Tag Archives: Clean Eating

CLEAN EATING, Dieting, Feed Your Family Well, Fruit, Healthy Diet, Healthy Eating, Healthy Living, Healthy Weight Loss, Losing Weight, Weight Loss

Nine Healthy Drinks for a Successful Diet

There are plenty of lower calorie, healthy drinks that can satisfy your taste buds and battle the bulge.

Losing weight doesn’t mean you must sacrifice all beverage-based enjoyment. Even an occasional not-so-healthy favorite is acceptable, as long as it isn’t a frequent occurrence.

Low Calorie Drinks That Are Good for You

Green Tea

Green tea contains valuable antioxidants that supercharge weight loss benefits. Extract from green tea is one of the most common ingredients added to fat burning supplements. Tea leaves contain many antioxidants such as catechins, which may help decrease body weight.4

Matcha is a Japanese green tea with higher concentrations of catechins.6

Caffeine, also in many green teas, may help support weight loss, as well.7 In one study, people who consumed extra caffeine were able to more effectively maintain their weight loss.8

If you’re feeling “hangry,” brew yourself a cup of healthy green tea to keep you on track.

Black Tea

Black tea contains polyphenols, micronutrients from plant-based foods, which may help prevent obesity. The polyphenols in black tea promote weight loss through calorie reduction, increased fat breakdown, and increasing friendly gut bacteria.9

Who would have thought the humble cup of tea could be a health drink?

Coffee

When we think “coffee” we think “caffeine” – the most widely-used nootropic in the world. There are millions who use coffee to increase energy and productivity.

Perks of Drinking Coffee

Healthy drink - cup of coffee
Credit: amenic181@iStock

It was widely accepted for many years that coffee was a contributor to heart disease and high blood pressure. Today, there is some disagreement with that conclusion. Recent studies suggest that coffee may actually help prevent chronic diseases such as type 2 diabetes and liver disease.10

Coffee help with weight loss because it can work as an appetite suppressant; plus, caffeine users are more successful at weight maintenance.8

Water

The body is 60% water and 71% of the Earth’s surface is water. Our lives depend on it.  And, yet, most people do not drink enough water to ensure a long, healthy life.

Staying well-hydrated is critical to your well-being . . . and it helps with weight loss.  While it seems counterintuitive, the body can retain water if not properly hydrated. The water weight can add extra pounds on the scale.

The National Academies of Sciences, Engineering, and Medicine determined that an average adequate daily fluid intake [for daily life (not on a diet)] is:

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

Specific water requirements for your body depend on many factors – body weight, activity level, health condition, age, climate in which you live, etc.

As a general rule – eight glasses of water daily is the minimum you should be drinking while dieting.

People often mistake thirst for hunger and eat when they should drink Healthy Drink - Bottled Waterwater.

A glass of water before each meal can help control the appetite. It was found that overweight adults who drank 17 ounces of water before a meal lost 44% more weight than the control group.13

Drinking water can also increase resting energy expenditure (REE) the amount of calories consumed at rest. A study of children showed an increase of REE up to 25% for 40 minutes after consumption.14  This seems to hold true for adults, as well.

I’ve heard people say, water is boring – although personally, I love it. There is nothing more refreshing. If you don’t enjoy water, maybe you should spice it up a bit. Add a slice of lemon to a glass of ice water. Or, add lemon juice or mint leaves to hot water for your morning wake-up drink.

Drinking water, especially warm water, first thing in the morning can flush the digestive system and rehydrate the body? Try it – it’s good for your health, and your diet.

Vegetable and Fruit Juices

Consuming whole vegetables maximizes nutrient intake; plus, they have a heavy water content. But, preparing vegetables takes time, which is a limited resource for many.

Eating enough greens can be challenging. You would have to be a rabbit to eat several cups of spinach, broccoli, carrots, and kale in one sitting. An easier option is to make green smoothies –or fruit and/or vegetable smoothies with added greens. All you need is a good blender or juicer.

