The Joyful Anthology

Cleaning up and Cleaning Out


Clean eating simply involves choosing minimally processed, real whole foods that provide maximal nutritional benefits.

The idea is to consume foods that are as close to their natural state as possible.

Selecting ethical and sustainable foods is also a part of clean eating.

Healthy living doesn’t need to be as complicated as it seems. Often, people are intimidated to take the plunge and commit to “cleaning up” their diet. They’re  afraid of letting go of foods that offer comfort and safety.

By starting in small stages you will already begin to feel the benefits of shifting into a better and cleaner you.

Here’s how:

Write down your healthy living goals.

Spend a few minutes thinking about the areas of your health you’d like to improve and write them down. Make them clear and specific. (This helps with taking accountability.)

Limited Processed Foods Many processed foods are loaded with excess sodium, sugars and fats.

An easy way to get started is by reading ingredients listed on packaged foods. If you can’t pronounce or don’t know the meaning of the ingredients, don’t consume them. Instead, try making homemade versions by using organic ingredients.

Remember that not all processed foods are bad for you. Examples of healthier choices include whole wheat or gluten free pasta, frozen spinach, chickpeas and foods that offer vitamins fiber and minerals..

Add Veggies.. Veggies are the best sources of vitamins in supporting the immune system, heartfunction and bone density. They are also low in calories. Adding more veggies will make you feel satiated and full while staying healthy at the same time. Win win!

Eat Healthy Fats .. Swap out saturated fats for healthy fats and don’t avoid eating healthy fats with the misconception that healthy fats will make you fat. Saturated fats increase heart disease. They are typically solid at room temperature. Examples are non organic butters, cheese, and meats. Good fats raise HDL cholesterol and examples are avocados, nuts, olive oil and nut butters.

Reduce Alcohol Levels Too much alcohol will dehydrate and deplete your water intake, minerals. It is also high in calories.

Stay clear from Refined Carbs: Refined Carbs are highly processed foods that are easy to overeat yet provide little nutritional value. Research has linked refined carb consumption to inflammation, insulin resistance, fatty liver and obesity

You can boost your health by replacing refined grains with veggies in recipes.

For example, cauliflower can be chopped finely to mimic rice, mashed like potatoes, or used in pizza crust.

What’s more, spaghetti squash is a natural substitute for pasta  because it separates into long, thin strands after cooking. Zucchini makes great noodles as well.


Clean eating emphasizes fresh, nutritious, and minimally processed foods. This way of eating can not only boost your health but also help you appreciate foods’ natural flavors. In addition, it supports sustainable agriculture and environmentally sound food practices.

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