How to Eat Clean

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My last post was about clean eating, what it is and why it is so important. I thought I’d follow up with this post on how to eat clean… in the real world.

A lot of clean eating guidelines just aren’t practical. In an ideal world, we wouldn’t be filling up on cheap but nutritionally devoid foods like white rice, pasta and white bread that offer us no health benefits. In an ideal world, we’d all be buying fresh, seasonal produce by the trolley-load, drinking cold-pressed juice daily and we’d all be fantastic home cooks and bakers with limitless free time to spend on preparing the best meals we can. But we don’t all live in an ideal world, we live in a world where good quality food is expensive, time is at a premium and it seems much easier to grab a piece of toast and rush out of the door in the morning than it is to knock up a almond flour pancake stack with stewed fresh fruit and homemade yoghurt.

The good news is, there’s plenty of things we can do to make our diet cleaner, whether we’re short of money, or time, or even motivation. Here’s a few ideas.

Be Prepared to Spend a Little More

It is definitely possible to eat clean on a budget, but you will need to spend more than the bare minimum if you want to eat fresh, clean food. For people who are genuinely struggling to make ends meet, clean eating may not be a priority. But for most of us, we have a choice about what we spend our money on. For me, eating good quality food is more important than spending money on an expensive phone contract or a magazine subscription. Our food is our health insurance. (In fact, as someone without health insurance, it literally is my health insurance.) That’s not to say we need to spend a fortune. Spending a little bit more in the right places goes a long way.

Organic versus Non-Organic

Organic food isn’t a modern concept or a fancy premium product invented for the rich. It’s how our grandparents used to eat, before modern unsustainable practices took over in the quest for ever increasing yields and ever increasing profits. Organic food is better for us and for the planet, and if I could afford to, I would ensure all of the food I bought was organic. Who wants to eat pesticide residues?! However, it can be seriously expensive!

Eating clean means eating fruit and vegetables untainted by pesticides. Pesticide levels vary on conventional produce from plant to plant, so some are safer than others. For those of us on a budget, the US-based Environmental Working Group does a fantastic job each year of telling us which ones have the safest levels and which ones are the highest risk.

dirtydozenIf you can’t afford to switch your entire shop to organic, try to switch the so-called dirty dozen (the ones containing the highest pesticide levels): apples, celery, cherry tomatoes, cucumbers, grapes, chillies, nectarines, peaches, potatoes, spinach, strawberries, bell peppers/capsicum, kale and courgette/zucchini. If you can’t afford to purchase organic at all, try to limit how many of these foods you consume per week.

EWG found that people who ate conventional products daily from this list were ingesting 10 pesticides per day.

Ditch the Supermarket

Food should be exciting and inspiring! Supermarkets are soulless, depressing places… crowded, noisy and without natural light, where we are bombarded with “choice” yet can never find what we want. Yet, it is extremely easy to find all the processed overpackaged rubbish we don’t want – and no doubt it is on ‘special’ too. How many times do we buy things we don’t really want because we were seduced by the saving?! Special offers don’t mean money saved, they mean money spent. The best way to avoid temptation is not to shop there.

SPECIAL

There’s nothing ‘special’ about wasting our money on food that we don’t need and isn’t good for us!

In supermarkets, fresh doesn’t mean fresh. They have huge centralised distribution centres so “fresh” produce spends days on the road and days more in storage before reaching the shelves. It’s picked before it’s ripe so it lasts longer, but this impacts the taste. To top it off, it’s usually far more expensive than you’d pay at a farmers market or local farm shop… especially organics.

If you really don’t have any option available to you other than your local supermarket, try to keep to the edges and avoid the middle aisles. When buying fruit and veg, to get an idea of what’s in season, look at the country of origin and choose local.

