Clean Eating {step 7} Whole Food Supplements

 

Our immune system is dependent on an adequate daily intake of a variety of essential nutrients – AND – most of us do not get all of those nutrients from diet alone.

After several weeks in our beginners series, we have been implementing some healthy swaps by now in our grocery trips and meal planning as well as adding in more water and veggies.  Like I have said before, just make ONE change at a time if it feels overwhelming to you.

This week we are talking about adding in whole food supplements. 

clean eating whole food supplements

 

I recommend starting with a multivitamin.   

 

Nothing replaces a healthy clean eating diet.  We absolutely get the nutrients we need from real, whole foods.

 

With that said, my family and I have been making changes right along with you!  However, I know that even with all of our clean choices, we are not eating perfectly.  I want to make sure that our family is getting the the right amount of nutrients that whole food gives us but I know I don’t hit it all.

 

I would guess that is true for most of us.

 

How do you know if your supplement choice is ‘clean’?

Not all supplements are created equal.  The reason some believe supplements don’t work, is because, honestly,  some don’t.  Many choices on the market are synthetic (man-made) or they start out natural and then are heat processed.  While these choices certainly won’t hurt you, they definitely won’t help either.  Why spend your money on nutrients that never get delivered to your body? 

Read the label.  Artificial flavors and colors are not nutritious and should not be in a vitamin. 

Test the purity.  A super simple test that you can do at home right now is to put your vitamin in a small bowl of lukewarm water.  If it dissolves completely within 30 min then you can be assured it is dissolving in your body.  Another thing to look for is ‘stuff’ floating to the top of the water.  Those could be what’s called, fillers. Yuck!  I don’t want that stuff in my body. 

Look at the this visual to understand the difference.

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For our family, we trust the Shaklee brand.  I know that they use raw ingredients, no artificial ingredients and no preservatives.  Both my husband and I as well as my 2 teen boys take the Vita Lea multivitamin.  Plus adding this to our diet helps keep our immune system healthy and therefore, we are sick less.  My boys have each only been sick with a minor cold once this whole school year.  They are surrounded by kids missing school due to illness and that is just not happening with us. 

vita lea

I also really like this video called Why Supplement.

Do you supplement?  Have you tested your vitamin before?  Do you feel better with it?

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*** be sure to email me at claireshealthyhome(at)gmail(dot)com to get my latest Shaklee special

 

 

Tomato, Cucumber + Avocado Salad

I have been focusing on clean eating for the past month and have been learning new healthy recipes.  This salad has quickly become one of my favorites!  It is super easy to make, uses raw food and gives just enough protein to fill me up.

tomato cucumber avocado salad

I have had it several days in a row this past week while I have been detoxing because I love it so much.

Hope you enjoy it as much as I do!

Recipe:

  • cut up one cucumber
  • slice one avocado
  • cut in half about 1 cup of cherry tomatoes
  • mix together
  • drizzle with freshly squeezed lemon juice
  • sprinkle with sea salt

 

Clean Eating {step 5} Swap White for Wheat (and other healthy grains)

We are halfway through our Clean Eating for Beginners series!  If you have been following along and focused on just one healthy swap a week you have implemented 4 clean eating solutions.  Personally, I have added in a ton more fruits and veggies to our families meals and snacks, given up soda, started using organic sugar and local honey and stopped using vegetable oil.  I feel pretty good about it so far! 

[ To find the whole series, start HERE

This week we are talking about healthy grains.

I have been told and read that white bread and flour is one of the worst things you can put into your body.  Uh oh.  Guilty of that in our house.  Honestly, this will be a tough one in our house because my teen boys are so used to white bread.  However, there are a few beginner clean eating solutions we can implement and take our baby steps there. 

In the past, I have purchased and used white bleached flour to use for baking.  Now that I know that is definitely not a clean choice, I searched for solutions.

clean eating for beginners step 5

 

Here is what I learned :

Organic grains are best!  If you can’t swing organic grains, then look for whole grains with few or no additives.

Unbleached wheat flour is a better choice.  I like King’s Arthur or Trader Joe’s or Bob’s Red Mill.

Sprouted wheat is best for breads.  Ezekia 4:9 is a good brand. Trader Joe’s has some great options as well.  Your next best is to again look for whole grains with few or no additives.

Ditch the crackers.  We really don’t need these, but if you are like us, you like them every once in awhile for dips and easy kid snacking.  Opt for a multigrain or whole wheat cracker. 

