What is Clean Eating?

Eating clean or ‘clean eating’ refers to a popular diet trend characterized by a few key features. Some of these features include eating locally (and supporting sustainable practices), minimizing processed foods, nourishing yourself on whole foods, such as whole grains, fruits and veggies regularly throughout the day. Clean eating also recommends limiting unnecessary extras, such as alcohol, added sugars and sodium. Clean eating is not an ‘all or nothing’ concept. Small changes add up over time and can make a difference in your environment and your health.

One of the key characteristics of clean eating is minimizing processed foods. What is a processed food? A processed food is a food item that has been modified through mechanical or chemical operations to change it. According to the USDA, this includes, but is not limited to milling, chopping, heating, drying, canning…etc. Clean processed foods do exist such as whole grain pasta, whole oats and plain yogurt. However, many processed foods contain sugars and other additives (natural and man made). Part of the recommendation for limiting packaged foods is because of BPA, a chemical found in cans, as well as chemicals in plastic. Explore your grocery store for ‘cleaner’ versions of many packaged and bottled foods, such as condiments.

Clean eating is a trend geared towards minimizing food waste, promoting local foods and sustainable farms and minimizing the ‘junk’ in the American diet. It is not just a diet trend but a food movement.

Parsley health benefits and uses

Parsley is one of the most popular herbs in the world. Easy to grow, you can also find this biennial plant in most supermarkets year round. While perhaps not the most glamorous of herbs, parsley is versatile, nutritious and offers many health benefits. If you think parsley is just a decorative garnish, you’re missing out!

Herbs and spices add flavor to foods but are powerful disease fighters, rich in nutrients. Parsley is high in vitamins K and C and is a good source of vitamins A and folate (per 1/2 cup, fresh). Parsley contains two health promoting compounds: volatile oils and flavonoids. Some of the benefits of parsley’s compounds include reducing inflammation, promoting heart health, a strong immune system, healthy bones and more.

Fresh is best. Look for vibrant green leaves, absent of dry, wilted yellow patches. Keep fresh parsley in a plastic bag in the refrigerator.

Sprinkle chopped parsley on everything including meats, poultry and fish. Add parsley to salads, salad dressings, soups and sauces. Chop the stems for a crunchy topping to pasta and potato salads. Add a handful to your favorite green smoothie recipe. Make a delicious pesto with fresh basil, spinach, parsley, garlic, pine nuts, olive oil, lemon juice and fresh parmesan.

Holiday Eating…low-calorie appetizers

Thanksgiving is right around the corner, literally. Every year it comes around the same time…yet we seem to be surprised and unprepared. The plan was to get into better shape and lose a few pounds before the holiday season…right? It’s not just about one particular day or meal… it’s the whole season, which is full of goodies and leftovers. Combine that with less than optimal weather for a majority of the U.S. (discouraging outdoor exercise) and the result is weight gain. Average holiday weight gain is 5 to 10 lbs. It’s no myth! It takes 3,500 calories beyond what your body requires for weight maintenance to gain 1 lb. That might sound like a lot but it’s not…Did you know that a full holiday meal, with appetizers, cocktails, a loaded main plate and dessert can weigh in at over 3,500 calories? Grab a couple of ounces of cheese and a handful of butter crackers and you’re taking in roughly 300 calories. Add two heavy-handed Scotch cocktails and 1/2 cup mixed nuts and you’re looking at up to 800 calories … and you haven’t sat down for that big meal yet. It might be a little late to change the whole meal or put in a special request with your favorite aunt … but you can be proactive. Bring or make low-calorie appetizers and swap out a cocktail for sparkling water with a fruit wedge. You’ll end up taking in fewer calories overall.

Appetizers – Low-calorie suggestions

Remember, appetizers are small ‘bites’ of food that are meant to tide you over until your meal. Of course, you can skip them altogether but you don’t have to do so. Weight-friendly options include, of course, raw veggies/fruits with light dip but will that entice a crowd? Keep in mind that the key to calorie control is portion control. If the flavors are bold and satisfying, you’ll be happy with less. How about grilled shrimp or scallop and cherry tomato skewers or grilled or roasted shiitake mushrooms with a soy dipping sauce? Buy a ready-made soy dipping sauce or create your own with a base of 2 parts (1/2 cup) low-sodium soy sauce to one part (1/4 cup) rice wine vinegar, minced garlic cloves and diced scallions (to your taste), a couple teaspoons of sugar and 1 teaspoon of sesame oil. This easy option offers tons of flavor but fewer than 100 calories per serving. Staying with the seafood theme…thin slices of smoked salmon on a platter topped with diced onion and capers…paired with wheat or rye crackers is healthy and low in calories.

A great crunch alternative to puff pastry is using layers of phyllo dough. It’s easier to work with than you think. You can set the sheets into mini muffin cups and fill them with everything from fruit compote to soft cheeses. Another idea is to whip up a light tasty filling for hollowed out sweet bell peppers made from light cream cheese, onion and chives. If you buy it ‘commercially prepared,’ this type of spread offers about 40 calories per tbsp. but you’ll get a huge burst of color and flavor in one little serving. Remember, they are appetizers…keep the calories ‘mini-sized.’