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Clean Food. Healthy Bodies.


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Roasted Broccoli Recipe

You hear it all the time: ‘Eat Your Greens!’. When it comes to greens, there are a menagerie of choices and you really can’t go wrong with whatever you choose, so today we’ll just focus on broccoli and how wonderfully delicious it can be. Whether you’re looking for a side dish for dinner or a big batch to food prep and keep in the fridge to use a the base to a salad or a quick snack, this roasted broccoli recipe is simple, tasty and sure to satisfy all!

Roasted Broccoli Recipe

Ingredients

1 bunch broccoli, cut into floretsbroc
2 tablespoons extra-virgin olive oil
2 garlic cloves or 1 tbsp minced garlic
Salt and pepper, to taste

Directions

  1. Preheat oven to 450 degrees F.
  2. Coat the broccoli florets with the olive oil and garlic, adding salt and pepper to taste (optional)
  3. Place on a roasting pan and spread evenly.
  4. Roast, without stirring, until the edges are crispy; about 20 minutes.
  5. Take out of oven and enjoy!

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition, and healthy lifestyle.

If you’re looking for personalized, 1-on-1 support, visit getkumu.com and sign up for your own personal wellness coach!

 


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Delicious and Healthy Mashed Potatoes

Ok, so the title is a bit of a misnomer. Yes, healthy Sweet Potato Mash is part of the equation found below (which is indeed potatoes!), however, the 2nd recipe is actually Cauliflower Mash, which technically isn’t a potato. The genius of this, however, is that you can indeed transform said cauliflower into something as hearty, delicious and comforting as the ol’ mashed potato classic.

So have fun in the kitchen and enjoy these wonderfully warming comfort foods with a healthy twist!

Savory Sweet Potato Mash

sweetIngredients

  • 2 medium sweet potatoes
  • 2 tbsp olive oil 
  • fresh parsley
  • 1-2 sprigs of rosemary
  • black pepper (optional)

Directions

  1. Preheat oven to 400. Coat sweet potatoes with olive oil. Roast until tender, approximately 1 hour.
  2. Remove potatoes from oven and allow to cool slightly. Depending on preference, you may choose to remove the skin or leave on.
  3. Cut the roasted sweet potatoes into chunks and transfer to a large mixing bowl.
  4. Add 1 tablespoon of olive oil and mash thoroughly with a mixer. (You can also use a fork, if potatoes are roasted/soft enough)
  5. Add fresh parsley, rosemary and black pepper to taste. You may also add sea salt to taste.
  6. Eat and enjoy!

Eat Clean Health Tip: If you’re craving something sweet instead of savory, forgo the parsley and pepper, and substitute 1-2 tablespoons of maple syrup instead. This will satisfy your taste buds AND keep your healthy eating goals on track.

Garlic Cauliflower Mash

Ingredients

  • 1 head cauliflower, cut into large florets (about 8 cups)caul
  • 1-2 tablespoon extra virgin olive oil
  • 3 garlic cloves or 2 tsp minced garlic
  • Salt and black pepper to taste
  • 2 tablespoons chopped fresh chives (optional)

Directions

  1. Steam cauliflower in large pan or roast in the oven on 400 for 20 min, or until tender.
  2. Drain cauliflower and/or transfer cauliflower to food processor.
  3. Add olive oil and garlic.
  4. Process until smooth, pulsing in some more olive oil if necessary.
  5. Salt and pepper to taste.  Just before serving, stir in chives, if desired.

For additional and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health.

And for personalized, 1-on-1 support from a wellness coach, visit getkumu.com and sign up for your own personal coach!


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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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Warming Sweet Potato-Broccoli Soup

Yum, it’s time for the comforting foods of fall. If sweet potato’s are on your list of tasty foods, you’re going to love this recipe.

Warming Sweet Potato-Broccoli Soup

Ingredients:

  • 1 Tbsp. coconut oilimg_9729-225x300
  • 1 yellow onion, diced
  • 1 clove garlic, minced
  • 1 large sweet potato, peeled and roughly chopped
  • 5 cups chicken bone broth (or vegetable broth for a vegan version)
  • 1 head broccoli, thinly sliced
  • 2 Tbsp. lemon juice
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • sea salt and black pepper, to taste

Directions:

On medium heat, melt the coconut oil in a large pan, then add the onion and garlic with a pinch of sea salt. Cook, stirring often, until translucent, about 5 minutes.

