I know this is going to take time but there's still time before summer to make a noticeable different so as requested, I thought it would be a good time to recap and cover the need to knows about living clean for anyone considering to give their bodies a nice Spring clean!
Some things that are important to remember. I am not a nutritionist and everybody is different. I have cut out refined carbs (and I will explain why) but I know plenty of people who eat them and seem to have no problem with them. Also, this is not just about weight loss. I'm not expecting (and neither should you) to wake up one day with my dream body and revert back to eating shitty food. This is about eating well for your body and mind, the weight will take care of itself. Finally, the key ingredient as mentioned briefly above - consistency. Don't make any changes you can't see yourself sticking to, you'll only feel like you've failed and give up all together - diets are the devil!
avoid processed foods: If you were to google clean eating you would probably get a very varied response as to what eating clean really is but that is my general rule. Some people treat processed foods as any foods that have been through a process, which would make cooking anything processed - that means meat, dairy, even roasting nuts. This is not something I think I could do long term (although I do it one day a week). The term process means different things to different people.
The way I decide whether I'm going to eat it or not is to ask myself this: 'does it resemble its original source'? We can all look at most meats (chicken, steak etc.), fruits, nuts (roasted or not), vegetables and know exactly where they came from. Think of whole foods. The less ingredients the better!
We all know eating the above foods are good for us because it's what humans have been eating for literally thousands of years. It ensures us a wide variety of nutrients and minerals that our bodies depend on to survive. But of course you have to work out what will work for you as an individual. For example, I still eat corn tortillas (one a day maximum and I try to have some days without) and I eat 0% fat total Greek yoghurt (100g portion) which has all of 3 ingredients in it and is very high in protein. These are adjustments I've made to ensure that my new way of eating remains constant and easy for me to keep up because I genuinely enjoy every single thing that I eat.If you're reading this thinking 'I couldn't possibly go without pasta, bread, rice' then keep reading! There are two reasons I have stopped eating refined carbohydrates.
Number 1: if I were to make allowances for these in my daily diet I would be choosing to incorporate foods with practically 0% nutritional value over foods that my body will actually benefit from eating. Therefore refined carbohydrates displace calories that could be used more beneficially.
Number 2: When we intake carbohydrates our body releases insulin to break it down (which is why you experience insulin spikes or 'sugar' highs and lows after eating, you know - wanting to fall asleep after eating a big bowl of pasta or feeling cosy at your desk after your sandwich). If you're ingesting too many carbohydrates and your body can't produce enough insulin to break them down then they get stored as fat. Nice! Next time you see something 'sugar or fat free' have a look at the carbohydrates and how many grams come from sugar. You might be a little surprised.
Now one of the hardest things I ever had to come to terms with, especially as a teenager, was that some people can just eat whatever they want and they won't gain weight - we all know someone like that right? Well if they're inactive too, it's quite likely this person has visceral fat - which is way more dangerous than the fat you can grab. Visceral fat clings to our vital organs and can really cause havoc down the line. Skinny doesn't necessarily mean healthy and that is what I'm trying to advocate. But we must remember, all bodies are different and there are people out there who exercise frequently and eat whatever they want and remain trim and healthy which is great!
So by limiting those foods with a high glycemic index (GI) - think white pasta, bread, sugar etc. we limit the amount of insulin our body produces avoiding spikes and fat storage. Simple! It's worth mentioning here that you can still induce insulin spikes from clean foods. Some fruits are very high GI such as bananas and dates. So moderation is still important.
Eat what your great great grandmother would have eaten: just to reinforce the above rule! When it comes to ingredients less is more. Our ancestors wouldn't have had access to cereals, chocolate bars, biscuits etc. etc.
Eat fat to lose fat: more and more studies are showing that our bodies need fat in order to lose fat. So don't be scared about eating nuts, avocados, coconut oil and other healthy fats.
Throw out any preconceptions of what you think a meal should look like: when I first started eating clean I was still trying to make my dinners look like my old dinners which is not a good idea. My advice, eat what you want and don't worry about any weird combinations. Yesterday for lunch I had a really small sweet potato, some avocado, a small handful of cashews, cherry tomatoes and 2 slices of bacon followed by a little melon. Lots of vegetables, slow releasing carbohydrates and a little bacon (I was at the boyfriends...). I sometimes snack on chicken if I'm hungry and a lady I follow on Instagram frequently uploads photos of her in the car munching on a sweet potato! If its healthy and you're hungry, eat it, don't worry about the fact it doesn't look like the snacks everyone around you might be eating. The fact is yours will be more nutritious and fill you up much much more.
Dinners were the biggest adjustment for me, which I why I recommend taking a little time to...
Get creative!: there are some amazing clean recipes out there. There are clean eating magazines, cook books (I just pre ordered my copy of Gwyneth Paltrow's new cook book) and a myriad of clean eating bloggers. I really rate Instagram for this, I've found so many new recipe ideas from the healthy people I follow.
Don't obsess: my motto is failing to prepare is preparing to fail, but there are times when you just have to relax and go with the flow. Easter is a prime example, I'm not denying that my boyfriend has inherited all but one of my Easter treats but I don't need them and I know I will only feel guilty if I eat them and over indulge. Besides, I'd much rather have raw, or dark organic chocolate than Cadburys anything. However at Sunday lunch I did have a creme brûlée and a slither of lemon meringue (both beautifully home made by Dans mum). I didn't over eat and I didn't regret anything. You must make allowances and realise that there are times when it's OK to do so. One bad meal won't make you fat, like one good meal won't make you skinny. If you're eating well and doing some exercise, indulging once in a while and can even be good for you!
