Clean Eating Day 24

Breakfast:

1 whole wheat wrap, 2 tbsp peanut butter, 1 small sliced banana

365 calories

Snack:

2 tbsp hummus, 12 carrot sticks

88 calories

Lunch:

Fajita Salad:  4oz baked chicken breast cut into strips, 1 cup romaine lettuce, ¼ cup sliced red onion and ¾ cup sliced green pepper sautéed in ½ tsp olive oil, ¼ cup chopped tomato, 1 tbsp chopped scallions, ¼ cup low sodium salsa with juice of 1 lime.

176 caloriesSnack:

3 cups popcorn 2 tbsp honey and cayenne pepper

212 calories

Dinner:

1 ½ California roll sushi

374 calories

Snack:

2 cups frozen fruit, 1 cup 1% lowfat cottage cheese, sprinkle with cinnamon

225 calories



Clean Eating Meal Plan Day 23

Breakfast:

1 cup Greek Yogurt mixed with 1 tbsp flaxseed, 1 ½ tsp honey, 7 walnuts, crushed, and 1 cup strawberries

302 calories

Snack:

¾ cup grape tomatoes 1 low-fat string Cheese

95 calories

Lunch:

Tuna Salad:  Mix 3oz tuna, ¼ cup no fat mayonaise, ½ cup peeled chopped Bartlett pear, 1 tbsp chopped green onions, 1 tbsp chopped cilantro and 10 almonds, chopped.  Serve on 3 cups chopped iceberg lettuce.

258 calories

Snack:

6 carrot sticks, 6 crackers, 2 tbsp greek yogur1t dip.

154 calories

Dinner:

Portobello Mushroom Stroganoff (leftovers)

140 calories

Snack:

1 apple, 3 tbsp peanut butter

252 calories

Clean Eating Approved Sweeteners....

What's the difference between all of these Clean Eating Sweeteners..........


ORGANIC EVAPORATED CANE JUICE


The fine, blond crystals remaining after the juice of organic sugar cane has been pressed out, clarified, evaporated and then spun to remove most of the molasses.  Similar to white sugar but sparedthe heavy cosmetic processing and additives; it retains a light molasses flavor.  Use exactly as you would white sugar, in baking or beverages. 

Wholesome Sweeteners Fair Trade Organic Sugar, 16-Ounce Pouches (Pack of 12)



RAW HONEY


Unprocessed, concentrated flower nectar that is twice as sweet as sugar when compared per teaspoon.  Unlike boiled and filtered pasteurized honey, raw honey retains phytonutrients, which may help reduce your risk of certain diseases.  Use as a spread or stir it into batters to add liquid sweetness with a delicate floral taste.
Wedderspoon Raw Organic Manuka Honey Active 16+, 17.6-Ounce Jar



STEVIA

Sourced from the South American herb Stevia Rebaudiana, stevia has an extremely concentrated flavor and can taste bitter when used in excess.  Calorie-free, plus it has a low glycemic index, meaning it won't cause a spike in blood sugar.  Available in powder for baking or liquid for sweetening beverages.
SweetLeaf Stevia Powder, 4-Ounce Shaker Jars (Pack of 2)




MAPLE SUGAR FLAKES


Pure maple syrup that's been dehydrated and ground into particles.  Boasts half the calories of sugar and a third of the calories of raw honey per teaspoon.  Use when you want a solid sweetener in baked goods, sprinkle on cereal and yogurt, or add to a spice rub to impart a woody sweetness.  For sauces, opt for liquid pure maple syrup. Organic Maple Flakes - Maple (4 ounce)




SUCANAT


Derives its name from the term SUgar CAne NATural;  made from sugar cane juice that has been heated and reduced to a syrup, then cooled and dehydrated to form rough granules.  Unlike organic evaporated cane juice, Sucanat retains its molasses content, so it boasts high levels of potassium, calcium and protein, and is an ideal substitute for brown sugar.  My favorite use:  Add it to BBQ sauce for a rich flavor! Organic Sucanat, Dehydrated Cane Juice, 1 lb (454 g)




XYLITOL

The lateset sweetner to be added to Clean Eating magazine's approved list.  For more on this taste-bud enhancer.  Made from 100% pure xylitol, a naturally occurring sugar alcohol found in some plant, fruit and vegetable fibers.  It can be used interchangeableably with sugar  though some say it's slightly sweeter.  Just don't feed it to Fido it's not good for him.  Xlear Xylosweet Bag, 5-Pound


Article from CLEAN EATING Magazine March 2012, by chef Jo

Take a Break From Diet to Look and Feel Your Best!!!

Look Radiant all Winter Long!!

Keep Your Skin Soft!!!

