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6 Tips to Afford a Healthy Plant Based Diet on a Budget

As a Holistic Health Coach, one of the things I often hear from folks is how expensive it is to eat healthily.

This blog post will share my top tips for eating healthy and saving money on groceries.

A Little Background:

My husband and I currently live on 28 acres, partially off the grid, and finally completed building our home a few years back. But, we scrimped and saved for many years to purchase the land we have now and build our house.

During that time, I implemented the tactics I am going to share with you in this post. It allowed us to eat a healthy plant-based diet (mostly organic) on a tight budget.

Here are my 6 top tips to save you money while still eating healthily.

1. Do eat diet rich in plant-based foods

For some reason, many people believe that it is a lot more expensive to eat a vegan or plant-based diet.

In reality, the cheapest items at the grocery store are plant-based foods.

For example, bananas, beans, rice, and potatoes are much less expensive than buying meat or animal products.

That being said, organic produce will cost you more than conventional produce. Furthermore, a plant-based diet gets very expensive when you start buying alternative products such as fake meats, cheeses, or packaged snacks.

We prefer not to eat those things for several reasons. One reason is the expense. But primarily, it’s because we are committed to eating as clean as possible. That means eliminating and avoiding packaged, processed foods and sticking to whole foods as much as possible.

2. Buy in Bulk

Many grocery stores have a bulk foods section, an aisle of the grocery store with bins of bulk foods.

There, you can find items such as rice, buckwheat, oats, lentils, dried beans, nuts, trail mix, and dried fruit. Because these foods don’t come in costly packaging, the grocery stores buy in larger quantities and sell them at a lower price.

I find it super convenient to purchase in bulk because I can buy the exact amount I want versus buying a set amount.

If your grocery store doesn’t have bulk bins, that’s okay. There is another way apply this buy in bulk tip and still save money.

Go Big and Save Big:

Many packaged and canned items come in different sizes. It is usually always cheaper to buy the larger sizes.

For example, you can buy a small bag of rice that will last your family a week, or you can buy a bigger bag that will last longer and save money doing it.

It’s all about reading the labels to find the best value.

 

Eat Vegan Save Money on Groceries

Check Your Labels Carefully:

All grocery store labels will have a unit price and a retail price.

The retail price is the big number you see on every label in the store. The unit price is the cost per weight and is in smaller print. The unit price indicates how much something costs per ounce or by volume and is a more accurate way to determine the best values.

3. Compare the Store Brands vs the Name Brands

It really pays to compare the store-brands against name-brand items. Just read the labels, and look at the ingredients (and the quantity of the ingredients). Many times you find the less expensive store brand is essentially the same exact thing.

 

For example, I looked at the price of canned tomatoes. As you can see, the store brand is $0.06 per oz. and the name brands are $0.16 to $0.17 per oz. In this case, purchasing the name brand would cost you 35 to 37 percent more.

4.Stock Up:

I always stock up on non-perishable food items. By this, I mean things with extended expiration dates, such as canned goods, dry grains, and even frozen vegetables and fruits can last a long time. For example, when I see canned beans on sale, I stock up because canned foods often last up to three years. I will certainly use them up before that.

Check Expiration Dates:

Before stocking up, it’s important to check the expiration dates because stores also discount items as they get close to their pull dates. You don’t want to purchase two dozen of something that you will have to eat within a short time. I did that once. When I realized my mistake, I had to find various ways (besides hummus, which we eat pretty regularly anyway) to use up an army-sized stockpile of Garbanzo Beans within 60 days.

Dealing With a Lack of Pantry Space:

If you don’t have a lot of pantry space you may feel like this isn’t feasible for you. Accept it as a challenge and have fun inventing clever ways to store extra food items.

My husband and I kept small boxes of canned goods discretely stacked behind a love seat in our living room, under our bed, and in the water heater closet for years while living in a tiny, cramped apartment.

For the first 6 years of our marriage, the nightstands on either side of our bed were stacked boxes of canned foods draped with a pretty piece of fabric.

They were our version of Shabby Chic. It may have been more Shabby than Chic, but you get the picture!

5. You Don’t Always Have to Buy Organic

People often assume that I will be a stickler for buying everything organic because I am a Holistic Health Coach. They are often surprised (I think the correct word is relieved) to learn that isn’t the case.

While I recommend eating organic as much as possible, I realize it’s impossible to do 100% of the time. The cost may be one of several contributing factors.

Doing the Best Your Can IS Good Enough:

I always tell clients, “Even if you do the best you can and fall short, it’s still better than having done nothing at all.”

Here is some great news! The truth is that you don’t always need to purchase your produce organically grown. That’s right! I said it! Let me explain.

How Was it Grown:

How the food was grown is what matters most.

For example, some smaller farms actually use organic practices to grow their food, but they cannot afford the organic certification. The price of the certification is cost-prohibitive for many, but especially for small businesses.

Get to Know Your Local Farmers:

A great way is to visit your local farmers’ market and ask the farmers about their growing process. You may find that they are using organic farming practices but don’t have the official organic certification. That certificate is expensive to acquire, and many small businesses can’t afford it. If they are growing organically, sans the official certification, I am happy to purchase from them. In fact, I look for opportunities to support small, local farmers whenever I can.

Check out LocalHarvest.org. It is an excellent resource for locating local farms, farmers’ markets, restaurants, farm stands, and places to pick your own.

The Dirty Dozen, The Clean 15 & All of Those In Between

Next, I rely on the Dirty Dozen, the In-Betweens, and the Clean 15 lists, which are updated every year by the EWG, or Environmental Working Group. These lists organize fruit and vegetables from 1-47, beginning with those that have the most amount of pesticides to those having the least.

 

These lists can help make choosing whether to purchase organic or not a lot easier.

The Dirty Dozen:

Since these fruits and vegetables have the most amount of pesticides, I always buy these items organic.

The In- Betweens: This list consists of the produce that didn’t make either the Dirty Dozen or the Clean 15 list.

They aren’t too dirty but they are none too clean, either. : )

I will share my strategies for choosing whether to purchase these items organic or conventional in a bit.

The Clean 15:

The Clean 15 is a list of crops that have the least amount of pesticides. So, I purchase the conventional version of these, over organic.

At The Top of the In-Between List:

You will note that Sweet Bell Peppers (13), Cherry Tomatoes (14), Lettuce (15), Cucumbers (16), and Blueberries (17) are at the top of our “In Between” list. That means they almost made the Dirty Dozen List. So, I prefer to buy them organic.

But, the items at the bottom of the “In Between” list (Banana’s (29), Sweet Potatoes (30), Watermelon (31), and Mangoes (32) nearly made the Clean 15 List. So, I am comfortable buying the conventional version of these.

Check the Cost – Organic vs Conventional.

The disparity between organic and conventional prices is not always significant. Let’s look at Bananas, for example. Bananas are near the end of our In Between list, at number 29. They are pretty close to the Clean 15 list and something I would normally purchasing conventional. But, the price between organic bananas versus  traditional tends to average only $0.20 more per pound. If I buy 3 pounds, that is only $0.60 more. In this case it is worth paying a few cents more for the organic.

Items at the top of the In-Between List:

Closer the top of the “In Between” list, we find Sweet Bell Peppers (13), Cherry Tomatoes (14), Lettuce (15), Cucumber (16), and Blue Berries (17). This placement means they came close to making the Dirty Dozen list. For that reason, I prefer to buy them organic.

Items at the Bottom of the In-Between List:

Purchasing Watermelon (31) and Mangoes (32) organic can be spendy, but since they are near the bottom and closer to the Clean 15 list, along with Sweet Potatoes (30), I am comfortable purchasing these inorganic.

For all the items in the middle of the In Between list, I might use one of the following options.

Wait, Substitute, Mix Them Up, or Buy Only the Bare Minimum:

If a particular produce is too expensive organics, but l don’t feel comfortable eating the conventional version, I may wait until it goes on sale.

Of course,waiting isn’t an option if it’s something I need for my weekly menu. Fortunately, this doesn’t happen very often because I plan my menus around the weekly sales. But, when it does occur, I might look to substitute it. For example, I might use brown rice instead of potatoes.

Other times I substitute items from the Dirty Dozen or In-Betweens list with something from the Clean 15 list. For example, I may use Pineapple (clean) to replace of Strawberries or Nectarines (dirty).

Another option is to mix things up a bit. Suppose a recipe calls for three heads of red cabbage, which is more expensive than the green. You might buy one organic red cabbage and purchase two heads of the cheaper organic green cabbage.

If none of the above options are workable, I will buy the organic version but purchase the bare minimum.

6. Shop Around

When we go grocery shopping, we usually hit 2-4 stores during our outing. After getting familiar with the stores in our area, we know which store consistently has the best produce. But, we prefer to purchase our bulk items elsewhere. It isn’t easy to go to three or four stores, but you don’t have to go to all of them every week.

Familiarize Yourself With Prices:

The more you get familiar with the prices of various items at different stores, the more money you can save. You may discover that certain things are cheaper at store #1, but other things are less expensive at store #2. Knowing this can help make your shopping expeditions more efficient and cost-effective.

Write a List & Shop the Ads

I suggest writing a grocery list instead of just walking up and down the aisles. If you are the type of person who walks in and shops the aisles, I suggest you at least grab a sales ad first.

Planning In Advance:

Since my husband and I live many miles from town, I am pretty organized with meal planning and shopping trips. (This systematic, advanced planning stuff was not second nature to me. I had to learn it. (Indeed, circumstances forced me.)

Deciding Weekly Menus Based on Sales

I rely heavily on grocery ads to help me plan. Thankfully, most grocery stores post their sales ads online nowadays. Here is what it looks like to plan your menu using the sales ads. Thumbing through the ads you notice that Butternut Squash is on sale. Your family loves it, so it’s time to pull out your favorite Stuffed Butternut Squash recipe. Asparagus is also on sale. Hey! Your baked asparagus recipe would be a perfect accompaniment for the Stuffed Squash entree. Finally! They have  organic Spinach price marked down. At that price, you’ll want to get several bunches for dinner salads and green breakfast smoothies.

 

Before you know it, your new superpower is a Super Savvy Shopper, eating healthy, and reaping the savings.

Those are the six tips that have saved me a lot of money over the years and made it affordable for my family and I to eat healthily all year round.

I hope you will find them helpful.

Mangiamo! ( Let’s Eat! )

 

As a Holistic Health Coach, one of the things I often hear from folks is how expensive it is to eat healthily.

In this blog post, I will share my top tips for eating healthy and saving money on groceries.

A Little Background:

My husband and I currently live on 28 acres, partially off the grid, and finally completed building our home a few years back. But, we scrimped and saved for many years to be able to purchase the land we have now and build our house.

During that time, I implemented the tactics I am going to share with you in this post. It allowed us to eat a healthy plant-based diet (mostly organic) on a tight budget.

Here are my 6 top tips to save you money while still eating healthily.

1. Do eat a diet rich in plant-based foods

For some reason, a lot of people seem to believe that it is much more expensive to eat a vegan or plant-based diet. In reality, the cheapest items at the grocery store are plant-based foods. For example, bananas, beans, rice, and potatoes are much less expensive than buying meat or animal products.

I can attest to the fact that eating a predominantly plant-based diet is not only healthier but can actually cost less, if done right.

That being said, organic produce will cost you more than conventional produce.

Furthermore, a plant-based diet can get very expensive when you start buying alternative products such as fake meats, cheeses, or packaged snacks.

We prefer not to eat those things for several reasons, one reason is the expense. But primarily, it’s because we are committed to eating as clean as possible. That means eliminating and avoiding packaged, processed foods and sticking to a whole foods as much as possible.

2. Buy in Bulk

Many grocery stores have a bulk foods section, which is an aisle of the grocery store that has bins of bulk foods.

