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I’m sure by now you’ve heard the term “clean eating.” Patients often ask, “What exactly is it?” I’m writing this blog to clear up any questions and confusion you might have surrounding all this clean eating business. These animal products do not contain any growth hormones or antibiotics which is essential to clean eating. Water is the number one beverage of choice when trying to eat (and drink) clean, with zero calories and sugar. When companies remove fat or calories from a food they need to fill it with sugar, chemicals, additives and other fillers to keep the same taste and texture. If multiple ingredients are listed, make sure you know what each ingredient is and that you can pronounce it.
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The problem you encounter with Clean Eating is tring to create a one-size-fits-all definition, when the truth is that everyone has a different gentic makeup, not to mention nutritional science is constantly making new discoveries.
A diet is something you do for a short period of time like month or two, so you can lose weight quickly, and then return to your normal eating habits, and gain all the weight back. When practicing clean eating, yes you eat healthy most of the time, but that doesn't mean 100% strict adherence. Processed foods, although these items are convenient, you pay for that convenience with your health and waste line, as they are usually high in chemical additives, trans-fats, too much salt and tons of refined sugars.
Check your food labels for the above ingredients, and refrain from using item with these substances. GMOs, or “genetically modified organisms,” are plants or animals that have been genetically engineered with DNA from bacteria, viruses or other plants & animals. You can also avoid GMOs by consuming organically certified produce which is required to be GMO-free, or by following and buying from the list of companies below who choose to remain GMO-free!
Another interesting side effect of processed, refined, artificial, and GMO food is a huge risk of Cancer among other most other chronic diseases.
Eating to lose weight, maintain your weight, or gain weight by putting on lean muscle, all has different calorie requirements, but no matter your goal, you can attain all of these through clean eating.
Healthy Fats don’t make you fat, they’re actually good for you, and this includes some healthy high-quality saturated fats.
Fruits are a sweet treat and nutritious alternative to candies and other refined sugars, but it is possible to eat too many. Drinking pure filtered Water is the best way to stay hydrated, so ditch the soda, and stick to water or Green Tea most of the time, and moderate use of Coffee (caffeine has a 6 hour half-life in the body, so it’s best to drink it earlier in the morning). Macronutrient ratios vary according to your genetic makeup, your body type, and your activities etc.
Clean Eating is the best way to maintain a healthy weight, not by rigorous hours at the gym working out, but through a diet high in vegetables, fruits, lean meats, and whole grains. Processed, packaged, and junk food clouds the mind and causes the body to feel very sluggish and even sick. Many people tend to turn to sugar or caffeine for an instant “energy boost.” But this pseudo rush is actually a quick spike in blood sugar, followed by an intense insulin response, which then causes a crash. Vitamins and Minerals found in whole foods will allow your body to regulate hormones throughout the day and promote deeper sleep at night.
If you adhere to the above guidelines most of the time, you’ll be well on your way to a clean eating lifestyle, weight loss and optimal health.
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If you are unable to find a particular cleaning product, or if you want to avoid using dangerous chemicals, you might actually have something that does the job the same or better in your pantry! Unfortunately, many average consumers and even people who claim that they know how to cook don’t know the first thing about nutrition. It usually happens like this: until health problems strike, you just go with the flow, knowing subconsciously that something is wrong, but always finding excuses for your bad eating habits. I’m not a nutrition specialist, nor a doctor, I simply used information and research and turned to these simple basic things to make a change and food-educate myself. Photo credit: Department of Health in association with the Welsh Government, the Scottish Government and the Food Standards Agency in Northern Ireland. To begin with, start by analyzing the most important meal of the day: what does your breakfast consist of? Think of how much you eat on the run, how many times you have eaten when you were not actually hungry or how many times you refill your plate. Some people are very aware of their habits, but they don’t have the proper notion of right or wrong. Food is also responsible for the way you feel, so try to discover what makes you feel good and what makes you feel bad.
