I often preach that in order to make health and fitness a “lifestyle” you have to make “small, consistent, changes.” “Clean Eating”, also known as “healthy eating” is one way to accomplish that transition and usually one of the first things people think about when they consider improving their health and wellness.  Often times, however, people don’t know where to get started.

If you need help getting started with Clean Eating, come check out my “Ditch The Junk” Done-For-You Guide and learn how to shed unwanted pounds, feed your family healthy food and look and feel your best!

So what is “Clean” Eating?

Clean eating is defined as the practice of eating whole, fresh foods that are as minimally processed and as close to nature as possible.

How Clean Eating is differentiated from eating only Organic foods, is that clean foods typically:

• Contain 5 ingredients or less (sugar is not in the first 5 ingredients),
• Are grown in the ground and/or have a mother and father.
• Are minimally processed: An apple would be considered a whole, “clean” food.  Applesauce with twelve different ingredients is considered “processed”.  Apple sauce which contains:  apples and water is considered “clean”.  See the difference?
• Spoil easily
• Don’t require a dictionary to decipher

I often hear, “I could never live like you do, I like food too much!” or “Don’t you get tired of eating salads every day?”

The truth is I eat ALL kinds of foods:

• red meat
• pork
• pasta
• chocolate
• butter
• cake
• ice-cream
• popcorn
• chips
• candy (yes, even candy)!

And no, I don’t have the metabolism of a teenager and I certainly don’t eat salads every day.The difference is, I don’t eat them every day–or even every week.

 Instead, I use a set of “small, consistent, habits” that I implement every day, so that when I DO INDULGE I can relax and enjoy myself.

• I cook and prepare about 95% of my meals at home, but when I do go out, I have a set of habits in place to ensure that I don’t overindulge. When I go out to dinner, for example, I ask the person seating us to let the waiter know not to bring bread to the table–especially if I’m feeling really hungry. If I decide that I’d like to enjoy bread, I ask for extra virgin olive oil, instead of butter.   I know that when I’m overly hungry, I’m less likely to make good choices.  For that reason, if I know that I’m going to go out to eat, I’ll eat a snack higher in healthy fat (like nuts or string cheese) and fiber (apple or pear) about 20-30 minutes BEFORE I leave the house, so that I don’t overeat. I encourage this behavior in my children too.  I’m not worried that they’re “spoiling their supper” because I know that what I have in my pantry is healthier than what they’ll find in a restaurant, even if it’s a nicer restaurant that offers plenty of variety!

Restaurants, by definition, do not serve “clean foods”, unless you happen to live in California where many of the local restaurants purchase fresh fruits and vegetables from small, local, growers, or even have gardens out back.  Restaurant food is notorious for being highly processed–and for good reason.  It’s usually grown or raised somewhere else, frozen and trucked to where you live.  But that doesn’t mean I can’t make choices which resemble the “clean eating” practices I implement at home.

• Another simple trick I employ when ordering out is doubling up on my veggies and eating my veggies first,  or starting every meal with a salad–hold the dressing!  If eating salad without something on it is a challenge for you, asking for olive oil and lemon or balsamic vinegar.  Simple tricks like these add up to good habits that won’t break the “calorie” bank and also help me feel full, sooner. I probably have about a dozen or so “hacks” that I use every day, but here are some of my favorites:

TOP FIVE (5) Clean Eating Hacks

1. Don’t drink your calories: Soda, sweetened iced tea, lattes…it’s easy to break the calorie bank with these items, even before a single morsel of food crosses your lips! Craving soda? Try sparkling water with fruit or citrus in it.
2. Make your own salad dressing. Salad dressings are calorie wasters. You can easily add two-hundred calories or more using the creamy varieties, but even the ones with the word “vinaigrette” in it, can have hidden sugars.  Instead, use olive oil and balsamic, lemon juice, EVOO, garlic and salt for a healthy-for-you option or try my recipe for Organic Olive Oil and Meyer Lemon Vinaigrette (no added sugars)!
3. Eat more protein and fat: Contrary to popular belief, eating fats doesn’t make you fat, but they do need to be heart-healthy!Feeling ravenous mid-afternoon? Trying making a Protein smoothie with Casein protein which digests slower, increase your intake of all-natural nut butters, nuts and seeds, or add 2 ounces of fresh avocado. You won’t taste the Avo and you’ll get a creamier, heart-healthy, stomach-filling drink instead.
4. Eat CleanER when dining out:  As I mentioned above, restaurant prepared food is not technically clean but you can choose healthier options. Grilled meats are best, as are “steamed” or raw veggies. Just make sure the restaurant actually “grills” your meat. Most meat comes with grill marks already on it and is actually cooked in butter–how do you think they get their meat to taste so perfectly moist every time?!
5. Keep trigger foods out of your pantry: Seriously, don’t buy them and then expect yourself to refrain. Craving something sweet after meals? Brushing your teeth or chewing mint gum stimulates receptors on your tongue that signal the brain that your meal is over, which diminishes cravings. Also, wait twenty minutes before deciding to indulge. Enjoy a cup of decaf coffee.  Sit and talk while your food digests. You may realize you’re actually full. Want to learn even more?  Sign up for my “Ditch The Junk” Done-For-You Guide and learn the exact steps I teach my clients!

Remember, implementing small steps NOW can lead you to greater benefits down the line, both in terms of your overall health but as well as your appearance.  I don’t believe in restricting any types of foods.  As my colleague, Ren Jones is fond of saying, “Don’t think of food in terms of “good food” or “bad food”, think of food in terms of being an “asset” or a “liability”.  Food can either fuel your body or fill your body with foods that are nutritionally bankrupt.  The type of investment or deposit you choose is YOURS!