There is something great about a new month. Its like turning onto a new sheet of paper. Or getting that nice fresh new notebook. It sometimes feels like the opportunity to start afresh, click refresh and do better.

September just happens to be the month we will be taking on the clean eating challenge! I did a little poll on instagram on what challenge most of my followers would like to have for September. The options were: No sugar, no emotional eating, clean eating and intermittent fasting challenges. And most people picked, you guessed it, clean eating.

I think its brilliant! Its a wonderful way to restart healthy eating habits without necessarily feeling like you are dieting.

So what is Clean Eating?

Clean eating is about eating more of the best and healthiest options in each of the food groups—and eating less of the not-so-healthy ones. That means embracing whole foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, additives, preservatives, unhealthy fats and large amounts of added sugar and salt. And avoiding highly refined foods with ingredients you’d need a lab technician to help you pronounce!

So what can you can and can’t you have for the clean eating challenge:

Foods allowed in the clean eating challenge

Vegetables and Fruits
-Any fresh vegetable and most locally available fruits
-Frozen vegetables and fruits with no sauce or added salt
-Canned vegetables and fruits with no sauce or added salt
-Non-Sulphur Dried Fruit

Whole Grains
-Single-ingredient grains, such as sorghum, millet, oats, barley, quinoa, brown rice, etc.
-Whole-wheat pasta
-Popcorn
-Sprouted whole-grain bread (with no added sugar)
-Whole-wheat pizza dough (not brown flour)
Dairy Foods
-Plain yogurt
-Milk
-Cheese
-Unsweetened nondairy milks
Fat
-Ghee
-Organic butter
-Coconut Oil
-Olive Oil
-Avocado oil
-Chia Oil, Flax Oil, etc

Protein
-Free-range or organic meats: chicken, beef, goat etc.
• Fish and Seafood (try and avoid farm raised)
• Eggs
• Unflavored nuts (e.g., almonds, cashews, hazelnuts, walnuts)
• Plain nut butters (no added sugar)
• Bean and Legumes
• Canned beans and legumes (rinse to reduce sodium by 35%)
Drinks
-Unsweetened tea and decaffeinated herbal teas
– Water or Sparkling tea
– Elixirs

Sweetener
-Honey
-Stevia
-Whole Fruit as sweetener
-Black strap molasses
-Maple Syrup

Condiments
-Vinegar (Apple cider, white or red wine vinegar, rice, balsamic)
-All whole ground spices, including sea salt and pepper (basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme, and turmeric)

Some of the foods not allowed in the clean eating challenge are:

Foods not allowed in the clean eating challenge

It is important to read the labels and avoid foods that contain the below:

Added Sugar

-White and Brown refined Sugar

-Artificial sweetener (esp High fructose corn syrup)

-Sweets, gum etc

 

Drinks

-Sodas and Diet Soda

-Soft drinks and Boxed juices

-Alcohol

 

Processed Foods

-MSG (chemical found in canned meats, canned soups, crackers, frozen dinners, salad dressings, seasoning packets and much more.)

-Processed cereals

-Canned or packaged soups,

-Cookies and crackers

-Meats: sausages, bacon, salami, ham, cold cuts

-Soy bean products- soy meat etc

 

Refined grains

-White wheat or brown flour products

-White pasta and spaghetti

 

Trans fat and hydrogenated oils

-including olive oil mixed with hydrogenated oils

-margarine and spreads

-pre mixed salad dressing with hydrogenated oils

-Deep fried junk food

For more tips, guidelines, portion control, meal ideas, recipes and shopping list, please get in touch for the full package at only Ksh. 2,000/=. If you would like to take it further and get onto my one-one lifestyle coaching program, group coaching or my corporate wellness programs, please read more here and signup!

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12 Comments

  1. Purity August 28, 2018 at 5:46 pm

    Am in for the September challenge

    Reply
    1. My Planted Kitchen August 30, 2018 at 5:56 am

      Awesome! Lets do this!

      Reply
  2. Macy Isabella August 29, 2018 at 8:27 am

    Thank you for the guideline. I’m excited to do this challenge. At first glance it seems easy for me, but i;m curious to see where my weak areas are when it comes to eating clean.

    Reply
    1. My Planted Kitchen August 30, 2018 at 5:56 am

      Way to go! Lets do this!

      Reply
  3. grace August 30, 2018 at 9:28 am

    Does this include any form of exercise?

    Reply
    1. My Planted Kitchen September 4, 2018 at 7:00 am

      Hey you can absolutely incorporate some exercise in the month! It can even me something as simple as holding a plank for 30 seconds everyday and increase the time daily. Cheers!

      Reply
  4. Eva August 30, 2018 at 10:48 am

    Both scared and excited cause I am such a sweet tooth, but I’m pushing myself out of my comfort zone to do this!!🤗 Thank you for setting this up 🤗🤗

    Reply
    1. My Planted Kitchen September 4, 2018 at 6:59 am

      It will be 100% worth it! Let’s do this!

      Reply
  5. Minnie Thuguri August 30, 2018 at 11:00 am

    Such an enlightening read. Thank you for sharing your weightloss journey and your lifestyle change.
    Am very keen to follow this

    Reply
    1. My Planted Kitchen September 4, 2018 at 6:59 am

      Fantastic and thank you! Let’s do this!

      Reply
  6. Lucy August 30, 2018 at 7:12 pm

    Lets do this.

    Reply
    1. My Planted Kitchen September 4, 2018 at 6:58 am

      Awesome!

      Reply

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