These are good from Trader Joes

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Clean Grain Choices :

  • Wheat flour
  • Brown rice
  • Pasta (with recognizable ingredients)
  • Couscous
  • Quinoa
  • Barley

 

Clean Gluten Free Choices :

  • Coconut flour.  I have baked a few things with it and we love it!
  • Bob’s Red Mill gluten free flour
  • Udi’s [bread, rolls, etc]

 

 

What is your experience with white and wheat flour?  Have you tried any of these clean grain choices?  What will be your first Clean Eating Swap this week?

Join our Healthy Mama. Happy Life private community for even more tips on clean eating.

healthy mama happy life

Clean Eating {step 4} Oils, Salt + Seasonings

I have found that by just making one healthy swap in our food choices a week is really easy for our family.  If I do it for a year, that is 52 clean eating swaps!  That is amazing to me.  Already we have added in more fresh veggies and fruit (step 1) to our snacks and meals.  We are drinking more water and no pop (step 2).  Last week for Thanksgiving, I used maple syrup (step 3) for our sweet potatoes instead of brown sugar and made a pumpkin bread with honey and coconut flour. 

I am learning all of this right along with you, so I am sure I am not covering everything.  But that is why I am focusing on just the basics for beginners.

This week we are focusing on the types of oils we use for cooking and baking.  Also clean salt and seasonings.

clean eating for beginners step 4 oils

Not Clean-approved oils ::

canola oil

corn oil

vegetable oil

soybean oil. 

I am sure there are others but I think these are the most common.

Vegetable oil has been a staple in our house. I thought it was our only choice when baking.  I have learned that is simply not true.  You can replace it with organic applesauce with equal measurements.

Clean Oils ::

Coconut oil 

Let me just start by saying that I have fallen in love with coconut oil!  If you are not using it yet, this is what I would recommend for this week.

Coconut oil has so many health benefits and is much healthier for you to use when baking. 

I use it to make our stove top popcorn, for baking, and sauteing veggies.  So yummy!

Olive Oil 

Virgin is best to use on high heat for stir fry or sauteing. Extra Virgin is great for dressings or marinade.

Grapeseed Oil

This has a high flash point so it is safe for sauteing, baking or frying.

Reading the label.  If it has words like refined or hydrogenated then it is not clean eating approved.

Salt and Seasoning ::

Celtic Sea Salt

This is an unrefined salt that contains the clean minerals your body needs. Refined or table salt is not good for you. 

Seasoning

The Gracious Pantry has a great clean recipe for an all purpose seasoning and taco seasoning.

Again, read your labels and avoid anything with MSG in it. 

 

So, what do you think you will change this week?  Will it be the coconut oil?

Do you have any to add to the approved or not approved list?  Let me know!

 

5 day natural detox

5 Day Natural Detox

5 day natural detox

The 5 day natural detox is designed to reboot your body.  

It rejuvenates, energizes and removes the toxic junk from your body.  It gives you a kick start to clean eating and/or losing fat.

Reset your cravings, feel energized and maybe even lose a few pounds without going hungry, workouts or cooking.

It is natural, safe and it works.

I am personally a big fan of cleaning out once in awhile.  No one is a perfect eater, so this is a great time to start fresh!

You may have heard my story of life after cancer and how I am building my healthy mama story with clean eating and clean home swaps.  I have purposed to make some swaps in our food choices to help our family switch to more clean eating.  I remember when I swapped soda for water that it took awhile to rid my body of the toxic junk I put into my body from that. 

This detox helps my body let go of the junk it wants to hold on to.  This is NOT about starving yourself.  You will get enough calories and nutrition and food to properly fuel your body and reset it from the junk.

Benefits of a detox:

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A typical day looks like this:

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Here’s what others are saying from our previous detox challenge groups…..

