Kitchen 2.0 = Clean Eating
Clean eating is not a fad diet, and it’s so much more than a disciplined eating plan. It’s a philosophy and a paradigm shift. We made a fundamental change in our approach to eating. Our relationship with food changed, and this fresh perspective offers a direct, positive correlation to good health and well being.
The following are our 8 basic tenets:
1. Eliminate the simple sugars in your diet.
This doesn’t mean low-carb. It means eliminating the whites. White sugar, white rice, white pasta, white flour, white bread, white potatoes, etc. All these whites are simple carbohydrates. They spike our blood sugar and have little nutritional value. It also means including complex carbohydrates in your meals. Whole grain breads. Brown rice. Lentils. Quinoa. And loads of high fiber vegetables and fruits.
2. Reduce Sodium.
Get rid of the salt shaker and read the nutrition label before you purchase anything. If a recipe calls for canned tomatoes, we use “no sodium added” tomatoes.
3. Eat when you’re hungry. Stop when you’re
Plate your meal as a suggestion of what you want, but don’t feel you need to eat all of it. Likewise, if you are still hungry, go back for a little more. Pay attention to how you feel.
4. Water, water, water.
Hydration is important for organ function, blood pressure maintenance, and regulation of body temperature. We aim for 2 liters per day.
5. Do your homework.
Know what isn’t good for you. Eliminate trans fats, fried foods, preservatives, color additives, toxic binders, fat replacers, etc. It’s far better to have a little full fat, natural sour cream, than a big scoop of fat-free sour cream.
6. Avoid all processed food.
Unless you are shopping in the middle aisles of the grocery store for pantry staples such as flour, vinegar, or oils, stick to the perimeter of the store. Clean eating is simple, scratch cooking. It doesn’t involve canned soups or bottled salad dressings.
7. Learn the Dirty Dozen and the Clean Fifteen.
The Dirty Dozen are the twelve foods which should always be purchased organic. The Clean Fifteen are the foods which are safe to purchase non-organic. Basically, the less additives and pesticides in our food, the purer it is.
8. Consume healthy fats every day.
Fat has a bad reputation. The American Heart Association reports that dietary fats are essential for energy and supporting cell growth. We limit saturated fat to under 14g per day, but we always include nuts, avocado or healthy oils every day.
You can do it!
Not all at once; give yourself time to revise and recreate your life, one step at a time. Your body and your health will thank you, and you’ll be amazed at the results! You can download our pantry guide and our starter guides here: