Clean Eating 101

What does eating clean mean? 

THREE METHODS FOR EATING CLEAN

METHOD 1
There are many people simply looking to remove the chemicals from their diets and bodies, and therefore  eat clean. Their focus is NOT on losing weight, but on general health.They avoid processed foods of all kinds, yet eat only when the need arises or three times per day.

METHOD 2
(I believe this is the most common/popular method at the moment)

1. Eat  Lots Of Plants – Eat food that is straight from nature. (Some people say “as close to the way nature made it as possible”. But I think that leaves too much wiggle room – in my humble opinion) Eat mostly foods that are off a tree, bush, plant or vine, and you’ve pretty much got it covered. The idea is to stay away from anything that humans (food corporations) have altered in any way.
2. Include Meats - Eat meats that are whole and straight from the butcher. Don’t buy pre-packaged meat products because you never know what’s in them. When possible, buy whole meats and grind them yourself. You’d be surprised what’s in ground turkey meat! You can also select a few turkey breasts and ask that the butcher grind them for you. Many butchers are more than willing to accommodate.
3. Enjoy Grains - Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, whole wheat and other whole grains.(For a list of foods to stock your pantry with, check out this list.)
4. Read Labels I don’t know how many breads I’ve picked up at the store that say they are whole grain. But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour!
5. Eat Fewer Ingredients. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. If you find a “mystery ingredient” such as “spices”, contact the company! Ask them what they consider to be spices. If it’s anything other than honest-to-goodness herbs and spices, avoid it! And remember, if you can’t pronounce it, it probably shouldn’t go into your body.
6. Eat 5-6 small meals per day. This may seem like a lot at first. But remember, you are eating smaller portions. If you really have a hard time with this, prepare your regular three meals and a snack for the day, and divide lunch and dinner in half. You’ve instantly got 6 small meals!

METHOD 3
There is also another method of eating 3 regular meals and squeezing in 1 snack for a total of 4 meals. You eat every four hours instead of every 2-3. This concept is from Jillian Michaels and the theory behind it is that if you eat every 2-3 hours, your insulin stays continuously spiked and you end up with a higher chance of diabetes.

I have no idea if this is actually the case. I’m simply supplying information for you to consider. Do what feels right for you. The Gracious Pantry does not endorse one method over another.

ONE OF THE QUESTIONS I GET ALL THE TIME IS “what are your must have items?”

So I have put together a small list of my favorite items in no particular order!

VITAMINS

Prior to embarking on this fitness journey, I did not take vitamins. I have always heard about the benefits specially if you do not eat enough vegetables and fruits but it simply was not my thing. When I decided to go natural one of the main things I was instructed to add to my diet was vitamins. So I did! It turns out that For me, GNC Women’s Ultra Mega was a great fit! I have not gotten as sick as I usually do, but that could be because of  combination of things including vitamins. I do take them everyday and have seen my nails, and hair grow alot. So should you run and buy vitamins? No. Check with your doctor first and if he recommends it you should try it! Specially if you have some type of immune deficiency like I do. CHECK WITH YOUR DOCTOR! Remember this works for me, you have to find what works for you!

SUPPLEMENTARY SHAKES

I started drinking supplementary shakes because it was a quick way to get going during the mornings. I mix the powder with fruits and juice, water or almond milk it is very tasty! Makes my life easy when I am lazy and I need a quick meal. I have tried a number of shakes and natural shakes with no protein are my favorite. However, I enjoy the protein because it has helped me build muscle mass! So should you go and buy all the protein powder to make shakes? No. You should test them. GNC sells the protein shakes I take and have sample versions you can try before investing $$$. Shakeology has to be order through the website. If you are interested let me know and I can get you hooked up with a discount!

VEGETABLES AND FRUITS

I can vegetables all day, every day, and be absolutely happy about it! So ofcourse I have lots of veggies. A week’s worth of vegetables costs me about $30 from the local market. After buying your goods make sure you cook for the week and prepare your meals, this will initially be very time consuming but once you are done, you will be done for the week! Should you go and buy lots of veggies and fruits for your weekly meals? ABSOLUTELY!

WATER

This may seem like a no brainer but you need to drink a lot of water on a daily basis. You should drink half your body weight in ounces of water. If you weight 100 lbs then you should drink 50 oz of water a day! I love to flavor it with lemon! And word on the street is, that it is very beneficial for your body! I am not expert so ask your doctor!

Clean eating may feel a bit overwhelming at first, especially if you have a lot of changes to make. My advice is to take baby steps. Make little changes every day and don’t beat yourself up if you make mistakes. We all do. Just realize that it’s what you do the majority of them time that counts.

If you need a little more general information, here are some more ideas to help get you started.

Please share your thoughts and keep us updated on your progress! Follow us on ig: @iAmHealthyFit