Buy Loose

If you want to save money (and reduce your packaging consumption) find a bulk store where food is sold by weight and priced by the kilo. Prices are usually far lower than the supermarkets, and no endless fiddly packets either. The range is also far greater. Items that often appear on the exotic world food aisles with their exotic prices in supermarkets are a fraction of the price at these stores.

bulk1Shop Local

The Farmers’ Market is your friend. Fruit and vegetables are far fresher than those in the shops, they’re are seasonal, and far cheaper. Plus you can chat to the producers themselves! It’s not just fruit and veggies that you can pick up. Often there’s cheese, meat, fish, olive oil, eggs, bread and endless tasty wholesome treats to be had. Farmers Markets have a great atmosphere; they’re welcoming and relaxed, and make the whole shopping experience far more pleasurable. And that’s what food is about, right?

If you’re not a fan of the early rises that accompany Farmers Markets, let the shopping come to you! There’s plenty of local vegetable box schemes that deliver right to our doors, and they often deliver milk, eggs and grocery items too. If you lead a busy life, this can be a huge help, saving you time and energy.  And if you’re really not a fan of grocery shopping and tend to put it off until you literally have nothing left to eat, a delivery scheme ensures your fridge stays full and you don’t need to resort to emergency pizza to fend off starvation.

When we buy our food, we are making a choice about our future. If we want to live the fullest lives we can, to achieve all the things that we want to do, and be there for our communities, our children and our grandchildren, then we need to look after ourselves.

If we don’t look after our bodies, where are we going to live?

The sustainable, ethical, natural way to eat – the ‘clean’ approach

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Have you ever heard of clean eating? No? I hadn’t until I started preparing for the Living Smart session I presented on Healthy Homes, Healthy You back in November.

Food is one of my passions, and I wanted to cover a range of things: eating natural, whole foods; the importance of organic; shopping locally at farmers’ markets; avoiding packaged products filled with preservatives; the evils of mass-produced processed foods – low or no nutrition, fake ingredients that our bodies can’t recognise; and the huge unethical corporations we support when we buy the brands they own (and the 10 biggest companies own almost all of the everyday brands we that buy).

This is the way I eat, although it was a transition that didn’t happen overnight. As I’ve said so many times, it started with Plastic Free July – cutting out plastic meant cutting out junk, buying more raw ingredients and making more from scratch. I began to seek out organics and shop at farmers markets as I became more committed to sustainability. I also started taking a lot more interest in my health. Whereas in my twenties I could eat anything and everything and get away with it, my thirties have not been so forgiving, and my digestive system no longer appreciates being bombarded with junk. I have found that a simple approach to food is the answer. Eating fresh, nutritious, healthy food every day actually makes me feel good – and tastes delicious.

Until I started my research though, I’d never thought about a way to describe my way of eating, other than plastic-free, which doesn’t quite do it justice. Or maybe whole foods (meaning food as close to its natural state as possible), but that doesn’t cover the ethical aspects. “Plant-based” doesn’t fit because whilst I eat a lot of plants, I also eat eggs and fish. Then I stumbled across the term “clean eating”, and I realised, there was a word that described how I eat after all, and so perfectly.

Clean Eating – What does it mean?

It’s actually quite simple. There are plenty of people out there who have dreamed up complicated rules for clean eating, saying all kinds of things like: you shouldn’t eat after 6pm; you shouldn’t eat gluten, or any grains, or even things that look like grains but actually aren’t; or you should only eat by the light of the moon (okay, I made that one up – but you get the idea). I think such rules are unnecessary. Why make things complicated? The way I see it, there’s just one guideline:

“If it came from a plant, eat it. If it was made in a plant, don’t.” ~Michael Pollan

So simple!

Of course, it can’t be taken completely literally. There are plants that are poisonous. Fish, meat and eggs may not be plants but that doesn’t mean they are bad for us. Following this rule doesn’t mean we all have to turn vegan. It’s more about understanding where our food comes from. Free range chickens that roam around in grassy meadows in small-scale farms are very different from battery chickens that have never seen daylight and are forced to live in confined, unhealthy conditions before being processed – in factories.

