Clean Eating – How To Get Started?

Clean Eating – What Is It About?

Hello All!!!

The health conscious often use the term ‘clean eating’. But what is it all about? Well, keep reading!

Clean eating – What is it?

Clean Eating For Weight Loss donts

Clean eating is an eating pattern that has a focus on fresh and whole foods. People who follow this lifestyle choose minimally processed real foods that have the most nutritional benefits.

The whole idea is to consume foods as close as possible to their natural state.

Here are some guidelines that you should follow:

1) Eat more fruits and veggies

fruits-and-veggies- ornish diet

Veggies and fruits are healthy beyond doubt and are loaded with fibre, vitamins, minerals and plant compounds that help in fighting inflammation. This way cells are also protected from damage. Eating more fruits and veggies is linked to a reduced risk of cancer, heart disease and many other diseases.

Fresh veggies and fruits are the best foods for clean eating as they can be eaten raw just after getting picked from the tree and washed.

You can include more fruits and veggies in your diet by adding more of them in your salad. Try to wash and chop a variety of veggies and keep them in your fridge so that you can take out some whenever you need.

2) Limit consuming processed food


Processed foods are the ones that have been modified from their natural state and hence are opposed to clean eating. They are foods that have lost their goodness during processing and gained unhealthy ingredients. Consuming more processed foods can make you gain weight over time! So, steer clear of them!

3) Read labels

how to read food labels

When you eat clean, you must stick to whole, fresh foods. However, you can include packaged nuts, meats, veggies and other foods after reading labels. You have to make sure that the product does not have preservatives, unhealthy fats or added sugars in it.

4) Stop consuming refined carbs

Foods Which Make You Fat white bread


Refined carbs are foods that are highly processed and are easy to overeat. They have very little nutrients to offer. Refined carbs are linked to obesity, fatty liver, inflammation and insulin resistance.

To eat clean, you must choose grains that are minimally processed and should try your best to avoid them.

5) Avoid sugar

no sugar please

When you have decided to eat clean, you must ensure that you avoid sugar. The problem is that sugar is found in many foods even if they are not predominantly sweet such as sauces and condiments.  Sugar leads to many health problems like obesity, diabetes, fatty liver and cancer. Occasionally you can have natural sugar such as honey.

6) Limit alcohol intake

Foods Which Make You Fat diet alcohol

The habit of drinking alcohol is not good by any means. Wine, which is much raved about, has just antioxidants to offer.  Consuming alcohol frequently can increase the risk of many health problems. So, pull the plug on alcohol while clean eating.

7) Choose water as your primary beverage


The healthiest and the most natural beverage is water. It has nothing added to it and can be defined as a ‘clean’ beverage. Keep yourself well hydrated with water. By drinking plenty of water, you can achieve a healthy weight.

8) Choose meat of naturally raised animals

You should choose the fresh, unprocessed meat of animals that comes from animals raised in farms that are hygienic and don’t give animals growth injections or hormones.

The bottom line

Clean eating is a lifestyle in which you choose to eat foods that are minimally processed and enjoy the natural flavours of food.

Hope you liked this post on clean eating!

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12 Ways to Turn a Rotisserie Chicken Into a Week’s Worth of Meals

The next time you go grocery shopping, pick up a rotisserie chicken. In addition to being a Costco cult favorite, these flavorful, fragrant birds are huge boons for meal prep. Since they’re already cooked and whatnot, you can start incorporating them into your recipes right away. Shred up that meat and throw it into chili, or dice it into cubes and add it to a quesadilla. Heck, even eat it straight off the bone — no shame, it’s a delicious lean protein source just the way it is!

Not to mention, the average rotisserie chicken costs about $ 10 to $ 12, which is especially affordable when you compare the amount of meat you’re getting to the amount of work you didn’t have to do. One quick note: If you’re trying to keep it healthy, opt for a plain bird over a spiced bird, as those that are pre-spiced tend to have lots of added sugar and sodium. And remember, just because you buy it plain doesn’t mean it has to stay plain — you can always add your own spices at home

Not exactly sure how to begin working with your precooked bird? Let these 12 recipes get you started. All of them are tasty, simple and versatile enough to work for lunch or dinner. Because one chicken can absolutely feed you for a whole week.



