Eating Clean Sample Menu

Use the sample clean menu below to inspire you to experiment with clean eating.

Keep in mind, the more organic items you choose, the better. However, if organic isn’t readily available, choosing conventional is still a better choice than processed junk food options.

  • Breakfast: Steel-cut oatmeal with fresh fruit, chia seed, and pure maple syrup
  • Lunch: Brown rice salad with Spinach, grilled tofu, olive oil, apple cider vinegar, sea salt, and basil
  • Snack: Fresh green juice or smoothie, whole grain bread with nut butter and sliced apple
  • Dinner: Baked lemon salmon, Baked sweet potato topped with scallions, salt and pepper, kale sautéed with onion and garlic
  • Dessert: 1oz. Dark chocolate

How To Start Eating Clean

“Eating clean is about being empowered with knowledge, making the best choices that we can, going easy on ourselves, and doing the best that we can do from day to day,” according to Terry Walters.

The basis of clean eating is consuming primarily whole, unprocessed food. The official “Clean Eating” movement banned processed food for moral reasons, not health reasons. The movement has evolved, and clean eating is now very individual. However, all followers of this approach agree that processed foods are not included. Eating clean revolves around maintaining a balanced and personalized diet of fresh, unprocessed food including fruits, vegetables, grains, healthy fats, and some meats, fish, and dairy.

So, why try eating clean? Besides the moral and mental boost 
the words evoke, many are seeking clearer skin, weight loss, increased energy, stronger hair and nails, improved mental health, and better sleep. Rather than simply going on diets, these individuals are often making sustainable lifestyle shifts when they choose to eat clean.

5 Ways to Start Eating Clean

1| Keep it whole foods.

Stick to whole foods – those that occur in nature and don’t go through a lab or another manufacturing unit. Examples include fresh fruits and vegetables, grass-fed and free-range meat, dairy, whole grains, nuts, and seeds.

2| Get in the kitchen.

I can’t say this enough…. When you cook for yourself, you’re almost guaranteed to up the nutritional value and reduce calories. Restaurant food is more processed, less fresh, and often over-seasoned (salt).

3| Eliminate refined sugar and carbohydrates.

You’ll want to remove white foods (like white sugar and white our) from your diet if you’re aiming to eat clean. This includes all standard desserts containing white sugar as well as white pasta, rice, bread, and pastries.

4| Maintain blood sugar.

Keeping your blood sugar stable greatly contributes to healthy food choices. When you wait too long between meals or eat processed foods that spike blood sugar – leading to a crash in energy – you’re more likely to reach for sugar, fat, or caffeine to keep your energy up. If you continue this cycle, you’ll always feel irritable and exhausted. If you ensure you eat whole foods every 3–4 hours, your blood sugar and mentality will remain stable.

5| Remember the magic combination of protein, fat, and complex carbohydrates.

You should aim to get a serving from each group at every meal. This will create optimal blood sugar levels and stave off your cravings and brain fog. Some examples of great protein sources include grass-fed meat, fish, tempeh, and tofu. Great fat options are avocado, olive oil, nuts, and seeds.
 When reaching for complex carbs, try quinoa, brown rice, or sweet potatoes.

Quality Foods over Quantity of Food

The clean eating approach emphasizes quality over quantity. Not all calories
 are equal. When you stick to whole foods, you’re much more likely to keep your caloric intake at an appropriate level for your body and maintain a healthy weight. Whole foods actually fill you up and fuel you, whereas empty calories, like those found in soda and chips, fill a mental craving, but don’t physically fill you up. Your mindset will improve when you switch to whole foods since it’s hard to feel guilty after filling up on wholesome nutrients. On another note, whole foods also regulate cholesterol levels and ward off cancer, dementia, and countless of other conditions. The high fiber content of fruits, vegetables, and grains keeps the digestive system in tip-top shape.

Sure, you could pop vitamins in pill form all day, but nutrients are much more available to you – and more readily absorbed – when consumed through food.

The way you do one thing is the way you do everything. If you take care
 of yourself by feeding yourself nutrient dense foods, you’re much more likely to exercise, have stress management/meditation, take baths, get a massages, and other techniques that make your life rich and vibrant. When you feel great, you’re able to move through your days with joy and ease, creating and nurturing supportive relationships and a career you love.

Use the sample clean menu below to inspire you to experiment with clean eating.

