Dieting for Success Making it Happen

July 31, 2017/in Blog, Dieting Advice, Nutritional Consultant

Dieting is far too often approached from the mindset of impending failure. Too many people have tried and failed so many diets in their past that they try the next new diet with the absolute knowledge that they will fail in this attempt as well. Guess what? They will.

Henry Ford once said, “If you think you can or think you can’t you will always be right.” If you think you are going to fail at this diet you are dooming yourself to failure before you even deprive yourself of the first bite.

Think about that before you begin because only a true masochist could find pleasure in perpetuating this vicious cycle without ever stopping to wonder why none of the other diets have worked for you. Henry Ford also said, “Failure is only the opportunity to begin again more intelligently”. In case you were wondering I would say his words are quite profound. Seriously though, if you do not examine the reasons for your failures you are certainly dooming yourself to repeat them and if you are already planning to fail why on earth would you even try?

You are the only person who can take control of your need to eat. You are the only one who can pay attention and notice when you are eating for emotional fulfillment and when you are eating from necessity. You and you alone can get yourself out of your chair and on your feet. You are the only one that can take the responsibility for the condition in which you find yourself. There are medical exceptions but even in these situations if you are trying diet after diet and failing over and over again then you must at some point in time realize that it is quite likely not the diets that aren’t working.

We must all be accountable for our successes and failures in life. It is no different when it comes to dieting. There are few better feelings in the world than for someone to notice and compliment your efforts. If you are very obese unfortunately, it may take a little more time for people to actually notice the weight you’ve lost. Too many men and women give up simply because no one noticed and that is an incredible shame. Give your dieting practices an opportunity to work before you decide they are a failure and you just might surprise yourself with a roaring success.

The truth is far too few people hold themselves accountable to their dieting and weight loss goals. This means that far too many people are giving up without really ever bothering to give it an effort. If you have an issue holding yourself accountable to your dieting plans, perhaps you would do well to diet with a partner. This helps you not only set goals but also to meet and exceed challenges along the way. A partner can also benefit from the partnership as he or she will be challenged and feel the need to perform better than if he or she were dieting alone.

You must hold yourself accountable to your stated dieting and weight loss goals in order to achieve any lasting results. If you have not had dieting success in the past, then perhaps it is time to bring some degree of accountability into the picture and make it happen.

Dieting Without Sacrifice

July 28, 2017/in Blog, Dieting Advice, Nutritional Consultant

So many people view dieting as some sort of cosmic punishment or sacrifice for not having the perfect body. They believe that enjoying food is somehow bad for them, which couldn’t be further from the truth.

If you want to be completely honest with yourself, when it comes to dieting, it isn’t about giving up food or flavor; it’s about discovering new foods and flavors. At least that is what it is for those who truly love food as well as adventure.

There are many spices out there that can make even the blandest of foods a little exciting. Fish and chicken are popular diet foods because they are lean meats. However, adding a little blackening seasoning is a great way to put a little punch in your meal that will make it taste great without packing on the calories of dressing marinades or soaking in butter before broiling. You do not have to stop there. Italian seasoning can also add a little flavor to your kitchen without adding the extra calories that you are working so hard to avoid.

There are all kinds of seasonings that will work well in this instance. Many great seasonings for chicken also make great additions to chicken that will be included in salads for healthier lunches or salad wraps. Grains are good for you when you concentrate on whole grains. They are quite often the primary source of fiber in a diet and you need fiber almost as much as you need water. At any rate, simple things that spice up the same old lunch can have a huge impact on your enjoyment of food.

You can even enjoy the occasional treat when dieting as long as you do so sparingly. The key when dieting is to learn about proper portions and moderate indulgence. You can find all kinds of low sugar or low carb desserts on the market that you can enjoy sparingly. You can even find sugar free or low calorie candy in some cases though you should keep in mind that calories, particularly when it comes to candy you eat unconsciously add up quickly and you must pay close attention to those things you put into your mouth.

My point in all this though is that you do not have to sacrifice flavor in order to diet. You can live without butter; there are many substitutions on the market that are quite remarkable. But seasonings are a great way to add a lot of flavor for a tiny bit of effort on your part. Desserts are also great and you can find many dips and sauces that can be made with fat free or low fat mayonnaise or sour cream in order to cut a few more calories during your dieting process.

