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Hello Inspiration Nation!

Today I want to talk about “Eating Clean”.

I haven’t really shared this with you all yet, but I’ve been on a personal journey the last few months of trying to work on my health, and a big part of that is eating better. I’ve had some good success (lost 25 pounds in 3 months) so I wanted to share a bit about what I’ve been doing as far as my eating, so it might inspire others of you to eat “Cleaner”. Even if you’re not looking to lose weight, I think this type of eating is essential in today’s fast food, ultra-processed world.

Let’s talk about it…

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Introduction

“Eat clean.” It’s a phrase you’ve likely heard often, but what does it actually mean? Clean eating has become a lifestyle choice for many seeking to improve their health, energy, and overall well-being. At its core, clean eating focuses on consuming whole, minimally processed foods that nourish your body naturally. Unlike rigid diets, it’s not about restriction—it’s about making thoughtful, intentional choices. Let’s explore what clean eating involves, the benefits it offers, and how to start incorporating it into your daily life.

Defining Clean Eating

Clean eating prioritizes real, whole foods in their natural state. This means choosing ingredients as close to their original form as possible, free from artificial additives, preservatives, and unnecessary processing. I like to say “if God didn’t make it, don’t eat it” Here are the key principles:

• Focus on Whole Foods: Fill your plate with fruits, vegetables, legumes, and whole grains.

• Opt for High-Quality Proteins: Include lean meats like chicken and fish, along with occasional red meat in moderation.

• Avoid Processed Foods: Limit, or better yet, totally stop consumption of prepackaged snacks, sugary drinks, and items with long ingredient lists.

Clean eating isn’t about perfection, it’s about being mindful of what you’re fueling your body with.

The Benefits of Clean Eating

1. Improved Energy Levels
   Whole, nutrient-rich foods provide sustainable energy throughout the day, reducing the mid-afternoon slumps caused by refined sugars and processed carbohydrates.

2. Weight Management
   Clean eating naturally helps with portion control since whole foods are more nutrient-dense and filling, leading to reduced cravings for unhealthy snacks.

3. Better Gut Health
   Fiber-rich fruits, vegetables, and legumes promote healthy digestion, feeding beneficial gut bacteria and reducing bloating.

4. Mental Clarity
   A clean diet supports brain health by providing essential nutrients while avoiding the brain fog associated with processed foods and high sugar intake.

What Clean Eating Looks Like in Practice

Here’s an example of a day following clean eating principles:

• Breakfast: A piece of avocado toast (I like making the avocado almost like guacamole mashing up the avocado and adding a little salt, pepper, garlic powder, and onion powder) with slices of tomatoes.

• Lunch: A grilled chicken salad packed with colorful vegetables like spinach, bell peppers, carrots, and cucumbers, topped with a homemade olive oil and balsamic vinaigrette.

• Snack: A handful of almonds paired with an apple.

• Dinner: Baked salmon served with a side of quinoa and steamed broccoli, lightly seasoned with garlic and lemon.

Smart Substitutions:

• Replace white bread with whole-grain or sprouted bread.

• Swap sugary sodas or juices for water infused with fresh fruits or herbs.

• Use roasted sweet potatoes instead of French fries or chips.

Tips for Getting Started

1. Start Small
   Focus on cleaning up one meal per day. For example, swap a processed breakfast cereal for oatmeal or add more vegetables to your lunch.

2. Shop the Perimeter
   When grocery shopping, stick to the outer aisles of the store, where fresh produce, lean proteins, and dairy are typically located.

3. Read Labels
   If you’re buying packaged items, choose products with short ingredient lists you can understand. Avoid anything with artificial additives or preservatives.

4. Cook at Home
   Preparing meals at home gives you full control over the ingredients and allows you to experiment with fresh flavors.

Misconceptions About Clean Eating

• It’s Not About Perfection
  Clean eating isn’t an all-or-nothing approach. It’s okay to enjoy your favorite indulgences occasionally—it’s about making better choices most of the time.

• It’s Not Expensive
  While fresh, organic produce can be costly, there are plenty of affordable clean eating staples like frozen vegetables, canned beans, and whole grains.

• It’s Not Bland
  Clean eating celebrates natural flavors. Herbs, spices, and simple cooking techniques—like roasting or steaming—can make meals flavorful and exciting.

Conclusion

Clean eating isn’t a diet; it’s a lifestyle that prioritizes nourishing your body with wholesome foods. It’s flexible, sustainable, and ultimately about feeling your best. Start small, enjoy the process, and see how clean eating can transform your energy, mood, and overall health. Remember, every small step counts toward a healthier you.

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Clean Eating Recipe

Lemon Garlic Chicken with Roasted Vegetables

Lemon Garlic Chicken with Roasted Vegetables

Ingredients:

For the Chicken:

• 4 boneless, skinless chicken breasts

• 2 tablespoons olive oil

• Juice and zest of 1 lemon

• 2 cloves garlic, minced

• 1 teaspoon dried oregano

• Salt and pepper, to taste

For the Roasted Vegetables:

• 2 cups broccoli florets

• 1 medium sweet potato, peeled and diced

• 1 red bell pepper, diced

• 1 tablespoon olive oil

• 1 teaspoon paprika

• Salt and pepper, to taste

Optional Garnish:

• Fresh parsley or basil for garnish

• Lemon wedges for serving

Instructions:

1. Marinate the Chicken:

   • In a bowl, combine the olive oil, lemon juice and zest, minced garlic, dried oregano, salt, and pepper. Add the chicken breasts and coat them evenly with the marinade. Let it marinate for at least 15 minutes (or up to 1 hour in the refrigerator for more flavor).

2. Prepare the Roasted Vegetables:

   • Preheat your oven to 400°F (200°C).

   • In a large bowl, toss the broccoli florets, diced sweet potato, and red bell pepper with olive oil, paprika, salt, and pepper. Spread the vegetables in a single layer on a baking sheet.

   • Roast in the oven for 25-30 minutes, or until the vegetables are tender and slightly crispy on the edges. Toss halfway through for even roasting.

3. Cook the Chicken:

   • While the vegetables are roasting, heat a non-stick skillet or grill pan over medium heat. Cook the marinated chicken breasts for about 6-7 minutes on each side, or until the chicken reaches an internal temperature of 165°F (74°C) and is no longer pink in the center.

4. Serve:

   • Plate the chicken alongside the roasted vegetables. Garnish with fresh parsley or basil and lemon wedges for extra flavor.

Enjoy!

This Lemon Garlic Chicken with Roasted Vegetables is clean, wholesome, and full of nutrients. It’s an easy dinner that’s perfect for those following a clean eating lifestyle.

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