Keep in mind, the more organic items you choose, the better. However, if organic isn’t readily available, choosing conventional is still a better choice than processed junk food options.

  • Breakfast: Steel-cut oatmeal with fresh fruit, chia seed, and pure maple syrup
  • Lunch: Brown rice salad with Spinach, grilled tofu, olive oil, apple cider vinegar, sea salt, and basil
  • Snack: Fresh green juice or smoothie, whole grain bread with nut butter and sliced apple
  • Dinner: Baked lemon salmon, Baked sweet potato topped with scallions, salt and pepper, kale sautéed with onion and garlic
  • Dessert: 1oz. Dark chocolate

What Your Life Expectancy?

Wonder how long your will live? Try taking this simple quiz formulated by Dan Buettner called “Blue Zone.” A Blue Zone is a Geographic area, group or community who have healthy lifestyle, long life and low morbidity rates. Take the quiz, give yourself 1 point for each statement that applies to you and total your points.

Blue Zone Quiz

  1. I get at least seven and a half hours of sleep at least five days a week.
  2. I eat at least four honest servings of fruits or vegetables every single day.
  3. I haven’t smoked in at least three years.
  4. I have never had unprotected sex with a stranger.
  5. I belong to a faith-based community, and I actually show up at least four times a month.
  6. I have at least three good friends.
  7. I can write on a piece of paper in one sentence my life meaning.
  8. I get at least 30 minutes of physical activity a day – walking counts!
    Scoring

7 points or more – 90 years old
3–6 points – 84 years old with three years of morbidity
3 points or less – 76 years old with five years of morbidity

How do you feel about your results? Are you surprised by any of your answers? If you struggle with getting seven and a half hours of sleep five days a week, think about why. Are you watching television or checking your email at night? Are you socializing after work?

Dig into the why behind your behaviors. Are you watching television too late because you work late and crave some relaxation time before bed? Are you socializing after work because you travel a lot on the weekends? Choose one area you’d like to improve, form an action plan, and commit to your success!

Think long term! If you have 3-5 years of morbidity, what do you imagine your life will look like? Understanding that your “morbidity years” means you require assistance from another person to get around and perform simple tasks. You will be losing some of the freedom most of us depend on during our youthful years. Also, remembering this isn’t only about you, who will care for you? Do you have enough money to hire extra help or will you depend on family members? 3-5 years of help from family could cause hardship on their own family needs. We should all do our best not to put unnecessary burden onto friends and family.

What can you do today? Curate a close-knit group of friends who share your values when it comes to eating, physical activity, and purpose. Invest in those people and be proactive about inviting them to social occasions. Be generous with them and listen more than you talk.

Do you know? There is one quiz question that has the greatest impact, can you tell me which one? (Answer is…question number 2, “I eat at least four honest servings of fruits or vegetables every single day” is the single best predictor of life expectancy)

Bone Broth

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Bone Broth
An easy let it simmer approach to reduce sodium in your diet. All the goodness of regular chicken broth but you control the salt.
Course Soups
Prep Time 20 Minutes
Cook Time 8 hours
Servings
Servings
Ingredients
Course Soups
Prep Time 20 Minutes
Cook Time 8 hours
Servings
Servings
Ingredients
Instructions
  1. Place bones into a large stockpot and cover with water.
  2. Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important nutrients from the bones.
  3. Fill stockpot with filtered water. Leave plenty of room for water to boil.
  4. Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it arises.
  5. Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around the bone.
  6. You can also add in vegetables, such as onions, garlic, carrots and celery, for added nutrient value.
Recipe Notes

If you’re making beef broth or lamb broth, you should brown the meat before putting it into a stockpot. Fish and poultry are fine to put in a pot without browning first.

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Cloud Bread – Carb Free

Cloud Bread

Cloud Bread


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CLOUD BREAD – CARB FREE
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Preheat your oven to 300°F.
  2. Next, separate the egg yolks from the whites using two bowls.
  3. Mix the room-temperature cream cheese and the honey into the bowl with the yolks until smooth.
  4. Then add the baking powder to the bowl with the whites and beat on high speed until the mixture is fluffy and looks a lot like whipped cream.
  5. Carefully fold the yolk mixture into the whipped mixture and mix gently with a spatula until fully combined (no yellow streaks).
  6. Spoon 6 to 8 even rounds onto a greased baking sheet.
  7. Pop the tray into the oven for about 15 minutes, or until they’re golden brown.
Recipe Notes

Notes: Cloud bread has a super-mild egg flavor. Garnishing it with herbs (like rosemary) before you bake it is a nice add-on and a delicious way to balance it out. Try cinnamon for a seasonal flare.

