Eat Clean

“Clean Eating” is the word on every fit woman’s lips at the moment, and with good reason!
Clean eating stems from the idea of eliminating or reducing all chemicals from the body.
This means little to no processed/packaged foods and getting back-to-basics in our approach.
It’s all about nourishing that beautiful body of yours, and fuelling it with nutritious, wholesome foods.
That is what clean eating is all about.For those Sporty Superfitlady´s looking to eat a little cleaner. I have included some tip top tips to help you on your journey and discover the Clean Eating 101 & Why Clean Eating is good for you…


EAT FOOD FOR FUEL:

*FRUIT & VEGETABLES: If it falls from a tree, then it’s safe to say it’s a good option. The idea is to try and eat foods that have not been altered by humans in any way. Try and buy local from the nearest farmer’s market, this way you are guaranteed quality produce, along with supporting your local farmers! LEAN

*MEATS – Meat is not our enemy. Lean meats are a fantastic source of protein, which creates lean muscle and keeps you feeling fuller for longer – BONUS! When buying meat, stick to lean, quality meats from your local butcher.

*GRAINS: Think ‘whole’ grains. Things like brown rice, quinoa, rye breads and oats are all good options. Steer clear of ‘white’ breads, pasta and rice – brown is best!

*FEWER PACKAGED FOODS: Just because it claims to be healthy, doesn’t mean it’s a good choice. Many packaged foods are a clever marketing ploy, attempting to lure shoppers into buying their product. You will find that there are many hidden nasties in foods found in the supermarket that can negatively impact your health.

*H20 IS THE WAY TO GO: Keep yourself hydrated all day long, and the best way to do that is good old fashioned water! Most drinks found in the supermarket are full of sugar, even some orange juice! The best option is to juice your own at home, so much better for you!

HELPFUL TIPS TO GET YOU STARTED:

*CLEAR THE KITCHEN: Ok, it’s time to go through your pantry and fridge and cull all the bad stuff. Keep a pile to donate and another pile to toss. When you rid your home of unhealthy foods, it will make this journey all the more easier. Always ensure you read up on the labels too. Any ingredients listed that you can’t pronounce, bin it!

*STOCK UP ON PRODUCE: Replace all the unhealthy items you tossed for nourishing & super clean foods. Remember to stock up on a ton of fresh fruit & vegetables, whole grains and lean cuts of chicken breast or fish for your fridge. Buy up some healthy snacks to munch on throughout the day too. Raw nuts are a great option to keep stocked in your pantry or in your handbag.

*PLAN, PLAN, PLAN: Eating clean is much easier when you are prepared. Consider pre-planning your meals for the week. We like to do this on a Sunday to be extra organised, and it makes life so much easier to limit your cooking time during the week. Get some cooking inspiration here.

*MAKE A LIST: When heading out to do your shopping, be prepared & write up a big list. This will include all your clean eating foods, and your pre-planned meal ingredients. Also, don’t disregard frozen vegies or fruit. They are a great money saver and the frozen fruit are ideal for making smoothies! By sticking to your list, it will help keep you focused and less likely to stock your trolley with unnecessary packets of chips and sweets.

*BABY STEPS: Clean eating for some may be a slight tweak in their everyday eating routine, or for other’s a total lifestyle overhaul. Whatever category you fall under, just remember that Rome wasn’t built in a day. Changing habits is hard to break. Make tweaks here and there, and if you slip up – don’t worry. Just make your next meal is super clean!

*TREAT YOURSELF Eating clean doesn’t mean you have to rid yourself of all guilty pleasures. Far from it, because some clean treats are just as good (if not better) than your regular sugar laden double choc fudge brownie. Speaking of chocolate, try our dark chocolate bark recipe to satisfy your cravings.


Eating Clean – Approved Foods List


Oils
*Use sparingly

sunflower oil
coconut oil
walnut oil
avocado oil
olive oil
grapeseed oil
pumpkin seed oil

Fatty proteins

Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size.
Males typically get a full serving and females, a half serving.

avocado
coconut
walnut
cashews
almonds
nut meal/flour
seeds
all natural peanut butter
salmon
sea bass
mackerel Limit, high in mercury
bluefish
trout
mussels
bluefin tuna

Lean proteins

Ladies: 6 – 8 oz portion, Guys: 8 – 10 oz portion

soul
flounder
cod
halibut
mahi mahi
red snapper
orange ruffy Limit, high in mercury
ahi tuna Limit, high in mercury
swordfish Limit, high in mercury
tilapia
grouper
corvina
cobia
egg whites
chicken breast
extra lean ground turkey
london broil
top round
turkey
pork chops
game meat
bison
tofu
tempeh
shellfish
scallops

Flours

spelt flour
wheat flour
oat flour
chickpea flour
rice flour
quinoa flour

Sweeteners

sugar free maple syrup use sparingly
coconut sugar
applesauce (no sugar added)
birch sugar Ideal(xylitol)
Stevia in the Raw or Truvia

Fruits

It’s best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.

