12 Tips for Eating Clean

In honor of the new year, here are twelve clean-eating tips… well really, since this is a lifestyle thing, they are for every year after that too!

1. Eat clean as much as possible – When at a grocery store, shop the outside aisles and stray to the inside aisles for beans and whole grains, such as oats and rice (and don’t forget the barley, quinoa, buckwheat, and couscous too).
2. Avoid the horrible hungries! Eat small, clean meals, about every 1 ½ to 3 hours to even out your blood sugar and energy levels. Slow down when eating to be both mentally and physically satisfied by your food. Don’t skip a meal, it slows your metabolism and sets you up for over-doing it later.
3. Stay hydrated! We very often mistake thirst for hunger. Drink water as much as possible; it keeps your metabolism revved up and helps mobilize fat stores. It also helps perk you up; studies have shown that as little as 2% dehydration—which you won’t even notice—can reduce strength significantly.
4. Be Prepared! Pack your cooler and have it with you. Carry some clean snacks with you in your purse or car in case of emergencies. Bring some water to keep hydrated.
5. Cook in bulk and live on leftovers! This saves sooo much time.
6. Eat for Volume – Still hungry? Eat high-water-content foods that are low in calories to fill your belly. These include: salads, low-sodium soups, crushed ice and frozen treats, veggies, some fruits (melon, berries), rice cakes, “puffed” grain cereals, and whole grains such as rice and oatmeal cooked with extra water.
7. Be aware of everything you put in your mouth – Wish it didn’t but… it ALL counts, even drinks, even condiments! Read food labels carefully. There are sometimes lots of extra sodium and refined sugars in condiments, sauces, and salad dressings. Remember to take note of serving sizes!
8. Get creative and experiment – Take the time to find tastes and spices you like. It’s easy to fall back on fast-foods and pre-packaged meals if you get bored with what you are eating. To stick to a clean diet, it is key to find tastes you like so you can enjoy eating.
9. Shop for local produce – I was astounded to read that one quarter of the fuel consumed in the United States is used to support the production and transportation of our food chain! YIKES. Go green!
10. If you can’t shop local, shop organic – Research shows that fruits and vegetables raised organically contain more antioxidants. The theory is that the plants need to struggle more for their survival and develop more natural defenses against disease. Also, sustainable farming practices support a healthier planet. Less pesticides used is always a good thing.
11. Eat clean, snack clean, cheat clean – When you want to indulge try a clean snack or desert. They can taste just as good. If you can’t do clean, try a lesser-evil option. And if you want to go all out, pick your favorite to make sure it is worth it. Slow down and savor every last bite!
12. Keep track of your progress -  Try keeping a food journal so you can see where and when you tend to stray. Weigh yourself often to observe overall trends but don’t worry about a pound or two in daily fluctuations. To track your weight most accurately, weigh yourself first thing in the morning.

Happy eating in the New Year!!!

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