Eat often and never skip a meal: I hate it when I hear people say they don't have time for breakfast, it's a bullshit excuse. If you drive to work, make a smoothie and drink it on the way and if you don't have time to make anything make it the night before! There's nothing stopping you from sticking some yoghurt and fruit in a jar and eating it at your desk or on the train or wherever you go. I snack often and if I miss my afternoon snack I find it extremely hard when I'm making my dinner to stick to my original plan! Eating often staves of hunger and keeps your will power strong!
Clean living is more than just eating well: there is a whole culture to this. Think mottos such as 'strong is the new skinny' & 'skinny girls look good in clothes but fit girls look good naked'. People are realising everyday that being healthy is more important than looking skinny in a bikini. It's about treating your body and mind well, building a positive body image and supporting others around you to do the same, limiting any exposure to negativity in your life and striving to be the best version of yourself you can be. I really again recommend Instagram for this. I use my IG account for my food and fitness pictures and follow mostly people who do the same. There is a great support network out there of ladies (and men) who are all on the same journey and have lots of advice to give. They often refer to others as their 'fitfam' and people are very good at interacting with each other and will often do their best to answer any questions you might have so don't be scared to comment on any photos your curious about. This isnot just about people trying to lose weight, there is also a great network of girls and guys that used to suffer from eating disorders who are trying to gain muscle and become healthy and strong again. All you have to do is search #progresspic on Instagram and you'll be immediately encouraged!
So I hope this has painted a good over all picture of the clean living lifestyle. There are some beautiful natural sources of foods out there. Get creative and make your own mueslis or granolas, your own granola bars and other snacks and always use real food. I'm going to be making my own chocolate this week! Healthy doesn't have to mean boring and you'll learn to appreciate good food more than ever.
I appreciate that a change like this can be difficult for most so as a starter tip I recommend that instead of cutting things out, spend a week or two bringing more good things in. Then swap your snacks or make dinner your clean meal of the day until you think you're ready to jump in head first. As you begin to bring more and more healthy things in, the unhealthy things should drop off over time. If you're struggling with giving up bad carbohydrates, I recommend sweet potatoes as a transition. I use them (probably more than I should) to make sweet potato crisps, chips, wedges and I sometimes have my chilli on top of them too.
For snacks, think carrot/cucumber and hummus, apple with peanut butter, nuts, roast chicken, peppers, dark chocolate, Greek yoghurt (the proper kind not Greek 'style' yoghurt which is often loaded with sweeteners and sugar), melon and other fruits of course.
For breakfasts think smoothies, home made cereals, make porridge properly - the kind without the extra sugar and season it yourself with cinnamon, agave nectar, good quality maple syrup or honey, fruits and nuts.
For lunches think salads with fresh vegetables, meat and nuts, or home made wraps or even better- last nights leftovers! I've posted a few photos of foods I've eaten below to try and give you all more of an idea!
What I find crazy is that so many of the foods available to us today are so far removed from their original source and as this happens the food gets cheaper and cheaper! It's so bizarre when you consider the cost of production but it's because the ingredients are cheaper to produce and hold no nutritional value.So that's something to think about - read your ingredients list. If there's a word you don't recognise, look it up and see what it is!
So I hope I've covered everything you need to know about clean eating and if anyone has any questions just comment below and I'll do my best to answer them. If anyone's curious about supplements - I wouldn't worry about anything like this until you're comfortable eating clean. They're typically to enhance an already good diet into a great one. So I hope I've managed to portray the image that this is an ongoing process, there's no magic pill you've just got to get on with it and work towards whatever goals you have. Being healthy should be a priority in your life but not one can make it happen but you.
Frozen banana with spinachand almond milk topped with home made muesli and a drizzle of honey.
Also these are delicious with spicy chicken, spring onion and feta - but you'll need a bigger potato!
Home made spring rolls - these are veggie but can also try with prawns or chicken. Dipping sauce is sweet chilli (not clean but I don't mind!) can also dip in home made satay sauce. mmm...
Salad with peppers, tomatoes,avacado, cashews
Chia pudding topped with pomegranate, mango, kiwi and coconut
Porridge cooked with water topped with banana, pumpkin seeds, blueberries, cinnamon and honey.
Almond milk blended with frozen banana and raw cacao powder to make thick chocolate milk topped with home made meusli.
3 ginger tea (Pukka tea) with 22g raw chocolate and raspberries, blueberries and fresh coconut
Corn tortilla topped with peppers,onion, tomatoes and eggs
Porridge cooked with almond milk and topped with banana, peanut butter and cacao nibs
Melted dark chocolate set in a cupcake case topped with peanut butter and more dark chocolate
Raspberries and blueberries blended with almond milk to make strawberry milk topped with home made muesli and more fruit
Plain omelette with tobasco with lightly steamed veggies. Very clean!
My weird lunch this weekend: 2 x bacon, avacado, tomatoes, cashews and a tiny sweet potato with some melon (only one section of that trio)
Todays lunch at work (doesn't look very appealing I know but I wanted to demonstrate a typical days lunch! Chilli I pulled out of the freezer last night and some cherry tomatoes. I have not been food shopping yet!
