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Clean Food. Healthy Bodies.


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Top 20 Healthy Cooking Substitutions

Perhaps you’ve come across this dilemma: You love to eat clean, but you also love to experiment in the kitchen. And many of the recipes that make you salivate call for ingredients less than supportive of your ‘clean food, healthy bodies‘ ambitions.

Fret no more!

Stay on top of your health AND your culinary passions with these Top 20 Healthy Cooking Substitutions:

  1. Instead of white or wheat flour, use almond flour: Almond flour is a bit heavier than traditional flour, so you may need to experiment a bit with conversions, but almond flour is a fantastic way to get an extra boost of protein, omega-3s, and a delicious nutty flavor in your baking.bef274a567f10f3e.crop
  2. Instead of butter or oil, use applesauce: Great for bread recipes, such as zucchini or banana bread
  3. Instead of sugar, use Stevia: Much sweeter than sugar, a recipe calling for 1 cup of sugar should be swapped for 1 teaspoon liquid stevia (or about 2 tablespoons stevia powder).
  4. Instead of butter, use avocado puree: Excellent for creating creamy, decadent taste, 1 cup of avocado puree per cup of butter works generally works well.
  5. Instead of flour, use black beans: Swapping beans for flour helps you cut out gluten and refined flour, PLUS it boots fiber and protein in your recipe. For baking, swap 1 cup flour for 1 cup black bean puree.
  6. Instead of chocolate chips, use cacao nibs: Forgo all the sugar and additives added to store bought chocolate chips and stick with cacao instead
  7. Instead of pasta, use zucchini or spaghetti squash: Cut out highly refined, highly processed pasta and replace it with spaghetti squash for a delicious, nutrient dense dinner. Or spiralize zucchini for a healthy pasta alternative.
  8. Instead of white rice, use brown rice or quinoa: White rice has been stripped of nearly all nutrient value, so stick with brown rice, whose dark colored bran and fiber content is still present. Even better, switch to quinoa (which is technically a seed), boosting protein and fiber in your favorite meals.
  9. Instead of mashed potatoes, use cauliflower: Simply steam and puree cauliflower with a tablespoon of olive oil for an excellent comfort food substitution.Mashed-Cauliflower-1
  10. Instead of bread crumbs, use ground flax seed: Same texture, better taste and exponentially better nutrition value.
  11. Instead of white rice, use steamed cauliflower: Taste and texture are practically the same, yet cauliflower is light years ahead as far as healthy body benefits.
  12. Instead of tortilla wraps, use butter lettuce cups: Skip highly processed and packaged wraps, opting for extra greens, fiber and taste instead.
  13. Instead of beef, use bison or ground turkey: Lean, organic cuts of bison or turkey are an excellent red meat alternative.
  14. Instead of pita, use veggies for dipping in hummus: What’s better than bread?! Veggies? This is a great way to sneak more into your daily routine while reducing processed food consumption.
  15. Instead of potato chips, use kale or beet chips: Craving crunch? Get your snack on AND boost your health with homemade beet chips.Nutritional-Yeast
  16. Instead of french fries, use sweet potato wedges: Yep, you can still have fries! Just make them the sweet potato kind, boosting fiber, flavor AND vitamins.
  17. Instead of cream, use coconut milk: Delicious, rich and creamy never tasted so good. Excellent for soups and smoothies.
  18. Instead of cheese, use nutritional yeast: The taste is slightly different, but nutritional yeast is packed with folate and essential amino acids that boost overall health as well as provide a healthy substitute for anything you might sprinkle with cheese.
  19. Instead of mayo, use avocado mash: Loaded with healthy fats and fiber, mashed avocado is an excellent alternative to mayo. Seriously, have you ever read the ingredient label on mayo?! Grab an avocado instead!
  20. Instead of juice, use sparkling water: Whether you’re looking for a refreshing beverage or a healthier alternative to use as a mixer in alcoholic drinks, soda water can’t be beat. Add fresh lemon, limes or berries to boost the flavor and fun to an even higher level.

So get cooking! And feel free to share your clean eating recipes or pictures on the Eat Clean Health Facebook page.

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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Why It’s Important to Rotate Your Greens

EAT YOUR GREENS!

You hear this all the time. I myself say it frequently with clients.  greens

There is one caveat to this, however. And It’s HUGELY IMPORTANT.

ROTATE YOUR GREENS!

Greens are an excellent source of phytonutrients, protein, vitamins, and antioxidants,  but as with any else, even too much of a good thing can be harmful to your health. That’s right, even healthy greens can be toxic if you Eat TOO Much!

Check out Blender Babes in-depth article about the importance of rotating your greens and their tips for balancing your green consumption.

