Cleaning Up Your Favorites

Eating clean 24/7 is difficult for everyone, especially if you're new at it. There will be times when the only thing you want in the world is a cheeseburger and fries, or a pizza, and that's okay. There are ways to enjoy your favorite comfort foods while still keeping them mostly healthy. And of course, there is always a little bit of wiggle room if you need the real thing, and it's called a cheat meal.

If you decide to opt for the healthier indulgence and clean up your favorite recipes, follow these five guidelines while cooking:

• Choose leaner proteins- If the recipe calls for beef, choose a lean cut like sirloin or tenderloin. Try swapping chicken breasts for turkey breasts or ground chicken and turkey for ground beef. Chicken sausage and turkey sausage are also healthy options. 
• Make healthier upgrades- Choose low-fat or fat-free milk over the full-fat varieties. Swap vegetable oil for butter and lard, which are high in saturated fat. Use whole-grain pasta, bread, and breadcrumbs instead of refined white flour options.
• Cut high-calorie ingredients in half- For ingredients like nuts, cheese, and oil use half the amount the recipe calls for.
• Try something new- Thicken soups with pureed vegetables like potatoes, cauliflower, corn, and carrots instead of butter and flour.
• Make simple substitutions- Choose plain yogurt instead of mayo, citrus juice instead of salt, and substitute applesauce for half the butter or fat when baking.

Click on the links below for clean versions of few of America's favorite comfort foods.

• Clean Pizza 

Enjoy a cleaned-up version of everybody's favorite: pizza. The dough and the sauce are made from scratch and the cheese is low-fat. Top with your favorite toppings, but remember to opt for healthier versions of meats. 

• Clean Burger and Fries

Burgers and french fries don't have to be loaded with unhealthy fats and sugary condiments. Try using lean ground beef, bison, lean ground turkey, or even chicken. Replace ketchup and mayo with salsa or mustard. For the fries, try baking sliced sweet potatoes drizzled with olive oil and cinnamon. 

• Clean Fried Chicken

This chicken packs all the flavor of the fried version, without the residual feeling of guilt. By coating them with breadcrumbs and baking them, you still get the crunch you crave, minus the excess fat. 

• Clean Mac and Cheese

Mac and Cheese is the go-to food when you're craving ooey-gooey goodness. But the overly-processed pasta and cheese can be a major set-back. Try replacing the pasta with whole-wheat or brown rice versions, use good quality, reduced fat cheeses, and opt for low-fat milk instead of cream. 

• Clean Ice Cream

For everyones sweet-tooth fix, try this creamy, decadent version of ice cream. The secret is, it's not actually ice cream--its bananas. After trying this, you won't miss the real thing. 

Photo Credit: Follow the provided links for photo websites. 

Clean Eating: Your Body and Mind Will Thank You

                   Clean eating superfoods that will sweep those fad diets under the rug--for good. 

Fad diets come and go, and rarely does a dietary plan last long enough to maintain results. If your ultimate goal is to optimize your health and look amazing doing it, it's important to understand that clean eating is not considered a diet, but rather a lifestyle choice. Although the clean eating concept can be traced back to the 1960's, when the idea of natural health foods became popular, it has just recently gained momentum. More and more, people are learning the many outstanding benefits of eating clean:

• Weight loss if necessary

• Weight gain if necessary

• Weight maintenance

• Lack of hunger and deprivation

• Blood sugar control

• Cholesterol control

• Increased energy

• Immune boost

• Better sleep

• Better mood

• Overall increase in health and vitality

• Improved appearance and healthy glow

Of course, achieving optimum health and a fit body requires more than just eating well. Weight management is 70 percent diet, 30 percent exercise. You can work out for 60 minutes each day, but if you still eat poorly, you will not lose weight. On the other hand, if you don’t exercise at all and eat less, you will lose weight. But to maximize the full potential of fat loss, and to gain health, fitness, and self confidence, you should incorporate both. Make gradual changes if you need to, just remember the goal is to create healthy habits you can have for life. Click here if you need pointers for setting realistic goals for yourself.

