How Can Clean Eating Improve Your Health and Wellbeing?
Greetings 4am Fitness Crew.
Please don’t get defensive, evasive, sensitive, or … (“color” in your interjections here). I am not suggesting some tectonic gastronomic shift. Nooo! This is a simple path to enhance your holistic wellness without sacrificing flavor or satiety or having to abandon the sensory intimacy of your culinary-culture space - your sacred gastronomy. And this brings me to the dateless paradoxical query; if evolution, creation, or something in-between (Yes, I am similarly confused – but let’s not linger) gifted us tastebuds, why are we often called to sacrifice this pleasure for healthy eating? Fortunately, the good news is, with wholesome, clean eating you can have your cake and eat it too – even though you might need to modify that idiom with a little less sugar, preservatives, and … Are you still with me? Good!
It is summer! The season of picturesque beach excursions, exciting days at the ballpark, exhilarating days at the amusement park, cookouts – lots of cookouts – too many cookouts. It is the season of outdoors - outdoor restaurants, outdoor music festivals, and outdoor film festivals. It is the season of celebrations and commemorations and graduations – and way too many invitations. And food!
The farmer’s market is bustling with excited tees and shorts patrons, oohing and aahing at the overflowing of colors, scents, and deliciousness of summer’s freshly picked bounty. The vegetables are more succulent, the fruits are juicier, and the ice cream .. Ok, I admit, ice cream is out of place in this sentence, but you can appreciate my excitement.
Summer is the season of wonderful adventure. It’s that time when with child-like profligacy we seek out the new, the divergent, even that enigmatic offbeat path. Summer, is that familiar cue to open our arms wide – emotionally and figuratively – and physically, for all your out-of-town guests. An exciting time. The new restaurant or the new menu at the old restaurant, the newly unveiled display at the museum, or a visit to a different state or country. It’s that time of year when we move to new homes and buy new vehicles and embark on new paths with our brides and bridegrooms. It is the season of discovery and renewal. And it might just be the best time to incorporate and elevate wholesome clean eating into your summertime of Holistic Wellness.
Clean Eating Defined
Clean eating is a nutritional approach that emphasizes consuming foods that are as close as possible to their natural state, without being overly processed or refined. According to some sources, since these foods are dense in nutrients (because they were grown/farmed – organically and sustainably) – and not overly “disturbed” by processing they may offer health benefits such as improving heart and brain health, boosting the immune system, increasing energy levels, and assisting with weight management, among other (benefits). Clean eating is label-free, as “they” have not found a way to commoditize it – yet. What that means is, we have this rare free space in the wellness sphere, where “they” are not incessantly shouting wellness salvation unscrupulously at us.
Consequently, the clean eating space is void of any officialdom and official definition, thereby facilitating the unthinkable confluence (within the wellness industry) of flexibility, rationality, sound science - and the freedom from the judgementalism and apocryphal deceit of diets and isms that border on fanatical condescending rage.
Some common examples of foods that are considered clean are fresh fruits and vegetables, whole grains, beans, nuts, seeds, dairy products, lean meats, and plant-based proteins. Clean eating may also involve choosing organic and seasonal foods when possible, limiting added sugars, and artificial additives, and flavoring instead with fresh spices and herbs.
You don’t have to eat the caveman diet – you are not a cave person - or the “Garden of Eden” diet. If even that is your belief system, I respectfully argue, you are not eating the genetic apple that poor Eve was beguiled to partake of. I know of people struggling to eat a diet that their ecosystem simply does not support. Remember, WHERE EVER YOU LIVE you can eat healthy, clean, and wholesome. There is no magic portion you need to pay exorbitantly for, from some “far away” ecosystem.
Clean eating is not a rigid diet that arrogantly discards entire food groups or requires perfection, but rather a flexible and balanced way of eating that can be adapted to individual preferences, culturescapes and changing needs.
How Clean Eating Looks on Your Plate
According to Harvard T.H. CHAN School of Public Health, this is what a clean, well-balanced plate of food should look like. Simple. Uncomplicated. Doable. Everyday.
