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Clean Food. Healthy Bodies.


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6 Health Benefits of Lemons

When life hands you lemons……eat them! No need to turn lemons into lemonade; use fresh lemon juice ! If this tart citrus fruit isn’t yet a dietary staple, here are the 6 health benefits of lemons you may not be aware of.

Boost Immunity

Loaded with vitamin C, lemons are an excellent source of immune boosting antioxidants and vitamins.

Burn Fat

Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles.

Glowing Skin     lemons

Chock full of vitamin C, lemons help boost collagen, encourage cell turnover and slow the aging process with its high concentration of anti-oxidants.

Warm Up the Digestive System

Stimulate your digestive track and help the body metabolize fat by squeezing the juice of 1 fresh lemon into a cup of warm water each morning.

Kidney Stone Protection

Drinking one half-cup of lemon juice every day raises citrate levels in the urine. Studies have shown that this could protect against calcium stones in the kidney.

Potassium Boost

Bananas aren’t the only way to get a big helping of potassium in your system. In addition to vitamin C, lemons offer 80 milligrams of this mineral that helps your body stay strong and nimble.

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

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3 Smoothie Superseeds

Whether you’ve been following Eat Clean Health for a little or a long time, you know we love smoothies! One of the best ways to get a multitude of vitamins, minerals, and phytonutrients packed into one meal is adding seeds to your favorite smoothie. Hemp, chia, and flax seeds fortify your body with energy, fiber, and omega 3 fats.

If you’re a seed novice, add any one of these seeds to your daily diet and watch your skin glow, your waist shrink, and your energy soar.

Hemp: Hemp seeds are a powerful anti-inflammatory food source, keeping chronic disease, arthritis, heart disease, and muscle pain at bay. Hemp also strengthens immunity and provides the body with 9 essential amino acids, protein, trace minerals, and fiber.IMG_1920

Sprinkle hemp seeds on your salad or add ground hemp protein powder to breakfast smoothies for a satisfying, nutty taste.

Chia: Chia seeds are a wonderful source of magnesium, calcium, selenium, and zinc; minerals essential to good health. These mineral-laden, magic seeds provide a healthy burst of energy, making them popular with runners and athletes the world over.

Add chia to almost anything! Ground or whole chia seeds are tasty in smoothies and soups alike, plus you can soak them overnight in almond milk, creating a delicious breakfast chia pudding.

Flax: Flax seeds are great sources of fiber, omega-3 fats, antioxidants, and vitamin B. Also known for their anti-inflammatory properties, flax is a great way to prevent chronic disease, arthritis, heart disease, and asthma.

Add ground flaxseed to oats or smoothies, and if you opt to cook with flax oil, be sure to refrigerate the bottle so that it doesn’t turn rancid.

With seeds, there’s no right or wrong way to use them. Experiment with your favorite soup, smoothie, and breakfast recipes to discover how best to enjoy them.

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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Vitamin D and Weight Loss

Most Americans are deficient in Vitamin D, yet more and more studies are revealing its vital importance. This amazing vitamin helps prevent osteoporosis, depression, cancer, diabetes, obesity and more. Vitamin D prevents osteoporosis, depression, prostate cancer and breast cancer, and may prevent or delay the onset of diabetes and obesity. Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That’s probably because it’s free; your body makes it when sunlight touches your skin, and all you need is 5-10 min. of direct sunlight per day to encourage healthy production in your body.

Natural News reports that “a recent study conducted by researchers from the University of Minnesota found that overweight people have better success in losing weight when their vitamin D levels are increased. Vitamin D, in conjunction with calcium and sunlight, helps to properly assimilate food and regulate normal blood sugar levels. When there is a lack of calcium, oftentimes due to a vitamin D deficiency, the body increases production of synthase, a fatty acid enzyme that coverts calories into fat. Calcium vitamind-sources-2deficiency can cause synthase production to increase by up to 500 percent, explaining the correlation between low levels of vitamin D and obesity.”

When combined with a clean eating approach to nutrition and lifestyle, more and more studies are showing that vitamin D supplementation helps to promote increased weight loss among those whose levels are low to begin with. If you suspect you may be low in Vitamin D, supplementation and direct sunlight may benefit your weight loss efforts. And of course, food also plays an important role!

