What is Clean Eating? Guide for Beginners

4 clean eating tips for beginners

Clean eating is about no junk, no preservatives, no fillers, etc. Many people write to me wondering what clean eating means and where they should start. Here are tips to eating clean for beginners.

EAT REAL FOOD: Just real whole foods is all you need to be eating clean. In fact, avoiding boxed food, or pre-made food is best since a lot of times they include fillers or preservatives or too much saturated fats/trans fats, salt or sugar. Also avoid artificial ingredients and colors. A good guide to clean foods is here: Clean Eating Food List
CLEAN OUT THE JUNK: Go through your cabinets, pantry, fridge and cupboards and clean out the junk! Use the guidelines and food list mentioned above and anything not on those lists or guidelines should be out of your house! Whether you donate it, [...]

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200+ Smoothies! App for iPhone

We’ve gathered [app_link app="Smoothies" platform="iOS" text="over 200 smoothie recipes" location="Blog Post"] and want to share them with you. Smoothies for every taste. Buy the 200+ Smoothie app now!

fruity smoothies
green smoothies
protein smoothies
dessert smoothies
nutty smoothies
meal smoothies (these are more filling with oatmeal, tofu or eggs included)
quick smoothies

All you need is an iPhone or iPad, a blender and the ingredients and you can use our smoothie app. It even comes with a shopping list too, so you can add smoothies you like to your list which will make shopping for them easier.

Smoothies are tasty, fun and pretty easy to make. I make one daily, so having a variety of types to choose from is important. Buy the [app_link app="Smoothies" platform="iOS" text="200+ Smoothie" location="Blog Post"] app today.

Here are a couple smoothie recipes you’ll find in our app:
Mango and Cherry SmoothieRead more

New iPhone App: PALEO Meal Plans

Weekly Paleo Meal Plans!Wouldn’t it be great if delicious and well rounded Paleo recipes would appear for you every day of the week? Then you need this app because that’s exactly what you’ll get when you use Paleo Meal Plans!

Ok so it won’t actually make the recipes for you, but typically following Paleo requires the knowledge of what’s allowed or what’s not allowed, finding recipes that are Paleo and planning meals for the week ahead. With work, school, kids activities, and a social life to focus on, who’s got time for all of this? Well, look no further because we’ve done it ALL for you!

Weekly Paleo Meal Plans!Paleo is essentially eating foods the way nature intended. Food must be real, unprocessed and natural. So we’ve done the hard part and gathered delicious Paleo compliant [...]

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Skinny Me Chicken Soup

I call this “skinny me soup” for a few reasons. 1) It is packed with nutrient and fiber dense vegetables. 2) The soup is filled with chicken which is packed with protein and will help repair muscle tissue. 3) The fiber and protein will keep you full on minimum calories. 4) It is super easy to make (not skinny but still a plus).
soup
Ingredients 

2 tablespoons of olive oil
2 cloves garlic, minced
1 large onion, chopped
2-3 bell peppers, chopped
2 large carrots, shredded
2 cups mushrooms, chopped
1 can diced tomatoes
6 boneless, skinless cooked chicken breast, shredded
4-8 cups chicken broth
Seasonings to taste: salt, pepper, anise seed, fennel seed, dried oregano, and dried basil

Instructions 

In a large saucepan, heat olive oil and add garlic until fragrant.
Add onion and season with salt. Heat the onions for about ten minutes , stirring constantly.
Add the bell pepper and heat until tender.
Add the shredded [...]

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Your Perfect 17 Day Diet (cycle One) Day

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Breakfast
Veggie omelet: Whisk together one egg and three egg whites with 2 tablespoons each of sliced peppers, onions, mushrooms, and tomatoes. Pour mixture into a skillet over medium heat. Cook for about five minutes turning after three minutes. Season with salt, pepper, and a little hot sauce.

Lunch
Chicken and broccoli: Combine steamed broccoli with a grilled chicken breast and top with a low sugar condiment such as soy sauce, hot sauce, or rice vinegar.

Dinner
Grilled chicken salad: Top 2 cups of salad greens with chopped tomatoes, a slice pepper, mushrooms, and a sliced grilled chicken breast. Dress the salad with your favorite fat free balsamic vinaigrette.

Snacks:
Baby carrots dipped in a mix of nonfat plain yogurt, chopped garlic, and a multi spice seasoning.
1 serving nonfat plain Greek yogurt topped with 1 cup fresh or frozen berries.

