Clean eating has become part of my lifestyle for almost 2 years now. When I realized that nutrition was about 80% of the battle, I began to learn all that I could about making healthy changes, limiting processed foods and limiting added sugars. The first book that I purchased was one of Tosca Reno’s Eat Clean books to learn the basic clean eating principles. I incorporated these principles with the 21 Day Fix nutrition/portion system to create lasting lifestyle changes that helped me lose 35 pounds and continue to maintain my current weight.
What is clean eating?
- A lifestyle change that will help to increase our metabolism.
- Consciously choosing to eat the most nutrient-rich foods to fuel our body.
- Limiting or completely eliminating processed foods and added sugars to naturally detox our bodies and prevent our bodies from storing chemicals and preservatives from food in fat cells.
- Eating fresh fruits, vegetables, lean meats/fish/proteins, healthy complex carbohydrates, nuts and healthy fats to provide healthy nutrition without added chemicals from processing.
The Clean Eating Basic Principles (by Tosca Reno)
1. Eat more – eat five to six small meals each day
2. Eat breakfast every day, within an hour of rising
3. Make your last meal 3 hours before bed
4. Eat a combination of lean protein and complex carbohydrates at each meal
5. Eat sufficient healthy fats every day – 2 to 3 servings daily
6. Drink 2 to 3 liters of water every day
7. Carry a cooler packed with Clean foods each day
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes
9. Adhere to proper portion sizes
a. Protein – what can fit into the palm of one hand
b. Starchy complex carbohydrates – what can fit into one cupped hand
c. Carbohydrates from fruits and vegetables – what can fit into two hands cupped together
d. Healthy fats – one scant handful of nuts, or one to two tablespoons of healthy oil or nut butter
10. Eat only foods that have not been overly processed or doused in chemicals, saturated trans fats and/or toxins. Processed foods are stripped of nutrition and have chemicals added for flavor
Each month I host a free 7 Day Clean Eating FIX challenge open to everyone. During this challenge, I teach the basic principles of clean eating to make the transition into clean eating simpler. I also share tips, meal plans and recipes.
Would you like to learn more about clean eating?
Would you like to learn more about how I can help you on your health and fitness journey?
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