101 clean eating – Explained

101 clean eating – Explained

Clean eating lifestyle

Food BowlClean eating is not only an important element for anyone trying to live their lives in a more mindful way, but it is also a lifestyle in itself. We tend to think that it has to be really hard to change our diet and there are a lot of misconceptions about it.

It is a way of living, not a once in a while diet, detox, or strict diet that you have to “follow” or you are a failure. This basically means you can’t fail at it, whatever you can do to start the journey it is a success. Once you start seeing how your health improves, your energy vibes are higher, your skin starts glowing and your hair looks amazing, you will naturally want to implement more of the “clean eating” formal recommendations. I promise it will be an organic progression until you get to a space in which you feel comfortable.

Always keep in mind that poor nutrition is what caused that (according to the hhs.org) 33.8% of the US adults and 17% of the kids suffer from obesity and even in people at a healthy weight incorrect eating habits account for chronic diseases such as hypertension, diabetes type 2, osteoporosis and certain types of cancer.

Corner Stones of Clean Eating

According to the Mayo Clinic, there are 4 key principles that align with healthy eating. Are you surprised? What does each principle mean and how can you implement them? I have a few ideas from research that I hope helps you eat more real food

This is all about avoiding processed and ultra-processed food as much as possible.

Additions of any kind — everything from salt, sugar, and fat to aid flavor and mouthfeel, to preservatives that keep food from spoiling too quickly, to the vitamins enriching everything from beverages to breakfast cereal.

Changing the form of the natural food — for instance, removing the bran and germ from whole grains to create refined bread, mashing apples into applesauce, or stir-frying veggies.

Foods with components manufactured in a lab. This one is easy, if you can’t pronounce it, don’t buy it.

Not all processed is bad, technically we eat tons of processed food all the time. For example, if you pick tomatoes from your garden and make a jar of sauce, that is processed. Or if you freeze or steam your veggies, that is also processed. There is nothing wrong with that!

According to presentations from FAO (Food and Agriculture Organization of the United Nations), we can categorize processed foods in 3 main levels with very different consequences to our health and general well-being.

Processed Food Chart

The take away from this point is to avoid ultra-processed foods (see chart) they are characterized by;

~ Less protein

~ fewer Fibers

~ More total saturated Fats

~ More sodium

~ and for solid products more energy per volume and more liquid calories

In terms of behavior, it triggers unhealthy consumption triggered by Hyper-palatability (salty or sweet), mindless eating (easiness in to consume), Supersize servings and finally very aggressive marketing campaigns and low prices per volume.

Source from the Fao.org

Eat for nourishment

Eat regular, balanced meals with the nutrients in mind and do not rush it. It can be fun, pleasurable and mindful all at the same time. Think about your relationship with food, avoid using it to cover for problems, stress, and depression. It should make you feel good about yourself and not have guilt or shame attached. Your attitude towards food will reflect in your weight, and your food choices.Food Pyramid

Eat more plant-based food

Of course, you can start by adding more fresh fruits and veggies, dried legumes, nuts, and ramping up on plant-based proteins, such as beans, lentils and peas, and high-protein whole grains, like quinoa, barley, and buckwheat.

Remember, this is not about going vegan or vegetarian, but about increasing the consumption of high vibrational foods.

Clean up your act

Think about keeping it simple, flash cooking techniques like stir-fry or steaming keep the integrity of the whole food better than more complex methods like deep frying. Cooking the food is not at a bad thing in itself

“While it’s true that some nutrients are lost during cooking, like vitamin C, other nutrients are increased when foods are cooked, like lycopene, so it’s best to eat a wide variety of foods, in both their raw and cooked forms,” says EA Stewart, RD, who blogs at The Spicy RD.

Probably one of the biggest perks of trending towards a cleaner way of eating is not only the benefit from the food consumption change, but the extra motivation to move towards a cleaner lifestyle that is sparked by how good you feel. It goes something like, “If I feel this great only by changing my food, how awesome am I going to feel if I start walking 30 mins a day?”

The benefits start piling up and before you know it boom! A healthy lifestyle is here.



#mindfulness #holistikclub #cleaneatingrecipes #food #cleaneating #holistic

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