The problem you encounter with Clean Eating is tring to create a one-size-fits-all definition, when the truth is that everyone has a different gentic makeup, not to mention nutritional science is constantly making new discoveries. A diet is something you do for a short period of time like month or two, so you can lose weight quickly, and then return to your normal eating habits, and gain all the weight back. When practicing clean eating, yes you eat healthy most of the time, but that doesn't mean 100% strict adherence.
Processed foods, although these items are convenient, you pay for that convenience with your health and waste line, as they are usually high in chemical additives, trans-fats, too much salt and tons of refined sugars. Check your food labels for the above ingredients, and refrain from using item with these substances.
GMOs, or “genetically modified organisms,” are plants or animals that have been genetically engineered with DNA from bacteria, viruses or other plants & animals.
You can also avoid GMOs by consuming organically certified produce which is required to be GMO-free, or by following and buying from the list of companies below who choose to remain GMO-free! Another interesting side effect of processed, refined, artificial, and GMO food is a huge risk of Cancer among other most other chronic diseases. Eating to lose weight, maintain your weight, or gain weight by putting on lean muscle, all has different calorie requirements, but no matter your goal, you can attain all of these through clean eating. Healthy Fats don’t make you fat, they’re actually good for you, and this includes some healthy high-quality saturated fats.
Fruits are a sweet treat and nutritious alternative to candies and other refined sugars, but it is possible to eat too many. Drinking pure filtered Water is the best way to stay hydrated, so ditch the soda, and stick to water or Green Tea most of the time, and moderate use of Coffee (caffeine has a 6 hour half-life in the body, so it’s best to drink it earlier in the morning). Macronutrient ratios vary according to your genetic makeup, your body type, and your activities etc. Clean Eating is the best way to maintain a healthy weight, not by rigorous hours at the gym working out, but through a diet high in vegetables, fruits, lean meats, and whole grains.
Processed, packaged, and junk food clouds the mind and causes the body to feel very sluggish and even sick. Many people tend to turn to sugar or caffeine for an instant “energy boost.” But this pseudo rush is actually a quick spike in blood sugar, followed by an intense insulin response, which then causes a crash.
Vitamins and Minerals found in whole foods will allow your body to regulate hormones throughout the day and promote deeper sleep at night. If you adhere to the above guidelines most of the time, you’ll be well on your way to a clean eating lifestyle, weight loss and optimal health. Alternate Medicine, Benefits Of Foods, Tips & Tricks Superfood Trio: Ginger, Turmeric, and Carrots? Sure, you can go to the store and buy the processed kind, full of preservatives and unhealthy oils, or you can make your own in about 5 minutes with some simple clean eating ingredients! Enter your email address to subscribe to this blog and receive notifications of new posts by email. Spice up your clean-eating meal plan with dishes that will warm you from the inside out. Make these 17 recipes a part of your weight loss meal plan.
Spicy recipes like this one are perfect for anything from tailgate parties to book club gatherings. The slow cooker allows the spices to blend together for a delicious, superfood-powered recipe.
Sign up and we'll send you the latest recipes, menu plans, fitness tips, and workouts each week. The 21 Day Fix is such a great program, and it’s the one I recommend to many of my clients!
When you first start the program, you may feel hungry, especially if you’re used to eating bigger portions. Many of my challengers will tell me they didn’t lose as much weight as they had hoped for.
The reason protein bars aren’t on the approved 21 Day Fix foods list is because they are typically very high in sugars and processed ingredients.
Yes, natural sweeteners like honey, maple syrup, molasses, agave, and stevia are okay…in moderation. Each colour-coded container is used to help you portion out your food so you don’t have to measure anymore! Coconut yogurt should be counted as a yellow container as it doesn’t have any protein in it, but has about 12g of carbs. I’m sorry to tell you this, but sour cream and mayo are not on the approved list of foods. I recently found Olympic Dairy’s NEW Organic Vanilla Kefir at the supermarket, alongside their strawberry and plain flavours.
Kefir is a probiotic, fermented milk that contains 2 billion probiotics (per 250ml) and is great for healthy digestive flora. I was a little skeptical at first because I wasn’t sure what the kefir would taste like, but once I opened up the bottle, I was pleasantly surprised! We added some warm blueberries on top so that we didn’t have to use much syrup! I bet these would be great with strawberries too. We also got to try the Olympic Organic Probiotic Yogurt (we chose the blackberry flavor since that is my boy’s favourite fruit) and the Olympic Krema Greek Style Vanilla Thick and Rich Yogurt!
If you’re looking for a healthy and delicious pancake recipe, then I hope you try my Fluffy Kefir Banana Pancakes! I encourage you to check out the Olympic Dairy website for some delicious farm-to-table recipes;, you won’t be disappointed!


