Clean Food. Healthy Bodies.

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The Top 8 Health Benefits of Dates

We love dates! And no, not the pick-me-up at 7 for dinner and a movie kind of date. We’re talking about the deliciously healthy, chewy and sweet dates!

Dates are an excellent source of body-healthy vitamins and minerals, such as calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, zinc, thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. Whew, all that’s found in just one date! In addition all this, dates are also an excellent source of fiber, which keeps your blood sugar stable and your cravings low. But that’s not all!

The Top 8 Health Benefits of Dates:

  • Boost Energy Levels: Health, natural sugar accompanied by fiber equal increased energy within 1/2 hour of eating dates.
  • Relieve Constipation: High in soluble fiber, dates promote healthy bowel movements, relieving symptoms of constipation.
  • MedjoolDatesRegulate Digestive Health: High fiber combined with amino acids stimulate the digestive process and help the body assimilate nutrients.
  • Bone Strength: Minerals such as calcium, magnesium and copper are essential to strong bone health.
  • Weight Management: Vitamins, protein and naturally occurring sugar keep the body balanced PLUS satisfy sweet cravings.
  • Healthy Nervous System: Potassium found in dates promotes a healthy nervous system and improves mental alertness and brain activity.
  • Cancer Prevention: Research shows that dates may be effective in reducing your risk for stomach cancer. This, along with a healthy lifestyle will support your overall health.
  • Heart Health: Dates reduce LDL cholesterol as well as the risk of stroke and heart disease.

To reap any or all of the health benefits listed above, snack on a handful of dates a few times per week to strengthen your body, increase your energy, and regulate your digestive health.

For additional support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and don’t forget to sign up for the Eat Clean Health newsletter.


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8 Foods to Help Fill Up and Slim Down

When trying to slim down, it’s important to fuel and nourish your body with foods that will help you feel full and nourished while also while promoting your weight loss efforts. The following 8 foods are a great options for filling up while slimming down!

Apples: In addition to being tasty, crunchy and sweet, apples are also loaded with fiber, helping you feel full and satisfied. Apples are also low in calories, providing a boost to your full-belly, weight loss efforts.sb10067958fd-001

Lean Protein: Because it takes your body longer to break down protein and convert it into energy, research shows that protein works in ways similar to fiber; it helps you feel fuller longer so you are less likely to eat high-calorie junk foods that your body doesn’t need.

Cacao: In addition to providing the body with antioxidants, cacao also boosts serotonin in the brain, which increases feelings of happiness and calm. The magnesium found in cacao is nature’s ‘anti-stress’ mineral, helping you feel balanced and nourished.

Hemp Seeds: Seeds in general, such as chia or flax, are excellent food sources that can help you feel full while boosting weight loss efforts, but hemp seeds in particular have a slightly higher amounts of protein and fiber. They’re also an excellent source of omega-3 fatty acids, making this tiny seed a wonderfully healthy way to keep hunger at bay while slimming the body down.

Eggs: Considered one of natures most ‘perfect’ foods, eggs are a good source of protein, healthy fats, AND all 9 essential amino acids that your body needs but can’t make itself. A study published in the journalNutrition Research found that eating eggs at breakfast helped people feel less hungry while also stabilizing their blood sugar levels and helping them eat fewer caCitrus-and-Dark-Chocolate_optlories over the course of the day.

Lemons (And/Or Citrus Fruit): Not just for flavoring water or enhancing fish entrees, lemons may help you fight off hunger cravings. Fresh lemon juice also alkalizes the body, helping the liver metabolize fat and flush toxins from the liver.

Nuts: Although nuts are high in healthy fat, it’s wise to exercise moderation when snacking on these nutrition powerhouses. Loaded with protein and fiber, even just a tiny amount can help curb hunger, helping to fill up while slimming down.

Homemade Soups:  Though broth-based soups are usually considered ‘healthiest’, homemade soups made with a coconut milk cream base can be just as satisfying and slim-body friendly. Making your own soups leaves you in control of the ingredients and sodium content, so load them up with fresh vegetables for plenty of fiber and sneak some protein in by adding lentils, seeds or avocado!

So eat up and slim down! Happy, healthy eating!

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Smoked Paprika Garbanzo Beans

Simplicity is the name of the game with this tasty, healthy snack. Two ingredients, a quick pop in the oven and viola! Crunchy goodness!

Smoked Paprika Garbanzo Beans


1 Tbsp. smoked paprika
30 oz. canned garbanzo beans, rinsed and drained


Preheat the oven to 350 degrees.

Pour the drained garbanzo beans into a medium mixing bowl with the smoked paprika. Mix well.

Spread the coated garbanzo beans onto a baking sheet. Bake for one hour, stirring occasionally, until crisp and brown. Cool to room temperature before eating. (Store leftovers in an airtight container.)

Since one can of beans goes quickly, it’s a good idea to double or even triple up on the recipe, depending on how many people will be partaking. Enjoy!

