Wellness Weekly

The season of the Harvest is upon us, stay healthy this fall by keeping the following in mind!

Fall into Clean Eating


Clean foods refer to those that are natural and unprocessed. Eating clean is for those who want to eliminate chemicals and processed foods from their diet. Although not necessarily a low-calorie approach to eating, eating clean places an emphasis on the quality of the foods eaten. Sticking to the the basic food groups---fruits and vegetables, meats and whole grains---is at the center of clean eating. However, it is important that these foods be chosen carefully.

Clean Eating and Shopping Food List:

Fruits and Vegetables
Fruits and vegetables are an essential part of any diet, but it's important to choose those products carefully. According to Healthy Child Healthy World, most fruits and vegetables contain multiple pesticides even though they do not exceed safety allowances for a dose of a single pesticide. According to Daily Green, if consumers get the recommended five servings of fruits and veggies daily from the 15 most contaminated products, they could ingest up to 10 pesticides in a single day. The Daily Green recommends always buying organic celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, grapes, leafy greens, carrots, pears and tomatoes to reduce exposure to these chemicals. It is not necessary to buy organic fruits or vegetables that are peeled, such as bananas or mangoes.

Meat
According to The Daily Green, it is unlikely that most meat products contain pesticide residue. However, some parts of the meats are more likely to contain chemicals than others. In beef and pork, the muscle is the cleanest part; the fats can contain up to 10 different pesticides. In chicken, the thigh is the most contaminated part, so stick to eating only white meat. To ensure your meat is clean, choose meats that come only from animals fed organic feed and given no hormones or antibiotics. The cleanest meats can be found from a butcher, not your local supermarket.
Whole Grains
Clean whole grains include wheat, brown rice, millet and barley. Look for breads that say 100 percent whole wheat or whole grains, not enriched. Enriched breads have been processed, thereby removing many of the nutrients. Other good grain options include oatmeal, muesli and whole-grain cereals.
Healthy Fats
A balanced diet needs a daily dose of healthy fats. Good, clean fats come from foods such as salmon, olive oil, avocados and raw nuts.Read more: http://www.livestrong.com/article/209724-clean-eating-shopping-food-list/?utm_source=augustnewsletter&utm_medium=email&utm_campaign=100830#ixzz0z8NhUz1F