•  Have Dry Skin??  Smooth on a thicker facial balm (such as Elizabeth Arden Eight Hour Cream )   It'll create a protective barrier, locking in the moisture and shielding your delicate skin from the cold.
• Have Oily Skin??  Massage in a drop or two of jojoba oil (such as Desert Essence Organic Jojoba Oil).  This light oil is the perfect moisturizer for your skin type; It's not greasy, absorbs easily and has antibacterial properties to help clear your pores!

Buff Away Dry Skin!!


Pamper Your skin with a face-smoothing scrub!!

• Have Dry Skin?? Mix 1 tsp yogurt, 1 tsp sugar; massage over damp skin.  the yogurt hydrates skin, while the sugar removes flaky patches.  Yields 1 application.  Extra easy fix: Olay Total Effects Refreshing Citrus Scrub  
• Have Oily Skin??  Mix 1 tsp honey, 1 tsp sugar, 1 tsp sweet almond oil; massage over damp skin.  The honey has antibacterial properties that prevent breakouts, and the sugar buffs away dead skin cells.  Yields 1 application.  Extra-easy fix: Queen Helene Natural Facial Scrub, Oatmeal n Honey  .

Perk Up Your Lips!

Reach for brighter pink lipstick during the winter.  Why?  Pink shades counteract yellow tones, leaving your whole face looking fresh and rejuvenated!!

Pick your perfect winter lipstick:

• If your skin is pale or medium....  try hot pink lipstick (such as Revlon ColorBurst Lipstick, Candy Pink 008 ).
• If your skin is medium or dark...  try a plummy pink lipstick (such as Covergirl Lip Perfection Lipstick Spellbound 325 )

Sweep on a Warm Glow!!

Give your skin a hint of healthy color with a few sweeps of a bronzer.  "Think of how your skin normally tans and choose a shade that's close to that color," advises Camal.

Pick your perfect bronzer:

• If your skin is pale... try a soft tan bronzer (such as Maybelline New York Fit Me! Bronzer, Light Bronze)
• If your skin is medium... try a golden brown bronzer (such as Wet 'n' Wild ColorIcon Bronzer, Princess 741A)
• If your skin is dark...  try a deep chocolate bronzer (such as CoverGirl Queen Collection Natural Hue Mineral Bronzer ebony bronze )

Rub in a Rosy Flush!!

Perking up winter skin is as simple as choosing the right dose of a bright cream blush!  "These sheer, dewy blushes blend down to that same rosy color your cheeks get when you go outside!" says Camal.

Pick your best winter blush:

• If your skin is pale or medium...  try a rose cream blush (such as Revlon Cream Blush with Pop-Up Mirror, Berry Flirtatious 18 )
• If your skin is medium or dark...  try  a red cream blush (such as NYX Cream Blush, Red Cheeks, 0.12-Ounce)  

From the January 2012 Woman's World Magazine.  Written by:  Andrea Dawn Clark.

Clean Eating Day 22

Breakfast:

1 cup oatmeal, 2 tbsp ground flaxseed, 1 cup frozen blueberries

242 calories

Snack:

3 cups clean-eating caramel popcorn

290 calories

Lunch:

Portobello Mushroom Stroganoff (see recipe)

140 calories

Snack:

1 whole wheat English muffin with 1 oz melted light Swiss cheese

189 calories

Dinner:

4 oz baked turkey breast with 1 cup mush­rooms, sautéed with 1 tsp olive oil, ½ cup sliced onions and ½ tsp fresh sage.  1 cup steamed sliced carrots 1 cup cooked brown rice.

354 calories

Snack:

1 tbsp organic peanut butter and 1 banana.

318 calories

Clean Eating Day 21

Breakfast:

Breakfast Pita: 1 toasted whole-wheat pita with 2 egg whites and 1 egg scrambled Together.  ½ grapefruit

215 calories

Snack:

2 tbsp peanut butter 1 banana

285 calories

Lunch:

Minestrone Soup

137 calories

Snack:

¾ cup grape tomatoes 1 low-fat string Cheese

95 calories

Dinner:

Sheppard’s Pie (See recipe) and cucumbers and tomatoes with  tsp oilive oil and dill.

325 calories

Snack:

½ cup low fat plain yogurt with 5 chopped dried cherries

243 calories

Clean Eating Day 20

Breakfast:

1 cup shredded wheat cereal with 1 medium sliced banana and ¾ cup 1% milk.

351 calories

Snack:

 

¾ cup grape tomatoes 1 low-fat string Cheese

95 calories

Lunch:
 

Meatless Burgers (see recipe) with chopped tomatoes and avocado.  Side salad with vinaigrette.

325 calories

Snack:
 

1 slice Walnut Blueberry Banana Bread

217 calories

Dinner:
 

4oz chicken breast.  1 serving broccoli and cauliflower au gratin(recipe  below), ½ cup brown rice.

