Clean Eating Challenge

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This month I would like you to really notice and learn about what ingredients you are eating on a daily basis. What exactly is in that bottle of salad dressing that you use almost every day or that peanut butter that you put on your toast. I will help you go through your fridge and panty, clean it up and restock with clean alternatives.

When you switch to a focus of eating clean, you won’t have to count calories or fat grams and you will still lose weight…along with having more energy and a better, more stable mood! You will also likely notice a difference in your child’s behaviour when they are consuming less artificial additives and refined sugar.

When you eat processed and low quality ingredients your body has to use up so much more energy to process that food…along with adding inflammation to the body. When this occurs, it inhibits your ability to lose weight because it is so overburdened.


I challenge you to consume a minimum of 80% high quality, whole food ingredients for the rest of the month.
This will include really cutting down or eliminating refined sugar, additives and preservatives and swapping out bad fats for good fats.

This month I will guide you through a pantry clean-out, my clean eating pantry staples, and some of my favourite clean recipes. Be sure to follow me on Facebook to get updates through the month. Click “get notifications” so you don’t miss any of it.
Step 1:
  • Fridge and pantry clean-out
  • Focus on ingredients rather than calories and fat grams
  • Change your mindset – don’t be afraid of fat, our body (hormones, metabolism, and especially our brain) needs that fat.

Step 2:

  • Restock
  • Pantry tour and list of my fridge and pantry essentials

Step 3:

  • Create your own clean eating meal plan with recipe suggestions and template (or choose your favourite plans from the Membership)
  • Kid approved snacks

Step 4:

  • Feel lighter and happier!

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Swaps

  • if you like your coffeewith sugar, slowly decrease the amount of sugar you add in, and/or replace it with a good quality stevia. Just know that not all stevia is created equal. Your taste buds will adjust and you will start to enjoy it with less and possibly eventually no sugar. I used to love a good amount of cream and sugar in my coffee but now, after slowly weaning it out, I actually prefer the taste of it black.
  • replace your margarinewith butter (preferably organic and grass-fed). I buy this brand from Superstore. It costs more but is worth it!
  • swap light or regular peanut butterwith 100% pure peanut butteror any other pure nut or seed butter(almond butter is my favourite). Just be sure to refrigerate since they don’t contain preservatives. In the case of light peanut butter, extra sugar is added. The fat from nuts should not be feared but sugar should be. Light and regular peanut butter contain many inflammatory ingredients. Here is what is in kraft light peanut butter. Ingredients: SELECT ROASTED PEANUTS, SOYBEAN OIL, CORN MALTODEXTRIN, SUGAR, HYDROGENATED VEGETABLE OIL (COTTON SEED AND RAPESEED OIL), SALT, MONO- AND DIGLYCERIDES.
    replace your store bought salad dressingswith a simple homemade oil and vinegar. If you aren’t quite ready to give up on store bought dressings, look for one that contains olive oil as one of the first ingredients. Skip the “light” because they usually just replace the fat with sugar. Tip: it’s important to have some fat with your salad because vegetables contain fat-soluble vitamins. Without the fat, you will be losing out on absorbing those vitamins.
  • if you enjoy crackers to snack on, swap it in for better quality crackers like Mary’s Crackers.
  • swap out your usual processed, packaged snackslike granola bars, crackers, chips, etc with whole food snackslike a homemade trail mix of your favourite nuts, seeds and dried fruit, or celery with nut butter or veggies and hummus, peanut butter balls, for example.
  • swap out your canola, corn, soybean, or vegetable oil or any hydrogenated oil for better oils like olive oil, coconut oil or red palm oil. The “bad” oils listed above are PUFA’s (polyunsaturated fatty acids). They are unstable and oxidize easily, creating free radicals in the body…leading to inflammation and eventually many serious health issues. They oxidize so easily that by just sitting on a grocery store shelf in a clear container will cause oxidization.
  • cut out deep fried foods, instead you can pan fry with coconut oil or quality butter. Coconut oil is stable at high temperatures. The oils that are typically used for deep frying are not stable at high temperatures and will cause free radicals in your body.
  • swap refined grain products(noodles, bread, cereal) for whole, unrefined grainslike oats, rice, quinoa, millet, popcorn.
  • swap out cheese slices and cheese wizwith good quality, full fat cheese.
  • swap store bought seasoning packetslike taco seasoning with a homemade seasoning mix. I love thistaco seasoning recipe.
  • swap your flavoured coffee creamerfor cream or a milk alternativelike almond, rice or hemp milk. The flavoured coffee creamers are one of the worst offenders (many containing trans fat). No level of trans fat is good and it’s scary to think about the amount you would consume over a year.
  • swapbreakfast bars or cereal with an omelette or eggs and sautéed greens(be sure to eat the yolk too!) or green smoothie.
  • replace light yogurtwith plain greek yogurt (can add maple syrup or raw honey or fresh or frozen berries, granola). Don’t be afraid of yogurt with a bit of fat, it will help with the glycemic load and keep your blood sugar level more stable and keep you more satisfied.
  • replace canned soupwith homemade soup. Make a huge batch to eat through the week or freeze in small mason jars or ziplock bags.

Follow me on Facebookto get updates through the month on clean eating pantry staples, recipes, and more. Be sure to click “get notifications” so you don’t miss any of it.

What’s a clean eating swap you’ve recently made?

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