Packaged fruit juice is not a good option. It is almost like flavored sugar-water – high in calories (because of the sugar content) and low in nutrients. Freshly-made fruit juice is the only option – or eat the whole fruit, which may be easier. The water content still counts.

Healthy Drink - Veg/Fruit Juice
Credit: pilipphoto@iStock

People tend to overcomplicate juicing recipes by requiring unusual ingredients. Use simple combinations like the following:

  • 2 cups of spinach
  • 4 stalks of celery
  • Handful of kale
  • 1 cup of blueberries
  • Lemon juice to taste

To make it easy on yourself, get my book, JUICING for LIFE on Amazon.  It will make healthy juicing a breeze.

You may also want to check out this excellent article 25 Green Smoothie Benefits You Can Never Ignore.  

Out of the Box Options

There are a few less common healthy drinks you can try that may help with weight loss. Water should be first on your list, but we wanted to be sure you were well-informed.

Apple Cider Vinegar

Many people have apple cider vinegar in their pantry, but should you drink it?  Recently there has been hype about it being helpful in weight loss.

It contains acetic acid, a compound linked to decreased belly fat and reduced accumulation of fat in the liver.

In a study performed on rats, apple cider vinegar helped prevent obesity in those with type 2 diabetes.15 In another animal study, it also reduced body weight in obese mice.16

The research on apple cider vinegar performed in humans is limited, but some research suggests it may improve metabolic health in humans.17,18 Consuming two tablespoons of ACV per day resulted in decreased body weight, waist circumference, and body fat compared to a control group.19

Some articles suggest that drinking apple cider vinegar on an empty stomach may help improve digestion; consuming it after meals may improve insulin sensitivity and help lower blood sugar levels.20  Does it work? There is no solid evidence that it does.

Electrolyte Drinks

Electrolytes are often referenced in connection with athletes, but everyone needs them to function properly. They are important for maintaining proper fluid balance in the body.

Electrolytes are lost in sweat during workouts. Sports drinks have added electrolytes to counteract the loss. The drinks may also have a high calorie count because of the sugar content.

Remember – every calorie counts on a diet. Be sure to read labels. Low-calorie electrolyte drinks can help maintain a proper electrolyte balance without the extra sugar.

Liquid Meal Replacements

These have been popular in America for decades. People like the convenience.

Meal replacements remove the hassle of meal preparation. You simply drink your breakfast, lunch, or dinner. These products usually have a well-rounded macronutrient profile and fewer calories than a normal meal.They may also be fortified with extra vitamins and minerals.

Word of caution – read the label. They may contain additives.

Meal replacements can keep the calorie-count low; but, they may not satisfy your hunger like solid food would. The average “shake” has ~200 calories and 20 grams of protein. A small chicken breast with a side of veggies would have a similar calorie count and be more filling.

We don’t recommend using meal replacements as substitutes for solid meals. Use them for emergencies.

Liquid Cleanses or Detox Diets

These are popular because of the promises of fast weight loss.

They deliver on the promise for two reasons.

  1. During the cleanse, your calorie intake is minimal – far below the daily recommended allowance, even for dieting. It is an extreme form of crash dieting and should never be used more than a few days. Follow the instructions carefully and let your physician know you are doing it.
  2. A cleanse diet has laxative powers, as the name implies. They are designed to make people lose water weight and gut fiber weight as opposed to true fat loss. The weight loss is short-term. The only time a cleanse diet should be used is to “kick-start” a healthier weight-loss diet.

Check out my book titled, DETOX, on Amazon. It will help you make an informed decision regarding a cleanse diet. Be sure to check with your physician, as well.

What kinds of beverages are you consuming each day? Are they helping you lose weight? Or, are they causing you to plateau, or even gain weight?

Answer the questions honestly and make the necessary adjustments. Choosing low-calorie, healthy drinks can make a significant difference in your diet results.

See you next time for Segment #3 – “Drinks You Should Avoid for a Successful Diet.”

Adapted with permission from the original article published on HVMN by Ryan Rodal.

Note:  This was a long article originally that I am posting in segments for easier reading. If you want more information on the research, click on the numbered links in the posting. They will take you to the references in the original article. 

