Eating Cleaner: A Guide to Nourishing Your Body Naturally

Following on a little from Tom’s latest article on MSG, it inspired me to provide a bit more information because if you’re anything like me, I need more information! Such as HOW do I clean up my eating habits, WHERE do I start? WHAT on earth do I do to start living a cleaner lifestyle? I need personally to have a bit of a plan and some inspiration so that’s what I am aiming to do here for you today. To provide you with a bit of a plan and some inspiration as to some great tried and tested recipes, simple easy pairings that won’t break the bank or the lining of your gut in the process!

I have found that the concept of "clean eating" has gained immense popularity as more of us seek a healthier, more natural approach to their diet. Clean eating isn't about following a strict diet or eliminating entire food groups, I struggled with this initially. Instead, it's a lifestyle focused on consuming whole, minimally processed foods in their most natural state. Whether your goal is weight management, improved energy, or just better health overall, clean eating can be a sustainable way to achieve it.

Why Address Your Eating Habits?

Sounds like a silly question in a way, but also, it’s really not. There are of course some very obvious answers, such as for your overall bodily health (including gut health of course), for your mental health, to avoid any future ailments as a result of poor diet now (prevention), for better and richer energy levels NATURALLY, weight loss if this needs to be a goal for you or even weight maintenance, an improved immune system, honestly there’s a huge list. Perhaps you’ve even found yourself at the start of a new health journey that requires you to address your eating habits as a matter of urgency. Wherever you are, eating cleaner is never NOT going to help you in some way.

In our culture today we have gone straight into the direction of convenience and unfortunately with that has brought quick, convenient, and as we all know it, FAST food! And if we’re not careful we will be swayed into the depths of this consumerism nightmare determined to make its buck and destroy our health in the process, keeping us all sick and completely dependent on its ‘solutions’.

It can also be a sensitive topic, food, because we all have a different relationship to it, and indeed a different relationship to our bodies. THAT is a completely different article. So this topic could go extremely deep indeed, but that is not really my intention, but I would like to address that I am no expert or doctor, nor do I claim to know all there is to know on this topic. I too am learning just like you, what clean eating means and what that looks like. I talk merely from experience with this topic and what clean eating looks like for me, those I know and the results I have witnessed in myself and others. So join me on this wonderful, vast, wildly sensitive topic of what it means to eat clean.

So, Eating Clean…

I work better with lists, so get ready for a big one. I don’t want this to be just another lecture on what’s best for you, I’d rather it came from experience so the following will be tips, tricks and guidance I’ve been given along the way that has been hugely helpful to contribute to a healthier way of living.

However, let me just add in a gentle reminder here before we dive in; I too am only human, just like you. I fall off the wagon often, I turn to convenience when I’ve had a stressful time with my kids, and sometimes I just really fancy a bloody snickers ice cream! Especially before my period (sorry guys), so I highlight this to tell you, I am nowhere near perfect and this is still very much an ongoing journey for me also. I have to prep like my life depends on it, plan my meals, make stuff in advance, and I have to do this every single week otherwise old habits creep in very quickly. There are of course occasions when convenience may surpass the desire to prep a thousand things (exaggeration much…), like when you’re not feeling your best but to be honest, I’ve found actually that these are the times when I need a clean snack the most because it lifts me up much better than a snickers ice cream ever could.

So here’s my take on how you could eat clean and enjoy the benefits of whole foods:

1. Focus on Whole, Unprocessed Foods

At the heart of clean eating is the idea of consuming whole foods, those that are closest to their natural form. These include:

Fruits and Vegetables: opt for fresh, seasonal produce. Organic is preferable if it's within your budget, as it minimises exposure to pesticides. What’s even better is growing your own! – have a little look into it, even just some herbs to start with on your windowsill, this could turn into a small patch in an outside area and then who knows, a whole allotment if you have the time and the passion.

Whole Grains: Choose grains that are minimally processed, such as oats, quinoa, brown rice, and whole wheat.

Lean Proteins: Include high-quality proteins like fish, poultry, beans, legumes, tofu, and lean cuts of red meat. Whenever possible, choose organic, grass-fed, or wild-caught options.

Healthy Fats: Incorporate heart-healthy fats from sources like avocado, nuts, seeds, and a decent olive oil. We have a beautiful Extra Virgin Olive Oil, check it out here.

By choosing these types of foods, you’re avoiding unnecessary additives, preservatives, and refined sugars.