These dips and sauces can often make a great substitution, when paired with vegetables, for those chips and dips we love so much and often miss when dieting. Cucumbers, green, red, and yellow peppers, broccoli, and carrot sticks all have a nice little crunch to them that when combined with a good low fat dip can help cure the crave beast for greasy chips that often rears its head when dieting.

If you watch your calories carefully during meals you should be delighted to know that there are many little snack treats that are prepackaged in 100 calorie packs for your enjoyment. This means that you can indulge on occasion in those treats that you love most without sacrificing all your dieting efforts in the process. These snack packs have become one of the best marketing ploys since the invention of diet colas.

We all want the benefits of losing weight and will readily admit that if it were a simple process we’d all be thin. However, having something like these hundred calorie snack packs to carry you through the worst of your cravings can mean the difference between dieting success and failure. They are definitely the difference in the old way of dieting and the new way of dieting without sacrificing flavor.

Free Weight Loss Programs

July 24, 2017/in Blog, Dieting Advice, Nutritional Consultant

The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and healthy.

As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though.

These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins’ New Diet Revolution by Dr. Atkins.

This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict’s Diet by Dr. Heller.

This diet plan advocates low carbohydrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. “Reward” meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor.

Restrains fat intake. One is given a “fat” budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafood is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet.

Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish.

Primarily vegetarian fare and strictly low-fat. Gives the go signal on the “glow” foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and restrict consumption of healthy foods like seafood and lean poultry.

Eat Right for Your Type.

Interesting because it is based on the person’s blood type. recommends plenty of meat for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle.

Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, seafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics.

For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone.

Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers.

High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.

Dieting with a Busy Schedule

July 21, 2017/in Blog, Dieting Advice, Nutritional Consultant

When it comes to dieting many of us find that the number one hindrance to our success is the lack of time to prepare the proper meals and snacks for our dietary needs. It is often much more convenient to throw one thing in the crock pot for the family or resort to the fast food last resort rather than preparing the healthy and nutritious meal that we should be eating.

There are things you can do however that will reduce the temptation to hit the drive thru and keep you on course with your dieting needs. The first of these is a process known as once a week cooking. With this method you cook enough meals to last you a week on one day.

This means that for every night of the week you have a diet friendly meal ready to go. If your entire family is dieting or eating healthier with you, this works for this situation as well. Dieting and incorporating healthier eating habits into the food for your entire family is a great way to set an example for your children will keeping you motivated and removing temptation.

With once a week cooking you freeze the food that won’t be immediately consumed and thaw it the morning you will be eating the food to cook when you arrive home after work or decide it is time for your evening meal. This is a process that works well no matter how many soccer games, dance practices, and band recitals you have on your calendar for the week. You can manage to stick to your diet while having a great meal for your family each and every night of the week.

You should also make sure to have a nice supply and cleaned and cut fruits, vegetables, and salad ingredients in your refrigerator in order to make these dishes readily accessible for quick lunches or snacks. Having these foods readily available will help you resist the temptation to snack on higher calorie prepackaged food while also helping to insure that you have a ready supply of fresh fruits and vegetables to help you get your 5 servings a day.

You should also keep some conveniently packaged yogurt on hand as a good quick and easy dairy product. Sugar free pudding cups are another decent snack for those who need something quick and easy to have on hand. Preparation and planning are essential to successfully meeting your weight loss goals. By preparing as much of the food as possible ahead of time you will never even miss the convenience of those high calorie pre packaged meals and snacks that so many of us survive on when not dieting.

Another time saver is to work your fitness opportunities into the course of your day. Rather than performing one lengthy workout each day, try to find methods of bringing a little fitness activity into the most mundane portions of your day (go stair climbing at lunch, park on the top level of the parking garage and walk down-then up when returning-the stairs), park far away from the door of the supermarket and see if your mall has a walking path that is clearly marked. You’ll be amazed at the hidden opportunities many of us have for exercising during our busy days. The trick is often in discovering the activities rather than the time.

