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LET’S EAT CLEAN What is Clean Eating? Forget about counting calories. Instead go back to the basics. Clean eating is a lifestyle focused on consuming only whole, “real” food in its most natural state or foods that are minimally processed in order to achieve optimal health and wellness. Eating clean allows you to eat more and weigh less. How do I get started? Read Labels. Limit your food purchases to whole, “real” foods (1 ingredient) or minimally processed foods (foods with less than five ingredients that you can pronounce). That means no processed foods, refined flours or sugar. Eliminate “diet” foods. The word “diet” is really just a clever marketing tool to sell food products to people trying to lose weight. When in fact “diet” food products are often filled with chemicals, food additives and sugar, leaving you void of nutrition and hungry looking for more. Eliminate Restriction. Everyone has a treat now and then, and no one eats perfect. The focus needs to be on practice not perfection. Aim to make 80% of the foods you eat clean (for your health) and 20% for pleasure (play). Eat breakfast daily. Eating breakfast helps break the fast. It helps jump start your metabolism for the day and can help ward off food cravings later. Consume 5-6 small meals per day. Eating regularly throughout the day not only helps with satiety but also helps balance your blood sugar and insulin levels. This helps provide a steady source of energy throughout the day and promotes fat burning instead of storage. Consume balanced meals. Balanced meals with the right combination of complex carbs, lean protein, and essential fats not only promotes overall health but can also help with weight loss by restoring your fat burning chemistry. Aim to pair your complex carbs/fruit with protein at each meal/snack to help fill you up and boost your metabolism. Cook. Pretty much anything you cook from scratch will be cleaner than something ordered at a restaurant or prepared from a package. To make it easier to cook at home, plan ahead and stock plenty of healthy foods for quickly assembled, homemade meals and snacks that your family enjoys. What are the benefits of eating clean? More energy Weight loss Better sleep Better mood Stronger immune system Decreased risk of disease Increased metabolism Clearer skin Improved quality of life Clearer thinking Reduced inflammation NUTRITION BASICS Healthy Fats 3-5 SERVINGS DAILY The simplistic message promoted, when trying to lose weight, is to reduce fat in the diet; however, much research shows that eating moderate amounts of fat can aid in weight loss. The main reason is fat provides satiety, helping us eat less. It also helps to balance blood sugar and energy levels. Instead of running away from fat, learn to choose the right ones- fish, nuts, seeds, avocado, and healthy oils. EXAMPLES: Almonds Avocado Cashews Chia seeds Coconut oil Cold water fish EV olive oil Flaxseed Grapeseed oil Nut butters Pecans Pine Nuts Pumpkin seeds Sesame oil Sesame seeds Walnuts Lean Proteins 6 SERVINGS DAILY Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day- at breakfast and lunch. Protein is an importance muscle builder, and it can help curb your appetite. When combined with complex carbs, protein can help boost your metabolism and energy levels. EXAMPLES: Almond butter Almond milk Beef tenderloin Bison Canned salmon Canned tuna Chicken breasts Cottage cheese Dried beans Eggs Fresh fish Greek yogurt Ground turkey Kefir Lentils Peanut butter Pork tenderloin Raw nuts Rice milk Tempah Tofu Seeds Complex Carbs 3-5 SERVINGS GRAINS; 5-8 SERVINGS FRUITS/VEG DAILY There are two types of carbohydrates: simple and complex. Simple carbohydrates (think white flour and sugar) break down easily and tend to send blood sugar levels out of control. For the most part, you want to avoid simple carbs, with fruit being the exception. Fruits are simple carbs, but they also contain vital nutrients, vitamins and fiber, which slows down their digestion. Complex carbohydrates are high in fiber and improve digestion. They provide a constant supply of energy, keep you satisfied after meals and help stabilize blood sugar levels. Beans, vegetables, and 100% whole grains are all complex carbs. EXAMPLES: Starchy Complex Carbs from Whole Grains Amaranth Chickpeas* Quinoa* Barley Dried Beans* Split peas* * Brown rice Lentils Sorghum Buckwheat Millet WG couscous Bulgur Oats * These are high protein, complex carbs EXAMPLES: Complex Carbs from Vegetable Sources Asparagus Broccoli Brussel Sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Green beans Lettuce greens Kale Mushrooms Onions Okra Peppers Spinach Squash Sweet Potatoes Tomatos Zucchini EXAMPLES: Complex Carbs from Fruit Sources Apples Banana Berries Grapes Kiwi Lemon/limes Melon Oranges Peaches Pears Pineapple Plums