Clean Eating

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Clean Eating Lifestyle Made Easy

You all know that proper eating and nutrition in 80% of your success, but it can also be the most complicated.  I am going to break it down for you in more detail, making it a little more simple to understand!  When clean eating, you want to be eating 5-6 small meals everyday with the proper balance of lean proteins, complex carbohydrates and healthy fats.  You should be drinking 2-3 liters of water each day and eating your breakfast within 1 hour of getting up.  Starchy carbohydrates also have benefits and should be consumed 2-3 times a day, healthy fats twice a day.  Be sure to keep your calories balanced and spread out between all meals (don't sit and go crazy at dinner time!)
The Basics of Clean Eating:

• Spread your meals over 5-6 small meals, eat every 2-3 hours.
• Eat a Wide-Variety of whole, unprocessed, unrefined foods.  Try to avoid anything made by man in the last 100 years!  If it comes from the ground and nature, EAT IT!
• Drink LOTS of water, 2-3 liters a day
• Avoid processed sugars, especially things like soda and candies.
• Pay close attention to your portion sizes (practice Portion Control!)
• Avoid Trans fats and Saturated Fats, instead substitute with mono- and poly- unsaturdated options.
• Eat to nourish your body, not for taste.  Basically, avoid empty calories that lack dense nutrition that will help your body thrive.  I LOVE my daily dose of dense nutrition, click here to see what I personally use.
• Your meals should consist of lean protein, complex carbs and healthy fats.  (Carbs listed below in more detail.)

Let's break down our food good groups!...

Guide to Lean Protein
Proteins are your building blocks of muscles and your body requires the amino acids!  You will want to intake 1-1.5 grams of protein per pound of body weight.  So, lets say you are 125 pounds, you will want to have between 125-187.5 grams of protein a day.  Spread this out over 6 meals, you will need 20-31 grams of protein per meal.

Chicken Breast
Chicken is one of the easiest proteins to incorporate into your meals!  When shopping for chicken, choose boneless, skinless chicken breasts.  You can also trim the fat before cooking to further reduce the fat.  Chicken breast offers 8 grams of protein per ounce.

Egg Whites
While the yolk does have many health benefits, we are focusing on protein.  Eggs whites are available in a cartoon for fast, easy and a more cost effective option.  The egg whites are a fast digesting protein and by eliminating the yolk, you eliminate a lot of the calories.

Lean Beef
Beef is not only a great source of protein, but is also packed full of iron and Vitamin B.  Keep in mind, beef can be very high in saturated fats and hormones.  When shopping for beef, look for leaner cuts-flank steak, top round, top sirloin.  For ground beef, look for extra lean options (90% lean or leaner).  Also, whenever possible, choose grass-fed, organic beef.

Fish/Seafood
Shrimp, Tuna and Salmon are great sources of protein.  Fish is also packed full of omega-3 fatty acids!  Keep in mind, moderate your intake of tuna due to the mercury content.

Beans
There are a wide variety of beans including pinto, black, navy and kidney, all with similar benefits.  Beans are not only a great sources of rare plant-based protein (containing all essential amino-acids) but also are high in fiber.

Protein Powders
Protein powders can be a quick alternative for those who have trouble consuming enough protein from whole foods.  Keep in mind, these can be HIGHLY processed and contain toxins such as artificial sweeteners, artificial flavors, fillers and additives!  you will want to choose a protein powder than is all natural ingredients and undenatured protein.  There are also great vegan options for protein shakes out there.  to find out my FAVORITE protein supplement, click here.

Guide to Healthy Fats
You want to be consuming the Essential Fatty Acids (or EFA's) everyday, but in moderation!  Although they have many wonderful benefits, they are every calorie dense and you should never fill up on them.  Rule of thumb- 20% of your daily calories should come from avocados, nuts, olive oil, etc.

Here is a list of my favorite healthy fats and their serving details:

Coconut oil = 1Tbsp * 120 cals * 14g fat
Coconut oil has a HUGE list of health benefits!  I love it also because it can be used for medium-high heat cooking.  Great for pan frying, or sautéing.  I love to melt the oil, toss my veggies in it and throw on the bbq or in the oven for roasting.

Olive oil = 1Tbsp *120 cals *13.5g fat
In order to get full benefits of olive oil, you must add it to food AFTER is has been cooked.  Olive oil is not great to cook with.  Drizzle on salad with balsamic as dressing on over your whole wheat pasta with garlic.

PEANUT BUTTER!!!!
Nut Butters = 1Tbsp * 100 cals * 8g fat
Yes, its true, I am a serious nut butter addict!  Please understand that you must eat NATURAL peanut butter (not packed full of toxins and emulsifiers)

Almonds = (12 whole) *85 cals * 8.5g fat
Use unsalted, raw varieties.  Pair with a piece of fruit for a great snack!

Avocado = 1/2 medium *60 cals *7.5g fat
I love adding avocado to my homemade salad dressings! It makes it creamy.  I also love them in wraps, sushi, and on top of my eggs with salsa!

Guide to Healthy High Fiber Carbohydrates

There are 2 types of Carbohydrates that fall under this category : Complex carbs and Starchy Carbs.
High fiber complex carbs are normally present in plants whose chemical structures make them digestible by humans.
 The following is a list of high fiber Carbs:

Fruits:

• Apples with skin
• Apricots
• Avocado (also a healthy fat)
• Banana
• Berries
• Cantaloupe
• Grapefruit
• Grapes
• Oranges
• Peaches
• Pears
• Plums

Veggies:

• Artichokes
• Asparagus
• Broccoli
• Beets
• Celery
• Cauliflower
• Cabbage
• Carrots
• Collard greens
• Cucumber
• Corn, sweet
• Eggplant
• Kale
• Mushrooms
• Lettuce
• Spinach
• Squash
• Snow peas
• Peppers, sweet
• Onions
• Orka
• Sprouts
• Radishes
• Tomato

Starchy Carbs
Portion Control is key here!  Keep to 2-3 servings per day.  Starchy Carbs include potatoes, grains, beans, and grains.  When reaching for starchy carbs, be sure to look for whole grain varieties which tend to be high fiber and have minerals, vitamins and other nutrient content.

Starch is our body's short term energy source.  They contain a wide variety of nutrients such as fiber, iron, calcium, and Vitamin B.  These are great to have as a pre workout snack where they will be burnt off.

Legumes, Peas, Beans
Black, garbanzo, White, Lima, and navy are some of my favorites.  Add these to soups, chilis, or stews to boost fiber and nutrients.

Cereals
Be Careful here!  Manufactured cereals tend to be full of sugars, additives and "garbage".  Choose a whole wheat variety that is low and sugar and has minimal ingredients. *Check your labels!*  Oatmeal (steel cut) is an amazing option for cereal!

Rice & Grains
Brown rice and wild rice are best options, ditch the white.  Quinoa is my favorite option in this area, not only is it full of fiber, minerals and vitamins but it is also a great source of protein.  If you aren't familiar with quinoa, you can cook it just like you cook your rice and replace your rice just the same.  Barley, Bulgar, Couscous, Buckwheat, Millet are also great option.

Breads
Again, Be careful here!  There is a lot of crap that tends to be added to our breads!  *Check your labels*  The first ingredient should be whole wheat, whole grain.  Breads also include crackers, pitas, tortillas, English muffins and bagels.