The first steps would be to quit highly processed foods, moderate your alcohol drinking, and try to remove the sugary and caffeine drinks. As a general nutrition guideline that I personally tried: choose the least processed foods. Who said cooking takes a lot of time and needs sophisticated ingredients and chef expertise? However, cooking without some basic nutrition knowledge can be as harmful as fast food, so choose your recipes wisely and learn about the basic food groups, how to combine them, how much of them you really need, which are the healthy carbs and the healthy fats.
However, believe it or not, there are a few healthier options even in the big fast food chains.
So, instead of french fries and mashed potatoes you can go for baked potatoes, go for the salads in the menu but quit the ketchup and dressing.
Personally, I see food education as being aware of what you put in your mouth and about making the right choices. Disclaimer: this article should not be considered as medical or health advice, it is just for general informational purpose.
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So I started slow-went from bacon to turkey bacon, eggs to egg whites, white bread to wheat or whole grain- fruit snacks to dried fruit- yogurt to greek yogurt…. Then I learnt about clean eating and it helped A TON for me to learn, what foods did what for my body, what foods to avoid, and what foods that are GOOD for you even though they are a “fat” food!

But here is an other amazing diagram to show you what foods to pair with one another to get great results and stay full! This entry was posted in Life and tagged 7 Day slim Down, Clean Eating, Diet Meal Plan, Grocery List, Meal Plan by Nikki.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. This means eliminating any processed food, especially those that contain preservatives, chemicals, additives or anything artificial.
Make sure you are buying dried beans and soaking them overnight to rehydrate them rather than buying them canned.
These “food-like products” are full of chemicals and artificial ingredients that we weren’t meant to digest. These foods are pretty much already “broken down” before you eat them, so it takes much less time to digest a french fry, then it takes to digest a baked sweet potato. If you’re interested in cutting down body fat, of special importance is to cut out refined sugars, which due to their affect on insulin levels and hormone sensitive lipase, aids in fat loss. Also be careful not to drink your calories.
These experimental combinations created in laboratories involving mixing genes from different species cannot occur in nature or in traditional crossbreeding. By choosing to support companies who do not use GMOs, you are letting Monsanto know that you will NOT buy their products.
It is more expensive, but it’s also healthier because it is typically organic or free-range.
You can get these healthy fats from fish (white tuna, salmon, anchovies and sardines), nuts and seeds (walnuts, almonds, pecans as well as chia, flax & hemp seeds), avocados, eggs, oils (extra virgin, real butter, olive oil, virgin coconut oil), dairy products and grass-fed beef.
Eating too much fruit is that it can lead to problems with the hormones which regulate blood sugar which can mess up fat loss. But it also is very good to include Coconut Water & Aloe Vera Juice and I offer many recipes here on the website to teach you how to make what I consider the BEST POWERADES you can find.
The bottom line is that there is no magical macronutrient ratio for fat loss or muscle gain, but you want to make sure you’re including all your macronutrients in your meals.
You can lose as much as 20 lbs after just a few weeks of eating clean, and along with putting to rest many, if not all of your health issues, clearing up your mental state and avoiding seasonal illnesses. Building up your immune system through healthy foods allows it to fight off illness naturally and recover quickly. Eating healthy, whole foods high in healthy fats like Omega 3 fatty acids, will keep the brain functioning at top levels. Nutrient dense foods will also calm your nervous system and trigger a sleep-inducing hormonal response which helps you rest better at night. What, how, when do you eat, but most importantly does your body benefit from the food that you’re giving it?
The statistics on obesity, shorter life span and bad health raise a big question mark upon the way people feed themselves today. Before reading you should consider that each and every person is different, and that you should take into account factors like your health condition, weight and physical condition before trying any advice.
It’s not just what you eat that matters, but how you eat it, when you eat it, how much food you put in your plate, and how you combine food that also counts. How would you describe your energy levels, and what can you say about the quality of your sleep? In this case, what other simple way than to learn both from the best and from the worst habits?
Feeling tired and sleepy after your meals, stomac aches, constipation or bloating may be signs that something in your diet is not right.
