Clean Eating 4 Health Clean Eating Diet Meals And Tips Wed, 23 May 2018 05:52:36 +0000 en-US hourly 1 Healthy Recipes – 5 Easy Steps to Cooking a Yummy Nutritional Meal Sat, 15 Jul 2017 10:12:19 +0000

If you’re trying to improve your diet, you’ll often find it’s easier to focus on the things you want to remove from your current eating habits rather than trying to add things.

And the best way to make that successful is to focus on just the smallest things that will cause the smallest change to your feeling of fullness and energy throughout the day.

Here are some very easy ways to cut calories and reduce the amount of junk in your diet!

Get Rid of Soda Drinks

One of the very best things that anyone can do for their diet is to remove soda drinks from their diet. That means no more Coca-Cola and no more 7-Up. Why? Because these drinks are absolutely packed with simple sugars while offering nothing healthy in return. They’ll make you feel hungry and they’ll add lots of calories while contributing to lipogenesis (fat storage).

Choose the Right Coffee

What’s just as bad or arguably even worse is when you stop by Starbucks on the way into work and grab yourself a large Americano. There’s nothing wrong with the coffee – rather it’s the large amounts of cream, full-fat milk and chocolate sprinkles that get added. Simply switch that morning beverage for an Americano or a black coffee/sea and you’ll instantly save yourself the damage – cutting your diet by 100-200 calories immediately.

Before you get onto the step by step guide to a healthy recipe. Below are 2 simple but healthy meals that yo can get cracking with and load your body with great nutrients!

1. Barbecue chicken couscous

A simple healthy recipe consisting of skinless barbecued chicken, couscous, lemon with varied veggies. This simple healthy recipe which is free of any dairy, diabetes friendly, low calorie, low in fat, high in protein, low in sodium!

Get a 300 gram barbecued chicken, remove the skin and shred meat from the chook. Prepare the couscous. Start fluffing the couscous using a fork, and add chopped parsley, lemon juice with lemon zest. If you enjoy a bit of zing to tour flavor, why not add some dried chilli flakes. As well, add four cups of salad vegetables, like carrot, red capsicum or even cheery tomatoes. Lastly, add skinless barbecue chicken!

2. Sashimi and salad

This is a really simple healthy meal which is loaded with great protein, very low in sodium and dairy free!

Get 500 grams of fresh salmon (thinly sliced), and tuna fillets. Arrange the fresh tuna and fresh salmon on plates. Then serve the dish with brown rice, baby spinach (4 cups), 1/4 cup of sesame oil, one lemon juice with sunflower seeds (2 tablespoons). As well, serve with soy sauce, wasaboi and pickled ginger

Recipes from

The healthy recipe guide below will run through the simple steps in preparing a healthy recipe for meals using a selection of protein, good bards, fiber and yes … healthy fat. Then the following steps include choosing relevant portion sizes of each food group, sprinkled with tasty garnishes to cooking the meal.

healthy recipes

So get cracking, think about the meals you want to enjoy, choose your ingredients, buy fresh, cook your healthy meals (or in bulk) every time and enjoy. you can even try the 2 healthy recipes above too. Stick to it and you will see great weight loss results!

Must read5 Healthy Clean Eating Recipes

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Healthy Eating – Why Change Your Diet? Mon, 03 Jul 2017 03:20:00 +0000

Why change the way you eat?

Whether it is to lose weight, make a positive lifestyle change to your current situation, eating healthy and in a sensible manner goes a long way in making that positive difference to your health. There are other actually countless reasons to put in the effort for healthy eating. As we’ve just learned; our bodies are literally made from what we eat. That means that the more good, clean food we eat, the more healthy and powerful we look and less body fat count!

Of course that means more lean muscle but it also means better skin, hair and nails. And whiter eyes…

Moreover though, the more nutritious clean eating food you eat – and the less rubbish – the better everything will function. The biggest causes of death by far are preventable progressive diseases and many of these could be counteracted with the right diet. If you eat right, you’ll be less at risk of just about every serious health problem under the sun and your life expectancy will be significantly increased.

Related readingHealthy Eating For Good Nutrition

What’s more is that the food you eat will also contribute to the way you feel on a day-to-day basis. If you eat the right diet then you can expect to have higher energy levels, a better mood and even a higher IQ. You’ll have better energy efficiency and this will allow you to concentrate better, to see further, to think faster and to perform better in athletics.

