Clean Eating | The bare necessities

Food as Medicine
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Clean Eating

Clean eating focuses on consuming whole, minimally processed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats while avoiding added sugars, artificial ingredients, and highly processed products.

Check out the below to get started.

Remove the 5 P’s from your diet:

Pizza, pasta, patisserie, processed, plastics

  • Pizza can be prepared healthily if you make it yourself. Generally they are made of a cheap genetically modified wheat that is inflammatory to the gut and the brain. Additionally they are high in low quality vegetable oils and saturated fats. Much like most microwave or 'ready to eat 'meals. Avoid.
  • Pasta much like pizza has an inflammatory response. Unless you make it fresh yourself. This is a whole other experience. But stay away entirely if you have a wheat intolerance or are doing gut repair. I am yet to find an adequate wheat free replacement without refined vegetable oils and genetically modified corn. (Please comment below if you know of one)
  • Patisseries are loaded with refined sugar and many ‘e number’ chemicals. They are to be kept to a minimum as a treat to be consumed in very small amounts. Alternatively make them yourself with few ingredients and maple syrup or coconut sugar .
  • Processed food is anything that has been refined and is therefore not in its natural form. Processed food usually contain high amounts of heavy metals which interfere with brain chemistry.
    e.g., vegan sausages, reconstituted fish cakes, most soy products, in fact most
    vegetarian options are processed with refined vegetables oils which are toxic. Avoid
    tinned food as these leak aluminium. Stick with glass containers or
    cardboard for crushed tomato/pasata
  • Plastic food - I am referring to food being wrapped in a plastic bag or covering. Plastics leach into the food and subsequently cause havoc on the body mimicking oestrogen! Plastic is an endocrine disruptor chemical, found in all microwavable meals and any product wrapped in plastic.

Replace The Above with a Rainbow of Organic Fruit and Veg.

Choose your meals based on this criteria:

Fresh & fermented;

A salad with plenty of sprouts, sauerkraut or kimchi
e.g smoked mackerel, tomato and basil salad, duck beansprout thai salad with orange

Or Fast Cooked;

A stir fry, steamed, high oven temperature,
e.g steamed fish, grilled chicken, a stir fry

Or Slow cooked meal; oven cooked on low heat, slow cooker.

Slow cookers are so incredibly easy and create easy to digest meals.
e.g. A beef stew, mushroom casserole.

Eat organic. I suggest a seasonal fruit and vegetable box from Riverford. Click HERE for £15 off.

Remember these tips:

  • Eat fruit as much as you like! Great way to consume lots is with a smoothie.

  • Eat healthy fats: avocado, coconut oil, seeds and nuts.

Especially ABCW (almonds brazil, cashews and walnuts), linseeds, sunflower seeds and pumpkin seeds, Greek yoghurt, fresh fish.

  • Protein: a palm size portion of protein with each meal, including breakfast!

Protein is a non negotionable at breakfast for sustained energy throughout the day.
Examples include yoghurt, cottage cheese, organic tofu, nuts and seeds with oats meat, fish , chicken. Protein shakes 100% essential if you are working out Adding quinoa or beansprout to a salad is a great way to boost it with protein.

  • Prepare in bulk: 2 salads a week plus 2 salad dressings and leave in fridge.

Add to your lunch and dinner for extra phytonutrients. Dress it just before you eat it. See dressing ideas here: Naturo Essentials | salad dressings | wraps | hummus

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