Veggies and Fruits: ½ of your plate
Proteins: ¼ of your plate
Healthy Plant Oils: Moderation
Drinks: Lots of the good stuff – WATER
Why Eat Clean
“He who has health has hope, and he who has hope has everything.” ~Arabian proverb
Clean eating is stress-free eating. Clean eating is no-label eating. Clean eating is guru-free-influencer-free eating. “Magic Bullet” free eating. Every bite, every bowl, every plate - nutrient infusing, palate exciting, mood elevating, and body energizing from your ecological backyard. Mediterranean? Clean eating. West Indian? Clean Eating! Vegetarian? Clean Eating! Flexitarian? Clean Eating. Curry Chicken? Curry Tofu? You get the idea. Welcome to The Experience. The Happy Eating Experience.
Physical Health Benefits
Clean eating foods repair, restore and elevate our physical vitality.
Improve digestion and gut health
Reduce inflammation and chronic diseases
Enhance energy and mood
Better weight management and metabolism
Stronger immune system and skin health
Mental Health Benefits
Clean eating foods repair, restore, and elevates our emotional and mental vitality.
They provide nutrients that support brain function, such as omega-3 fatty acids, antioxidants, vitamins, and minerals.
They contain prebiotics, which nourish the good bacteria in your gut. A healthy gut microbiome is linked to lower levels of stress, anxiety, and depression.
Promotes clarity of thought and alertness.
Promotes creativity and problem-solving skills.
They are associated with fewer symptoms of depression and more positive moods, according to studies that compared whole foods and processed foods.
They can help prevent chronic diseases, such as diabetes and heart disease, which can affect brain health.
Environmental Benefits
Clean eating commences with sustainable farming and fishing. These proactive and reactive practices aim to protect and preserve the natural resources and biodiversity of our planet for today and for future generations. Some of the environmental benefits of sustainable farming and fishing are:
They reduce the pressure on wild fish stocks and prevent overfishing. Overfishing can lead to the collapse of marine ecosystems and the loss of valuable food sources.
They improve water quality and prevent pollution. Some aquaculture species, such as shellfish, can filter and clean the water they live in, removing excess nutrients and harmful substances. Sustainable farming methods also avoid the use of harmful chemicals and pesticides that can contaminate waterways.
They enhance biodiversity and habitat conservation. Sustainable farming and fishing respect the natural cycles and interactions of different species and ecosystems. They avoid practices that damage or destroy habitats, such as bottom trawling or deforestation. They also support the restoration of degraded habitats, such as shellfish beds or mangroves.
They mitigate climate change and reduce greenhouse gas emissions. Sustainable farming and fishing use renewable energy sources and efficient technologies that minimize their carbon footprint. They also sequester carbon in plants, soils, and oceans, reducing the amount of carbon dioxide in the atmosphere.
Economic Benefits
Clean eating is not only good for our physical and mental well-being but also for our economic well-being. Eating a balanced diet of fruits, vegetables, whole grains, lean protein, and healthy fats can help us save money on health care costs, reduce food waste, and boost our productivity and performance. A win-win. Here are some of the beneficial economic benefits of healthy eating:
Save money on health care costs by lowering our risk of developing chronic diseases such as obesity, diabetes, heart disease, and some cancers. These diseases can be costly to treat and manage and can also lead to disability and premature death – with an economic toll surging past $216 billion per year and causing in excess of $147 billion in lost productivity on the job.
Reduce food waste by planning our meals, buying only what we need, storing and preserving food properly, and using leftovers creatively. Food waste is a major environmental and economic problem, as about one-third of the food produced in the world is lost or wasted every year. This amounts to about $940 billion in economic losses and 8% of global greenhouse gas emissions.
Boost our productivity and performance by improving our brain function, memory, concentration, mood, and energy levels. Eating healthy can help us perform better at our tasks, learn new skills, solve problems, and cope with stress. It can also help avoid absenteeism due to illness or fatigue.