To me, clean eating encompasses a few things. Eating organic, and buying as local as possible. Shopping directly with producers and cutting out the middle-man (by which I mean, the supermarkets). Using ingredients that are as close to their natural state as possible. Cooking from scratch. Choosing the best quality ingredients I can afford. Avoiding anything with preservatives, additives, or containing ingredients that I haven’t heard of or can’t pronounce. Choosing free range and fair trade (food produced by workers who are exploited can hardly be called ‘clean’).

Food is so important – we literally can’t live without it. Our food needs to be real in order to nourish us and keep us healthy. It needs to be grown in ways that are sustainable so that the land (and waterways) will continue to feed us for generations to come. And it needs to be grown the way nature intended. Not pumped with chemicals and drugs, or fed inappropriate feed (jellybeans, anyone?). Or worse – synthetically manufactured in a laboratory from man-made “ingredients” so it looks and tastes like food but is devoid of any actual nutrition. The only thing healthy about this is the profit that these companies generate for themselves.

“I prefer butter to margarine because I trust cows more than chemists.” ~Joan Gussow

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An unexpected surprise in the mail

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Checking the mail this morning, I found an unexpected letter.

LiM LetterjpgThe community event I organised last year has won an award! How exciting is that?! Read more

One last look at 2013…

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We’re now into the third week of 2014, and so far on the blog all I’ve talked about is 2013. I need to get with the times, so this will be the final post I write that dwells on what is now behind us. Enough of living in the past, I say!

Holidays and the start of a New Year are great times to start making plans for how we want the next part of our lives to be. All the things we want to do, to see, to learn, to experience, to feel. I love to plan, and in previous years I would go charging ahead into dreaming and scheming. This year though (or last year, technically), I slowed down. I decided to spend some time reflecting on the year that just passed before I started thinking about what’s next. Specifically, I thought about all the things that I did that I was proud of in 2013. My achievements. Read more

Going Plastic-Free in Asia (Part Two – all the other plastic)

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My goal was to travel around Thailand for four weeks without consuming any single use plastic. It’s what I do at home, so why should anything be different whilst I was away? I’ve already talked about how I avoided using disposable water bottles, which I thought would be the biggest battle. But there were other contenders.

The plastic straw

Thai people love straws. I thought the straw problem was bad in Australia, but there is a whole other level of straw-dependence over there. Every single drink seems to come with a straw. Of course the obvious smoothies and cocktails come with plastic straws. But less obvious drinks come with them too. If you buy bottled water to take away, it comes in a plastic bag and with a straw. If you buy a tin of fizzy pop, a straw is neatly tucked under the ring pull. Even tins of iced coffee and beer come with straws. It seems that the cultural norm is to drink your drink with a straw. Everyone does it.

Except, we didn’t want to use plastic straws.

I don’t know how to say “please don’t give me a plastic straw” in Thai. Fortunately, this didn’t matter, because I’d brought a stainless steel reusable straw with me from home. It was the single most used item on the trip. Whenever I purchased a drink, I’d whip out my straw and demonstrate that I had one, and no straw would come with the drink. I’m sure they all thought I was a crazy Westerner, but at least I was keeping to the local custom!

There were a couple of occasions where the staff forgot (there were two times that I can remember) and brought me a straw. I handed them back immediately unused, hoping that the straws would be washed and reused, but of course, they went in the bin. So usually I’d watch as staff prepared my drink, and if I saw any hands heading near the straws I’d run over, flailing my arms in the air until they panicked and handed the straw-free beverage over. I may have looked mad, but it worked.

straws

Our stainless steel straws in all their glory!

The plastic bag

The plastic bag is the other obvious contender, and you’d be forgiven for thinking it would be pretty easy to avoid these. Just say no when you buy something, right? But there were a couple of complications.

The first was laundry. In Thailand self-serve laundromats aren’t very common, and instead people offer a private laundry service where you pay by weight. You drop your laundry off and pick it up 24 hours later, smelling fragrant, neatly pressed… and folded in a plastic bag. It’s not like we could not use a bag altogether, because we’d have ended up dropping our underpants and socks all the way down the street. Fortunately we had brought a calico bag with us and we were able to use this instead.

laundry

Our freshly washed, neatly pressed laundry in the calico bag I’d brought with us. Plastic free!