In short, a good diet makes you better in every way. And when you’re better, you perform better and life gets better.

A good start to healthy eating is get rid of the junk foods from your kitchen and office desk drawers, and aim to get a nice balance of good carbs, proteins, fiber and healthy fats. So how do you use those group of foods for a healthy clean eating meals?

Simply prepare your meals ahead with a clean eating grocery list, then mix and match those fresh ingredients by visiting the local grocer, add healthy flavours, and cook to create the yummy clean eating meals every time. If you want to lose weight, try it now.

To get started in the correct way, here’s a step by step guide for beginners on how you to spring clean your diet with simple fresh foods. It is a must read if your want to avoid failure and sustain a healthy eating lifestyle for a healthier body and mind.

A Healthy Guide to Good Nutrition Wed, 28 Jun 2017 11:05:57 +0000

Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I suggest, is no! Overall body health improvement as well as weight gain or loss must be factored in to the equation or you could be heading for problems. Correct and healthy nutrition can help to reduce the risk of a myriad of health-related problems, the most frightening of which are surely heart disease and cancer.

Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.

Related reading – Healthy Clean Eating Meals With Zero Calorie Foods!

To function properly, your body must have the correct combination of nutrients:


They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.


Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.

Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.


trange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.


These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.

Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes.

Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.

You should follow several guidelines to create a well balanced, nutritional diet.

First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

You should eat at least three ounces of whole grain products each day.

At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis.

Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods.

Alcoholic beverages should only be consumed in moderation.

Excellent nutrition is the basis of a healthy diet. So prepare your meals in advance and cook with a healthy clean eating grocery list full of nutrition.

Why Bread and Milk Are Not the Enemy Fri, 23 Jun 2017 02:42:50 +0000

If you’re looking to lose weight and improve your health, then one of the first things you need to do is to choose from the huge amount of different diet plans out there. Essentially, you need to decide who you’re going to listen to and what theory of weight loss you want to subscribe to!

And things get tricky right away. What you’ll find is that everyone has a different opinion – and that these opinions vary hugely. Some people to tell you to stay away from fats while others tell you to dunk them in your coffee! Who do you listen to?

And one of the strangest and most polarizing subjects you’ll come across is the debate regarding milk and bread. Some people say they’re healthy things to have in your diet, other people say they cause weight gain, brain fog and all manner of other evils!

Must Read – Healthy Clean Eating Grocery List

So what’s the truth?

Where the Worries Come From (And Why They Need to Stop)

In the case of bread, people first started worrying that it could cause tiredness and weight gain as the incidence of Celiac’s disease increased. This is a condition caused by an allergy to glucose that prevents the ‘villi’ in the stomach from absorbing nutrients. Unfortunately, Celiac’s disease (and the less serious gluten sensitivity) often go undiagnosed due to similarities with other conditions such as ME and IBS. Thus many people suffer with the conditions without being any the wiser. When they eventually do come across their intolerance, they feel much better and tell everyone!

But the thing is, that won’t be the case if you don’t have a gluten sensitivity of some sort. If your digestion operates normally, you can digest bread just fine. And there are plenty of studies to prove this.
There’s a similar problem with milk. Surprisingly, a huge proportion of the planet’s population is actually lactose intolerant due to the inability to produce lactase. The caveat? The percentage is far lower in the US and Europe. Again – it just doesn’t apply!

Of course there is no harm in trying to remove food from your diet and seeing if this improves your health. But at the same time, recognize that 99% of the world’s leading athletes and thinkers eat both bread and milk and are perfectly fine!

Unfortunately, there is no ‘quick fix’ when it comes to improving your energy and your health!

A Simple Clean Eating Grocery List Mon, 19 Jun 2017 00:26:34 +0000

A Clean Eating Diet is easy to follow, but to make this work, you need to change your mind set to eat more real foods. Put it simply, you have to know what foods are and are not “clean” and prepare your meals until it becomes part of your eating lifestyle.

Follow it, and you will notice a positive change in both your health and wellness. But if you are like most people who do not know what clean eating is all about – then this is an easy to follow healthy clean eating grocery list for both beginners and the experienced clean eating fans.

Do you have to buy everything on that grocery list?

