What does clean & healthy eating mean to you?

I'd like to share with you my thoughts about clean & healthy eating.  I believe clean & healthy eating means a whole foods approach to eating whether you subscribe to a paleo, ketogenic, low fat, high protein, low carb/high fat, vegan or vegetarian diet.  Eating foods as close to their natural state with minimal processing is key, and avoiding foods that are highly processed with long ingredient lists of chemicals, preservatives, and coloring is essential to clean eating.  Refined carbohydrates like white flour, rice, pasta, potatoes, and sugar are very calorie dense but not nutrient dense.  So when consumed in large quantities, they do two things: provide too many calories that then get stored as fat, and they also under-nourish the body which I think is often overlooked when we talk about overeating.  As Gary Taubes pointed out, obesity and malnutrition are part of the same phenomenon.  Staying away from refined carbohydrates allows us to maximize the benefits of good, healthy carbs like green leafy vegetables and many other vegetables as well as complex carbs like brown rice, other whole grains and sweet potatoes.

So what does clean & healthy eating look like on a day to day basis?  Glad you asked.  Here are a few of the breakfast, lunch and dinner sample meals that we at last week.  For breakfast I usually have either Greek yogurt with bananas and berries and a sprinkling of granola, or old-fashioned oats with fruit.

For lunch last week, I had chicken breast with black beans, corn, tomatoes, romaine lettuce, cheddar cheese, and some homemade ranch dressing spiced up with a bit of Trader Joe's taco seasoning.

Another lunch that I had this week was sauteed zucchini with garlic, onions and cottage cheese.  It was quick, easy to make and filling with the 13g of protein packed in just one serving of cottage cheese.

One of our dinners last week was grilled chicken breast with mushrooms and spinach sauteed in coconut oil.  It was so delicious.  I used the leftovers on the weekend to make a large three egg omelette.

As you can see, we have three square meals a day and a couple of snacks as well.  Right now my favorite snacks for mid-morning and mid-afternoon are Questbar and Combat protein bars in chocolate chip cookie dough flavor.  They both have short ingredient lists, have lots of protein and fiber to keep me full, and they are super tasty.  Next time I'll have more progress photos to share with you and some recipes.  Have a great week!


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