The second was that Thai people used plastic bags as a vessel for food and drink. Literally. They pour cold drinks, hot soups, curry, sauces, coconut milk, you name it, into plastic bags, seal them up, and send you on your way.

plasticbagsThere’s no way I’d want to eat or drink anything served that’s been transported and stored in a plastic bag, even if I hadn’t given up plastic. Fortunately, our KeepCups served as containers for food, so the few times we bought something as takeaway, we didn’t need to use plastic bags.

deepfried

Battered, deep-fried sweet potato and banana – so delicious! We used our KeepCups rather than any disposable packaging.

The most important place to avoid plastic is at the beach. There are no bins so the options for rubbish disposal are taking it home, leaving it there or burying it. Of course, with the last two, it’s only a matter of time before it gets washed out to sea. Best to avoid disposable plastic altogether!

pineapple

Other Disposables

The main other disposable plastics that we were faced with were styrofoam trays (for takeaway food items) and plastic cutlery (for takeaway food items). We avoided using plastic cutlery by taking our own re-usable bamboo cutlery. The spoon was useful for ice cream and getting all the tasty coconut meat out of the drinking coconuts once they were empty, and I even managed to skin and chop up a whole mango with the knife!

cutleryAs for styrofoam, and any disposable food packaging, we avoided this by choosing to dine in rather than get takeaway. The food was fresher, we got to sit down and use metal cutlery and it looked so much more appetizing on a plate rather than stuffed in a plastic bag or cling-wrapped in styrofoam.

food

Imagine eating any of these out of a plastic bag… and yes the option was available!

Tips for Keeping Plastic-Free

There was a lot of plastic to avoid as so much stuff was packaged this way, but keeping plastic-free didn’t mean going without, it just meant looking a little bit harder for what we wanted.

I took a reusable straw, a reusable cutlery set, a KeepCup (which is a coffee cup with a lid that can double up as a small container), a cloth bag and my water bottle. All of these were invaluable. The only additional thing I’d take if I went back is a small sealable plastic container (Tupperware or similar), because the KeepCups were a little too small for most food.

bananasAmongst all the plastic out there, there were plastic-free options, which were exciting to find! These bananas were barbequed, pressed and smothered in coconut sauce, and then served on banana leaves. Plastic-free definitely makes things taste more delicious!

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Going Plastic-Free in Asia: Plastic Water Bottles

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I’ve spent the last 18 months committed to avoiding unnecessary plastic. My food shopping is almost entirely plastic-free, and I especially don’t buy bottled water. Why would I, when safe drinking water comes out of my tap?

In Asia, however, the water that comes out of the tap is not safe to drink. The locals don’t drink it, and tourists shouldn’t either. When we decided to spend four weeks holidaying in Thailand at the end of last year, I really wanted to keep our plastic-free commitment and avoid buying bottled water in disposable containers. A holiday is no reason to throw our values and beliefs out the window! I just wasn’t sure how achievable it would be.

Turns out, I shouldn’t have worried! With a little bit of effort, avoiding using endless plastic drinking bottles on holiday was easy!

No expensive equipment required

Before we went away, I had a brief look at the water filters, water treatment tablets and other gadgets on the market. There’s plenty of options out there, from UV filters that zap bugs and parasites, to physical filters to remove debris, to the traditional water purification tablets. However, it’s not super straightforward. Ideally you need a bug-destroying filter and a physical filter, and the UV filters need recharging and will eventually run out. The traditional tablets involve using nasty chemicals so aren’t ideal for daily use. Plus these fancypants gadgets have fancy price labels too, and it didn’t feel right to buy more stuff that we’d use for such a short amount of time. If we had been going away for several months, or going into the wilderness maybe it would have been a worthwhile investment, but we weren’t.

And actually, we managed just fine without.