Melons
honeydew
cantaloupe
wintermelon

sub acid (low cal):
apple
papaya
pear
raspberry
blackberry
blueberry
cherry
mango
guava

acid (high water content, low cal):
orange
passionfruit
strawberry
tangerine
tomato
grapefruit

Sweet (more calorie & nutrient dense)

These are to be used before a workout because they are more insulin-responsive.
banana
date
fig
persimmon

Vegetables

Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.

Flower bud:
broccoli
cauliflower
artichoke

Seeds:
beans

Leaves:
kale
collard greens
spinach
arugula
beet greens
chard
turnip greens
endive
lettuce
mustard greens
watercress
garlic chives
Cabbage

Leaf sheaths:
leek

Buds:
brussels sprouts
capers

Stems:
Kohlrabi

Stems of leaves:
celery
rhubarb
lemon grass

Stem shoots:
asparagus
bamboo shoots
ginger

Tubers:
potatoes
jerusalem artichokes
taro

Whole-plant sprouts:
soybean
mung beans
alfalfa
Roots:
carrots
parsnips
beets
radishes
rutabagas
turnips

Bulbs:
onions
shallots
garlic

Fruits used as vegetables:

tomatoes
cucumbers
squash
zucchini
pumpkins
peppers
eggplant
tomatillos
okra
avocado

Legumes:

green beans
lentils
snow peas
soybean

Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

Superfoods

Goji
Cacao
Spirulina
Chia
Flax

Dairy

Unsweetened almond Milk
Unsweetened rice milk
Greek Yogurt
Cottage Cheese

Condiments

Sauerkraut
Kim Chee
Tempeh
Apple Cider Vinegar
Balsamic or Raspberry Vinaigrette
Champagne Vinegar
Red Wine Vinegar
White Vinegar
Rice Vinegar
KetchupHeinz Reduced Sugar or Wholefoods Organic
Reduced Sodium Soy Sauce
Reduced sodium Teriyaki sauce
Salsa or Fresh Pico de gallo Tomatillo or Regular
Hot sauce or Chalula
Steak sauce (low sugar)
Chili Paste
Herb Pastes ginger, garlic, cilantro, etc
Tomato paste
Tomato sauce
Mustard Yellow or dijon
Broth Low sodium fat free beef, vegetable, and chicken
Worcestershire Sauce no high fructose corn syrup
Fat free cooking spray


Misc

Braggs Liquid Aminos
Salt
Herbamere Seasoning Salt
Nutritional Yeast
Dry Herbs
Spices
Coffee
Tea
Vanilla and Almond extract

Carbs/Starches

barley
Ladies – 3/4 cup Guys – 1 1/2 cup

corn tortilla (Food for Life brand is best)
Ladies – 2-3 Guys – 4-5

Cream of Wheat/Rice or Rye
Ladies – 1 serving Guys – 2 servings

Ezekial bread (made by Food for Life)
Ladies – 1 slice Guys – 2 slices

lentils
Ladies – 3/4 cup Guys – 1 1/2 cups

Oats
Ladies – 1 serving Guys – 2 servings (1 cup)

whole wheat pasta
Ladies – 1 cup Guys – 2 cups

potato (white, only occasionally)
Ladies – 5 oz Guys – 7-8 oz

brown rice
Ladies – 3/4 cup Guys – 1 1/2 cup

rice cakes
Ladies – 3 Guys – 4

Sweet Potato
Ladies – 4-6 oz Guys – 7-8 oz

Pinto
Ladies – 3/4 cup Guys – 1 1/2 cup

Chickpea
Ladies – 3/4 cup Guys – 1 1/2 cup

Kidney
Ladies – 3/4 cup Guys – 1 1/2 cup

Adzuki
Ladies – 3/4 cup Guys – 1 1/2 cup

Mung
Ladies – 3/4 cup Guys – 1 1/2 cup

White Beans
Ladies – 3/4 cup Guys – 1 1/2 cup

Navy
Ladies – 3/4 cup Guys – 1 1/2 cup

Black Beans
Ladies – 3/4 cup Guys – 1 1/2 cup

Farro
Ladies – 1/2 cup cooked Guys – 3/4 cup cooked

Quinoa
Ladies – 1/4 cup cooked Guys – 1/2 cup cooked

Couscous
Ladies – 1/4 cup cooked Guys – 1/2 cup cooked

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50 Clean Eating Super Foods


APPLES

“An apple a day keeps the doctor away”. We’ve all heard it, what does that mean exactly? Apples are fantastic for your heart as well as for keeping your bowel movements regular. And lets face it. If things are “moving” along smoothly, many diseases are far less likely to occur.