One word – ‘No’. It is simply a comprehensive list to provide a general idea of the type of clean eating foods available to choose from when you grocery shop. Hence chuck out or donate the junk foods and packaged meals, and buy the real healthy foods for your fridge and kitchen pantry.

Suggestion – Prepare ahead by deciding on the menu for the week, and utilise the grocery list to choose the ingredients for the meals. The grocery list is essentially a healthy food guide which will help you pick and choose the real foods needed for a fantastic clean eating meal

When you think about it, it is a healthy eating plan which not only helps you to eat clean but it will also help with your weight loss with good eating . As most health and fitness experts will tell you, your weight loss result is around 70% based on a healthy diet meal plan and 30% regular exercise, so having that simple list of healthy clean eating foods is essential to improving your diet.

The next vital step is preparing that clean eating meal plan loaded with real whole foods that will boost your health and maximise weight loss. For clean eating meal recipes you can check out this post on 5 Simple Healthy Clean Eating Dinner Recipes and 67 Yummy Clean Eating Snacks.

clean eating recipes

Once you have your foods prepared, you can check out some clean eating meals at the following posts – 5 Simple Healthy Clean Eating Dinner Recipes and 67 Yummy Clean Eating Snacks.

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6 Clean Eating Desserts & Recipes Sun, 18 Jun 2017 23:38:53 +0000

If you have a sweet tooth and enjoy that dessert, there are healthy options. Here are 6 health clean eating desserts that are cheap, quick to make and healthy for a dessert. And for those who loves a muffin or an ice-cream, do check out the last two heavenly desserts!

1. Greek Salad and Blueberries

Simple and yet delicious. Just take some plain Greek salad and sprinkle in some blueberries. A simple health dessert.

2. Cereal

Cereal is a good option for dessert because it normally comes in at under 250 calories for a portion and is super tasty! Just choose a cereal like corn flakes and not sugar loaded cereals.

3. Greek Yogurt With Strawberries or Blueberries

Nice cooling dessert, and when you mix it with strawberries or blueberries (or both), it is delicious. Yummy clean eating dessert.

4. Dark Chocolate

You do not need to remove chocolate entirely from your diet! When you do have it though, try to gravitate more toward dark chocolate. Dark chocolate contains less sugar and is also rich in numerous other beneficial ingredients. That includes theobromine, which can improve brain function and give you a kind of ‘relaxed’ energy boost.

5. Greek Yogurt Chocolate Banana Muffins

This is one yummy chocolate banana muffin from – which is baked a bit healthier and in ‘bakery style’ — plenty of mashed banana, healthy Greek yogurt, plus less sugar!

Ingredients – Bananas, whole wheat white flour, cornstarch, baking soda, miniature dark chocolate chips, dark chocolate chips, egg, cocoa powder, vanilla or plain Greek yogurt, coconut oil, vanilla extract, brown sugar

– Preheat the oven to 350 degrees F.
– Generously coat a muffin tin with cooking spray and then dust the cavities with cocoa powder.
– Remove 1 tablespoon of the 1 cup of flour.
– In a small bowl, toss together the remaining flour (after removing 1 tablespoon from the 1 cup), cornstarch, baking soda, salt, cocoa powder, and both types of chocolate chips. Stir.
– Make sure your bananas are at their very ripest (black skins are best; see post to speed up the ripening process if not all the way ripe.) Remove the skins and mash the bananas extremely well.
– In another bowl, briskly whisk together the egg and Greek yogurt. Stir in the melted coconut oil (slightly cooled, but measure in it’s melted state),vanilla extract, brown sugar, and the extremely ripe mashed bananas.
– Combine wet and dry ingredients and mix until JUST combined. Over-mixing results in denser muffins.
– Separate the batter evenly among the 12 cavities or fill up 9-10 for extra large muffins.
– Bake for 18-23 minutes or until a toothpick comes out clean when inserted into the center of a muffin.
– Allow to cool and then remove from the muffin tin.
– Store in an airtight container in the fridge up to 3 days.
– When ready to enjoy a muffin, microwave for 15-20 seconds. Spread with peanut butter if desired!

