Monday, 27 November 2017

Eating clean is a lifestyle, and a lifestyle takes time to adjust to. The best way to ease yourself into it is to take things you normally eat and change them over to clean substitutes one at a time. When you are baking or cooking, a great idea is to continue making the same recipes, but slowly change the ingredients to those that are acceptable.

Here are some ideas for substitutes that will taste just as good as the original, and will fulfill their intended purpose when it comes to each recipe you use it for.

Coconut Oil

Coconut oil is versatile and can be used in place of many unhealthy oils. It can withstand the high temperatures of the oven’s heat, and because of this you can use it in place of butter or other oils when roasting vegetables or baking goodies.


Honey is a great, clean substitute for all forms of sugar. Stop using refined sugar and leave behind the negative effect it has on your body, blood sugar, weight and health. In addition to sweetening your recipes naturally, honey has antimicrobial properties and can even lessen your seasonal allergies when you choose a local variety.

Greek Yogurt

Instead of using butter or sour cream in your recipes, why not try Greek yogurt? In addition to reducing the amount of fat you will be consuming, Greek yogurt gives you a protein boost as well as a dose of probiotics.


Oats are a great substitute for white flour in baking. Oats contain more fiber than white flour, and hold many nutrients that white flour is lacking. Oat flour can be substituted in a 1:1 ratio in recipes. If you have rolled oats, you can make oat flour by simply putting them into a blender and grinding them until they have the consistency you desire. You may need to add extra liquid when making this substitution.


Herbs are great when you want to replace anything undesirable in your cooking. If you are making a high-fat or high-salt meal, you can often cut down on both by simply seasoning the food with extra herbs. Herbs contain nutrients that fat and salt do not. As you use them to provide taste to your recipes, you will find yourself needing less and less of the unhealthy flavor enhancers.


Avocado can be used in your recipes in place of oil. Simply blend one avocado with 1/2 cup of Greek yogurt and use the mixture instead of oil or butter. Avocado fat is heart-healthy and provides a rich, flavorful recipe.


Applesauce can be used as a substitute for both sugar and oil. When you are using it in place of sugar, it provides dense, tasty baking. If used in place of oil, it cuts out fat and provides some fiber to your recipe.

Clean eating is a way of life, and starting is not difficult. All you have to do is make small changes, one at a time. Begin by making some of these easy substitutes to your recipes today.

Friday, 24 November 2017

Mention the word weight lifting to somebody and chances are the first thing they will associate with lifting is men. Despite the fact that weight lifting has also become a hobby, favorite and sport amongst women, there is still a taboo about it that screams “male sport!”

Picture the men you know who are weight lifters. Chances are some of them have some impressive muscles and physiques. It’s common nature to associate the fact that they lift with their physiques and muscle size. Because of this, women often fear the “byproduct” of weight lifting and choose to stick to the cardio section for fear of bulking up. Truth is, this isn’t correct logic at all.

Men are by physiologic nature built to gain muscle masstheir testosterone levels support this and their capabilities of maintaining lower levels of body fat. Women are made to procreate, therefore we store higher levels of body fat and while we have testosterone in our body, it’s at very low levels.
Think of the common complaint amongst women on birth control- weight gain, not muscle gain. This is partly due to the supplemental estrogen. Estrogen is not conducive to muscle growth and getting super lean. Some females who compete in sports that require a very lean physique will even go off of all hormonal birth controls in order to get optimally shredded.

Flip through a magazine of female bodybuilders and you may cringe. This is not the product of weight lifting- these ladies are the product of many illegal and dangerous substances, oftentimes including testosterone. There is no physiological way that women can look bulky or manly by lifting weights alone. In fact, lifting weights has a plethora of health benefits.

By lifting weights, you will in turn increase muscle mass. Increased muscle mass helps slow down osteoporosis as it can help increase bone density. When we strengthen our muscles, we decrease our risk of injuries or the severity of injuries that may happen (we’ve created a stronghold around our bones and joints with muscle!). The more muscle you have, the more calories your body will burn at rest. Because muscle takes up less space than fat, you will also start to see your body tighten to give you that “toned” look women often refer to. No bulkiness involved.

You can listen to the fears that weight lifting for women is senseless and will make you look like a man. Or you can try it for yourself and rock that toned and strong body and prove to everyone that this is a misconception. Strength isn’t gender specific- neither is weight lifting!