Although this post has been generously sponsored by Ultima Foods, the opinions and language are my own. Here are some small changes you can make to your eating that add up to make a huge difference! These foods are pretty much already “broken down” before you eat them, so it takes much less time to digest a french fry, then it takes to digest a baked sweet potato.
If you’re interested in cutting down body fat, of special importance is to cut out refined sugars, which due to their affect on insulin levels and hormone sensitive lipase, aids in fat loss. Also be careful not to drink your calories.
These experimental combinations created in laboratories involving mixing genes from different species cannot occur in nature or in traditional crossbreeding. By choosing to support companies who do not use GMOs, you are letting Monsanto know that you will NOT buy their products. It is more expensive, but it’s also healthier because it is typically organic or free-range. You can get these healthy fats from fish (white tuna, salmon, anchovies and sardines), nuts and seeds (walnuts, almonds, pecans as well as chia, flax & hemp seeds), avocados, eggs, oils (extra virgin, real butter, olive oil, virgin coconut oil), dairy products and grass-fed beef.
Eating too much fruit is that it can lead to problems with the hormones which regulate blood sugar which can mess up fat loss. But it also is very good to include Coconut Water & Aloe Vera Juice and I offer many recipes here on the website to teach you how to make what I consider the BEST POWERADES you can find.
The bottom line is that there is no magical macronutrient ratio for fat loss or muscle gain, but you want to make sure you’re including all your macronutrients in your meals. You can lose as much as 20 lbs after just a few weeks of eating clean, and along with putting to rest many, if not all of your health issues, clearing up your mental state and avoiding seasonal illnesses.
Building up your immune system through healthy foods allows it to fight off illness naturally and recover quickly. Eating healthy, whole foods high in healthy fats like Omega 3 fatty acids, will keep the brain functioning at top levels.
Nutrient dense foods will also calm your nervous system and trigger a sleep-inducing hormonal response which helps you rest better at night.
By cutting back on processed foods and reducing portion sizes you will soon notice the weight melting away. The last thing I would want is for you to cook a separate meal for yourself and for your family. I get so many women message me saying that they have so much trouble losing weight because of their age. It is a whole food full of superfoods to help you fill in the nutritional gaps to curb cravings, increase energy, and improve digestion. HOWEVER, Autumn personally will use up to 4 oz of unsweetened almond or coconut milk daily and does NOT count it towards a container. It’s not an exact science, but what I do is break down the ingredients and then divide it into equal portion sizes. Check out page 76 of your nutrition guide on how to adapt the eating plan for weight maintenance. During the week, we are usually in a rush to get ready, and on weekends, hubby is usually in charge of breakfast, and his specialty is eggs and toast!
Olympic Kefir is organic, contains 10 different bacterial cultures, and is low in fat with only 1% M.F.
I think the Lemon Yogurt Scones will be next on my list of breakfasts to make for the family! Another problem with getting people to understand what clean eating is, is that everyone seems to have a different definition of what "CLEAN" actually constitutes, as a bodybuilders definition is different from the paleo definition, or the vegan definition, and the celebrity doctor definition, ect. Soda is loaded with sugar, diet soda is loaded with artificial sweeteners and watch the fruit juices you pick as they are often loaded with refined sugar, as well as natural sugars. There is far more than what meets the eye as far as additives to food and water go.
Most other nations do not consider GMOs to be safe, and more than 60 countries around the world, including Australia, Japan, and in all of the countries in the European Union, there are restrictions or bans on production & sale of GMOs. Avoid Processed Meats or red meats containing heme iron, as the compound gives red meat it's color, and is the substance has been linked to an increased risk for colon cancer. One budget-friendly idea is to have fewer, but higher quality meat-eating days, then lower quality meat eating days, where you want to purchase leaner cuts, as chemicals can accumulate in the fatty tissues.
The idea is to make sure you have a variety of veggies on your plate, and include as many colors of the rainbow as you can get, remembering to vary the veggies you eat as often as possible, yet consistently having certain items several times weekly. Also, modern day fruits are generally much larger and higher in sugar due to hybridization.
What I can provide for you is an estimate of how much of each of these items the average person by sex, size & activity level should have in a day. The digestive system is home to more than 500 different types of bacteria, and they keep the intestines healthy, also aiding in breaking down food. According to the Alzheimer’s Association, adopting a ‘brain-healthy’ diet can reduce the risk of heart disease and diabetes and encourages good blood flow to the brain. There is a well-known connection between the rise in sleep deprivation and soaring obesity rates. MY PHOTOS ARE COPYRIGHTED AND THEY ARE NOT TO BE CHANGED OR ALTERED IN ANY WAY SHAPE OR FORM WITHOUT MY CONSENT. You can have plain Greek yogurt, which is much healthier because it’s high in protein!