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Mediterranean Diet Shopping List

Hopefully you are convinced (as I am) that the Mediterranean diet is fantastic. It has proven to be a healthy way of life for many people – why not you? Unlike other diets such as the Atkins diet or Paleo diet there is little debate over whether or not it is good for you.

Of course, we have established that it is also quite different from other diets because it is more about food choices and cooking methods – a way of eating – rather than focusing on restrictions. In fact, it doesn’t really even talk about portion control. Although, I do recommend that you use good sense and eat moderately.

Other than that, this is one of the best diets on the planet. It’s tasty, easy to follow, and has multiple health benefits, such as:  reducing your risk of getting nasty diseases like Alzheimer’s, Parkinson’s, cancer, diabetes and heart disease.

Also – if you need to lower your blood pressure and bad cholesterol . . . the Mediterranean diet is for you. If you want to live a long and healthy life . . . you got it! The Mediterranean diet is for you.

It you are focusing on clean eating, this is a diet that allows you to follow that philosophy, eat well, and enjoy the food.

The diet itself is quite simple and very flexible. You should be able to find most of the food at your local supermarket.

Mediterranean Diet Shopping List

The diet can be broken down into a few groups, which makes it easy to shop:

  • Whole grains
  • Healthy oils & fats
  • Nuts and seeds
  • Vegetables and fruits
  • Yogurt and cheese
  • Seafood
  • Beans
  • Herbs and spices

That’s pretty much it. There may be a few other items, but for the most part, if you stick to these eight categories, you will be eating healthy.

Whole Grains

Please notice it says “whole grains.” In fact, look for the word “whole” or 100% whole wheat or whole grain on the label. Examples would be whole grain bread or whole grain pasta. Good whole grain items would be: pasta, tortillas, bread, oatmeal, cereals, polenta, brown rice, quinoa, barley and pita.

Whole wheat bread dipped in olive oil is a tasty treat.

Healthy Oils

Mediterranean DietHealthy oils are a key ingredient In the Mediterranean diet. Replace butter with healthy fats – especially extra-virgin olive oil, which is excellent for cooking and on salads.

Other suggested oils are: canola, grape seed, sesame, and avocado oil. In the Mediterranean diet, the staple oil used is olive oil. Oils have lots of calories, so try to limit yourself to no more than three tablespoons per day.

Keep the oils in a cool, dark place so that they last longer.

Nuts and Seeds

Nuts and seeds are another group of healthy fats. You must be a little cautious with this group, they are calorie dense. Don’t go nuts with the nuts. Consume them in moderation or you will end up adding pounds you do not want.

A handful a day will provide our body with protein, healthy fats, and fiber. Buy them in bulk and pack them in small snack bags – limiting yourself to one bag per day.

Almonds, cashews, flax, sunflower seeds, walnuts and pine nuts are all good choices.

Vegetables and Fruits

Fruits and Vegetables
Image by by Erdosain

These are nutrition-packed foods filled with antioxidants, vitamins, and minerals.

Always buy fresh, organic produce when it is available. Seven to 10 servings of fruits and vegetables should be eaten daily.

Frozen fruits and veggies are also fine as long as they are quick frozen with nothing added. Avoid canned vegetables, if possible. If you must use canned, be they are low sodium.

Vegetables – you have many choices:  All the green leafy vegetables, plus broccoli, carrots, cauliflower, eggplant, celery, onions, radishes, tomatoes, squash, beets, mustard greens, avocados, green peppers, etc. Obviously, it is a long list!

Fruits are eaten in place of sweets on this diet. Recommended are: apples, cherries, dates, peaches, kiwi, mango, papaya, grapefruit, oranges, melons, and strawberries.  Again . . . buy organic if at all possible; or, you may be ingesting pesticides that are harmful to your body. If not organic, wash extremely well and peel if possible.

Yogurt and Cheese

Dairy is not a major focus on the diet. It is usually eaten in the form of yogurt and cheese.  Both are good options as a calcium source. Stay with whole natural cheeses and plain, unsweetened Greek yogurt (need sweet, add a little honey).

