Clean Eating Challenge #1

As promised I wrote up some guidelines for the Clean Eating Challenge, and came up with a list of 5 reasonable goals for us all to follow. Before I begin I wanted to ask one thing: Eliminate the word DIET from your vocabulary. I don't want you go on a diet, especially a strict one. Just saying the word diet, conjures up images of tasteless food, and restriction. Strict diets cause a yo-yo effect, and a good 80% of people who diet gain the weight back and must diet again. It's a questionably addictive cycle, and does nothing to encourage a healthy lifestyle. You are not on a diet, everything that you eat is your diet. Make it count.

1. Eat only whole foods

This is straight forward, eat real food. Full fat milk over 2 percent, whole wheat bread over white, brown rice, quinoa and amaranth over white rice. If buying packaged foods buy only brands with minimal ingredients i.e whole peeled tomatoes versus a canned sauce.

2. Limit sugar and unhealthy fats

No processed garbage, most of which contain white refined sugar or HFCS. Use natural sweeteners such as stevia, honey and real maple syrup.

I was pleased to find this healthy fats grocery list online, check it out!

Healthy Fats Grocery List

3. Eat often

This sounds simpler than it is. Try to aim for 5-6 meals a day. This should be roughly 3 main meals and 2-3 snacks. My family's schedule for years has been 8am, 10am, 12:30-1pm, 3pm, and 5:30-6:30pm for dinner. We have our off days, but in general we stick to this even while out and about.

4. Eat balanced meals

Include a lean protein, a healthy carbohydrate, and a healthy fat at every meal.

5. Don't drink your calories

Reach for water, herbal tea, and other clean drinks. Originally I was going to say that coffee was out, but upon further reading black coffee is considered Clean. A good tip here: The darker the roast the less caffeine, so if you want to minimize caffeine keep that in mind. No specialty coffee drinks or alcohol allowed. If you get bored, try coconut water, carrot juice, or fruit juice watered down with sparkling water.

 Down to business

I am setting the time-frame for this challenge to be between Sunday June 9, 2013 and Friday June 28, 2013, with one "cheat" day allotted per week. I will be posting recipes, logging my food and exercise, and will be encouraging you all to do the same. In general my Clean eating has been more of a love affair than a serious commitment, so if you see any mistakes on the blog or have anything to add please do!