Eating wholesome clean food provides a vast array of nutritional and health benefits. Eating clean may sound difficult, but it’s really not once you get into a routine and a positive mindset around healthy eating. Cooking and eating clean, nutritious, and healthy foods can be looked at as a mindfulness or spiritual practice. Knowing that you put together a delicious meal full of fresh whole foods that nourishes your body and soul can be a spiritual experience that brings great pleasure to eating a meal. It can be referred to as “food as medicine.”

The following list some basic steps for creating healthy meals:

  • Eat organic – whether fruit, vegetables, meat, or eggs, organic reduces your exposure to toxins.
  • Choose grass fed meat and free-range poultry and eggs.
  • Eliminate sugar and sugar substitutes. Sugar is addicting and leads to weight gain, heart disease, diabetes, and other ailments, and suppress immune function. Sugar substitutes have been found to do the same.
  • Eat fats that are high in Omega 3s, such as fish, flaxseed, chia seeds, walnuts and green leafy vegetables.
  • Eliminate (or signicantly reduce) highly processed and fast food from your diet. These contain high levels of fat, sugar, sodium, and toxic ingredients (the ones that are difficult to pronounce) that contribute to chronic illness.
  • Eat whole foods, or those that are minimally processed, such as frozen fruits and vegetables, packaged fresh produce (such as bags of pre-washed salad or pre-cut fruit), sprouted grain breads, or canned legumes (adzuki, Anasazi, black, garbanzo, kidney, and lima beans). Canned legumes are good because they should only be eaten when they are cooked. Be aware of additional non-essential ingredients in canned legumes as minimally processed food should not have additives and preservatives that you can’t pronounce.
  • Research the food industry. You can find out a lot about the food you eat from the Environmental Working Group at They provide information on pesticides in food and what’s safe to eat. I also recommend The Cornucopia Institute at They provide scorecards on various foods such as eggs, yogurt, plant-based food, soy food, toothpaste, and pet food.