There, you can find items such as rice, buckwheat, oats, lentils, dried beans, nuts, trail mix, and dried fruit. Because these foods don’t come in costly packaging, the grocery stores buy in larger quantities and sell them at a lower price.

I find it super convenient to purchase in bulk because I can buy the exact amount I want versus purchasing a set amount.

If your grocery store doesn’t have bulk bins, that’s okay. You can still apply this tip to help you save money.

Go Big and Save:

Many packaged and canned items come in different sizes. It is usually always cheaper to buy the larger sizes. For example, you can buy a small bag of rice that will last your family a week, or you can buy a larger bag and save money.  This is where it pays to look at labels carefully.

Eat Vegan Save Money on Groceries

Check Your Labels Carefully:

All grocery store labels will have a unit price and a retail price. The retail price is the big number you see on every label in the store. But the unit price is the cost per weight and is in smaller print. The unit price indicates how much something costs per ounce or by volume. This unit price tells you how much you’re paying for the amount of food you’re getting. It is a more accurate way to determine what items are the best value.

3. Compare Store Brands Against Name Brands

It’s essential to compare store-brand labels with name-brand labels. Most likely the store-brand item will be cheaper. But check out the ingredients on the label and you will find that very often they are virtually the same product! This is especially true when buying things such as beans, tomatoes, pasta, and sauce.

For example, I looked at the price of canned tomatoes, and, as you can see, the Whole Foods store price per ounce is a lot cheaper than this name brand’s price.

4. Stock Up

I always stock up on non-perishable food items. By this, I mean things that have extended expiration dates, such as canned goods, dry grains, and even frozen vegetables and fruits can last a long time. Say, for example, I see that canned beans are on sale, I will buy a lot of them because things like this can be good up to three years. I will definitely use them up before they expire. 

Check Expiration Dates:

Before stocking up it’s important to check the expiration dates because stores also discount items as they get close to their pull dates. You don’t want to inadvertently purchase two dozen of something that you will have to eat within a short period of time. I did that once. When I realized my mistake, I had to find a variety of ways (besides hummus which we eat pretty regularly anyway) to use up our army-sized stockpile of Garbanzo Beans. 😒

Dealing With a Lack of Pantry Space:

If you don’t have a lot of pantry space and feel like this isn’t feasible, I understand, but I assure you it is still doable.

My husband and I kept small boxes of canned goods discretely stacked behind a love seat in our living room, under our bed, and in the water heater closet for years when we lived in a tiny, cramped apartment.

In those early years of our marriage, the nightstand next to our bed was actually a box of canned foods covered with a pretty piece of fabric. It was our version of Shabby Chic. Okay! It may have been more Shabby than Chic, but you get the picture.

5. You Don’t Always Have to Buy Organic

My clients often assume that because I am a Holistic Health Coach, I will be a stickler for buying everything organic. They are often surprised (I think the correct word is relieved) to learn that isn’t the case.

While I recommend eating organic as much as possible, I also realize it’s impossible to do so 100% of the time. The cost may be only one of several contributing factors.

Doing the Best Your Can IS Good Enough:

I always say to clients, “If you do the best you can and fall short, it’s still better than having done nothing at all.” Guilt is a useless emotion.

Here is some great news! The truth is that you don’t always need to purchase your produce organically grown.

That’s right! I said it. Let me explain.

How Was it Grown:

How the food was grown is what matters most.

For example, some smaller farms actually use organic practices to grow their food, but they cannot afford their full organic certification. The price of this certification can be cost-prohibitive for many, but especially for small businesses.

Get to Know Your Local Farmers:

A great way is to visit your local farmers’ market and ask the farmers about their growing process. You may find that they are using organic farming practices but don’t have the official organic certification. That certificate is expensive to acquire, and many small businesses can’t afford it. If they are growing organically, sans the official certification, I am happy to purchase from them. In fact, I look for opportunities to support small, local farmers whenever I can.

Check out LocalHarvest.org. It is an excellent resource for locating local farms, farmer’s markets, restaurants, farm stands, and places to pick your own.

The Dirty Dozen & The Clean 15:

Next, I use and rely on the Dirty Dozen and Clean 15 lists. Have you heard of them?

We will cover them in a bit of detail because they are helpful to making choices as to whether I purchase organic, or not.

The Dirty Dozen:

The Dirty Dozen is a list of produce that have a lot of pesticides. Consequently, I feel it is always best to buy these organic.

(In the following graphics the produce is listed in order from the most amount of pesticides to the least amount. So, strawberries are number 1 for having the most and Avocados are last on our list, having the least.)

The Clean 15:

The Clean 15 are a list of crops that have the least amount of pesticides. I usually choose to buy these items conventional.

Our Clean 15 list begins with Kiwi’s at no. 33 and that will make more sense a bit later, after I have explained the In Between List.

 

The In-Between:

Inevitably someone will ask, “But, what about all the produce that is not listed on either of those two lists?” A great question because there are a lot of them!

I call those the “In-Betweens” because they didn’t make the Dirty Dozen or the Clean 15 list. Below is a list of the “In Betweens”.

You will note that Sweet Bell Peppers (13), Cherry Tomatoes (14), Lettuce (15), Cucumbers (16), and Blueberries (17) are at the top of our “In Between” list. That means they almost made the Dirty Dozen List. So, I prefer to buy them organic.

But, the items at the bottom of the “In Between” list (Banana’s (29), Sweet Potatoes (30), Watermelon (31), and Mangoes (32) nearly made it to the Clean 15 List. So, I am comfortable buying the conventional version of these.

Below are the lists in order, with the produce shown from dirtiest at #1 (Strawberries) to the cleanest at #47 (Avocados).

When considering the “in-between” items and whether to buy organic or not, there are no hard and fast rules, but here is my strategy.

Consider the Cost – Organic vrs Conventional

Over time, I realized that with some produce the disparity between the organic and conventional price is not that significant at all.

Let’s look at Bananas for example. They are near the end, at number 29 on our In Between list. closer to the end of the “In Between” list, and so closer to having made the Clean 15 list. Normally, I would be comfortable purchasing the conventional version. But, in this case the price for organic verses conventional  is very close.

Banana’s tend to average only $0.20 more per pound. If I buy 3 pounds, that is only  $0.60 more. In cases like this it is worth it to pay a little more for organic, even though I would feel comfortable purchasing them conventional.

Items at the top of the In-Between List:

Closer the top of the “In Between” list we find Sweet Bell Peppers, Cherry Tomatoes, Lettuce, Cucumber, and Blue Berries. This means this produce was close to being on the Dirty Dozen list. For that reason, I usually buy the organic version of these produce items.

Items at the Bottom of the In-Between List:

Watermelon and Mangoes can be kind of spendy, but since they are closer to the bottom of the list, and therefore closer to the top of the Clean 15 list, I don’t worry so much about not buying them organic.

Wait, Substitute, Mix ’em Up, or Buy Only the Bare Minimum:

I prefer to buy all my “In Betweens” organic when I can afford to (except for those  at the bottom of the list as discussed in the preceding paragraph)

If a particular organic produce is too expensive, but l don’t feel comfortable eating the conventional version, I sometimes will wait until it goes on sale.

Obviously, this isn’t an option if it’s something I really need for my weekly menu. Fortunately, this doesn’t happen very often because I plan my menus around the weekly sales. But, when it does occur, I may chose to substitute that particular item for something else, if plausible. For example, I might use brown rice instead of potatoes.

Other times I may substitute an from the Dirty Dozen or In-Betweens list with a suitable replacement from the Clean 15 list, like using Pineapple instead of Strawberries, or Nectarines.

Sometimes I mix things up a bit. Let’s say my recipe calls for 3 heads of red cabbage, which is more expensive than the green. I may buy only 1 organic red cabbage and swap the other 2 for the cheaper organic green cabbage.

If none of the above options are workable, I will buy the organic version but only purchase the minimum needed.

6. Shop Around

When we go grocery shopping, we usually hit 2-4 stores during our outing. After getting familiar with the stores in our area, we know which one tends to have the best produce. But we prefer to purchase our bulk items at another. It isn’t easy to go to three or four stores, but you don’t have to go to all of them every week.

Familiarize Yourself With Prices:

The more you get familiar with the prices of various items at different stores, the more money you can save. You may discover that certain things are cheaper at store #1, but other things are less expensive at store #2. Knowing this can really help make your shopping expeditions more efficient, and cost-effective. 

Write a List & Shop the Ads

I suggest writing a grocery list instead of just going to a grocery store and walking around the aisles. If you are the type of person who just walks in and shops the aisles, I suggest you at least grab the sales ad at the front of the store.

Planning In Advance

Since my husband and I live remotely and many miles from town, I am pretty organized with meal planning and shopping trips. (This organized and advanced planning stuff was not second nature to me. I had to learn it. Truly, I was forced by circumstances.)

Deciding Weekly Menus Based on Sales

 I rely heavily on grocery ads to help me plan. Thankfully, most grocery stores post their sales ads online nowadays. Use the sales ads to help plan your weekly menus. Let’s say Butternut Squash is on sale. Well, it’s time to pull out Mom’s favorite Stuffed Butternut Squash recipe. Asparagus is also on sale and your baked asparagus recipe would go perfect with it! Perfecto!

Those are the six tips that have saved us a lot of money over the years and made it affordable for us to eat healthily all year round.

I hope you will find them helpful.

Mangiamo!

( Let’s Eat! )