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Killing You Sweetly – How Sugar is Undermining Your Health

Did you know that Americans consume a whopping average of 526 cans of sugary soda per year? That’s 6,000 calories each month (21 pounds each year!) that directly lead to obesity and diabetes. By implementing healthy alternatives, you can avoid becoming a statistic and eliminate your sugar addiction.

Don’t waste hundreds of dollars on another weight loss plan or fad diet. Start with a designed program to help you break your sugar habit and you’ll be well on your way to creating a healthier lifestyle. This technique isn’t about depriving you of your favorite snacks or forcing you to eat bland diet foods. Instead, learn how to incorporate delicious, satisfying foods in your diet.

Overnight Peanut Butter Oats

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Overnight Peanut Butter Oats
I love this grab and go in the morning before work!
Prep Time 5 minutes
Passive Time 6.5 hours
Servings
Ingredients
OATS
TOPPINGS
Prep Time 5 minutes
Passive Time 6.5 hours
Servings
Ingredients
OATS
TOPPINGS
Instructions
  1. To a Mason jar or small bowl add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn't need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).
  2. Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
  3. Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours).
  4. The next day, open and enjoy as is, or garnish with desired toppings (see options above).
  5. Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.
Recipe Notes

Prep time reflects preparation and overnight soaking. *The first, fifth, and last images reflect two servings (double ingredients) with additional chia seeds and peanut butter. Nutrition Information Serving size: 1 recipe Calories: 454 Fat: 23.9 g Saturated fat: 2 g Carbohydrates: 50.9 g Sugar: 14.9 g Sodium: 162 mg Fiber: 12 g Protein: 14.6 g

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Turmeric Tea

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Turmeric Tea
ou can drink it upon rising and as a great substitute your typical morning cup of coffee. This tea is anti-inflammatory, strengthens digestion and boosts the immune system.
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Boil water, then slowly add the herbs and simmer for 10 minutes. Strain if desired then add honey or sweeter. You can add any dairy free milk such as coconut milk or hemp milk for a creamy drink. Simply mix 1/2 cup of dairy free milk and blend or whisk with s spoon.
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Baked Sweet Potato Chips

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BAKED SWEET POTATO CHIPS
Course Side Dish
Cuisine Snacks
Prep Time 10 minutes
Cook Time 60 minutes
Servings
people
Ingredients
Course Side Dish
Cuisine Snacks
Prep Time 10 minutes
Cook Time 60 minutes
Servings
people
Ingredients
Instructions
  1. Preheat oven to 350 degrees F (121 C) and position oven rack in the center of the oven.
  2. Rinse and dry your sweet potatoes thoroughly and slice them as uniformly thin as possible. If you have a mandolin, use it. Otherwise, use a very sharp knife to get these uniformly thin. Know that chips that are too thick in parts won't crisp up all the way. Still delicious, just not "chip" crispiness.
  3. Toss slices in a touch of olive oil to lightly coat, then sprinkle with salt. Lay out in a single layer on a baking sheet and bake for about 1 hours, flipping chips once at halfway point to ensure even cooking. I also rotated mine for more even cooking (optional but recommended).
  4. Remove once crisp and golden brown. Some may feel a little tender in the middle but take them out and let them rest for 10 minutes or so to crisp up before sampling. Serve immediately.
Recipe Notes

I Know that chips that are too thick in some spots may not crisp up all the way. They're still delicious, just not as crispy as the uniformly thin chips. It takes practice!

I recommend organic sweet potatoes for taste and health reasons, since you don't peel off the skin where pesticides can reside.

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Chocolate Rice Crispy Treats

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Chocolate Rice Crispy Treats
Course Dessert
Servings
Ingredients
Course Dessert
Servings
Ingredients
Instructions
  1. Line an 8X8 inch pan with parchment paper. In a large bowl, mix together the melted chocolate, almond butter, and honey. Stir in the cereal and mix well. Using a rubber spatula, press the mixture into the pan. Press it down firmly. Put the pan into the freezer for at least 20 minutes. When the bars are firm, pull the parchment paper out of the pan and cut into 16 squares. Store in the refrigerator. Enjoy!
Recipe Notes

Makes 16 bars

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