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Clean Eating Basics

Updated: Apr 16, 2023



I wrote about bio-individuality in an earlier post: we are all unique individuals and there is no "one size fits all" approach. There is no particular diet or routine that will work for everyone. However, there are some basic or foundational guidelines that can work very well for most, if not all. Let's jump in!


Eat real [or whole] foods

Natural foods like: fresh (or frozen) fruits and vegetables, whole grains, nuts seeds, herbs, and if consuming animal products: humane certified eggs, sustainably sourced fish, grass-fed and free-range meats and dairy.


Get cookin'

No need to get fancy: toss some cut up veggies with a little oil and spices, and roast in the oven. You can also use an air fryer, instapot or simply saute on the stove top. And don't forget to include salads and raw veggies! Once ready to branch out, you can get creative with your own recipes or find some that sound delish.


Limit refined carbs

This is the white stuff like sugar and flour: eat less of it... much less in some cases. Soooo... consume less white bread, white rice, pasta made from white flour, pastries, and sweets.


Eat on a [somewhat] schedule

We are all busy and often on the go, go, go. To help keep blood sugar stable, don't wait too long between meals - you may end up reaching for the sugary, bad fat-y, or caffeinated pick-me up. Eat whole foods in between meals if you need them... not the other stuff.


Be intentional with your plate

Think about what you are putting on your plate at each meal and be sure to include nutritious food that gives you a nice balance of healthy protein (don't forget about legumes, beans and tempeh), healthy fat (nuts, seeds, avocado, and olives kinda thing) and healthy carbohydrates [should be the largest portion: includes yummies like leafy greens, root veggies, brown rice, buckwheat].


Think quality over quantity

Whole foods are nutritionally dense. A bag of potato chips is not. More than that though, consume a variety of fruits and vegetables to make sure you are getting an array of essential and beneficial vitamins and minerals- don't get stuck with only 2 veggies on repeat, for example- think rainbow of fruits and veggies. And avoid those darn [tasty] processed and packaged foods!


With love and sparkles,

Senia




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