You're probably wondering what "Clean Eating" is. In a nutshell, it is every day food eaten in its natural
form, without harmful preservatives, additives or
alterations. This is not a diet by any means, but a
true lifestyle change. Back in 2008, we changed the way we
eat, eliminating a lot of pre-packaged
food items. At the time, my husband had high cholesterol and would
eventually have to go on medication to control it, if it did not lower. I
also had unexplainable stomach pains, each time I ate. We decided to
change the foods we consumed on a daily basis. Not only did
his cholesterol drop back to normal over a four month period, my pains
were completely gone as well, and we both lost some weight! I did
much research, which included reading two wonderful books
called "What the Bible Says About Healthy Living", by Rex Russell, and
"Health and Nutrition: God's Word for the Biblically Inept", by Kathleen
O'Brannon Baldinger. Be sure to check out my "Resources for Clean
Eating" link, over on the left side of this page. I was blown
away by the contrast of today's food, verses food in the
Biblical times. In Rex's book, he takes time to explain the biblical and
scientific reasons why we should eat healthier, and the direct links
associated to present and possible future illness,
disease, diabetes and obesity. Many of the foods we now eat for
convenience are literally making us sick because they are devoid of the
fiber and the nutrients that are essential to our health. My passion for
cooking expanded once I discovered healthier ways to eat every day
foods we like. My recipes in "What's
Cookin'?" offer alternative ingredients (turkey bacon vs. pork
bacon, whole wheat flour vs. refined white flour, Sucanat sugar vs.
brown sugar, sea salt vs. table salt...). However, you will find some
recipes listed that use less than healthy ingredients and just
wouldn't taste the same if altered...consider those your 10% rule (I'll
talk about that later). You will not find recipes using pork/ham
products! Why? Here is a quote taken from Rex Russell's book,
explaining the risk of eating pork/ham products:
"The
digestive system of a pig is completely different from that of a
cow. It is similar to ours, in that the stomach is very acidic. Pigs are
gluttonous, never know when to stop eating. Their stomach acids become
diluted because of the volume of food, allowing all kinds of vermin to
pass through this protective barrier. Parasite, bacteria, viruses, and
toxins can pass into the pig's flesh because of overeating. These toxins
and infectious agents can be passed on to humans when they eat a pig's
flesh."
So,
even though you cook your pork, heated unevenly allows bacteria and
parasites to survive in the meat. Just handling swine has an element of
risk. Being that it is an unhealthy meat, you can't count on
cooking it to protect you! Here's a fun fact for you...FDA requirement
forbids hot dogs from including more than 20% animal hair. This is why I
go with 100% all beef, uncured, organic hot dogs verses the cheap pork
hot dogs! It is worth the extra dollar spent!
Below
is a brief guideline, to substitute unhealthy food for healthy. It
has done wonders for our family, and those around me who have changed
their eating habits as well. We strive to follow these eating guidelines
90% of the time, within our own home-- allowing 10% for special
occasions (holiday seasons, parties, eating at people's homes, potlucks,
occasional eating out...). Will you catch me at a fast food restaurant
or buying a candy bar at checkout? Yes, occasionally...and by
that I mean, once in a while (10% rule). This way of living takes
discipline and devotion, but the results are very rewarding! The hardest
part is getting started and discovering what is really in your
food. Your first grocery trip to revamp your pantry will be a
long one, as you will need to take time to read labels. I can
promise you that as time goes on, you will automatically know what
you can pick up and what you should avoid.
I
don't claim to be a dietician, nor a specialist by any means.
I do however, speak from personal experience and countless hours of
research. It doesn't take an expert to figure out that most food in
today's culture is bad for you! I hate that I have to even state this,
but this is for the 'sue happy' people out there..."consult your doctor
before making any changes to your diet that may affect your medical
status". In other words, don't stop your cholesterol medication,
just because healthy eating did wonders for my husband, my own
father, and many around me. I do hope you will take the time
to explore a healthier style of living! Who doesn't want to feel and
look great?
Now
on to the deep stuff...Chemicals are purposely added to food to change
its color, preserve it, prevent rancidity, keeps fats emulsified, and
foods stable. Most are synthetic compounds, some with known negative
health effects. If you find the below words listed in your food item
ingredient list, put it back on the shelf! You are going to find that
most pre-packaged and
canned items will have one or more of the below listed words. Just
because something reads "All Natural" doesn't mean it is healthy...read
your ingredients! Most organic pre-packaged
products are clean, but still read the label, and find a brand you can
trust and stick with. Just because refined white sugar is organic, it
does not make it healthy!