Monday, 20 November 2017

Because eating clean is a way of life and not just a temporary diet, there will be times when you are not eating in as strict of a manner as other times. There will likely be times when it feels like you have completely lost your way. Here are some tips on how to get back on track when you have been derailed from eating clean, for any reason.

Don’t Beat Yourself Up

Everyone slips up every now and then. If you find yourself indulging in self-loathing after falling off track with your clean eating, it is time to stop. Think of all the things you do right, and go from there. Choosing to love and respect yourself even when you are not perfect is the quickest way to deal positively with the situation at hand.

Reassess Your Action Plan

Perhaps there is a chance that your particular plan may not be working well for you. Are you restricting yourself too much? Are you skipping a meal that comes at a time when you truly need nourishment? Maybe you are going out too often to restaurants with your friends who tempt you to eat poorly and indulge? Every failure is a chance to reassess what you are doing, and whether or not it is working. Take this time to reflect and make adjustments.

Make a List of the Reasons You Love Eating Clean

As they say, the grass is greener on the other side. Sometimes when you are dedicated to clean eating, you feel as though you miss your old way of eating. The fact is, when you eat clean, there are many benefits that come from it. Sit down and list them… everything from feeling proud of yourself in your new size of jeans, to enjoying your new abundance of energy.

Think about How You Feel Both Ways

Make comparisons in regards to how you feel when you are eating clean, and when you are not. Maybe you wake up feeling ready to tackle life with a clean-eating diet, whereas you feel like you cannot get out of bed when you are eating junk. Go through every aspect of your life and compare that aspect when it comes to a clean-eating day versus a day filled with unhealthy choices. You will soon realize how many areas of your life that your eating habits affect.

Keep Exercising

Your eating habits are only part of the story. Another major part is exercising. Even if you feel like your life has temporarily fallen apart when it comes to how you eat, you can keep control of exercising daily and putting in your best effort. The way you feel after exercising will help give you a boost and can be enough to get you back on track with your program.

Eating right is not always easy. There will be events, holidays, and even friends who tempt you to stop putting in the effort you deserve to give to yourself and your body. Put these tips into action, and get back on track with clean eating.

Friday, 17 November 2017

Think of the word strength training and chances are most people are quick to first associate this sport with men.

Even now, in the 21st century, lifting weights has a stigma of being a man’s sport. It’s hard to imagine how women ever became a driving force in the world of slinging iron. Weightlifting has been an Olympic sport since 1896.

However, it wasn’t until 1987 (just twenty-seven years ago) that women were allowed to compete in this Olympic sport. To date, the Olympic weight lifting sport has eight male weight classes and seven female. Talk about coming a long way!

In the late 1800’s, females were viewed as weak and fragile. While there were a few women who tried to break into the world of being strong, it was viewed as unacceptable and the whole idea was shocking and frowned upon. Around the 1930’s, medical professionals and the general population alike believed exercise was detrimental to women’s health and that women were instead to use their energy on taking care of the house and raising children.

It wasn’t until the 1970’s that women gained recognition and acceptance in the world of fitness. During an era of feminism unbridled, women were starting to really recognize their strength (both physical and internal).

As this strength became recognized, confidence increased. Although women were feeling good, society was still a bit hesitant to accept this new reality. In the 1980’s women’s bodybuilding was finally being accepted by the media and population alike, perhaps out of curiosity more than anything.

Although we are in the 21st century, there is still hesitation when it comes to women and weightlifting. Those who are against it argue that women aren’t made to be strong and muscular. Although there are women who now dominate the world of bodybuilding, strongman and powerlifting, it would be incorrect to say that women do not face resistance.

Perhaps in another decade or so, a new article will be written about strength training for women in a much more positive and accepted light. So long as women band together, believe in themselves and others, and keep pushing for what they equally deserve, the tables will eventually turn.

Monday, 13 November 2017

Eating clean is about providing your body with the fuel it needs to work as efficiently and effective as possible. When you eat clean you will have more energy, and you will look and feel the way you are naturally meant to.

In addition to the foods that you may normally put into your diet without thought, there are some "superfoods" that will bring an added dose of nutrition to help you feel amazing and gain a wide variety of health benefits.
Here is a list of a few of the ultimate superfood choices to add to your diet.


Chia is a tiny but amazing food. Packed into a micro-size form, it is full of fibre and helps keep your digestive system regular. It stabilizes blood sugar, which makes it a great choice if you have blood sugar issues, or if you want to prevent them. It doesn’t have much flavor of its own, so it works well when adding it to almost anything. You can bake with it, or even mix it into your beverage of choice.


