What *I* mean when I say CLEAN EATING.

by


(remember this stuff? I like it now. a lot.)

This is all prompted by my Before and After photo-post.

At your request.

Here it is.

Potentially the most dull post ever .

And, to increase the level of dullnessment, I’m gonna pause for a moment and give you my dizclaimer:

This is only what I do. What works for me. Im not a dietitian nor do I long to play one on the internet.

OK, ready? Here is goes.

As I’ve mentioned in the past I never count calories.

EVER.

Even when I had the freshwoman thirty wrapped firmly around my waist and ass I didnt fret about calories.

I knew I would NOT be willing to count calories for my entire life—-so I figured why even start?

And, as with setting myself up with a workout routine I could maintain for life, I wanted to eat in a fashion I could maintain for the proverbial long haul.

A food plan where Id not neither feel neurotic (again, this is me. food journaling takes me on a one-way trip to CrazyTown) nor constantly STARVING.

So I educated myself.

I learned that a calorie isnt a calorie isnt a calorie & I learned to read labels (want more deets on that aspect? please to let me know in the comments).

I experimented and found what worked for me (see parenthetical aside above. please to let me know in comments).

The below is an example of that.

The short version of what works for me:

*Nary a THOUGHT to macronutrient or micronutrient or ANY NUTRIENT breakdown.  I strive to do my best to eat in a fashion that will FUEL MY DAY as much as I can on a daily basis.  No figuring of protein grams or counting fat molecules. (yada yada yada see dizclaimer)

*I like to not be famished. I cant think, work or be a good Mama if all Im ruminating on is food.  As a result *I* choose to eat clean. Healthy.  Food as close to nature as I can.  That way I can happily snarf almost 2000 calories a day (& yes weight training helps since it elevates the metabolism) & not worry about fitting into my jeans.

*I eat mini-meals approximately every 3 hours.  About six times a day. All of my minimeals are about the same size and approx (Ive zero actually clue) 400 calories.

What do I mean by CLEAN?

Im certain —-as with all things fitness & food—-there are myriad definitions out there so I shall simply claim this as my own.

To me eating clean is consuming everything in its purest form (Im aware of the irony of this when Im chowing down on (finger quote) grilled (unFQ) chicken from places like Fudruckers. Purest, in my case, does not mean organic many times. it’s doing the best I can given the options while not letting food rule my life.  at all.).

High quality foods which are as free as you can get them of not-found-in-nature additives.

Back in the proverbial day (when I was a personal trainer) Id often tell my clients not to bother picking up a menu when they went out to eat.

In response to the inevitable look of perplexednessment I’d respond if it wasnt a cheat meal/treat meal then their order was really quite simple:

grilled/steamed/poached (you get the idea. depends on the restaurant) fish/chicken/lean beef, steamed veggies (baked potato if they choose with everything on the side) and a salad.

That’s what I mean by clean (cue chorus of groans here. Ive heard it all before).

And that’s how Id work with clients to learn what foods they enjoyed and pave the way toward 100% mindful eating.

When Im truly eating clean? The packets of plan oatmeal are tossed out (too processed) in favor of the lumpybumpy goodness of slow cooking Irish oats.

That’s what I mean by clean.

When Im truly eating clean? All my mini-meals include a portion of lean protein, some complex carbohydrates (gluten-free pasta/bread/brown rice etc) & a smattering of other fruits and veggies.

When Im truly eating clean? (here’s one for my man Mehmet) I dont add any extra salt to my foods.

And no.

Ive never, ever, *ever* hit that last one but you get the idea.

Eating clean is, perhaps, starting with “sauce on the side” and only adding as much as you truly need to make your meal taste good to you.

Eating clean is simply working toward reveling in the taste of the food (again big ups to Mehmet) and not the grease or sauces ladled on top.

What is eating clean not? eating less.

Im not about the being hungry. Ever.

An emailer remarked to me recently that I must eat like a bird so I sent her a typical day of MizFit Food Consumption.

She was shocked.

The cleaner you eat the more calories you can consume while not gaining weight.

