Basics of Clean Eating:
Eating clean involves not only choosing the right foods to eat but also avoiding all of the junk foods and processed foods that are so readily available. The keys to good health and proper nutrition are in the following principles:
- Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and seeds.
- Avoid processed foods: Processed foods are any food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, don’t put that food in your shopping basket.
- Eliminate refined sugar. Refined sugar provides nothing but calories. Other sweeteners can be used, but with all the good foods you add to your diet, refined sugar really has very little place in the eating clean plan.
- Eat five or six small meals a day. By eating smaller meals throughout the day you can help rev up your metabolism and reduce the chance that you’ll eat some Funyuns rather than that whole grain cracker with nut butter and strawberries. You never get so hungry on this plan that you’ll feel deprived or feel the need to cheat.
- Cook your own meals. Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautéing to make satisfying, delicious meals your family will love.
- Combine protein with carbs. When you do snack or eat a meal, make sure that meal is balanced. For the most satisfaction from your diet, and so you’ll be less tempted to eat junk food, combine protein with carbs or carbs and fat. This simple act will fuel your body and quash hunger pangs.
If you don’t have time to make a smoothie or don’t own a blender a good alternative is this yummy little bottle of heaven! I believe it cost around $5. So it actually comes out a little cheaper than making your own. Super good! Just make sure that all the ingredients are clean!!!
The Healthy Housewife 🙂
While I’m doing my 7 day juice cleanse I will be refraining from a long list of stuff..
- T.V. (minus my yoga video)
- Internet (sadly including my blog)
- Anything and everything on my iPhone (phone calls, texting, playing games, internet, etc)
- Chewing any food; except for cucumbers
- All medicine; I am currently not on any prescriptions but I have been taking OTC pain relievers for my wisdom teeth coming in.
Almost everything on this list will be a huge challenge for me. But everything on this list is also unnecessary. I need to fully focus on myself. So for a week I am going to hang out in my pajamas, read some books, drink a lot of juice, and do some yoga. I feel that in order for me to fully cleanse myself I must find inner peace and simply be happy being alone. I focus too much on everything else in life and not enough on myself. I am cleansing my body, mind, and soul.
I will have 3 juices, 3 cucumbers, and a gallon of water daily. I choose to eat because last time I got really bad headaches and was unable to exercise, plus it is a lot cheaper than having 6 juices a day. Cucumbers are very filling and when I haven’t ate anything all day they are heavenly! The juices are my “meals” and the cucumbers are my snack. I will be “eating” 6 times a day, which is more than I eat now. Doing a juice cleanse can become quite expensive so I am only using recipes that have a few ingredients. During the week I will have 3 different juices. One being super green! (If you have followed me you know that I have yet to fully be okay with how green juices taste!!)
Instead of going to our local farmer’s market we decided to see how much it would cost to go to a “regular” store. I have heard the excuse that the reason someone choose not to eat clean is because they are not close to a farmer’s market or organic store… Also the big excise still stands that “it is too expensive to eat unprocessed food”. Now I know everyone has different budgets and lifestyles and I don’t expect everyone to do 100% unprocessed… I know I still have some trouble with eating 100% unprocessed because honestly processed foods are easier and quicker to fix. The goal is to simply make a lot of small steps towards a fully clean lifestyle.
As I said before our budget for food before clean eating was $300 a month, which comes out to $75 a week for 2 adults. My goal is to keep it there or under. For the second week I have kept my budget! This time even better than last!
Our menu plan is a total of 6 juices, 4 smoothies, 4 different snack, and 4 meals. You can find the full list here. We use juices and smoothies as meal replacements and we also normally have leftovers from our meals.
Our total was…..
Right on budget! We shopped at Wal-Mart this week. The prices for things other than fruits and veggies are so much cheaper. Still just as unprocessed as the organic store. Not to excited about the quality of the fruits and veggies so next week I will buy my produce at the farmers market and everything else probably at the commissary here on base.
Now time to post some “Yummyness Approved” recipes!!!
The Healthy Housewife 🙂
I have cooked some meals that get my stamp of yummyness for sure! I have been a little slack posting the recipes on here. As soon as we finish shopping, going to the doggie park, and play some tennis I will post my recipe for hummus and Black-Eyed Pea Stew. Both are so good!!! I am also trying a couple new juices and adding a couple smoothies to our diet! I am very excited about that because I LOVE my juices!!!!! ;). I am hoping to add a few green smoothies to our diet… If anyone has any suggestions to some I would love to hear!!! I am a weirdo about something tasting “too green”, my taste buds haven’t evolved too much yet where I can stomach SUPER green juices or smoothies.
I am seriously in love with “Honest Tea”! So yummy!!!! I am also a long time lover of yogurt and greek yogurt is 1000 times yummier and more filling than regular yogurt. Not to mention it is clean and natural! I added a couple pinches of chia seeds to my yogurt and I got full and stayed full for a while. You can find my post about the benefits of chia seeds here.
The Healthy Housewife 🙂