In recent times, clean eating has become more than the norm. For one thing, people are trying to keep up with their dietary plans outlook. Edging out causes and culprits affiliated with unhealthy, unbalanced, and junk food eating behaviors. Above all, a clean and healthy eating lifestyle has some good points. It’s a balanced diet that focuses on whole grains, to begin with.
Plus fruits & vegetables, healthy fats, and protein. Whereas, diet plans range from 1200-1800 calories. Essentially, which is the low end of calories to sustain energy, satisfy hunger, and help weight loss. After all, clean and healthy eating can not only boost your health but also help you appreciate foods’ natural flavors. So, what Is Clean Eating all about?
Generally speaking, clean eating doesn’t have anything to do with food being clean or dirty. Or even, it doesn’t conclude the fact that your house is neither in order nor you are not equally clean. Important to realize, it simply involves choosing minimally processed, real foods that provide maximal nutritional benefits.
The main idea is to consume foods that are as close to their natural state as possible. In other words, selecting ethical and sustainable foods is also a part of clean eating. With this in mind, healthy eating involves choosing less processed foods. In addition to those ethically raised, and rich in naturally occurring nutrients.
The Benefits of Clean Eating to Body Health
Fad diets come and go. One diet will extol the benefits of cutting fat, and then the next big thing comes along claiming the exact opposite. So, you wouldn’t be mistaken for thinking that clean eating is just another trend that’ll eventually fall out of favor. Clean eating allows you to take back control of what you put into your body.
Therefore, it isn’t a diet, but rather a style of eating that emphasizes the quality of the foods you eat, not how much you eat or when you eat. In fact, clean eating isn’t even a new concept. Long before the days of processed foods, pesticides, hormones, and GMOs, people ate food directly from the source with minimal processing — that is outside of cooking.
High-quality, whole, and ideally organic foods replace those covered in pesticides, engineered, or produced in massive factories. Why? The highly-processed foods that line the shelves of your local grocery store are loaded with calories, added sugars, and ingredients that only scientists can pronounce, yet lack many beneficial nutrients.
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These foods are linked to obesity and low energy levels. As well as an increased risk of diabetes, heart disease, and in some cases, cancer. Many of these low-quality foods are also treated with pesticides or contain genetically modified ingredients, both of which carry potential health risks — not to mention a significant environmental toll.
Clean eating nourishes your body with healthy and nutrient-dense foods, such as vegetables, fruits, nuts, legumes, extra virgin olive oil, grass-fed meats, and hormone-free dairy. Consistently, eating clean foods fills your body with plentiful vitamins.
In addition to minerals, high-quality protein, and healthy fats. In the end, which improves heart and brain health, as well as assists with weight management. Building a stronger immune system and increasing energy levels, among other benefits. Equally important, it also supports sustainable agriculture and environmentally sound food practices.
The Best Methods For Clean Eating
As an example, consider your focus on the best and topmost 7 serotonin-rich foods. Such as eggs, turkey, tofu, pineapple, salmon, nuts and seeds, and cheese. Equally important, adapt to your new clean eating lifestyle easily by cooking at home. With fresh ingredients, that way you know what’s going on in your food.
As you advance and make clean eating into a lifestyle you will be able to eat out with the confidence to pick the healthy restaurants and the right foods off the menu. Below are the best options to consider in the clean eating dietary plan.
1. Read and Understand Labels
Although clean eating is based on whole, fresh foods, certain types of packaged foods can be included, such as packaged vegetables, nuts, and meat. However, it’s important to read labels to make sure there aren’t any preservatives, added sugars, or unhealthy fats.
For instance, many nuts are roasted in vegetable oil, which can expose them to heat-related damage. It’s best to eat raw nuts — or roast them on your own at a low temperature. Additionally, pre-washed salad mixes can save time but may harbor additives — especially in the salad dressing that’s often included.
2. Avoid Processed Foods
Processed foods are directly opposed to the clean eating lifestyle, as they’ve been modified from their natural state. Most processed items have lost some of their fiber and nutrients but gained sugar, chemicals, or other ingredients.
What’s more, processed foods have been linked to body inflammation and an increased risk of heart disease. Even if unhealthy ingredients aren’t added to these goods, they still lack many of the benefits provided by whole foods. Eating clean involves avoiding processed foods as much as possible.