And if you’re following a weight loss diet but not feeling right, you should reconsider it.
A drastic change can take some time and adjusting to the real taste of food with no extra salt, sugar or preservatives can be hard at the beginning. While finding raw, organic food is not so easy for everyone, just skim through the list of ingredients on the packages and go for those with simpler and fewer ones. There are thousands of culinary blogs and magazines out there, with suggestions for easy to cook and healthy meals. Not all restaurants list their calories in the menu, and even fewer offer substitutes for their dishes. Boiled, baked, steamed and grilled dishes can also be a viable option to fried and stirred ones. That doesn’t mean you should become obsessed with it and become a calorie-counting fanatic. After all, we receive advice that is sometimes so different, that we don’t even know what to follow. From street blogs, to fashion designers building a label, to music or to the latest trends on TV shows, we pick the latest and most inspiring topics to enlighten your day. Because I did not know much about “healthy food” the biggest and best for healthy was grilled chicken salad (yes with cheese and croutons) BUT to my surprise, the toppings on your salad plus dressing is what makes it worse than some other options out there!!!!
Follow the guidelines below to make sure you are getting the cleanest of foods Mother Nature has to offer!
If you can’t afford to buy all produce organic, check out the 2014 Clean 15 and Dirty Dozen lists. The side hull, bran and germ contain fiber and are not removed in whole grains as they are with white rice. If you are using added sugar, make sure it comes from raw organic honey, agave nectar or maple syrup.
This inflammation can prevent you from absorbing your vitamins and nutrients which play a BIG role in metabolism.
Another problem with getting people to understand what clean eating is, is that everyone seems to have a different definition of what "CLEAN" actually constitutes, as a bodybuilders definition is different from the paleo definition, or the vegan definition, and the celebrity doctor definition, ect.
Soda is loaded with sugar, diet soda is loaded with artificial sweeteners and watch the fruit juices you pick as they are often loaded with refined sugar, as well as natural sugars. There is far more than what meets the eye as far as additives to food and water go. Most other nations do not consider GMOs to be safe, and more than 60 countries around the world, including Australia, Japan, and in all of the countries in the European Union, there are restrictions or bans on production & sale of GMOs. Avoid Processed Meats or red meats containing heme iron, as the compound gives red meat it's color, and is the substance has been linked to an increased risk for colon cancer. One budget-friendly idea is to have fewer, but higher quality meat-eating days, then lower quality meat eating days, where you want to purchase leaner cuts, as chemicals can accumulate in the fatty tissues. The idea is to make sure you have a variety of veggies on your plate, and include as many colors of the rainbow as you can get, remembering to vary the veggies you eat as often as possible, yet consistently having certain items several times weekly.
Also, modern day fruits are generally much larger and higher in sugar due to hybridization.

What I can provide for you is an estimate of how much of each of these items the average person by sex, size & activity level should have in a day. The digestive system is home to more than 500 different types of bacteria, and they keep the intestines healthy, also aiding in breaking down food.
According to the Alzheimer’s Association, adopting a ‘brain-healthy’ diet can reduce the risk of heart disease and diabetes and encourages good blood flow to the brain.
There is a well-known connection between the rise in sleep deprivation and soaring obesity rates.
Planning takes time, of course, but setting clear objectives and not eating everything that comes to hand can help you be more ignorant to temptations. Learn to look for the amount of sodium in your food, the extra sugar and the salt.  Artificial flavors, preservatives, saturated fat, sugar and extra salt are among ingredients that specialists recommend you avoid.
Plus, temptation is high when the table is full of fries, hamburgers, shakes, hot-dogs, cakes and pies. Occasionally offering yourself some of the little pleasures of life is ok, as long as you don’t make a habit out of it.
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Some eat 100% clean all the time and eliminate everything processed while others are not as strict and have a goal to eat clean, say, 75% of the time. Try to buy those on the Dirty Dozen list organic as often as you can, as these have the most pesticides.
