Are you up for a challenge?

   I am taking on a challenge to not eat processed foods for the next 30 days. I am going to try to “eat clean” for the next month and detox my body from caffeine, sugar and all junk and processed foods. I am already a vegetarian, so I like to think I eat pretty healthy … but in all honestly, I do eat more processed foods than I probably should.

   Let’s face it, we are all in a hurry and need food that is fast and easy to make. We turn to processed foods because we believe they’re faster and easier to prepare. However, with the right information and planning, eating clean can be just as easy.

   It has been said that forming habits takes at least 21 days. I’m asking you to take the next 30 days to try to form new, healthy eating habits.

   What exactly is clean eating? Clean eating is making the healthiest food choices possible and choosing fruits and vegetables, whole grains and lean cuts of meat instead of processed and refined foods. Clean eating is not a diet, but a lifestyle. It’s about making healthy food choices and providing the body with the best foods possible.

   Here are some clean eating values to follow:

   — Eat a small meal every two to three hours (five to six small meals per day, total) to keep blood sugar level and prevent hunger.

   — Combine lean proteins and complex carbohydrates at every meal.

Tosca Reno's cookbook can help teach you how to eat clean.

   — Never miss a meal! Breakfast is important.

   — Avoid all over-processed and refined foods (especially sugar, white rice and white flour).

   — Avoid saturated and trans fats, instead consuming healthy fats (nuts, omega 3).

   — Avoid sugar-loaded colas and sugary juices.

   — Avoid alcohol — another form of sugar.

   — Avoid high-calorie, zero-nutrient foods (i.e., junk food).

   — Eat proper portion sizes.

   — Drink at least 2 liters or 8 cups of water every day.

   — Plan and prepare, so you aren’t famished and lured by the drive-throughs.

   When grocery shopping, it is good to avoid the center of the store where most processed and refined products are located. Stick to the outside of the store for the least processed foods (fresh fruit, veggies and lean meats). Clean eating may seem more expensive at first as you stock up on fruits and veggies, but it can actually cost less than all the processed, refined foods we consume.

   Eating clean will benefit us in many ways. We will lose weight, have clearer skin and hair, more energy, better sleep and increased well-being.

   To help you in your challenge, check out a cookbook by Tosca Reno, “The Eat-Clean Diet Cookbook.” She has over 150 impressive recipes!

   I’m up for the challenge — are you?

JANET NEVILLS owns Ladies Fitness Zone in LaPorte, where she teaches Jazzercise, Pilates and Yoga. She is　also a Certified Personal Trainer.