My clients that drink it always have the best results, which is why I’m so passionate about it!
If you are using more than this, then yes, you need to count it towards your daily container allotment.


There’s this strange phenomenon, especially in the bodybuilding world, where people get obsessed with eating clean, that becomes unhealthy, and is truly unnecessary. Processed foods usually have loads of sugar, but you should also stay away from item using artificial sweeteners, sodium, and preservatives that makes them quite addicting. These added food ingredients are not necessarily listed on the product nutrition chart, especially when it comes to things like GMO. Microwave Popcorn not only contains diacetyl, the chemical which gives it the buttery flavor, but the bigger cancer-causing issue is it's packaging.
These bacteria (probiotics) are keep the immune system healthy, and ensures that your body and immune system run at optimal levels. The brain needs the proper balance of nutrients, such as protein, healthy fats, and some sugars, to function properly.
Getting between 7-9 hours of sleep gives your body time to establish muscle memory from a workout or project, build and repair muscle, sharpens your focus, reduces reaction time, and greatly increases energy levels upon waking.
Check out page 76 of your nutrition guide for tips on how to adapt the eating plan to a more intense fitness program. I thought my kids might be a little skeptical, but they have loved the recipes so far, especially this one. If you want to be successful with eating clean, you MUST redefine your relationship with food, and continuing to improve your eating habits over time.
The key to clean eating is aiming to eat healthy most of the time, while still being flexible.
In the absence of mandatory labeling, the Non-GMO Project was created to give consumers the informed choice. Non-organic Fruits & Vegetables contain pesticides, Farm-Raised Salmon can have high concentrations of several cancer-causing substances, so if you are going to purchase it, you should look for Wild Salmon. Eating plenty of colorful servings of fruits and veggies, fermented foods, Lifeway Kefir and FAGE Greek Yogurt as well as plenty of water each day. Foods such as dark, leafy green vegetables (kale, spinach, broccoli, beets, eggplant, bell pepper) have high levels of antioxidants and fruits such as prunes, raisins, blueberries, blackberries, strawberries, raspberries, grapes, and cherries all protect brain cells. To boost energy levels naturally and effectively, eat foods that allow a slow and steady release of sugar, which are known as Low Glycemic Index Foods.
The meal plan is made for a certain activity level, so you may need to change your calorie bracket.
Of course, as we age and go through menopause, we do start to lose estrogen which can cause a slow down in our metabolism, but our metabolism doesn’t slow significantly enough to hinder our weight loss efforts.
I like to use my air popper and add some melted coconut oil and sea salt, or you could use this recipe. As you do this, your tastes will change, causing you not to want those items anymore, and this effect takes about 2 weeks. Also, Hydrogenated Oils start out as healthy oils, but are exposed to extreme heat & chemical additives to give them a consistency more similar to silicone than to oil.
Cold water fish such as wild salmon and white tuna contain beneficial omega-3 fatty acids and nuts offer high levels of Vitamin E, another antioxidant that is excellent for the brain. So instead of making them eat rice, I’ll bake up some homemade fries for them to have instead.
If you find you’re consistently not getting in your allowed containers, then try going down to the next calorie bracket. I say occasionally because if you keep adding them in all the time, your results are going to slow down and eventually stop. However, you can still consume chips, sweets and other snack foods that are made from whole, nutrient dense ingredients. This processing changes the oil at a molecular level, making it thicker, and a cancer-causing foods to avoid.
I recommend printing off the food lists and having your kids circle the foods they like the most and trying to incorporate them as much as you can.
Seeing results with weight training will take longer, however, it is so worth it because your results will be even better over the long term. Many are easy to find at your local grocery store, Whole Foods Market, or other health food store. I also provide numerous recipes here on the website, to help provide you with more choices. Another reason you may not be losing weight right away is that your muscles are getting used to the workouts.
Tasting WHOLE, real food is so much more satisfying in comparison to eating food hiding behind a blanket of nutritionally invaluable crap.
If it’s your first time doing weight training, your muscles will hold onto water, which causes you to gain weight.
But after a while, the water weight will start to drop and you’ll see better results. They span a spectrum ranging from minimally processed items like the bag of spinach you get at the grocery store, to heavily processed foods like the frozen fish sticks or chicken nuggets in the back of the freezer. The closer your foods are to the minimally-processed side, the closer you are to eating clean. You can read my article here about some modifications you can make to start seeing results.



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