Healthy Food Sources of Vitamin D

  • Salmon
  • Mackerel
  • Mushrooms
  • Cod Liver Oil
  • Eggs Yolks
  • Sardines

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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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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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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Energizing Chocolate-Date Bars

We all crave something a little sweet from time-to-time. When it comes to satisfying your sweet tooth and keeping your health goals on-track, what matters most is the QUALITY and type of sweet treat you reach for. Enter the almighty date!

Dates are a nutritional powerhouse of vitamins, minerals and phytonutrients. Just one date offers 2 grams fiber, which helps stabilize blood sugar and helps move waste through the body. Vitamins A and K found in these tiny nuggets promote healthy skin, lungs and eyes, while the high content of minerals such as copper and magnesium help prevent oxidative stress, which helps prevent heart disease and certain cancers while boosting immune function in the body.

To get started, try these homemade Energizing Chocolate-Date Bars, copied from Angie Tee at Sea Salt with Food, which can help you push through a grueling workout. Or try the ultra-satisfying Stuffed Date for a decadent, delicious treat.

Energizing Chocolate-Date Bars

Ingredients SONY DSC

2 Cups Medjool Dates, pitted and chopped
2 Cups Raw Cashews
½ Cup Raw Almonds
¾ Cup Cocoa Powder
A Pinch Of Sea Salt
½ Cup Unsweetened Shredded Coconuts
2 Tbsp. Vanilla Extract
2 to 3 Tbsp. Cold Water

Directions

Combine chopped dates, cashews, almonds, cocoa powder, and sea salt in a food processor. Pulse and process all the ingredients together until the texture is coarse. Then add the shredded coconut, a quick pulse, and add the vanilla extract, a little water at a time until it reaches a dry but moist dough consistency. Scrape the dough mixture into the lined pan, press evenly with a rubber spatula, and chill for about an hour before serving.

Stuffed Date

DirectionsDSCF1463

Cut a date in half and remove the seed, and then stuff with 1 tablespoon of almond butter or Sunbutter. Sprinkle with cinnamon & raw honey for a sweet treat, or leave the honey off and enjoy the delicious richness of the date paired with your chosen nut or seed butter.

For individual 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.


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6 Spices to Slim Down and Boost Health

Experimenting with spices is one of the most delicious and healthy ways to flavor your food and expand your expertise in the kitchen. Whether you’re an herb novice or a spice aficionado, these 7 spices to slim down and boost health provide an array of taste, body-boosting pizazz and culinary excellence!

Cumin: Boost Mental Focus

Give you brain an extra boost with Cumin. Lab studies indicate that cumin’s anti-inflammatory properties can improve memory as well as lower stress. Add some to your homemade hummus sprinkle it over pumpkin seeds before roasting. herbs-and-spices1

Fenugreek: Helps Curb Appetite

This nutty-tasting spice is packed with fiber, helping people fill fuller and eat less. If you want to experiment, try sprinkling some into your morning smoothie or over your veggie sauté. It can also add a nice flavor to roasted meats or veggies.

Ginger: Ease Muscle Pain AND Improve Digestion

Ginger is a natural anti-inflammatory, which helps reduce muscle pain. After an especially intense workout, add fresh ginger to your smoothie or vegetable sauté. Ginger has also long been touted as an excellent remedy for nausea as well as………..

Cinnamon: Support Strong Bones

You’ve probably heard that a dash of cinnamon can help balance blood sugar (which is true), but did you know that cinnamon also support strong bones? The manganese found in cinnamon helps bones stay healthy and strong, so try sprinkling some in your smoothie, lemon water or morning fruit bowl to support a sturdy frame.

Cajun: Slim Down

The capsaicin found I n red peppers and chilies helps boot your metabolism, encouraging the body to burn fat. Studies have also shown that people who add heat to their food have a tendency to eat less, helping maintain a healthy body weight. Add to veggies, soups and meats.

Turmeric: Improve Mental and Physical Health

My favorite of all spices, turmeric helps alleviate arthritis and lower cholesterol. Its high concentration of antioxidants and anti-inflammatory properties also improves mental health as well as lowers the risk of certain cancers. Plus, it’s delicious added to almost anything. Sprinkle in eggs, smoothies, soups, veggies, grains and meat. Delicious!

For individual nutrition planning, programs and 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.

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