Clean Eating Cookbook Chapter 2 Part 2

Ever wonder what food are not so good for you? Well according to the Clean Eating Cookbook Chapter 2, here are a couple of things to consider when ditching food that does not fit the standards of clean eating.

1.Conventionally Grown Produce – consider cutting out conventionally grown fruits and vegetables, which are contaminated by chemical fertilizers and pesticides. However, you DO NOT have to eat organic to eat clean. Remember to wash your produce well, and choose hormone, steroid, and antibiotic-free meats, eggs, and dairy products whenever possible.

You should consider buying certain organic produce, these recommendations include:

  • Apples, Bell peppers, Celery, Cherry Tomatoes, Collard Greens, Cucumbers
  • Grapes, Hot peppers, Kale, Nectarines (imported), Peaches, Potatoes, Spinach
  • Strawberries and Zucchini

2. Processed FoodsDITCH processed foods. This is an essential Clean Eating rule, and following it should be one of the first steps that you take to a healthier life(15). So what counts as processed food? A very simple definition is “it’s anything with unrecognizable ingredients on the label” (15). This includes food additives – stuff that is put into food to alter or enhance its flavor, texture, color, shelf life, and even nutritional value.

Processed Foods include:

  • Acids (citric, fumaric, lactic, malic, tartaric), Antibiotics, Anticaking agents
  • Antifoaming agents, Artificial flavors, Artificial sweeteners, Chemicals
  • Dyes, Emulsifiers, Flavor enhancers (such as monosodium glutamate)
  • Hormones (i.e., rBGH), Humectants (keeps processed foods moist and prevents dried foods from drying out too much)
  • Preservatives, Propellants, Salt, Stabilizers, Steroids, Sugar, Thickeners
  • and many more additives.

3. Refined Sugar – this is nothing but empty calories, which not only packs on the pounds but also damages your health.

4. Refined Grains – this includes white flour.

5. Trans Fats and Saturated Fats – Trans Fats are completely artificial -meaning they are not found in nature. Saturated fats (think butter and lard) are more of a gray area because you can occasionally consume them in very small quantities (Teicholz 2007)(17).

Here is a list of Specific Foods to Cut from your Diet:

  • Beverages: energy drinks; fruit cocktails, drinks, and bottled juices; sodas; sweetened or creamy coffee drinks.
  • Condiments: full-fat mayonnaise; most store-bought sauces, dressings, and marinades.
  • Dairy products: butter, hard cheeses
  • Fried Foods, including French fries
  • Frozen Foods: breakfasts, dinners, pizza, snacks
  • Hydrogenated oils
  • Meats: bacon; fatty cuts of beef; ground beef; ham; hamburgers; hot dogs; most lamb; processed deli meats, sausages
  • Palm oil
  • Pastries: cakes; cookies; donuts; pies; snack cakes
  • Pizza
  • Refined grains: white breads; pasta; and rice
  • Salty snacks: chips, crackers
  • Stick margarine
  • Sugary breakfast cereals
  • Sweets: candy, ice cream, marshmallow spread, milk chocolate

This seems like a pretty hefty list. And if definitely will cause some intentional changes, but shifting your eating to focusing on food that does not come in a package has helped, at least me, make this transition. The biggest thing I am trying to give up is Pizza. I have a deep love for pizza. However, I have been researching healthy pizza recipes. Needless to say, because I am transitioning to Clean Eating I am a recovering Pizzaholic 🙂

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