As a Holistic Health Coach, one of the things I often hear from folks is how expensive it is to eat healthily. This blog post will share my top tips for eating healthy and saving money on groceries. A Little Background: My husband and I currently live on 28 acres, partially off the grid, and finally completed building our home a few years back. But, we scrimped and saved for many years to purchase the land we have now and build our house. During that time, I implemented the tactics I am going to share with you in this post. It allowed us to eat a healthy plant-based diet (mostly organic) on a tight budget. Here are my 6 top tips to save you money while still eating healthily. Do eat a diet rich in plant-based foods. For some reason, many people seem to believe that it is much more expensive to eat a vegan or plant-based diet. In reality, the cheapest items at the grocery store are plant-based foods. For example, bananas, beans, rice, and potatoes are much less expensive than buying meat or animal products. I can attest to the fact that eating a predominantly plant-based diet is not only healthier but can cost less if done right. That being said, organic produce will cost you more than conventional produce. Furthermore, a plant-based diet can get very expensive when you start buying alternative products such as fake meats, cheeses, or packaged snacks. We prefer not to eat those things for several reasons. One reason is the expense. But primarily, it’s because we are committed to eating as clean as possible. That means eliminating and avoiding packaged, processed foods and sticking to whole foods as much as possible. Buy in Bulk: Many grocery stores have a bulk foods section, an aisle of the grocery store with bins of bulk foods. There, you can find items such as rice, buckwheat, oats, lentils, dried beans, nuts, trail mix, and dried fruit. Because these foods don’t come in costly packaging, the grocery stores buy in larger quantities and sell them at a lower price. I find it super convenient to purchase in bulk because I can buy the exact amount I want versus buying a set amount. If your grocery store doesn’t have bulk bins, that’s okay. You can still apply this tip to help you save money. Go Big and Save: Many packaged and canned items come in different sizes. It is usually always cheaper to buy the larger sizes. For example, you can buy a small bag of rice that will last your family a week, or you can buy a bigger bag that will last longer and save you money. Check Your Labels Carefully: All grocery store labels will have a unit price and a retail price. The retail price is the big number you see on every label in the store. The unit price is the cost per weight and is in smaller print. The unit price indicates how much something costs per ounce or by volume. This unit price tells you how much you’re paying for the amount of food you’re getting. The unit price is a more accurate way to determine the best values. Compare Store Brands Against Name Brands It’s essential to compare store-brand labels with name-brand labels. Most likely, the store-brand item will be cheaper. But check out the ingredients on the label, and you will find that they are virtually the same product very often! For example, I looked at the price of canned tomatoes, and, as you can see, the Whole Foods store price per ounce is a lot cheaper than this name brand’s price. Stock Up I always stock up on non-perishable food items. By this, I mean things with extended expiration dates, such as canned goods, dry grains, and even frozen vegetables and fruits can last a long time. For example, when I see canned beans are on sale, I buy many cans because things like this can be good for up to three years. I will definitely use them up before they expire. Check Expiration Dates: Before stocking up, it’s important to check the expiration dates because stores also discount items as they get close to their pull dates. You don’t want to purchase two dozen of something that you will have to eat within a short time. I did that once. When I realized my mistake, I had to find various ways (besides hummus, which we eat pretty regularly anyway) to use up our army-sized stockpile of Garbanzo Beans. 😒 Dealing With a Lack of Pantry Space: If you don’t have a lot of pantry space and feel like this isn’t feasible, I understand, but I assure you it is still doable. My husband and I kept small boxes of canned goods discretely stacked behind a love seat in our living room, under our bed, and in the water heater closet for years when we lived in a tiny, cramped apartment. In those early years of our marriage, the nightstand next to our bed was a box of canned foods covered with a pretty piece of fabric. It was our version of Shabby Chic. It may have been more Shabby than Chic, but you get the picture. You Don’t Always Have to Buy Organic My clients often assume that I will be a stickler for buying everything organic because I am a Holistic Health Coach. They are often surprised (I think the correct word is relieved) to learn that isn’t the case. While I recommend eating organic as much as possible, I realize it’s impossible to do so 100% of the time. The cost could be one of several contributing factors. Doing the Best Your Can IS Good Enough: I always say to clients, “If you do the best you can and fall short, it’s still better than having done nothing at all.” Guilt is a useless emotion. Here is some great news! The truth is that you don’t always need to purchase your produce organically grown. That’s right! I said it! Let me explain. How Was it Grown: How the food was grown is what matters most. For example, some smaller farms actually use organic practices to grow their food, but they cannot afford the organic certification. The price of this certification can be cost-prohibitive for many, but especially for small businesses. Get to Know Your Local Farmers: A great way is to visit your local farmers’ market and ask the farmers about their growing process. You may find that they are using organic farming practices but don’t have the official organic certification. That certificate is expensive to acquire, and many small businesses can’t afford it. If they are growing organically, sans the official certification, I am happy to purchase from them. In fact, I look for opportunities to support small, local farmers whenever I can. Check out LocalHarvest.org. It is an excellent resource for locating local farms, farmers’ markets, restaurants, farm stands, and places to pick your own. The Dirty Dozen & The Clean 15: Next, I use and rely on the Dirty Dozen and Clean 15 lists. Have you heard of them? They can help make choosing whether to purchase organic or not a lot easier. The Dirty Dozen: The Dirty Dozen is a list of produce that typically have a lot of pesticides. Consequently, I feel it is always best to buy these items organic. (In the following graphics, the produce is in order from the most pesticides to the least amount. So, strawberries are number 1 for having the most, and Avocados are last on our list, having the least.) The Clean 15: The Clean 15 is a list of crops that have the least amount of pesticides. I usually choose to buy these items conventional. Our Clean 15 list begins with Kiwis at the top, indicating they have the highest amount of pesticides on our Clean list. The In-Between: Inevitably someone will ask, “But, what about all the produce not listed on either of these two lists?” A great question because there are a lot of them! I call those the “In-Betweens” because they are between the Dirty Dozen and the Clean 15 list. Below is a list of the “In-Betweens.” You will note that Sweet Bell Peppers (13), Cherry Tomatoes (14), Lettuce (15), Cucumbers (16), and Blueberries (17) are at the top of our “In Between” list. That means they almost made the Dirty Dozen List. So, I prefer to buy them organic. But, the items at the bottom of the “In Between” list (Banana’s (29), Sweet Potatoes (30), Watermelon (31), and Mangoes (32) nearly made it to the Clean 15 List. So, I am comfortable buying the conventional version of these. Below are the lists in order, with the produce shown from dirtiest at #1 (Strawberries) to the cleanest at #47 (Avocados). When considering these “in-between” produce and whether to buy organic or not, there are no hard and fast rules, but I will share my strategy. Consider the Cost – Organic vs Conventional. Over time, I realized that the disparity between organic and conventional prices is not always significant. Let’s look at Bananas, for example. They are near the end, at number 29 on our “In Between” list. Therefore, they are close to the Clean 15 list and something I would typically consider purchasing conventional. But, in this case, the price for organic versus traditional is very close. Bananas tend to average only $0.20 more per pound. If I buy 3 pounds, that is only $0.60 more. In cases like this, it is worth paying a few cents more to get organic. Items at the top of the In-Between List: Closer the top of the “In Between” list, we find Sweet Bell Peppers (13), Cherry Tomatoes (14), Lettuce (15), Cucumber (16), and Blue Berries (17). Their placement means they came close to making the Dirty Dozen list. For that reason, I prefer to buy their organic version. Items at the Bottom of the In-Between List: Watermelon and Mangoes can be kind of spendy, but since they are near the bottom and closer to the top of the Clean 15 list, I don’t worry about not buying them organic. Wait, Substitute, Mix Them Up, or Buy Only the Bare Minimum: I prefer to buy the “In-Betweens” organic when I can, except for Mangoes and Watermelon, as discussed above. If a particular organic produce is too expensive, but l don’t feel comfortable eating the conventional version, I may wait until it goes on sale. But waiting isn’t an option if it’s something I need for my weekly menu. Fortunately, this doesn’t happen very often because I plan my menus around the weekly sales. But, when it does occur, I may choose to substitute that particular item, if plausible. For example, I might use brown rice instead of potatoes. I may also substitute an item from the Dirty Dozen or In-Betweens list with produce from the Clean 15 list. For example, use Pineapple in place of Strawberries or Nectarines. Sometimes I mix things up a bit. Suppose my recipe calls for three heads of red cabbage, which is more expensive than the green. I may buy one organic red cabbage and purchase two heads of the cheaper organic green cabbage. If none of the above options are workable, I will buy the organic version but purchase the bare minimum. Shop Around When we go grocery shopping, we usually hit 2-4 stores during our outing. After getting familiar with the stores in our area, we know which store consistently has the best produce. But, we prefer to purchase our bulk items elsewhere. It isn’t easy to go to three or four stores, but you don’t have to go to all of them every week. Familiarize Yourself With Prices: The more you get familiar with the prices of various items at different stores, the more money you can save. You may discover that certain things are cheaper at store #1, but other things are less expensive at store #2. Knowing this can help make your shopping expeditions more efficient and cost-effective. Write a List & Shop the Ads I suggest writing a grocery list instead of just going to a grocery store and walking around the aisles. If you are the type of person who walks in and shops the aisles, I suggest you at least grab a sales ad first. Planning In Advance Since my husband and I live many miles from town, I am pretty organized with meal planning and shopping trips. (This systematic, advanced planning stuff was not second nature to me. I had to learn it. (Indeed, circumstances forced me.) Deciding Weekly Menus Based on Sales I rely heavily on grocery ads to help me plan. Thankfully, most grocery stores post their sales ads online nowadays. Use the sales ads to help plan your weekly menus. Let’s say you notice that Butternut Squash is on sale. That would be the time to pull out your Mom’s Stuffed Butternut Squash recipe. Asparagus is also on sale, and your baked asparagus recipe would be a perfect accompaniment. Ah, finally, they have lowered their organic Spinach price. We will pick up several bunches for salads and green smoothies. Look at you! You Super Savvy Shopper, you’re eating healthy and saving smart. Those are the six tips that have saved us a lot of money over the years and made it affordable for us to eat healthily all year round. I hope you will find them helpful. Mangiamo! ( Let’s Eat! )

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Mustard! An Amazing (nearly forgotten) Detox & Superfood (Recipes Included)

 

 

 

 

Mustard is categorized as a food, medicine, spice, and condiment.

For thousands of years, mustard plants have been utilized for their intense flavor and medicinal properties.

Amazing Mustard & Ancient Uses

Traditional Chinese and folk herbal medicine used it to treat various ailments.

Aryuvdiec medicine utilizes the greens for their warming properties and helpfulness in treating respiratory disorders.

England has long used ground mustard seeds in their bath water to treat aches, help detoxification, produce sleep, and to ward off flu and colds.

 

Ancient Sanskrit writings dating back 5,000 years ago mentioned Mustard Seeds. The Holy Bible calls mustard “the greatest among the herbs.” (Matthew 13:32)

 

 

Mustard Seeds

Mustard seeds, finely ground, with water added, makes a paste (or plaster) that contains many healing properties. 

For centuries the Chinese have used mustard seed paste to treat abscesses, bronchitis, colds, rheumatism, toothache, ulcers, and stomach disorders.

Mustard plaster treats chest congestion, asthma, chronic bronchitis, back pain, muscle aches, rheumatism, and arthritis. Furthermore, mustard seeds protect against certain types of cancer (as does making the greens a regular part of your diet).

IMPORTANT: When using a mustard plaster, you must use precautions to protect the skin from direct contact with the paste. The paste can burn or cause blistering. This video provides a complete recipe for the plaster and shows how to apply it to protect the skin.

  

Mustard Greens

 

The leaves of the mustard plant, known as the greens, originated in India’s Himalayan region. There, it has been planted and eaten for more than 5,000 years.

Mustard greens provide a source of valuable nutrients, including beta-carotene, vitamin C, and vitamin E. They also contain vitamin B6 and folic acid, magnesium, calcium, and iron. 

They are an excellent source of phytochemicals, which help prevent cancer. 

Mustard greens aid the metabolism to assimilate carbs, fats, and proteins better. 

As a natural decongestant, eating these greens can help reduce asthma symptoms, chronic bronchitis, and rheumatoid arthritis.

Because they contain high calcium, phosphorus, and magnesium, the greens help strengthen bones and teeth. 

If you would like to try making Mustard Greens with Garlic, you may enjoy this recipe. (It may be worth mentioning these greens have a strong taste, similar to kale. So, please don’t send me hate mail. : )

Eating mustard greens is thought to help those individuals who suffer from asthma conditions to heart disease, to menopausal symptoms.

 

Mustard Flowers

Use fresh mustard flowers as an edible garnish. Cook flowers for 2-3 minutes in boiling salted water. 

Drain and serve with butter and sea salt to taste. 

 

 

Mustard Detox Bath Recipe

As a warming diaphoretic, mustard makes an amazing detox bath. This detox will open your pores, inducing you to sweat out toxins, promote sound sleep, alleviate aches and pains, while clearing the lungs and sinuses.

The following recipe makes about 2 cups, which can last from 4 to 8 baths.

Ingredients

Directions

  1. Mix all ingredients until thoroughly combined.

  2. Transfer the dry mixture into an airtight bottle or jar.

  3. Add in 1/4 to 1/2 cup of mix to running bathwater.

  4. Start with a 10-minute soak if you have sensitive skin; otherwise, 15 – 20 minutes.

  5. After soaking in the tub, shower off, gently scrubbing any remaining residue from your skin.

  6. Enjoy a restful sleep!

I love the mustard plant and try to incorporate it into my life as often as I can. This plant is versatile and has so many benefits. However, it is still somewhat overlooked as a superfood and powerful medicinal.

 

 

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3 Simple Detox Teas That Really Work

 detox tea

 

 

Basically, every single plant food on this planet is designed to be naturally detoxifying, but sometimes I like that instead feel-good feeling, so that’s, why I drink some of these detox teas. So if you’re ready to find out what my favorites are keep reading.

 

 

1. Warming Ginger & Fresh Herb Sprigs

Detox Tea Ingredients

Ingredients:

4-inch ginger root cut in slices or 1/2 inch grated
16 oz of filtered water

1 medium pot

Add the ginger and water to a pot and bring to a boil.

