So what’s all this talk about eating clean? Well, I’ve noticed my clothes are feeling a little snug and I’m pretty sure all my summer clothes didn’t shrink. And, as I’ve mentioned before I was hoping my 25th year would be my fittest year. So with that goal still in mind, I really need to tighten up the reigns on my eating habits. I feel as though my workout goals are spot on and I’ve been really motivated lately with strength training and HIIT but being sedentary all day at work and eating whatever I want just isn’t cutting it – especially when it’s a known fact that the way you look is 10% genetics, 10% training, and 80% nutrition.
After skimming through Tosca Reno’s Eat-Clean Diet Recharged, I’ve taken a few tips from her to help me get me started. I plan to make sure I have a lean protein/complex carbs at every meal and 2-3 servings of healthy fats everyday, plus keep track of my fruit, veggie and water intake. I also want to limit white flour, white sugar, processed foods and added sugars. I don’t think what I eat now is bad by any means, but I don’t really pay attention to my protein/complex carb intake and I’m thinking that might be the reason I’m constantly hungry.
So to start things out right yesterday morning I had a nice clean eating breakfast. Plain oats made with water, cinnamon, and 2 drops of liquid stevia. Topped with ground flaxseed and berries.
There wasn’t much protein in this so 1 serving of almonds ended up being my mid-morning snack.
For lunch I munched on a TJ’s low carb wrap with a mock tuna salad- Goddess Garbanzos from E,D&BV, fresh basil, and greens. Of course more berries were consumed as well.
For a mid afternoon snack I finished off my last Fig Greek Yogurt. This was probably the least clean item I ate all day as it has a substantial amount of sugar, but alas, all the sug comes from milk, fruit, or fruit juice; plus this little container has 11g of protein so really it wasn’t the most terrible choice ever.
Dinner was a remake of last night’s Zucchini Rice Bowl only this time I added squash and kale and left out the edamame.
And post dinner I had a snack of almonds, 1/2 banana, and berries.
So my beloved 4th of July fav was missed, but as you can see I put the left over berries to good use yesterday in my first day of cleaner eating.
Also since drinks are an important part of clean eating as well: I drank one cup of black iced coffee and downed water consistently throughout the day (probably about 2-3 liters). Overall, I think I did a pretty good job at sticking with my clean eating goals and today I plan to continue the trend. Wish me luck!
Have you heard of clean eating before? If so, what does it mean to you?
It means a lot of things to me but one of the most important principles is trying to consistently eat whole foods in their most natural state free of refined flour and sugar, artificial sweeteners, added chemicals and unhealthy fats.
Want to learn more about clean eating? Check out these links:
Jenn’s interview with Tosca over at Fit Bottomed Girls
Chocolate Covered Bananas Recipe from Eat-Clean Diet Recharged
Have a happy feels like Tuesday, but it’s actually Wednesday day! 
-Brittany
Brittany Mullins, HHC
{ 35 comments… read them below or add one }
For me, it’s mostly about avoiding the processed, boxed-foods as much as possible.
I can absolutely relate to this post. I used to always, always be hungry, (seemingly) no matter what I ate! I started journaling my foods and I noticed patterns with my sugary/white snacks– they seemed to activate my hunger rather than satiate me. Your idea to get the pro/carb combo is spot on, and that’s something I try to remember when I’m feeling confused or unsatisfied with my food/diet. Pro/carb combo plus a little healthy fat for satiety seems to the winner for me!
I think to me it’s eating things in their natural state, as you said. I fail at this most days, but I do best when I have a fridge full of fresh fruits and veggies. My downfall is dessert!
Looks like a great day of eats
I LOVE the Clean Eating Magazine, but I got the first Clean Eating book and didn’t really like the layout or how much it relied on protein powders for the phases of the diet.
BUT – I love the idea of “eating clean”, and I’m trying to do something similar!
My jeans are tighter lately, too, so I’m just trying to clean up my diet a bit and cut back on the desserts.
That’s really interesting… I wonder if that’s why I’m “always hungry” too.
“Clean eating” for me I guess means eating 3 solid meals a day, and maybe 1 snack. And it’s all very macrobiotic
I should probably be doing this for the next 2 weeks to make sure I’m in top shape for my wedding!
(p.s. I gained a few pounds this winter too… but summer is always a good time to lose them. I always crave salad and fruit in the summer!)