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4 Healthy Protein Snacks

Keeping healthy snacks on-hand is essential to keeping cravings, fatigue and irritability at bay. To get the most benefits from your snacks, be sure they always include protein. Protein takes the body longer to digest, keeping your blood sugar stable and your hunger satiated. The four healthy protein snacks found here are great options to keep close at hand.nut-butter

Hard Boiled Egg: Not just an excellent source of protein, the almighty egg also provides the body with vitamin D and vitamin B-12, plus they’re only 75 calories apiece. Boil a dozen and keep in the fridge at home or grab as you’re running out the door for the perfect mobile snack for work.

Nut Butters: It’s tricky to carry a jar of almond butter, so thankfully, companies such as Justin’s have portioned them out for you! In general, 1-2 tablespoons of your chosen nut butter (almond, peanut, cashew) is all you need to get a satisfying protein-filled treat, and you can eat alone or pair with an apple to boost your snacks staying power.

Seeds: Here we have limitless options. Flax, pumpkin, sesame, sunflower and chia are fantastic sources of protein, fiber and omega-3 fatty acids. Mix them all together for a tasty homemade trail mix that makes a perfect, protein loaded snack!

Hummus: Loaded with fiber, hummus is also a great source of protein. Pair with sliced vegetables or seed crackers for a quick, creamy snack that will keep your taste buds and your body happy.


6 Snacks to Satisfy Your Sweet Tooth

If your health goals include weight loss, sugar reduction, or just healthy eating in general, you know the strange pull sugar can have on your mind and body, and how quickly it can derail your best intentions and efforts.  And if you find yourself fatigued or stressed, the craving for sweetness becomes even stronger.

Instead of fighting the urge when this happens, try addressing it head on.loose_espressobean_600_2

Keeping healthy snacks on-hand is one of the smartest habits to get into, and keeping healthy sweet treats around is another great way to prevent extreme restriction and/or binging when the urge for something sweet strikes. Grocery stores are loaded with unhealthy, tempting options that are catastrophic and toxic to your body, so rather than waiting until the last minute, plan ahead and have a better options within reach to help keep your body satisfied and your goals progressing forward.

Here at Eat Clean Health, we love to share new recipes with you, but when it comes to 6 Snacks to Satisfy Your Sweet Tooth, a direct link to The Health Cheat Sheet’s article and recipes is all you need to get cooking and get those cravings satisfied. Trust us, they have this one covered.

Check out the incredible recipes they offer.chocofudgewonuts

6 Snacks to Satisfy Your Sweet Tooth

  • Cinnamon Cocoa Almonds
  • Black Bean Brownies
  • Banana Ice Cream
  • Peanut Butter Protein Fudge
  • Chocolate Covered Espresso Beans
  • Watermelon Blueberry Popsicle

For personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.

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Deliciously Clean Black Bean Brownies

As a tasty follow up to last week’s post on the Top 20 Healthy Cooking Substitutions, this week is all about putting it into practice. This recipe has been tested in the Eat Clean Health Kitchen and the results were a resounding ‘Yum!’. So if you’re the mood for a sweet treat without the refined flour or refined sugar, give this one a go!

Black Bean Brownies


  • 1 can (15 ounces) black beans, rinsed and drained
  • ½ cup semisweet chocolate chips, divided
  • 3 tablespoons coconut oil, melted
  • 3 eggs
  • 1/2 cup coconut sugar
  • ½ cup baking cocoa
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking powder
  • ⅛ teaspoon salt

Directions: Preheat oven to 350 degrees Fahrenheit. Place the beans, chocolate chips, coconut oil and eggs in a food processor; cover and blend until smooth. Add the coconut sugar, cocoa, vanilla, baking powder and salt; blend until smooth.

Transfer to a 9-inch square baking pan coated lightly with coconut oil to keep brownies from sticking. Bake for 25 to 30 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. Cut into bars. Keep refrigerated to help brownies hold their shape.

These deliciously clean black bean brownies are not only unbelievably gooey and indulgent, they’re also gluten free.  At approximately 175 calories per serving, you can indulge mindfully (these are still brownies, after all) and go about the rest of your active, healthy day.

If you have any favorite clean eating, clean baking, clean cooking recipes, please feel free to share. And for personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.

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Summer Smoothies: Watermelon Mint and Energizing Grape

The refreshing days of summer are here, and along with warm days, afternoon naps and dips in the water come an array of refreshing, fresh fruit beverages! If you and your blender have not yet become acquainted, these summer smoothies are bound to make you the closest of friends by the end of the day.

Refreshing Watermelon-Mint Smoothie

2 cups chopped watermelonwatermelon-mint-mojito1

Handful of fresh mint leaves

1 cup strawberries

½ cup sliced cucumber

1 cup fresh parsley

1 cup filtered water (or unsweetened green tea)

Blend, garnish with a fresh mint leaf if you like a little flair, and drink up!


Energizing Banana-Grape Smoothiecherry banana smoothie - small size

1 medium banana

2 tablespoons dried goji berries

½ cup red grapes

6 whole strawberries (fresh or frozen)

3 cups kale or spinach

2 celery stalks

1 cup of filtered water

Blend all ingredients and enjoy. This is great for anyone looking to replenish their body after a hot day in the sun or a long run.

For individual nutrition programs, meal plans, detox programs and clean eating support, please visit Eat Clean Health. And don’t forget to sign up for the Eat Clean Health monthly newsletter, an excellent source of clean eating ideas and healthy lifestyle information.