Eat Minimally Processed Foods
Minimally processed foods are foods that have undergone some changes to make them more convenient, safe, or appealing, but without significantly altering their nutritional value or adding artificial ingredients. Examples of minimally processed foods are fresh fruits and vegetables that are washed, cut, or peeled, such as baby carrots, apple slices, or salad greens; nuts that are roasted or salted, such as almonds, pistachios, or cashews; milk that is pasteurized or fortified, such as skim milk, soy milk or almond milk; and grains that are milled or rolled, such as oatmeal, brown rice or whole wheat bread. Minimally processed foods can be part of a healthy diet, as they retain most of the natural nutrients, flavors, and colors of the original foods.
Most of these foods don’t exactly qualify as “farm to table” – but that’s impossible as most of our “tables” are not close to farms. But there is no need to worry, as modern systems of preservation, refrigeration, transportation, and storage ensure we can eat our foods, wholesome and clean. However, some minimally processed foods may have added salt, sugar, or fat to enhance their taste or texture, so it is important to read the labels and choose wisely. We will look at labels further down.
Clean Eating and Minimally Processed Food List
“If you think wellness is expensive, try illness.” ~ Unknown
Most of these you are already enjoying
Clean Fruit: Organic suggested. Local if Possible. The list is not exhaustive. Apples, bananas, blueberries, blackberries, mangoes, frozen fruit (no sugar or additives added), can or bottled fruit (no sugar or additives added). Dried fruit (no sugar or additives added).
Clean Veggies: Organic Suggested. Local if Possible. The list is not exhaustive. Carrots, broccoli, corn, salsa, frozen veggies (no added salt or additives), bok choy, and fresh herbs.
Clean Dairy: Organic and Grass-Fed Suggested. Goat milk, cow’s milk, cheese, butter, yogurt – sugar-free suggested.
Clean Non-Diary Alternatives: Read labels. Sugar-Free Suggested. Almond milk, soy milk, oat milk, non-diary yogurt, vegan cheese.
Clean Meat Protein: Organic, Grass-Fed, Free-Range Suggested. Eggs, chicken, turkey, fresh and sustainably caught seafood.
Clean Plant-Based Proteins: Organic preferred. Read labels for minimally processed packaged and frozen products. The list is not exhaustive. Lentils, beans, legumes, quinoa, black eye peas, tofu, pumfu.
Clean Fats: In Moderation. Keep an eye out for added salt and sugar and other unnecessary “stuff”. Peanuts and peanut butter, nut butters, coconut, cocoa, olives. Seeds: Flax, pumpkin, hemp, sunflower, chia. Use the coffee grinder for seeds. Oils: Olive, avocado, flax, coconut, sesame, canola.
Clean Whole grains: Organic preferred. Read labels for added sugar and salt and all manner of unnecessary “stuff”. Black rice, brown rice, wild rice, whole-wheat pasta, whole-wheat bread, ancient grains, teff, air-popped popcorn, wholegrain cereals (read labels – watch for added sugar)
Clean Sweeteners: In Moderation. Maple syrup, raw sugar, honey, agave, date paste, and coconut sugar.
Clean beverages: Unsweetened. Water and seltzer, tea, coffee, coconut water, kombucha
Avoid Highly Processed Foods
If you want to improve your holistic well-being you should avoid highly processed foods as much as possible. Highly processed foods are foods that are ready to eat or heat, include additives, and contain little, if any, whole foods. They are linked to an increased risk of colorectal cancer, obesity, heart disease, and type 2 diabetes.
The “Keep To A Minimum” List
“The key to wellness is to accept personal responsibility for your health and wellbeing.” ~ Unknown
Breakfast cereals: Many breakfast cereals are made from refined grains that have been stripped of their fiber and nutrients. They may also contain added sugar, salt, artificial colors, and flavors. Some healthier alternatives are oatmeal, granola, muesli, or whole-grain cereals.
Snack bars: Snack bars may seem like a healthy option, but they often contain high amounts of sugar, fat, and calories. They may also have added preservatives, emulsifiers, and other chemicals to improve their texture and shelf life. Some healthier alternatives are nuts, seeds, dried fruits, or homemade bars.
Chips and crackers: Chips and crackers are usually made from refined flour and oil that have been fried or baked at high temperatures. They may also contain high amounts of salt, artificial flavors, and colors. Some healthier alternatives are popcorn, pretzels, rice cakes, or whole-grain crackers.