477 calories

Snack:
 

½ cup greek yogurt with ½ cup frozen blueberries

113 calories

Clean Eating Day 19.....

Breakfast:

1 whole wheat wrap, 2 tbsp peanut butter, 1 small sliced banana.  ½ cup yogurt

433 calories

Snacks:

Vanilla fruit smoothie (1 cup 1% milk, 1 scoop whey protein, 1/2 cup frozen blueberries, 1 banana)

395 calories

Lunch:

4oz cooked chicken; 1 cup steamed broccoli with sweet potatoe chips.

225 calories

Snacks:

8 multigrain flaxseed crackers with ¼ cup hum­mus and ½ cup sliced cucumber

147 calories

Dinner:

12 large broiled shrimp brushed with 2 tsp olive oil; 1 cup broccoli sautéed in 1 tsp olive oil and 1 tsp minced garlic, ½  cup brown rice mixed with ½ cup steamed yellow corn.

350 calories

Snacks:

1 kiwi and 10 almonds

115 calories

Monthly Book Club..............

New Cookbooks to try...........

  

Book Description

Publication Date: January 3, 2012

From the author of The G-Free Diet and the co-host of ABC’s The View comes a vital book about scrumptiously satisfying gluten-free food—with easy-to-follow recipes, healthy tips, and full-color photographs throughout.
Growing up in a family where everyone came together at the dinner table, Elizabeth Hasselbeck savored the signature meatball, lasagna, and ziti dishes of her grandmother and great-grandmother, and the pierogies of her father’s heritage. But a decade ago, the Emmy Award–winning co-host of The View, New York Times bestselling author, and mother of three was diagnosed with celiac disease, and the family recipes she grew up suddenly became strictly off-limits. Or so she thought.

Getting rid of gluten, however, doesn’t have to mean giving up taste. Deliciously G-Free combines Hasselbeck’s knowledge for healthy living and passion for tasty food to bring you 100 delectable, easy-to-make, and family-friendly gluten-free recipes. By adding a variety of other ingredients to the fridge and pantry, she’s perfected scrumptious zero-gluten versions of old standards and new creations that would make her relatives proud.

Book Description

Publication Date: September 1, 2011

How do you make cheese from pantry staples? Or create an oven smoker from scratch in just two minutes? Or make ice cream without a machine? In Home Made, Yvette van Boven shows you how, complete with an irreverent voice, step-by-step photos and illustrations, and a gorgeous photo alongside every recipe. While her recipes are rooted in a natural, from-scratch cooking philosophy, van Boven is never preachy (she doesn’t use the word “organic”); she believes that this way of cooking is fun and that the dishes simply taste better. Chapters include Preserving Vegetables, Pre-Dinner Drinks, Chocolate and Cookies, After a Night Out, Ice-Cream-You-Scream, Don’t Forget the Dog!, and more. Each chapter starts with a basic dish that you can make yourself, but usually don’t because you think it’s too complicated (think again!), and includes variations—basic bread becomes focaccia with olives and rosemary, or red cherry and thyme bread. This book will inspire you to make every dish at home.

Praise for Home Made

“You’ll want to eat everything in this book!”

—PEOPLE Style Watch

The Year’s 10 Best Cookbooks

—Details, September 2011

“This massive, gorgeously photographed, and illustrated tome filled with Dutch/French/Italian-inspired recipes and tutorials is much more than a cookbook; it’s a series of adventures for the culinarily inclined.” —Bust magazine

“Elegant photography by Oof Verschuren and clever page design make Home Made a delight to read, an invitation to explore, and, ultimately, a guide to appreciating the process as much as the product.” —Shelf Awareness

“Van Boven co-owns Aan de Amstel café in Amsterdam, which serves unpretentious food and warm hospitality. She’s also a writer, food stylist, designer, and illustrator—all talents put to good use in her beautiful new collection of rustic, globally inspired recipes.” —Bon Appetit.com

“The recipes are incredibly different in a wonderful way.”

—Linda Cicero, Miami Herald

“The vivid, beautifully composed photos will draw both budding and seasoned cooks to the kitchen.” —Detroit Metro Times

“[Yvette van Boven] is fearless in the kitchen, taking on everything from cheesemaking to preserving, infusing, and all sorts of other projects that are sure to expand your culinary horizons. . . . The recipes in Home Made are lovingly hand-lettered and illustrated by van Boven with pen and ink drawings and intricate paper cuttings including some pretty adorable talking lemons and anthropomorphized Swiss chard.”

—Serious Eats

“Author Yvette van Boven’s practical predinner drink recipes, preserving tips, and dessert menus jump to life with help from bold food photos and snapshots straight out of her kitchen.”

