Clean Eating – Part 2

Clean Eating – Part 2

Simple Guidelines for Clean Eating

clean eating part 2 - woman at farmers market

As we continue with this series on clean eating, we stress again that your transition to a clean diet should be undertaken gradually. Those who are determined to take a "cold turkey" approach to any dramatic change in diet and health routines are almost certainly doomed to failure. Follow the steps and guidelines laid out for you in this series of posts and in the accompanying free report, and your opportunity for success will be greatly enhanced.

There are some simple-to-follow guidelines to clean eating, the most important of which is a promise to ditch processed foods. These types of foods have become increasingly more popular since their arrival in the 1940s. It’s impossible nowadays to go to a grocery store and not see shelves lined with processed foods. If you want to eat clean, you need to avoid those shelves. Completely avoiding processed foods, as desirable and necessary as it may be, is not as simple as it sounds. But, with some effort on your part, it can be done. Here are some simple clean eating techniques.

Part Two – The Guidelines

  1. Make whole foods your focus. By whole foods, we mean things like apples and lettuce. Nether of those are processed or refined, plus neither of the come with a label telling you about all the additives inside.
    • Farm to table is the best approach to take when ditching processed foods. This, though, is not an option that is available to everyone, but there are ways around the problem.
    • The next best option is to choose organic foods that are grown without chemicals and pesticides. Even the smallest grocery stores now have an organic section with plenty of whole food choices.
    • Eating raw foods as often as possible is one of the goals of clean eating. Fresh fruit and leafy greens, such as kale, are much better for you than chips and sugary snacks.
    • A lot of clean eating is about replacing items with healthy options, such as using whole grains instead of white flower. Add other popular grains into your ingredients to create meals that are surprisingly delicious.
  2. Canned and bagged items need to go. Cleaning out items that are not in the whole foods category is a great way to start clean eating, so get those cans and bags out of your kitchen.
    • Even fruits and vegetables that come in a can are not part of a clean eating diet. Cans could potentially contain a chemical called BPA that can have a negative effect on human hormones. Studies performed by the Environmental Working Group found high BPA levels in cans.
    • Packaged crackers and lunch meats are both filled with chemicals and additives, so those also need to go.

    clean eating part 2 - fresh-vegetables

  3. Cut back on your sugar intake. The good news for those of you with a sweet tooth is that you do not need to completely eliminate sugar. There are some healthier forms of sugar out there, such as in fresh fruit.
    • Artificial sweeteners are definitely out, as they contain empty calories that have no place in clean eating. Artificial sweeteners include saccharin, aspartame, and sucralose.
    • Another sugar source that is not good is high fructose corn syrup.
    • Small amounts of natural sugar can stay in your diet.
  4. Add more fruits and vegetables to your diet. Mix things up by trying foods you haven’t had before, such as a kiwi or passion fruit with your breakfast cereal.
    • For a clean eating diet, use organic and fresh items.
  5. Nuts and seeds also need to be included. They are both great sources of protein and nutrients, which are great for energy and for better health.
    • Cashews, pecans, as well as other nuts and seeds are all good.
  6. Ditch trans fats in favor of healthy fats. According to the Mayo Clinic, trans fats are the worst that you can eat.
    • Trans fats are found in a lot of processed foods. You will find them in things like French fried and baked goods. Trans fats can be tough on your cholesterol levels, which is one reason why they need to be avoided.
    • Avocado oil is an example of a healthy fat that is good for your body, as well as helping people with diabetes.
  7. Dairy can be hard for some people to cut out. You can still use low-fat organic dairy products.
    • Look for organic dairy products that are hormone-free.
  8. Steer clear of foods that have complicated ingredient names. You’ll see a lot of those on processed food labels.
  9. Break down your food intake. Try to divide your intake into five or six smaller meals per day.
    • Following this plan will help make you feel full longer and improve your metabolism, which will keep blood sugar spikes at bay.
  10. Mix up protein, carbs, and healthy fats at every meal. A good clean eating meal includes a little bit of each on your plate.

Clean Eating Means Whole Foods

Whole foods are the beating heart of a clean eating diet. Raw and fresh ingredients should be a part of every meal. Getting rid of processed foods is the first step in eating clean and getting healthy. Low-fat dairy, fresh meats, seeds, nuts, fruits, and vegetables should be used to replace pre-packaged foods. We guarantee that you’ll feel better when you make that change.

Contact Tim Adams for more great tips for recommended fitness accessories.

Download Our Free Report

Clean Eating Report

This is installment number two in our series on clean eating. The entire series has been compiled into a report in PDF format. If you would like to download and read the entire report, you will find it HERE. We will continue with further installments of the report on this blog. Good luck and healthy eating.

If you think you'd like to explore eating clean but would like to discuss it with a professional, RX Fitness works with hundreds of nutritionists, coaches, and personal trainers. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by any of our four store locations or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.

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