Cookies and cakes: Cookies and cakes are high in sugar, fat, and calories. They may also contain refined flour, eggs, butter, and other ingredients that can raise cholesterol levels. Some healthier alternatives are fresh fruits, yogurt, dark chocolate, or homemade cookies and cakes with less sugar and fat.
Soda and juice drinks: Soda and juice drinks are high in sugar and calories. They may also contain artificial sweeteners, colors, and flavors. They provide little or no nutritional value and can contribute to tooth decay and weight gain. Some healthier alternatives are water, sparkling water, tea, or 100% fruit juice.
Fast food: Fast food is typically high in fat, salt, and calories. It may also contain processed meat, cheese, sauces, and other ingredients that can increase the risk of high blood pressure, heart disease, and stroke. Some healthier alternatives are grilled chicken, salads, sandwiches, or homemade burgers and fries.
Frozen meals: Frozen meals are convenient and easy to prepare, but they often contain high amounts of sodium, fat, and additives. They may also lack vitamins, minerals, and antioxidants that are found in fresh foods. Some healthier alternatives are fresh or frozen vegetables, lean meat, fish or tofu, or homemade soups and stews.
Processed meat: Processed meat is meat that has been cured, smoked, salted, or treated with chemicals to enhance its flavor and shelf life. Examples include bacon, ham, sausage, hot dogs, and deli meats. Processed meat has been linked to an increased risk of colorectal cancer and other chronic diseases. Some healthier alternatives are fresh meat, poultry or fish, or plant-based proteins such as beans, lentils, or soy products.
Embrace Seasonal Foods
Clean eating also encompasses eating in rhythm with nature – enjoying in-season foods. Eating foods that are freshly picked or harvested in your country or region. The taste, the freshness, nutritional value, colors, and diversity of produce in your “neck of the woods” should be embraced for all its richness - rich in vitamins, minerals, fiber, and other beneficial nutrients that feed your vitality - and can help you keep chronic diseases at bay.
Some benefits of eating in-season foods are:
They are fresher, tastier, and more nutritious than foods that are grown out of season and shipped long distances.
They are cheaper and more abundant, as they are produced locally and in harmony with the natural cycles of nature.
They support local farmers and reduce your carbon footprint, as you consume less energy and resources for transportation, storage, and packaging.
They offer a variety of flavors and colors throughout the year, while also improving your well-being and sustainability.
Some of Summer’s Sunny Yummy Seasonal Goodies
“Good health is a precious gift. Without it, all other gifts taste insipid.” ~ Dada J.P. Vaswani
Berries: Strawberries, raspberries, blueberries, and blackberries are all delicious and nutritious fruits that are ripe in summer. They are rich in antioxidants, vitamin C, and fiber, and can be eaten fresh or added to salads, smoothies, desserts, or jams.
Melons: Watermelon, cantaloupe, honeydew, and other melons are refreshing and hydrating fruits that can help you beat the heat. They are low in calories, high in water content, and contain vitamin A, vitamin C, potassium, and lycopene.
Stone fruits: Peaches, nectarines, plums, apricots, and cherries are juicy and sweet fruits that have a hard pit or stone inside. They are high in vitamin C, vitamin A, potassium, and fiber, and can be eaten fresh or cooked into pies, cobblers, jams, or sauces.
Corn: Corn is a versatile vegetable that can be eaten on the cob or cut off and added to salads, soups, casseroles, or fritters. Corn is high in carbohydrates, fiber, vitamin B6, folate, and antioxidants.
Tomatoes: Tomatoes are technically a fruit, but they are often used as a vegetable in cooking. They come in many varieties, shapes, colors, and sizes, and have a tangy and sweet flavor. Tomatoes are rich in vitamin C, vitamin A, lycopene, and potassium, and can be eaten raw or cooked into sauces, soups, salads, or salsas.
Zucchini: Zucchini is a type of squash that has a mild flavor and a tender texture. It is low in calories, high in water content, and contains vitamin A, vitamin C, folate, and potassium. Zucchini can be sliced, grated, spiralized, stuffed and cooked in various ways.
