Clean Eating Meal Plan 25

Breakfast:

1 toasted whole wheat wrap with 2 tbsp natural peanut butter and ½ sliced banana

369 calories

Snack:

½ red pepper , sliced

21 calories

Lunch:

Minestrone Soup

137 calories

Snack:

3 cups popcorn 2 tbsp honey and cayenne pepper

212 calories

Dinner:

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

219 calories

Snack:

½ cup greek yogurt with ½ cup frozen blueberries

113 calories

5 Easy Ways To..........

SUPERCHARGE YOUR METABOLISM!!!


1.  MELT FAT FAST WITH A MULTIVITAMIN.

The nutrients in a multivitamin/mineral supplement interact in ways that speed up your resting metabolic rate, helping you burn 4% more calories every hour, research shows.



2.  CUT CALORIES BY LOWERING THE HEAT.

Forcing your body to work a little harder to warm you up also forces it to burn 12% more calories.  Lower the thermostat to 68 degrees, and you'll effortlessly use an extra 100 calories a day  -  enough to result in a one pound weight loss each week.


3. GRAZE TO EFFORTLESSLY AID WEIGHT LOSS.

Split your lunches and dinners into four smaller meals, and research suggests, you'll cut your calorie count 30%, sending your metabolic rate soaring 10% higher all day long.


4. FIDGET TO INCREASE FAT BURN.

Squirm, bounce a foot, twirl a strand of hair.... Mayo Clinic Research shows that fidgeters use 20 more claories per hour than the rest of us!  Motion stimulates the brain's release of a powwerful hormone that forces muscles to burn more fat for energy, experts say.


5.  ENERGIZE WITH A RELAXING BATH.

Soaking in bathwater containing two cups of epsom salt and six drops of lemongrass essential oil, three times a week, can help detoxify your liver, kick-starting a sluggish metabolism.

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