 

 Down 5lbs and 1″ off my waist. The detox was hard but I stuck to it!! Having this group kept me accountable and on track! I am still shocked that I was able to stay away from sugar, mostly pepsi!! for 5 days. I plan to stick with eating lots of veggies and drinking lots of water. I am going to try very hard at keeping sugar out of my diet. I will most definitely do the next detox in December.   ~ Melissa

 

Down 5 lbs as well…yeah. It was a great experience….I now know I can do it, I don’t need the cheetos after the boys go to bed!! Will definitely be interested in the december detox!   ~ Shelley

 

6 lbs down this morning. I feel pretty good! skin is more clear and I am not as achy. I am not craving sugar as much Thank the Lord, especially after eating Halloween candy! I plan on staying off of candy and having 1 shake a day plus 2 clean meals and a few healthy snacks per day. Thanks for the support!      ~ Jenifer

 

I didn’t have the headaches or cravings some people experienced. I didn’t always feel great physically, but emotionally it was the best week I’ve had in a long time. Biggest accomplishment is that I did it – I started it and I finished. Bonus is that I lost 7 pounds and feel like I have a bunch of new friends too.  Thanks to this week I am now down 36 pounds in the last two months. I have a long way to go to reach my goal, but for the first time feel confident I can do it without any medical intervention. I will continue clean eating along with some Shaklee smoothies and energizing tea and supplements.   ~ Elaine

Down 7 pounds, new friends and a more healthy lifestyle.   ~ Carol

 

Down 5 lbs. I made creative salads and snacks were carrots, celery, grapes, apples and tomatoes. I really love all those things so that part wasn’t hard. I am going to continue on with my shakes and now it will be easier to do. I really feel great.     ~ Ginger

 

I didn’t find the week too hard in that I had no sugar cravings and didn’t really miss my diet Pepsi.  I’m down 6lbs and looking forward to continuing with the 180 after this.   ~ Jennifer

 

This was my second detox. It went smoother knowing what to expect. I lost 3 lbs my pants are looser and my energy is through the roof!!    ~ Selena

 

This week was definitely a change in attitude towards food all around! I wasn’t cravings sugar in the least but really wanted cooked food! I also rekindled a love for veggies I had lost somewhere in the past few years! I actually woke up wanting my lemon water and some cucumbers! I plan on continuing with the 180 turnaround plan because I had such great success with the detox! I lost a total 9 lbs and 7 inches around my body! I’ve tried everything including hiring a personal trainer to help me lose weight in the past and never saw results like this!   ~  Christina

 

This week was eye opening. I am down 6lbs but my clothes fit better including my shoes(dress shoes i work at a bank). I feel super energetic.  ~  Hilary

 

This was a great week. I was never starving or felt deprived. If I got hungry I ate some veggies. I have no sugar cravings, I lost 4.2 lbs, and have lots of energy. This was just what I needed to kickstart a healthier holiday season! Oh and I think it has helped me to readjust my portion sizes post breastfeeding, I was eating a ton even after I stopped because that’s what I was used to. I’m glad to get a fresh start.      ~ Alex

 

Lost 5 pounds, but what I love the most was it cleaned my head! Slept easier, worried less, anxiety quieted, glad I did it!   ~ Rachel

When you order your kit, you will get access to our private online facebook group.  It includes a grocery and snack list, tips to stay on track and a support community to answer your questions and encourage you.

Reset Kits: Choose one

Essentials (raw plan protein + multivitamin + fish oil)

Foundations (raw plant protein + nutrition strip [multi, fish oil, probiotic, b, c, e, d + much more!] )

DETOX add in options:

Natural Energy Tea

Herblax

Alfalfa

Liver DTX

Order your detox kit to join us!

email me at claireshealthyhome(at)gmail.com with any questions

OR find me on facebook and message me there. 

Here’s to a healthy body, 

Claire 🙂

 

 

 

 

Clean Eating Step 3 : Swap refined sugar for natural sweeteners

Welcome to step 3 of our Clean Eating for Beginners series. 

clean eating natural sweeteners

[If you need to catch up, read step 1 and step 2.] 

This week we are learning about natural sweeteners.  

It can be super easy to tweak your baking recipes and substitute the refined white sugar for something else. 

But first, let’s talk about WHY you would want to do this.

1. Sugar is addictive.

2. Sugar can contribute to health problems like weight gain, diabetes and higher cholesterol levels.

3. Sugar makes your body feel sluggish and tired.

Once you cut out the white stuff, you will be amazed at how sweet real fruits and veggies taste and how good you feel!

There is SO much more information about sugar.  More than I could write about.  Just turn to Mr. Google if you want more facts. 

For this step, I want to focus on a few more natural and better choices we have when it comes to sweetening stuff. 

Here are a few that I recommend.

You can find these natural solutions at your local grocery store in the natural section or at places like Trader Joe’s (my favorite).

natural sweeteners

Raw Local Honey :

Honey is about 53 percent fructose2, but is completely natural in its raw form and has many health benefits when used in moderation, including as many antioxidants as spinach.

