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.

1. 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
2. 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, give it away or throw it away – if you want to eat clean you will do this!
3. DRINK CLEAN TOO: water is best, of course. But really you should just avoid sugary drinks like soda or store bought juice. Tea and coffee are ok as long as you don’t add tons of sugar and processed creams. Stick with unsweetened almond milk or coconut milk instead. Also, fresh squeezed juices are great!
4. HAVE A PLAN: A lot of times we say were going to do something, then we don’t follow through. Having a set plan with goals can help. Even if you start out slow, take baby steps, get rid of one thing a week, this is good and you’re moving in the right direction of clean eating. This clean eating meal plan might help keep you on track.

As you can see, clean eating doesn’t have to be that bad. It’s a matter of being mindful of what is in your home and what goes in your mouth! Learn to love healthy foods and you’ll be on your way to good health and possibly weight loss with clean eating.

Tell me your clean eating tips in the comments below!

• 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 Smoothie

1 frozen banana
1 cup mango chunks
1/2 cup cherries, pitted
1/2 cup apple juice
DIRECTIONS: Blend everything together in a blender until smooth. Pour into a glass and enjoy!

Apple Green Smoothie

1 banana, peeled
1 apple, cored
2 cups spinach
2 tsp ground flaxseed
1/2 cup water
1 cup crushed ice
DIRECTIONS: Add everything to a blender, blend until smooth. Pour into a glass and enjoy!

Almond Joy Smoothie

8 oz coconut water
4 oz almond milk
2 TBSP flaked coconut
1/2 TBSP cocoa nibs
10 ice cubes
1 tsp coconut extract
1 scoop chocolate protein powder
DIRECTIONS: Blend everything together in a blender. Pour into a glass and enjoy!

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 University found that obese women who ate two eggs for breakfast five days a week lost 65% more weight than women who had bagels due to the satisfying proteins.

Available Amino 
Eggs are a complete source of protein and packed with amino acids making scrambled or hardboiled eggs an ideal post workout snack.

UV-Free Vitamin D
Eggs are one of the only foods that contain naturally occurring vitamin D.

Cosmetic Appeal
Heard of using prenatal vitamins to boost hair growth and strengthen the nails? No need to buy an extra supplement, eggs will do it for you. Eggs are high in sulphur and B12 which boost hair and nail growth.

EGGcellent Recipes
Click the links below for some diet friendly egg recipes!

Egg Muffins - 17 Day Diet Compliant (cycle one)

Broccoli and Avocado Omelet  - Flat Belly Diet Compliant (cycle one)

Portobello Mushroom Benedict - 17 Day Diet Compliant (cycle one) if you sub nonfat greek yogurt for the mayo

Avocado Egg Cups  - 17 Day Diet Compliant (cycle one)

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

1. 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 them for an extra tasty treat plus extra health benefits.
2. Speaking of seeds – Pumpkin Seeds (along with other nuts and seeds) contain phytosterols that have been shown in studies to reduce LDL or “bad” cholesterol.
3. Pumpkin seeds are also a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein.
4. One more benefit of pumpkin seeds is the amino acid Tryptophan – I am sure you’ve heard of this being in turkey and it making you sleepy, but that’s not all it does. It also is important in the production of seratonin which helps raise our spirits and puts us in a good mood!
5. Pumpkin has 7 grams of fiber per 1 cup serving or pumpkin puree. This is also only about 83 calories. Fiber has been known to help people feel full longer, so you have the desire to eat less, which in turn helps with weight loss. Fiber is also really good for digestion and keeping you “regular”, if you know what I mean.
6. Pumpkin is an excellent source of Vitamins A and E. Both are great for immunity – and keeping you well!
7. Speaking of your immune system – 1 cup mashed pumpkin contains nearly 20 percent of the 60 milligrams of Vitamin C that is recommended for women daily.
8. Pumpkin is high in iron – this also helps keep you from getting sick by supporting a strong immune system.  For women, a 1 cup serving of pumpkin gives you 20% of your daily required iron intake.
9. For smooth skin – pumpkin contains carotenoids which can help keep the skin wrinkle-free and may also keep cancer cells at bay according to Health Magazine.
10. Pumpkin has more of the refueling nutrient potassium than bananas! After a heavy workout, potassium can help restore the body’s balance of electrolytes and keep muscles functioning at their best.

Here is a simple yet tasty pumpkin smoothie recipe for your enjoyment! Great for cycle 2 of the 17 day diet.

PUMPKIN SMOOTHIE

1 1/2 cup pumpkin puree

2 cup almond milk

1/2 cup vanilla yogurt

1/4 cup brown sugar

2 tsp ground cinnamon

Toss everything in blender, blend until smooth and creamy. Pour into glasses and enjoy!

• 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 an large glass or mason jason and top with a crushed graham cracker and nonfat whipped cream (optional).

On the 17 Day Diet? Use water not milk and Greek yogurt in your smoothie.

