprouts, and dried cranberries

 

food-salad-healthy-lunch.jpg

Dinner:

  • grass fed steak with sautΓ©ed peppers and onions
  • baked sweet potato, roasted broccoli, and baked chicken thighs
  • grilled tofu, brown rice, and sautΓ©ed spinach

 

pexels-photo-769289.jpeg

Cooking at home will definitely help promote a cleaner way of living. Knowing how your food is prepared in what is in it is crucial for staying on track with your health goals. You may even find you enjoy your food even more when you prepare it yourself! Take your time, enjoy the process, and don’t forget to infuse everything with the most important nutrient – vitamin L, love.

pexels-photo-302081.jpeg

With love and gratitude,

Brittany