Committing to Clean Eating, Sort of…

I have been reading a lot of articles and blogs on Clean Eating. Some of what I read makes sense, but some seems impractical and almost impossible to practice. I like the approach, but 6 meals per day each being 3 hours apart, for most of us is at the very least impractical. So, I am going to adapt the principles so I am able to apply them in a practical way in my life.
I found two great sources, Tosca Reno and The Gracious Pantry. Tosca advocates eating 6 meals per day. Both have great information on Clean Eating food and principles. Plus, I’m not sure how healthy it really is to eat 6 meals per day 2-3 hours apart. Some say, including The Gracious Pantry, eating small meals more often increases your chance of diabetes, since your insulin stays spiked all day.

Anyway, here is what I am going to do. I will eat 3 meals per day, with snacks throughout, to keep me from getting “famished.” I will shop for and seek to eat only “clean” foods. I will stay with MFP, MyFitness Pal, recommended calorie intake for my goals. I will continue my physical activities and exercising. So, I am going to Sort-of take the Clean Eating approach, adapting to my situation and life.

Here are the basic principles of Clean Eating that I will implement:
1. Eat Lean Protein, Complex Carbs and Healthy Fat at Each Meal.
2. Never Skip a Meal. Make sure you eat breakfast daily!!
3. Read Labels. No more than 5 ingredients for the item. No “chemical” wording accepted. No preservatives. No processed ingredients. No added salt/sodium. No added sugar of any type. If you don’t understand or know what the ingredient is, don’t use it. (Organic is best)
4. No Refined Ingredients or Foods. (No sugar, refined grains, refined fats). Ezekiel Bread is a great bread source, it is in the freezer section due to no preservatives.
5. Eat Fresh Vegitables, Fruits, and Nuts. Stay away from juices.
6. Eat Lean Protein. Cold water fish is best. Skinless chicken breast. Skinless turkey breast. Grass fed beef. Venison. Pork tenderloin. (No ham, no processed meats, no deli meat).
7. Drink 8 Cups of Water, Daily.
8. Portion Size and Calorie Intake Suitable for Your Physical Type and Goal.
9. Plan. If you do not plan your meals, even going out, you will not be successful. If you do not plan your grocery store trips, you will not purchase what you will need or eat.
10. Freeze Food. Learn how to freeze fresh vegetables, fruits and meat. Most people give up, because it is expensive when fresh food ruins in the refrigerator.

There are plenty of resources to find lists of healthy fats, complex carbs and proteins. However, I provide a short list of nuts (some of the healthy fats), complex carbs and fish protein below.

Notice the Raw Nut list shows number of nuts and calories in 1 ounce.
Type of Nut # of Nuts in 1-ounce Calories
*Almonds 22 170
*Brazil nuts 6 to 8 185
*Cashews 18 160
*Hazelnuts 20 175
*Macadamias 10 to 12 200
*Peanuts 18 165
*Pecan halves 20 200
*Pistachios (shelled) 47 160
*Walnut halves 14 185

High Water Content Complex Carbs
*Artichokes
*Asparagus
*Beet Greens
*Broccoli
*Brussel Sprouts
*Cabbage
*Cauliflower
*Celery
*Cucumbers
*Eggplant
*Kale
*Lettuce
*Okra
*Onions
*Spinnach
*Tomatoes
*Turnip Greens
*Watercress
*Zucchini

Complex Carbs
*Apples
*Berries
*Citrus Fruit
*Grapes
*Kiwi
*Lychee
*Mango
*Papaya
*Pear
*Plum

Best Fish
*Mahi Mahi
*Grouper
*Snapper
*Char
*Salmon
*Halibut

Introspection of My New Year’s Eve with Friends

When I was sitting in a stool at our kitchen island, about 11:00 p.m. New Years Eve, I contemplated how we spent that evening. We had just finished an evening that included playing a game of “Hand and Foot” and eating homemade chili, tortillas and quesadillas with two friends, a couple we have grown to know well.

We had a wonderful evening. We quit early, before midnight, because my wife was ill. She would not have been able to last till midnight. Our friends noticed, so they left in order to allow her to get her needed rest. They noticed this, because they are friends, not acquaintances, not companions, not peers or just fun people. They are authentic friends.

We said our goodbyes and our friends drove home.

Whole living includes friends with whom you are able to enjoy a meal, talk about dreams, share relaxing entertainment and laugh at each other (with each other). Then, even after spending so much time together, you still look forward to the time you are able to do it again.

Friends are unique treasures, not often found. There are plenty of acquaintances, companions, peers and fun people, but not many genuine friends. Friends are dependable, empathetic, and encouraging. They are able to challenge you and be truthful (even when being truthful is remedial). Because, friends truly want what is best for you, always.

Friends develop strong bonds with you. Friends are there for you, without an agenda or desire for reward. Friends find joy in your joy, and pain in your pain. Friends however, don’t let their friends campout in their pain or joy for too long. Friends help you move forward in healthy ways, not let us hang on to the past.

We have some friends, not many, because being a true friend cost…cost time, heart ache, resources and openness and transparency. Friendship exposes one’s heart, leaving it vulnerable. Yet, friendship has the greatest benefits and advantages for one’s total well-being. We are made for relationships, and the best relationships (outside of marital) are real friends.

Spending time with acquaintances, companions, peers or just fun people is enjoyable. But, spending time with real friends is soulful, empowering and life-giving.

Don’t be too quick to make “friends,” but make sure you find those treasures who are real friends. Life is far less than full without them.

A man of many companions may come to ruin,
but there is a friend who sticks closer than a brother.
—Proverbs 18:24