Tips:
- The fewer the ingredients, the better.
- If there are words you can't pronouce, they are probably not healthy.
- Fresh
is always best, then frozen, then canned. (Most canned foods are very
high in sodium. Besides, if it has a shelf life of two years, it
probably has ingredients you don't want in your body.) If you have to
buy canned, go for salt-free.
- Good fat can be found in nuts, seeds, fruits, vegetables, and beans.
- High
fructose corn syrup is a main contributor in "belly fat", as your body
cannot break it down properly. I've seen the commercial that claims
it is alright if 'consumed in moderation'-- hard to do, when it is in
everything we eat! I think the corn farmers are
getting scared because consumers are becoming educated.
- Ingredient
lists on labels are listed by ordered of quantity; first item
listed has the highest concentration of that product, and the
last item listed has the smallest amount in the product.
Words to Avoid on Ingredient Labels:
- hydrogenated oils
- enriched (flour stripped of the good stuff and then manually added back in)
- bleached (white sugar and flour)
- refined (white sugar and flour)
- calcium or potassium benzoate
- benzoic acid
- calcium or sodium sulphite
- sulphur dioxide
- nitrate/nitrite
- carrageenan (from Red Seaweed, although "natural" it has petroleum-based qualities)
- high fructose sugars and syrups
- color dyes
- BHT/BHA hormones
- animal rennet (fat)
- trans fats
- anti-caking agents
- aspartame
- monosodium glutamate (MSG)
- paraben
- saccharin
- sugars:
sucrose, fructose, dextrose, lactose, dextrin, maltose,
monosaccharides, disaccharides, unbleached evaporated cane juice, syrup
Quick Glance at Main Offenders in Specific Foods:
*This
does not include all the above listed preservatives and additives, just
common unhealthy items I see typically listed in the first 3
ingredients of the label.
- Peanut Butter - added oils (Palm oil), sugars
- Cereal - enriched or bleached flour, artificial sweeteners, high fructose corn syrup, benzoic acid, calcium benzoate
- Pasta Sauce - high fructose corn syrup
- Ketchup - high fructose corn syrup
- Pickles/Relish - benzoate, dyes
- Chips/Crackers/Cookies - enriched or bleached flour, refined sugars, trans fats, hydrogenated oils
- Broth/Soup - monosodium glutamate (MSG), perservatives
- Eggs - hormones, steroids
- Yogurt - high fructose corn syrup, carrageenan
- Bread - enriched or bleached flour, high fructose corn syrup
- Pasta - enriched or bleached flour, semolina blend
- Juice - high fructose corn syrup, artificial sweeteners, dyes
- Dressings - high fructose corn syrup, MSG
- Meat - sodium nitrate, hormones, antibiotics, steroids, benzoic acid
- Dried Fruits/Vegetables - sulfur dioxide
- Dairy - hormones, anti-caking agents in pre-shredded cheeses
- Syrup - high fructose corn syrup, artificial sweeteners
- Frozen Treats - high fructose corn syrup, dyes, artificial sweeteners
- Flour - bleached, enriched, refined, white
- Sugars - bleached, refined, white
- Butter - trans fats, hydrogenated oils, high sodium
Good Additives:
Below is a list of additives that have a funny name, but not to worry!
- pectin/niacin = Stabilizers
- lecithin = Emulsifier made from soybeans
- tocopherols, vitamin c = Antioxidants
- carotene, vitamin A, B2 = Colors
Healthy Food Substitutes:
- White flour (producing white flour can take up to 20 steps!) = 100% whole wheat, spelt, or oat flour
- Semolina Pasta = 100% whole wheat pasta
- White rice = brown rice
- White bread = 100% whole grain, whole wheat (not enriched flour)
- Vegetable/Canola oil = extra virgin olive oil
- Table salt = sea salt (includes important minerals and has not been processed or heat treated)
- White/brown sugar = honey, pure maple syrup, Sucanat, Honey Granules
- Pre-packaged
lunch meat = Deli fresh sliced turkey, chicken, or roast beef, with no
nitrates added, like "Boar's Head All Natural" brand
- Pork bacon = uncured turkey bacon
- Pork hot dogs = all beef, no nitrates added
- Farm or pond-raised fish = wild caught, frozen or fresh
- Baking powder = aluminum free baking powder
There are
many reasons why refined sugars are harmful for you. It tends to promote
the growth of disease-causing bacteria and is void of nutritional
value. It actually robs your body of valuable nutrients to even
metabolize it. Below is a list of healthier sugar substitutes!
