After two weeks of living on bourbon and donuts (okay, fine. Two and a half.) I decided it was time to kick myself into healthy gear. Pulled out favorite fresh veggies, drizzled with sesame oil, rice vinegar and a kiss coconut aminos. And reminded myself that fast food doesn’t have to come from a drive thru.

Clean Eating

A brief guide to clean eating for better health

Intermittent Fasting

I know we said no diets or fads, however intermittent fasting is more about when you eat rather than what you eat.

Free From

There are many benefits in cutting out two often highly processed types of food. let's take a look.

Top Clean-Eating Dos and Don’ts

Do

Cook as much at home as possible.

Make time to prep ingredients in advance.

Make a shopping list organised according to the flow of the supermarket.  This will make your trip more efficient.

Hydrate on water and low-calorie drinks throughout the day. Aim for about 8 to 10 cups per day. (Remember fruits and vegetables do count toward your daily fluids).

Plan in advance if you are eating out at a restaurant.

Stay focused on your healthy eating goals.

Dont

Eat large portions.  It’s fine to make extra if you’re saving half for later—just don’t overdo it.

Dial up for the take-away.

Get duped by foods labeled “organic” or “GMO-free”—they are still junk food!

Avoid carbs entirely—you need them to help provide energy for workouts. Just choose the right ones.


Eat Well Guide

In addition to the Shopping List below click on the image to view a larger version of the Eat Well Guide.

Clean Eating Shopping List

Here is a basic list of some clean eating foods

Produce

Avocado
Tomatoes
Spinach
Cucumber
Asapagus
Carrots
Courgette
Lettuce
Bell Peppers
Onion
Cabbage
Broccoli
Garlic
Parsely
Basil
Berries
Fruits (Apples, Pears, Lemons, Bananas)
Ginger

Meat, Fish & Dairy

Chicken Breast
Skinless Chicken Thighs
Eggs
Plain Yoghurt
Greek Yoghurt
Salmon
Trout
Sea Bass
Almond Milk
Soya Milk
Almond Butter

Nuts & Seeds

Almonds
Walnuts
Seasame Seeds
Chia sees
Flaxseed
Tahnini
Quinoa
Chickpeas
Pumpkin Seeds

Spices

Cinnamon
Black Pepper
Crushed Red Pepper
Rosemary
Thyme
Oregano

Oils

Olive Oil
Coconut Oil
Honey Vinegar
Sun-dried Tomato Paste
Balsamic vinegar

Other

Tzatziki
Hummus
Olives
Sun-dried Tomatoes
Oats