I don't eat organic 100% of the time, but I do my very best to incorporate a clean diet 90% of the time. There are a few food items I ALWAYS get organic no matter what.
Below I will detail a few simple DOs and DO NOTs of clean eating, as well as the 'Dirty Dozen' (the twelve foods everyone should purchase organic and why).
Below I will detail a few simple DOs and DO NOTs of clean eating, as well as the 'Dirty Dozen' (the twelve foods everyone should purchase organic and why).
Clean Eating Dos & Do Nots
Do
- Be sure to eat 5-7 small meals each day.
- I suggest eating 3 meals and 2-4 small snacks
- Break-the-FAST: your body is fasting from the time of your last meal the night before until you eat breakfast. Never skip breakfast. Break your fast within an hour of rising.
- Waiting too long to have breakfast can lead to slowing down of the metabolism, and increasing your chances of burning muscle (rather than fat) for energy. Muscle is what gives a bikini athlete her banging curves--so be sure to BREAK-THE-FAST!
- Eat a combination of lean protein & complex carbohydrates at each meal (healthy fat optional)
- Eat healthy fats everyday
- I like to cook with coconut oil or ghee
- I like to use extra-virgin olive oil for salads and such (at high temperatures, Olive turns toxic)
- I love egg yokes - the health benefits are ridiculous
- Drink 1-1.5 gallons of water a day. At bare minimum 9-13 cups.
- Keep healthy snacks in reach: cooler in the car, desk at work, etc.
- Vegetables and fresh fruit are great sources of fiber, vitamins, nutrients, and enzymes so enjoy!
- Fruits: 0-2 servings per day (fruit still has sugar--I suggest focusing on berries)
- Vegetables: 9-12 per day (focus on a colorful array and leafy green vegetables)
- Watch portion sizes: When starting off, you may want to weigh and measure your food to get use to adhering to proper portion control.
Do Not
- Over-indulge in over-processed foods, especially white flour and sugar. These are usually termed as 'bad carbs'
- Consume chemically treated foods: herbicides, pesticides, growth hormones, artificial colors and flavors, as well as genetically modified ingredients
- Consume foods containing preservatives
- Consume artificial sugars: Aspartame (found in nearly all sugar-free gum, soda, etc (it is the fecal matter of the E Coli bacteria, and it has devastating effects on health)
- Consume artificial Food such as processed cheese slices
- Consume Trans Fat (dangerous fat found in most shelf-foods to preserve it)
- Sugar-loaded beverages including 100% fruit juice and soda
- Consume calorie-dense foods containing little to no nutritional value
- Focus on Low-calorie, nutrient-rich foods, such as leafy greens, chicken breasts, etc.
- Consume excessive amount of alcohol. Alcohol impedes fats burning for up to 48 hours after consumption. During contest prep greatly limit or cut out alcohol completely, It's bad for fat burning and bad for your liver and skin.
- If you consume alcohol follow these guidelines: 4 oz of wine, 6 oz of beer, or 1 oz of liquor. Consuming more than this ladies, no longer is considered 'heart healthy', but just flat out unhealthy.
The 'Dirty Dozen': The 12 Foods EVERYONE Should Eat Organic
One of the biggest complaints I hear about organic food is the cost.
- Apples
- Blueberries
- Celery
- Cucumbers