I have been trying to eat very clean lately. I think like you yogurt is the biggest NONE clean eating food item that I consume with in the day. I you will be amazed how much better you feel.. I just put the EAT CLEAN recharged book on hold at the library..hoping to read that soon to not do it all, but take away bits and pieces of it. I have lost 116 lbs following weightwatchers, but only since January have I been following clean eating..and I am down another 10lbs…
its funny because i recently got Tosca’s Eat Clean Diet Cookbook yet havent taken time to look through it yet! uno what i’ll be doing today!!
clean is one of the most clever ways to describe healthy eating. we ALL could use tips from that woman, or at least tips for YOU <3 <3
I don’t see clean living as a “diet” I see it as a lifestyle. I have changed what I eat, more fruits, veggies, less meat, no artificial colors or preservatives, no high frustose anything. When you do the last few it sort of forces you to eat cleaner. I go through phases of “its time to eat and I’m not even hungry, but I know if I don’t I’ll be starving later” to feeling like all I do is eat all day cause I’m really hungry. I think that’s normal. Our bodies don’t run exactly the same everyday. We just need to make better choices … fruit over chocolate (99% of the time)
I have heard of clean eating, and I try, for the most part to apply the principles to my everyday life. I’m not strict with it (in culinary school, it is hard to be!) but I love the idea of eating natural, unprocessed foods, proper portions, eating proper ratios of macronutrients, and at multiple times per day to stay full!
xo
Kris
It’s amazing how much better I feel (and look) when I really nail down my diet and cut out processed foods/white flour/white sugar. It’s not always easy, but it’s so worth it.
I think cutting out processed food from my diet has made such a difference. I feel so much more vibrant and healthy. Your plates of food looked amazing. Such fresh food and beautiful colors!
I love eating clean and I can pretty much reiterate a lot of what the comments are saying here. I have been trying to figure out how many actual cups/ servings of fruits and veggies I am eating like you say you are. You sound like you are really trying to listen to your body with the protein/complex carbs things. I hope it works!
That all looks very yummy. What’s mock tuna salad? Sorry if that’s a stupid question lol : )
Hi Tia. That’s not a stupid question at all! Mock tuna salad is a salad made with
chickpeas that has a similar consistency and flavor as regular tuna
salad only it’s vegetarian.
I definitely agree with YOUR views about clean eating but I absolutely think it also has a lot of negative connotations associated with it; usually in the form of fasting or ultimate deprivation. I don’t really believe anyone can eat perfectly “clean” and be truly happy. All WHOLE foods serve a purpose!!
I think clean eating is a great way to go. One trick that has helped me is to think about where the food I’m about to eat came from. If I can’t identify the source, I probably shouldn’t eat it! e.g. Hmm…do I have any idea where cheezits came from? NO! But a peach? Tree! Make sense? It sounds silly, but it works.
I’m also trying to watch my portion sizes and snacking. I eat mostly healthy stuff but I tend to overeat on even healthy stuff. Like prunes. Seriously, I love them and can pack away a ton in one sitting but a serving size is just 5 prunes!
Anyway, good luck with your goal!
Clean eating for me is my way of life!! Basically to use food as fuel, and to feed your body with clean Nutritious things and not crap!! All in all it makes you feel better and look better. Honestly clean eating tastes better than any fast food junk.
Thanks for the great info and the links — will have to check those out.
When I think of clean eating, I think about how my body feels just as much as I think about how the food is processed. So how do I feel after eating Fage Greek yogurt with strawberries (which I just had) versus a handful of cookies? The difference is so clear. I feel clean when I eat healthier fare. And the less I eat processed stuff, the more I crave that clean feeling.
I agree with you on the definition of clean eating. I will admit though that I don’t really practice it at all. I definitely subscribed to it more when I was losing weight a couple of years ago but I found I became almost obsessed and it ruled my life. Now I’m in more of an all things in moderation phase. Yes it would probably be better for my health if I never ate these things, but cutting them out completely makes me feel deprived so I’d rather have them in little bits and not feel stressed. I think it’s a to each your own kind of thing. I’ve always admired people who can eat entirely clean and be happy and sane, but sadly it just doesn’t work for me.
Clean Eating Magazine is my saving grace. I cook almost every single meal in these magazines, which helps me to eat clean, healthful meals all month long!!!
Wow, your clean eating looks so incredible! You make clean eating look super indulgent!
you know, i don’t pay attention to my protein/complex carb intake either, maybe that’s why i’m usually hungry as well. think i totally need to look into this – thanks! i always forget to stay hydrated – another thing i need to not forget about, and HIIT = the best! i used to do HIIT with running to improve my speed when i was training for the half marathon – it was super tough and i didn’t like it very much (because it kicked my booty. ah ha ha!), but it did make me a little faster and stronger. dan’s been helping me out with a new strength training routine, i love it the most. don’t know why i never thought to switch stuff up every other session and try a few new things – guess i got stuck in a rut. eating well, working out (cardio, HIIT, and weights), and taking care of yourself will get you to your fittest yet, Brittany! it’s a combination for success!
your srirachaed zucchini bowl looks delightful & delicious – totally gonna have to try that out with all the csa zucchinis. and i need to try out that ED&BV chickers recipe, too – it looks gloriously good & perfect for summer wraps.