APRICOTS

These orangey little fruits are a health inducing powerhouse! Apricots help fight cancer, control blood pressure, slows the aging process and even fights against Alzheimer’s!


ARTICHOKES

While it can be tough to eat these without drenching them in butter or mayo, these fabulous green globes actually lower your cholesterol, aid your digestions and even fight liver disease.


AVOCADOS

Avocados are pretty tough not to love. Not only do they taste great in many different dishes, they also help fight diabetes and high cholesterol. Avocados can actually help stop a stroke dead in its tracks, and to top it all off, your skin will look better as well!


BANANAS

Bananas can “plug you up” when you’re sick or have “the runs”, they can sooth a nagging cough and help keep your blood pressure regulated. Pretty good for this yellow yummy!


BEANS

Beans provide a ton of fiber to your clean eating plan. As a result, you’ll find that things “move along” a little more smoothly. These lovely legumes help lower high cholesterol, fight cancer and even helps with shaky blood sugar.


BEETS

You either love em’ or hate em’. There’s very little in between. But if you love em’, you’ll have a great leg up on those that don’t. Beets help with blood pressure control, weight loss and even helps keep your bones in good condition!


BLUEBERRIES

These lovely little berries are a true nutritional powerhouse! They are credited with fighting cancer, strengthening memory and even helping your heart and blood sugar. You definitely want to include these goodies in your clean eating plan!


BROCCOLI

When Mom told you to eat your broccoli, she knew what she was talking about! These little “trees” help strengthen your bones, fight cancer and even preserves your eyesight!


CABBAGE

For those of you who love your cabbage, you can boast about the extra health benefits you’re getting. Benefits such as help with weight loss, cancer prevention and heart health.


CANTALOUPE

Cut into one of these lovely melons to help build your immune system and fight cancer, high blood pressure and even high cholesterol.


CARROTS

Every kid knows you have to eat your carrots to have healthy eyes. Well guess what? The same applies to adults! But that’s not all you get out of eating your carrots. You also get smoother bowel movements, weight loss, better heart health and a lowered risk of cancer!


CAULIFLOWER

This one is great for the guys! Cauliflower helps fight prostate cancer and builds bone strength. But you women can love it too. It fights breast cancer (which men can get too!) and even helps bruises heal faster.


CHERRIES

Cherries are one of those nutritional super foods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries are credited with slowing down the aging process and even with ending insomnia!


CHESTNUTS

Often overlooked, these nuts are great for weight loss, blood pressure and cholesterol. They fight cancer too!


CHILI PEPPERS

Heat up your meals every chance you get by adding chili peppers to your plate. They promise better digestion, an improved immune system, better blood circulation and digestion. There is even a rumor that chili peppers aid in weight loss by increasing your metabolism!


DARK CHOCOLATE

If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) is great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index!


FIGS

I had a fig tree in my yard growing up and I never ate a single fig. Of course now, I could kick myself for it. Why? Because figs aid in weight loss, lower blood pressure and cholesterol and even fight cancer. Not bad for this old world fruit!


FISH

While we have to be increasingly careful about the fish we eat, it’s incredibly healthy if for you if you can find the good stuff. It protects your heart, fights cancer and strengthens your immune system.


FLAX

This little seed is a nutritional powerhouse. It helps your digestion, strengthens your immune system and helps with diabetes. The only thing better than flax is Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds and often more cost-effective for those on a budget.


GARLIC

Most folks these days know the benefits of eating garlic. But just in case you don’t, here’s the low-down. Garlic lowers cholesterol, helps with high blood pressure, fights cancer and even kills certain bacteria. And don’t forget the REAL benefit of garlic. It scares away the vampires! (Or anyone else who gets to close to you after you’ve eaten a lot of it! lol)


GRAPEFRUIT

These under-appreciated fruits help with weight loss, strengthen your heart and lower cholesterol.


GRAPES

This fruit is fabulously portable so there’s no excuse not to include them in your clean eating plan. They strengthen your eyes, help with circulation and even fight cancer and kidney stones.


GREEN TEA

1 cup a day is the general rule of thumb with green tea. It will help you fight cancer cells, lose weight and battle against strokes.


HONEY

This ancient medicinal remedy has been used for millenia for various ailments. Among those are the ability to heal wounds, increase digestion and even fight allergies. Try to find local honey if you are using it for allergies.


LEMON/LIME

These sour fruits are amazing at so many things. Fighting everything from cancer to the common cold, never miss a chance to include these in your eating plan.


MANGOS

This tropical delight helps strengthen your memory as well as your digestion. It also fights cancer and Alzheimer’s disease.


MUSHROOMS

The lowly mushroom deserves a pedestal for its medicinal uses. It helps control blood pressure and lowers your cholesterol. And yes, like many other foods on this list, mushrooms fight cancer too!


