Clean Eating Guidelines

Ok, so here’s where we start really getting into things…..

Clean eatingIt’s time for you to familiarise yourself with the real food, clean eating guidelines. These guidelines have been developed after many years of intensive study in the field of nutrition looking at both past and current national and international dietary guidelines, analysis of all the current ‘on trend’ diets including paleo, sugar free, vegan, vegetarian, fat free, carb free…..etc, but most importantly these guidelines have been developed through extensive ‘practical’ experience working with heaps of individuals like yourself who just needed to reboot their system by cutting out the crap and focus on increasing the intake of fuels that actually nourish and nurture our bodies rather than slow them down. I know this way of eating works having seen countless transformations in both myself and my clients through the adoption of the real food, clean eating guidelines listed below.

WarningWord of warning…..Some of the concepts introduced here might raise a few eyebrows particularly for those who have been raised in the ‘fat free’ era where fat has been demonised and adolished from our diets due to links with cardiovascular and metabolic issues (which by the way is based on some very flawed research conducted in the 70s), but trust me it will all make sense when I dive into the ‘hows’ and ‘whys’ of different foods and nutrients in the ‘Real Food Reboot’ program. For now, just take my word for it.

I have kept the eating guide super simple. It focuses on nutrient dense, real foods that provide an array of essential vitamins, minerals, fatty acids, and the energy you need to get through the day. It avoids foods and ingredients that are highly processed or refined, or that contain inflammatory and potentially health-damaging compounds. Eating this way means you don’t need to count calories or exercise strict portion control; instead you just learn to listen to your body and build a healthy relationship with food.

What we are aiming for:

  • Eat plenty of: vegetables, grass-fed meats, good fats, eggs, nuts and seeds
  • Eat some of: fruits, legumes and grains, dairy (if tolerated)
  • Eat little of: unrefined sugars, starchy vegetables like potatoes
  • Avoid: Refined sugar, white bread, white rice and wheat pasta….basically, the white stuff.

I want you to shift your mindset, steering away from the traditional mindset of what you have to cut out in order to improve your health and wellbeing (a mindset of lack) to focussing instead on what delicious and nutritious ingredients you can add into your diet to nourish and nurture your body (a mindset of abundance).

It is so important to cultivate feelings of excitement about what new and exciting foods you can add into your diet rather than focusing on what you need to avoid for optimal health for this way of life to be sustainable.

Become a fan of the concept of ‘crowding out’. That is the concept of fully loading our bellies with good quality, nutritious ingredients from the ‘healthful’ list, which will leave you a whole lot less tempted to reach for foods that are best avoided.

So what foods can we load up on for optimal health…..check out our ‘HEALTHFUL FOODS’ list below.

‘HEALTHFUL’ FOODS

  • Lots of fresh, seasonal vegetables
  • Fresh or frozen fruit (limited to 1 serve per day during the ‘reset’ phase) – berries are great!
  • Good quality grass fed meats, poultry, eggs, fish and other sustainable seafood
  • Nuts and seeds (all types)
  • Healthy fats and oils, including ghee, avocados, coconut oil, butter, olive oil etc
  • Herbs, spices, sea salt, vinegar and some condiments (look out for added sugar)
  • Water (loads of it), herbal teas, infused water (lemon, lime, berries)
  • Legumes (if tolerated)

These are the foods that should be filling your plate, crowding out the less desirable ‘test’ and ‘no go’ options outlined below.

‘TEST’ FOODS

  • Dairy
  • Grains
  • Caffeine and Alcohol

These foods can cause inflammation and gut irritation in some people, so they are best to be ‘tested’ on an individual basis.

Some individuals cannot tolerate them at all, others can tolerate them in small quantities and for others they are not affected at all (lucky buggers!). You won’t know until you test yourself without these foods and then slowly reintroduce them one at a time into your diet.

During our coaching sessions and online programs you will also learn more about how to prepare these ‘test foods’ to make them more digestible and ‘useful’ for your body. Simple techniques that will change how your body responds to these foods. By cutting these ‘test foods’ out and then reintroducing them one by one you are allowing yourself to create a personalised eating framework specific for you and your body. A framework for good health.

‘NO GO’ FOODS

  • Added sugar or artificial sweeteners including ready made fruit juices and soft drinks
  • Processed foods (e.g. cookies, pasta, bread, fried foods)
  • Vegetable and hydrogenated oils/fats (canola, sunflower, peanut etc)

These foods are a definite ‘no go’. We know from all the research available at the present time that these foods provide nothing but harm to our healthfulness, so from here on in say goodbye to the following foods and hello to improved health. It will be hard initially but you can do it.

The choice is yours…..

Every mouthful we put into our system is a CHOICE. Most choices you make will hopefully be great and will take you in the right direction to achieve optimal health however there will enviably be those choices that aren’t that fantastic along the way, as old habits die hard. The important thing to remember is to not beat yourself up if some of the less desirable ingredients make it into your diet. Remember food is about pleasure, not oppression.

The aim is to be mindful of how you feel when you eat certain products and eat more of those ingredients that make you feel well, and less of those that have the opposite effect. Stressing out or feeling guilty about your food choices will do more damage than the poor choice in the first place, so acknowledge the choice may not have been the wisest one, learn from it and move on. Don’t dwell on it.

If you are focused on achieving a whole food diet the majority of the time, your body will thank you for it and encourage you to stay on the right track!

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We specialise in individual health coaching, community health initiatives and corporate wellness programs tailored to the needs of our clients. Whatever your health and wellness goals, we will provide you with the tools to achieve them.
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