Sucanat Sugar is
a granule sweetener made from the juice of the sugar cane. The juice is
extracted then the moisture is evaporated off. It has a rich molasses
flavor, making it a great substitute for refined brown sugars.
Substitute one for one in any recipe!
Honey Granules is
a much milder version of Sucanat. In the processing, a mild honey is
added to the juice of the sugar cane before the moisture is evaporated
off. It has a sweet flavor, making it a great substitute for refined
white sugars. There is no alteration in flavor! Substitute one for one
in any recipe!
Pure Honey is
a sugar, but is natural and unrefined. It contains a lot of nutrients
and enzymes that have many beneficial attributes. It can be
substituted one for one in recipes such as bread dough, where you are
using only a small amount of sugar in proportion to flour. In recipes
where large amounts of sugar are called for in proportion to flour, such
as cakes, cookies, and brownies, you can substitute 1/4-1/2 the honey
for the sugar called for. Use Tupelo, Sage, or Clover honey for a
mild flavor in your breads, pies, cakes and icings. The darker the
honey, the stronger the flavor.
Why do I mill my own Whole Wheat Flour?
As
soon as a wheat kernel is broken open, as in milling, the nutrients
immediately begin to oxidize. Within 72 hours 90% of over 30 nutrients
are virtually gone. In the 1920's new technology allowed millers to
seperate the wheat components. By removing the germ, germ oil, and the
bran, the remaining white flour could be stored indefinitely.
This milling process strips the B vitamins as well as about 24
other nutrients from the wheat kernels. Governement requires that
millers "enrich" the white flour by replacing 4 vitamins for the
25-30 that are removed. White flour is bleached (chemically-treated) to
make it look purer. Unbleached flour is one step better than bleached,
enriched flour. You should try to use unbleached, chemical free,
whole-grain flour, if store bought. Buying whole-grain bread at the
grocery store is not the same as milling your own flour and making
it fresh. Most store bought bread is missing the important wheat germ. A
rule of thumb is, if the bread is not refrigerated or frozen, then
it is missing the wheat germ. Flour that has the germ layer
remaining would turn rancid if not refrigerated, such as fresh milled wheat.
I buy my alternative sugars and my wheat grains through an online company called Bread Beckers www.breadbeckers.com.
You can order directly through them or join a local co-op for free,
which will save on shipping of heavier items, such as the grains. You
can also find it at your local natural whole foods stores.
Commonly Eaten "Unclean" Meat/Seafood:
- Pig (hog, bacon, ham, lard, pork, most sausage and pepperoni)
- Rabbit
- Squirrel
- Catfish
- Shark
- Squid
- Caviar
- Swordfish
- Clam
- Crab
- Crayfish
- Lobster
- Mussel
- Oyster
- Prawn
- Scallop
- Shrimp
- Octopus
Most of the
seafood listed is considered unclean because they are "filters of the
sea". Translation: Their 'job' is to clean up the bad stuff from the
ocean and in return you're eating them! I laugh when I see the price of lobster, a so-called delicacy.
Okay,
so now that I have completely overwhelmed you, let me answer your
question. YES, there are still items you can enjoy and eat! Essentially,
you can take any recipe and swap it for healthier ingredients. The key
here is to avoid foods that offer more harm than health to your
body. Unfortunately, food companies today don't care what they are
feeding you, just the fact that you are buying it. Yes, you may pay a
little more for a box of cookies, or resort to making your own, but you
can rest assured that it has ingredients your body can actually
handle and break down properly. Let's break the addiction to
commercialized foods, and get back to eating the way God intended us to!
If you have any questions or need further guidance regarding clean
eating, feel free to contact me jennifer@jennifervandahm.com. As
I continue to discover and research clean eating, I will update
the site! Want to get updates and chat via Facebook? Visit me
at www.facebook.com/jennifervandahm! |