2. Read Labels Carefully

One of the easiest ways to spot processed foods is by looking at the ingredient list. If a product has a long list of ingredients, many of which you don’t recognise or can’t pronounce, it’s likely highly processed. Be sure to take a look at Tom’s article too where he has a very extensive, helpful list of ways to identify MSG (one of the most toxic chemicals introduced to the human body) that may be hiding in food; you can find it here. Avoid foods with artificial Flavours, colours, preservatives, and added sugars. When buying packaged items, opt for products with a short ingredient list where every component is something you can easily identify.

3. Minimise Refined Sugars & Artificial Sweeteners

Clean eating emphasises natural sweetness over processed sugar. Excessive sugar consumption is linked to numerous health issues, including obesity, diabetes, and heart disease. Replace refined sugars with natural alternatives like honey, maple syrup, or coconut sugar, and enjoy fruit as a healthy source of sweetness. Remember to watch for hidden sugars in processed foods, especially in items like sauces, cereals, and snacks. Where possible, making your own batch of healthy snacks for the week is so beneficial. Be sure to read on where I share some of these snack ideas with you that you might wish to incorporate into your weekly habits.

4. Choose Organic When Possible

Organic foods are grown without synthetic pesticides, herbicides, and genetically modified organisms (GMOs). While not always necessary, opting for organic versions of certain high-pesticide produce (like strawberries, spinach, and apples) can reduce your exposure to harmful chemicals. If going fully organic isn’t feasible, consider the Environmental Working Group’s (EWG) "Dirty Dozen" and "Clean Fifteen" lists to help prioritise your organic purchases. The following is the EWG 2024 “Dirty Dozen” list of the items you may wish to try going organic on if you can due to them being highly contaminated with pesticides:

• Strawberries
• Spinach
• Kale, collard and mustard greens
• Grapes
• Peaches
• Pears
• Nectarines
• Apples
• Bell and hot peppers
• Cherries
• Blueberries
• Green beans

And the following is their “Clean 15” 2024 list of items that you won’t necessarily need to worry about as much purchasing organically as not as much contamination was found on them:

• Avocados
• Sweet corn
• Pineapple
• Onions
• Papaya
• Sweet peas (frozen)
• Asparagus
• Honeydew melon
• Kiwi
• Cabbage
• Watermelon
• Mushrooms
• Mangoes
• Sweet potatoes
• Carrots

5. Eat Mindfully

Clean eating is as much about how you eat as it is about what you eat. Mindful eating encourages you to slow down, savour your meals, and listen to your body’s hunger and fullness cues. Here are some tips for eating mindfully:

• Avoid distractions like TV or smartphones during meals.
• Chew slowly and take time to appreciate the flavours and textures of your food.
• Pay attention to portion sizes, and stop eating when you feel satisfied, not stuffed.

This approach can help prevent overeating and create a deeper connection with the foods you consume.

6. Plan & Prepare Your Meals

One of the best ways to ensure you're eating clean is by preparing your own meals. This gives you full control over the ingredients and cooking methods. By meal prepping in advance, you can avoid the temptation of reaching for convenience foods when you're short on time. Plan your meals around whole foods and batch-cook staples like grains, proteins, and vegetables to make weeknight dinners easier.

7. Stay Hydrated with Clean Drinks

Clean eating extends beyond food to beverages. Water (preferably filtered or distilled) is the best option to stay hydrated, as it's free from additives, sugars, and calories. Herbal teas, infused water, and natural coconut water are also great alternatives to sugary drinks. Limit your intake (or try and cut out completely) of fizzy drinks, sugary juices, and energy drinks, and cut back on excessive alcohol consumption, as these drinks often contain hidden sugars and unnecessary calories.

8. Reduce Packaged & Processed Foods

Processed foods often contain added sugars, sodium, and unhealthy fats that can hinder your clean eating goals. While not all processed foods are harmful (think canned beans or frozen vegetables), it's important to differentiate between minimally processed and ultra-processed foods. A general rule is to avoid pre-packaged snacks, ready meals, and sugary drinks. Instead, make your own snacks from whole foods like nuts, seeds, and fresh fruits.

9. Practice Balanced, Portion-Controlled Meals

Clean eating isn’t about restricting or cutting out certain foods; it's about balance. Your plate should include a variety of food groups to provide a range of nutrients. Strive for:

• Half your plate with vegetables: The more colourful, the better.
• A quarter with lean protein: Choose high-quality animal proteins.
• A quarter with whole grains: opt for high-fibre, slow-digesting carbohydrates.

10. Enjoy Treats in Moderation

Clean eating isn’t about deprivation. It’s okay to indulge in your favourite treats occasionally, as long as it’s in moderation. For example, enjoy a homemade dessert with clean ingredients like dark chocolate, almond flour, or coconut oil, instead of processed sweets with artificial additives.

