A Day Of Clean Eating: Menu Options For The Real World With Local Health Guru Elaine King

By Rachel Brandt
In Culture

So you’ve decided to kick junk food to the curb and turn over a new leaf, but where to start? When we went in search of healthy, clean eating advice, we didn’t have to look far. Elaine King, a board-certified holistic health coach and owner of Simply Healthy, LLC is located right here in St. Louis. We teamed up with King to walk you through a typical day of healthy eating from breakfast to dinner.

Clean Eating 600

Photos by Chelle Taylor

So, what is clean eating? King explains it’s all about the choices you make, “It’s a way of eating that focuses on eating whole foods. This includes vegetables, fruit, nuts, seeds, legumes, high-quality oils, whole grains, eggs, fish, poultry, and meat. Whole foods are categorized as foods that are as close to their natural state as possible: One ingredient, unprocessed and unrefined, no added or refined sugar, trans fats, hydrogenated or partially hydrogenated fats, chemical preservatives, flavorings, or coloring.”

Now that we know exactly what clean eating is, it’s important to know how to put it into action. Below, King outlines a few examples of how to fill your plate.

Photo courtesy of Elaine King

Photo by Chelle Taylor

 

8am Breakfast: “Begin with a smoothie. My mantra is ‘Eat your greens daily!’ so I typically include dark leafy greens in my smoothies. It’s an easy way to get the greens in. Begin with a mild green such as spinach or Swiss chard. This pina-colada smoothie is naturally sweetened with pineapple and banana. You could also add a natural sweetener such as honey or stevia. Be sure to include a protein source such as plain yogurt, nut butter, or a quality protein powder.

Photo courtesy of Elaine King

Photo by Chelle Taylor

12pm Lunch: “A hearty salad will satisfy your taste buds and your belly. Use fresh vegetables and prepare your own salad dressing. The black beans in this Black Bean and Corn salad make it really filling! Other ideas to make a salad more filling are to add rice or quinoa.”

Photo courtesy of Elaine King

Photo by Chelle Taylor

3pm Snack: “Nuts and dried fruit are a simple snack that delivers all of your nutrients –protein, fat, and carbohydrates. Getting all of your nutrients in one meal is the secret to feeling satisfied. One serving is plenty to hold you over until dinner.”

Photo courtesy of Elaine King

Photo by Chelle Taylor

6pm Dinner: “Eat sautéed vegetables and a protein for the final meal of the day. Roasted chicken and a seasonal vegetable such as zucchini is delicious and nutritious. Vary seasonings that you use for variety and enhanced taste.”

Thanks to King for making clean eating something to look forward to. Visit her website for more information on starting a healthy lifestyle.

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