Add the sweet potato and broth and simmer, covered, stirring occasionally, until sweet potato is almost tender, about 20 minutes.

Add the broccoli, and cook until just tender, about 5 minutes.

Add the soup, lemon juice, turmeric and cinnamon to a high-speed blender and process on high until silky smooth. If the soup is too thick, add a little water to thin it out.

Return the soup to a pan and warm gently. Add sea salt and black pepper, to taste. Adjust seasonings if need be.

For additional recipes and personalized support 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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Health Benefits of Beets

If you’re like a lot of people, beets were forced upon you in childhood, leading to a lifelong distaste for this extremely nutritious root vegetable. Many things about our tastes and preferences change as we grow and mature, and if beets are a food you’ve never revisited past the trauma of your early years, challenge yourself to a little taste test this week.

In case you need a little extra nudging, here are the health benefits of beets:

Loaded with Vitamins and Minerals: Potassium, magnesium, fiber, phosphorus, iron, folic acid and vitamins A, B  and C are just a few of the many nutrients, vitamins and minerals found not only in beets, but beet greens as well. That’s right, you can use the ENTIRE beet; talk about getting the most nutritional bang for your buck!

Body Cleansing: Beets help purify the blood and remove toxins from the liver, making them an excellent, whole food source of cleansing.

Lower Cancer Risk: World’s Healthiest Foods reports that “in recent lab studies on human tumor cells, betanin pigments from beets have been shown to lessen tumor cell growth through a number of mechanisms, including inhibition of pro-inflammatory enzymes.”

Improve Mental Health: Beets contain betaine, which is the same substance used in certain treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of calm and well-being.

Additional Health Benefits of Beets:beets

  • Boots Energy
  • Low in Calories
  • High in Potassium
  • Anti-Inflammatory

How to Consume:

  • Add to Salads
  • Beet Soup
  • Roasted Beet Chips
  • Juice
  • Add to Smoothies

For additional, personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health or reach out to Jodi directly. Be sure take a to look at the variety of nutrition plans, programs, detoxes and meal plans offered at Eat Clean Health and don’t forget to sign up for the Eat Clean Health  monthly newsletter.

 

 


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Vegan Tomato Soup Recipe

The Eat Clean Health kitchen LOVES homemade soups! We certainly have our favorites, which we’ve shared here before, but as of recent past, this homemade vegan tomato soup has quickly become the new go-to favorite. Plus, it’s super simple to make AND it tastes delicious either hot or cold.

Vegan Tomato Soup

Ingredients

  • 1 Tbsp. Coconut oil
  • 2 medium onion, choppedspicy-tomato-soup
  • 2 teaspoons minced garlic
  • 2 (28 ounce) can diced tomatoes
  • 1 teaspoon Italian seasoning
  • 1 teaspoon dried parsley
  • 1 teaspoon dried basil
  • 2 cup vegetable broth
  • 1 cup almond milk
  • salt and pepper, to taste

Instructions

  1. Heat coconut oil in a pot over medium high heat. Add onion and cook, stirring occasionally, until golden, about 5 minutes. Stir in the minced garlic and cook for another minute. Add the tomatoes, Italian seasoning, parsley and basil and bring to a boil. Once boiling, add the broth and almond milk and bring to a boil once again.
  2. Once the soup has cooled, puree in a blender until the soup is smooth. Salt and pepper to taste. Serve immediately. Stores in the fridge for 4-5 days.

 

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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Vitamin Basics 101

Vitamins are an essential piece to the overall health and wellness puzzle. You cannot thrive without them and your body needs a well-rounded variety in order to maintain balance, strength and vitality.

Here’s a breakdown of the most common vitamins, why they’re important and how you can find them in clean, whole-food sources:

Vitamin A: Important for a strong immune system as well as healthy vision, Vitamin A has been shown to lower risk of lung cancer. Because Vitamin A can build up in your system when it comes from supplements, be sure to get your recommended daily dose from whole foods instead of pills.

Food Source:IMG_5660

  • Sweet Potatoes
  • Carrots
  • Red Peppers
  • Cantaloupe
  • Mangos
  • Black-Eyed Peas
  • Salmon

Vitamin B: B vitamins help your body convert food into energy AND they help maintain healthy brain and nervous system function. Folate, aka B9, is essential for healthy pregnancy and B12 keeps red blood cells and neurological function strong.