We’ve all seen the magazine articles where they show us a donut versus a large bowl of fruit and a stack of crackers *and* a few cubes of cheese and ask which would you rather have for the same amount of calories?

(yeah I know. I, too, oft think: The donut, Writerwoman, so bite me.—-but that’s not today’s topic)

Eating clean is precisely like that magazine article except every, single day.

There you have it.

My definition of the way I now intuitively mindfully eat.

Miz’ version of Clean Eating.

Now you.

Do you already eat this way & have thoughts you wanna add?

Is the above what youre working toward  & have questions for me/other readers about specifics?

Do you beg to differ (as many do) with my definition & wanna clarify for me what EATING CLEAN truly is?

please to hit us all up in the comments.

(Part 2, The Great Snooze Fest which is/are details on my daily food choices, coming tomorrow.)

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Comments

  2. Oooh. I’ve always made it so hard and gone by the book.

    I’d never thought of the fact I could create my own clean eating definition.

  4. I eat a majority clean diet and feel so much happier and healthier – my energy is limitless, my skin glows, my hair shines and my eyes sparkle.

    I do get “attacked” sometimes on my blog when I dare to mention eating clean and get retorts of “what about your industrially processed protein supplement” and even got a snide comment because I was taking a multi vitamin.

    You’re right in that you have to do the best you can with what you have.

    I’ve counted calories for the last 3 years and to be honest, I’m so sick of it! I don’t want to be tracking my food forever but was mistakenly thinking that if I want to stay slim, I would have to. However, I’m breaking away from it and am now trusting myself a bit more, eating intuitively, only eating when hungry and not eating until I am fit to burst but rather until my hunger has gone away.

    I know it’s a long journey for me, I have so many issues where food is concerned and am trying my hardest to overcome them and I finally feel like I am on the right track.

    Thanks for a great post Carla 🙂

    xx

  5. I am definitely working toward eating cleaner. *I just bought some Irish oats yesterday morning as a matter of fact.*

    I am just so damned inconsistent. Sure, there are times when we need to eat out and a “grilled” chicken sandwich is the best option of the moment. But when you go on binders, like I just did with eating McDonald’s for 2 whole weeks, ones gotta stop and think, WHY?

  7. I hear you on ALL ACCOUNTS! I find that when I Adopt the 5-6 meals a day concept, I feel fueled and NON famished all Day! I’m working on the Eating Clean part! I’ve done the protein thing for so long that I needed to RE LEARN that carbs are our friend! 😉 Ok, off to eat meal number 1! BREAKY!!
    Love ya lots!
    Dr. Mo

  8. I resemble this post! 🙂 Clean eating does allow you to eat more & I am not willing to eat 1200-1400 calories only. I will say though that age throws a whole other factor into this buy making one have to eat even cleaner & play around with the protein/carbs percentages along with types of food to allow one to keep the weight in maintenamce….. age & hormones fight you with age!

  9. I love this post! Not, I don’t eat clean completely, but a great percentage of my diet, maybe. I get in tons and tons of natural foods, fruit, veggies, herbs, grains, lean protein. I try to stay away from processed foods, although I do grab the occasional Fiber One bar and 100-calorie snack. My big problem is bread. I don’t eat a lot of it, but would like to try getting it out of my diet for a while completely and see how I make out. Love bread, love potatoes.

  12. Clean to me is whole foods. Period. I don’t eat clean. But I eat cleaner than I used to.

    My downfall? I rely and enjoy protein powder once or twice a day for an extra shot of protein…while I do think it’s healthy for me, it’s not entirely pure. Yes, I know there are clean versions on the market…but I don’t always select them because of price or availability.

    I’m human. And we’re not always clean. 😉

  13. This is exactly my definition. I try to eat the healthiest possible given my choices. When eating out, I might not be eating as “clean” as at home, but I do what I can considering the menu. At home I try to eat things in their natural state, try to eat snacks with few ingredients, and try to avoid processed foods, the latter of which is a challenge with a junk food-loving husband.