Looking for similar meal plan ideas? We’ve released a meal plan app for [...]

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The Incredible Edible Egg

Does anyone remember the egg propaganda of the 90′s? Well, it turns out, the egg is pretty incredible and thankfully- it is edible. In recent years, the egg has been through some rough times, it has been believed to be a villain- adding TOO MUCH cholesterol to our diets and inches to the waist. But eggs, yes the whole egg – yolk included, are a little misunderstood. They pack tons of nutritional value and health benefits.

eggs

Brain Games
Whole eggs are a great source of choline (30% of your RDA). Choline regulates brain and nervous system function.

Save the Tata’s
According to research, women who consume a high-intake of choline (about 6-8 whole eggs weekly) are 24% less likely to get breast cancer.

Sharpen the Eyes
Packed with antioxidants lutein and zeaxanthin, egg yolks fend off macular degeneration and lower the risk of cataracts.

Shrink your waist 
A study by Louisiana State [...]

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Greek Yogurt

The benefits of yogurt are overwhelming. Think probiotics you 17 day dieters. But if you haven’t joined the 28% of Americans who made the switch to greek yogurt, now is the right time.

greek

 

The last great benefit of Greek yogurt is its versatility. Read on to find out all the ways to use it.

The obvious-eat it
Substitute  it for sour cream. Making a taco salad, use nonfat, plain Greek yogurt mixed with salsa for a dressing.
Recipe call for buttermilk? Use Greek yogurt instead just add a little water to thin it out.
Use it as a marinade like this recipe here
Use it instead of oil when baking. Next time you make banana bread skip the oil and use the yogurt.
Replace the fattening mayonnaise. Try this lighter version of a chicken salad sandwich.

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Benefits of Lemon Water

It’s no secret, I think lemons are great, beyond great. Lemons are amazing! The smell, the sweetness, and tartness they are a prefect little food packed with nutrients that cleanse, detox, and aid weight loss. The benefits of lemons are no secret either. Hello, there is actually a lemonade diet and the popular 17 Day Diet suggests drinking juice from half a squeezed lemon every morning before your first meal. But why? Read on to find out. . .
Benefits of Lemon Water
Detoxification
Drinking lemon juice in the morning detoxifies your liver and cleanses the kidneys by helping the body remove unwanted toxins.

Digestion
Lemons improve digestion by keeping bacteria away. You can add freshly squeezed lemon juice to food or drink a glass of lemon water after each meal to stimulate the creation of stomach acid. They are also proven to give your regular bowel [...]

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Welcome Back Pumpkins!

It’s just about that time of year again…. we start to see signs of fall: spicy smell of cinnamon, halloween decorations and candy at the store, autumn veggies, and that includes Pumpkins! A lot of friends on Facebook have been talking about their Pumpkin Latte’s at Starbuck’s and this excites me. I love this season! But, don’t we all?!

Pumpkin Smoothie Recipe + benefits of adding pumpkin to your diet!

Speaking of pumpkins… Have you ever wondered what the health benefits of eating pumpkin is? Here are 10 health benefits just for you:

Orange vegetables like pumpkin, sweet potato, carrots and butternut squash carry the antioxidant Beta-Carotene. This has been known to possibly play a role in cancer prevention. PLUS, the seeds of the pumpkin have sterols in them that have been linked to fight off some cancers, too! So save the seeds and roast [...]

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Key Lime Pie Protein Shake

When a craving hits, they are difficult to ignore. For the past few days, I have been craving key lime pie but instead of wandering to the grocery store late one night to devour a pie that would rightfully earn me unwanted pounds. I put my creative side to use and made a clean key lime pie. Okay it isn’t really pie; it is a protein shake but oh man it is delicious and healthy all wrapped into one.
key lime

1/2 cup nonfat plain Greek yogurt or cottage cheese
1 scoop vanilla protein powder (I love BSN Vanilla Ice Cream)
Zest from 1 key lime
1 tablespoon key lime juice (about 3 key limes)
 5-10 ice cubes
1 cup almond milk, water, or coconut milk, unsweetened
1/2 teaspoon stevia
1 teaspoon sugar-free vanilla pudding mix
1 cup spinach (to make it green)

Blend all the ingredients in a blender until smooth. Pour into [...]

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