Food Source:index

  • Eggs
  • Nuts
  • Beans
  • Fish

Vitamin C: Critical for a strong immune system, Vitamin C also boosts the body’s collagen production, keeping skin cells healthy and vibrant. Vitamin C found in lemon juice, for instance, also helps the liver metabolize fat.

Food Source:

  • Lemonfruits-and-veggies
  • Kiwi
  • Orange
  • Red Pepper
  • Broccoli
  • Strawberries
  • Cauliflower
  • Tomatoes

Vitamin E: Important for heart health and a strong immune system, Vitamin E has been shown to lower the risk of heart disease as well as prostate cancer.

Food Source:image001

  • Almonds
  • Spinach
  • Olive Oil
  • Peanut Butter (be sure to buy organic, all natural peanut butter; commercial peanut butters have hydrogenated oil, which you want to stay away from always.)

Vitamin K: Essential for strong bones and healthy blood, half of your body’s Vitamin K is produced in the gut and the other half comes from food, which is why those on blood thinner or certain antibiotics should ALWAYS consult their doctor before taking supplements or eating large amounts of greens, which are a great source of this m90269550uch-needed vitamin.

Food Source:

  • Kale
  • Collard Greens
  • Spinach

There are a great many additional vitamins and minerals that are necessary for thriving health, but this is a good place to get started. Fill your grocery cart, kitchen cupboards and dinner plates with the food above, improving your overall health and helping prevent chronic illness and disease down the line.

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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Warming Butternut Squash Soup

Here are Eat Clean Health, we love homemade soup! Plus, we love to experiment in the kitchen. This week’s recipe is a combination of both.

Since I like to play around with flavors and recipes, I’ve combined the ingredients and instructions from 2 separate Butternut Squash Soup recipes and married them into the deliciously comforting one found here:

Butternut Squash Soupbutternut-squash-soup

Ingredients:

I butternut squash
1 medium onion
4 stalks celery
1 Tablespoon Coconut oil
2 cups water & 2 cups organic low sodium vegetable broth
1 cup Coconut milk
Cinnamon- pinch
Nutmeg – pinch
Directions:

Preheat oven to 425 degrees. Bake squash 30-45 min. or until done.56568828

Peel and cube butternut squash and set aside. Chop onion and celery.

Heat the Tablespoon of coconut oil. Saute onion and celery, stirring frequently until tender (about 5 minutes).

Add squash and saute for about 3 minutes.

Add water and vegetable broth and bring to a boil. Add cinnamon and nutmeg. Lower heat, cover and simmer until squash is very tender – about 45-50 minutes.

Add coconut milk, stir and cool. Once cooled, blend until smooth.

If you’re already a client of Eat Clean Health, you know that homemade soups are a deliciously essential part of our detox plans. If you’re not yet a part of our community and you’d like to be, please visit Eat Clean Health for additional information and details about our various nutrition plans, group programs, menu planning, one-on-one counseling, recipes, blogs, health tips and more. Or contact Jodi to schedule a health consultation and get the support you need to make 2014 your healthiest, happiest year yet!

And if you’re in the area, Jodi will be presenting a free ‘10 Keys to Healthy Eating’ workshop at the Naples Wellness Center & Spa in Long Beach on Thurs. March 20th at 2 pm. Come on over and learn simple, effective tools for eating clean and improving your overall mental and physical health.


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Low Sugar Fruits and Vegetables

The health risks associated with eating refined sugar are widely publicized, but when it comes to natural sugars found in fruits and vegetables, the message gets a little murky. While certain natural sugars have an important place in the diet, those looking to lose weight or control blood sugar can benefit from watching their consumption of high-sugar fruits and vegetables while focusing on low sugar fruits and vegetables.

Before you ban sugar from your diet, however,  it’s important to recognize that sugar found in fresh fruits and vegetables are accompanied by vitamins, minerals, enzymes, fiber, and phytochemicals that support balanced, healthy bodies and proper digestive function.  Fiber also keeps your blood sugar stable, helps move waste through the body, helps reduce cholesterol, and keeps you feeling satisfied.