3. Clean Eating via Vegetable and Fruits
Undeniably, vegetables and fruits are super healthy. They’re loaded with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage.
In fact, many large observational studies link high fruit and vegetable intake to a reduced risk of illnesses like cancer and heart disease. Fresh vegetables and fruits are ideal for clean eating, as most can be consumed raw immediately after picking and washing.
Choosing organic produce can help you take clean eating one step further by reducing pesticide exposure and potentially boosting your health.
4. Spreads and Vegetable Oils
Forthwith, vegetable oils and margarine don’t meet the criteria for clean eating. For starters, they’re produced via chemical extraction, making them highly processed. Some oils also contain high levels of omega-6 fat linoleic acid. Studies in animals and isolated cells suggest that it increases inflammation. Which, potentially raises your risk of weight gain and heart disease.
Although clean eating discourages all vegetable oils and spreads, it’s important to eat a moderate amount of healthy fats. These include fatty fish, nuts, and avocados. If you can’t avoid vegetable oils completely, choose olive oil.
5. Packaged Snack Foods
You should steer clear of packaged snack foods if you’re trying to eat clean. Crackers, granola bars, muffins, and similar snack foods typically contain refined grains, sugar, vegetable oils, and other unhealthy ingredients.
These processed foods provide little nutritional value. To avoid grabbing these items when you get hungry between meals, make sure to have healthy snacks on hand. Good options include nuts, leafy green vegetables, and fruits. These foods are tasty, rich in nutrients, and may help protect against disease.
Additional Best Practices You Should Know
That said, clean eating is not a strategy for losing weight. So, if you’re attempting to lose weight, don’t let the “clean” label give you a false sense of security when deciding what to put on your plate. First, get rid of any foods in your house that aren’t clean. Of course, this means anything that is packaged, like potato chips.
Clean eating emphasizes fresh, nutritious, and minimally processed foods. Secondly, once you’ve cleared your kitchen of these foods, go grocery shopping for clean and healthy foods. Where possible buy organic (the dirty dozen) **that will help you get started and stay on track.
Throwing out any and all sodas, juices, and other sugary drinks is an essential step to take in the clean eating process. Make sure you are only hydrating your body with water, coconut water. And, if you find plain water boring and want to add a little bit of flavor to your days, drink some tea (without sugar!). Or rather, add some fruit to your water. Make a Smoothie.
Most Contaminated:
- Peaches
- Apples
- Sweet Bell Peppers
- Celery
- Nectarines
- Strawberries
- Cherries
- Pears
- Grapes (Imported)
- Spinach
- Lettuce
- Potatoes
Least Contaminated
- Onions
- Avocado
- Sweet Corn (Frozen)
- Pineapples
- Mango
- Asparagus
- Sweet Peas (Frozen)
- Kiwi Fruit
- Bananas
- Cabbage
- Broccoli
- Papaya
One of the best ways to introduce healthy eating into your diet is to start off small. Try replacing your breakfast or daily snack with a smoothie instead.
Packed with vitamins, nutrients, and minerals that are essential for your body means you can’t go wrong. As a matter of fact, cooking at home is the best form of clean eating. Especially, when you’re starting out on a clean eating plan.
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It’s also very therapeutic to help the flow of serotonin. So to say, which is responsible for regulating our moods, social behavior, appetite, and digestion. In addition, you’ll get quality sleep, memory refresh, and sexual function.
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Important Note:
According to psycom, you’ve probably heard of serotonin before but can’t say exactly what it is and how it works. So let’s start there. Why Is Serotonin Called The Happy Chemical? This is one of those oversimplifications that stick.
The real story is, there’s a connection between serotonin and mood, but it’s kind of like the chicken and the egg. Scientists are not sure if low levels of serotonin can cause depression; or if depression can cause low levels of serotonin. The easiest way to think about it is that serotonin is a chemical communicator that carries signals from one part of the brain to another.
It’s kind of the busybody of your whole body. It has a big role in consciousness, attention, cognition, and emotion; but it regulates a bunch of other systems throughout your body too. It’s usually referred to as a neurotransmitter — because it’s a messenger of information between neurons.
But, serotonin pulls double duty as a hormone, a chemical released into the bloodstream. Basically, that helps send messages to and fro various body parts, including the gut and blood platelets.
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