There’s plenty of evidence that proves the importance of eating a clean, well-balanced diet. One that consists of mainly whole foods and avoids processed ones. Which is why I want to help you clean up your act. To lose weight, achieve great health, and live longer.

Eating clean takes more time and effort, which makes stopping at a drive-thru an easier choice. But how do you justify unhealthy food choices? And years of neglecting your body by eating this crap?

I have been thinking about eating habits.

And although we’re all different, with varying tastes and preferences, I think we can categorize most of our eating patterns into 3 distinct profiles:

1. Those who eat clean.
2. Those who don’t eat clean.
3. Those who want or try to eat clean, but still don’t.

We’re in the last week of our 4^th habit – eating clean. I hope this new habit is taking shape for you (as depicted below). As you clean up your eating habits, you will begin to look better and feel great from the consistent daily steps of improving your nutrition.

Last week we discussed eating a rainbow of fruits and veggies. And no, that’s not a rainbow on the left.

Earlier this month in the “Eat Clean, or Else” post, we discussed why it’s essential to reach our macronutrient targets, and why doing this with high quality foods makes such a difference.

This also means avoiding processed foods as much as possible. Every time food is touched (processed), the nutrient value declines. And the calories, unhealthy fat, sodium, and sugar usually rises. Along with some unhealthy additives and preservatives that only serve to increase shelf life and sabotage your health.

I would add a few other things to the “Avoid List”, as part of your healthy regimen. Including (but not limited to) fast food, anything fried, most appetizers, baked goods, junk snacks, soda, and candy.

You should also minimize your sugar and salt intake. And products made with white flour (like breads and pasta).

For my full list, click here.

I’m not saying you can never eat these things. But you should avoid them as much as possible. Especially if you’re overweight and trying to get fit. If this describes you, you need to avoid them all-together. Or at least until you get things under control.

They’re doing you no good.

If you’re serious about losing the weight and getting in shape, do yourself a big favor and stop eating this crap. You won’t miss it as the results start showing up.

Let me ask you a hypothetical question.

I want to re-frame the importance of eating clean by comparing your body to an expensive sports car. So here goes…

If you had the opportunity and the means to purchase a million-dollar sports car, would you hesitate for a second to go out of your way to give it the highest quality gas? Or hire the best mechanic and make sure to perform scheduled routine maintenance?

You’re thinking “That sounds ridiculous! And what does it have to do with eating clean?”.

I’ll agree that you can’t put a price tag on your life – that’s ridiculous! But the feeding and maintenance is spot on. The only real difference is that if you neglected your car, you could always buy another one.

But what’s your recourse for neglecting your body?

An organ transplant, you say. I disagree, unless it’s for a true medical condition.

But if that transplant is needed for years of compounded neglect, it won’t work. Why?

Because it doesn’t fix the root of the problem – YOU!

Here’s what I don’t understand. With all this information and proof, why do so many people continue to make bad food choices?

Eating clean is essential to our health and longevity.

Sure, eating clean may not be as fast or easy as stopping at a drive-thru, but it’s not hard.

And avoiding good nutrition by not eating clean leads to far too many problems. Like obesity, diabetes, heart disease, and stroke just to name a few.

I don’t know about you, but I will do anything and everything possible to avoid these life-altering diseases. Which eventually become life-ending.

And they’re so preventable! In fact, it’s also been proven that you can reverse the negative effects of these preventable diseases by eating better and exercising.

Eating better and exercising sounds like going out of your way to feed your expensive sports car “high test” fuel, then hitting the track for some laps. And performing routine maintenance sounds like seeing for your doctor for an annual physical exam and other routine check-ups.

So WTF???

It’s infuriating to see so many people neglecting themselves. And for what? Besides a heavy future price to pay!

Why wait for a medical emergency?

STOP making excuses!

And STOP putting other people’s priorities ahead of your own.

Are you’re thinking. “I’m too busy and don’t have enough time.” That describes everyone!

Maybe you don’t know where to start. Did you ever hear of the Internet, Google, or Thin2Win?

Too overwhelming? Then hire a professional. Even if only for a few sessions.

You’re worth it… Aren’t you?

You may discover that your medical insurance covers nutrition counseling. Look into it. And if you need recommendations for a registered dietitian, let me know.

Eating “dirty” is more prevalent (and popular) than eating “clean” is. It just doesn’t make sense when you can have it your way.

But I have a theory. I think “eating dirty” is due to:

• It’s just easier.
• Lack of discipline or neglect.
• Convenience or speed.
• You don’t know any better (which is NO excuse).
• “Instant” gratification feels better than its counterpart – “delayed”.
• It’s more pleasurable to do what’s fun and easy in the present than what’s necessary and perhaps more difficult for the future. Kind of like saving for retirement.
• Martyr syndrome (putting other people’s needs ahead of your own).
• Not being serious or committed (which makes no sense to me).
• Too busy looking for the next “quick fix”, or magic pill supplement.

