Posts

How to Eat Clean

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

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

My take on supplementing your diet

For a long time I’ve thought that vitamins and supplements were a complete waste of money. When I was a student, I remember going for several days without consuming a single fruit or vegetable (I shudder at the very idea now). Once I remember deciding I should supplement my diet with a multivitamin. (I want to shout at myself WHY DIDN’T YOU JUST GO AND BUY SOME VEGETABLES?!!!, but fresh produce can seem expensive when you’re on a student budget, and in those days it wasn’t a priority.) So I went to the chemist and bought the multivitamin that had the most amount of things in it for the least amount of money. At the time, I felt no different, and concluded I should have saved my pennies. Read more

Getting sick…and eating myself better

Getting sick is your body’s way of telling you that you’re doing too much and you need to slow down and take it easy. Of course I know this, but every time I feel like a cold/flu virus is coming on, I decide that the best way to deal with it is to ignore it, carry on at full speed with the things I normally do, and hope it goes away.

This never ends well. My body’s response is, well if you’re not going to slow down after I’ve given out the warning signs, then I’m going to force you to stay in bed by making you too sick to get up.

You’d think I’d learn, but oh, no. And so it goes that on Monday I started feeling unwell but decided to push through, and by Tuesday night I was in bed by 7.30m. And so today, when I have a million things I need/want to do, I’m forced to spend the morning in bed. I don’t like sitting around and doing nothing, I like to be going at 100 miles an hour all the time, so if I’m overdoing things I only find out about it when I’m forced to stop. If only I’d heeded the warning signs!

So now I’m accepting defeat and am trying to do my best to make myself better again. It would have been far better if I’d done this at the start, but still.

Echinacea

I don’t take many (actually I don’t take any) supplements but I do take echinacea when I’m sick, having been recommended it by my regular GP over 10 years ago. There are many studies that show it is effective in reducing cold symptoms and I do feel that once I start taking it, the recovery process seems to speed up. And if it seems to work, I’ll continue to take it!

echinaceajpgLARGE

Fresh fruit juice and smoothies

Having recently had my enthusiasm for juicing and smoothie-making revived, these two gadgets are getting a pretty good workout at the moment. Since I started with the daily green smoothie for breakfast I thought I’d never get ill again. (Although I didn’t have one on Saturday morning – could that be the reason for all this?) The great thing about smoothies and juices is that in addition to the fluids that you’re always told you’re supposed to have when you’re ill, you getting all the nutrients, minerals, vitamins and enzymes from the vegetables and fruit that you’re blending or juicing too. If you’re making juice you really need to use organic where possible, because otherwise you’re just squeezing a load of pesticides in there too.

Superfood Salads

The other thing I think it’s really important to do is eat loads of nutritious foods. This is difficult when all you can be bothered to do is make toast, but your body will get better faster if it’s getting more vitamins and nutrients. Hot buttered toast may be one of the ultimate comfort foods, but it ain’t exactly packed with nutrition. And just looking at a colourful meal packed full of vegetables makes me feel better!

quinoasalad1jpg

Quinoa salad with beetroot, sweet potato, flaxseed oil, broccoli, cucumber, chickpeas and almonds. Yum!

Rest

Okay, okay, so I’m still writing the blog, which isn’t exactly total rest, but I’m sitting in bed, and for me sitting still at all is a pretty big achievement. Resting gives your body the chance to use all those nutrients and boosts your immune system, so it can fight off the infection. Of course the temptation will be, as soon as I start to feel marginally better, to get up again and try to do all those things that are just waiting to be done. Hopefully I can take my own advice and stay still long enough to recover properly. Fingers crossed!