Clean Eating Principles
Clean eating…it sounds so nebulous. Subjective, even. That's because it is.
Every BODY is unique. That’s why one specific way of eating works wonders for one person, but makes another feel sick. So, how on Earth are you supposed to know what to eat?
Well, there is good news. Although we are all different, and we need to be detectives of our own bodies to figure out what foods and eating habits make us feel our best, there are a few clean eating principles that apply to everyone.
Here are four of my favorite clean eating principles that will hopefully help demystify this topic a bit, as well as empower you to make decisions for the wonderfully unique being that is YOU.
Bio-individuality
We are all unique individuals. We have our own needs, desires and tastes, and these change over time. This is why an eating regimen that works wonders for one person, does not work for another. Even identical twins can't necessarily follow the same eating protocol. Why? Because factors such as what we eat, how we live (do we exercise? do we manage our stress?) and even how we were delivered when we were born affect our gut microbiomes and how we respond to certain foods. For this reason, following a prescribed “diet” often does not work. How could it if that diet wasn't written specifically for you? So, what should you do? Be your own detective. Test and learn and test and learn what works best for you. Hire a health coach if you need help. And give yourself grace. What worked for you five years ago may not work today.
Go Back to the Basics
Eat whole foods - vegetables, fruits, quality protein sources, healthy fats and water. Try a wide variety to discover what you like and what works well for your body. Pick foods with vibrant colors - they are often rich in nutrients but also visually pleasing and fun to eat. Try a vegetable you have never tried before to broaden your palate and recipe index. And, read ingredient labels. As much as possible, avoid added sugars, preservatives and anything that you don't know.
Crowd Out
Diets so often focus on what you can't have. Crowding out is all about what you CAN have. This principle encourages you to flip your thinking and find ways you can add more whole foods to your eating. Can you drink more water today? Can you add more veggies to your plate tonight? The wonderful side effects of crowding out often include minimizing your intake of processed foods and minimizing your cravings.
Don’t Deprive Yourself
Constantly thinking about what you can't eat, and depriving yourself of foods you love will not work in the long run. Food choices are often driven by emotions relating to key areas outside of Clean Eating such as Relationships and Career. Depriving yourself does not tackle the root cause of the issue. So, continue checking in with yourself holistically. Take small steps in key areas to maintain balance in your life, and always be a detective. You might just uncover the root cause of your craving and learn how to manage it from the inside out.
Think about one or two ways you can Go Back to the Basics and Crowd Out this week. Make these small steps that you know are feasible.
Small steps lead to sustainable change.
