Quick and Dirty: Clean Eating

The Eat-Clean principles are:

• Eat breakfast every day, within an hour of getting up, and include some form of protein this will help sustain you throughout the day longer
• Eat lean protein and complex carbohydrates at every meal
• Complex Carbohydrates Include: brown rice, quinoa, oatmeal, nuts, seeds and legumes (lentils, chick peas and beans), fruits and vegetables
• Not: sugar, white bread, candies etc.
• Have two or three servings of healthy fats every day
• Healthy Fats Include: polyunsaturated fats in nuts, seeds, fatty fish, and oils such as Extra Virgin Olive Oil, Avocado Oil, Coconut Oil, butter
• Not: margarine, vegetable oil, corn oil 
• Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
• Control your portions
• The foods to avoid:
• Over-processed foods, especially white flour and sugar
• Artificial sweeteners (This challenge will allow: a small amount of natural sugars including: honey, agave nectar, stevia however this should not be more than one teaspoon at day)
• Sugary beverages, such as soda and juice
• Alcohol
• Foods with chemical additives like food dyes and sodium nitrite
• Foods with preservatives
• Artificial foods, such as processed cheese slices
• Limit your salt intake: replace general table salt with sea salt