Filled with cheese, corn, beans, avocado and shredded chicken (naturally), this casserole has all the enchilada flavors you could ever want.

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12 Healthy Foods That Fill You Up Best

We all know the feeling of eating too much food, of being not just full but stuffed, and yet not feeling satisfied.

When we eat, sensors in our mouth, stomach and intestines assess the volume and chemical composition of what we’ve taken in, says Stephan J. Guyenet, PhD, author of “The Hungry Brain; Outsmarting the Instincts that Make Us Overeat.” Those sensors send that information to our brain stem, which then sets our level of fullness, or satiety. Once this feeling builds, our brain decides we’ve had enough food.

The question is, which foods flip that switch?

In 1995, a University of Sydney study found that high-fiber, high-water and high-protein foods were the most filling. It’s all the stuff we know is good for us: fresh fruits and vegetables; chicken and seafood; whole grains, beans and lentils; eggs and yogurt.

“Simple, whole foods similar to what our ancestors would have eaten provide a higher level of satiety per calorie, and may encourage a slimmer body with less effort,” Guyenet says.

Dr. Donald Hensrud, medical director of the Mayo Clinic Healthy Living Program and medical editor-in-chief of “The Mayo Clinic Diet,” agrees. “Numerous studies have demonstrated that when people eat foods high in water and fiber and low in fat and processed carbohydrates, they can achieve satiety at a lower calorie intake (but the same weight of food consumed) and, therefore, better manage weight.”

“The most filling foods contain protein, which is slowly digested, so it sticks to your ribs; and fiber, which expands like a sponge in the gut to keep you full,” explains Karen Ansel, MS, RDN, and author of “Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.” “While most fiber-containing foods, such as fruits, vegetables, beans and whole grains, are naturally low in calories, protein is a different story. Be sure to stick with the leanest sources.”

Seek out these 12 nourishing basics to get your healthy fill:

1. Beans

Rich in protein and fiber, beans fill you up and are easy on the wallet. Add them to salads, use them to displace some of the noodles in a pasta dish or plop them into soup to add staying power.


2. Broccoli & Other Cruciferous Vegetables

“I love broccoli because it contains the highest amount of glucoraphanin, which supports your body’s own detoxification system, and has very few calories,” says Ashley Koff, RD, founder of Ashley Koff Approved and The Better Nutrition Membership. “I feel the same way about cauliflower. Try frozen cauliflower to thicken smoothies.”


3. Canned Tuna

“Canned tuna is one of the most underrated foods out there,” says Ansel. “A five-ounce can gives you 28 grams of protein, for only 122 calories. Plus, it’s a good source of omega-3 fats, which are key for heart and brain health.”


4. Chia Seeds

“Chia seeds are rich in slowly digested protein and fiber, nutrients that work together to keep you full for hours,” says Ansel. She recommends swirling one tablespoon of the seeds into iced tea or juice to transform them into filling snacks.

5. Chicken

“Lean proteins, like chicken, aid in satiety by affecting the hormones that control hunger and how quickly food empties from our stomachs,” says Keri Glassman, MS, RD. “Chicken also has the highest thermal effect of food, meaning it burns the most calories during digestion, versus carbs and fat.”


6. Eggs

“Eggs are a quick, easy source of protein, and they’re a lot lower in fat than you might think,” says Ansel. “One large egg gives you six grams of protein, with less than five grams of fat and only 1.5 grams of saturated fat.”

7. Greek Yogurt or Skyr (Icelandic Yogurt)

Packed with protein and calcium (Ansel says calcium is believed to help with fat burning), yogurt goes with everything from oatmeal (see below) and fresh berries to natural nut butters. Greek and Icelandic-style yogurt has even more protein than the regular kind.

8. Oatmeal

“Oatmeal contains a soluble fiber called beta-glucan,” says Glassman. “This slow-digesting fiber will keep you fuller for longer, preventing overeating, while it also may improve blood cholesterol and overall heart health.” If you’re burned out on your usual morning oats, try these 15 new ways to make oatmeal.

