Clean Eating

[Timothy Eller]

Clean Eating

By David Cordle

 

You want to lose weight and start using clean eating habits, and have been trying hard for months without success.

You’ve heard fitness people refer to ‘clean eating‘ but what does that really mean?

The labels on hundreds of different food items proclaim to be ‘healthy’ and clean eating but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.

WHAT IS CLEAN EATING? WHAT ARE YOU EATING WRONG?

Let’s dispel the myths and outline your simple, straightforward 3-step guide to clean eatingand watch as the pounds melt off.

Step One To Clean Eating: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain and clean eating is packaged foods. Yes, even those packages that are described as ‘healthy’.

Think of packaged food in these 3 categories:

• Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs and are far from clean eating. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.There’s never a good reason to eat these so-called foods.

• Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy’ or ‘low fat’. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight.If you have a weight loss and clean eating goal then stay away from processed grains.

• Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here’s a category of packaged foods that you are able to include in your clean eating diet. You don’t, however, have a free pass to eat as much of these items as you’d like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way.

Eat whole grains in moderation in order to meet your weight loss goals.

Clean Eating

Step Two To Clean Eating: Fill Up on Fresh Foods

Clean Eating

Fresh vegetables and fruits are a huge part of your clean eating diet.

The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health and clean eating habits.

Eat a variety of fruits and vegetables in all shapes, sizes and colors.

The only ones that you need to limit toward clean eating are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons.

Step Three To Clean Eating: Get Plenty of Protein

Clean Eating

The cornerstone of your clean eating diet should be lean protein.

Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites.

Protein is what holds your clean eating plan together, for two reasons.

1. Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
2. Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.

For faster results, pair your clean eating with a challenging exercise routine.

#1 Rule Of Clean Eating: No Refined Sugar

I can’t say enough about the dangers of refined sugar.

Regular sugar consumption will always cause weight gain. In addition to ruining your figure, chronic sugar consumption puts you at risk of numerous health problems.

When you’re in the habit of taking in sugar everyday it’s hard to quit, but once you’ve broken the habit you won’t give sugar a second thought.

Whenever your sweet tooth flares up eat a piece of fresh organic fruit for clean eating.

Classic Chopped Salad For Clean Eating

Clean Eating

This salad is filled with tender roasted veggies and crunchy fresh lettuce. These foods are fresh and fiber-filled – exactly the kind of meal that defines clean eating. Add a side of lean protein and a tall glass of water for the perfect meal. Servings: 4

Here’s what you need…

• 1 cup asparagus, chopped
• 4 large carrots, chopped
• 5 green onions, chopped
• 1 green zucchini
• 1 yellow zucchini
• 1 teaspoon olive oil
• dash of salt and pepper
• 4 cups of romaine lettuce, chopped
• 1/2 cup cherry tomatoes, chopped
• 1/4 cup kalamata olives, chopped
• 2 Tablespoon pine nuts, toasted

For the dressing:

• 1 teaspoon olive oil
• 2 Tablespoons lime juice
• 1 Tablespoon agave nectar
• 1 clove garlic, minced
• 1 teaspoon champagne mustard

1. Preheat oven to 425 degrees F. Place the asparagus, carrot, onion and zucchinis in a large bowl, mix well with the olive oil and salt and pepper. Place on a baking sheet and roast for 20 minutes, stirring after the first 10 minutes.
2. Meanwhile place the remaining salad ingredients into a large bowl. In a small bowl combine all of the dressing ingredients and whisk with a fork.
3. Once the veggies are roasted, mix into the salad bowl and toss with the dressing.

Nutritional Analysis: One serving equals: 148.3 calories, 8g fat, 182mg sodium, 20g carbohydrate, 5g fiber, and 5g protein.

[Timothy Eller]

Thanks Christine!

[Christine Smith Forsythe]

Good tips to follow to loose weight. I also like the  recipe you posted as well. Liked and shared.