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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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.


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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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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Introducing our Newest App: Meal Plan for 17 Day Diet!

17 Day Diet Meal Plan appThe 17 Day Diet’s never been easier to follow! Normally this diet requires significant meal planning and tracking, but most of us just don’t have much time for that. With work, school, kids activities, and a social life to focus on, who’s got time for planning, calculating and tracking meals? Well now we’ve done it ALL for you!

We’ve taken 17 Day Diet compliant recipes and put them into meal plans just for you. The servings have been calculated and the meals have been balanced. This app is all you need to succeed on this diet.

17 Day Diet Meal Plan appYou just tell us which cycle you’re on and every week you’ll get a new meal plan that’s been hand-picked by us, just for you. There’s even a shopping list for [...]

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17 Day Diet Fruit Chart

Find out what is in the allowed fruits for cycle one of the 17 Day Diet. Don’t be alarmed by the sugars as they all come from natural sources. Focus on the fiber, if you are lacking fiber in your diet reach for some blueberries. 
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* Fruit is measured as 1 medium piece of fruit or 1 cup fruit.

For more information on the 17 Day Diet, get the book written by Dr. Moreno!

For guidance while on the 17 Day Diet including personal support (we’ll answer your questions directly) see our app available on iPhone, Android phones and Kindle:
17 Day Diet Complete
iOS app on App StoreAndroid app on [...]
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Why Drink More Water?

Want to improve your skin, health, and aid your weight loss efforts? Drink more water. This tried and true method gets over looked too often. The popular 17 Day Diet suggests you drink at least 8 eight cups daily and during the jumpstart phase of the Flat Belly Diet, 8 cups of “sassy water” are mandatory. But can this tasteless liquid really live up to all its claims read on to find out…

Health Benefits of Drinking Water:

Healthier  Skin-Forget about  expensive creams or beauty treatments. Drinking water is the free way to hydrate your skin, prevent acne, and prevent wrinkles. 
Remove Toxins-Water flushes toxins from your body especially from your digestive tract. The kidney system is dependent on water to do its work. Water also helps get rid of excess nitrogen and ketones which is important when following a high protein diet.
Cushions and Supports [...]

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Healthy, Lean, & Vegan

I spent the morning hiking with a close friend who had just completed a month of veganism. She partook in the challenge to be “healthier & leaner.” Did it work? She reported back this morning that not only did she gain six pounds; she, also, felt too sluggish to workout. I of course had to ask what she was eating daily to make her gain weight and lose energy. The culprit: protein, well more lack thereof.

If you are unsure of why our bodies need protein, check out “Get Your Protein.” The short story is that protein repairs muscle tissue, keeps you full, and provides the body with needed energy. In my friends case, meat, eggs, and dairy had been her number one source of protein for years and she didn’t know what to supplement her diet with when she cut those things out. Cutting out animal products can be an excellent [...]

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Kale Heaven

Craving something crispy, salty, crunchy, and full of flavor? Put that potato chip bag down and reach for something 100 times better, Kale chips. Kale chips? You may ask. They satisfy every salty and crunchy craving you have and even if you don’t like kale give these a try. I promise you wont regret it like you will that potato chip bag.



Benefits of Kale

Low calorie, high in fiber, and has 0 fat. 1 cup only has 36 calories! 
High in iron: not sure what Popeye was thinking eating spinach.
Packed with antioxidants
Anti-inflammatory: 1 cup has 10% the RDA of omega-3 acids
High in vitamin A which is great for your skin, vision, and mouth health.

Not only are these chips a [...]

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