Reduce the heat and simmer for 10 minutes. Remove from heat and pour through a strainer into a teacup.

Add fresh sprigs of sage, mint, rosemary, thyme, cayenne pepper, etc.

You don’t have to add the herbs, but I really like too because they are additional nutrients and flavors that can further aid in detoxifying the body.

 

2. Apple Cider & Orange Zest

I like Bragg’s Apple Cider vinegar because it’s an organic raw, unfiltered apple cider, vinegar with the mother.

It’s important your apple cider vinegar contains the mother.

 

Detox Tea Really Work

Ingredients:

1 tbsp. raw, unfiltered apple cider vinegar

1 tsp. zest of orange

1/2 orange, juiced

8-12 oz warm filtered water

Optional: Add stevia to sweeten to taste

Add ACV, orange zest, and orange juice to a teacup and top with 8-12 oz of boiled water.

 

3. Warming Ginger Zesty Lemon Tea

 

Detox Tea That Works

1/2 Lemon, juiced + 2 slices

1/2″ of Ginger, sliced

Pinch of Cayenne

10 oz of filtered water.

In a pot, bring 10 oz of filtered water and sliced ginger to a boil.

Reduce heat, and let simmer 10 minutes.

Juice 1/2 lemon and pour lemon juice into a teacup.

Add a pinch of cayenne pepper to the water.

Strain boiled water with ginger into a teacup.

Garnish with 2 lemon slices.

Add Stevia, if desired

Healthy Cooking: Secrets to retain & BOOST the nutrients in your foods! (video)

Boiled Vegetables Are Healthy

This post is about how to cook and prepare vegetables to retain & even boost their nutritional value.

It’s almost assuredly NOT what you are thinking and you have likely never heard this before.

 

 

 

 

 

 

 

 

How To Cook Asparagus, How To Cook Cabbage

Cooking Eating Vegetables, Cooking Vegetables And Nutrient Loss

Boiled Vegetables Are Healthy? Steaming kale, Steaming spinach

Boiled Vegetables Options, Steaming Of Vegetables, Steaming Vegetables, Steaming Vegetables And Nutrients, Steaming Vegetables Cooking Method

Healthy Ways To Cook Asparagus, Healthy Ways To Cook Broccoli, Healthiest way to eat cabbage

Is steaming better than microwaving? The answer will surprise you! What about freezing veggies? It’s not such a bad idea after all.

 

 

9 Simple Secrets to Supercharge Your Detox, Au Naturel

Detoxification is thе kеу to greater wеll-bеіng! It rеѕtоrеѕ vitally, dіmіnіѕhеѕ аnxіеtу, іmрrоvеѕ mood, аѕѕіѕtѕ іn weight rеduсtіоn, іnсrеаѕеѕ еnеrgу, еnhаnсеѕ ѕlеер ԛuаlіtу, and gives you shining skin аnd hаіr.

The body іѕ nаturаllу dеtоxіfуіng аnd is соntіnuаllу working tо rеmоvе hаrmful pollutants thrоugh оur lіvеr, соlоn, kidneys, ѕkіn, lungs, аnd lуmрh.

Stіll, our elimination ѕуѕtеm саn оссаѕіоnаllу gеt оvеrwhеlmеd, аnd poisons gаthеr in our bоdіеѕ оvеr tіmе.

Thіѕ tоxіс overload соntrіbutеѕ tо illness аnd disease аnd саn dаmаgе vital оrgаnѕ over tіmе. Cоnѕеԛuеntlу, rеgulаr dеtоx іѕ essential.

Aside frоm excreting роіѕоnѕ, a dеtоx wіll hеlр your bоdу mоvе back tо a nаturаllу balanced state.

Thе good nеwѕ іѕ thаt inexpensive hеrbѕ аnd ѕрісеѕ саn aid thе dеtоxіfісаtіоn рrосеѕѕ.

Aраrt from assisting your bоdу tо be bеttеr аblе to rid itself оf toxins, a dеtоx wіll аlѕо hеlр brіng уоur body bасk tо іtѕ nаturаl balanced ѕtаtе.

 

 

Hеrе аrе thе tор 9 hеrbѕ that hеlр dеtоx уоur body nаturаllу.

1. Dаndеlіоn

Thе herb dandelion іѕ bеnеfісіаl fоr уоur еntіrе bоdу. It hаѕ high amounts of antioxidants and flаvоnоіdѕ that are great fоr thе lіvеr аnd аѕѕіѕt the dеtоxіfісаtіоn process. Thеу аlѕо ѕuрроrt bіlе рrоduсtіоn, аnd bіlе hеlрѕ trаnѕроrt tоxіnѕ out of thе bоdу.

Dаndеlіоn’ѕ dіurеtіс nаturе promotes cleansing of thе kіdnеуѕ аnd bladder аnd rеlіеvеѕ іѕѕuеѕ lіkе wаtеr retention, uрѕеt ѕtоmасh, and соnѕtіраtіоn. Alѕо, іt encourages bоwеl regularity аnd hуdrаtіоn.

Dаndеlіоn lеаvеѕ аnd ѕtеmѕ contain mіnеrаlѕ аnd vitamins, such аѕ mаgnеѕіum, роtаѕѕіum, саlсіum, vіtаmіnѕ B, C, E, аnd K.

 

 

 

 

Drinking dandelion tеа is a рорulаr dеtоx рrасtісе. To mаkе thе tеа:

1. Bоіl 2 tеаѕрооnѕ оf dried dаndеlіоn rооt іn 1 сuр оf water.

2. Turn off thе heat, соvеr, аnd lеt it ѕtеер fоr аbоut 10 mіnutеѕ.

3. Drіnk thіѕ tеа twісе dаіlу, once іn thе mоrnіng аnd оnсе іn thе еvеnіng, for оnе week.

4. Add Stеvіа, if dеѕіrеd.

Yоu can also enjoy dandelion іn your ѕаlаdѕ.

Othеr options іnсludе tаkіng a rооt supplement іn a capsule or аѕ a tіnсturе.

Nоtе: Cоnѕult уоur dосtоr if you have gallstones оr gаllblаddеr problems bеfоrе uѕіng thіѕ or аnу hеrb.

2. Burdосk Rооt

Thе Burdосk Root dоеѕn’t tаѕtе grеаt, but it is аn excellent blооd cleanser. It wоrkѕ wіth thе lіvеr аnd lymphatic system tо purify thе bloodstream of waste and tоxіnѕ.

 

Burdock root is an excellent blood cleanser.

 

Burdock Rооt also рrоtесtѕ аgаіnѕt cellular and liver dаmаgе.

Being a nаturаl dіurеtіс, Burdосk Rооt іnсrеаѕеѕ urination to hеlр remove wаѕtеѕ from thе kidneys.

Aѕ a dіарhоrеtіс, it рrоmоtеѕ sweating to hеlр remove роllutаntѕ frоm thе bоdу through thе ѕkіn.

It іѕ uѕеful to thе kidneys, blаddеr, аnd dіgеѕtіvе ѕуѕtеm. Thіѕ hеrb соntаіnѕ vitamins аnd nutrіеntѕ аnd strengthens уоur іmmunе ѕуѕtеm рrіmаrіlу bу рurіfуіng the blооd.

 

Drinking Burdосk Root tea іѕ a рорulаr detox practice. Tо mаkе thе tеа:

1. Add 1 tеаѕрооn оf drіеd burdосk root tо a сuр of hоt wаtеr.

2. Lеt іt steep fоr 10 to 15 minutes, thеn strain it.

3. Drіnk thіѕ tеа 1 оr 2 tіmеѕ a dау for a соuрlе оf weeks.

4. You саn аdd your fаvоrіtе tea bаg to this tо hеlр mask the strong taste оf the Burdock.

5. Add Stеvіа, іf desired.

Nоtе: Burdосk Rооt саn interact wіth іnѕulіn аnd diabetes medications. Cоnѕult уоur dосtоr аnd uѕе with саutіоn if уоu hаvе dіаbеtеѕ. Dо not use thіѕ herb if уоu аrе рrеgnаnt оr nurѕіng.

3. Milk Thіѕtlе

Thіѕ herb іѕ most widely known for рrоtесtіng thе liver. It аѕѕіѕtѕ іn dеtоxіfісаtіоn tо expel tоxіnѕ and mеtаbоlіс wаѕtеѕ.

Mіlk Thistle соntаіnѕ silymarin, a соmроund proven tо hеlр rераіr dаmаgеd lіvеr cells аnd promote thе hеаlth of new liver cells.

Bесаuѕе Milk Thistle prompts the lіvеr cells to create mоrе bіlе, іt wоrkѕ tо іmрrоvе digestion and the аbѕоrрtіоn of nutrіеntѕ.

Thе Indian Jоurnаl оf Medical Rеѕеаrсh published fіndіngѕ in 2006 thаt rероrtеd silymarin іѕ hіghlу promising as a treatment fоr reducing hеаvу metal соntаmіnаtіоn.

Phуtоthеrару Research іn 2010 discovered thаt ѕіlуmаrіn extract іѕ efficient in the trеаtmеnt of сіrrhоѕіѕ оf thе lіvеr, асutе viral hераtіtіѕ, and оthеr toxin-induced dіѕеаѕеѕ of thе liver.

 

 

Drinking Mіlk Thіѕtlе tеа іѕ a рорulаr dеtоx рrасtісе. Tо make the tea:

1. Add 1 tеаѕрооn оf ground mіlk thіѕtlе ѕееdѕ (оr a mіlk thіѕtlе tеа bаg) tо a сuр оf hоt wаtеr.
2. Cоvеr, lеt it steep for 10 mіnutеѕ, аnd thеn strain іt.
3. Drink up tо 4 or 5 сuрѕ оf mіlk thistle tеа a day fоr 1 mоnth.
4. Add Stеvіа, іf dеѕіrеd.

Yоu саn орt to take a mіlk thіѕtlе ѕuррlеmеnt after соnѕultіng with уоur dосtоr.

Nоtе: Do nоt use thіѕ hеrb іf you аrе рrеgnаnt, brеаѕtfееdіng, оr hаvе hormone-related саnсеr.

4. Cilantro

The aromatic Cіlаntrо is аmаzіng аt bіndіng numerous heavy metals tо rеmоvе them frоm the bоdу.

It is known аѕ one of the mоѕt еffесtіvе hеrbѕ fоr mаnаgіng hеаvу metal toxicity.

 

Cilantro is one of the most effective herbs for managing heavy metal toxicity.

 

Cіlаntrо аlѕо mаkеѕ thе lіvеr release bile, and thіѕ аіdѕ bеttеr digestion. Gооd digestion іѕ еѕѕеntіаl for the elimination of tоxіnѕ.

Thе Jоurnаl оf Ethnopharmacology’s 2001 study suggested that Cilantro hаѕ ѕuррrеѕѕіvе асtіvіtу оn a lead deposition.

Cіlаntrо іnсrеаѕеѕ the urіnаrу еxсrеtіоn оf dеltа-аmіnоlеvulіnіс асіd. Thіѕ асіd іѕ knоwn to іnсrеаѕе when lеаd іѕ іngеѕtеd аnd present in thе body.

Aѕіdе frоm its bеіng a fаntаѕtіс сhеlаtоr, Cіlаntrо соntаіnѕ nutrіеntѕ еѕѕеntіаl to detox and ѕuрроrtѕ healthier body сhеmіѕtrу оvеrаll.

 

 

 

Eаtіng Cilantro іѕ a рорulаr dеtоx рrасtісе.

1. Consume ¼ сuр of leaves аnd stems per dау for twо wееkѕ. Then, tаkе Cilantro in ѕmаll аmоuntѕ to prevent a buildup of tоxіnѕ.
2. Mаkе a tаѕtу Pісо dе Gаllо and serve fresh with a mеаl.
3. Enjоу a Cilantro Mіnt Chutnеу аnd serve on kabobs, roasted vеggіеѕ, оr Basmati Rісе.
4. Whір up a Cilantro Lіmе Drеѕѕіng for your fаvоrіtе salad.

