Tag Archives: clean eating

Tips On How To Eat Clean

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As the formula says…
10% genetics, 10% training/exercise, 80% nutrition
So that shows you how important what you put in your body is to the overall condition of your health.

Eating clean, working out, taking care of yourself is a lifestyle not a diet.
It’s something you will do day in, day out.
Not a diet that most people view as restrictive eating for a little while until they lose weight, then go back to their prior eating habits and gain the weight back

How to eat clean
Eat breakfast daily. (This is actually part of the Fit for 2012 Challenge)
Eat organic fresh fruits and veggies (6-8 servings a day) (This is also part of the Fit for 2012 Challenge).
Eat 6 small meals throughout the day.
Make sure to have a lunch bag or cooler with clean foods to take with you so you won’t get caught in a bind trying to find something if you’re at work or on the road.
Drink 6-8 glasses of water (yep, this is also part of the Fit for 2012 Challenge).
Take a Thermos or reusable water bottle with you so you can drink throughout the day.
Eat 2-3 servings of healthy fats a day.
Eat lean proteins.
Eat nutrient dense foods.

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Chicken Taco Recipe

Clean Eating Chicken Taco Recipe

6 oz skinless boneless chicken breast (preferably organic)
1 teaspoon Extra Virgin Olive Oil (EVOO) or coconut oil (preferably organic)
1/2 cups sliced/diced onion
2 tablespoons freshly squeezed lime juice
3 teaspoons dried cilantro
2 teaspoon ground cumin
4 whole grain tortillas
2 tablespoons sour cream
1/4 cup shredded cheese (or vegan cheese)

Place chicken in large sauce pan with a touch of salt and pepper and water (just enough to cover chicken).
Cook over medium for 25 minutes or until chicken is fully cooked.
Remove chicken and let cool.
Then shred with a fork.

Heat oil in a skillet
Add onion and cook for one minute
Then add the shredded chicken
When most of the liquid is gone, drizzle lime juice over the chicken
Add the cilantro, cumin and touch of salt and pepper.

Place tortillas on plates.
Add chicken, sour cream and cheese.

Fold over and serve.

Makes 2 servings of 2 tacos

Chicken Caesar Edamame Salad with Whale Tails Chips

Chicken Caesar Edamame Salad with Whale Tails Chips

I just threw this together for my daughter and I…

Romaine Lettuce
Chicken breast
Edamame Salad from Cedar’s Foods
Natural Organic Tortilla Chips from Whale Tails Chips

Grill chicken (season if you want) until cooked and no longer pink in middle

Place Whale Tails Chips on plate (leave full or crumble)
Place Romaine lettuce over the tortilla chips
Top with the Edamame Salad and Chicken
Use dressing sparingly


Clean Eating Pasta Roll-ups with Turkey and Spinach Recipe

Clean Eating Pasta Roll-ups with Turkey and Spinach Recipe

This is great especially for a delicious different way to get rid of all that Thanksgiving leftover turkey from a few days ago.

1 tsp extra-virgin olive oil
1 small onion, finely chopped
1 clove garlic, minced
1 lb turkey breast (rip it up into small pieces or grind it in food processor or you can buy ground turkey breast)
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 28-oz can whole tomatoes in juice
1 tsp salt
8 sheets dried high-protein or whole-wheat lasagna
1 10-oz box frozen chopped spinach, thawed
1 15-oz container nonfat ricotta cheese
1 egg
3/4 cup shredded reduced-fat mozzarella cheese


In a large skillet, heat olive oil over medium.
Add onion and cook until softened, about 5 minutes.
Add garlic and cook another minute.
Turn heat to medium-high and add turkey, breaking it up with a spatula until heated if using leftover or til there’s no more pink in it if you’re using fresh ground turkey)
Stir in cinnamon and nutmeg, then add tomatoes and salt.
Reduce heat to medium-low, stir, cover and let simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a wooden spoon.
Meanwhile, bring a large pot of water to boil. Cook pasta according to package directions, drain, rinse and allow to cool in a colander.

Preheat the oven to 400°F.
Squeeze all remaining moisture from thawed spinach and place in large bowl.
Add ricotta cheese, egg and a 1/4 cup mozzarella cheese to bowl.
Stir until combined

Spread 1 cup of cooked tomato sauce into bottom of a 9 x 10-inch casserole dish.
Lay a cooked lasagna noodle flat in front of you.
Use your fingers to spread 1/8 of ricotta mixture across the noodle and roll it up.
Place the rolled pasta seam side down, into the casserole dish.
Repeat with remaining noodles.
Spread remaining tomato sauce over roll-ups, then top with remaining 1/2 cup mozzarella

Bake, covered with foil, for 20 minutes.
Remove foil and broil for 5 minutes or until the rollups are browned and bubbly.

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If you need assistance on transitioning to eating cleaner, healthier you might want to hire a coach to assist, guide and inspire you.