As you’ll read in the article above, simply ROTATING YOUR GREENS on a regular basis is essential to optimal health. Mix it up! Experiment. Get creative. And most importantly, get healthy and get balanced!

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.

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5 Health Benefits of Fennel

If you like to experiment with food and flavors, chances are fennel has made it into your kitchen. Or perhaps you’ve only tasted it via restaurant meals.  Very popular in Italian and Mediterranean cuisine, fennel is great for soups, salads and sautes, with it’s crunchy texture and appealing, almost celery-like appearance. But did you know that fennel also offers an array of health benefits?

Let’s take a closer look:

Blood Pressure: Loaded with potassium, fennel helps reduce high blood pressure. This strong boost of potassium and electrolytes also encourages strong brain function.

Constipation: High in fiber, fennel helps move food through the bowel while also stimulating bile and gastric juices, working as a natural, effective laxative for those who suffer from constipation.                 fennel

Immune System: Just one serving of fennel offers a huge shot of vitamin C, which boosts the immune system, helps fortify skin cells and protects you from free radicals that can damage and weaken the body.

Heart Disease: Managing a healthy cholesterol level is essential to healthy bodies and the prevention of heart disease. Fennel assists the body in doing exactly that.

Indigestion: Fennel helps stimulate the digestive tract, which helps the body break down food and assimilate the nutrients. It also helps reduce inflammation within the stomach and intestines, leading to a healthier digestion.

For recipes ideas as well as personalized 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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Registration for the ‘New Year, New You Detox’ is Open!

Like many people, I used to struggle with weight issues and skin problems. I wasn’t comfortable in my own skin, my complexion was a mess, my energy was sporadic, and my mood was all over the map.

Sound familiar?

Though I didn’t realize it at the time, the foods I was eating were wrecking havoc on my body, my internal health, my mental state and my external appearance. After plenty of trial-and-error, I decided to get serious about getting healthy. I educated myself about the power of food and it’s impact on my body, and I committed myself to getting AND staying healthy, happy, and energized.

And now I want to share that empowering information and support with you.                                              115813122

I believe in the power of clean food. I believe in eating foods that work for your unique body. I believe in the power of detox to improve digestion and overall health. I believe in a healthy eating program that is not about starvation or deprivation. I believe in my one-of-a kind detox program that uses delicious food to detox the body safely and effectively.

A staggering 98% of diets plans and self-directed weight loss programs fail. Here’s why:

When you approach weight loss from a dieting perspective, food becomes associated with negative feelings, restriction, deprivation, and even guilt. That’s not sustainable or enjoyable for anyone.

It’s time to ditch the diet mentality. You don’t need  to starve your body to see the results you want. You need to FEED your body.

Let’s make a pact. Let’s shift away from the ‘diet’ perspective and start thinking of food as NOURISHMENT, ENERGY and VITALITY. Let’s give our bodies the nutrients it needs to flourish, function, and heal.

ARE YOU READY?

As the holidays come to a close and the New Year begins, so does the new YOU. If holiday eating has left you overloaded with sugar, low on energy, and ready to start fresh, today is the day to sign up, shed the holiday pounds, and catapult yourself into the healthiest, happiest possible New Year.

Starting today, registration is officially open for Eat Clean Health’s New Year, New You Detox!

This 7 day WHOLE FOODS, ANTI-INFLAMMATORY detox program is custom designed to help you look and feel your best with deprivation or dieting.

Learn how to EAT and LIVE CLEANLY and learn what foods are IRRITATING your body and eliminate them.

Eating clean is a way of life, not a diet.

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The New Year, New You 7 Day Detox is designed to flush toxins from the body, lose unwanted weight, reboot the digestive system, reduce inflammation, and jump-start your health goals. In this one-of-a-kind program, you will learn the exact tools you need to feel refreshed, more alive and decrease unwanted inflammation that may be wreaking havoc on your body and your overall health and happiness.

This program is an easy-to-follow, easy-to-complete detox that produces cleaner eating habits and life long changes. No gimmicks or starlemonsvation needed; only fresh, delicious food!

If you’re ready to get healthy for good, plus look AND feel your best, the  New Year, New You 7 Day Detox will:

  • Boost Metabolism
  • Eliminate Sugar Cravings
  • Lose 3-5 lbs.
  • Increase Energy
  • Boost the Immune System
  • Improve Skin Tone
  • Reduce Inflammation
  • Eliminate Belly Bloat
  • Improve Mental Focus

Eat Clean. Feel Fantastic. Energize your Life. Look Amazing. Live Healthy.

