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

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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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Benefits of Exercise

About two or three years ago, Time Magazine came out with an article about the effect of diet and exercise on weight loss. The conclusion was basically that exercise plays a minimum effect. As I remember, this article caused an uproar in the fitness community. And though not a popular idea, it had a lot of truth. Diets may be the number one thing that controls weight loss but exercise benefits the body in so many ways. Here are a few of my favorite:
pilates
Helps Control Weight
I know what I just said. Diet aids weight loss more than exercise. But, exercise still burns calories, boosts the metabolism, and allows you eat more!

Fights Disease
Being active, no matter your weight, helps to reduce your  bad cholesterol levels which can lower your blood pressure and works to prevent heart disease.

Improves your Mood
“Exercise gives you endorphins and [...]

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The importance of Support, Guidance, Assistance, Encouragement & Help when trying to lose weight

Trying to lose weight can be difficult. I know, I know, this is nothing new! But hear what am about to talk about, it could help you! About 46 million Americans go on a diet each year and about 5 percent manage to keep the weight off. There are many ways to go about trying to lose weight. Tracking, following one of the thousands of fad diets, hire a trainer or dietitian, do bootcamps…. the list goes on and on.
Chat SupportOne of the best ways is social support groups – whether its online or in person – having someone to talk to and relate to has shown higher success rates than for those who try to do the weight loss thing all alone. Having someone there to give you motivational support and guidance is one of the most beneficial things you can [...]

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Skinny Pumpkin Spice Latte

ITS BACK!!!! Starbucks has released its tenth year of those delicious, calorie packed Pumpkin Spice Lattes. A grande (16 ounces) PSL with nonfat milk and no whipped cream contains 260 calories and 48 grams of sugar. YES, you read that correctly 48 GRAMS OF SUGAR! Try this cleaned up version which is Paleo and 17 Day Diet cycle two friendly!
PSL
Pumpkin Spice Latte Recipe
Serves 1

Ingredients

2 -4 tablespoons canned pumpkin
1/4 teaspoon pumpkin pie spice
1 cup unsweetened vanilla almond milk
1 tsp pure vanilla extract
1/2 cup STRONGLY brewed coffee or 2 shots espresso
1-3 packets of stevia

Mix all the ingredients in a saucepan over medium to high heat, whisking continuously, until the “latte” begins to steam.

This cleaned up version has….drum roll please…. ONLY 55 calories and 2 grams of sugar!

Looking for more clean eating recipes? Try this clean eating meal plan. 3 meals + 1 snack planned each [...]

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Chocolate Covered Berries

coco berries
 
Nothing beats chocolate covered fruit and this dessert is no exception.
Plus, it is Paleo and Flat Belly Diet Friendly.
All you need to create this super simple dessert is 1/2 cup dark chocolate chips (MUFA), 1 tablespoon of coconut oil, and 1/2 cup frozen berries (you can use fresh but I always have frozen berries on hand).

In a microwave safe bowl, melt chocolate and coconut oil. To melt, heat the chocolate and oil, stirring every 20 seconds. It should take about 1 1/2-2 minutes. Allow chocolate to cool for a few minutes. Once chocolate is cooled slightly, dip the berries in the melted chocolate and place on a foiled-lined baking sheet. After all the berries have been coated in wonderful,yummy chocolate, place the baking sheet in the refrigerator  to harden the chocolate. Once the chocolate has harden, about ten minutes, pop these [...]

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Banana Muffins

I have a thing for muffins. Egg muffins, oatmeal muffins and now banana muffins. I am not sure if muffins are really my thing or more the ability to easily take muffins on the go as breakfast or  a quick afternoon snack. Here is a great Banana Chocolate Chip Muffin recipe that is Flat Belly Diet Friendly.
muffins ban
Ingredients

1 1/4 cup whole wheat flour
1/2 cup brown sugar
1/2 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/2 teaspoons pumpkin pie spice
3 teaspoon canola oil
1 egg plus 2 egg whites, beaten
1/3 cup nonfat plain or vanilla Greek yogurt
3 ripe bananas, mashed
1 cup uncooked quick oats
3/4 cup mini chocolate chips (MUFAS)

Directions

Preheat oven to 350 degrees
Mix all the dry ingredients (omitting the oats) in a large bowl
Add all the wet ingredients (omitting the bananas) to the dry mixture
Add the mashed bananas and oats to mixture and fold in
Line muffin [...]

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