When all is said and done, dieting doesn’t have to be as time consuming as you may think it is. There are all kinds of prepackaged plans for dieters however if that is the choice you feel is best for you. Whether you are going with Lean Cuisine meals, Weight Watchers frozen entrees, Jenny Craig, or the Slim Fast program there are all kinds of opportunities to work dieting and fitness into even the busiest of schedules. When planning your dieting practices be sure to consider the tips and advice mentioned above.

Wonderfully Fit | Nutritional Consulting

Why You Should Choose a Clean Eating Lifestyle

July 11, 2017/in Blog, Clean Eating, Nutritional Consultant

Clean eating is a lifestyle trend that has been growing in popularity over the past few years. Clean eating focuses on whole, unrefined foods rather than pre-cooked or processed alternatives.

The alternatives tend to have much of their nutritional value removed as a result of making them last longer or cost less. Does your diet consist mostly of fast food or instant meals? Here are a few of the thing you can gain by adopting a clean eating lifestyle.

A Healthier Heart

Many whole foods can have a positive impact on your heart health. Nuts are high in heart-healthy nutrients such as vitamin E, omega-3 fatty acids and fiber. Almonds are particularly high in monounsaturated fats, which help lower the levels of bad cholesterol in your blood.

Whole grains such as brown rice, oats, or whole wheat bread are also great sources of fiber, which helps your body to process cholesterol. However you do it, lowering your blood cholesterol levels lowers your risk of heart disease.

Less Risk of Diabetes

Sugar tastes great. Which is unfortunate, because it’s not a healthy part of your diet. Sugar provides what are called “empty calories,” meaning that it offers no nutritional value other than calories.

Regularly eating too much sugar can also cause your body to build up an insulin resistance. This means that your cells are more resistant to insulin’s normal effect of transferring glucose into them from the bloodstream. Insulin resistance can contribute to the development of disorders including metabolic disorder and type II diabetes.

More Energy

Processed foods have a high glycemic index, which means that they are broken down quickly by your body. They give you a sudden, short-term burst of energy due to the spike in your blood glucose levels. However, these sudden bursts also mean sudden declines, which has the potential to leave you feeling sluggish and fatigued.

Clean foods, on the other hand, tend to have a lower glycemic index. This means that they take longer for your body to break down and are a more stable source of energy over a longer period of time.

Expand Your Horizons

When you plan a menu around packaged or pre-prepared meals, you take some of the freedom out of your menu choices. It may not seem like this is the case, since there are so many different flavors and varieties of these packaged meals to choose from. But, there are countless recipes available from sources like cookbooks, cooking magazines and food-related websites. Look for recipes that stick to whole foods as much as possible.

Clean eating is all about getting the nutrients that your body needs without taking in extras which may be harmful. Eating clean can help reduce the risk of kidney damage, heart disease, type II diabetes and a stroke. Whole ingredients may be a bit more expensive, but the resulting health benefits are well worth the extra cost.

What Does It Mean To Eat Clean?

July 10, 2017/in Blog, Clean Eating, Nutritional Consultant

Clean eating diets are a very popular trend these days. They focus on replacing unhealthy processed foods with fresh, whole alternatives. Processed foods have often lost much of their nutritional value in order to make them last longer or taste better. Not only that, they may also contain additives or preservatives that have a negative impact on your health with regular consumption.

Here’s some more info on the clean eating lifestyle, as well as some tips for “cleaning up” your diet if needed.

Who Started Clean Eating?

While the idea of eating whole foods to stay healthy was certainly not new at the time, it gained in popularity in 2007 when the Eat-Clean Diet Book was published by bestselling author and fitness model Tosca Reno. The book detailed the “eat-clean” diet that she stuck to in order to get in shape for a bodybuilding competition. The popularity of the book lead to ten more titles in the Eat-Clean series being published.

Stay Away from Sugar

The first step to take in order to eat a more clean diet is to cut out sugar as much as possible. Regularly eating sugar or foods that contain high-fructose corn syrup can lead to weight gain and diabetes, among other things.

Cutting sugar out of your diet completely won’t be easy. Just about every sweet, processed snack food on the market includes some sugar. But, when you’re in the mood for something sweet, reach for some fruit rather than candy or sweets.