I think we do pretty well with clean eating. I try to make most things from scratch and we eat a lot in it’s natural state. I love reading about this so I will be checking out the links! Thank you for sharing!
I paged through that same book a few months ago, and Tosca really inspired me to clean up my eating too. To me, Clean Eating means eating whole foods that don’t come in a package, free of added sugars and unpronounceable ingredients. Clean Eating magazine is the favorite of all my subscriptions:)
Clean eating….I think I’m pretty solid about eating locally, what’s in season and all that feel-good-fuzzy stuff, but honestly, I tend to take it to extremes. I know that I feel better when I’m avoiding processed food, but I think that I mentally stress more than I need to about making sure that everything I consume is ethically and environmentally sound (as well as good for me). I guess it all comes down to the hallowed concept of balance.
Many people misuse the term “clean” eating and think that everything outside of that “clean” diet is dirty and avoid it like the plague. I think that true clean eating is enjoying good, whole, natural foods, and making that your main meal, but allowing yourself bits of indulgences so that you can persist with your “clean” diet for a lifetime.
I definitely need to eat cleaner. For the most part I eat healthy, but I still eat too many processed foods and consume too many artificial sweeteners. When I think of “clean eating,” I think of plant-based foods eaten whole or prepared yourself using natural ingredients. It’s the “preparing yourself” part I have a hard time with because I hate preparing anything myself. I guess I need to start tolerating it.
I gotta say that your zucchini rice bowl looks divine!! And thanks for the links!
I recently found your blog and I love it! I used to eat a lot of “bird food” during my first year of college, hehe. Anyway, clean eating to me is the only way to eat, in my opinion. Since I’ve weaned myself off of eating tons of processed stuff, I find it hard to go back to that kind of “food”. I usually end up getting a horrible stomach ache if I do try to eat it :[
Question – You said you were trying to incorporate lean protein into every meal ala Clean Eating but you took the edamame out of your rice bowl for this dinner. Isn’t that really the only source of protein that was in your rice bowl to begin with? Just curious…I am trying to get better about being satisfied with smaller portions but eating something like that would seem to me like a side dish instead of a meal. Not because I need meat, because I am primarily vegetarian, but I just feel like I would want SOMETHING in there…baked tofu, seitan, piece of fish, something like that.
After reading In Defense of Food, Omnivores Dilemma and Animal, Vegetable, Miracle about 2 years ago I began a serious change in my eating. It is still a work in progress, but I eat about 80% less meat than I did before and then only organic and preferably locally raised, tons more veggies, local fruit, I belonged to a CSA for 2 summers before I moved out of Philadelphia, tons of water and homemade iced tea and NO soda (regular or diet). Like I said, a work in progress but I feel 10 million times better than when every shopping trip included 5 bottles of soda and 3 bags of Doritos and 2 pints of icecream! Still haven’t lost any weight, but I feel better and that’s what is really important to me.
Hi Tina. Good point- I probably should have mentioned that I ate some of the leftover mock tuna salad with the zucchini bowl for protein.
I’m a clean eater 90% of the time…protein powder is my downfall. But I’m getting better at that and switching to raw, unprocessed blends.
I too, spent most of my 20′s being hungry all the time. I couldn’t figure out why because I was monitoring my calorie intake, and according to my height and age, I was eating the correct amount to maintain my weight. Thus, I spent most of those years hungry, unhappy, but at (or close to) my ideal weight.
At one point I got sick of living this way and started to research different diets. The ones that made the most sense to me was a combination of the Paleo Diet and Doug Kaufman’s Phase 1 diet.
I noticed that as I incorporated more protein in my diet, and eliminated “white” foods (potatoes, bread, pasta, corn) and anything processed that I felt more satisfied, and less prone to “bingeing”.
When I was on a low fat, low protein, high carb diet, I usually ended up bingeing once a month, after which I would punish myself by exercising twice as hard the next day.
In my case, I feel that I definitely had a sugar addiction (not just added sugar, also to the hidden sugars in food). Cutting out processed foods, corn syrup and the like has been like a miracle to me!
I have finally lost and kept off the “last 10 lbs” and thankfully no longer feel tortured by hunger all day long.
To me, clean eating doesn’t involve a macro ratio — it’s simply not a way of eating that appeals to me or has ever felt necessary. But that doesn’t mean I don’t look for overall balance as my days go by. Fats, complex carbs, proteins — they all have to be present in what I eat. My food cravings are variable, but ultimately, they always encourage me to eat all of those macronutrients sufficiently!
Clean eating, to me, means really simple food, prepared simply and from good ingredients.
Oh! Also, have you tried blackstrap molasses for the anemia? I was anemic all through high school, and it really helped me. Just a thought. Have an awesome Sunday, sweetie!
I really like the concept of clean eating. I know I adhere to it 100% of the time, but I always feel better when I do!