6. Healthy Chocolate Banana Ice Cream

Ice cream is not all that bad for you. This delicious chocolate banana ice cream (from requires frozen bananas, unsweetened almond milk, cacao powder and almond butter. Best still, it does not need any added sugar, no kind of dairy and it still tastes amazing! Wahoooo…

Ingredients – Chopped frozen bananas, Unsweetened chocolate almond breeze milk, almond butter, cacao powder, cacao nibs or mini chocolate chips

1. Place bananas, almond milk, almond butter and cocoa powder into a food processor.
2. Pulse/process until smooth and creamy. You may need to turn off the motor and stir the mixture a couple times while processing.
3. Add in cacao nibs or chocolate chips (if using) and pulse once more. Scoop/spoon ice cream in to a bowl and enjoy!

Who says healtht clean eating desserts are boring!

How to Improve Your Energy Levels With the Right Diet Sun, 18 Jun 2017 00:40:24 +0000

Wouldn’t life just be a lot better if you had more energy?

Serious – low energy is probably responsible for a huge proportion of our problems! It’s low energy that makes it hard to wake up in the morning, it’s low energy that makes us not really want to exercise and it’s low energy that prevents us from performing our best or really enjoying life.

The problem is that it takes energy to start changing your lifestyle and to do things like exercise more or sleep better to improve your energy… so where do you begin? The answer is simple: you begin with your diet or a healthy clean eating diet meal plan!

There are tons of ways that you can improve your energy levels through your diet, here are just a few!

Glucose Hit

One way you can add more energy using your diet is just to consume more glucose. This won’t give you long-term energy but will instead help you to improve your energy in the short term and give you a small kick when you’re struggling.

And interestingly, one of the best ways to get that hit of glucose is to ‘cheat’ and have glucose from man-made, processed sources. A glucose tablet is one option, another is to eat Wine Gums!

Phew, these are just some of the nutrients and vitamins you need in a healthy body. And to accomplish all this, you will need to get onto a healthy eating plan with real foods from proper meals, and not via processed packaged foods. To get started, check out this post on a clean eating diet plan for beginners.


Using glucose on a regular basis is not a recommended way to keep your energy levels up though. Instead, it’s better to use MCT oil, which comes from coconuts and other natural sources. This type of oil doesn’t get absorbed by the body in the same way as other fats and it encourages the body to produce ketons – a type of energy that has a lot of particular uses for the brain.

Chia Seeds

If you want an example of someone with high energy levels, then look no further than the Tarahumara tribe! This group of indigenous people are able to run hundreds of miles in a single go and they accomplish this at least in part thanks to chia seeds – seeds that are capable of absorbing several times their weight in water!


Iron is used to create the red blood cells that carry oxygen around the body. More iron = more oxygen where you need it – meaning in turn that you’ll have more energy.


Another way to get more oxygen around your body when you need it is to cause vasodilation and widen the blood cells. This can be done with any food containing nitrates – including garlic. But vinpocetine is a natural ingredient that goes one step further by ensuing the vasodilation occurs mainly in the most important regions of the brain.


Meanwhile, anything that can increase mitochondrial energy metabolism will greatly enhance energy levels – CoQ10, PQQ and creatine all being very good examples (and all being found in organ meats).

Clean Eating Meals That Will Make Dieting 10x Easier! Sat, 17 Jun 2017 23:08:03 +0000

Okay, maybe ten times is hyperbole… but it got your attention right?

Seriously though, sometimes the trick to sticking to a diet more effectively is just knowing the right meals and combinations of foods that you can enjoy in order to save yourself time in the kitchen while keeping your diet nutritious and low in calories!

Here are some meals that will prove to be the perfect example of that…

Mushroom Sandwiches

While bread isn’t quite the terrible enemy that a lot of people claim it to be, it is nevertheless still a common source of simple carbs and can contribute a lot of calories.

If you want to make a sandwich without bread though, there are plenty of options! One such option is to slice the top off of two mushrooms and then to use these in order to sandwich your filling. Not only does this work just as well to keep everything in place but the mushrooms provide tons of nutrition all of their own and are very good for you indeed!

There are many more breadless sandwiches out there too. A simple one? Mix up some filling and then just wrap it in a large leaf of cabbage. It’s cheaper than bread too!

Greek Yogurt Pudding

Here’s a quick and simple dessert that is excellent for packing in the nutrition and keeping those calories relatively low. Simply take some plain Greek yogurt, add some blueberries and add just the tip of a teaspoon of honey. When you mix all this up, you’ll be left with something deliciously sweet that doesn’t break the calorie bank and is filled with antioxidants!

Tuna Avocado

Here’s a delicious way to start your day that will give you plenty of energy and help you to stay full until lunch.

