Clean Eating

You may here me talk about clean eating. But what exactly does that mean?

Clean eating is when you eat whole foods - that is, foods as close to their natural state as you can get them. That means eating fruits and vegetables, whole grains, and lean protein instead of pre-packaged processed foods and fast food.

Easy steps you can follow to ensure you are eating clean.

Step 1: Eat plenty of fruits and vegetables. Always choose fresh over canned or processed products. If you have to choose processed, then choose frozen over canned


Step 2: Balance protein and complex carbohydrates. Incorporate whole grains like brown rice over processed grains. Always choose lean meats. Grill or broil your meats over frying.



Step 3: Avoid sugars and high calorie, sugary drinks.Choose water or tea for your beverages, or juice your own fruit and vegetables and enjoy them without all the added sugars or preservatives.



Step 4: Replace bad fat with good fat. We all need a certain amount of fat in our diet but we need to make sure we are eating the good "unsaturated" fat.

Polyunsaturated fats, found mostly in vegetable oils, help lower both blood cholesterol levels and triglyceride levels. One type of polyunsaturated fat is omega-3 fatty acids, which is found in fatty fish (salmon, trout, catfish, mackerel), as well as flaxseed and walnuts.

There are two types of fat that should be eaten sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the risk for heart disease. Saturated fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable fats that are liquid at room temperature, such as coconut and palm oils. There has been studys that show saturated fat increases the risk for colon and prostate cancer.


Step 5: Eat several small meals throughout your day to keep blood sugar stable and avoid overeating.


This may seem like alot to change all at once. But if you can focus on one step a week and get that under control then move on to the next one then you are headed in the right direction. Remember you have to start somewhere!