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Clean Eating means making a change and that begins with the way you shop. Keep in mind, there won't be a clean substitute for everything you're accustomed to eating and some things will have to change but that's what it's all about, CHANGE for a healthier lifestyle. It's about cooking with REAL food. (think apples, oranges, zucchini, chicken breasts, seafood, herbs & spices and any other real food item).

Start eating clean by shopping clean. Slowly replace the boxed processed foods, snacks, white rice and refined sugars with clean foods. There will be a day of reckoning when you will have to purge your pantry, refrigerator and freezer of all "unclean" foods but this can be done as you replace the unwanted with the desirables.

Shopping 101

Your new shopping mantra: "Shop the perimeter -- Shop the Rainbow"

Avoid the aisles, almost all clean foods are on the perimeter. If you have to venture down an aisle for grains or spices, grab and go!

  • Begin with the produce section filling up your cart with as many fruits and vegetable you think you could possible eat in a week.
  • Next pick up lean meats with as little processing as possible
  • then the dairy section.  
  • Go in with a plan! Make a grocery list. Remember, the first trip will be bigger so budget accordingly.

Clean Staples

Remember: Fuel - Build - Boost – Fuel with fruits/veggies, Build with lean protein, and Boost with whole grains

  • Grains to Grab: Quinoa, Brown Rice, Barley, Farro, and Oats
  • Budget Friendly Beans: Garbanzo beans (chickpeas), Black beans, Kidney beans, Pinto beans, and Navy beans. **Read the label for hidden sugar! Many canned varieties have added sugar**
  • Dairy Darlings: Almond Milk, Rice Milk
  • Oh Nuts!: Almonds (plain), Hazelnuts, Walnuts, Pecans
  • Sweetness: Honey, liquid Stevia, Maple Syrup **in moderation of course!**
  • Whole Wheat Flour: Replace white flour with whole wheat

Avoid Bland and Boring: Whole foods are actually delicious on their own but our taste buds have been jaded over the years with sodium, refined sugars and processed foods so to spice up your clean meals add the following herbs and spices:

Spice It Up

Basil powerful antioxidant, high in vitamins A & K, potassium & manganese.

Cloves manganese, omega 3 fatty acids, reduces joint inflammation, antioxidants

Cumin – antioxidants, iron, manganese

Rosemaryanti-inflammatory and terpenes which block free radical development

Oregano the Super Spice - antioxidant, lutein, beta-carotene, iron, fiber, calcium, vitamin C & A, and omega-3 fatty acids

Nutmegcalcium, potassium, magnesium, phosphorus, Vitamins A & C, reduce blood pressure, antioxidant

ParsleyVitamin C, iron, calcium, potassium, antioxidants, and folate

Tarragon beta carotene and potassium

Sage anti-inflammatory agents and antioxidants

Thyme Vitamin K, manganese, antibacterial

It will take a bit of getting used to but in time your taste buds will adapt and you will experience the full flavor of eating clean. Like all journeys, it begins with a first step.

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