  15. You know I’m a BIG fan of clean eating. As close to nature as possible…always makes me feel best. Salt? Not necessary. With you on that one. Happy Thursday

  16. “I knew I would NOT be willing to count calories for my entire life—-so I figured why even start?”

    YES! It’s so much more simple (and ultimately healthier, in my humble opinion) to lose the fixation on a number and focus on more fun things, like “what colors are my foods?” Great, balanced explanation of clean eating.

  17. A post after my own heart! Or make that stomach!

    I think of it as basic eating, or more old fashioned eating. Basic, “real” foods that fill you up, give good nutrition, and don’t distort eating habits. My personal favorite is olive oil. I use it generously. And small portions of desserts and treats and on special occasions. And keep how I eat food basic and uncomplicated.

    Like you, I never count calories, don’t diet, and can wear clothes from two decades ago, except if anything, I am leaner now than i was at 20.

    I love your common sense, MizFit!

  18. I just started clean eating this month when I decided to join the October:Unprocessed movement. It has been a real eyeopener for me. Since I have been trying to eat unprocessed foods I haven’t really had to time to count my calories and surprisingly I am losing weight. I am hypothyroid and losing weight has be so difficult for me unless I’m eating incredibly low calories. Eating clean has really change my life and my body is thanking me for it. I feel so much different.

  19. Sadly, I would be 100% miserable eating everything grilled/poached/steamed with no sauce. But. That’s me. As you say, we all have to figure out our own version. I do try to eat plenty of fruits & veggies and eat mostly home cooked meals where I can control the ingredients. I’m not saying I have it completely figured out, but I’m working on it. 🙂

  20. That actually sounds a lot liek the way I eat on the Slimming World meal plan. People are alway amazed by how much I can eat and still maintain my weight, but I love having generous portions of fresh fruit, steamed vegetables and lean meat throughout the day.

  21. Thank you for sharing this. I know we are all different but I really appreciate seeing how someone eats who has been maintaining successfully for a long time. For me, my definition of clean has more to do with staying “on plan.” For now, that mostly means no refined stuff like white flour or white rice, no junk food or sugar added foods. I also go for steel cut oats over packaged oatmeal:) But where I am willing to give in more than you is with sauces and marinades and the like. And now and then a highly processed food, like frozen black bean burgers. But I do agree that not all food is created equal and a calorie is not a calorie. My body seems to respond very differently to different foods.

  22. Unfortunately our family is very tight on money since Samantha came. We can’t always afford the fresh foods we’d like or make the homemade meal every night that I’d love. But one day I know we will be clean eating, I just know it!

    • Lordy have I been there Erin. For me it was then as it is now just striving to make the best choices I could (then could was afford) & getting really creative as well

  23. Great definition, especially the part about ‘every day.’ I find myself eating this way mostly, and am sometimes surprised when I try a processed food and find it very unsatisfactory–something I used to think was just great.

    One thing I wonder about a little bit is my own ‘processed’ food–the things I enjoy baking with wholesome ingredients. They are no longer food in their most natural form, but at least I know everything that went into them, and where it came from.

  25. I did a little experiment not long ago where I told myself that I could eat anything I wanted all day as long as it was healthy. I made excellent choices and I was SHOCKED at how much food I could eat for not a lot of calories.

    Now if I could just remember to do that every day, I’d be golden. 🙂

  26. I admit to being a calorie counter. And when I’m at my best…a scale watcher. But I also have learned that level of intenisty is hard to maintain largely because it is not enjoyable for me.

    I like your approach so much better, and wish I could get comfortable with it. But I am not giving up. And defintely jealous.

  27. “Im not about the being hungry. Ever.” <—-This is what I'm striving for. For the longest time, I haven't had the slightest idea of what "hungry" was. I was at a loss as to how to even tune in to that. But, I am realizing that if you LISTEN…really LISTEN… to what TRUE hunger is, then no, you will never be hungry. You will eat what you enjoy, love it and be satisfied. The end.

    So happy you found that for yourself! I hope to one day, too!

  28. I’m not there yet. Working hard on it as it’s where I want to be once I reach maintenance and for the rest of my natural life. And although I’m much better, I probably will never be able to put the salt away.