On the Flat Belly Diet? Add a tablespoon of chia seeds before you blend to get your MUFA’s in.

Photo courtesy of skinnymom.com

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.

You 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 your convenience, plus the app has been designed to work great on both the iPhone and the iPad.

There’s also nothing to lose because the app includes a free trial with dinner recipes for a week. When you subscribe you’ll receive personally curated & balanced recipes every day of the week including breakfast, lunch, dinner and a snack. The app is free for the first weeks dinner recipes. You can subscribe for only $4.99 a month and get a months worth of hand curated meal plans! Not a bad deal!

So make life easier and get the results you want with the 17 Day Diet Meal Plan app today!              

You might also be interested in getting the 17 Day Diet Complete app to help you better understand the 17 Day Diet, or purchase the 17 Day Diet book written by Dr. Mike Moreno.

* 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:

]]> http://www.womensdietnetwork.com/17-day-diet-allowed-fruits/feed/ 0 http://www.womensdietnetwork.com/water/ http://www.womensdietnetwork.com/water/#comments Tue, 06 Aug 2013 15:27:50 +0000 Kasey http://www.womensdietnetwork.com/?p=1938 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 [...]

Read more

]]> 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:

1. Healthier  Skin-Forget about  expensive creams or beauty treatments. Drinking water is the free way to hydrate your skin, prevent acne, and prevent wrinkles. 
2. 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.
3. Cushions and Supports Joints & Muscles-Water makes up a large part of the fluid that lubricates joints and also a lack of water is a known cause of muscle cramps.
4. Regulates Body Temperature-Drinking water regulates the bodies temperature which is important during exercise and these warm summer days.
5. Reduces Risk of Heart Attack- A study of 20,000 healthy men and women found that those who drank up to 8 glasses of water were less likely to die of heart attack or heart disease than those who only drank two cups daily.

Weight Loss Benefits:

1. Energy Shot-Dehydration causes fatigue and headaches staying hydrated all day is your best hope to avoid these symptoms.
2. Keeps You Full-Sometimes it is difficult to tell the difference between hunger and thirst. Drinking 8-16 ounces of water 15-30 minutes before meals will help you know the difference and perhaps cause you to leave a few bites on your plate. 
3. Burns Fat- Water aids digestion and metabolism for these functions to work properly you must replace the water you lose daily which can be up to 10 cups. 
4. Builds Muscle-Dehydration decreases protein synthesis which is the process that builds muscles costing you energy and causing your body to store calories instead of burn them.

Is water too boring for your palate? Try these 40 Spa Waters that are sure to add a little variety to your life.

What is your favorite thirst quencher?

• Water
• Fruit Juice
• Diet Soda
• Soda
• Hot tea or Iced tea
• Hot Coffee or Iced coffee
• Energy drink
• Other

]]> http://www.womensdietnetwork.com/water/feed/ 0 http://www.womensdietnetwork.com/healthy-lean-vegan/ http://www.womensdietnetwork.com/healthy-lean-vegan/#comments Sun, 04 Aug 2013 05:17:41 +0000 Kasey http://www.womensdietnetwork.com/?p=1920 Read more

Benefits of Kale

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

Not only are these chips a friend to your waistline and packed with nutritional benefits, they are a cinch to make. It takes about 25 minutes to whip up a batch and they will hold for 3-5 days in an airtight container. But trust me they wont last you the day. Think of them as the perfect diet snack. If you are on the 17 Day Diet, these chips will get you through cycle one.

STEP 1: You want to remove the leafs from the stems before you begin. To do so hold the bottom end of the kale with one hand and take your other and slide it along the stem pulling the leafs up with you. Now tear the kale into bite-sized pieces, wash, and dry throughly. I filled the sink with water, rinsed the kale, and dried it using a Salad Spinner. You want to dry completely to avoid steaming the kale when you put it in the oven.

STEP 2: Place dried kale in a bowl and toss with 1-2 teaspoons olive oil and 1/2 teaspoon sea salt. Toss until the kale is well coated and the leafs are shiny.

STEP 3: Lay kale flat on a baking sheet but make sure it isn’t overlapping. If the kale overlaps too much, you will just steam it and it will not get that crispy texture.

STEP 4: Optional: Sprinkle kale with grated parmesan cheese. Sprinkling it over the kale works best. If you toss it in the bowl, all the cheese ends up on the side of the bowl and not on the kale or in your mouth.

STEP 5: Place in a preheated 350 degree oven for 10-13 minutes. After 10 minutes, keep an eye on it. You don’t want the kale to burn.

STEP 6: Remove from oven and enjoy!

As you see they shrink up a great deal. I used a large head of kale and it took me about 3 batches in the oven to use all the kale. You can also place a couple different baking sheets in the oven at once and you don’t have to worry about rotating them.

Tip of the day: make sure you have floss handy. The crispy kale can easily get stuck in your teeth.