Drink Plenty of Water

When you feel thirsty, water is the healthiest drink to reach for. Try to drink at least two liters of water every day. You may want to buy a reusable water bottle to help encourage you to drink more.

Soda and sports drinks both come with a lot of added sugar (not to mention the acid found in soda, which softens tooth enamel). An occasional glass of fruit or vegetable juice is a healthy drink alternative. Just make sure that you look for juice made from real fruits and vegetables.

Check the Labels

When in doubt about a certain food, check the nutrition facts and ingredient list carefully. Make sure that the bulk of the ingredients listed are whole foods and not artificial or processed. Some foods may say that they are “whole” on the label, but actually only be made in part with clean ingredients.

Also, make sure you pay attention to the serving size. A food’s nutrition facts may not look so bad, but “one serving” usually doesn’t include the whole product.

While there are many different ideas of what exactly encompasses clean eating, the basic principle of skipping processed foods in favor of whole, fresh ones is of great benefit to your body.

Even if processed foods have had nutrients added in to replace what they’ve lost during processing, they are not as healthy as the real, unprocessed versions. Next time you go to the store, try to buy as many of your ingredients as possible from the produce aisle rather than the canned goods aisle. Not only will all of your meals taste better, they’ll also be better for your health.

Ways to Alter Your Favorite Recipes So They Are Clean

July 7, 2017/in Blog, Clean Eating, Nutritional Consultant

If you’re preparing on switching to a clean eating form of living, you may be preoccupied that you is not going to be able to have your favorite meals anymore. But, this isn’t the case.

Here are a couple of tips on how you can alter your favorite recipes to fit in with a clean eating form of living.

Breakfast

If you’re working towards a clean eating form of living, then it’s time to throw out the breakfast foods such as cereals, pastries and microwavable sandwiches. There are clean eating substitutes for most, if not all of your go-to breakfast meals – which are all better for your health than processed foods.

If you enjoy cold breakfast, try swapping your yogurt or cereal for a heart-healthy blend of nuts, fruit and almond milk. Another clean possibility is a aiding of hearty, nutrient-rich oats. Oats are a good source of beta-glucans, and also manganese, magnesium and vitamin B1.

If you choose a cooked breakfast in the morning, look no in addition than the notably versatile egg. Eggs are surely a dietary powerhouse, containing high quality proteins, all 9 essential amino acids and varying numbers of essential supplements and minerals.

One egg contains 70 calories and at around 20 cents per egg, it’s complicated to find foods comparable to how inexpensive and nutrient-dense eggs are. maybe the what is best, eggs can be elaborated and eaten with just about any vegetable or meat. There are countless breakfast egg recipes, making them ideal for people who like to change their every day routines.

Lunch

Popular lunch go-to’s such as sandwiches and salads can be simply modified for a clean eating form of living. Salads are an ideal lunch possibility, but you may require to make changes to your favorites to fit in with clean eating.

One important circumstance is the kind of dressing you use. If your dressing contains processed ingredients, then it’s time to start building your own from scratch. Balsamic vinegar is the foundation for multiple healthy salad dressings. They are quite easy to make and extremely delicious.

For sandwiches, the kind of bread you use can make or break your clean eating diet. It’s vital to use a nutritious bread such as whole wheat and hold on away from white bread. what is better, you can cut bread out exhaustively and enjoy lettuce or cabbage wraps for lunch. It may take a couple of time getting used to having sandwiches without bread, but they are just as delicious.

Dinner

You may think that altering your favorite dinner recipes might be complicated, principally if they’re staples in your household. though, most modifications are actually very basic and a couple of even indistinguishable.

For example, pasta lovers can take comfort in knowing that pasta is yet on the menu for clean eating as long as organic wheat pasta is used. There are multiple clean eating variations of the classic hamburger, using lean meats such as turkey or chicken in place of area beef, or a mash of different forms of beans or candy potato.

When it comes to placing together a clean eating menu, a key concern is the ingredients that you use. You can make clean versions of multiple dishes simply by utilizing organic, fresh ingredients in preference to canned or processed ones. This basic switch is the first step to a healthier diet. Why not get on it today?