Seafood

Baked SalmonSeafood is heavily consumed in the Mediterranean region. Shrimp, salmon, cod, clams, tilapia, tuna, sardines, scallops and crab are excellent seafood choices and are rich in Omega-3 fatty acids.

Eggs are also eaten as a source of protein and a regular part of the diet. Chicken is also served on occasion.  Red meat is eaten rarely – so go very easy on this one.

Lentils and Beans

These are high in protein but low in fats and calories. You have many choices: lentils, chickpeas, clack beans, pinto beans and white beans.

Herbs and Spices

Use fresh or dried herbs and spices to season your food and enhance the flavors. You will not need to use salt or unhealthy fats to make your food tasty. Garlic, mint, cumin, coriander, parsley, basil, oregano, cilantro and pepper are good choices.

Don’t forget the garlic – a favorite in the Mediterranean Region.

Red Wine

Mediterranean Diet
Image by karandaev

I know this isn’t one of the categories – and is optional on the diet. But if you enjoy good red wine, a glass each evening is encouraged (one for women and no more than two for men).

That pretty much sums it up. The diet is primarily focused on fresh fruits, vegetables, olive oil, and seafood with limited poultry and practically no red meat plus minimal sweets – all good reasons why it is so healthy.

Shop wisely and ENJOY!

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Why Choose the Mediterranean Diet

Why choose the Mediterranean Diet? The answer is quite simple. You eat lots of fruits and vegetables with olive oil and feta cheese, plus red wine, hard cheese, salads, garlic, nuts and seeds, plus lots of fish. What can be better than that?

Explaining the Mediterranean Diet
Image by karandaev

If you are unfamiliar with this diet, it may seem completely counter-intuitive when you think about dieting for weight loss.

Of course, eating fruits, vegetables and lots of salad, even fish makes sense; but how can adding fats (even healthy fats) and wine help you lose weight?  Also, when you read about the diet, there are no restrictions in quantities of food that you can eat.  Strange . . . right?

Let’s take a closer look to see exactly how this diet works.

The Origin

Unlike most of the popular (or fad) diets that are rampant on the Internet and through all types of media, the Mediterranean Diet was not created to sell a book or to make the author famous.

It is simply a natural diet eaten by people who live in Mediterranean countries. That alone makes it far more appealing than an extreme fad diet created by some unknown doctor, nutritionist, or health “expert” with specific (sometimes unusual) recommendations or restrictions that most of them include.

I love this quote from the NIH (National Institute of Health), “Mediterranean tradition offers a cuisine rich in colours, aromas and memories, which support the taste and the spirit of those who live in harmony with nature.”

Unfortunately, for some time, there were many who did not consider this a healthy diet primarily because of the olive oil and the wine, which are major components of the diet.  It wasn’t until some of the “experts” began studying statistics regarding the health of people who lived in the regions where the diet originated.

They quickly found the population had longer lifespans and a much lower incidence of  heart disease, diabetes and cancer!

The Science behind the Phenomenon

What is really going on?  It is not so strange when you take a close look. First – people in the Mediterranean enjoy eating more than most Western cultures like the U.S. and the U.K.

Sadly, the Western cultures see  preparation of meals and the necessity of eating are seen as more of an inconvenience than something to enjoy.  The majority of us eat to live – to fuel our bodies, nothing more.

We eat quickly with no thought about what we are eating – much of it extremely unhealthy. We eat large quantities of  junk food like Big Gulps, candy, cookies, potato chips . . . anything that can be purchased, opened, and gobbled, or chugged down.

It is no wonder so many people have serious health problems and that as a society we are on the verge of a pandemic of obesity

Delicious, Nutritious Food

In direct contrast to the way many Americans eat, the people of the Mediterranean region enjoy eating. They take the time to create and savour delicious dishes made from fresh fruits, vegetables, lots of fish and delicious cheese – cooked or topped with olive oil (not butter) and served with whole grain bread and red wine. That sounds like a great way to live!

