What happens to your body when you start eating clean?

Clean foods fill your body with plentiful vitamins and minerals, high-quality protein and healthy fats, which improve heart and brain health, assist with weight management, build a stronger immune system and increase energy levels, among other benefits.

mayoclinichealthsystem.org - Clean eating: What does that mean? - Mayo Clinic Health System

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There are a lot of variations to clean eating; but, basically, it refers to eating foods that are as close as possible to their natural state. This encourages us to make our meals from scratch to make them as “clean” as possible. The main reason to take on clean eating is the health benefits of consuming foods rich in nutrient content directly from the earth that have not been overly processed. Most Americans eat a diet rich in heavily processed foods which have been made from synthetic ingredients, and packed with fat, sugar, sodium, chemicals, preservatives, food dyes and other additives your body doesn’t quite know what to do with. These additional items may be detrimental to your overall health and well-being. Clean eating nourishes your body with healthy and nutrient-dense foods. Clean foods fill your body with plentiful vitamins and minerals, high-quality protein and healthy fats, which improve heart and brain health, assist with weight management, build a stronger immune system and increase energy levels, among other benefits. Foods in their natural state are more flavorful. It may be daunting to consider eating a clean diet, but the benefits might far outweigh any concerns you may have when attempting to eat clean. These items are examples of what might be considered in a clean diet:

Fresh fruit

Apples, bananas, blueberries, grapes, oranges, strawberries, 100% fruit juice

Apples, bananas, blueberries, grapes, oranges, strawberries, 100% fruit juice Vegetables

Avocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, green beans, lettuce, mushrooms, onion, peppers, salsa, sweet potatoes, tomatoes Avocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, green beans, lettuce, mushrooms, onion, peppers, salsa, sweet potatoes, tomatoes Lean meats/protein Dried beans, eggs from grass-fed chickens, fresh fish, grass-fed chickens, plain nut butters (no sugar added), unflavored nuts Dried beans, eggs from grass-fed chickens, fresh fish, grass-fed chickens, plain nut butters (no sugar added), unflavored nuts Grain (cereal) foods

Those made with whole grains, air-popped popcorn, oats, brown rice, whole-wheat pasta

Those made with whole grains, air-popped popcorn, oats, brown rice, whole-wheat pasta Dairy products

Cheese, milk, plain yogurt, unsweetened nondairy milks

Drinks and desserts can be a big source of added sugar. Look for unsweetened tea and coffee, water and seltzer. Consider making treats at home with less sugar or with honey, and with fruit and whole grains. As you look over the items listed, imagine where they came from in their original state. Eating those items as fresh as possible without being overly processed is clean eating. Of course, how clean your diet is, is up to you. Find additional healthy weight resources and read our blogs about weight management that can help you reach your goals. Eileen Dutter is a clinical dietitian in Weight Management Services in Eau Claire, Wisconsin.

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With more and more of us getting less and less sleep, it’s tempting to reach for an energy drink or an espresso when we feel sleepy at work. But consuming caffeine to combat sleepiness can lead to a vicious cycle. The java jolt that helps you stay awake can take up to eight hours to wear off. Caffeine can also reduce your sleep time, alter the normal stages of sleep, and decrease the quality of your sleep. How can you stay awake naturally? The most obvious thing is to get enough sleep and practice good sleep habits, sometimes called "sleep hygiene." For instance, you probably know that it's best to go to sleep ad get up at the same time every day, power down your screens ahead of bedtime, keep your bedroom dark and cool. You need to do that for good health, as well as feeling rested. But on the occasional day when that doesn't happen, try some of these 12 jitter-free tips to take the edge off sleepiness.

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