"Clean Eating" dates back to the natural health food movement of the 1960s, which shunned processed foods for the sake of moral and societal values (rather than health and nutrition issues). Eventually it landed in gyms, where it gained momentum among body builders and fitness models. Recently, however, it has made its way into mainstream America, rejuvenating and inspiring a new generation of healthy eaters.

I remember walking into health food stores in the late 70’s where they had advertisements about eating clean and natural products to do so. I always wondered however just what did it mean to eat clean, especially when the food is packaged with all kinds of stuff and words on the label I can’t even pronounce. So I thought I would give you and me, some principles to live by and to help us understand just what the term “Eating Clean---Really Means”.
Bodybuilders do it (eat clean) all the time when dieting down for a show, which is usually anywhere from 10-12 weeks out. A bodybuilder’s diet usually consist of chicken, fish, lean red meat (all grilled of course), oatmeal, sweet potatoes, rice and vegetables. Throw in some walnuts and almonds and that’s basically it, plus lots of water, and that’s what eating clean is, not a lot of ingredients in any of those foods. We were doing that in the 70’s, so eating clean is nothing new, however with the way they market new diet systems, one would think it’s the newest craze.

But look how LEAN bodybuilders are. Now I realize bodybuilders and female figure athletes take it to the extreme and the closer to the show the unhealthier the sport becomes, but that’s just one example of what “eating clean” can be. Let me give you some bullet points about what it can be for YOU!!---and ME TOO!!

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.

2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown
rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars
include honey, maple syrup, and dehydrated sugar cane juice.

3. Include lots protein, some carbohydrate and fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially
in the early part of the day, like at breakfast and lunch. Protein is an important musclebuilder,
and it can also help curb your appetite. When eaten throughout the day, it keeps us
feeling full longer. Be aware of the kinds of meals you put together and space out your
protein.

4. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which are
responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods
are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day. In other words, “Graze”.
This usually pans out into three main meals and two or three hefty snacks. Eating this way
prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady
so energy doesn’t lag.

6. Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to
500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor)
and the all-powerful green tea. The brand that I like--- Bigelow is my favorite!!

7. And of Course, EXERCISE!!
What You Can and Can’t Eat:
Some more “Eating Clean” Principles”:
Eat breakfast every day, within an hour of getting up. A BIG breakfast!!
Eat lean protein and complex carbohydrates (rice, baked or sweet potatoes, quinoa, oatmeal,
buckwheat, and starchy vegetables at almost every meal.
Have two servings of healthy fats every day such as almonds and walnuts.
Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables. Take your supplements—mainly extra protein and fish oil plus Vitamin D (5,000 IU’s a day).
Control your portions.
Drink 2 to 3 liters of water (about 13 8-ounce cups) every day.

The foods to Avoid:
Over-processed foods, especially white flour and sugar
Artificial sweeteners
Sugary beverages, such as soda and fruit juices
Avoid or limit Alcohol
Foods with chemical additives like food dyes and sodium nitrite
Foods with preservatives
Artificial foods, such as cheese slices.
Trans- fats
Anti-foods -- calorie-dense foods with no nutritional value.
Chip Sigmon CSCS, USAW, CFMT
Wellness Coordinator, Europa Sports Products