Tips for Making Smarter Choices When Eating Meat

July 6, 2017/in Blog, Clean Eating, Nutritional Consultant

For a many people, meat is a key part of their every day dinner menu that they just won’t surrender. Interestingly sufficient, the USDA lately found that beef and pork consumption in the U.S. has decreased over the recent decade. though, the U.S. is yet among the countries with the highest rate of meat consumption in the world.

With meat being such a principal part of our diet, it’s crucial to keep your health and well-being in mind while preparing your meals. Here are a few decisions you can make to work toward a smarter, healthier diet.

Don’t Ignore Veggies

When you’re eating delicious burgers or fried chicken, it’s easy for fruits and veggies to slip your mind. Try to include these in your meals as often as probable. One of the easiest ways you can do this is to come to a salad to go with dinner. Salad is a extremely versatile side and you can assimilate fruits, veggies, dressing, and just about whatever else that you need into them.

Go for Grass-Fed Beef

Many beef cows are fed grain daily. But, grass is the natural bovine food source. Studies have shown that meat from cows that have eaten grass brings more nutrients than from cows who are fed grain, including vitamin A, vitamin B, and omega-3 fatty acids. if truth be told, grass-fed beef has been known to contain up to 5 times the omega-3’s of grain-fed beef. Grass-fed beef additionally contains more conjugated linoleic acid, a fatty acid which actually assists to reduce body fat.

Add a Few Eggs

Eggs are one of the healthiest foods you can consume. They provide you with nutrients such as vitamin D and B12, which assists to lower your risk of heart disease. But, don’t limit yourself to breakfast when we talk about incorporating more of them into your diet. Poached or hard-boiled eggs go marvelous in a salad at lunch or dinner. Just be sure not to overdo it, principally if you have high cholesterol or diabetes.

Keep Sodium Levels Low

Most foods contain a few amount of sodium, although for numerous it’s not sufficient to have a significant end result on the body. Meats, specifically ham and shellfish, have the highest natural sodium contents. in spite of this, the principal contributor of sodium in your diet is probable salt.

Many people add salt to the majority of their meals, meaning a diet that is much higher in sodium. recapture, eating too much sodium through a prolonged period can conduct to heart or liver complications. Meat could be a perfectly healthy addition to any diet habit. It’s one of the absolute sources of protein accessible and also brings essential nutrients such as iron, selenium and zinc. But, like with any food, it’s crucial to take nutritional value into suggestion while preparing a menu.

Always try to prepare reasonably sized servings and to include a diverse mix of different food groups in every dish. This will ensure that you consume balanced meals that provide all the things that your body requires for a long, healthy life.

The Impact Sugar and Salt Have on Your Body and Life

July 5, 2017/in Blog, Clean Eating, Nutritional Consultant

The one thing that sugar and salt have most in common is that they taste good with a huge variety of different foods. Unfortunately, both of them are also difficult to consume in moderation.

Even if you avoid sugary sweets and salty snack foods, salt and sugar can both find their way into your diet as a part of the recipes that you prepare. What sort of harm can sugar and salt cause to your body? Here are just a few of the reasons that you should really try to cut down.

Too Much Salt Raises Blood Pressure

Salt is the average American’s main source of sodium, a dietary mineral that the body needs. Sodium helps with muscle function, as well as maintaining the fluid balance in your body. However, if your kidneys aren’t able to keep up with the amount of sodium you consume, your body retains water in order to help dilute it.

Why is this bad? Much of this fluid is then pulled into your blood vessels, which increases your blood volume and creates more pressure within the vessels. Increased blood pressure also increases your risk of heart attack or stroke.

Excessive Sodium Causes Kidney Damage

High blood pressure isn’t the only problem caused by the strain that excessive sodium puts on your kidneys. Processing all of this sodium can also take its toll on them, resulting in a loss of function. A high-sodium diet could also make you more likely to experience kidney stones.

Too Much Sugar Could Lead to Liver Disease

When you eat sugar, your body breaks it down into fructose and glucose. Glucose is naturally found in your body, as well as in every other living thing. Fructose, on the other hand, is not produced by your body. All of the fructose that you take in has to be processed, by your liver. And, if your liver is overloaded, it turns excess fructose into fat. This can lead to a condition called non-alcoholic fatty liver disease, which could in turn lead to cancer of the liver.