As far as I’m concerned, these are all unacceptable excuses. Are you just waiting for diabetes, a heart attack, or some other medical emergency to wake your ass up?

You have a choice. And if you can’t figure it out, then seek help from someone who has. Someone (like me!) who can help you make better choices and build sustainable habits.

No quick fixes or gimmicks. Commit to building your healthy habits one meal at a time. And before you know it, you’ll see results. Which will help to motivate your new healthy lifestyle.

I like how Darren Hardy put it in his best-selling book The Compound Effect. On page 59 he writes: “If you took a bite of a Big Mac and immediately fell to the ground clutching your chest from a heart attack, you might not go back for that second bite. If your next puff of a cigarette instantly mutated your face into that of a weathered eight-five-year-old, chances are you’d pass on that too. If you failed to make that tenth call today and were immediately fired and bankrupted, suddenly picking up the phone would be a no-brainer. And, if that first forkful of cake instantly put fifty pounds on your frame, saying ‘no thank you’ to dessert would be the true piece of cake.”

Great words of wisdom Darren. Results take time and effort.

If you haven’t read The Compound Effect, you should. And if you have read it, read it again. You’ll learn something new every time.

Our daily actions (our choices, habits, and decisions) are always compounding… in the form of either positive results, or negative consequences.

The good and the bad each take time to materialize. But here’s the cool thing. We get to decide what we want. And what we do.

So, clean up your act!

We can eat foods that nourish our body and our mind, that fight off disease. Or we can eat foods that eventually send us to an early grave. It’s up to each of us to decide what we want…

I’d like to wrap up by sharing a great article. It’s packed with 10 healthy eating tips that resonate with my philosophy. I hope you enjoy. http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

Next week we start Habit #5. The weather is getting nicer and I think you’re going to like this one. In the meantime, start eating clean for your overall health for crying out loud!

Ok, I’m done ranting.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

You can make the decision to eat clean, or else… expect to eventually suffer the consequences that millions of others are now facing as a result of many years of bad nutrition.

It’s harmless at first. And today’s “need it now” tendency not only popularizes quick-fix solutions, our society appears to be driven by this need for immediate gratification.

Fast food establishments and highly processed junk food have become the “norm”. They’re everywhere we turn. And here’s where this problem goes from bad to worse.

When our super-busy schedules and our desire to be efficient and productive are meshed with a fast food option posing as a nutritious solution, the result appears to be a good fit.

But is it?

So you start to gain a little weight. It’s innocent at first. You’re getting older, so “it’s probably normal”. At least that’s how we rationalize it. And since you have no time to figure out a better way, you just keep going at it the same way. But expecting different results.

And you know what that leads to…

You think, “if only there was a pill on the market that could help me lose a few pounds, I’d be able to conquer this weight problem for good”.

Well of course there’s a pill for that. But does it really help anyone?

Stop and think for a second. If there was such a thing as a weight loss pill that actually worked, as so many companies claim and promote in their marketing, wouldn’t everyone be thin? Or at least, most people? (This question doesn’t deserve an answer because it’s so obvious).

Fast forward, and now these innocent few pounds have become more noticeable. This is one of the consequences you face with poor nutrition. You gain more fat, which leads to excessive weight gain.

Compound this over a few years, and debilitating diseases that were once preventable start to emerge.

Sad but true!

This has become widespread. And it’s getting worse; not better.

Did I make you stop and think about your own eating habits?

I hope so!

It doesn’t have to be this way.

But if you need a little more proof or convincing, just look around and observe the number of fast food establishments that exist.

And the highly effective marketing techniques that begin targeting our kids at an early age.

Or the abundance of “big pharma” commercials claiming to cure a gazillion ailments as long as you can handle the long list of side effects.

Why are all these drugs being developed in the first place? Could it be the result of too many years of bad habits that include laziness, neglect, and failure to take complete responsibility for ourselves?

You can also observe that more people are overweight than are fit.

This is not a threat or a scare tactic, or meant to be disrespectful.

It’s reality. And something’s gotta change…

So let’s shift gears and talk instead about a solution – eating clean.

Eating clean has worked for me for many years, and I want to help you understand it better by sharing my interpretation and approach.

What exactly is eating clean?

To “eat clean” means to eat foods in their natural state. Or as close to their natural state as possible. This includes whole foods like fruits, vegetables, and grains.

I also include chicken, fish, and lean meat in my description. But where it can go awry or get a bit confusing depends on how it’s prepared, and what you put on it before you actually eat it.

You’ve heard of whole foods. Not the fancy grocery store, but the term used as a type of food.

Whole foods lived at some point – in the ground as a plant, above the ground as an animal, or under water as a species of fish.

Let’s take a closer look at whole and processed foods, and contrast the differences.

