Vitality Fitness Bunbury


Clean, Green, Healthy Living ...... With Attitude!

Clean Green Healthy Eating

What is Clean Green Healthy Eating?

Clean Green Healthy Eating will mean different things to different people.

For one person it may be about eating less packaged foods because of the amount of waste it produces, and the resources that are consumed.

For another it could be about sourcing their food from know local suppliers because they are reducing their chemical intake...the amount of chemical additives in packaged products, the pesticides being sprayed over non-organic crops, or the hormones injected into livestock to increase their bulk.

For the next person it means eating organic, and it is more about ethics and the way animals are farmed and farmers are paid that defines their choices.

For some it means going vegetarian or vegan as they see it as the most green, sustainable, ethically and morally correct way of consuming our requirements.

And that's the thing, it isn't about anyone else telling you what you should and shouldn't eat.

It IS about the basic concept of the individual making a choice to eat a more delicious, nutrient dense, ethically and environmentally sourced nutritional intake.

How much each individual incorporates that into their own lifestyle will of course depend on their overall lifestyle, nutritional requirements, skills and resources...

Clean Green Healthy Eating Basics

As we have already stated 'clean green healthy eating' has different definitions for everyone, so to clarify, when we speak of clean eating in these pages these are the basics we are speaking of:

1. Aim for all food to be as close as possible to it's natural state, and consumed as soon as possible after harvest.

Food begins to decompose from the moment it is removed from it's source.

Food consumed raw almost as soon as it is harvested, is still 'alive' in the sense it contains all the same macros, mineral and vitamin content as it did when it was living. The longer a food sits unconsumed and the further along the decomposition cycle, the less nutrient dense it becomes.

There is also the belief that food consumed raw and as close to harvest still contains all of the plant's essence, or life force and that this as well as the nutritional content is consumed. Food left for a few hours to a few days (depending on the food type) is considered to no longer contain this life essence and is so considered to be less sustaining.

Example Fresh strawberries vs fridge stored strawberries: While there is no scientific proof to this theory I have experimented with food at home such as a fresh picked unwashed strawberry (our garden is organic) right from the garden or strawberries taken inside and stored until that night. The fresh ones do have a certain something that the others don't, plus they taste better too.


2. Aim to grow or supply your own food or to purchase it from local organic producers.


If you can grow your own food, any of it at all you are doing several things; you are providing a nutrient dense food source for yourself and your loved ones, you are providing vegetation back to the planet (food for insects, nectar for birds, bees and butterflies and 02/CO2 exchange), finally you know exactly where it was grow, under what conditions, what pesticides or not were used on it and when it was harvested and in what matter. 

Where you are unable to grow or produce it at home, then try to buy from someone nearby who sells the food. Someone where you can ask where and how it was produced, where you more often than not can actually visit the producer and see the workings of the farm, pick and buy some produce while you are there. 


For example Apiarist's Honey vs Store Bought Honey: Honey at your local supermarket is often heat treated (which removes many of the honey's benefits) and blended with other sugars such as liquid sucrose, molasses or maple syrup. It will say on the label if it has been blended, it  doesn't tell you how long it has been since it was harvested. Honey purchased from a local apiarist will be harvested freshly, often if requested you can participate in the collection.The honey is fresh, untreated and unmodified, it can often be purchased two ways fresh spun into sterile jars or still in the beeswax at a slightly higher charge.


3. Aim to purchase your food unprocessed without preservatives, additives or other modifications


When you do have to buy something from outside of your own home or network, then try to buy the unprocessed or least processed version.Unprocessed and raw is not always an option or a choice but some packaged food isn't too bad nutritionally speaking, frozen vegetables, tinned tomatoes. You just have to choose the option that is going to provide your body is as close as possible to the raw, fresh ingredient. 


For example Homemade/Baker's bread vs store bought bread: you can buy bread from a chain supermarket for a couple of dollars a loaf, but it is rubbish - full of fillers and chemicals and not really 'bread' at all. Even the weight of it tells you it's not real bread. Then you go to a good bakery and you buy a wholegrain seed bread (my favourite here is a heavy rye, barley and oat loaf with pumpkin seed, sesame seed, chia seed, flax seed (linseed), sunflower, poppy, barley, kibbled mung bean, amaranth, flaked quinoa,...yum!), and you can feel the weight as soon as you hold it. Sure its a dollar or so more but it is also completely different quality, white processed bread really is just sweet play doh that has you wanting to eat a bunch of it, whereas real bread has taste and texture and a single slice is filling and nutritious. 