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Stevia :

Stevia is a highly sweet herb derived from the leaf of the South American stevia plant, which is completely safe (in its natural form).

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Organic Sugar :

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Sucralose (Splenda) is NOT a sugar, despite its sugar-like name and deceptive marketing slogan, “made from sugar.” It’s a chlorinated artificial sweetener in line with aspartame and saccharin, with detrimental health effects to match.  It is completely ‘fake’ and should be avoided at all costs!

When buying food products and reading labels, is to eliminate all foods that have any of these sugars in the first 5 ingredients :

barley malt, cane juice, concentrated fruit juice, corn syrup, date sugar, dextrose, fructose, galactose, glycogen, glucose, honey, invert sugar, lactose, maltodextrin, maltose, mannitol, maple syrup, molasses, rice syrup, sorbitol, sorghum, sucanat, sucrose, sugar, turbinato, washed cane crystals, xylitol. 

Not all of these sugars are ‘bad’ per say, but it may have too much in a product and therefore not the best choice.

With all this information, you may be feeling overwhelmed.  You might be saying ‘where do I start’? 

This is a clean eating for beginners series so let’s keep it simple.

1. Eliminating all artificial sweeteners is a great first step!  splenda, sweet n low, equal, etc.

2. Eliminate high fructose corn syrup (HFCS).  Check your food labels. 

3. Next swap ‘the white stuff’ for the natural.  Find local honey.  Find organic sugars.

 

Any other tips?  Share them in the comments or in our Healthy Mama group.

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Clean Eating {step 2} Swap Soda for Water

The next step I recommend for Clean Eating for Beginners is to drink water instead of soda or other sugary drinks.  You can do it!

[go here to check out step one]

clean eating step 2 swap soda for water

Two years ago I gave up all soda.  I was totally addicted and had to have it every day.  One day, I just decided that I needed to stop.  I knew it was full of chemicals and I just wanted to eliminate it from my diet.  It was another ‘get healthy’ step for me after my time with cancer. 

And I’m not gonna lie…. it was hard at first! 

But I stuck with it and after the first 3 days, the headaches went away.  After a week, I stopped craving it.  Six months later, it tasted terrible to me! 

It can take awhile to detox your body from the artificial sweeteners, flavors and chemicals in soda and pop and then you feel so.much.better.

 

7 effects of soda

Next take a look at your juices and sports drinks. Read the labels!  Most of them are chock full of sugar and chemicals.  You don’t need them.  Your kids don’t need them.  Really.  Pure water fuels them properly.  Think of the money you could save?!  If you have a sports or fitness champion in the family (or you) I recommend drinking a hydration drink that is artificial free.  They can be hard to find but I like this one to keep on hand.

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I swapped the soda for water.  Water is SO good for you! 

Check these 5 advantages below.

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Making your own natural flavor infused water is super easy too!

I got this pitcher at Target and can fill it with lemons, limes, cucumbers or strawberries and it tastes really refreshing. This one is 85 oz and I try to drink that much everyday! We are blessed with an RO water system in our house, but when we travel, especially road trips, I filter my water through this pitcher because it’s the only one that removes toxins AND lead.

A good rule to follow is to drink half of your body weight daily.

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You can make your own lemonade too by squeezing fresh lemons and adding stevia, a natural sweeter.

I also swapped the nasty caffeine choice of soda for natural caffeine.  Green tea is a great choice!  Full of benefits and you don’t have a crash afterward.  My favorite is this one because I know it doesn’t have any artificial additives.  I drink it hot and iced.  My usual plan is one hot cup in the morning and one iced in the afternoon for a natural ‘pick me up’.

For more water tips read this post : Drink More Water

How much water do you drink daily?  Make the swap to water today and let me know how it goes for you in the comments 🙂

Get Clean Water Pitcher

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Naturally Wash and Prepare Fruit and Veggies

I grocery shop weekly and then take an hour to wash and chop the fruit and veggies so it simplifies my week of meals and snacks.  I like to really load up on the fresh stuff.  For a list of the Clean 15 and Dirty Dozen go here.

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When I get home from the store, this is my best time to start washing and chopping.  You can buy veggie wash at the store, but be sure to read your labels!  Some have added chemicals and this totally defeats the purpose.  I use this natural cleaner to wash mine in because I know that it is organic (made with corn and coconut oil) and it is super inexpensive.  I save so much money with this cleaner because of it’s MANY uses.

natural veggie wash

Here is how I wash mine:

natural fruit and veggie wash

First wash your sink.

