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Clean Eating Food Swaps

Clean Eating Food Swaps

Clean Eating Food Swaps to Make Your Life Easier

The clean eating diet is more of a lifestyle than a diet, as it is something you can stick with for the rest of your life. There are many ways to eat cleanly, from skipping dairy to going vegetarian or even vegan. To simplify the process in the beginning, it helps to know what foods you eat now that you are replacing with cleaner versions. Here are some simple clean eating food swaps to keep in mind.

Fruit Instead of Juice

If you love to have your fruit juice, it is time to switch it up and have just regular fresh fruit instead. You get to go right to the source of your favorite juice, whether it is oranges or apples, having all that yummy and nutritious fruit “juice” without the added sugars and preservatives. You can also juice yourself with various fruits and vegetables for a much cleaner option.

Hummus Instead of Mayo

When you are making a sandwich and are used to mayonnaise, switch to hummus instead. Hummus will still provide that mayo-like element, whether you need the veggies to stick to the bread or you simply want another flavor component inside your pita bread. Mayonnaise is filed with fat and calories and has barely any nutrients, while hummus is made from chickpeas and other natural ingredients. As always, check the label before choosing what hummus is the cleanest option, or make your own.



Clean Eating

Clean eating can be easy and delicious!

Greek Yogurt Instead of Flavored

While fruit-flavored yogurt is delicious, it isn’t clean when you consider all those ingredients and additives used. You don’t want anything with artificial colors or flavors, which most flavored yogurt contains. Instead, get a tub of plain Greek yogurt and add in your own fruit, granola, honey, and other natural flavors that make it delicious.

Cauliflower Instead of Rice or Potatoes

If you have been enjoying white rice or white potatoes, you will need a good alternative while eating clean. While rice and potatoes in general are not bad for you, they do tend to be starchy or processed (like the white rice), so are not the cleanest option. Cauliflower can replace both, whether you create mashed potatoes or use cauliflower to make rice. It is lower in carbs and a clean option.

Vinaigrette Instead of Dressing

Finally, if you like your salads with bottled dressing, you will notice a lot of ingredients on the back of those bottles that are not clean. Instead, make your own vinaigrette with oil, vinegar, and any seasonings you enjoy.

If you’d like some help cutting out the sugar in your diet be sure to join me for the Ditching Sugar Workshop on April 5th! Click here for more information. 

Sugar Detox: What are the benefits for you

Sugar Detox: What are the benefits for you

Why a Sugar Detox is Beneficial

With the spring here, everyone is on the lookout for a fresh start. And what is better than a sugar detox to start it in the best way. It is highly recommended to take some time out for you to help you avoid any resentful and irritable feelings which ultimately lead to comfort food. So, think about yourself first and take out some time to look good and feel good to impact the people around you in a positive way. That’s why we have brought you some of the great benefits of the sugar detox to help you go ahead with it.

Sugar Detox

1.    Weight Loss

If you are planning to lose some weight then sugar detox is the best way to start with. It will provide you with the perfect kick start towards your weight loss goals and help you achieve them at a faster rate. So, start off with a sugar detox to get better outcomes with better energy.

2.    Elevated Energy

Another great benefit of the sugar detox is that your energy levels get elevated. This benefits helps you to work out twice as hard and longer for better results. Also, you become active and ready to move which helps in the overall weight loss goals as well as your health.

3.    Healthy Eating

Eating healthy food can help you in various ways and it is one of the greatest perks of a sugar detox. It can help you reduce weight and maintain a nice healthy lifestyle and eventually raise your energy level. So, include foods and vegetables in your diet and avoid eating junk food to the. This way, you will keep yourself safe from many diseases and make your immune system stronger as well.

4.    Avoid the Intake of Processed Foods

Minimizing the consumption of processed food is an essential step in sugar detox. Processed foods are linked to many health issues like heart diseases, obesity and diabetes. So, by avoiding these foods you indirectly avoid all these diseases which benefits you and your health in all the positive ways.

5.    Sugar Detox is beneficial for whole body wellness

Sugar detox triggers fat meltdown because the body is not receiving any sugar. So, a sugar detox is imperative to promote overall health of the body and liver detox is highly recommended for that matter.

6.    Avoid Cravings

Sugar is scientifically proven to be addictive in nature. By going on with a sugar detox, you will prepare yourself to avoid these unnecessary cravings in return you will be able to avoid weight gain as well as related diseases.

7.    Save Money

Avoiding the sugar in highly processed foods ends up being less expensive on several fronts. Fresh produce and veggies are much cheaper, per serving, to put together as a meal than prepackaged frozen meals. Additionally, your improved health and avoidance of chronic illness will save you a ton in medical costs.

8.    Feel Satiated

Eating processed and sugary food makes you feel stuffed for some time. But as soon as a little time passes, you begin to feel hungry and craving for the processed food again. Starting on a sugar detox will help you to feel satiated for longer and hence aid you to avoid eating further which will be beneficial in more than one way.