4. Aim to eat as ethically and environmentally positively as you are able for your choice of diet.


This is a hot topic and not everyone will agree with everyone else on where the lines should be drawn. This statement means that as an individual you choose to eat in a manner that suits your ideals both morally and ethically. If eating animal products is offensive for you then you abstain from doing so, if food prepared in a certain manner is against your religious beliefs then you do what is right for you.


For example Butcher's Fresh Grass Fed Steak vs Store Bought Grain Fed Steak; You are a meat eating carnivore through and through and you love red meat and could eat rare steak every night. Then make an ethical and moral choice and eat rare grass fed steak bought from an RSPCA certified local butcher.Not only will you be making a choice for the better good, but you will have better tasting steak too!

The Clean Eating Kitchen

If you wish to begin stocking out your kitchen towards a clean eating lifestyle, then you need to know of what sort of products might be available for you to try and if you like, incorporate into your own personal adaption of clean eating.

These are some of the items that you may wish to stock in your pantry and for some of them where you might purchase the clean variety if not available in supermarkets:

  • Meats
  • Produce (Fruit and Vegetables)
  • Grains, Seeds Nuts and Legumes
  • Grain and Seed Produce
  • Dairy and Dairy Alternatives
  • Dry Goods
  • Canned Goods
  • Condiments, Spices and Sweeteners
  • Drinks

Meats -

Poultry/Poultry Produce


Eggs - Aim for organic free range.
Chicken & Turkey Meat – Lean, and low in fat (when skins removed)

Boneless, skinless poultry breasts are your best friends if you eat meat.

But whole birds are often the better deal and you get so much more use out of them.

If you can afford free range organic meat, it’s always a cleaner way to go.
Meats -

Fish/Seafood


Most fish and seafood is considered clean, especially if caught in a sustainable manner from a clean environment. Just be careful of the mercury content found in fish from certain areas.


Grains, Seeds Nuts and Legumes - Legumes


Lentils (green, red and black)

Black beans
Kidney beans
Pinto beans
Adzuki beans
Canelini beans
Black beans
Navy beans
Chick peas
Grain Nut, Legume and Seed Produce - Tortillas and Flat Breads


The best option is make your own, the only ingredients are real corn flour (and not thew white powdered stuff they sell in Australia for cornflour which isn't actually whole corn) lime and water.

However real cornflour can be difficult to buy in some places, and only available from some specialty stores.

In some places you can buy an Ezekiel brand tortilla  (a sprouted wheat tortilla that is clean but has an unusual texture that some people find off putting).
Dry Goods

Arrowroot Powder
Baking Powder
Carob Chips
Cacoa Nibs
Cacoa Powder
Xanthan gum
Vanilla Extract
Lemon Extract
Peppermint Extract

Meats -

Beef


Lean cuts of grass fed, humanely raised beef is delicious and can be part of a clean eating plan.


Other options becoming available in Australia now are venison, bison and buffalo, all are are much healthier than beef and are similar in flavor. (see Game Meats)

Fresh Produce -

Fruit


Apples
Apricots
Avocados
Banana
Blue Berries
Black Berries
Grapefruits
Kiwi
Mango
Nectarines
Oranges
Passion fruit
Peach
Plums
Star fruit
Strawberries

Grains, Seeds Nuts and Legumes - Nuts



Peanuts
Almonds
Cashews
Pistachios
Pecans
Walnuts
Hazelnuts

Grains, Seeds Nuts and Legumes - Grains


Brown rice
Millet
Popcorn Kernels
Oat Bran/Germ
Rolled Oats
Steel Cut Oats
Grain Nut, Legume and Seed Produce - Breads

You have a couple of options for bread, you can make your own, buy from a reputable baker or buy Ezekiel brand breads, which can be found in the supermarket's freezer section.

This brand of bread has several types to choose from, but read the ingredients as not all varieties are clean.
Grain Nut, Legume and Seed Produce - Meal

Almond Meal
Flaxseed Meal
Dairy Alternatives

Unsweetened almond milk – Best to make your own, there are some clean varieties but they are hard to find. Health food shops are the best bet for buying these clean.

Unsweetened brown rice milk: Best to make your own, there are some clean varieties but they are hard to find. Health food shops are the best bet for buying these clean.

Unsweetened soy milk – If you gchoose to consume soy you must make yourself aware of GMOs, and be sure to purchase the organic variety.

Unsweetened coconut milk
– Can be purchased in a can or a UHT type container in the fridge section, check the label to be sure as some are clean and some not.
Meats -

Pork


Good quality organic pastured pork is part of a clean eating plan.


Ham and bacon are often not due to the nature of their processing, however there is the occasional butcher who makes a healthy ham, if you can find one you are in luck!


