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/