Be prepared

We didn’t buy any new gadgets, but we did take our two metal water bottles, two KeepCups and our two reusable collapsible plastic bottles – things we already had at home. I wouldn’t go anywhere in the Australian summer without taking my water bottle, so it made complete sense to take it with me.

bottles

It was a wise decision: all three were used regularly and if I went back, I’d take them all again. The bottles were useful right from when we arrived at the airport – both Perth and Bangkok airports had water filters once we’d passed through security so we could refill our empty bottles.

Make it a priority

Like most things to do with waste, it all comes down to convenience. There’s often an alternative way, even though it may require a little more effort than the conventional way. It’s all about priorities. So we prioritised, and made finding safe drinking water the first thing we did when we moved on to somewhere new.

We didn’t have too much planned when we jetted off, but I had booked our first night and last night accommodation in Bangkok, and I’d researched places that appeared to have genuine environmental policies and a focus on sustainability. This paid off: both places offered plastic-free drinking water, and we were able to refill our bottles hassle-free.

waterhotel

Find out what the locals do

Locals don’t drink the tap water, but they don’t all guzzle mineral water from plastic bottles either. So what do they do? In Thailand (at least in the places we visited), companies deliver treated water in big 20 litre drums to households and businesses, and the containers are returned for refilling once they are empty.

waterrefillsThese containers aren’t marketed to tourists, and the empty containers need returning to the seller, so some retailers were reluctant to part with them. The first place we found would only let us fill up our own containers using their funnel, so we purchased one plastic 6 litre water container and used this for refills. This was our only plastic bottle purchase of the trip! There was no way we would have managed without it, either. We used this to decant the water into our little drinking bottles so we didn’t end up spilling it everywhere.

The second place we needed to use these, we found a seller willing to give us our own bottle by paying a deposit, which we got back once we returned the empty container.

water8

20-litre water drum with the 6-litre water bottle we had to buy. Still, that purchase meant we didn’t have to buy any more plastic bottles on our trip.

Look for alternatives

If our water bottles were empty and we were away from our base and unable to refill them, we found we still had options, and there was no need to reach for the plastic. One alternative which comes in completely biodegradable packaging is drinking coconuts. They are very hydrating, refreshing and good for you, and in Thailand, they are available everywhere.

coconutLots of the cheaper Thai restaurants (which catered predominantly for locals rather than tourists) offer drinking water free of charge to patrons. We’d look out for restaurants with this service and try to use them where we could.

waterfreeWe discovered that a few restaurants sold water in glass bottles that are returned to the manufacturer for refilling. We did talk about buying water at these restaurants to fill up our water bottles if we ran out, but in the end we didn’t need to.

waterglassbottles

We did also see some water vending machines on the streets which filled empty containers. Our only issue was that the instructions were written entirely in Thai and we couldn’t understand how they worked. If we hadn’t found any other alternatives, we’d have popped some coins in the slot to see what happened, but as it turned out, we didn’t need to use these. It’s good to know that alternatives exist, though.

Reap the Rewards

We were completely prepared to pay extra in order to avoid using plastic; we figured it was worth it to limit our impact on the environment. Usually, a higher cost is something that we have to accept for “doing the sustainable thing”. Actually, it ended up being much cheaper! The 20 litre drums of water cost less than a dollar to buy, and many places charged more for a 500ml bottle of water, particularly outside of Bangkok. It was great not to contribute unnecessarily to landfill and keep our plastic-free pledge, and awesome to save money in the process!

Two people, four weeks away, and only one plastic bottle (reused several times before being responsibly recycled). Going plastic-free is just as possible abroad as it is at home if you put your mind to it!

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Rested, refreshed and ready for 2014!

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Ah. Four weeks away from it all. It was fantastic. I finally managed to slow down, take the time to relax properly and have a well-needed rest. I’m feeling so much better as a result.

That’s not to say I took time out from trying to live as sustainably as possible, keeping things simple and continuing to embrace minimalism. After all, why should holidaying change anything?

Having spent four weeks with a small backpack weighing less than 6kgs, and not feeling once like I was without something I needed, I am sold on the idea of taking as little as possible when travelling. It was such a great feeling not to be burdened by a huge heavy backpack, and it certainly made traveling around much more enjoyable. Read more