It spite of what we have heard for years, fats are not bad for us. In fact, our bodies need some fat and healthy fats are good for us. When they are eaten with fruits and vegetables they actually help absorb the nutrients more easily.

When people embrace the Mediterranean way of eating, they learn to eat natural foods that strengthen and nourish their bodies – and – they learn to truly appreciate what they are eating. More time is taken to prepare and serve the food and it is eaten with much greater relish – all of which has a huge impact on health and well-being.

To me, it sounds like something everyone should incorporate into their lifestyle!  I challenge you to give it a try very soon. You have nothing to lose (except weight) and everything to gain

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Start Clean Eating on a Budget

Last week we talked about healthy eating on a budget. Today I want to take it a step further and focus on how to start clean eating on a budget.  It is very similar with just a couple of extra steps.

Clean eating focuses on fresh ingredients, no processed foods, and eating good foods as close to nature as possible such as: fruits, vegetables, whole grains, cage-free eggs, grass-fed beef and grain-fed poultry, and raw milk (if possible) to your diet.

Some of these may seem like a burden when you are on a small food budget, but with the tips below, you can eat clean and stay within your budget. I am sure you will recognize some from the previous post; but read through there is extra information that applies specifically to clean eating.

Buy In-season Produce

A major component of clean eating is buying fresh produce rather than canned fruits and vegetables. Frozen produce is OK; but, if in-season fruit is available, it is always better to choose that. Buy in bulk, and freeze it yourself.

Use Google to help you search for seasonal produce in your area. When you can buy it from a Farmer’s Market, or even directly from the farmers, it will be less expensive. My next choice is SPOUTS Farmer’s Marker, if there is one near you. Those sources will probably be the least expensive.

For example:  you may be able to buy strawberries, peaches, and nectarines very inexpensively in the summer and find that squash is a better buy in the fall.  Always buy extra when the price is right and freeze the leftovers

Don’t Worry About Superfoods

When you first start reading about clean eating, you may find “experts” expounding the importance of certain superfoods that you should start eating. The reality is – they are nutritious and excellent additions to your diet; but, you don’t have to eat them just start a clean eating.

If you cannot afford to add chia seeds of flax seeds to every smoothie or eat a pomegranate each morning, don’t worry about it. Buy the clean foods you can afford and eat those – you will be doing just fine.

I have been on a clean eating diet for almost a year and have never purchased chia seeds.

Eat Less Meat

It is important to have a good amount of grass-fed, organic lean meat in your diet; however, it is a little more expensive than other options. To help when you are on a budget, remember: it does not have to be the main dish all the time.  You can cut back on the amount of meat you eat by using it as an ingredient in a salad, a casserole, or a stir-fry.

Learn to cook with more vegetables and grains as primary ingredients in your meals.  You may even want to learn to cook vegetarian dishes and serve those on alternate days.  There are wonderful recipes available that you can try. Check out The Healthy Diet Cookbook for some tasty choices.

As noted before, you can also use chicken, fish, eggs, cheese, nuts and seeds to add protein to your meals. Beef is good, but it is not the only choice.

Be Smart When it Comes to Buying Organic

Start Clean Eating on a Budget
Image by elenaphoto

Everything you eat does not have to be organic on a clean eating diet.  You just need to know which foods and ingredients should be organic and avoid the extra unnecessary cost of buying the ones that are perfectly fine from the regular bins.

The items that should always be organic, if at all possible are:

  • Meat
  • Dairy
  • Grapes
  • Apples
  • Blueberries
  • Strawberries
  • Nectarines
  • Peaches
  • Cherry Tomatoes
  • Corn
  • Cucumbers
  • Snap Peas
  • Celery
  • Hot Peppers and Sweet Bell Peppers
  • Leafy Greens: Lettuce, Green Collards and Kale
  • Spinach
  • Potatoes
  • Soy

It seems like a lot, but all of those listed are fairly easy to find in organic bins and there is not always a huge cost difference. There are a many others you can buy from the conventional bins and be OK – especially items that can be peeled easily – carrots, beets, plums, mangoes, papayas, bananas, oranges, etc.