Cleaning Up Your Body

Every now and again it’s always a good idea to do a detox, or perhaps a fast of some sort. The idea behind a detox is to cleanse the body of toxins, which can accumulate due to poor diet, pollution, chemicals, and other environmental factors. Detox programs can help the body eliminate these harmful substances, improve digestion, boost energy, and promote overall well-being. These detox regimens typically involve fasting or consuming specific foods, juices, teas, or supplements that are believed to support the body's natural detoxification processes, mainly through the liver, kidneys, and digestive system.

These are generally the most common elements of a detox:

• Elimination of Processed Foods: Avoiding refined sugars, unhealthy fats, and processed foods, and focusing on whole foods like fruits, vegetables, and lean proteins.
• Juicing or Liquid Cleanses: Some detox programs promote consuming only juices or liquids, which gives the digestive system a break and allows the body to focus on detoxification.
• Hydration: Drinking lots of water to help flush out toxins.
• Herbal Supplements: Use of herbs or supplements to stimulate detox organs like the liver, colon, or kidneys.
• Rest and Relaxation: Emphasising the importance of reducing stress and getting adequate sleep, as these factors are linked to the body's ability to detoxify itself.

In essence, the idea behind a detox is to assist or boost the body's natural cleansing mechanisms and in my own personal experience, the use of supplements, changing my diet and incorporating different juices, and of course drinking a lot of water have all been contributing factors to helping me to detox effectively and noticeably.

There have been a few products that I will mention that I have used on my own journey that you may perhaps want to consider on your own journey too:

• Green Black Walnut (Hull) Capsules – these are incredibly effective to aid your gut in combating parasites for example. It’s antifungal, antibacterial and antiparasitic. You can read more about it and find them here.
• MSM Organic Sulphur – the absolute champion of supplements to be honest. This one is a complete powerhouse, assisting each of our cells to flush out toxins and excess fluids. You can find this here.
• Fulvic Acid – so great for immune system health, it boosts your body’s defence against various health issues and brings your body back into harmony with the Earth. It’s the remineraliser! Find it here.
• Bentonite Clay – possibly one of my favourite products, this is a natural sedimentary clay that can be used externally as a mask on your skin, or it can be used internally in a glass of water first thing in the morning as a means of detox. Bentonite helps our body as it’s a natural magnet for toxins and heavy metals so makes for an amazing inner or outer cleanse! Find it here.

Clean Snacks & Meal Inspiration

So of course there’s the good old ‘go to’ snacks such as carrot/celery/peppers/cucumber sticks and homemade hummus, fruit and Greek yogurt, and these are still staples in my opinion but let’s try and make this a bit more exciting and add in some inspiration here that can take your snacks to the next level. And if you’re anything like me, a ‘sweet’ snack is always the one I reach for! – so finding a great sweet snack that wasn’t going to destroy my gut lining or my waist line was key! Wherever you can, with anything you buy, always try to go for quality, fresh and as close to Organic as you possibly can. In the absence of not growing your own food, farmers markets are always great places to shop for fresh local produce, and you’re supporting local businesses in the process. And butchers or local meat farms are great places to purchase your meats, which are generally organic, grass-fed, free-range produce. If you can find it (I have struggled with this one!), raw milk and raw kefir is an awesome thing to try to see how your gut goes with these as these are closer to their natural form; our ancestors would have been consuming everything closest to it natural form than most things we find in supermarkets now. So give these things a go, it could make a huge difference in your life.

So please find below some of my own tried and tested recipes for breakfast, lunches, dinners and snacks, and yes, there are A LOT of recipes with peanut butter as the star of the show (when you have a 3 year old who LOVES peanut butter, you have to deliver the goods and get creative):

Breakfast

• Roasted Beetroot Soup – Roast up 4 cloves garlic, 4/5 chopped raw beetroot, 1 peeled and chopped sweet potato, ½ red pepper, 1 peeled and chopped carrot and ½ red onion, in a pan fry off 2 leeks with 1 stick of celery, add 1 chicken stock (I crumble mine in with a tiny bit of the boiled water to make a bit of a paste with the spices), a pinch of cumin, a pinch of paprika then after about 6-10 minutes add in roughly 1.6lts (sometimes more depending on how you like your consistency) of boiled distilled water, then 1 cup of red lentils and of course season with celtic sea salt and black pepper. Let this simmer for about 20 minutes then add in your roasted veg at the end before blitzing the lot.
• Steak and Pepper Sourdough Sandwich – a good quality grass-fed steak (preferably thinner but not essential as you’ll slice it to go in your sandwich anyway), ½ red pepper, ¼ sliced red onion, 1 finely chopped garlic clove, any spices you enjoy (I love cumin, cayenne pepper and mild chilli powder) or even some dried chilli flakes if that’s a bit of you. Cut your steak into strips to put into your sandwich, I like to add some mayonnaise, pepper and some grated mature cheddar cheese in a warmed, buttered sourdough baguette (or just 2 slices of sourdough bread)… uhhhh.

