Here’s How to Eat Clean The Ultimate Guide to Healthy Eating By Dr. Jason Dave

Here at Smart Pressed Juice, we often get asked the question, “how should I eat and what is the most ideal eating schedule?” Believe it or not, this very question has most of America stumped- over half of America has said that it’s easier to do your own taxes than it is to figure out how to eat healthy.  

To complicate the matter, the rise in popular diets and diet trends causes plenty of confusion. There’s keto, intermittent fasting, paleo, vegan, plant-based, gluten-free and so many more. Trust us when we say, you will see many new fad diets come and go in the years to come.

However, these trends often distract from the most important nutrition principles that apply to clean, healthy eating.

That’s why I decided to write this guide to healthy eating with a few key guidelines that almost anyone can benefit from!

Pack a 1-2 punch by starting off your day with protein and fiber!

Includingprotein and fiber foods first thing in the morning can have some great health benefits such as helping to balance out blood sugar levels, keep weight loss at bay, and give you plenty of energy throughout the day.

Most people overlook the importance of protein when it comes to including it as part of their morning ritual. Protein, which is capable of boosting metabolism more than either carbohydrates or fats, can help you sustain a healthy weight goal. It can also stimulate the production of hormones that help to decrease appetite and make you feel full and satisfied after eating- preventing you from overeating and snacking on junk foods. For additional tips on how to manage cravings, please check out our blog onHow To Beat Cravings.   

A majority of Americans don’t get enoughfiber in their diets. Adding fiber to your morning routine helps to slow down digestion, and similar to protein, makes you feel full for a longer period of time and slow the rate at which sugar is released into your bloodstream. These effects, in turn, help to sustain a steady energy level after eating and lower inflammation which can help with maintaining a healthy weight. 

How much food should I consume?  

There are many people that believe that it doesn’t matter what type of food you eat as long as you only count calories. This can’t be further from the truth! In my opinion, there is more to health and keeping a healthy weight than just following “calorie counting.” I look more at the quality and quantity of food (such as vegetables) in a person’s diet as part of an overall well-balanced diet.

For example, for plant-based meals, they can be very healthy if a majority of it is comprised of leafy green veggies, with a quarter of it being a lean protein source and a quarter (or less) of it as a protein-rich whole grain, like quinoa. Using these ratios of food, you will nourish your body with the perfect amounts of fiber, greens and protein – creating a foundation of health. Foods containing bad fats (such as trans or saturated fats) and those that are processed (with high amounts of sugar and preservatives) should be avoided as much as possible. Your program looks good as long as your plant-based meals follow the above principles! 

We would also recommend that you buy and consume USDA-certified organic foods as much as possible. Your body works hard to neutralize and remove toxins, and we want to minimize the amount of toxins that are introduced into the body. Toxins can not only cause hormone imbalances in some cases, but also can affect the absorption of nutrients from the foods that you eat. 

What types of food should I eat?

In order for you to optimize overall health and well-being, it is suggested that you incorporate the clean and healthy types of foods listed below as part of your diet:  

LEAFY GREENS OPTIONS

• Kale (curly, dark, lacinato, baby) • Lettuce varieties: red oak lettuce, romaine, butter lettuce • Green or purple cabbage • Baby spinach • Microgreens • Arugula • Chard or Swiss chard • Collard greens • Endives (frisee, radicchio, escarole, belgium) • Bok choy

GRAINS AND ADDITIONAL VEGETABLES

• Brown rice • 9-grain mix • Wild rice • Millet • Quinoa • Broccoli • Cauliflower • Bell peppers (red, yellow or green) • Carrots • Celery • Brussels sprouts • Sweet potatoes or yams • Amaranth • Sorghum

PROTEIN 

• Beans (such as adzuki, black beans, kidney beans, cannellini, garbanzo, pinto, any other variety) • Peas (black-eyed peas, green peas) • Lentils • Tofu • Tempeh • Seitan • Fish • Chicken or turkey breast (no skin, use sparingly)

CLEAN SNACKS

• Berries • Almonds • Nut butters • Vegetables (broccoli, cauliflower, carrot, celery, bell pepper slices)   • Hummus

Sample schedule:

To make it easier, we’ve included a sample schedule (containing ourLife Bundle products) below on how to incorporate our smoothies/juices into your current dietary schedule. This can help ensure you receive the proper amount of nutrients, while consuming the right types of nutrients during the right time of day. Talk to a licensed dietician to tailor a specific protocol that fits your appropriate lifestyle and health goals. 

8 AM: Vegan Vanilla Proteini | Cut Your Cravings
Start your morning off right with plenty of energy and feel satisfied throughout the day with clean, organic plant-based protein from 10 superfoods like quinoa, maca, sacha inchi and sprouts. Along with protein, it also contains plenty of fiber to keep your blood sugar at healthy levels throughout your day! 

10 AM: Organic Pressed Greens | Nourish with Greens

This is for all our people who don’t get enough vegetables! Triple award-winning for the best TASTE, our 20+ blend of organic kale, spinach, wheatgrass, ashwagandha, aloe and more feature the best greens on earth. These mighty superfoods were specifically formulated for daily detox, optimal inflammatory response and immune health.

12 PM:  Lunch 

For a complete list of all Smart Pressed Juice chef-designed clean meal recipes, please click here: Smart Pressed Juice-Clean Meal Recipes 

2 PM: Revive Beets and Roots | Energize with Roots

Feel the boost of energy from our freshly pressed organic beets, turmeric, ginger and superfood roots. Naturally boosts your body’s energy, pre-workout, and performance with no jitters or crash.

5 PM: Pineapple Chia Cleanse | Detoxify the Junk
Feel full and satisfied after a long day with activated fiber from flax, chia, pineapple enzymes, prebiotics and probiotics. It’s your daily mini-cleanse to ensure you feel light, clean and happy every day. 

6 PM: Dinner 

For a complete list of all Smart Pressed Juice chef-designed clean meal recipes, please click here: Smart Pressed Juice-Clean Meal Recipes 

8 PM: Immunity Wellness | Boost your Immunity  

Your body does the most repair work at night, so why not give it the nutrients it actually needs? Featuring the KING of all roots, the mighty turmeric with its soothing, inflammation-busting powers. Soothing ginger, apple cider vinegar, lemon and echinacea round out the perfect formula to boost your immunity and restore your metabolism all night long.

I hope this guide has been useful to start your journey toward clean eating. Building a clean eating regimen can vary considerably depending on your health condition, medications you are currently taking, genetic makeup and current lifestyle and diet regimen. Before embarking on any dietary changes, please work with your doctor and licensed dietician to find a diet plan tailored specifically for you given your medical history.  

To your health,

Dr. Jason Dave

Doctor’s Note

A new series featuring leading physicians who love plants as much as we do!

For more SMART lifestyle tips like this, visit our other blogs at www.smartpressedjuice.com and follow us on Instagram or like us on Facebook. You can also visit our shop to stock up on our delicious juices.

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