So, go ahead with a sugar detox to get the maximum out of all these benefits and enjoy a better health along with a renewed energy boost to enjoy the upcoming winters.

If you’re ready to ditch your sugar addiction, join me for a live workshop on April 5th!

Click here to get more information.

Great Tips for Best Health at Every Age

Great Tips for Best Health at Every Age

Whatever stage of life you are in, you can make changes that can have a positive impact on your health. Let’s take a look at how you can help maximize your health at any age: grandmother-with-daughter
  • Twenties: Develop healthy habits early to lay a good foundation for the rest of your life. Make a habit out of regular visits to a health care practitioner (at least once a year). Try to develop a lifelong habit of exercise; skip the soda and extra sugars; and increase your vegetable intake. If you don’t already, now is the time to start taking a multivitamin. Taking a multivitamin regularly will help to ensure you are getting the nutrients you need.
  • Thirties: Learning to balance the demands of family and self can be a challenge at this age. Work to connect meaningfully with others, as those connections will help support you throughout your life. Bone and muscle loss (incredibly) start now, so making sure you are exercising and getting enough calcium is essential. Learn how to sit less and move more, and establish exercise as a way of life.
  • Forties: If you haven’t made regular doctor visits a priority, now is the time to start this habit. It is a good idea to know your common health numbers (cholesterol, blood sugar, blood pressure). Metabolism tends to slow in this decade, so learning how to maintain a good muscle mass (a large part of metabolism) and a healthy weight will serve you in future years. Stretching, yoga, and meditation can be good practices to incorporate into your health regimen. Add fish oil to your routine (if you haven’t already)—it is good for your heart and your brain, especially as we age.
  • Fifties: The two biggest health concerns for this age group are bone mass and heart health. Bone mass is a concern because women can lose as much as half their bone mass in the 5 to 10 years after menopause.[i] Heart health is a major concern for everyone but can impact women’s health disproportionately. Make sure you have a good bone health routine (including sufficient calcium and regular exercise) in place. Soy is another good protein that helps to support heart and bone health.
  • Sixties and beyond: Retirement presents a challenge for some, so you may want to prepare for the transition by reaching out to family, friends, and other social groups (many people report less social interaction with retirement). Exercise not only helps us physically but can serve as an emotional outlet as well. Aim for at least 30 minutes of physical activity most days.
While each stage of life is different, it is important to remember that many health challenges are lifelong challenges. This is true of heart health (still the top health concern for women), bone health, mental health, blood sugar control, and weight management. Staying healthy can be a challenge at any age, but you can greatly reduce the risks of many common conditions by practicing the following healthy eating habits throughout your life.

Healthy eating tips for every age

Always have a meal plan: Junk food and fast food are popular for one reason: they are fast and easy. But you can take that approach with healthy foods, too. Protein shakes are a fast and easy way to get enough nutrition quickly (and you can take them with you). Lunch and dinner are just as easy if you plan ahead. Make the most of your dinners over the weekend and freeze them. Try using healthy leftovers for your lunch. Choose your snacks well before you need them: Most snacks derail us because they are empty calories with little nutritional value. Choose healthy snacks and bring them to your work or school, and skip the vending machines. There are healthy snack bars that support your health, or you can snack on veggies. women-enjoying-talking-and-drinkingDon’t be boring: Nothing will steer you away from a healthy eating plan faster than plain chicken and a limp salad. Your solution to boring food is flavor. Jazz up simple veggies with spices, garlic, olive oil, lemon zest, ginger, or even balsamic vinegar. Remember to steam veggies lightly so they don’t lose their natural flavor. Eat a rainbow: It turns out that many of the compounds in plants that give them color are beneficial to our health. While these compounds are not household names, you may have heard of some of them: carotenes, anthocyanins, lycopene, astaxanthin, and others. Choose veggies in a variety of colors to make sure you are getting these health-supporting compounds. Know the nutrients women need: Women require more iron and calcium than men. Vitamins D and B (especially folate) and essential fatty acids are also important for women’s health. Women tend to need fewer calories than men, so nutrient-dense (low-calorie and high-nutrition) foods are important. Supplements can help you cover your nutritional bases. Cut the junk: Although it may seem as if nutritional advice changes with the wind, this is often driven by the need for a great headline and not by nutritional science. A good diet is high in vegetables and low in processed foods. Cut the junk by avoiding trans fats, processed foods, too much sugar and fried foods. Be careful with alcohol: Drinking too much can derail your health in a number of ways. First, alcohol supplies empty calories. Second, you tend to consume additional calories when you drink. Healthy food habits don’t have to be difficult. As you start to incorporate these habits into your life, you’ll find that you look and feel better—and your friends of all ages will be thinking you make healthy living look all too easy.
Via Shaklee Naturally Blog.

Cinnamon Chocolate Swirl Banana Smoothie

Why You Should Try This Smoothie?