The following fruits are loaded with fiber, antioxidants, and vitamins but low in sugar; perfect for those looking to minimize their sugar intake:

RaspberriesLemons-and-Berries

Lemons

Strawberries

Apples

Blueberries

Grapefruit

The high concentration of vitamin C found in these low sugar fruits also help metabolize fat and cleanse the liver, an extra boost for those watching their sugar intake for weight loss reasons.

With the exception of root vegetables, the majority of vegetables are naturally low in sugar. Most non-starchy vegetables, such as broccoli, cucumbers, mushrooms, cauliflower, bell peppers, zucchini and kale, have less than 5 grams of sugar. Green vegetables in particular are excellent nutrient-dense, low-sugar options that provide the body with a multitude of vitamins and minerals, such as vitamin K, calcium and vitamin A.

Kale

Cauliflowergreens

Broccoli

Mushrooms

Cucumber

Asparagus

Celery

Lettuce

Sweet potatoes, squash, carrots and beets are also excellent sources of nutrition and fiber, yet those trying to monitor their sugar intake would do well to steer clear of these vegetables until they balance their health concerns and are ready to incorporate them back into their diet.

Choosing low sugar fruits and vegetables are optimal choices for those struggling with specific health conditions, such as excess weight, high blood sugar or skin problems. Lowering your intake of sugar, even if it’s natural sugar, is a good way to manage any problems you may have with insulin resistance, but don’t eradicate sugar entirely, since energy converted from carbohydrates into sugar is the body’s source of fuel.

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  monthly newsletter.

On Thurs., March 20th at 2 pm, Jodi will be presenting a workshop on the ’10 Keys to Healthy Eating’ at the Naples Wellness Center and Spa in Long Beach. If you’re in the area (or know someone who is), we’d love to have you join!

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Healthy Foods for Healthy Skin

The face is like a mirror of the body. Whatever is going on internally is going to show up externally, and the face is almost ALWAYS that first place an imbalance is going to appear.

Certain areas of the face are directly related to certain organs of the body. So when skin conditions, such as red patches, blotchiness, under eye bags, flakey skin, acne, rosacea, hyper-sensitive skin, and blemishes show up, it’s actually an indication of much deeper issues. It’s your body’s way of cluing you into what’s going on internally.

And what’s going on internally, is INFLAMMATION. Inflammation is part of the body’s immune system; it’s the body’s attempt at self-protection. When something harmful or irritating enters the body, there is a biological response to try and remove it.

Chronic inflammation is the root cause of nearly EVERY TYPE of disease. It’s the cause of illness, arthritis, heart disease, diabetes, obesity, rosacea, acne, and even cancer. One of the most important things you can do for both your skin and your overall health, therefore, is REDUCE INFLAMMATION in the body.

Foods that promote overall internal AND external health are:                              

Wild Caught Salmon: High in anti-inflammatory omega 3 fatty acids, wild caught salmon keeps the body and the face supple and radiant. Salmon is also a great source of protein, which is needed to both maintain and repair the skin on a cellular level.

Turmeric: One of my personal favorites when it comes to battling inflammation and promoting radiant skin, turmeric has long been know for it’s anti-inflammatory, antibacterial and antioxidant properties. This delicious spice-rack staple also promotes detoxification in the body, leading to a younger, healthier looking complexion.

Melons: Cantaloupe and watermelon are excellent sources of vitamin A, carotenoids, and beta-carotene, which have all been shown to improve skin tone and texture. The high water content also make these fruits a great source of extra hydration for the skin, helping maintain a supple, dewy complexion.

Coconut: Healthy fats, such as the ones found in unsweetened coconut and virgin coconut oil, are needed for the body to absorb nutrients found in fruits and vegetables. Healthy fats also help the body burn fat while helping prevent dryness and wrinkles from forming on the skin. Avocados are also included in this healthy fat category, so if you don’t like one, try the other!

Berries: You already know fruits are a fantastic source of antioxidants and fiber, which are essential for overall health and wellness. Regular consumption of berries, such as blueberries, strawberries, and raspberries also prevent premature aging of the skin PLUS they fight damage already inflicted from free-radicals.

As you begin to create a healthier daily diet, be sure to stay away from the following foods, which create inflammation in the body, leading to chronic illness, disease, accelerated aging and unhealthy skin:

  • Refined Sugar
  • Processed Foods
  • Soda
  • Hormone-laden animal products
  • Alcohol

For additional support, information, and recipes 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  monthly newsletter.

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