Leafy greens: Leafy greens such as lettuce, spinach, kale, arugula, Swiss chard, and collard greens are crisp and refreshing vegetables that can add color and nutrition to your plate. They are low in calories but high in vitamins A, C, K, folate, iron, calcium, and antioxidants. Leafy greens can be eaten raw in salads or sandwiches or cooked into soups, stir-fries, or casseroles.
Add your region and country’s seasonal goodies to this list and enjoy.
Read Labels CAREFULLY
If reading labels is so critical to managing our health why then is it so complicated, and too often misleading? It seems that we are constantly playing catch up with a large segment of the food industry who are bent on misleading consumers. A soda cannot be “natural,” and why is the first ingredient on the clearly marked “Ginger Tea” not ginger, but sugar? Such profit-driven deception is the rule and not the exception, consequently necessitating you to prioritize understanding labels to ensure you are eating clean, wholesome foods.
Start with the serving size. This tells you how much of the food is considered one serving and how many servings are in the package. Compare this to how much you actually eat and adjust your intake accordingly.
Check the calories. This tells you how much energy you get from one serving of the food. Calories are not bad by themselves, but eating too many or too few can affect your health and weight.
Look at the nutrients. Labels list both the amount and the percent daily value (%DV) of certain nutrients that are important for your health. The %DV tells you how much of a nutrient one serving of the food provides compared to how much you need per day. Aim for a low %DV of saturated fat, trans fat, cholesterol, sodium, and added sugars, and a high %DV of fiber, protein, vitamins, and minerals.
Read the ingredients list. This tells you what ingredients are in the food, in order of weight from most to least. Look for foods that have fewer and simpler ingredients, and avoid foods that have artificial colors, flavors, preservatives, or sweeteners.
More on labels in our “Trusted Sources” Section.
Summarizing Tips
Reduce or cut out added sugars (ONLY eat occasionally)
No, to refine carbs (ONLY eat occasionally)
Eat the rainbow - fresh veggies and fruits
Eat organic (if possible)
Prepare most of your meals at home (if possible)
Reduce or cut out highly processed foods (ONLY eat occasionally)
“Natural” does not always mean natural. Read Labels!
Plant-based does not always mean healthy or “clean.” Read Labels!
Eliminate any food labeled “Diet”
Reduce or cut out high sodium foods (ONLY eat occasionally)
Eat seasonal as much as possible
Clean eating can be celebrated in every space – cultural, national, regional, your “own thing.” Non-stressful, balanced nutrition.
Concluding Thoughts
“I have only to break into the tightness of a strawberry, and I see summer - its dust and lowering skies.” ~ Toni Morrison, The BLUEST EYE
The bright colors, the warm days, the boisterous laughter, dancing people, and dancing waves – and food. A cornucopia of hypnotic aromas, textures, and flavors that conspire to excite every millimeter of our taste buds into eye-closing, breath-stilling ecstasy – ahh summer. A pictorial of deserving wellness.
A wellness space that is predicated on an empowering deserving, not just for a season but for a lifestyle. An empowering deserving manifested in our visualizations, vocalizations, affirmations, and nutritional choices. A nutritional way of life that is enlisted to build the only body we will ever have. Every morsel along life’s sequential journey empowers a mind and body synchronized for life’s Upstream purpose and destiny. Clean eating. Joyful eating. Joyful purpose. Joyful destiny. Mindfully chosen. A Well-being deserving.
Photo Source
wallpapercave.com
Trusted Sources and Resources
Healthy Eating Plate, Harvard T.H. CHAN, School of Public Health
Eating Well For Mental Health. ~ Michigan State University (MSU Extension Food & Health)
The New Nutrition Facts Label, FDA
USDA MyPlate: My overall favorite. 100s of recipes. Type or click on season, dietary preference, nutritional information. Very comprehensive, must have resource. Website and App options.
bbcgoodfood.com. Website and App options. Over 100 plus summer recipes.
Health and Economic Cost of Chronic Diseases. ~ CDC
The Joy of Clean Eating (4am Blog)
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