- Daily Candy

Book Description

Publication Date: January 1, 2012

"Jonny and Jeannette have done a wonderful job at marrying healthy, delicious recipes with invaluable (and surprising) nutrition information for each of these hearty slow-cooker recipes."—Alicia Rewega, editor-in-chief of Clean Eating magazine
"These convenient, time-saving dishes are delicious, healthy, and easy from prep to clean up!"—Calvin Hurd, publisher of Total Health Online, www.totalhealthmagazine.com
"The 150 Healthiest Slow Cooker Recipes on Earth is a foolproof guide to cooking flavorful, super satisfying one-pot dishes perfect for any budget or diet. You’ll feel good about eating meals made with the most nutrient-packed ingredients out there—and you’ll savor every bite while getting healthier!"—Nicole Brechka, editor of Better Nutrition
Discover how to make mouth-watering, super-healthy, and super-convenient slow-cooked meals! Nationally-known nutritionist Jonny Bowden, Ph.D., C.N.S., and chef Jeannette Bessinger, C.H.H.C., take slow cooking to a whole new level with these easy, nutritious, and deliciously satisfying recipes!
The “clean foods team” of Dr. Jonny and Chef Jeannette use wholesome ingredients, such as fresh fruit and vegetables, grass-fed beef, wild-caught fish, and pasture-raised poultry in their recipes. Losing none of the convenience, they skip the high-sodium canned food “products” used in many slow cooker recipes and bring you dishes with both traditional and ethnic flair. Try the Real Deal Beef Stew with Orange and Clove, the Quick Sesame Teriyaki Low-Carb Lettuce Wraps, the Hot and Hearty Red, White, and Blue Crab Dip, or the Gingered Honey Pears with Cinnamon Sticks. Bon
 appetit!

Book Description

Publication Date: November 1, 2011

Join one of the world’s greatest chefs in his most personal book yet, as Jean-Georges Vongerichten shares his favorite casual recipes in Home Cooking with Jean-Georges.

Though he helms a worldwide restaurant empire—with locations in New York, Las Vegas, London, Paris, and Shanghai—Jean-Georges counts his greatest joy in life as family first, then food. In Home Cooking with Jean-Georges, he brings readers into his weekend home, where he cooks simple, delicious dishes that leave him plenty of time to enjoy the company of friends and loved ones.

A few years ago, Jean-Georges decided to give himself a gift that most of us take for granted: two-day weekends. He and his wife, Marja, and their family retreat to their country home in Waccabuc, New York. There, the renowned chef produces the masterful, fresh flavors for which he is known—but with little effort and few dishes to clean at the end. These quick, seasonal, Vongerichten-family favorites include: Crab Toasts with Sriracha Mayonnaise, Watermelon and Blue Cheese Salad, Herbed Sea Bass and Potatoes in Broth, Lamb Chops with Smoked Chile Glaze and Warm Fava Beans, Parmesan-Crusted Chicken, Fresh Corn Pudding Cake, Tarte Tatin, and Buttermilk Pancakes with Warm Berry Syrup.

With 100 recipes and 100 color photographs—all taken at his country house—Home Cooking with Jean-Georges will inspire home cooks with fantastic accessible dishes to add to their repertoires.

Clean Eating Day 18

Breakfast:

Egg and ham turnover, 1 orange

280 calories

Snack:

1 hardboiled egg, 15 kashi TLC crackers

198 calories

Lunch:

Ham Sandwich:  2oz low-sodium uncured ham, 1oz jarslsberg light cheese, 1 slice tomato, 1 slice red onion and 1 lettuce leaf on 1 whole wheat toast; 10 carrot sticks, 1 pear.

408 calories

Snack:

1 whole wheat English muffin with 1 oz melted light Swiss cheese

189 calories

Dinner:

1 serving Deconstructed Lasagne (see recipe).  1 cup spinach leaves, ¼ cup diced tomatoes, 4 torn basil leaves with ½ diced garlic cloves, 1 ½ tbsp balsamic vinegar and ½ tsp olive oil.

350 calories

Snack:
 

½ cup strawberries with 15 unsalted cashews

205 calories

Clean Eating Day 17

Breakfast:

Blue Banana Smoothie:  Blend 1 cup low-fat milk, ¼ cup protein powder, 2 tbsp flaxseed, ½ cup frozen blueberries and 1 small banana.

375 calories

Snack:

15 baby carrots and 1 tbsp hummus

88 calories

Lunch:

1/2 serving Deconstructed Lasagne (see recipe).  1 cup spinach leaves, ¼ cup diced tomatoes, 4 torn basil leaves with ½ diced garlic cloves, 1 ½ tbsp balsamic vinegar and ½ tsp olive oil.

350 calories

Snack:

½ cup 1% cottage cheese and 10 sliced red grapes.

155 calories

Dinner:

5oz Baked salmon, 10 spears of asparagus steamed, 1 medium baked sweet potato.

219 calories

Snack:

½ cup strawberries with 15 unsalted cashews

205 calories