Fresh produce -
Vegetables

Beetroot
Broccoli
Carrots
Capsicum
Celery
Eggplant
Green beans
Okra
Onions (any variety)
Squash (any variety)
Sweet potatoes
Tomatoes
Peas (any variety)
Zucchini

Grains, Seeds Nuts and Legumes - Seeds


Quinoa,
sun flower seeds,
sesame seeds,
chia
flaxseed
Amaranth
Grain Nut, Legume and Seed Produce - Flours

*Look for the following phrase "Whole Grain", and check the ingredients list on these.


Whole grain wheat flour
Whole grain wheat pastry flour – tough to find in some areas, but great for baking.
Coconut flour
Peanut Flour
Quinoa Flour
Besan flour (chickpea)

Grain Nut, Legume and Seed Produce - Oatmeals and Porridges

Steel cut oats or traditional rolled oats are the best option for oats to be eaten for porridge or in cooking.

A few of the 'quick oats' brands are good, but you will need to check individual brand's ingredients to be sure.
Meat -

Kangaroo and other Game Meats


This is a very lean meat and can be used in place of beef in most recipes.


This is one case where buying purchased is safer as the meat has been checked for disease.


Apart from shop bought kangaroo, the only other place to purchase it is direct from a hunter. Some but not all know how to check the liver for disease.

So unless you know and trust the hunter personally this is one case Id stick to store bought.


Fresh Produce -
Greens

Chard (Silver beet)
Kale
Spinach
Bok Choi
Choy Sum
Amaranth Leaves

Fresh Produce -
Other

Bean Sprouts
Sprouted Seeds
Micro Herbs
Dairy

Milk – Raw milk is the best milk you can get. But since it’s hard to find, expensive and illegal in many places unless it's from your own stock. The next best milk would be an organic, full-fat milk from a local diary.

Cottage cheese
– Make your own is best from full fat milk, it is difficult to find a clean cottage cheese in stores, some farmer markets do stock some though, you will need to read the labels carefully.

Yogurt
– Plain full fat greek yogurt should be the first choice.This is best as it is very versatile as an exchange for sour cream or you can mix in your own fruits and spoonful of raw honey if you want a sweet treat.

Cheese
– Cheeses should be eaten in moderation due to their high fat content. Stay away from pre-shredded and processed sliced cheeses, they are terrible. Real grated Parmesan cheese from the dairy section of the supermarket is fairly clean in moderation.
Condiments, Spices and Sweeteners -
Sweetners

100% Maple Syrup – (Avoid "Maple Syrup Flavoured")
Molasses (unsulfured)
Raw Honey - from your local health shop, most health food shops will have a big barrel type server and you can order by weight or by the tub.
Liquid or Powdered Stevia (it should have a greenish grey tinge if it isnt highly processed)
Condiments, Spices and Sweeteners -
Herbs and Spices


Purchase herbs and spices whole if possible and grind them yourself, even better grown your own.

If you have to buy they should come in bulk and you ask for it in weight.

Most places will have a wholefoods store that sells herbs and spices by the weight.

Don't buy seasoning in packets as they are full of salt, sugar and additives.

Allspice
Cayenne Pepper
Celery Seed
Chili Powder
Curry Powder
Cream of Tartar
Dried Basil
Dried Oregano
Dried Thyme
Fennel Seed
Italian Seasonings
Garlic Powder
Ground Cinnamon
Ground Cumin
Ground Nutmeg
Ground Mustard
Minced Onion
Onion Powder
Paprika
Pepper
Red Pepper Flakes
Sea Salt
Rock Salt

 
 
 
Canned/Jar Goods

There is a lot of debate as to whether or not canned items, are clean even those that are a single item with no added extras, due to the BPA’s in the cans. So canned goods are on the 'maybe clean list'.
Having said that, ease of use means most of us do purchase at least some canned goods such as tomatoes and beans.

So IF if you do decide to purchase things like beans or tomato sauce in a can, there are a few things to consider before purchase. Read the ingredients....

a) Is there added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list?
b) Is the sodium content high?
c) Does it contain any additives?


If the answer is yes to any of these questions it isn't acceptable as part of the clean eating basics, look for another variety.

Some items I have found that MAY be clean - but as always check the labels as not all products are equal!


  • Artichoke Hearts
  • Coconut water, milk and cream
  • Enchilada/Taco Sauce
  • Salsa
  • Low Sodium stock
  • Olives (all varieties)
  • Can and Jar tomatoes
  • Sun Dried tomatoes
  • Tomato Paste
  • Tomato Sauce
  • Tuna
  • Salmon
  • Oysters
  • Mussels
  • Crushed Pineapple in juice
  • Peaches in juice
  • Apple sauce, unsweetened