Naturally flavor your own tea with fresh organic fruit and spices.  If you must have your morning coffee, try to stick to one cup a day and drink it black. If you aren’t absorbing your vitamins and nutrients, you are starving at the cellular level (yes, your body thinks it is starving!). There’s this strange phenomenon, especially in the bodybuilding world, where people get obsessed with eating clean, that becomes unhealthy, and is truly unnecessary. Processed foods usually have loads of sugar, but you should also stay away from item using artificial sweeteners, sodium, and preservatives that makes them quite addicting. These added food ingredients are not necessarily listed on the product nutrition chart, especially when it comes to things like GMO. Microwave Popcorn not only contains diacetyl, the chemical which gives it the buttery flavor, but the bigger cancer-causing issue is it's packaging. These bacteria (probiotics) are keep the immune system healthy, and ensures that your body and immune system run at optimal levels. The brain needs the proper balance of nutrients, such as protein, healthy fats, and some sugars, to function properly. Getting between 7-9 hours of sleep gives your body time to establish muscle memory from a workout or project, build and repair muscle, sharpens your focus, reduces reaction time, and greatly increases energy levels upon waking. Here are some tools to help you better understand labels and decide what’s right for you based on these nutrition labels.
Keep in mind women should only intake 20-25 grams of sugar a day and 37 grams a day for men. Even Subway and salads at these restaurants aren’t “clean.” Subway sandwiches contain chemical additives, artificial colors, refined bleached flour, preservatives, nitrates and refined sugars.
If you want to be successful with eating clean, you MUST redefine your relationship with food, and continuing to improve your eating habits over time. The key to clean eating is aiming to eat healthy most of the time, while still being flexible. In the absence of mandatory labeling, the Non-GMO Project was created to give consumers the informed choice.
Non-organic Fruits & Vegetables contain pesticides, Farm-Raised Salmon can have high concentrations of several cancer-causing substances, so if you are going to purchase it, you should look for Wild Salmon. Eating plenty of colorful servings of fruits and veggies, fermented foods, Lifeway Kefir and FAGE Greek Yogurt as well as plenty of water each day.
Foods such as dark, leafy green vegetables (kale, spinach, broccoli, beets, eggplant, bell pepper) have high levels of antioxidants and fruits such as prunes, raisins, blueberries, blackberries, strawberries, raspberries, grapes, and cherries all protect brain cells. To boost energy levels naturally and effectively, eat foods that allow a slow and steady release of sugar, which are known as Low Glycemic Index Foods. Remember, buying brands such as Uncle Ben’s 90 Second Brown and Wild Rice Medley is not eating clean-it contains 26 ingredient!
Plus, to begin with, processed foods tend to be low in vitamins, nutrients and fiber but high in fat, sugar, salt and calories. As you do this, your tastes will change, causing you not to want those items anymore, and this effect takes about 2 weeks. Also, Hydrogenated Oils start out as healthy oils, but are exposed to extreme heat & chemical additives to give them a consistency more similar to silicone than to oil.
Cold water fish such as wild salmon and white tuna contain beneficial omega-3 fatty acids and nuts offer high levels of Vitamin E, another antioxidant that is excellent for the brain. Read about some seemingly healthy salads from popular fast food chains and restaurants that can sabotage your clean eating, here. However, you can still consume chips, sweets and other snack foods that are made from whole, nutrient dense ingredients. This processing changes the oil at a molecular level, making it thicker, and a cancer-causing foods to avoid.
Many are easy to find at your local grocery store, Whole Foods Market, or other health food store.
I also provide numerous recipes here on the website, to help provide you with more choices.
Tasting WHOLE, real food is so much more satisfying in comparison to eating food hiding behind a blanket of nutritionally invaluable crap. They span a spectrum ranging from minimally processed items like the bag of spinach you get at the grocery store, to heavily processed foods like the frozen fish sticks or chicken nuggets in the back of the freezer. The closer your foods are to the minimally-processed side, the closer you are to eating clean.

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