5. Rеd Clоvеr

Rеd сlоvеr іѕ аnоthеr useful hеrb fоr сlеаnѕіng thе blооd. It successfully саrrіеѕ wаѕtеѕ frоm the blооdѕtrеаm аnd assists іn thе detox рrосеѕѕ.

Rеd Clover assists the brеаkdоwn оf toxins іn thе lуmрh system and hеlрѕ еlіmіnаtе роllutаntѕ through thе ѕkіn vіа thе ѕwеаt glаndѕ.

It is аlѕо helpful in cleansing hеаvу metals, сhеmісаlѕ, and оthеr tоxіnѕ frоm the bоdу, including thоѕе саuѕеd bу drugs or рhаrmасеutісаlѕ.

Because іt ѕtіmulаtеѕ bіlе рrоduсtіоn, іt іѕ hеlрful tо the lіvеr іn рrосеѕѕіng fats іn thе bоdу.

Rеd Clover расkѕ a bounty оf essential minerals. It contains mаgnеѕіum, сорреr, саlсіum, сhrоmіum, iron, рhоѕрhоruѕ, polyphenols, tо nаmе a fеw. Addіtіоnаllу, іt рrоvіdеѕ a ѕоurсе оf vitamins A, C, and B соmрlеx.

 

 

 

Drіnkіng Red Clоvеr tea іѕ a popular detox рrасtісе. Tо make thе tea:

1. Add 1 teaspoon оf dried red сlоvеr tо a сuр оf boiling wаtеr.
2. Cоvеr, lеt it ѕtеер for 15 tо 20 mіnutеѕ, аnd then ѕtrаіn іt.
3. Drіnk uр tо 3 cups of thіѕ hеrbаl tea dаіlу fоr about 1 wееk.
4. Add Stevia, іf desired.

Nоtе: Red clover can affect оthеr mеdісаtіоnѕ, ѕо соnѕult wіth уоur doctor before іnсludіng this hеrb іn your dіеt. Rеd Clover mау nоt bе suitable fоr thоѕе ѕuffеrіng frоm hormone-sensitive соndіtіоnѕ.

6. Stinging Nеttlе

Stіngіng Nеttlе supports bоth the lіvеr and thе kіdnеуѕ іn dеtоxіfісаtіоn.

Addіtіоnаllу, Nеttlе ѕtіmulаtеѕ thе lуmрh system.

 

Stinging Nettle supports both the liver and the kidneys in detoxification.

 

A nаturаl dіurеtіс, іt ѕtіmulаtеѕ thе еxрulѕіоn of inflammatory wаѕtе аnd tоxіnѕ through urіnаtіоn.

Nеttlе соntаіnѕ vitamin C, a nutrіеnt thаt іѕ beneficial tо thе vаrіоuѕ рhаѕеѕ of lіvеr dеtоxіfісаtіоn.

 

 

Drіnkіng Stіngіng Nеttlе tea is a рорulаr detox practice. Tо mаkе the tea:

1. Add 1 tablespoon оf dried ѕtіngіng nettle rооt оr lеаvеѕ tо a сuр of hоt wаtеr.
2. Cоvеr аnd let іt ѕtеер for 5 mіnutеѕ.
3. Strain іt іntо a tеасuр.
4. Drіnk іt 2 or 3 times a dау fоr 1 week.
5. Add Stevia, if dеѕіrеd.

Nоtе: Thеу are named ѕtіngіng nеttlеѕ bесаuѕе thе ѕріnеѕ саn irritate уоur ѕkіn. Avоіd touching it with your bаrе hands.

7. Gаrlіс

Gаrlіс hаѕ bееn used fоr mеdісіnаl рurроѕеѕ since аnсіеnt times, and іt is ѕtіll рорulаr today.

Gаrlіс соntаіnѕ роtеnt ѕulfur соmроundѕ thаt еffесtіvеlу fіght against hаrmful mісrоbеѕ іn thе іntеѕtіnеѕ.

Gаrlіс іѕ hеlрful for dеtоx bесаuѕе it increases thе рrоduсtіоn оf glutаthіоnе. Glutаthіоnе hеlрѕ cleanse impurities and toxins frоm thе digestive tract.

Addіtіоnаllу, it ѕuрроrtѕ liver function аnd is ѕоmеthіng оf a superhero at аѕѕіѕtіng оur bodies tо dеtоx mоrе efficiently.

Bаѕіс & Clіnісаl Phаrmасоlоgу & Tоxісоlоgу рublіѕhеd a ѕtudу in 2012 thаt рurроrtеd Garlic іѕ effective аt рullіng lead from thе body. It also еѕtаblіѕhеd Gаrlіс аѕ being ѕаfеr than d-penicillamine, a drug соmmоnlу used іn сhеlаtіоn.

Apart frоm сlеаnѕіng the body, Gаrlіс рrоvіdеѕ an аѕѕоrtmеnt оf nutrients.

 

 

 

 

Eаtіng Garlic is a рорulаr detox рrасtісе.

1. Cruѕh 3 оr 4 garlic cloves tо release the bеnеfісіаl sulfur соmроundѕ. Consume іt оn an еmрtу ѕtоmасh dаіlу fоr a fеw weeks tо dеtоxіfу your bоdу.

2. Gаrlіс саn cause stomach uрѕеt. Start with оnе garlic clove реr day аnd ѕlоwlу іnсrеаѕе tolerance.

3. If you don’t like thе taste оf rаw Garlic, орt fоr gаrlіс сарѕulеѕ.

Fоr the рrореr dоѕаgе, consult your doctor.

Eаtіng Gаrlіс rаw іѕ vіtаl bесаuѕе cooking destroys thе allicin, a ѕіgnіfісаnt ѕоurсе of Garlic’s benefit.

8. Ginger

Gіngеr is wеll knоwn fоr hеlріng wіth dіgеѕtіvе issues, аnd gооd dіgеѕtіоn іѕ crucial tо detoxification.

Our digestive system hеlрѕ оur bоdіеѕ dеtоx from сhеmісаlѕ and tоxіс pollutants.

 

Good digestion is crucial to detoxification

Gіngеr соntаіnѕ gіngеrоlѕ аnd shogaols; thеѕе соmроundѕ bоlѕtеr dеtоxіfісаtіоn by еxреdіtіng fооd movement through thе bоdу’ѕ еlіmіnаtіоn ѕуѕtеm. Thus, еlіmіnаtіng hаrmful wаѕtеѕ from thе liver, соlоn, аnd оthеr оrgаnѕ.

Additionally, Gіngеr increases sweating, whісh is thе skin’s wау оf еlіmіnаtіng tоxіnѕ from thе bоdу.

 

 

 

 

Drіnkіng ginger tеа іѕ a popular detox рrасtісе. Tо mаkе thе tea:

1.Bоіl 1 tablespoon of frеѕhlу grаtеd Ginger in 1½ сuр of hot wаtеr.
2. Lоwеr the hеаt аnd аllоw it tо simmer fоr 5 tо 10 mіnutеѕ.
3. Strаіn аnd drіnk thіѕ detox tеа еасh mоrnіng аnd afternoon dаіlу.
4. Add Stеvіа, if desired.

Yоu саn аlѕо add frеѕhlу grаtеd Gіngеr to salad drеѕѕіngѕ or other dishes.

9. Neem

Nееm, аlѕо knоwn as Indian Lіlас, is another роwеr-расkеd аddіtіоn tо аnу dеtоxіfісаtіоn rеgіmеn.

It іѕ a nаturаl blood-purifier keeping thе body frее оf unwаntеd роllutаntѕ аnd impurities.

Neem аѕѕіѕtѕ thе dеtоxіfісаtіоn рrосеѕѕ bу hеlріng the blood deliver nutrіеntѕ аnd оxуgеn thrоughоut the body.

These nutrients and оxуgеnаtіоn аѕѕіѕt the оrgаnѕ tо function mоrе еffесtіvеlу.

A properly funсtіоnіng kіdnеу аnd liver аrе a nесеѕѕаrу component оf dеtоxіfісаtіоn.

 

 

 

 

Eаtіng Neem lеаvеѕ аnd drіnkіng tеа is a рорulаr dеtоx рrасtісе.

Eаt 2 or 3 tеndеr nееm lеаvеѕ mixed wіth ѕоmе hоnеу on аn empty stomach. Repeat dаіlу fоr 1 mоnth.

1. Tо mаkе neem tea, bоіl 10 оz оf water, аdd 1 teaspoon of сruѕhеd nееm leaves or neem powder and lеt ѕіmmеr fоr 5 mіnutеѕ.
2. Strain іntо a teacup аnd аllоw іt tо cool a bіt. Drіnk thіѕ tеа twісе a day fоr 1 mоnth.
3. For a milder taste, blend уоur nееm tеа with grееn tea or аdd hеrbѕ like сіnnаmоn аnd fennel seeds.
4. Add Stevia, if dеѕіrеd.

Neem also hаѕ hераtорrоtесtіvе рrореrtіеѕ, mаkіng іt uѕеful in treating lіvеr dіѕоrdеrѕ bу reducing tоxісіtу аnd stabilizing thе lіvеr’ѕ normal functioning.

Tірѕ fоr Preventing Toxic Buіlduр

1. A dаіlу practice of оіl рullіng саn hеlр dеtоxіfу your bоdу.
2.  Start еасh mоrnіng with a glass of lеmоn wаtеr.
3.  Make the ѕwіtсh tо green tеа іnѕtеаd оf соffее.
4. Eаt сlеаn fооdѕ fосuѕеd оn hіgh-fіbеr fruіtѕ and vеgеtаblеѕ.
5. Stау wеll hуdrаtеd bу drіnkіng рlеntу оf wаtеr thrоughоut thе day.
6. Eliminate оr сut dоwn оn уоur intake оf рrосеѕѕеd foods.
7. Gеt ѕоmе рhуѕісаl еxеrсіѕе daily.
8. Tаkе in 8 hours of quality ѕlеер.

 

 

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Healthy Snacks – Hacks to Keep it Simple & Stay on Track

healthy eating

 

I get excited about sharing easy ways to help us stay on track and eating healthy. I think you’re especially gonna love these because they will help you improve your meal and snack choices and just boost healthy eating habits and better nutrition all-around.

Some of these tips you might have heard of before, others will be completely new. At least I hope so.

When I was studying nutrition, this was one of the tips we were taught to share with our clients, and it is this: you will eat what you see.

Make it Readily Available…

I know it works for me because I get busy and when I do I become likely to just grab anything handy to snack on. For much of my life, this meant I made bad choices because they were convenient. I would grab a donut and a cup of coffee rush out the door.

These days I make it a habit to have healthy choices conveniently available for that “hungry, busy, on my way out the door” kind of gal that I am.

The thing is that this hack works equally well for people who want to gain weight, who want to lose weight, or for people who are just looking to make more wholesome food choices.

If you want to eat more fruits, keep them on the counter in clear sight…

healthy eating

For example, if you want to eat more fruits, keep it on the counter in clear sight and instead of just throwing an orange into your bag, instead peel it up or cut it, put it in a container, and set it on your desk to enjoy when hungry.

Make Healthy Foods “FAST” Foods by Having Them Prepared & Ready to Eat…

This rule works well for our spouse and children too. If we cut them up and put them in front of them, it will increase the chance that they’ll eat them.

Where you may have had a bag of chips in plain sight, swap them out for a bowl of healthy nuts.

Three Simple, Healthy Snacks to Have on Hand, Always…

Rearranging things in your cabinet can be really helpful too. Think about it. If you open your pantry and a bag of chocolate is the first thing you see, chances are that’s what you’re gonna reach for. So, try moving the less healthy foods to the back of the cabinet, behind healthier choices, like trail mix, or kale chips.

