On Demand - Day 12
Day 12 - Pro Tips for Eating Clean
Balancing clean eating as a lifestyle choice is a key element in doing a 21-day cleanse. In today's discussion, we covered a range of topics, including strategies for eating on a plane, insights into buying organic produce, and considerations for intermittent fasting, plus much more. Our featured guest expert, Katherine Feldhouse, brought a wealth of expertise with multiple Nutrition Studies (IIN and Cornell), experience working with functional doctors, leadership in school-based wellness programs, and currently serving as the Wellness Lead for the Clean Program.
Katherine’s insights enriched our exploration of these health-related subjects and how they can have a positive effect on our life. As she says: ‘Ripples make waves.’ 🌊 To view our chat, check out our On Demand link below.
Which Foods Should I Prioritize When Buying Organic Produce?
When considering buying organic, think about what you are eating. Foods where you eat the skin are higher on the list when buying organic whereas foods we peel have a layer of protection around the part of the food we ingest. To help guide us further, check out the ‘Dirty Dozen,’ a list of fruits and vegetables with the highest level of pesticide residues created by the Environmental Working Group (EWG) to educate the public on food safety. They offer a full Shoppers Guide based on their studies from 2023.
Tips for Airline Travel & Eating
Travel can definitely disrupt our digestive system. For shorter flights, Katherine recommends to avoid eating on planes. She strongly suggests bringing your own tea and asking for hot water. That way you can sip on that and stay hydrated during your flight. Tulsi Tea is her #1 recommended choice.
When it comes to protein bars, always read the ingredients. If there are more than five ingredients, perhaps ‘put a pause’ on that one. At the end of the day airline travel can be tough. Historically, my move has always been Pringles and Paydays. I liked to think of my payday as a little protein. : ) However, I've recently adopted a new practice. Ever since missing a flight years ago, I've made it a habit to arrive early at the airport. The last half-mile at LAX can be ‘uber’ stress-inducing, so the early arrival eliminates that pressure. I discovered a salad at Erewhon that I adore, made with kelp noodles. Since I arrive early, I often enjoy this salad right before boarding. Additionally, I bring a small bag of Magic Date Bites, available at Whole Foods, Sprouts, and online, to snack on as needed.
Choosing what to bring on a plane to eat is a personal decision. I've found that bringing a small item from home gives me some control over that initial meal, setting a positive tone for the trip. Once you land, if you are eating a lot of rich foods where you are visiting and they don’t seem to digest well, consider taking digestive enzymes. Katherine also emphasizes the importance of hydration and recommends maintaining your intake of probiotics while eating during travel to keep your system in balance.
Many people do better in countries like Italy and France where they regulate the treatment of their food (and skin care products for that matter). They simply don’t allow the pesticides in their food that we have in the U.S. Still other areas may be challenging so consider having digestive enzymes and probiotics on hand when traveling.
Bone Broth & Alternative Options for Gut Health
After hearing so much about the benefits of bone broth, I became increasingly curious. What makes it so good for us? Bone broth is high in protein and collagen and is incredibly beneficial in healing the gut lining. I realize many of you may be vegetarian. A great alternative is to do a mushroom broth. It won’t have the same amount protein, but it is also very soothing for the gut.
About Nightshades 🍆
Nightshades are a family of plants that includes tomatoes, potatoes, eggplants, and peppers. They contain alkaloids, natural compounds that can be toxic in high amounts. Some individuals may be sensitive to nightshades and experience adverse reactions such as inflammation or digestive issues. Limiting intake of nightshades is often recommended for those with certain health conditions, such as arthritis or autoimmune disorders, as these plants may exacerbate symptoms.
However, it's essential to note that not everyone reacts negatively to nightshades, and they provide valuable nutrients for many people when consumed in moderation as part of a balanced diet. Most people are fine with nightshades in small doses – though that can become a challenge thanks to the invention of french fries and salsa. : )
Oat Milk, Any Thoughts?
While oat milk is a nice non-dairy alternative, it can be challenging to find brands that are not sort of cross contaminated by including other substances. We strongly recommend investing in oat milk that is made with gluten free oats and without added sugar and additives. Even better, try making your own oat milk. Some nice alternatives to oat milk include hemp milk and cashew milk.
The Process of Reintroducing Common Food Triggers After the 21-Day Cleanse
When reintroducing foods, it is recommended to try one potential trigger at a time. If you think you might have a sensitivity to gluten, try bringing that in first. As you move on to nightshades, you only need to test one of them — you don’t need to individually test potatoes, tomatoes, and eggplant. And so on and so on.
Stay tuned for tomorrow’s email, I will recap more about Intermittent Fasting.
WATCH/LISTEN
Day 12 On Demand - Chat with Katherine Feldhouse (min 35)
CONTACT
To stay in touch with Katherine, reach out to her katherine@cleanprogram.com
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