This delicious high protein smoothie comes in at just under 250 calories with a whopping 20 grams of protein. (A moderate daily  intake for protein is 100 grams) The Energizing Life Shake and Greek yogurt provide most of the protein so be sure not to skip them. Lower the calorie count by using low fat Greek Yogurt and decrease sugar by skipping the banana…but what fun would that be??!?

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Greens for your green smoothies ~ How yummy they are!

Greens for your green smoothies ~ How yummy they are!

Honestly, making green smoothies can be a little tricky. Most of us drink them for the health benefits but we make them completely unhealthy by adding so much sugar in the form of fruit to mask the taste of the greens. Especially in the beginning, it might be a wise choice to choose milder greens while your taste buds get used to the less sweet flavor of greens. Essentially, I’m suggesting you might want to pass on the kale. lol It’s so bitter it might turn you off completely. Not to mention that it’s not the best choice for those with hypothyroidism.

So let’s get to it…

Swiss Chard

bunch-of-swiss-chardsSwiss Chard has a milder flavor than other greens like kale. It’s closer in flavor to spinach although it is slightly more bitter with a touch of saltiness. It’s great for juicing and blending. Pair it with bold sweet flavors like banana, citrus fruits and pineapple.

Swiss chard is full of fiber, iron and vitamins A, B6, C, E and the amino acid glutamine. Therefore, it boosts the immune system and helps your body heal.


bunch-of-spinachSpinach is the holy grail of green smoothie greens. It is mild and the flavor is easily masked by almost any other flavor. Baby spinach in particular is great for smoothies because the leaves are soft and blend up smoothly. Spinach is low cost and high nutrient value. It’s an anti-inflammatory, gives you great skin, boosted immune system, heart health and energy. Spinach is high in  iron; calcium; protein; vitamins A, B6, C, and E; fiber. Combine spinach with citrus like lemon or orange to boost its nutritional absorption and with strawberries, blueberries, apples and pears for a low sugar, high flavor smoothie. 

Beet Greens

bunch-of-beet-leavesI love me some beet greens! I’ll I don’t use them in smoothies often but juice them almost daily. I love beet juice and the greens add an earthy, mild flavor. They’re similar to spinach and swiss chard in that they blend up easily. Any sweet fruit will mask the flavor that is milder than Swiss chard. Mix them up with whatever fruit you love. You won’t regret it.



We all know romaine. It’s a salad staple. It’s crisp and light which is why it’s so perfect for salads. That makes it even better for smoothies. It’s s close to undetectable as it possibly can be. It’s chocked full of calcium, vitamins A, the B’s, K and the minerals copper, potassium zinc and phosphorous. You can feel safe to mix it with anything!

Dandelion Greens

dandelion-greensYes, those dandelion greens, the ones that grow in your yard that you used to make wishes on. Now they’re meeting your wish for a powerhouse green full of calcium, iron, vitamins A and C. They clean the liver, act as an anti-inflammatory, support eye, heart and lung health. Even better they are a complete protein! If they’re so perfect you must be wondering why don’t you see them everywhere? They are very bitter. They are even more bitter than kale. Blend them with citrus, strawberry and banana to ease the bitterness. They are definitely an acquired taste so be sure to taste test them before serving it to newbies.

kale-leavesLast but not least is kale. Some folks swear by this nutritional powerhouse and just as many loathe it, or maybe it’s just me! lol Kale definitely falls into the acquired taste category with dandelion greens. It’s loaded with cancer-fighters like iron, calcium, protein, potassium, beta carotene, fiber, vitamin A, B6 and C. It’s also an immune booster! Using baby kale is a good way to sidestep the infamous bitterness. Others describe the flavor as earthy and fresh. Similar to dandelion greens, a sweet fruit goes best with kale in a smoothie. Try mangoes and bananas to blend up a tasty morning pick-me-up.

I hope you have fun playing with these greens in your smoothies. Let me know how it goes!


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Greens for your green smoothies ~ How yummy they are!

Tropical Green Smoothie Recipe ~ Drink it and be happy!

To whet your appetite a little for our Green Smoothie Challenge I’m sharing this Tropical Green Smoothie recipe. Gotta love it! If you can’t find the toasted coconut almond milk you can feel free to add a little coconut extract to taste. The spinach is so mild it doesn’t impact the taste at all! Enjoy!



Tropical Green Smoothie Recipe

2 scoops Vanilla Shaklee Life Shake
1 cup toasted coconut Almond milk or milk of choice
1/4 cup frozen pineapple chunks
1/2 cup spinach
1/2 banana
Ice as desired

Mix all ingredients in a blender. Blend until creamy.


Have you heard about the  14 Day Green Smoothie Challenge that starts May 1st?



It’s Great if you want to
1. Get back into the smoothie routine
2. Get more greens into your diet
3. Add a super nutritious meal to your day
4. Improve your digestion
5. Lose Inches
6. Improve Energy
and so much more! The challenge starts May 1st.

Talk to me about adding a cleanse on for your first week to really up the feel good quotient.

Please click the link to register if you are interested in getting recipes and encouragement directly to your inbox.

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