  29. I began paying attention to what I put in my body about two years ago. I had always been into nutrition (read: calorie counting) but then it was like a switch; I was either on or off. If I was on, I was tracking what I was eating. If I was off, it was a free for all and I ate with reckless abandon.
    I hated tracking and most of the time was off but feeling horible about myself and my body.

    When I began, I didn’t worry as much about keeping junk out of my body as I worked to put healthy things into it. In reality, I found that when my body received the nutrients it needed I didn’t crave, as much, the junk. It’s been a proccess, there have been ups and downs but the longer I listen to my body the less time I spend in the down position.

  30. Thank you for this post. I’ve been struggling and hearing what others do helps me.

    Cannot wait for specifics.

  31. As a fellow non-calorie-counter, I heartily endorse your approach to this journey. The key is finding a lifestyle you can live with and start living with it.

  34. Good post! Well I do count WW POINTS and they have a list called FILLING FOODS and these are all CLEAN. If I eat off of that list (I do for most meals) I do not get the HUNGRIES (is that a word? it is now lol) I learned about Clean Eating from Tosca Reno and have a few of her books- get recipes and tips. 🙂

  36. I think everyone has their version of clean eating, as well as the word healthy. But it is true and it works, because everyone is different. Everyone has to find what works for them.

    Like you said, I try to eat as close to nature as possible. I do best in not my ordinary circumstances (traveling, eating out, etc). No one is perfect…but I do believe we have to learn to balance life, and that means food too!! Oh and fitness ; ) on ya and have a life somewhere in the mix, haha

  37. Really loved this post. I cannot count calories either or it brings out that OCD hiding in the bushes. When I started running it was much easier to change the way I ate. Junk in gave me junk out when I was out there on the road and running is too damn hard for me to self-sabotage myself before I even head out the door. I heart carbs so pass them my way please. ;-P

  38. Oh yeah, you got clean eating right (well, it is consistent with my interpretation so hence it is right! 🙂

    Basically, clean eating is eating whole, natural foods with as few ingredients as possible. A lot of the crap food manufacturers add to processed food is designed to make you crave more of their food and gain weight. Why? Because overweight people eat more and that’s what they’re banking on. It’s all about the money.

    I try to stick to one ingredient foods: broccoli, potato, steak. And if I am going to eat something from a bag or box then I try to find a product with as few ingredients as possible.

    Although I am not tempted by a donut any less than you are! :=-)

  39. I try to stick to one ingredient foods: broccoli, potato, steak. And if I am going to eat something from a bag or box then I try to find a product with as few ingredients as possible.

    Although I am not tempted by a donut any less than you are!

  40. I love your definition/thoughts on clean eating. Simple and sane. I’m not there yet, but hope to be someday. Soon. Truly your simplicity in this boggles my mind. I can complicate the contents of an empty paper bag.

  41. Very cool and very SANE explanation of clean eating. I love it. When I first started really trying to get healthy it took a lot of effort to learn to always get dressing/sauces/etc. on the side, to learn what whole grains are and what they’re not, to learn how my body responds to what I eat. I’m still learning, actually. The only thing I’d add to your list is FAT. I eat a sizeable portion of fat with every meal and it has helped me in so many ways, not the least feeling full longer.

  42. To me it’s all about finding what works for me…I’m not quite there, but getting close. I do have to watch calories though. I will happily overeat good/clean foods and lose no weight. I know that sounds crazy, but it’s where I am right now.

  43. Great post, and great definition!

    I’m always trying to be better at this — after interviewing so many doctors and nutritionists all day, I’m convinced that all the processed food does such a number on our digestive/health systems, it’s best to stay away from it at much as possible.

    One thing that many of them say that helps me is: If your great-grandmother would recognize it (and have been able to serve it on her country-kitchen table), it’s “real food.”

  44. yesyes charlotte (she peeks in from new york city where I’m totally being a grownup….a grownup sans proper warm attire) FAT. So our friend. All kinds of good fats in my diet thank you for clarifying

  45. Ok I will be completely honest and say that I was the eats like a bird emailer (unless you had more than one ;)).

    Thanks for sharing MizFit.

