Hey, you made it to Week #10 – The Clean Eating Challenge. Clean Eating is a refreshing approach to buying and preparing food. What better time to start then right now?!
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Learn to make clean eating meal choices like Paleo Jar Salads and DIY Oatmeal Breakfast Cups as you journey through this particular intentional health challenge.
I gathered from my research that Clean Eating means something differently to each person. The best part of this challenge is you can decide for yourself how specific you would like to be with your food. It’s your health challenge!
Clean Eating Challenge
- Define Clean Eating
- Clean Eating Guidelines
- 6 Tips to Successful Clean Eating
- Commonly asked Questions
- Challenge: prepare and eat clean this week
What is Cleaning Eating?
It’s a term referring to “eating foods and consuming drinks that are wholesome and unrefined.” The concept or label of clean eating has been around for roughly ten years or so.
You’ll find controversy over the specifics of clean food or what is “allowed”. I am not going to get into making rules for this challenge. I will keep it simple and not police every food or drink you chose to consume.
Try your best to follow the guidelines and decide ahead of time what this looks like for you on a daily basis.
Clean Eating for myself means trying to eat mostly organic ingredients with little to no processing. I recommend following the recommendations called the Dirty Dozen and Clean Fifteen. It just helps the consumer to know which vegetables/fruit to buy organic.
Keep in mind, you’re striving for better health, so feed your body accordingly.
Guidelines for Clean Eating
- Consume 2-4 servings of vegetables daily
- Consume 1-2 servings of fruit daily
- Purchase meat products without preservatives
- Purchase grass-fed /free-range meat products
- Food that is not refined (no white flours, white sugars, white rice)
- Consume seeds and nuts
- Avoid artificial colors & sweeteners
- Avoid artificial flavors and flavor enhancers
- Look for meat grown without hormones, antibiotics, and pesticides.
- Avoid artificial fillers and additives
- Look for the GMO free label
- Consume whole grains
Basically, eat your food as close to how it was raised or grown as possible. Ingredients like sugar and fillers are hard to identify in our food. They also may be omitted from product labels.
You’ll just need to use caution when ordering items from a box or bag. A few items come to mind like boxed rice and even grain free flour, read the labels carefully. When you buy canned pumpkin, make sure the only ingredient is pumpkin.
Kitchen Appliance to Encourage Clean Eating: Instant Pot Max 6 Quart Multi-use Electric Pressure Cooker with 15psi Pressure Cooking, Sous Vide, Auto Steam Release Control and Touch Screen
6 Tips for Successful Clean Eating
- Shop the outside of the grocery store.
- Avoid “diet” foods and drinks
- Eat the rainbow with vegetables.
- Stock your pantry, fridge and freezer with healthy choices
- Menu plan for success.
- Think nutrient density and nutrition
Excellent for Making Smoothies: Vitamix Explorian Blender, Professional-Grade, 64 oz. Low-Profile Container, Black – 65542 (Refurbished)
It’s amazing how that as a society we complain about being sick or struggle with disease, yet we aren’t willing to change our menu. What if we all took the Clean Eating Challenge and aimed to consume nutrient dense food.
“76% of Americans do not get enough fruit in their diet, 87% are not eating enough servings of vegetables.” Source: Lisa Valente
I encourage you to eat more vegetables! Here are two posts on how to make that a reality for you and your family.
Commonly Asked Questions
Q. Can I eat grain?
Yes. Chose grains that are wholesome and not refined. Whole organic oats are a great choice.
Q. Is clean eating considered a “diet trend?”
No. It’s a way of making cleaner choices for the food and drink you consume. You might lose weight or maintain a healthier weight due to not consuming refined flours and sugars.
Q. Do I need to “Eat Clean” 100% of the time?
No. I think it’s a good goal to strive for and not necessarily think about “cheating”. However if you follow the 80/20 rule your body will definitely benefit. Eat clean, nutrient dense food 80% of the time and you’ll feel great!
Q. What kind of “clean” drinks should I include?
Water is an excellent choice! You can’t go wrong with a daily intake of purified water. Herbal teas and green teas are beneficial to our body too.
Q. Should I continue on my medication?
Yes. Please do not “clean up” any medications your doctor has you currently taking, see your doctor before discontinuing meds.
Q. Is buying and eating clean food more expense?
No. Shop around. Visit your local food co-op to buy items in bulk. Last year I saved over $1000. on grocery bills, just by buying some food & personal products online through Thrive Market.
Q. What age is recommended for clean eating?
All ages! It doesn’t matter your age, just start today.
Do you Accept the Clean Eating Challenge?
Accept the challenge to eat clean this week. Download the FREE Food Journal below to help you with recording and reflecting on your daily choices.
Share your challenge one of 4 ways; by commenting below, commenting on my Facebook page, Instagram page or email me your acceptance. Use #accept21weekhealthchallenge on your social media comments.
Pursing Better Health Together,