Kerri Bauer Health and Fitness: Clean Eating

I get so many people who want to eat clean but don't know where to start. How many servings a day! What is a complex carb? Whats a healthy fat? So hopefully this will clear the air just a bit!

This is just an intro. I host a clean eating group every month and Id love to have you join. I share recipes, meal plans, and education. The best thing you can do is educate yourself! This will give you a good idea of what to eat and when!

What is it? This IS EATING CLEAN! Do this year round for steady, healthy weight loss. Here's why: when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate) is permitted in limited amounts. Unhealthy sugars and fats are not recommended.

Eat whole foods

This one is pretty straightforward -- instead of a banana nut muffin, eat a banana and some nuts! The primary principle of eating clean is to replace processed foods with fresh and natural foods. To me, this means foods that haven't had anything added to them, and haven't had anything valuable taken away.

So, even if you're not growing quinoa in your back yard, you can buy this whole grain in the bulk section of your market, or in a box, where the only ingredient is quinoa, and only quinoa.

How it works:
Follow the eat clean principles as listed below

What to do:

Eat more- eat six small meals each day.
Eat breakfast every day, within an hour of rising.
Eat a combination of lean protein (Shakeology, Egg whites, lean turkey) and complex carbs (Apples, plums, berries, pears, tomatoes) at each meal
Eat sufficient (two to three servings) healthy fats (Flaxseed, nuts and seeds, nut butters) every day.
Carry a cooler packed with clean foods each day.
Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
Adhere to proper portion sizes.

What to Avoid:

Avoid all over-processed foods, particularly white flour and sugar.
Avoid all chemically charge foods.
Avoid foods containing preservatives.
Avoid artificial sugars.
Avoid artificial foods such as processed cheese slices.
Avoid saturated and trans fats.
Avoid sugar loaded beverages, including colas and juices.
Avoid or do your best to limit alcohol intake.
Avoid all calorie dense foods containing little or no nutritional value (donuts, frozen waffles, potato chips). I call these anti-foods.
Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day. A portion is:

1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates:
2-4 portions each day. A portion is:
1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein
6 portions each day. A portion is:

1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
1 scant handful of raw, unsalted nuts (also a healthy fat)
2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
1 palm sized portion of lean meats
good quality, sugar- and chemical- free protein powder (hemp, soy or whey).