What is clean eating? There are a lot of opinions on what “clean” food really is, but to me it means eating things that either
- are a plant,
- grew from a plant,
- ate a plant,
- ate something that ate a plant, or
- are products of either 3 or 4 – meaning something like milk.
Basically, not eating things that were made in an industrial plant.
The Clean Eating Reset is designed to help you start kicking cravings to sugar and processed foods so that you have an easier time sticking to a healthy lifestyle. Once sugar and nutrient-deficient processed foods are in our bodies, we want more and more of them. The only way to kick the cravings is to let these foods (or I should say “foods”) pass through your system so that your body forgets about them and no longer craves them. Processed foods and sugar are truly a drug designed to be addictive and need to be treated as such.
Why 2 weeks? Because two weeks is a time frame that you’re likely to stick to. A 30-day clean eating program can seem really daunting and big challenges that we’re not used to doing often lead us to feeling overwhelmed and then self-sabotaging ourselves. This doesn’t mean that you can’t keep going past the two weeks, but I do think you’ll have an easier time staying committed to the reset by starting with two weeks.
I’m also including tips and challenges for self-care because cleaning out negative thoughts from your mind is really important to living a healthy lifestyle. The vast majority of our unhealthy habits and choices stem from a negative emotion and if you can turn those emotions around and/or learn how to cope with them in healthier ways, you’ll see a huge turnaround in your physical health.
Thank you for trying out my Clean Eating Reset and congratulations on making a decision to work towards a happier and healthier You!
Clean Food List
- All vegetables are clean if they come fresh or frozen!
- Meats such as chicken, turkey, pork, beef, and wild game
- Fish such as tuna, haddock, salmon, and shellfish
- Natural protein powders derived from plants, like the Vega brand
- Nuts do have protein, but are considered more of a fat source
- Beans do have protein, but are considered more of a carb source
- Note: Foods like chicken nuggets and fish sticks do not count as “clean” because even though they started as a clean food, they were processed in an industrial plant. Keep proteins as close to their natural source as possible, unless it’s a ground meat product with no additives
- Nuts- raw, dry roasted, and/or salted are all OK
- Nut spreads – with no additives like sugar
- Seeds – such as Chia and Flax
- Egg yolk
- Olive Oil & Coconut Oil
- Animal fat
- Whole Fat: Butter & Milk & Greek Yogurt (limit dairy intake)
- Fruit – just like vegetables, they’re clean fresh or frozen!
- Potatoes – regular or sweet
- Oats (minimally processed)
- Whole Grains (limit as much as possible)
- Water – lots of it!
- Fresh-squeezed fruit & vegetable juice
- Coconut, Almond, and other nut milks are all clean if there are no additives
- Work on having a positive mindset focused “I can do this and whatever else I set my mind to”
- Replace criticisms of yourself with compliments
- Surround yourself with people who bring you positivity instead of negativity and lift you up instead of put you down
- Smile at yourself whenever you look in the mirror to build confidence and self-love
- Take time for yourself to do things you enjoy to remind yourself that your needs are a priority
- Focus on your health and how you feel rather than how you look
- Stick to physical activities you actually enjoy so that exercise doesn’t feel like a punishment or something you “have to do”
- Always focus on the things you have accomplished instead of the goals you have not reached
- Have the courage to follow your intuition and to follow the paths that you know are right for you, rather than letting other people guide your life. It will limit feelings of helplessness and build more self-confidence.
- During the reset, have at least 80% of your meals be home-cooked, even if they were cooked at someone else’s home or by someone else.
- Over the two weeks, set aside time for physical activity at least 6 times. It can be going to the gym, doing a workout at home, going for a walk around the neighborhood, or anything else that gets you moving. Make sure to only pick activities you enjoy!
- Over the two weeks, set aside time for meditation at least 2 times. It can be as little as 5 minutes in total silence or listening to a soothing song and connecting with what you are feeling in the moment. Or it can be a longer guided meditation directed towards a goal you have.
- Make a list of the ways you want to feel as a new “goals” list instead of one that is appearance-based and keep that somewhere you can look at whenever you’re feeling discourage or un-motivated.
- Every time you criticize yourself or someone else makes a criticism of you, give yourself 3 compliments to negate the criticism.
What are your favorite clean eating recipes and favorite things to do for self-care? Comment below or on the Facebook post!
Best Wishes for a Happy and Healthy You,