Plant-based whole foods contain vitamins, minerals, fiber, and antioxidants. By including chicken, fish and lean meat, you gain the benefits of protein, and the necessary amino acids that make up that macronutrient.

In addition, the omega-3 fatty acids found in cold water fish is a great source for providing the essential healthy fat our bodies need. Omega-3 fatty acids are also found in other whole foods like eggs, Brussel sprouts, and walnuts.

On the other hand, processed foods are man-made. They may have started as a whole food, but at some point during manufacturing, most of the nutrients were removed. And other ingredients were added, including chemical preservatives to increase shelf life.

Think about a box of linguini. That didn’t come from a plant. But you’re thinking, it’s made from “wheat ingredients” which came from whole grains. Yes, but to make the finished product, the whole grain no longer exists as it initially did because it was processed out.

So even though linguini may taste good, what you end up eating has little to no nutritional value.

I want to make a quick point about macronutrients, which we’ll talk more about in Pillar 6. But it’s important to this part of the discussion, so…

Here’s a crash course on macronutrients:

When it comes to nutrition, our bodies need macronutrients to survive. Macronutrients are the main components of our nutrition and must be obtained through our diet. Macronutrients perform vital functions and supply our bodies with energy (aka calories).

There are 3 macronutrients that our bodies need:

1. Carbohydrates – contain 4 calories per gram
2. Protein – contains 4 calories per gram
3. Fat – contains 9 calories per gram

Yes, that’s right. Carbohydrates (carbs) and fat are essential to our nutrition and good health. And it’s important to note that quality matters. And 1 or 2 won’t suffice, as some of the bogus carb restricted and low fat diets suggest. We need all 3.

In general, you should aim for approximately 50% of your daily calories from carbs, 30% from lean protein, and 20% from healthy fat. And while exceptions may apply, these ratios are a good benchmark for most of us to aim for.

To put this in perspective, let’s do some quick calorie math with chicken that’s prepared 2 very different ways.

• A 4-ounce serving of grilled chicken contains approximately 36 grams of protein, which equates to approximately 144 calories.
• Compare this to a 4-ounce serving of chicken that’s been breaded and fried, and you’re looking at approximately 337 calories. And this doesn’t take into consideration additional saturated fat, sodium or other factors.

It’s worth noting that a 4-ounce piece of chicken is slightly bigger than a deck of playing cards.

Now let’s look at an example of eating clean.

Have a piece of grilled chicken or fish with a steamed vegetable like broccoli, cauliflower, asparagus or Brussel sprouts. You may also want to include a sweet or baked potato, or brown rice as a starchy carb. And a salad with extra virgin olive oil & vinegar (or lemon juice).

To me, eating clean means avoiding processed foods crap, and all the nasty preservatives that are synthetically infused into food that’s already low in nutritional value, just to extend shelf life.

Basically, if it comes in a package with ingredients you can’t pronounce, it probably isn’t a whole food, which usually means that it’s been manufactured. So I just say no and avoid it.

Commonly consumed things like (but not limited to) chips and other snacks, cold cuts, bread, baked goods and desserts, boxed meals like mac ‘n cheese, sugary breakfast cereals, creamy soups, and everything that comes out of vending machines should be avoided.

All are highly processed. And fast food is on that list too. Learn to say no if you’re serious about your good health.

And sorry, but I can’t accept excuses about not having enough time or money to eat clean. Or that you lack the desire to eat clean because you don’t like (name the vegetable). There are plenty of options, so lose your excuse and make the change!

Eating clean is a sustainable, deliberate action that’s crucial to your good health. It’s high quality fuel for your mind and body. You have a choice and get to decide what you will eat, and what you won’t.

Eating clean may require more conscious effort and planning for you in the beginning. But over time with consistency, it becomes a discipline that evolves into a very healthy lifestyle.

Eating clean is YOUR responsibility! It’s up to you. And it matters!

Over the next month, we will unpack this habit in more detail. But in the meantime, what can you do over the next week to clean up your eating habits? Pick one new thing you will start eating this week, and balance it out with one thing you will stop eating.

Here are a few suggestions:

• START eating grilled chicken and fish.
  • STOP eating all fried foods.
• START eating more fruit.
  • STOP or minimize your sugar intake.
• START eating raw veggies, and nuts or seeds for a snack.
  • STOP eating chips and all related junk.
• START bringing a healthy lunch with you.
  • STOP eating fast food.
• START cooking at home.
  • STOP or reduce the number of times you eat out.
• START drinking more water (which you should already be doing).
  • STOP drinking soda and sweetened beverages.

Pick one of these START and STOP combinations, and make it a habit starting this week.

In addition to building new habits, we’re eliminating the unhealthy ones too. There’s no quick fix, and it will take some time. Which is why we are focusing on ONE new healthy habit per month.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.