Back to the Basics with Clean Eats

Clean eating, organic, all natural = terms that may seem like newly coined terms that have come to be in the past decade, but truth be told this “new” organic/clean eating way is how things used to be.

When thinking about clean eating think about going back to the basics.

Clean eating means eating fresh fruits and veggies, whole grains, and lean meats vs. the pre-packaged, processed foods (this includes fast foods!)  Fresh fruits, veggies, eggs, lean meats, etc are always readily available at the local farmer’s market!  These foods aren’t only good for you, but are FRESH and tasty. We like fresh and tasty.

Taking a cleaner approach to eating also helps you to replace those saturated fats with the healthier fats.

With clean eating counting calories goes out the window, you just depend on and trust in the quality and healthy goodness that nature provides!

The other concern that some have with making moves towards organic and clean eating is cost.  This, my friends, is a bit of a myth….Here are some quick tips to review before your next trip to your local grocer conglomerates.

1.
Choose fresh, unprocessed foods over canned or processed products.  The best way to do this is to shop for those fresh seasonal foods.  Local Farmer’s Markets  sell produce that is best in season.  When products are in season it typically cuts down the price as thus keeping $$$ in YOUR pocket.  Pick up some pumpkin, arugula, peppers, green beans, okra and more from your local market this fall season!

2.

Sugar Magnolia Bakery

Incorporate whole grains like brown rice, millet, or quinoa over processed grains.  These whole grains not only are all natural, but are FULL of nutrients such as protein, dietary fiber, and iron!  Maintaining a diet which is high in fiber has been shown to not only is healthier and keeps you full, but has been shown to be effective in weight loss and weight maintenance.

Eating lean meats, and choosing organic or grass fed meats when possible helps to avoid pesticides, hormones, and other additives that aren’t included in meats that you can pick up from your local farmer!
Sometimes foods carry small amounts of pesticides currently used on farms, and even pesticides no longer used, but which are long-lasting in the soil and water.

So…what’s the big deal?  Pesticides to kill the little buggies killin’ the crops?  Take a peak at these eye-opening statistics:
93% of non-organic oranges analyzed contained pesticide residues;
78% of the non-organic apples analyzed contained pesticide residues;
43% of all non-organic fruit and vegetables analyzed had detectable levels of pesticides;
50% of all non-organic lettuce contained residues from seven or more chemicals;
71% of cereal bars contain pesticide residues

Resource: Why Food Pesticides are so Dangerous to your Health

After you get those meats home remember that grilling, broiling or steaming your meat rather than frying helps to cut down on added fats. So break out that George Forman grill or stove pan and cut back on the fried stuff.

3.
Avoid sodas and high calorie, sugary drinks.  These sugary drinks contain added sugars and in some cases artificial sweeteners, but most of all can add $10-$20 on your grocery bill!  Sticking to drinks such as water, tea, coffee, and milk not only add quality to your meals, but also cut down on the pricing.

B & G Honey

Try adding honey to your tea instead of reaching for the sugar jar or other sweeteners advertised as “natural sweeteners”.  (Add image of honey sold at CFM)
*Added bonus to buying local honey : allergy sufferers believe that locally produced honey can alleviate symptoms while helping you to build an immunity to allergens in your local community! Read on to discover why local honey rocks!

4.
Trade bad fats for good fats. A simple solution?  Trade that Big Mac snack for a nutty snack and fatty fish these alternative choices are loaded with good, healthy fats and Omega3s!

5.
Opt for snacks like nuts, fruits, and vegetables!  Keeps you on your feet and your mind sharp!

Shopping Tip of the Week:

Check the label!  100 percent whole wheat (or grain) bread” or that “whole grains” or “whole wheat” is the first or second ingredient on the ingredients list next to the nutrition label

Check out some of these awesome 20 minutes or less recipes!

Breakfast:

French Toast Sticks

From the Market: Milk, Eggs, and Bread

Banana French Toast

From the Market: Milk, Eggs, Bread, Bananas, and Olive Oil

Lunch:

Turkey Paninis

From the Market: Baguette,  Sun-dried Tomatoes, Cheese, Olive Oil, and Arugula

Dinner:

Personal Pizza w/ Garlic Spinach

From the Market: Tomato Sauce and Red Peppers

Snacks:

Green Apple Carpaccio

From the Market: Apples, Olive Oil, and Arugala

Quinoa Party Salad

From the Market: Red, Orange, and Green Red Peppers, Olive Oil
Dessert:

Perfect for fall bonfires!

Cream Cheese S’mores

From the Market: Honey
Georgia Southern University Campus Farmer’s Market
@ William’s Center Plaza, October 16th 10-1pm

Main Street Farmer’s Market  – Every Saturday @ 9-12pm

 

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