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Clean Eating & Healthy Habits

Bonnie BohanHealthy Lifestyle CoachWeb & Interactive Developer

Strive for progress not perfection.

You are what you repeatedly do.

+ My Transformation Journey

- 38 pounds

Accountability Balance

My Story

+ What is Clean Eating?

Eating the healthiest options in each of the food groups

Embracing foods like fruits, vegetables, whole grains, and healthy proteins

Being mindful of your food’s origin and ingredients

Eating whole “real” foods that are minimally or un-processed

Avoiding fast food, junk food, and processed food

Giving your body the best fuel available to stay healthy and energetic

+ What Foods are “Clean”? Fruit (apples, oranges, plums, bananas, mangoes, etc.)

Vegetables (asparagus, broccoli, green beans, salad, etc.)

Raw Nuts & Seeds (almonds, cashews, sunflower seeds, etc.)

Legumes (beans, soy, chickpeas, hummus, etc.)

Starches & Whole Grains (quinoa, oatmeal, multigrain bread, whole wheat pasta, brown rice, sweet potato, etc.)

Fresh-caught Fish (salmon, haddock, cod, tuna, etc.)

Antibiotic & Hormone-Free Meat (chicken, beef, pork, etc.)

Healthy Fatty Acids & Proteins (nut butter, avocado, coconut oil, olive oil)

+ What Foods are “Clean”?

Breakfast @healthy_and_driven

+ What Foods are “Clean”?

Lunch@healthy_and_driven

+ What Foods are “Clean”?

Dinner@healthy_and_driven

+ What Foods are “Dirty”? Added Salt & Sugar (avoid –ucose and -uctose)

Refined Flour (Wonder Bread, cakes, etc.)

Chemicals/Preservatives (pre-packaged snacks, “sugar-free”)

Lab-manufactured (GMO’s, ingredients you can’t pronounce)

Processed breads, cakes, & snacks (muffins, chips, cookies)

Farm-raised or Frozen Fish (salmon, haddock, Gordon’s etc.)

Processed Meat with Antibiotics/Hormones (chicken nuggets, certain brands of turkey, beef, pork, etc.)

Frozen pre-made Meals (Lean Cuisine, Hungry Man)

Fast Food (McDonald’s, KFC, Wendy’s, Domino’s, etc.)

+ What Foods are “Dirty”?

+ Hidden Sugar Content

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Strive for progressnot perfection.

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Daily 80/20(not just week days)

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Don’t count calories, just eat healthy.

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Eating healthy can actually save you money.

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Throw the scale away.

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Lasting results take time.

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Make it fun! Learn what works for you.

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Get support & keep yourself accountable!

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5-Day Clean Eating

Challenge

3/16 - 3/20Monday - Friday

Free!

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Bonnie Bohan

bonniebohan.com/blog

fb.com/bonnie.bohan

@healthy_and_driven