Simply take an as avocado and cut it in half, removing the stone. Now mix up some tuna with a little mayo and horseradish and then dollop into the hollowed out center. This will fill you with protein, omega 3 fatty acid, healthy fats and tons of other good stuff!

Eggs Royale

The ultimate brunch meal: eggs royale. This is simply some bread (such as brioche) with a slice of salmon, a poached egg and some sunflower seeds. If you want to keep it as healthy and low-cal as possible, then add vinegar for seasoning. If you feel like treating yourself, then use Holondaise sauce instead!

Clean Eating Diet Ways to Cut Calories And Junk Sat, 17 Jun 2017 07:29:36 +0000

If you’re trying to improve your diet, you’ll often find it’s easier to focus on the things you want to remove from your current eating habits rather than trying to add things.

And the best way to make that healthy eating successful is to focus on just the smallest things that will cause the smallest change to your feeling of fullness and energy throughout the day.

Here are some very easy ways to cut calories and reduce the amount of junk in your diet!

Related ReadingHealthy Eating Guide to Good Nutrition

Get Rid of Soda Drinks

One of the very best things that anyone can do for their diet is to remove soda drinks from their diet. That means no more Coca-Cola and no more 7-Up. Why? Because these drinks are absolutely packed with simple sugars while offering nothing healthy in return. They’ll make you feel hungry and they’ll add lots of calories while contributing to lipogenesis (fat storage). So if you are serious about healthy eating, start cutting down on those bad calorie fluids now!

Choose the Right Coffee

What’s just as bad or arguably even worse is when you stop by Starbucks on the way into work and grab yourself a large Americano. There’s nothing wrong with the coffee – rather it’s the large amounts of cream, full-fat milk and chocolate sprinkles that get added. Simply switch that morning beverage for an Americano or a black coffee/sea and you’ll instantly save yourself the damage – cutting your diet by 100-200 calories immediately.

Stop Adding Sugar

Another tip is to stop adding sugar to your tea. Once again, this adds unnecessary calories and then creates hunger pangs following your release of insulin that will suck up all of your sugar and leave you shaky.
Moreover though, adding sugar to everything makes gets you accustomed to things tasting sweet. In other words? You develop a sweet tooth. And now nothing you eat is going to be as satisfying unless there’s sugar on top!

Remove the Butter

Butter isn’t unhealthy for you as such, but if you’re trying to reduce your calories specifically then lathering this onto everything you eat really isn’t going to help! Get used to eating your sandwiches with just the spread and you’ll find it easier to lose weight!

Share Dessert

Even when we’re dieting, it can be hard to turn down a nice dessert when everyone else is indulging – especially because we may feel as though we’re being boring or preventing others from enjoying their food.
The simple answer? Offer to share with someone! You’ll save money and calories!

There you have it, a simple clean eating diet plan to losing weight and belly fat.

67 Super Yummy Clean Eating Snacks Sat, 17 Jun 2017 06:06:16 +0000

Craving for a yummy snack? A clean eating snack? Here’s a compilation of a nice list of healthy clean eating food snacks that’s so easy and quick to make (less than 5 minutes tops).

Each clean eating snack suggestion have calories listed for people who are into the calorie counting. The list consists of simple, delicious snacks and some of the snacks are vegan as well as gluten free. Best part is, the clean eating snacks are healthy and low in calories. For sure, both adults and kids will enjoy these snacks.

From hard boiled eggs, dates with almonds, Greek yogurt with fruit to chocolate chips and dried cranberries, you will find a nice collection healthy snack ideas – what more do you want!

4 Other healthy clean eating snack ideas include –

  • Boiled eggs with a sprinkle of sea salt – a great protein snack. Make sure you boil a few eggs and set it aside in the good old fridge for grab and go snack
  • Fresh dates with the option of adding peanut butter or goats cheese! Dates are great for taking the edge off the inkling for sweets
  • Nut, seed with dried fruit mixes
  • A selection of fresh fruits from blueberries, strawberries, Apples and so on

Below are 67 more healthy clean eating snack ideas!

healthy snacks

So instead of grabbing any junk food, think of the healthy snacks as there are far healthier than the standard off the shelf packaged snacks

If you want a healthy lifestyle, here’s a Must Read post on – A Healthy Guide to Solid Nutrition

Infographic snack ideas from