Dinner

• Banging Butternut Squash Dhal – 1 butternut squash chopped into cubes (skin removed), 1 sliced and diced red onion, 2 tbsp mild curry powder, small chopped cube fresh ginger, 2 tbsp tomato puree, 1 peeled and chopped carrot, ½ red pepper, 1 stick celery, 1.2lts hot vegetable stock made with 2 stock cubes, 1 ¼ cups red lentils, juice of half lime, and top with a handful of fresh, chopped coriander leaves. You can serve this with rice of your choosing (I have jasmine or brown rice) or perhaps just homemade wraps (250g plain flour, pinch of salt and add 5 tbsp water, you need more as you go as you make your dough). I have also substituted the water element of this hot stock in this Dhal for 1 can coconut milk (and a bit of boiled water to add if too thick) which makes it a lot creamier! I have also added in 1 chopped and peeled sweet potato before which went really nicely with this mix.
• Sausage and Bean Stew – 8 Sausages, 2 red peppers, 80g sliced chorizo, 2 cloves garlic, 1 tsp paprika, 2 tins chopped tomatoes, 1 tin cannellini beans (drained and rinsed), 1 tin butter beans (drained and rinsed) and freshly chopped flat-leaf parsley to garnish. I serve this with mash generally, sometimes new potatoes but go with whatever you feel.

Snacks

• “Mummys Energy Balls” – base recipe I have followed is, 1 cup oats, ¼ cup flax/chia seeds, ½ cup peanut butter (or any nut butter), 1/3 cup maple syrup or honey, 1 tbsp vanilla essence, pinch of celtic sea salt. I then add chocolate chips/chunks to mine but you can add anything such as goji berries, raisins, other nuts/seeds, the list is endless. Mix together and ball up, keep in the fridge, enjoy. That simple.
• Brownie Baked Oatmeal – 2 cups of milk of your choice (I use ‘Plenish’ Organic oat milk), ½ cup maple syrup, 1/3 cup peanut butter, 1 tbsp vanilla essence, 2 cups oats, ¼ cup raw cocoa or raw cacao powder, 1 tbsp flaxseed, 1 tsp baking powder, pinch of celtic sea salt and lastly, chocolate chips/chunks.
• Peanut Butter Biscuits (Sugar Free) – Just 1 cup peanut butter, 1 cup of coconut sugar or any other sugar alternative such as ‘Pure Via’ soft brown sugar alternative, and 1 egg.

Sometimes all I want to do is eat 3 chocolate digestives. So you know what, sometimes I do. When it really calls for it, I do it. But I do it with ZERO guilt and negative self-talk. For me this has been key to really letting go of the idea that I need to punish myself every time I eat a biscuit or crave a bit of chocolate. Just let yourself indulge in the things that you LOVE every now and again. You’ve heard everything in moderation right? Well it's very true. And if you really want to continue to eat as clean as possible, then have a look at ways you can turn your indulgent treats into a ‘healthier’ version of its potentially over sugary and processed counterpart. For example, rather than a chocolate bar, could you buy some good quality dark chocolate, melt it and cover some strawberries instead? Or perhaps coat some bananas in peanut butter, freeze them for a short while, then coat these in dark chocolate? There are SO many ways to enjoy dark chocolate. Also a Keiths Ceremonial Grade Cacao instead of Hot Chocolate is the BEST way to enjoy a ‘sweeter’ hot drink, and SO incredibly healthy too. You can find Keiths Cacao here. Get creative, have a look online or on Pinterest for some new and exciting ways to enjoy healthier versions of your favourite foods.

Clean eating is not just about weight loss, it’s about lifestyle and it’s about nourishing your body with whole, nutrient-dense foods and being mindful of what you put in your body. By reducing processed foods, sugar, and artificial additives, and focusing on natural, whole foods and drinks, you'll not only feel better but also support long-term health and well-being. Start by making small, gradual changes to your diet, and over time, clean eating can become a sustainable, enjoyable and rewarding lifestyle.