Sugar and Insulin Resistance

Insulin is a hormone produced by your body, and it’s essential in processing glucose. It is what allows the glucose in your bloodstream to enter your cells so that they can utilize them for energy. But, in a diet that is high in sugar, insulin isn’t as effective as it should be. Your cells build a sort of resistance to it and your body therefore needs more in order to function. This growing insulin resistance is a primary cause of diseases such as diabetes and cardiovascular disease.

Trying to cut down on salt or sugar is tough! But, doing so can prevent serious damage to your body. Make sure you check the nutrition facts on everything you eat and keep salt and sugar consumption down to a minimum. The impact on your health will be well worth the effort.

Sample Weekly Meal Plan for a Clean Eating Lifestyle

June 30, 2017/in Blog, Clean Eating, Nutritional Consultant

Looking for a sample meal plan to help you get started on a clean eating lifestyle? Here’s a week’s worth of great, clean meal ideas that you can try at home.

Day 1

Breakfast: Poached egg with marinara – Use homemade marinara to avoid the processed stuff in jars.

Lunch: Chicken salad and pita – Greek yogurt is used in place of mayonnaise to fit in with clean eating guidelines.

Dinner: Black bean burgers – Use whole grain or whole wheat buns. Add a dash of cayenne for a little kick.

Day 2

Breakfast: Green protein smoothie – You can use your favorite leafy greens for this recipe. Blend in fruit for added sweetness.

Lunch: Veggie sandwich – Use whole grain or whole wheat bread and several types of veggies such as bean sprouts, tomatoes, avocados, cucumbers and your favorite type of leaf lettuce.

Dinner: Roasted salmon and kale with rice – Squeeze a lemon wedge over salmon and rice for a fresh pop of citrus.

Day 3

Breakfast: Chia breakfast pudding – You can find many variations of pudding to fit your taste, some of which include fruit, oatmeal or peanut butter.

Lunch: Lettuce wraps/lettuce cups – Look for one of the many delicious and easy Asian-inspired dishes.

Dinner: Pasta with olives, tomatoes and goat cheese – Long noodles are ideal for this recipe. Be sure to use whole grain or whole wheat pasta.

Day 4

Breakfast: Egg in a basket – A very simple and delicious way to incorporate veggies. You can use squash, bell peppers, or even potatoes.

Lunch: Superfood smoothie – Blend a variety of berries, leafy greens, greek yogurt and your choice of fruit juice for a sweet and healthy treat.

Dinner: Stir fry – Rice and veggies such as mushrooms, broccoli, carrots and sugar snap peas sautéed and tossed together. May incorporate your choice of lean protein or tofu.

Day 5

Breakfast: Breakfast cookies or bars – Grind oats in a food processor and mix with your choice of fruits and nuts. Flax-seed is optional as well as types of spice such as cinnamon or nutmeg.

Lunch: Burrito wraps – Beans, rice and spinach or kale wrapped up in a warm tortilla.

Dinner: Quinoa chicken – Bake chicken breast with your favorite seasonings, slice and serve on top of a bed of quinoa. Use a lemon wedge for a citrus boost.

Day 6

Breakfast: Veggie frittata – Zucchini, onions and bell peppers are roasted and then baked in an egg and cheese mixture. You can use your favorite veggies.

Lunch: Spinach salad – A very delicious and versatile salad. May incorporate fruits such as raspberries or dried cranberries sweetened in fruit juice.

Dinner: Sweet potato skillet – Sweet potato sautéed in Tex-Mex inspired flavors with beans and tomatoes, or served with a ground lean protein such as turkey.

Day 7

Breakfast: Warm oats – A very filling meal of oats cooked with your choice of fruit. To sweeten, use pure organic honey or pure maple syrup.

Lunch: Tuna salad – Incorporate Mediterranean flavors in your dish with olives and artichoke hearts. Serve on whole grain or whole wheat bread or crackers.

Dinner: Shrimp or chicken kebabs with veggies – Grill a lean protein on skewers with veggies such as zucchini, bell peppers and grape tomatoes.

Clean eating has never sounded so good. If you’ve been thinking that eating this way is drab and boring, think again. Let the healthy yumminess begin!

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