9. Nuts & Nut Butters

“Nuts and nut butters are satiating due to their protein and fiber,” says Jackie Newgent, RDN, author of “The All-Natural Diabetes Cookbook.” “Plus, they can provide satisfying crunch, creamy texture, and rich flavor!” Glassman suggests adding a small amount of natural peanut butter to oatmeal to deliver healthy fats and “give your sweet tooth a fix.”

10. Potatoes

Topping the charts for satiety in the 1995 study by a wide margin was… the humble spud. “Keep in mind that [study participants] ate it plain, without burying it in butter, cheese and bacon bits,” says Guyenet.

11. Quinoa

“Quinoa supplies both protein and fiber,” says Ansel. “And, unlike most other grains, it delivers complete protein.” Use in place of rice or pasta for better filling power.


12. Ricotta or Cottage Cheese

“A quarter cup of either provides a whopping 7 grams of protein,” Ansel says. “Try instead of cream cheese on a whole-wheat English muffin or bagel.”


> 9 Unexpected Ways to Use Greek Yogurt
> Recipe: Easy Cheesy Crustless Quiche
> Recipe: Tart Cherry Chia Pudding

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Health Benefits of Avocado

Food trends are constantly changing, but thanks to the health benefits of avocado, the fruit has been in the spotlight for quite some time now. Its fame is partially due to its deliciously creamy, nutty taste—and, of course, how photogenic it is when spread atop toast. But we also need to give credit where credit is due: There are tons of nutrients packed into each and every avocado.

Avocados are one of the only fruits that contain healthy, monounsaturated fats, Lori Zanini, R.D., a California-based dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells SELF. “Including healthy fats in our meals during our day is important in order to keep us full and satisfied after meals, since fats take longer to digest than carbohydrates or proteins,” Zanini says. The majority of the fats in avocado are monounsaturated, which are lauded for having anti-inflammatory benefits and for helping to lower cholesterol and reduce the risk of heart disease. Some research also shows that healthy fat can positively impact insulin levels and blood sugar and reduce the risk of type 2 diabetes. “Additionally, avocados are naturally sodium and cholesterol free,” Zanini adds.

Smash it on toast, spread it on a sandwich, or slice it on top of eggs or salad. The possibilities really are endless. Just be sure not to go overboard (we know, hard to do)—because of their fat content, avocados are pretty high in calories, so too much of a good thing can backfire here. Zanini recommends sticking to 1-ounce servings, “which is about 2 to 3 slices or about 1/4 of a small avocado.”

Avocados are also full of vitamins and nutrients our bodies need to function properly. Here’s what’s packed under that hard green skin and some of the ways each one benefits your health:

Vitamin K

Promotes normal blood clotting and prevents and treats weak bones.

Vitamin C

Contributes to cell growth and repair—from your skin to your nerves. It’s also an antioxidant, which protects the body from damage by harmful intruders (called free radicals) that cause health issues like heart disease and cancer.

Vitamin B6

Promotes healthy immune function, nerve function, and formation of red blood cells.

Vitamin E

Helps the body make red blood cells and boost immune function. It’s also an antioxidant, and essential for hair and skin health.


Promotes healthy cell and tissue development. It’s also essential for proper brain and spine growth in a developing fetus, so is especially important for pregnant women (it’s actually recommended that all women of reproductive age take a folate supplement). Zanini says it’s also important for preventing one type of anemia.


Important for muscle and nerve function, and also supports immune health and bone strength, regulates blood sugar, and helps with energy production. For those who suffer from migraines, getting more magnesium can be an effective way to prevent them (doctors will probably suggest a supplement rather than food sources, but getting more in your diet is good, too).


An electrolyte that helps maintain a normal fluid balance in our bodies, aids nerve and muscle function, protein synthesis (building muscle), and keeps the heart beating normally. Bonus: It’s also great for reducing bloat.


It keeps you regular, promotes colon health, lowers cholesterol, stabilizes blood sugar (which helps control appetite and keep you fuller for longer), and is helpful in maintaining a healthy body weight. Like many fruits, avocadoes have both soluble and insoluble fiber.


This carotenoid—the name for a variety of plant pigments that give produce red, orange, and yellow coloring—is great for eye health. Research shows it may help protect against eye disease, partly because it absorbs damaging blue light. Lutein is also an antioxidant.

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