Tosca Reno is the official queen of Clean Eating. I was turned on to her books several years ago and have since enjoyed her articles and recipes in Oxygen and Clean Eating magazines. She recently re-published her 10 Principles of Clean Eating. Following the simple principles that define Clean Eating can make such a difference in not only your physique, but also your energy and athletic performance. Nutrition truly is the key! Check out the 10 Principles of Clean Eating below. Where are you at with your nutrition??? Are there some things you can do to clean it up??? Maybe you just need a reminder of how to eat to clean??? Have you always wondered what clean eating is all about???
Whatever the case is…here you go! :)
The 10 Principles of Eating Clean:
- Eat more! Eat 6 small meals each day spaced at intervals of 2-3 hours.
- Eat breakfast every day, within an hour of rising.
- Make your last meal three hours before bed.
- Eat a combination of lean protein plus complex carbohydrates at each meal.
- Eat sufficient healthy fats every day.
- Drink 2 to 3 liters of water each day.
- Pack your own lunch and snacks and bring clean foods with you every day.
- Depend on fresh fruits and vegetables for nutrients, vitamins, enzymes and fiber.
- Eat only foods that have not been overly processed or saturated in chemicals, saturated and trans fats and/or toxins.
- Adhere to proper portion sizes.
- Over-processed, refined foods
- Chemicals and preservatives
- White flour
- White sugar
- Artificial sugars
- Saturated and trans fats
- Alcohol – avoid or minimize intake
- Calorie-dense foods with little or no nutritional food value
Brussel sprouts are a pretty awesome little veggie! ;) Rich in protein, dietary fiber, vitamins, minerals, and antioxidants. Their popularity seems to be on the rise. They are increasingly showing up on restaurant menus and recipe sites.
Check out the health benefits below and pick some up next time you are at the grocery store. Brussel sprouts are fabulous roasted, in salads or sauteed. Get creative and get some Brussel sprouts on your plate!
HEALTH BENEFITS OF BRUSSEL SPROUTS
- The sprouts are one of the most nutritious vegetables and should be considered in weight reduction and management programs.100 g Brussel sprouts provide just 45 calories, however, contain 3.38 g of protein, 3.80 g of dietary fiber (10% of RDA) and zero cholesterol.
- In fact, brussels sprouts contain several flavonoid anti-oxidants like thiocyanates, indoles, lutein, zeaxanthin, sulforaphane and isothiocyanates. Together, these phytochemicals offers protection from prostate, colon, prostate and endometrial cancers.
- In addition, brussel sprouts contain glucoside, sinigrin. Early laboratory studies suggest that sinigrinhelps protect from colon cancers by destroying pre-cancerous cells.
- Brussel sprouts are an excellent source of vitamin C; 100 g sprouts provide about 142% of RDA. Along with other antioxidant vitamins, vitamin A and E; it protects body by trapping harmful free radicals.
- Zeaxanthin, an important dietary carotenoid in sprouts, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions from UV rays. Thus, it helps prevent retinal damage, “age related macular degeneration disease” (ARMD), in the elderly.
- Sprouts are good source of another anti-oxidant vitamin A, provides about 754 IU per 100g. Vitamin A is required for maintaining healthy skin and is essential for acuity of vision. Foods rich in this vitamin offer protection against lung and mouth cancers.
- It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 mcg or about 147% of RDA. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; helps prevent or at least delay onset of Alzheimer’s disease.
- The sprouts are notably good in many B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that are essential for substrate metabolism in the body.
- They are also rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g fresh sprouts provide 25 mg (1.5% of RDA) sodium and 389 mg (8% of RDA) potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.That is a healthy little mouthful! So good for you and so delish!!! They should definitely be a staple in your nutrition!