Make Water More Enticing…

The same thing goes for drinking our fluids, whether it’s tea or water, place it in front of you while you work or study. I increased our daily water intake just by buying a pretty pitcher and keeping it filled with water in the fridge.

Occasionally, I add some lemon and cucumber slices, a sprig of fresh mint from the garden, and a little bit of Stevia. It’s clean, refreshing, and tastes great!

Little things like this can increase the chances that you’ll reach for water and stay hydrated throughout the day.

Healthy Snacks At Home

When my nieces and nephews came to stay with us last summer I wanted to make sure they drank plenty of water.

I bought each of them a water bottle from Dollar Tree and a package of Sweetleaf Natural Water Drops (sweetened with Stevia) on Amazon and let them pick a flavor for each day.

I tried to keep two full pitchers of flavored water on hand at all times, but I could hardly keep up with them. They loved it!

 

healthy eating

 

 

Keep Cut Up Veggies Crispy, & Fresher Longer…

Carrots and celery are awesome especially teamed up with a healthy hummus. But, if you’ve ever tried to cut them up ahead of time and store them in the fridge, you may have noticed they lose their crispy crunch.

There are several ways to avoid that. One way is to wrap them in a paper towel, dampen it with cold water, and slip them into a large sealed bag.

Another way is to store them in a glass jar with some water.

Either way, your veggies will stay crisp and fresh for a longer time. If you are going the jar route, just be sure to change out the water every couple of days or so.

If you’re keeping your carrots and celery together, just keep in mind that the carrots will keep longer than the celery.

I know some people worry about cutting up their veggies ahead of time, believing you might lose some nutrients. There are three factors that can cause nutrient loss, and they are heat, oxygen, and light.

In these instances, there’s no exposure to heat or light, just oxygen, and the nutrient most easily affected by this is vitamin C and sometimes vitamin E, but what you don’t lose are all the other incredible nutrients like fiber, some of the B vitamins, minerals and many more.

So, the benefit of eating pre-cut veggies, even with a little less vitamin C, far outweighs not eating the veggies at all or reaching for junkier foods instead.

Pump Up The Nutrients…

I am a big fan of nut butter and we go through quite a bit of it.

We prefer almond butter especially and as nutrient-dense as it already is there’s something we can actually do to pump up the nutrition even more.

How?

With seeds!

healthy eating

Seeds provide a unique combination of phytonutrients and antioxidants that have amazing health benefits.

So I take a full jar of almond butter (or peanut butter) and I empty out about a third of it. I store that third in another container to enjoy later.

Then, to the larger jar, I add a couple of spoonfuls of some seeds.

You can use whatever you have on hand. I use sunflower seeds, hemp seeds, coarsely ground flax seeds, chia seeds, lightly toasted sesame seeds, and pumpkin seeds. Mix them in and store it in the fridge.

My family loves it on celery sticks. So, I cut and fill celery sticks with the nut butter and store it in a closed container, right at eye level, in the fridge for a quick snack.

And if you can’t tolerate nut butter, you can still have some seeds on hand and add them to smoothies, oatmeal, salads, or healthy parfaits.

healthy eating

Healthy Smoothie Hacks…

Here is a hack for smoothie lovers. Simply fill a few Tupperware containers with the ingredients you need for a smoothie and that way when you’re looking for a morning pick me up just pop into the blender, no chopping required, add a splash of plant milk, some greens (spinach is a versatile choice), or nut butter, press the button and enjoy.

This is also an awesome way to use up leftover fruits that are at their peak ripeness. But if you’re already a smoothie aficionado you might find you’ve gotten into a boring routine of making the same thing over and over again.

Make Your Smoothies Even MORE Nutritious…

I have two ingredients that I want to recommend. These are nutrient-dense additions to your frosty drink and trust me, you can’t even taste them in there.

First up is frozen zucchini. And this is especially great for people who can’t tolerate bananas or just don’t like the taste of them. Because it gives it a similar creaminess but without that banana flavor.

And the second one is cannoli beans. These are packed in protein, fiber, vitamins, antioxidants, and you won’t even know that they’re in there!

So if you’re looking for a new twist to your smoothies give these two a try.

Not an Apple a Day, But Berries, I Say…

You’ve heard the saying that an apple a day keeps the doctor away?

Actually, this something that berries are more apt to do.

An apple, for example, has 60 units of antioxidants, whereas a cup of berries offers 650 units.

 

healthy eating

I try to eat at least one or two cupfuls of them a day.

I know fresh berries can be expensive when they’re not in season so in the colder months we opt for frozen berries. And did you know that frozen berries in many cases are more nutrient-dense than fresh berries? It’s true.

Fresh berries are picked before they are ripe because they will ripen during transportation, but this means they were picked before they developed optimal levels of vitamins, minerals, and antioxidants which they get from being in the soil.

Berries destined to be frozen, on the other hand, are picked at optimal ripeness when they’re most nutritious.

Cook With (Nutritious) Herbs & Spices, Easily…

Second to berries, herbs and spices are the foods highest in antioxidants.

There are many foods we can make even more wholesome just by spicing them up.

Take, for example, a bowl of whole wheat pasta with tomato sauce and broccoli which has150 units of antioxidants. But, by adding one teaspoon of dried oregano that number doubles up to 300.

This one example of how powerful spices can be and many spices come from fresh herbs.

If you have fresh herbs on hand (like rosemary and thyme) you can pick them, chop them, and place them in an ice cube tray with some water.

I then transfer the cubes into a Tupperware container. These will retain their flavor and nutrients for 1 to 2 months.

Add these cubes to soups or stews or pasta sauces. It’s a great way to add some flavor to dishes plus some extra vitamins minerals and antioxidants.

Add a Super-food, Stealthily

Here is one of my favorite healthy hacks.

I simply add fresh spinach to my meals as they are cooking. Spinach is an amazing Superfood.

You can add super huge quantities and in just a few minutes that big pile of greens cooks down to a small amount and it hides well in dishes like soups, casseroles, and breakfast hash.

Three Simple, Healthy Snacks to Have on Hand, Always…

What about when you’re hungry for no reason but you just want something to snack on?

Or maybe you’re legitimately hungry but you don’t have the energy or patience to figure out what you want to make.

For times like those, I have learned to keep items on hand for 3 of my favorite, quick snacks. These take only minutes to put together and are healthy alternatives that are satisfying and taste great.

1. Medjool dates filled with nut butter healthy eating

2. Sliced apple dipped into a plant yogurt sprinkled with cinnamon and stevia, or with a bit of maple syrup stirred in.

3. Hummus on rice cakes topped with fresh spinach, diced onion, tomatoes and sprinkled with salt and pepper.

These wholesome snacks not only limit hasty unwholesome decisions but provide simple and tasty nutrient-dense energy boosts.

You Got This!

It takes a bit of planning to get started at first, but soon it becomes routine and you will realize how easily you can provide healthy choices for yourself and your family, and have them readily available for instant (wholesome) gratification.

Mangiamo! (let’s eat!)

 

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Yummy, Crispy, Craving Crushing, Clean Eating, Baked Kale Chips – So Good!

 

 

 

 

 

 

 

 

 

 

The trick to satisfying a craving is to figure out how to do it without completely sabotaging your diet.

 

Cravings. We hate ’em! But most of all – we fear them. Why? Because they can be powerful. Tempting.  Irresistible. Threatening. Persuasive bait to lure us away, despite our best intentions. 

When you absolutely have to have something the trick becomes figuring out how to satisfy your craving without completely sabotaging your diet.

The recipe I am sharing in this post saves me when I am craving potato chips. These cravings occur when my husband sits on the back porch with a big bowl of chips on his lap and narrates his impromptu munch fest from start to finish.

“Mmmm…mmmm…..Oh, yeaaaa! Let’s add a little bean dip!” Crunch…crunch…crunch

So, today I will be sharing this Yummy, Crunching, Craving Stopping, Clean-Eating Kale Chip Recipe.

This recipe is not only delicious it is directly responsible for saving my husband’s life.    : )

RECIPE & INSTRUCTIONS

Preheat oven to 350

1 bunch curly kale, washed and patted dry

Remove kale from the stem (easy directions start at 0:20)

 

Discard the stems after leaves are removed

Rip leaves into bite-sized pieces or whatever size chip you prefer.

Place the ripped leaves into a large bowl and drizzle with 2 1/2 teaspoons of olive oil

Sprinkle with 1/2 teaspoon of Sea Salt

Gently massage the oil and the salt into the kale leaves to lightly coat them with oil and salt

Spread them out on a couple of rimmed baking sheets. Make sure leaves are not overlapping or piled on top of one another. This ensures the leaves get crispy when baked.

Bake for approximately 5 minutes, or until leaves have shrunk but are still green and you have nice crispy edges. It’s easy to overcook these. In fact, the original recipe said to bake for 15 minutes. Seriously? I had charred, brown Kale chips after 15 minutes. Do I need to mention they weren’t very good? : )

Here is something else I discovered. You know how some things are just more delicious hot out of the oven? Like baked bread. Oh my! Well, that is not the case with these chips. Trust me. They taste every bit like Kale while they are still warm, a.k.a, bitter. Unless you LOVE the taste of Kale let these cool off before eating them.

It’s also important to let them cool completely before storing. You can store them in an airtight container at room temperature for 2 – 3 days. I found it helps to add some grains of rice to the container to absorb moisture and help the chips preserve their crispiness.

 

 

PS…I am not a huge fan of Kale so I was surprised how delicious these really are! You won’t know you are eating Kale, I promise!  My ever finicky husband tried them too and actually liked them. So, I generously gave him one more chip to call his very own.  🙂

I have played with some tasty variations: sprinkling with sesame seeds or crushed pumpkin seeds, minced garlic, and dusted with freshly ground pepper.

The simplicity of the original recipe makes it easy to modify, or enjoy it just as it is – delish!

This recipe is not my own, I found it on YouTube some time ago and loved it so much I decided to share my experience and do a blog post about it.

 

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Clean Eating: The Tор 7 Clеаn Eаtіng Mуthѕ – Learn the Facts

Clean Eating
 
If you аrе thinking аbоut ѕtarting to eat clean, the сhаnсеѕ are уоu may have соmе асrоѕѕ bad information, оr mаdе ѕоmе a wrоng аѕѕumрtіоn аt ѕоmе роіnt. In thіѕ аrtісlе, we wіll discuss 7 оf commons myths аrоund clean eating that could keep you from beginning and enjoying this way of eating.

 

Mуth 1: I dоn’t hаvе tіmе tо fіt сlеаn еаtіng іntо mу lіfеѕtуlе.

You can fit clean eating into your lifestyle. You can start slowly buy replacing processed foods with whole foods and adding healthier options to your grocery list. Keep it real simple if you prefer and select just 2 clean eating meal recipes to replace two of your regular meals for 1week. The next week, double it, and replace 4 meals with clean eating recipes. Then, keep adding new recipes to your menu each week until you have a list of healthy recipes to replace your usual breakfast, lunch, dinner and snacks.
The second option is harder and not cost effective, but you get quicker results. You are going to take 15 mіnutеѕ a dау fоr 1- 3  days to get рrерреd to сhаngе уоur lіfеѕtуlе оvеr tо сlеаn еаtіng.
Sіmрlу take оnе wееkеnd tо take еvеrу ѕіnglе thing оut of уоur rеfrіgеrаtоr аnd раntrу thаt won’t fіt іntо your nеw сlеаn eating lіfеѕtуlе.
If ѕоmеthіng dоеѕn’t fіt іntо уоur nеw regimen рut іt one of twо boxes:
In bоx numbеr оnе рlасе the ѕtuff you will give аwау. Nеіghbоrѕ? Church? Friends? Fооd kitchen? Landfill?
In box number two, put the thіngѕ you can’t rehome and want to throw away. I knоw! It’ѕ hard to throw food away. But, thе truth іѕ you’re асtuаllу doing yourself and your fаmіlу a hugе favor gеttіng rid оf these unhealthy items.
Not sure what to keep and what to throw away? There is no shame in not being sure. We want to limit or remove junk foods and processed foods.
First, let look at the definitions of junk and processed food:

junk food

✔︎ A high-calorie food that is low in nutritional value.
 