OATS

Oats are well-known for their cholesterol lowering abilities. But did you know they also improve the condition of your skin and help fight diabetes?


OLIVE OIL

Olive oil should be a part of many dishes you cook. It strengthens the heart, fights diabetes and cancer and helps with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin as well! Just put a little on a cotton ball and wipe clean. You’ll never use cleansers and water again!


ONIONS

Onions add a flavorful punch to any dish. But they also improve your cholesterol and strengthen your heart.


ORANGES

We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges strengthen your immune system, fight cancer and strengthen your heart?


PEACHES

These summer time treats are great for digestion and constipation.


PEANUTS

While many have allergies to these little guys, for those that don’t, you’ll enjoy a lower risk of heart disease, cholesterol and prostate cancer. Plus, they help with weight loss!


PINEAPPLE

Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it also strengthens your digestion, your bones and aids with weight loss.


PRUNES

So, I think most of us know that one particular benefit that prunes provide. They will definitely “get things moving” when you are constipated. But they also help your memory and lower your cholesterol.


PUMPKIN

Some folks see pumpkins as something to carve once a year. But the truth is, your friendly Jack-O-Lantern also provides tons of fiber, controls blood pressure and normalizes heart function. So this year, carve your pumpkin a few hours before dark, and then bring it in for cooking when the festivities are finished.


POMEGRANATES

These amazing fruits have up to 7 times the amount of antioxidants of green tea! Impressed? They also fight cancer, and reduce blood pressure and bad cholesterol.


RICE (BROWN)

Brown rice should be a staple in every one’s diet. Not only is it a very low allergen food, it also protects your heart and fight diabetes, kidney stones and cancer.


SALMON

Wild salmon provides oodles of omega-3 essential fatty acids. A crucial bit of nutrition for us humans. But that’s not all. Salmon also provides many other vitamins like vitamin B3 and B12 which contribute to a healthy metabolism.


SPINACH

Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach helps you fight cancer, improves your cardiovascular health and improves brain function!


STRAWBERRIES

These little berries are easy to include in your eating plan. I mean, who doesn’t like strawberries? (Unless you’re allergic. That’s different.). Strawberries fight cancer, strengthen your heart, helps your stay calm and increases your memory.


SWEET POTATOES

All clean eaters know, sweet potatoes are a fantastic carb to include in your clean eating plan! But why? Because they protect your vision, encourage a good mood, fight cancer and keep your bones strong. That’s why!


TOMATOES

These fabulous orbs are big time cancer fighters! They also help battle high cholesterol.


WALNUTS

These nuts are great for lowering cholesterol, fighting cancer and improving your memory. (I need LOTS of walnuts!)


WATER

We all know we have to get our 8 glasses of water every day (although, we also now know that it can very according to your size and weight). But why is water so vital? Put aside the fact that your body is mostly water to begin with, and you’re left with the facts that water helps you lose weight, fight cancer, keeps your skin in great condition and helps you battle kidney stones.


WATERMELON

This wonderful summer time treat is a fabulous aid for weight loss, lowering cholesterol, avoiding strokes and controlling your blood pressure. So eat up!


WHEAT GERM

The healthiest “germ” you’ll ever include in your diet! It fights colon cancer, keeps things “moving smoothly” and helps your digestion in a big way.


WHEAT BRAN

Bran is just as important as the germ. It also fights colon cancer and keeps constipation at bay. But it also lowers cholesterol while it keeps your digestion moving smoothly.


YOGURT

Choose non-fat Greek yogurt to get more protein on top of the following benefits: increased bone strength, lower cholesterol, a better immune system and better digestion. Also great for ulcers.


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Breakfast on the Eat-Clean Diet
Eggs

The Eat-Clean Diet encourages eggs for breakfast a few times per week. Because you are watching calorie and saturated fat intake, combine one whole egg with two or three egg whites – which contain no saturated fat, but are a source of quality protein. Make the eggs into an omelet filled with fresh sauteed vegetables, such as peppers, mushrooms and spinach, and a 1/2 to 1 ounce serving of low-fat cheese. Serve with a slice of sprouted grain toast.


Yogurt

Nonfat, plain Greek yogurt is high in protein with no added sugars. Mix 1 cup of the yogurt with 10 unsalted pecans and 1 cup pineapple for a quick, on-the-go breakfast. Experiment with other combinations of fruit and nuts, such as strawberries and walnuts or banana slices with almonds. You might also mix muesli with the yogurt for a hearty option.





English Muffins

Whole-wheat English muffins can serve as a base for many Eat Clean breakfast options. Toast one and spread with 2 tablespoons unsalted peanut butter and slices of apple. You could alternatively top the muffin with almond butter and pear slices. For a savory option, top each half of a whole-wheat English muffin with tomato slices and part-skim mozzarella cheese. Broil until the cheese melts and finish with slivers of fresh basil leaves.