8 Weeks to Better Clean Eating Challenge

The 8-Weeks to Better Clean Eating Challenge

Diet and exercise go together for a reason! While exercise and increased activity will definitely accelerate your fitness journey, you can’t out-exercise poor nutrition. Nutrition accounts for 80% of any fitness goal, with the other 20% coming from your genetics and exercise program. Eating more is part of any plan, but the trick is to make sure those food options are healthy and “clean.” When you start giving your body the fuel it needs to perform properly, fat begins to melt away, allowing your muscles to shine through. 

But…What is Clean Eating?

Let me start with what it isn’t: It isn’t a diet. It does not involve omitting foods. And it most definitely does not focus on starving yourself. Whether your fitness goal is to pack on muscle or lose pesky kilos, it takes some extra effort in the kitchen. But before you dive fork-first into the hippest fad diet or bulking regimen sweeping through social media, it’s a good idea to learn about clean eating. We’re starting with 8 weeks, but clean eating is a lifestyle that centres around eating foods that are minimally processed and lack artificial ingredients like added chemicals and preservatives. Your grocery list becomes full of whole foods like colourful fruits and veggies, whole grains, lean proteins, and healthy fats. 

What can happen in 8 weeks?

The challenge helps you to focus on reading labels and making better choices for 8 weeks. Although most challengers will see a change in their weight, the benefits of the clean eating challenge will surpass the number on the scale to include less bloating, new and improved confidence, less joint swelling and pain, glowing skin, fewer mood swings, less stomach pain/indigestion, less heartburn, fewer body aches and pains, improved attention span, more restful sleep, and higher energy levels for work/school, exercising, or socializing. You can also reduce your risk of diseases like high blood pressure, type 2 diabetes, and cardiovascular disease to name a few. 

How do I start?

Clean eating can feel overwhelming when you’re just starting out, especially if you have a lot of changes to make. Follow these simple tips to make your 8-Week Clean Eating Challenge easier.

1. Know the rules.
First things first, read up on the Health Eating Guidelines! Then print them out and stick them on your fridge or somewhere else really visible so you will be reminded to make good choices until they become second nature.

2. Take baby steps.
Revamping your entire diet is too dramatic of a change to sustain. Start your clean eating journey by making little changes every day. Over time, the small changes will evolve into something much greater…your lifestyle change!

3. Only eat it if you can pronounce it.
The focus is to rid our bodies of preservatives and chemicals. Read the ingredient list on EVERYTHING. Start at home in your pantry. If some of the nutrition labels include ingredients that seem foreign or are hard to pronounce, they don’t belong in your body. Also, stick to ingredient lists that only have about 5 or 6 items. Pro tip: This would be a great time to donate those packaged shelf items to a local food pantry!

4. Plan ahead.
You’ll be amazed at what a little planning and accountability can do for your end results and day-to-day decision making. Grocery shopping and meal preparation are crucial to your success. Fill your trolley with only the items on your thought-out clean eating shopping list and keep those other tempting items out of your cupboards. When you get home, set aside some time to prepare your food. It will be easier to stick with your plan if you’re prepared. The vending machine won’t be so tempting with a healthy snack waiting for you at your desk! You can our Weekly Wellness Tracker to track your meals.

5. Surf the Web.
Clean eating has grown in popularity over the years, making it even easier to find recipes, snacks, meal prep ideas, and more! A quick Google search can give you a pizza recipe adapted for a clean eating lifestyle, for example. Once you get comfortable with the simple clean eating principles, start exploring and you’ll find yourself making recipe tweaks of your own.

6. Treat, don’t cheat.
We’re starting with 8 weeks but this is totally a lifestyle change! Often when we begin a new diet, we restrict way too much. That’s not sustainable. If you plan to treat yourself occasionally, you can mentally give yourself a “get out of jail free” card and not feel guilty. Aim to eat clean 80% of the time when you’re just getting started. Leave that other 20% for your date night or your Sunday morning pancakes. In the event you do fall off track, just accept it and get back on the clean eating wagon.

Good luck!

CLEAN EATING GUIDE

You must eat more – of the RIGHT things!

Clean, healthy food choices will transform your body, your mind and your life.

Follow this guide to stay on track!

Eat 5-6 meals per day

Eat every 2-3 hours to get your metabolism firing

Combine lean protein and complex carbs at every meal

Drink at least 2 litres or 8 cups of water every day

Never skip meals

Carry a cooler packed with clean foods to get you through the day

Avoid all over-processed refined foods especially white flour and sugar

Avoid all saturated and trans-fats

Avoid sugar- loaded soft drinks and juices

Eat adequate healthy fats every day

Avoid alcohol which is just another form of sugar

Avoid all calorie dense foods that have no nutritional value

Depend on fresh fruits and vegetables for fibre, vitamins and minerals

Stick to the above portion sizes – don’t supersize!

Here’s an example meal plan for you to follow or adapt to make it your own and we’ve included a template that you can print and use too if that helps.

Lean Proteins 6 SERVINGS DAILY 

Protein is primarily found in meat, poultry, fish and eggs, but is also found in dairy and to some degree in vegetable and grain sources. Tofu, chia seed, quinoa and hemp seed are complete proteins. Other plant sources must be eaten in combination in order to be complete. 

EXAMPLES: Almond butter, Beef tenderloin, Canned tuna, Chickpeas, Fresh fish, Ground turkey, Low-fat cottage cheese, Rice milk, Tofu, Almond milk, Cashew butter, Eggs, Beans of all kinds, Canned salmon, Chicken breasts, Fat-free yogurt, Lentils, Peanut butter, Soymilk, Unsalted raw nuts and seeds, Pork, Tempeh.

Complex Carbs 2-4 SERVINGS DAILY 

There are two types of carbohydrates: simple and com- plex. Simple carbohydrates (think white flour and sugar) are also known as sugars. They break down easily and tend to send blood-sugar levels out of control. For the most part, you want to avoid simple carbs, with fruit as the exception. Fruits are simple carbs, but they also contain fibre, which slows down their digestion, as well as vital nutrients and vitamins. 

Complex carbohydrates are high in fibre and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood-sugar levels. Vegetables, fruits and whole grains are all complex carbs. 

EXAMPLES: Starchy Complex Carbs from Whole Grains 

Amaranth, Wheat, Wheat germ, Brown Rice, Millet, Whole-grain pasta, Buckwheat, Oatmeal, Bulgur, Quinoa.

EXAMPLES: Starchy Carbs from Vegetable Sources 

Bananas, Chickpeas*, Split peas*, Beans-kidney, navy, pinto, soy*, Sweet potatoes, Potatoes, Lentils*, Carrots, Radishes 

EXAMPLES: High Water Content Complex Carbs 

Artichokes, Brussels sprouts, Cucumbers, Okra, Turnip greens, Asparagus, Cabbage, Eggplant, Onions, Watercress, Beet greens, Cauliflower, Kale, Spinach, Zucchini, Broccoli, Celery, Lettuce, Tomatoes.

*These are high-protein complex carbs and may be used as a protein source. 

Healthy Fats 2-3 SERVINGS DAILY 

Gram for gram, about 18% of your diet should come from healthy fats from fish, nuts, seeds and healthy oils. Flaxseed and fish contain Omega-3 fats. Omega-6 fats can be found in sunflower, safflower, corn and soybean oils, black currant, borage and evening primrose oils, and meat and dairy products from grass- fed cows. 

EXAMPLES: Almonds, Cold-water fish, Nut butters, Pumpkinseed oil, Walnuts, Avocados, Flaxseed, Olive oil, Safflower oil, Cashews, Hazelnut oil, Pecans, Sunflower seeds.