5 Steps to Getting Healthy and Clean Eating for Beginners

Eating healthy, whole foods is important to all areas of your health. We are learning more and more about our gut health and how it impacts anxiety and digestion. Read more about the gut-brain connection here. Clean eating simply means choosing whole foods over processed. To be clear- it’s important not to label some foods as “bad” and some as “good”. Having a healthy relationship with food means having balance.

It was during a time I was struggling with major PMS symptoms and hormonal issues, that I decided it was time to look for changes to help me feel better and live better. I was blown away with how much better I felt- not just in the physical changes like clothes fitting better, more radiant skin and more energy but also a huge reduction in mood swings. So, as you can tell, I’m pretty passionate about sharing this information to help other women feel as good as possible!

What is clean eating?

Clean eating is super simple. It’s about eating whole foods and avoiding processed foods.

It doesn’t need to be expensive, difficult or boring. There is a whole world of wonderful food just waiting to nourish your body!

Why should I take a look at my food choices?

Food can either fuel your body or bog your body down. Would you rather live in a state of even energy, great digestion and radiance? Or brain fog, low energy and health issues cropping up?

We have forgotten the healing benefits of food beyond just reading simple nutrition labels. It’s important to “eat the rainbow” to ensure you’re getting all the antioxidants and phytonutrients your body needs. Taking time to even pause from some undesirable eating habits and tune into how your body is feeling can be very enlightening and educational. I took a break from common allergens such as dairy and gluten and reduced or eliminated caffeine and alcohol for 30 days and was shocked with the changes I felt.

5 Easy Changes to Kickstart Healthy Living

Keep it simple with these swap outs!

Tip 1: Change your grain

Wheat is super common in our diets. I loved all things gluten- crackers, bread, croissants, muffins, cakes, cookies. It wasn’t until I eliminated it for 30 days that I realized I felt a lot better when I wasn’t eating it. I am not a doctor or dietician so I am speaking from personal experience.

There are so many alternatives to mix things up and offer your body different nutrients. Try quinoa, oats or brown rice for a substitution. If you love baking, try almond flour or, my fave, Bob’s Red Mill 1:1 Gluten Free Flour. You can also change up how you’re eating your meal. If you’re used to having a wrap- try making it into a bowl with brown rice. A great way to get your kids to try new things is to have them cook or bake with you and be part of the experience.

Tip 2: Eat lean protein

Try eating mainly chicken, turkey, eggs or fish. You can also incorporate more beans and legumes. Make sure you are getting enough protein consistently throughout your day. This is about .8 grams for every kilo of your body weight.

Breakfast is so important but often people just grab a bagel or cereal and rush into their day. Try making egg bites, a smoothie filled with fruit and veggies or overnight oats to pack some protein into your morning routine.

Tip 3: Watch what you drink

There is a lot of sugar and artificial ingredients in pop, juice, mixed cocktails and lattes. It is so easy to consume these without thinking twice about it. Did you know that the average latte from major coffee franchises can contain well over 40g of sugar?! A treat every once is a while is great but there are some simple ways to avoid these daily habits. Try drinking flavoured sparkling water instead of pop or juice, switch to tea, commit to having just one coffee a day if you’re a coffee lover, choose wine or beer over mixed drinks and if you love warming up with a latte on the weekend- try it half sweet.

Water is best! Work towards drinking half your body weight in ounces every day. If you struggle to get enough water in you can try adding lemon or a flavour enhancer, setting a reminder on your phone or drinking more herbal teas. You will be surprised at how good you feel when you are properly hydrated!

Tip 4: Spice things up!

Condiment lovers- listen up! As someone who used to dip her food in allll the sauces, I get the love for ketchup, mayo, BBQ sauce, honey mustard… Unfortunately, they are often loaded with sugar, salt and ingredients that you probably need to look up to understand what they are.

Embrace spices! There’s literally a spice for every palette. It does take some adjusting to but it is worth it. If you’re out at a restaurant, asking for oil and vinegar for salad dressing is an easy request and most restaurants are wonderful at making suggestions or accommodations. Asking for sauces on the side also gives you more control over what you eat without feeling like you’re sacrificing the restaurant experience.

Tip 5: Sugar

Sugar is so sneaky (it has at least 61 different names like glucose, fructose, dextrose) and highly addictive. It’s linked to tons of diseases and is hiding in foods that you probably don’t consider sweet- like bread, pasta, crackers etc. A healthy adult should try to stick to no more than 25g of sugar a day. When you think about the treats, hidden sugars, sauces and drinks you eat everyday, it starts adding up quickly!

The simplest way I have found to cut down on sugar is to cut out processed foods and watch what I am drinking. Sugar-Free isn’t the best option either as that usually just translates to artificial sweeteners. Keep things simple- eat whole foods whenever possible, cut out sugary drinks and switch up your baking. Apple sauce, maple syrup, honey and coconut sugar are all alternatives to white sugar. Reducing the amount is a great place to start as well!

I have found after the first week of cutting out sugar- my body stopped craving it! That was pretty freeing for this self-proclaimed sugar addict! I also found I was less moody. This is also true for our kids. I am all for enjoying sweet treats but moderation is key. It really isn’t fun for anyone when they experience the rush and then crash from a sugary treat.

Final Thoughts

Clean eating is a journey! It’s about progress not perfection. A simple rule of thumb is to cover half your plate in veggies, a 1/4 lean protein, an 1/8 healthy fat and an 1/8 a good carb. Have conversations with your kids throughout this experience. Knowing that food is fuel is empowering for us and our littles. Making small changes to your daily eating habits may not seem like much but over time you will be living a healthier, more vibrant life!

If you’re ready to learn more about how your gut health impacts your overall health- check this post out!