  46. I eat clean for the most part yet for me I need to journal and keep a record of what I’m consuming.

    I think the crazymaker for me would be not doing that.

    We are all so different.

    xo

  47. I love that you figured out early on what would and wouldn’t work for you! Wise beyond your years, the young Miz was…:)

    I liken eating clean to having most of my foods in their most natural state. MOST of them – there is still room for frozen yogurt, stick pretzels and chocolate, among other things.

    Very detailed post – another one of yours that should be required reading.

  48. Shitballs. This whole time I thought eating clean meant eating a pizza after I’d been freshly showered….aka “clean”. F*ck a duck. I’ve got to do some replanning now. Oy.

  49. Shitballs. This whole time I thought clean eating meant eating a pizza after I was freshly showered….aka…clean. Crap. I’ve got some replanning to do now…thanks….oy.

  50. I’m a big fan of doing your best while not being neurotic about it. I try to eat my version of healthy most of the time. That is … lots of lean meat, no skimping on the carbs – both complex and simple (I’ve tried to go carb lite or just complex and it does BAD BAD things to me as a consummate athlete and runner). A constant influx of fruits and veggies (I can take down a 2 lb bag of carrots in just a few sittings). Staying away from things that are super calorie dense so I can feel like I can eat a good quantity. Except when I don’t. When I go out and drink margaritas and eat tex mex. Because life is too short not to be able to do that after a long run…

  52. I really to eat clean, but for me this approach includes dessert every night. Something small but not necessarily found in nature 😉

    Great post Miz

  53. What you said about not being able to be a good mom if all you’re thinking about is food hit a little too close to home for me.

  54. I usually eat fairly clean and some days are better than others. I mean, a girl has to have a cupcake now and then 😀

    I figure I am doing all right if I just get rid of processed food and have the occasional treat in there.

  56. Completely agree with your definition, although it’s not the eating style I really follow. I try to cook as many veggies as possible into our meals, use whole grains instead of white rice and pasta, and use olive oil instead of butter. Where I fail the most would either be with my love of andouille sausage and cookies. But I figure if I can eat well 90% of the time, a little gumbo and a cookie on occasion won’t hurt!

  57. Miz, I just found you and wondered where you have been all my life….I am one of those who ruminates about how many cals I should eat, how much protein, etc. it’s exhausting!! I hate counting calories and even keeping a food journal. I have horrible stomach problems despite eating clean and exercising on a regular basis. What is a day in the life of Mizfit like? How much exercise do you do and what do you eat?

  58. I love eating clean. The problem comes into play when I start questioning exactly what “clean” means… and then feeling guilty because OH GOD IT’S NOT ORGANIC or OH GOD IT’S NOT LOCAL or OH GOD IT’S NOT VEGAN. You get the idea. Sometimes I think I’m so wrapped up in trying to eat healthy that I wind up eating very unhealthy instead! Or at least having a very unhealthy relationship with food.

    Must remember that all we can do is our BEST. And that doesn’t mean eating a specific way 100% of the time.

    This blog post is very timely for the one that I’ve written up for tomorrow, actually 🙂

  59. Thank you for sharing this ever so boring topic. People want to know! In calorie counting days 2400 seemed like the most insane thing I could possibly do and now I’m usually about there in my I don’t count anymore guesstimation. And staying where I am weight wise. Crazy what you can eat when you eat food of the earth and move your body (minus bum issues of course) like we were meant too.

  60. Love ya, MizFit… but calories still count whether you eat clean or not. I eat pretty clean, with probably 95% or better of my food being good whole foods, but I still can’t eat all I want of those. Handfuls of raw almonds may be clean as the day is long, but eventually, the calories add up if you eat too many handfuls.

    I overeat. It’s why I’m fat. But I can overeat healthy just as easily, or really, MORE easily (since the healthy food is all stocked here at home) as eating junk food (which I am always going to have to go somewhere to get, because it isn’t kept here).

    Once, I ate up a 2 pound bag of cherries. Freshly picked wonderful cherries. So I can’t just leave things only to clean eating without doing some calorie counting if I want to lose weight.