Next fill up with cool water and squirt a 1/4 tsp of natural cleaner.

Let it soak for 5 min.

Drain, rinse and dry.

 

Since purposing to add more real fruit and veggies in our diet, I have found a great little tweak in our snacking that helps a ton with getting my kids (um…and hubby) to eat more fresh stuff. 

Every afternoon after school and up until dinner, I set out a plate of cut up fruit and veggies.  Trust me.  This works. 

If you cut it up, they will eat it! 

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They can easily grab a piece to munch on, especially when I am cooking dinner. 

Another fruit trick is to make protein smoothees and load ‘em up with fruit.  After chopping some, I freeze them to easily throw in the smoothees.  I can even sneak spinach in and they can’t tell.  shhhhh….

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We also love fries here.  So we have homemade carrot and potato fries here several nights a week with dinner. So much more healthy than drive through or frozen.  And it will save you money too!

clean eating recipes sweet potatoes

Clean Eating Recipe: Sweet Potatoes

I totally LOVE sweet potatoes!  You can buy them frozen BUT if you make your own you are not only saving money, you know what’s in them.  Our Clean Eating for Beginners group is focused on step one this week….  adding in real fruit and veggies to every meal.

 

I like to get a bag of these organic sweet potatoes from Costco.  They are $7.50 for 10lbs so .75 cents a pound.  At my local grocery store the price was $1.25 per pound and that wasn’t for organic.  So this is a good deal.

 

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Here are a few recipes on how to eat up these yummy things!

clean eating recipes sweet potatoes

 

Sweet Potato Fries :

1. peel and cut 3 potatoes into fry strips

2. place on baking sheet

3. drizzle with 2 T oil (olive oil or melted coconut oil) and stir to coat the fries

4. sprinkle with sea salt or cinnamon

5. bake at 450 for 15 –20 min (depending on how thick you cut your fries and how crispy you like them)

6. flip and repeat 

7. eat ‘em while they’re hot!

 

Sweet Potato Chips :

1. wash and slice 3 potatoes into about 1/4” chips

2. put chips into a ziploc bag and add 2 Tbsp olive oil

3. toss in the bag until they are all coated with oil

4. add in choice of spices (sea salt OR cinnamon OR cayenne pepper with chile and garlic powder for a kick)

5. mix it all up

6. place in a single layer on a baking sheet

7. bake at 425 for about 20 min (depending on the crispiness you like)

8. flip and bake for another 20.

 

Baked Sweet Potato :

1. wash and poke potato with a fork

2. wrap in foil

3. bake at 424 for about 30 – 40 min (depending on how big it is)

4. slice and drizzle with honey.  Yum!

 

Sweet Potato Cubes :

1. wash and cut into cubes

2. lay in a baking dish/pan in one layer

3. drizzle with 2 tbsp olive oil OR melted coconut oil

4. sprinkle with desired seasonings (sea salt, cinnamon, or pepper)

5. bake at 400 for 15 –20 min

6. flip or stir or shake then bake another 15 – 20 min.

 

These recipes are SO easy and you can change it up a bit to make them sweet or salty.

Join us our clean eating for beginners private group!

healthy mama happy life

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Clean Eating {step 1} Add in more Fruits and Veggies

The easiest first step to clean eating is to simply add in more fruit and veggies to every meal and snack. When I grocery shop I try to hit the produce section first and load up.  A good goal is to add 2 –3 veggies to every dinner meal and eat one fruit and one veggie as a snack for each member of your family.  This will immediately add in nutrients to your diet.

What about organic?

This was a question I asked myself too.

Below is a list of fruits and veggies.  One side is called the Dirty Dozen and the other is the Clean 15. This list is from a report from EWG (Environmental Working Group)

The truth is….some fruits and veggies are safer at the grocery store than others because of pesticides added.

By choosing to buy organic from the Dirty Dozen list, you are choosing a more clean product.

The Clean 15 is considered safe and clean to purchase non-organic.

If this is overwhelming for you, remember that clean eating is a lifestyle.  You don’t have to change everything overnight! 

Focus this week on simply adding in more fruits and veggies to your meals and pick one or two from the dirty dozen side to swap out to organic.

 

clean eating add in more fruits and veggies

For more tips read this ::

Naturally Wash and Prepare Fruit and Veggies

Eat more Fruits + Veggies

Clean Eating for Beginners

Baked Zucchini Chips

healthy mama happy life