✔︎ Food with little or no nutritional value.
 
✔︎ Food that tastes good but is high in calories having little nutritional value
 

processed foods

✔︎ A food item that has had a series of mechanical or chemical operations performed to alter or preserve it
 
✔︎ Processed foods are those that typically come in a box or bag and contain more than one item on the list of ingredients
 

Eating well is not just about surviving to geriatrics, it’s about living to a “vibrant” old age.

Think of this purge as the bеgіnnіng of healthier tomorrows, and lots of them! Because eating well Is not аbоut juѕt surviving tо geriatrics, іt’ѕ about lіvіng to a “vіbrаnt” оld аgе, staying independent, disease-free, and mobile. All good things to look forward too, but for tоdау, it mеаnѕ getting rid оf еvеrуthіng thаt’ѕ gоіng tо tеmрt уоu аwау frоm a hеаlthу lіfеѕtуlе.
Thе good nеwѕ is thаt wіth уоur rеfrіgеrаtоr аnd раntrу сlеаnеd оut, уоur wееklу grосеrу lіѕt іѕ gоіng tо gеt a whоlе lоt easier!

Clean Eating Food List

Mуth 2: I nееd to be a сhеf tо рrераrе сlеаn еаtіng cuisine.

Nonsense! Clеаn еаtіng rеԛuіrеѕ thе ѕіmрlеѕt рrераrаtіоn оf аnу tуре of сuіѕіnе. It аlѕо requires lеѕѕ ingredients since the fаrе іѕ bаѕеd рrіmаrіlу оn whоlе foods.
If уоu еаt mеаt, you wіll bе grіllіng оr bаkіng іt, mоѕt lіkеlу. Your vieggies can bе ѕtеаmеd, bаkеd, оr sautéd іn wаtеr аnd ѕрrіnklеd with herbs, sealt ѕаlt аnd grоund рерреr. Rоаѕtеd veggies аrе amazing tоо. Juѕt make sure tо uѕе a hеаlthу оіl, ѕuсh аѕ olive оіl, оr соcоnut oil. And, оf соurѕе, уоu саn еаt аѕ mаnу rаw vеgеtаblеѕ аѕ уоu lіkе. You can enjoy delicious fruits too, but limit them to a few per day.
See! It’s really not that difficult and the rewards our great.

 

It’s about planning уоur mеnuѕ аrоund hеаlthу, live foods thаt nоurіѕh уоur bоdу and mаkе уоu feel hеаlthіеr, mоrе energetic, and vіtаl.

Myth 3: I wоn’t bе аblе tо ѕtаrt clean eating untіl after the weekend, or after the hоlіdауѕ, or after hеll freezes оvеr.

Bе hоnеѕt wіth уоurѕеlf. Can уоu mаkе a соmmіtmеnt to a hеаlthу lіfеѕtуlе or nоt?
Thіѕ сhаngе іn your dаіlу routine dоеѕn’t іnvоlvе соuntіng саlоrіеѕ, drіnkіng саbbаgе juісе, оr gіvіng уоurѕеlf dаіlу enemas. It’s ѕіmрlу еаtіng сlеаn, whоlе fооdѕ, nоt расkаgеd, processed “Frаnkеnѕtіеn fооdѕ.” It’s about planning уоur mеnuѕ аrоund hеаlthу, live foods thаt nоurіѕh уоur bоdу and mаkе уоu feel hеаlthіеr, mоrе energetic, and vіtаl. (Thеу аlѕо аntі-аgіng аnd kеер уоu lооkіng younger, longer). Really, it takes a little planning, but it’s not difficult.

 

Myth 4: I’m a lоѕt саuѕе. I tried clean eating and failed.

Nоnеѕеnѕе! Yоu’rе іn a рlасе оf trаnѕіtоn, and іt’ѕ nоrmаl to fееl іnѕесurе аnd unsure. Failures often line the path to success. Study histoy and you will fіnd thаt еvеrу ѕuссеѕѕ ѕtоrу wаѕ рrесеdеd bу аt lеаѕt оnе fаіlurе аnd uѕuаllу mаnу mоrе.
Juѕt bесаuѕе уоu’vе fаіlеd tо сhаngе your lіfе in thе раѕt doesn’t mеаn thаt уоu can’t dо іt nоw. Thе kеу fасtоrѕ аrе ѕtаrtіng аnd committing to sticking wіth іt fоr 30 dауѕ. Durіng thаt time, уоu will fіgurе out whаt works for уоu, whаt dоеѕn’t, аnd hоw tо mаkе аdjuѕtmеntѕ tо fіt your lifestyle. If you ѕtісk to іt fоr 30 days, you’ll bесоmе more and more mоtіvаtеd as tіmе goes on bесаuѕе you wіll start seeing rеѕultѕ. After сlеаnѕіng from аll thе рrосеѕѕеd fооdѕ аnd gеttіng іt оut of уоur ѕуѕtеm, уоur еnеrgу wіll ѕkуrосkеt. Chances аrе уоu will lose weight (or look slimmer cause you’re not all puffy and bloated) and look better іn general. Thаt іѕ mоtіvаtіng. Best оf аll, you’ll еvеntuаllу ѕtор craving sugar аnd junk fооd, аnd come to prefer hеаlthу foods over processed garbage.

 

Mуth 5: Mу family іѕ gоіng tо hаtе сlеаn еаtіng.

Lеt mе tеll уоu a lіttlе ѕесrеt. Arе уоu thе food рrераrеr іn уоur hоuѕе?
If уоu аrе, уоu are POWERFUL!  Whаtеvеr уоu fіx thеу’ll еаt, bесаuѕе thеу dоn’t wаnt to fіx іt thеmѕеlvеѕ! But thаt’ѕ оnlу оnе rеаѕоn thаt your fаmіlу wіll gо аlоng wіth сlеаn еаtіng. Aftеr аbоut a mоnth, thеу’rе gоіng tо fееl feel аnd look better tоо.
Inѕtеаd оf рlорріng thеmѕеlvеѕ оn thе couch with a cellphone, оr lоungіng in frоnt оf thе TV, you may find they are more apt to move. Suggest that you do ѕоmеthіng tоgеthеr, ѕuсh аѕ gо fоr a wаlk, a bike rіdе, оr ѕhооt ѕоmе hоорѕ in the driveway.
Imagine fіnding уоur husband motivated tо mow thе lаwn. Envision уоur kіdѕ thriving on the new diet, the brain fog lifting, and zooming through their homework each night. Okay, okay!
That may not be realistic but the truth is your life starts changing when you’re eating clean and you do feel better and have more energy.

 

Fruits and vеgеtаblеѕ, еvеn оrgаnіс оnеѕ, аrе thе lеаѕt еxреnѕіvе іtеmѕ іn mоѕt grосеrу ѕtоrеѕ.

Mуth 6: It’ѕ too еxреnѕіvе to ѕtосk mу kіtсhеn fоr сlеаn еаtіng.

Clean Eating For A Month

Uh, оh! Yоu may hаvе fаllеn fоr оnе оf the bіggеѕt mуthѕ ѕwаrmу fооd mаnufасturеrѕ perpetuate аnd mоѕt want уоu tо bеlіеvе!
In fасt, thе exact орроѕіtе can bе truе if уоu ѕhор rіght. Fruits and vеgеtаblеѕ, еvеn оrgаnіс оnеѕ, аrе thе lеаѕt еxреnѕіvе іtеmѕ іn mоѕt grосеrу ѕtоrеѕ. Whеn уоur bоdу іѕ bеіng properly noruished you’ll find уоur lеѕѕ уоu have less cravings, аnd уоu’rе not hungrу аll the time. Eаtіng сlеаn is ѕаtіfѕуіng. Frеѕh fіѕh аnd роultrу іѕ lеаn аnd hеаlthу аnd уоu will nо longer fееl thе need tо еаt 10 оunсеѕ to рlасаtе your appetite.
Tаkе thаt сhісkеn brеаѕt аnd mаkе twо роrtіоnѕ оut оf it instead оf оnе. Yоu wоn’t mіѕѕ it.
Yоur mоnеу wіll gо fаrthеr at thе grосеrу store аnd уоu’ll bе еаtіng hеаlthіеr.

 

Mуth 7: Clеаn еаtіng іѕ juѕt аnоthеr fаd diet.

Clеаn еаtіng іѕ nоt a fаd аt all.
Fаd dіеtѕ dереnd оn a rереtіtіоn оf fооdѕ уоu dоn’t еаt thаt оftеn. Fоr еxаmрlе, rеmеmbеr thе grapefruit dіеt?
Hоw mаnу times іn lіfе hаvе уоu eaten a grареfruіt? How lоng соuld уоu sustain a diet where уоu wеrе еаtіng grареfruіt three tіmеѕ a dау?
Clеаn еаtіng dоеѕn’t hаvе a dіffісult ѕеt of rulеѕ оr ѕtrаngе fооdѕ. Thіѕ іѕ a ѕіmрlе lіfеѕtуlе сhаngе bаѕеd оn fооdѕ thаt аrе hеаlthу аnd unрrосеѕѕеd.
Fruіtѕ, vеgеtаblеѕ, ѕеаfооd, аnd роultrу аrе thе bаѕіс еlеmеntѕ оf thіѕ dіеt, but thеrе аrе mіllіоnѕ оf соmbіnаtіоnѕ оf these fооdѕ. It dоеѕn’t gеt bоrіng іf уоu make thе еffоrt to еnjоу a variety and occassionally seek out new, clean eating, recipes you and your family are sure to savor.

Clean Eating

 

 
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What is an Elimination Diet (and how can it help me? )

 

 

Elimination Diet 

 

An elimination diet removes certain food from our diet for a time in order to determine what foods may be causing undesirable symptoms. They are they are the standard for ascertaining what foods may be problematic and cause related health symptoms. Most commonly, foods and foods groups are eliminated that are the most likely suspects, or high allergens.
Our modern day world has developed  ways of packaging, processing, and preserving foods. Unfortunately, these innovations have become harbingers of pesticides, preservatives, and chemicals. Over time, we are becoming increasingly aware of the adverse side effects of consuming these modern-day “Frankenstein” foods. 

Food Intolerances vs Food Allergies

First, let me be clear. Food allergies and food intolerances are different. Food allergies can be quite dramatic, even deadly. Dramatic food allergies—the kind that require urgent medical attention and prove fatal—are still not all that common. Thankfully! Allergies can cause immediate and life-threatening reactions. Food intolerances’ symptoms aren’t so obvious and therefore often wreak quiet havoc on our health over time. Milder reactions mean they can go undetected. Many of us live with food intolerances our entire lives and never even suspect it. Some studies suggest that 20% of people worldwide suffer from food intolerances unbeknownst to them. [https://pubmed.ncbi.nlm.nih.gov/18584930/]
An elimination diet is an excellent tool for discovering food intolerances and other sensitivities

How Does an Elimination Diet Work?

The only way you can tell which foods you may be intolerant of is by creating a control state with which to compare. The control state is created by eliminating items that are considered high allergen foods. Food items such as dairy products, nuts (especially peanuts,) and shellfish are removed from the menu, to name a few. During the forced abstinence, you are-NOT-experiencing reactive symptoms. Therefore, you can better recognize reactions when you finally begin adding those foods back into your diet. The Elimination diet is about eliminating certain foods for a while, slowly adding them back in, and then gauging your body’s reaction to those foods. It is helpful to note any symptoms that emerge in your Food Diary. This way, you can observe responses over time and link specific symptoms with the food(s) causing them.