    • working on limited time as I’m on a trip playing day job grownup but had to jump in and say I agree!!! I know I beat it to death but I do believe fitness and how we eat and life isn’t about fitting in.

      It’s about doing what we’ve found works best for us —-usually through trial and error (lottsa error if you’re me anyway)

  61. Something I will say for clean eating while menopausal… helps BIG TIME with hot flashes!

    If I go off on a junk food bender, my hot flashes and night sweats return. Eat clean with only an occasional lapse, I don’t really have them.

  63. I’m slowly finding out when eating clean means to me. I’m trying to read up to give myself a starting point and then taking those books with a grain of salt so that it can become about my life, not the authors.

    I’m trying to eat foods that are not messed around with. I’m trying to add my own sweetness instead of eating theirs. The biggest change there is no longer buying flavored yogurt. Instead, I’m buying plain yogurt and sweetening with fruit and honey.

    My biggest downfall though, is snacking. I’m trying to remind myself (daily) that an apple is just as fast as a handful of crackers.

  64. Gosh I love this post!!!! Especially “it’s doing the best I can given the options” – this is exactly what I tell friends and student/clients when they ask about food choices. I have some friends (who are former clients, actually!) who are on tour with their band. They constantly bemoan healthy options on the road…or lack thereof. Frankly, I am getting sick of hearing about it. As I’ve told them in the past, they can find a betterforyou option WHEREVER they go. This could be ordering the house salad, asking for it in a dinner sized portion, and adding whatever lean protein is available that is NOT battered ‘n fried.

    Yes, sometimes (um, that makes it sound like it’s a rare event…which it is not) I’ll reach for the spray butter or the yummy dip or even the cool whip when it’s around….but I make sure that ALL (yes, all) the bases of my meals are whole, pure foods. Vegetables. Chicken. Fish. Tofu (ok, processed technically, but whatevs). Egg Whites. Fruit. Oat bran. Plain greek yogurt or cottage cheese. Yeah, some of the add-ons might be fakey mcfakerson. But I am a real person living in 2010 doing the very best she can.

  66. 😉

    Thank you for this post. I’ve emailed a d asked about it a billion times.

    Very helpful.

  67. Thanks for this post – I feel like I am reading me here!

    A great book that was recommended to me by Christine @holisticguru was The Slow Down Diet by Marc David. Little small things to do to slow down and regain awareness of how and what we eat – not a diet in the usual sense of the word. Loved it, it chimes in well with this philosphy of clean mindful eating.

    Thanks for sharing!

  69. Hi Miz Fit,

    I heart this article! So here’s my Q for you: I’m a vegetarian and although I would love to eat “clean”-er I am concerned about the protein bit. I love tofu but I won’t if I have to eat it at every meal. Any suggestions? (I know, I know, mix in some rice and beans but then I’m eating tofu just every other meal!)

  70. Yeah!!!! I am sooo happy to see this in print (on my screen or whatever the term is)!

    When I have a new client it’s very common for them to tell the head therapist they were disappointed that I didn’t put them on a real food plan.
    For years I have been teaching people (mostly women but more and more men lately) how to eat for nourishment and that includes savoring,enjoying and being real… it does not ever include calorie counting (unless anorexic and in danger of hospitalization) fat grams or carb counting.

    I know that we all know, not only how much to eat but if we listen close enough we know what our body wants and it really isn’t the donut 🙂 (And we still may choose the donut but now with awareness that we chose a treat)Yet hearing takes practice…it’s no quick fix.

    Super cool explanation of clean eating too Carla. It has to all fit in the real world and I like to say “take the highest road possible”. Without guilt!

    Thanks for the reminders~ you are a real world hero!

  71. Miz, you’re speaking MY language! Counting calories or journaling my intake for the day changes me into The Crazy, Obsessed Binger who just want more, more, more. In a heart beat!

    I have to approach healthy eating sideways, casually – that’s what works for me! And I agree 100% with eating naturally (for me, High Raw) with few additives and unrecognizables in my meals.

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