Award winning actress Gwyneth Paltrow has been in the news lately espousing the ‘clean eating’ movement. Looking into the matter we think that she might just be right. Clean eating is healthy eating.
Gwyneth Paltrow want you to ‘eat clean’? That’s fabulous – but what exactly does that mean? Ms. Paltrow might be talking to a camera about her latest idea that’ll tighten her skin and land her another contract, but the fact of the matter is that there’s no such thing as ‘clean eating’. Eating is a dirty business – if you’ve ever had a plate of ribs or even picked up an oil drenched olive you’ll know that consuming food is a messy business.
So what does Glwyneth want us to do? After reading about her thoughts we think that we might have some idea – and it’s not as crazy as the usual Hollywood diets that you see in the media.
Eating clean is just about as close to the Locovore movement as its possible to get – but with a healthy dose of paranoia about refining, processing and handling.
The approach is great – eat ‘real’ foods. Make your daily menu as close the natural world as possible. But it’s not always as easy as a film star would have you believe.
For many people who work 9 – 5 jobs living the ‘clean eating’ ideal may be difficult, but it simply requires a change in mind set. Give up on frozen and fast – choose fresh and fabulous.
So here are some rules to enjoy a great clean eating lifestyle.
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1. Choose Fresh Foods over Refined Foods
An easy way to tell what is good for you is to avoid anything in a box, bag, can, or package. Although there are some exceptions (like a bag of fresh green beans), the ‘clean food’ approach means that the majority of your foods should be fresh. It doesn’t matter if you don’t live near a market – the fresh vegetable aisle in your neighborhood grocery store is fine – just avoid frozen veg – its never the same once you cook it.
2. Whole Grains & Natural Sugars Are a Hearty Option
A great whole grain option like brown rice is almost always available. Others like millet, amaranth, and quinoa might be more difficult to get hold of – but there are always options. Beans and legumes are essential for heart health and are easy tom prepare as well. Clean natural sugars are also good. Try honey, maple syrup, and dehydrated sugar cane juice (delicious – if you can get hold of fresh sugarcane even better). These are all natural sweeteners consisting of antioxidants and are free of fat and cholesterol.
3. Stock Up on Protein
Try to up your protein intake at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein. Our suggestion – a breakfast burrito with eggs and cheese. Add salsa and you’ve got a great way to start the day.
4. Watch Your Salt and Sugar Consumption
This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients. However also keep an eye on the ingredients in fruit juices – they’re marketed as healthy but some contain even more sugar than that fizzy drink you’re trying to stay away from.
5. Eat Small
Five or six small meals a day is ideal. This usually means three main meals and two or three snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels at an optimum level.
6. Stick with Water
High calorie drinks like specialty coffees will put on the pounds and ruin your health. Avoid fizzy drinks and especially energy drinks – they’re packed with useless sugars. Water is the way to go. If your city has good tap water then get yourself a water bottle. We hate the idea of retail bottled water. It’s expensive and that plastic isn’t doing Mother Nature any good – and by the way there are no health benefits that you get. It’s just water.
7. The Walk of Life
Regular physical activity is great. Not only does it melt fat away and build muscle, it also keeps your heart, lungs, and bones healthy and strong. Give the couch a break and go for a walk – give the neighbourhood dogs something to bark at.
Eating Clean – A Beginners Guide
You will not go wrong if you stick to these types of foods.
- Fresh fruits and vegetables
- Dried legumes
- Nuts
- Farm-fresh eggs
- Minimally processed foods include:
- Unrefined grains, like whole wheat bread and pasta, popcorn, steel-cut oatmeal, quinoa, and brown rice
- Frozen fruits and vegetables
- Unprocessed meat; wild over pastured, pastured over grain-fed
- Hormone-free dairy
- Heart-healthy oils
It is also recommended that pesticide-free food is eaten – organic if you prefer, although this is usually not absolutely required – just make sure that you avoid food with added hormones or chemicals. It’s also important to note that eating clean doesn’t give you free reign to eat endless quantities. They may be healthy, but they still have calories. Eat till you feel full, no more.