       A combination of clean eating and exercise is the healthiest and most realistic way to achieve your fitness goals.

Photo credit:

Superfoods: http://www.thegraciouspantry.com/50-clean-eating-super-foods/50-clean-eating-superfoods/

Diet/Exercise: http://www.wingsdailynews.com/2012/07/abs-are-made-in-the-kitchen-not-in-the-gym/

Eating Clean on a Budget

                      Food at it's freshest: farm to table fruits and vegetables at a neighborhood farmer's market. 

Eating well doesn't have to empty your pockets. Sure, buying fresh ingredients will be more expensive than ordering dinner from the nearest drive-thru, but if your health important, the extra cost shouldn't be an issue. All it takes is a little planning, and perhaps bit of saving...but making it a priority in your budget will help. There are plenty of people out there, broke college students included, who live a clean lifestyle without hurting their budgets. Here are a few pointers:

Limit how often you eat out. Start making your own food at home and you will save considerably. There are times, of course, where you will dine out. Here is a list of suggestions for eating clean at restaurants.  

Make a grocery list and stick to it. Don’t buy things you don’t really need.

Don't go to the market hungry. You will wind up buying things on impulse, not because you truly need them. (See previous post for a sample grocery list.)

Some products are smart to buy in bulk at places like Costco or Sam’s Club, because they can be frozen or stored for long periods of time and will not perish. They may also be cheaper.

If you think you won’t be able to get through all of something like fruit, veggies or lean meats, buy them frozen.

Always purchase produce in season. When you start buying off-season produce, the price is much higher.

Shop farmers markets! You can find the farm-to-table ingredients for next to nothing. 

Buy generic, not name brands. You might have to double-check the labels though to be sure they are of the same quality.

Clip coupons and take advantage of sales. If something you eat frequently is on sale, buy more of it. 

Photo Credit:

Farmers Market: http://aoinspiration.com/food-nutrition/farmers-markets-inspired-freshness

A Clean Diet Begins With A Clean Fridge

Eating clean is essentially, exactly what it sounds like. It is choosing foods that are as close to natural as possible, with little to no processing involved, and with no preservatives. People who choose to eat clean usually follow these five simple steps:

1. Eat Lots Of Plants: Eat food that is straight from nature. Some people say “as close to the way nature made it as possible.” Eat mostly foods that are off a tree, bush, plant or vine, and you’ve pretty much got it covered. The idea is to stay away from anything that humans (food corporations) have altered in any way.

2. Include Meats: Eat meats that are whole and straight from the butcher. Try and avoid buying pre-packaged meat products because you never know what’s in them. When possible, buy whole meats and grind them yourself. You’d be surprised what can be found in ground turkey meat! You can also select a few turkey breasts and ask that the butcher grind them for you. Many butchers are more than willing to accommodate.

3. Enjoy Grains: Eat grains that are still complete and haven’t been broken down into “glue." Stick to brown rice, whole wheat and other whole grains. (For a list of foods to stock your pantry with, check out this list.)

4. Read Labels: A lot of foods disguise themselves as healthy by claiming to be whole grain, low fat, low sodium, etc. Next time, before putting the food item in your basket, take a look at the ingredient list. If you can’t pronounce something that’s listed, chances are it isn’t good for you. (Check out this list of 5 harmful ingredients commonly found in food.)

5. Eat Fewer Ingredients: Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. Again, aim for whole foods; less is more.

This may seem difficult, but it’s really quite simple. Try shopping at local farmers markets, and aim to buy mostly organic and fresh ingredients. It all starts with what you have in your fridge; if you keep healthy foods in your home, you WILL eat healthier!

Photo credit:
Refrigerator Rehab: http://www.deliciouslywell.com/2013/01/04/a-clean-eating-kitchen-part-one-refrigerator-rehab/
Food Heart: http://athleanx.com/for-women/myth-busters-top-8-myths-about-clean-eating