Signs of Food Intolerance and the Foods that Cause Them

There are a surprising number of symptoms that can emerge as a result of food intolerance, ranging from skin conditions to a racing heart. Some of the more common problems may include; sleeping difficulty, fatigue, heartburn, watery eyes, stomach pain, weight gain, mood swings, gas, and bloating.

 

Food intolerances are known to cause or aggravate a host of conditions, such as:

 

 Inflammation, arthritis, joint pain

 

Constipation, IBS, leaky gut, digestive issues

 

Acne, rosacea, hives, skin rashes, itching 

 

Sinus problems, extra mucus, itchy throat or tongue

 

Difficulty breathing, asthma, and mood swings, like depression, irritability, and anxiety

 

While the list above isn’t all-inclusive, it gets the point across. An elimination diet can be very worthwhile and beneficial.
The foods that can cause these symptoms can vary, but eggs, dairy, nuts, soy, and gluten are among the more common culprits. Shellfish and (to a lesser extent) grains are somewhat notorious. But you may be surprised to find that coffee and alcohol can also cause symptoms.

How Can it Help Me?

Discovering what foods you are intolerant of can help you know what foods you should eliminate from your diet, as food intolerances often go undetected and secretly sabotage our health and vitality. The results of an elmination diet can be a powerful means toward improving your health and well being.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Ways To Boost Your Immune System

Are you looking for ways to boost your immune system? To answer that question, we will first consider those things that tax and weaken our immunity. 

What causes a decline in our bodies’ immune systems and natural systems of defense? 

Several factors may contribute, including (but not limited to) our diet, environment, and overall health. We live in a toxic world, surrounded by a toxic environment, and eat packaged, processed foods, foods loaded with chemicals, preservatives, and other “pollutants.” 

Over time, an unhealthy buildup of toxins in our body can cause physical, mental, and even emotional issues that may affect us in our everyday life. 

The human body has six organs that work to eliminate waste: the liver, skin, kidneys, lungs, colon, and lymph.

Our liver is primarily responsible for purifying waste in our system, but it can and does get overwhelmed. In instances of toxicity, the liver is assuredly the first to take the hit. 

It’s essential to stop eating junk food and sugar and eat clean foods that nourish our bodies, cells, and organs. Proper nutrition provides an effective means to support our body’s vital organs in detox and release accumulated poisons.

 

We live in a toxic world, eat prepared and processed foods, foods loaded with chemicals, preservatives, and other “pollutants.”

 

We give our body a reprieve from processed foods and nourish it with nutrient-dense, natural foods by ceasing to eat junk and processed foods. 

But, there is more to it than just eating clean. 

Choosing the right foods are also important. Certain types of foods have specific nutrients that will better feed and support a particular organ function.  

Grapefruit, garlic, olive oil, fatty fish, and cruciferous vegetables support liver function and protect it. These supports and protections are essential because there is no getting well or boosting your immune system without a healthy, well-functioning liver.

To increase your white cell blood count, consider increasing your Omega 3 fatty acids by ingesting more flaxseed oil, chia seeds, fish oil, walnuts, and spinach. Additionally, Green tea has long been hailed for its amazing health benefits, and with good reason. Loaded with flavonoids, antioxidants, and EGCG, it’s a superhero in fighting off infection.

 

Better Absorption of Vitamins and Minerals

When we stop inundating our body with processed foods, our organs begin detoxifying our systems of the stored up impurities in our tissues. This reprive also helps the organs better absorb those vitamins and minerals essential to protect the body from disease and illnesses.

Fruits and vegetables are good sources of Vitamin C. Vitamin C is known for its ability to support our immune system to build a more robust defense against cold, flu, illnesses, and disease.

 

Increase Antibodies to Fight Diseases

Foods that are rich in zinc increases the number of antibodies that fight disease. Some of these sources include sweet potatoes, certain types of leafy greens, and seeds.

Zinc is a mineral that helps the immune system fight against bacteria and viruses. The body absorbs minerals more efficiently when eating a whole foods diet and abstaining from processed foods.

 

When gut health is compromised, it may cause the immune system to weaken

 

Improve Gut Heath

Another way to help boost your immune system is by improving gut health. The digestive system, especially the intestines, are protected from harmful toxins and chemicals by good bacteria. The good bacteria are fed and sustained by eating probiotic foods, fruits, and vegetables, which helps keep a balanced pH in the stomach.

When gut health is compromised, it may cause the immune system to weaken and increase inflammation and disease risk. 

The Clean Eating, Body Detox, and Elimination Diet emphasizes foods rich in prebiotics and probiotics, improving gut health and ensuring a strengthened immune system.

 

 

Balanced Electrolytes

The essential electrolytes in our body are sodium, calcium, potassium, magnesium, phosphate, and bicarbonate.

When electrolytes are not correct, certain body functions will be affected, and our immune system can suffer.

The BodDetox30 plan provides several recipes for drinks and natural Gatorades that help boost the immune system by promoting a balanced electrolyte level. A quick search online or on YouTube should lead you to finding several options.

 

 

Summary 

These are many ways to boost your immunity and it is worthwhile to pursue. Doing so offers other health benefits such as weight loss, a boost in energy levels, improved mental health, shinier hair, better-looking skin, slow signs of aging, and more. But, what more do you need? 🙂

What is a Detox Diet for Weight Loss?

Detox Diet For Weight Loss

Many types of diets claim they will help you lose weight. Some suggest we cut out certain foods or reduce our daily intake of fat, carbohydrates, or calories. Others recommend replacing meals with shakes or their particular brand of pre-packaged meals. Trying to sort it out can be confusing and frustrating. This post will explain why a clean eating, cleanse diet is actually the best way to nourish the body back to health and prime it to shed excess pounds.

By eating clean foods we accomplish two things very beneficial to our body. One, we give the body a respite from having to manage the impurities and preservatives found in processed foods, and we feed it the nutritional building blocks needed to restore optimal function to the organs responsible for cleansing the body of impurities. As we will discover, an excess of impurities and toxins makes losing even stubborn weight easier.

 

Purifying our body is known as a detox, and the benefits have been known about for a long time.

 

Body Detox for Weight Loss: Just as a glass can overflow with water, our body can become “overfull” of toxins.

Most of us understand the health implications of eating fast food. Fewer realize that processed, packaged foods are so ridden with preservatives and chemicals they aren’t even worthy of being called food. In fact, our bodies don’t consider them food. Instead, it perceives processed foods and all the pollutants in it as foreign invaders, because they are!

Our liver has the primary responsibility for removing waste from our body. While our body can detox itself naturally, it is incapable of managing the innumerable contaminants of our modern-day, man-made, fast-food era. Unable to efficiently process that level of toxicity, the liver begins to stockpile it and store it in our tissues. Over time, toxins, impurities, and chemicals accumulate in our organs, fat cells. This is how our metabolism gets bogged down and becomes sluggish, making us gain weight. It also makes it very difficult to shed those extra pounds.

Releasing the Toxins: When we nourish ourselves with whole foods and stop introducing pollutants into our system, our body gets a chance to “catch up.” Our body seizes the opportunity and begins to purge those impurities long housed in our tissues, and releasing the very toxic sludge responsible for compromising our health!

 

These are just some of the many benefits of doing a clean eating detox diet.

 

The BodDetox30 Protocol sets up a “perfect storm” that naturally supports good health, jump-starts a lagging metabolism, and allows you to shed excess pounds more readily.

Let’s summarize: When our body is receiving the nourishment it needs to function and is no longer bogged down with incoming impurities, it can finally function as intended.  In this state, the liver and the body’s elimination system will be optimized to effectively release built up toxins, chemicals, and other pollutants stored in our organs and tissues.

In turn, this helps our metabolism also function more efficiently and process the healthy food we are eating and turn it into energy instead of storing it.

The result of completing the Clean Eating Body Detox and Elimination Diet is that you’ll lose weight, gain energy, have an easier time losing weight, and enjoy a more efficient metabolism to help you keep it off.

Hello, beautiful! laughing

How to Make Your Metabolism Faster

 

The metabolism is the body’s conversion process, where food is turned into the energy needed to sustain life and vital functions. The body’s ability to utilize proteins, carbohydrates, and fats are crucial.

A faster, healthy metabolism is desirable for those wishing to shed excess weight. A faster metabolism means increasing the rate that your body uses energy or burns” calories.) A healthy metabolism provides that the body uses nutrients for energy instead of storing them as fat.

The speed of metabolism can indeed vary from person to person since it is dependent on a range of factors. These factors include age, sex, body, activity level, muscle mass, and genetics.

Genetics, age, and gender are factors we cannot change or greatly influence, but this does not mean that you cannot get a faster metabolism.

There are natural ways that you can speed up your metabolism, so your body processes calories faster.

Here’s are some ways to boost your metabolism:

DRINK PLENTY OF WATER

Drinking enough water is so essential, it really cannot be overemphasized. For a faster metabolism, drinking clean, pure water is a must.

In general, the best way to increase, not only your metabolism but the function of all your body’s systems and organs is to stay well-hydrated.

Here is a fun fact that may help motivate you to meet your daily quota:

It has been estimated that drinking 17 ounces of water actually raises your resting metabolism by 10-30 percent for up to an hour afterward! Drink up!

 

EAT AT REGULAR TIMES

Our bodies love regularity and balance.

Therefore, eating at regular times every day can help maintain a steady metabolism.

Irregular eating habits, such as eating a lot and then going for long periods without food, may cause your body to burn calories slower and store up fat cells.

It is helpful to try to and eat protein with every meal. If you are a vegan or vegetarian, simply choose a nutrient-dense plant bases protein. It has been shown that eating more protein helps you more satisfied, feel fuller longer, and helps prevents overeating.

HIGH-INTENSITY WORKOUTS

High-intensity workouts, also called high-intensity interval training or HIIT, are quick but intense workouts.

Some studies suggest that HIIT increases your metabolism for hours after a workout even more than weightlifting or jogging.

For those who struggle to find time to exercise, HIIT is a great way to stay active, burn calories, and boost your metabolism.

RESISTANCE TRAINING

To give your metabolism that extra boost, you should mix up your exercise routine.

Resistance training helps to build muscle, and more muscle is desirable for many reasons.

Resistance training helps to build muscle, and more muscle is desirable for many reasons. Mainly, muscle requires more energy to maintain than does fat. Therefore, muscle has a higher metabolic rate.

With age, our bodies naturally lose muscle. Therefore, regular resistance training can help preserve healthy muscle mass and reverse atrophy.

You can incorporate strength training by lifting weights, using resistance bands, or doing simple exercises that use your own body weight as resistance.

UP YOUR B-VITAMIN INTAKE

B vitamins are essential for boosting your metabolic rate. B12, for example, is rudimentary for efficiently metabolizing proteins and fats. But a deficiency in any of the B vitamins can throw off a healthy metabolism.

You can get your B-vitamins from food sources like:

* Chia seeds
* Yogurt
* Bananas
* Spirulina
* Leafy Greens
* Whole-grain foods
* Nutritional Yeast
* Spinach
* Legumes
* Seeds and nuts
* Avocados
* Meat (clean meats such as chicken and turkey)

 

GET ENOUGH SLEEP

Sleep is one secret to excellent health. Any disruption of healthy sleep patterns can have an overall effect on your health. Consequently, your metabolism will suffer the consequences.

When you don’t get enough rest, your body releases hormones called ghrelin and leptin. Ghrelin can make you feel hungry, and leptin is responsible for making you feel full. When you are sleep-deprived, these hormones decrease. This could explain why people who don’t get enough sleep often struggle to lose weight and always feel hungry.

Lack of sleep has shown to increase one’s risk of obesity, diabetes, and other illnesses.

It’s important you make whatever life changes are necessary to ensure you get 8 hours of quality sleep each night.

 

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