"EATING CLEAN" (#1)

        Before I start, I will like to let you know that I am not a nutritionist nor a medical professional or scholar of any type. All the info I'm putting here is what I've learned from the internet. I have seen lots of information online and I only pick out what works for me. So its more or less my opinion on each topic I treat on this blog.

Eating clean is a good way to refresh your eating habits: it's about eating more of the best and healthiest options in each of the food groups and eating less of the not-so-healthy ones. That means embracing foods like vegetables, fruits and whole grains, plus healthy proteins and fats.

Dr. Axe says; "If you’re active, about 40 percent of your calories should come from carbs, another 30 percent from protein and another 30 percent from fat in general — this has the added benefit of helping prevent arteriosclerosis. Some people may consume a greater percentage of healthy fats if the goal is to become a fat burner. If you’re really trying to pack on some muscle, you may need more grams of protein per day as well" He goes further to say "Are you afraid of fats? If so, you’re not alone. Fat in foods has been vilified in America for the past few decades, as low-fat and non-fat foods became the norm, and we were told that a low-fat diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told".

Below is a list he gives us of healthy fats we should consume:

Crazy huh? you need fat to burn fat. But that is true.

Remember, your body needs fat. If you keep it out of your diet for too long, you will become depleted in the essential micro nutrients and you'll open the door to disease -- whatever you are most susceptible to. Eat fat. Just choose the right one. Unsaturated fats, sometimes called “healthy” fats, are necessary energy-dense macronutrients responsible for improving blood cholesterol levels, reducing inflammation and facilitating stable heart rhythms, among other functions. Categorized as either monounsaturated fats, such as olive oil and peanut oil, or polyunsaturated fats, such as those found in fish and flax seeds, unsaturated fats are a part of any healthy diet. Depriving the body of unsaturated fats leads to many negative effects.

Below is a list of of things i got from the Eating Clean Magazine  to help you succeed on your eating clean journey.

1. Eat five to six times a day: Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.
2. Choose organic whenever possible: If your budget limits you, make meat, eggs, dairy and the Dirty Dozen your organic priorities.
3. Drink at least two liters of water a day:
4. Get label savvy: Clean foods contain just one or two ingredients. Any product with a long ingredient list is human-made and not considered clean.
5. Avoid processed and refined foods: This includes white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead.
6. Know thy enemies: Steer clear of anything high in trans fats, anything fried or anything high in sugar. Avoid preservatives, color additives and toxic binders, stabilizers, emulsifiers and fat replacers.
7. Consume healthy fats: Aim to have essential fatty acids, or EFAs, every day.
8. Learn about portion sizes: Work towards eating within them.
9. Reduce your carbon footprint: Eat produce that is seasonal and local. It is less taxing on your wallet and our environment.
10. Shop with a conscience: Consume humanely raised local meats and ocean-friendly seafood.
11. Slow down and savor: Never rush through a meal. Food tastes best when savored. Enjoy every bite!
12. Take it to go: Pack a cooler for work or outings so you always have clean eats on the go.
13. Make it a family affair: Food is a social glue that should be shared with loved ones. Improve the quality of your family’s life along with your own.

This is it for "Eating Clean"(#1). In the subsequent post, we will get more information on good nutrition and how to go about it. Hope you learned something helpful.

Xoxo...Determined Chick