#1 Healthy4LifeOnline - Clean Eating for Beginners: 75 Recipes and 21-Day Meal Plan for Healthy Living
  • Baum, Isadora (Author)
  • English (Publication Language)
  • 148 Pages - 08/17/2021 (Publication Date) - Rockridge Press (Publisher)
#2 Healthy4LifeOnline - Clean Eating Meal Prep: 6 Weekly Plans and 75 Recipes for Ready-to-Go Meals
  • Kyle MS RDN HCP, Emily (Author)
  • English (Publication Language)
  • 186 Pages - 01/12/2021 (Publication Date) - Rockridge Press (Publisher)
#3 Healthy4LifeOnline - Eating Clean For Dummies
  • For Dummies
  • Wright, Jonathan (Author)
  • English (Publication Language)
  • 416 Pages - 08/01/2016 (Publication Date) - For Dummies (Publisher)
#4 Healthy4LifeOnline - Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body
  • Houghton Mifflin Harcourt Publ
  • Valpone, Amie (Author)
  • English (Publication Language)
  • 400 Pages - 03/08/2016 (Publication Date) - Harvest (Publisher)
#5 Healthy4LifeOnline - The Clean 20: 20 Foods, 20 Days, Total Transformation
  • Hardcover Book
  • Smith M.D., Ian K. (Author)
  • English (Publication Language)
  • 272 Pages - 04/10/2018 (Publication Date) - St. Martin's Press (Publisher)

Clean Eating 

Making just a few simple changes in your daily diet can give long-term success. Not only is eating clean simple, but your reality will be a healthy mind, body, and soul. Eating clean is a lifestyle choice and can be easy…when you know how.  Simple, yet better choices will give you lowered inflammation, increased insulin sensitivity and a better carbohydrate tolerance. Not to mention your wallet will thank you as well.

Science has shown that simple choices such as fruits, vegetables, whole grains, lean meats or vegetarian protein sources, along with plenty of water and a limited intake of alcohol and caffeine, form a great foundation for a balanced diet

Clean Eating Simplified:  Eat Real Food

What is Clean Eating?

Eating clean is a simple and healthy approach to eating. In this clean-eating meal plan, you’ll find plenty of whole foods like fruits, vegetables, lean protein, whole grains and healthy fats. To clean up your diet, you’ll want to limit the number of refined grains, salt, alcohol and added sugars you eat.

A healthy lifestyle is meant to give your mind and body the physical and mental assets to live your life to the fullest. Living healthy is really living. It’s about finding a sustainable lifestyle, not making radical changes that are unrealistic for you, your family, your schedule or your interests. nutritional, and motivational elements in your life.

Minimally processed foods include:

  • Vegetables including all colors of the rainbow
  • Healthy Oils- like coconut, avocado, grapeseed and walnut
  • Unprocessed meat; wild over pastured, pastured over grain-fed
  • Fruit that’s in season and fresh
  • Hormone-free, grass-fed, pasture-raised dairy
  • Unrefined grains, like popcorn, steel-cut oatmeal, quinoa, amaranth, buckwheat and brown rice

Where do you start?

Eating Clean For Beginners: 8 Guidelines

  1. Cook your own food
  2. Read the nutrition labels
  3. Eat whole foods
  4. Avoid processed foods
  5. Eat well-balanced meals
  6. Limit sugar
  7. Eat 3-4 meals per day

Gut Health Is the Key to Overall Health

So many ailments are related to food. Most of what ails us is a result of inflammation.  Cutting down on things such as unhealthy fats, refined white sugars, and processed foods can also help contribute to healthy lifestyle changes leading to a healthier gut.

Healthy gut flora promotes:

  • normal GI function, protection from infection, regulates metabolism, assists in weight loss and comprises more than 70-80% of our immune system
  • Dysregulated gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease, celiacs disease, allergies and type 1/2 diabetes; bloating, gas, irregular elimination, inability to lose weight, fatigue, joint pain, and  inflammation

Some Rules to Live By:

  • Don’t eat sugar and avoid sugar-sweetened drinks
  • Eating more protein is a great long-term strategy
  • Cut processed carbs from your diet
  • Eat foods rich in fiber, especially viscous fiber
  • Workout or do something physical every day

Clean eating is the elimination of processed foods- including healthy foods that have been altered from their original state.

Remember: Eat Real, Eat Clean, Eat Simple.

Content Contributor: Mary G

Mary has a passion for learning about the human body, specializing in epigenetics. Blogging on multiple platforms, she loves to share the current research. More than research, she loves to be outdoors climbing, hiking and biking.

Fitness, health and supplements has been a life long passion for Mary, and she practices what she preaches by leading a healthy life lifting weights, kick boxing, eating healthy and maintaining a well balanced lifestyle. Mary is available for consultations and coaching, specializng in womens health issues.

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