By following these four easy tips, you will be well on your way to eating clean and sticking to your budget.

Remember planning your meals a week in advance will help you buy only food items you need and will use within the week. And . . . once your list is made, always check your pantry and fridge before you shop so you don’t buy duplicates and end up wasting food.

Clean eating is good for you – for your family – and for the environment.  Join the trend today – start clean eating on a budget, and live a longer, healthier life.

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Is Clean Eating Expensive?

One reason (or excuse) that people use when deciding NOT to try a clean eating diet is the cost. Is clean eating expensive? Fact or fiction? It does not have to be.

Everyone has felt the budget pinch when it comes to the rise in grocery costs over the past few years. It could be difficult to find an extra $100 in the budget to spend on healthy food, if it were really necessary.

There are several things  you can do that will help overcome that excuse. Let’s take a look at them:

Eat Seasonal Foods

Learn when foods are harvested and buy produce that is “in season.” It is not only less expensive, but it gives you a nice variety of foods for your table though out the year, rather than eating the same dishes over and over.

Seasonal foods are less expensive as a rule, whether you buy them at your regular grocery store or the farmer’s market.

Seasonal produce picked at its prime is much better than cold storage produce that is picked early and shipped long distances. Freshly picked fruits and vegetables also taste better and provide more nutrients that your body needs.

Buy in Bulk

This does not work well when buying for one, but if you have a family, it is a smart choice. You can purchase staple foods like brown rice, quinoa, whole grain flour, and even dried beans and peas in bulk.

See what your local grocery stores have to offer. Also, check online prices – sometimes those are better.

Buying these items in bulk makes your weekly shopping trip easier because you have less to buy – and it saves you money.

Cook from Scratch

Over the past couple of decades our society has become so dependent on convenience foods that making dishes from scratch is almost a lost art.

It is not uncommon to spend hard-earned case on sodium-free, organic chicken broth rather than using bones from your chicken dinner to make your own broth. That is a two-for-one process, and you control what is in the broth. It is cheaper and healthier.

It is not difficult to start cooking from scratch. In fact, it is easy to cook your beans, make soups, stews, and salads from scratch.

I challenge you to make at least one new homemade dish every week.

Try your hand at baking bread or biscuits. Try making some homemade barbecue sauce. Not only will you save money, you also have full control over the ingredients. So-o-o-o much better!

Buy from Local Farmers

Fruits and Vegetables - Colors of the Rainbow
Image by Val’s Photos

Go online and find your local farmer’s markets; plus look for farm stores in the area. They are a great source of local produce, diary, and eggs. If you are lucky, you may even find meat. Since there are no shipping costs involved, you will be able to get fresh, high quality food at reasonable prices.

CSA (Community Supported Agriculture) boxes are another excellent source of local fruits and vegetables. You buy a share of a farmer’s produce for the year and end up with a box of assorted fruits and vegetables throughout each growing season.

Go to http://www.localharvest.org/csa/ to learn more and find farms in your area that participate.

Grow Your Own Produce

If you have space in your yard, considering planting a garden. Create you own produce department. Growing lettuce, tomatoes, and  cucumbers is very easy. Depending on your climate, you may want to try melons and strawberries. Or if you don’t have much of a yard, try planting in containers.

You can even grow you own produce when you live in an apartment. Plant an herb garden or grow sprouts.  You can grow spring greens in a pot or bowl in the kitchen window and enjoy a nice bowl of fresh salad every few days.

It is an easy, fun and delicious hobby. Give it a try! You may surprise yourself.

There are a couple of side benefits, as well. It gets you outside and it is a great way to teach your children about where food comes from and what it takes to grow healthy fruits and vegetables that are good for their bodies.

Closing Thought

So – to answer our question: Is clean eating expensive?

The answer: It does not have to be.

Do not let budget constraints prevent you from eating healthier foods.

It is not only doable on a limited budget; it will also save you money in the long run by preventing health care costs that can arise from poor eating habits.

Have fun – stay healthy – and save money by eating clean!