Clean Eating

Clean Eating Principles:

   1.  Eat more often. Eat 5-6 small meals each day, spaced 2.5-3 hours apart. Include a protein and complex carb at each meal with a big glass of water.
  2.   Eat breakfast everyday, 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.
  6.  Drink ½ your body weight in ounces of water each day. Add some lemon, limes, cucumbers or orange slices for extra flavor!
  7.   Carry a cooler packed with clean foods and snacks each day.
  8. Depend on fresh fruit and veggies for fiber, vitamins, nutrients, and enzymes.
  9.  Adhere to proper portion sizes (see below)
 10.Eat only foods that have not been overly processed, or that contain artificial additives (sweeteners, colors, preservatives, etc.), saturated and trans fats.

Read the ingredients label:
What to Avoid:

·      Avoid all over-processed foods, particularly white flour and sugar
·      Avoid all chemically charged foods
·      Avoid foods containing preservatives
·      Avoid artificial sugars
·      Avoid artificial foods such as processed cheese slices
·      Avoid saturated and trans fats
·      Avoid sugar loaded beverages, including sodas and juices
·      Avoid or do your best to avoid alcohol intake
·      Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods
·      Avoid super sizing your meals


Avoid anything that contains the following on the label:
High Fructose Corn Syrup, Corn Syrup
Aspartame
Sucralose
Maltodextrin
MSG (Monosodium Glutamate)
Enriched
Modified, Genetically-modified, etc.
From Concentrate

TIP: When you see the words “diet”, “sugar-free”, or “lite”, chances are it contains artificial sweeteners like Aspartame – which can be harmful to your body.

* The portion control containers will make it easy to learn your portions (the cups found in the 21 Day Fix)
Complex Carbohydrates from Fruit and Veggies:
         6 portions each day
A portion is:
·      1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples, and mangoes.
·      2 cupped handfuls of veggies including both based/vegetable puree soups.

         Complex Carbohydrates from whole grains and starchy
         Carbohydrates from whole grain and starchy   
         Carbohydrates:
2-4 portions each day
     A portion is:
·      1 handful of high-protein, sugar-free cold cereals, such  clean muesli or granola.
·      1 handful of cooked cereal
·      1 piece of whole grain bread or wrap (I like “Flat-outs” harvest whole grain wheat- I get them at Wegman’s)
·      1 handful sized serving of sweet potato, yam, corn,or squash



Lean Protein:
6 portions each day.
A portion is:
·      1 cup or handful of dairy products such as low fat soy, almond, rice, coconut, or skim milk, cottage cheese, or plain fat free sugar free yogurt
·      1 handful of raw, unsalted nuts (also a healthy fat)
·      2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat)
·      1 palm-sized portion of lean meats
·      High quality, sugar and chemical-free protein powder

Beverages:
·      2-3 liters per day of fresh, purified water (sodium-freer)
·      Clear herbal tea (unsweetened)
·      Black coffee in moderation
·      Green or Black tea

Sweeteners/Sugars that are OK to use in moderation:
·      Organic Cane Sugar
·      Agave Nectar
·      Maple Sugar
·      Rapadura Sugar
·      Natural Stevia (plant-derived, non-processed)

*Want to Learn More? This book will teach you ALL about Clean Eating!