The New Year, New You Detox is all about eliminating foods that wreck havoc on your system while giving you the tools you need to make lifelong, permanent changes. You will get support every step of the way through daily emails, an easy-t0-follow detox manual, and an online forum of fellow participants.

Included in the New Year, New You 7 Day Detox:

  • Free Health AssessmentCarrotSoup_DT
  • 24 Page Eat Clean Health Detox Manual
  • A Step-by-Step Guide to Detoxing
  • 28 Page Recipe Booklet
  • Shopping List
  • Blank Menu Planner
  • 7 Days of Nutrition Handouts, Information, and Health Articles
  • 2 Days of Pre-Launch & Post-Program Support
  • Online Facebook Form of Fellow Participants
  • Daily Inspiration, Nutrition Guidance, and Unlimited Email Support

To register, visit Eat Clean Health’s 7 Day Detox. Click the ‘Registration’ button, fill out the health form and then press ‘Submit’. After you have submitted the health form, you will be taken to a secure PayPal page to complete payment. If you do not have a PayPal account, no problem. You can pay as a guest with a valid credit card through the secure PayPal page. Once payment is complete, Eat Clean Health will send you a confirmation email within 24 hours that confirms your registration as well as all of the program materials.

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Homemade Holiday Spiced Pumpkin Latte

Yum! The holidays have such a delightful way of making everything cozier, warmer, and more intimate. To that end, here’s a tasty recipe for a homemade holiday spiced pumpkin latte. It’s so delicious, you might find yourself drinking them year round!

Holiday Spiced Pumpkin Latte

Ingredients
  • 2 cups of Unsweetened Coconut Milk or Almond Milk        pumpkin-spice-latte
  • 3 Tablespoons of pure pumpkin puree
  • 1/2 teaspoon of natural vanilla extract
  • Dash of cinnamon
  • A sprinkle of cloves and nutmeg
  • 2-3 drops of liquid Stevia
  • 1 cup of strong coffee or ¾ cup espresso
Instructions
  1. In a small sauce pan, mix together coconut or almond milk and pumpkin. Cook on medium heat on the stove top for 30-45 seconds.
  2. Remove from heat, stir in vanilla, spices and sweetener. Place the mixture in a cup and use a frother to foam the milk. If you don’t have a frother, a blender works great. Blend for approximately 30 seconds, or until the desire foamy consistency is reached.
  3. Pour coffee into a large mug, add the pumpkin mixture, and top it off with a dash of cinnamon.

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And for those post-holiday, ‘get fit and lose weight’ resolutions, mark the calendar for the  ‘New Year, New You 7 Day Detox’, which launches in January. Registration opens in December, so stay tuned for detailed information.

In case you missed it, don’t forget to check out Eat Clean Health’s November Newsletter.


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Group 7 Day Summer Detox: Registration Now Open!

Now that the holiday weekend is over, it’s time to throw away the sugar and load up on health! That’s right,  registration is now officially open for Eat Clean Health’s Group 7 Day Summer Detox!

Are you ready to:Peach-and-Pineapple-Smoothie

  • Reboot your Body
  • Slim down for Summer
  • Boost Metabolism
  • Eliminate Sugar Cravings
  • Lose Weight
  • Boost the Immune System
  • Increase Energy

The Group 7 Day Summer Detox is designed to flush toxins from the body, lose unwanted weight, reboot the digestive system, reduce inflammation, and jump-start your health goals. This program is an easy-to-follow, easy-to-complete detox that produces cleaner eating habits and glowing skin. This is an anti-inflammatory, WHOLE FOODS program. No gimmicks or starvation needed; only fresh, delicious food!

Eat Clean. Feel Fantastic. Energize your Life. Look Amazing. Live Healthy.

Group 7 Day Summer Detox

What’s included, you ask?! Only ALL this:

  • Free Health Assessment90269550
  • 24 Page Eat Clean Health Detox Manual
  • A Step-by-Step Guide to Detoxing
  • 28 Page Recipe Booklet
  • Shopping List
  • Blank Menu Planner
  • 7 Days of Nutrition Handouts, Information, and Health Articles
  • 2 Days of Pre-Launch & Post-Program Support
  • Online Facebook Form of Fellow Participants
  • Daily Inspiration and Email Support

To register, simply head on over to Eat Clean Health’s 7 Day Cleanse, hit the ‘Registration’ button, and get ready to look and feel your best!

As an added bonus, Eat Clean Health is offering a 20% discount on the Group 7 Day Summer Detox. Enter code: ECH7SD at checkout and you’re good to go!

Registration: Now Open!

Launch Date: Monday, August 5th

Discount Code: ECH7SD

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