Clean Eating for Weightloss & Health

Do you suffer from high cholesterol, hypertension, constipation or depression? Do you want to reduce your risk of diabetes and heart disease? Are you trying to lose weight? The key to these health benefits and weight loss is a concept called clean eating. Eating foods that are in their most natural state, nutrient dense and not processed form the foundation for optimal health and the added benefit of weight loss.

Clean eating requires a little bit of planning and preparation but the benefits of better health and weight loss are well worth the effort. After 30 days of clean eating, you will see not only weight loss but you will feel more energetic, less depressed, have clearer skin and shiner hair! The saying "You Are What You Eat," is definitely true.

How do you get started on clean eating? Follow these steps to begin your journey.

1. Begin by eliminating soda from your diet. Do this slowly. Begin by decreasing your intake each day, with the goal of totally eliminating soda from your diet in 30 days. This is key in obtaining better health and losing weight.
2. Eat mini meals every 2-3 hours. The idea is to keep your blood sugar stable and avoid binging. Eating a small portion of food every few hours, revs up your metabolism and helps your body to convert what you eat into energy more effectively. This strategy will help you in your weight loss goals.
3. Begin incorporating the clean food concept into your diet.

A. Add whole grains and legumes such as 100% whole wheat bread, brown rice
and beans. Eliminate processed foods that have added sugar and white flour.
B. Add fruits and vegetables to each mini meal.
C. Eat lean, grass fed meat and free range poultry.
D. Drink lots of water throughout the day.
E. Eat low-fat cheese, milk, Greek yogurt.

A very, small sample of clean eating categories and foods are listed below. These choices will help you lose weight and obtain better health. For more information on clean eating, check out Tosca Reno, the leading expert on clean eating and author of The Eat-Clean Diet.

Vegetables: Asparagus, Broccoli, Bell Peppers, Green Beans, Spinach, Sweet Potatoes, Garlic, Celery, Squash, Cucumbers, Eggplant and Avocados.

Fruits: Apples, bananas, blueberries, blackberries, strawberries, kiwi, lemon, limes, papaya, raisins, watermelon

Dairy: Eggs, Low fat cheese, milk, Greek yogurt

Grains: Brown rice, barley, Quinoa, Oats and Millet

Nuts & Seeds: Flaxseed, Almonds, Walnuts, Sunflower seeds

Beans & Legumes: Black beans, Chickpeas, Pinto beans, Navy beans and Soybeans

Chicken, Turkey, Lamb, Lean grain fed beef, Cod, Halibut, Salmon, Tuna, Shrimp