Quinoa is an excellent choice if you are looking for a clean vegetarian protein. There are nine essential amino acids that our bodies must glean from our diet, and quinoa contains them all. Quinoa is filling and extremely versatile, so you can add it to a variety of dishes or even make it the main course.


Berries are filled with antioxidants that are vital to our health, and that help our bodies in a great variety of ways. Berries fight everything from cancer to constipation, from memory loss to depression. Blend them up in a smoothie, sprinkle them over a salad, or eat them straight from a bowl.


Walnuts contain the healthy fats that feed our brains. They help fight cancer, diabetes, heart disease and a multitude of other diseases and conditions. Eat a small handful per day to benefit your body in many ways.


Garlic has numerous benefits, and can be used for a variety of reasons. It is antibacterial, antiviral, antifungal and anti-inflammatory, which means it is a go-to remedy for almost any ailment.

Eating one crushed, raw garlic clove per day goes a long way in helping you maintain all areas of your health and vitality. Since it can be a little hard on the stomach when taken alone, mix it into honey before consuming, or add it to your meals in dishes such as hummus and homemade salad dressing.

Cruciferous Vegetables

Cruciferous vegetables are known for their cancer-fighting abilities, by helping protect cells from DNA damage and inactivating carcinogens. They are loaded with a variety of vitamins and minerals. The cruciferous family includes vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, turnips and radishes.

As you choose the foods in your diet, take the time to research those that will add multiple benefits to your health. The foods above are some of the best that a person can eat. Include many in your diet on a daily or weekly basis, and see your health improve greatly.

Friday, 10 November 2017

Everything seems to be constantly changing in our world. From technology to the latest diet trends to the most popular workout fad at the time, it’s hard to keep track and know better from best.

On the not-so-positive side, we are also living in a world where things best unseen or untold are plastering the news. Whether it’s the latest crime or an early death due to disease, there are things we can do to better and protect ourselves.

Some may argue that being a female already puts women in a disadvantageous state. Whether it’s with regard to careers, gender roles or even strength, we can argue until we’re blue in the face, but where does that leave us?

We have to take what we’re given and optimize it as best we can. While we may already view ourselves as mentally or emotionally strong, becoming physically strong can enhance our lives to unexplainable degrees.

Why? Let’s take a look:

Power- Ever go shopping somewhere and buy something heavy or just have too many bags to carry at once because of the weight? This will probably happen less and less until it’s not happening at all once you gain strength through training. The next time a man asks you if he can carry that heavy item out to your car for you, you’ll be saying “I got this!”

Respect- A woman who is very clearly physically strong will turn heads and demand respect. Walk into a room with a strong physique and you will silently demand attention. Strong women are rare. Strong men are everywhere. The reactions are nowhere near the same. Stand out without even speaking. Let your strength do the talking.

Better Health- Increases in muscle mass are closely related to a ton of health benefits. If we fall, we are less likely to get injured due to the muscle protecting our bones. Our metabolisms work harder at rest with the more muscle we have. As if just feeling and looking better wasn’t enough!

Safety- I am sure every woman has experienced a time where they felt unsafe around a strange man. Whether it’s walking to your car alone at night or just being at home by yourself, it happens. The stronger you become and the more aware you are of your strength, the safer you will feel. You will know you can hold your own if worse comes to worse.

Ladies, it’s time we take what we have and make it even better. We may never be as strong as most men, but that doesn’t mean we can’t try our hardest!

Monday, 6 November 2017

Eating clean is not about cutting all fun foods out of your diet; it is simply about changing the quality and types of food you eat. Eating clean can be just as delicious as any other way of eating, and there is a wide variety of food that will help you avoid temptation and ensure you thrive in every way. By eating a variety of tasty snacks, you will find it easier to stick to clean eating.

Here are a few ideas to keep you going when you are tempted to indulge in unhealthy foods.

Clean Trail Mix

This snack is easy to personalize, put together and keep on hand wherever you go. Simply pick your favourite nuts, dried fruits and other goodies like roasted chickpeas. Choose organic dried fruits that contain no preservatives, and choose a variety or raw and roasted nuts without any added low-quality oils.

Loaded Smoothie

A smoothie is a treat you can have every day, and with major benefits to your health. Add in a variety of fresh or frozen fruits, such as cherries, berries and mangos. Add in a large handful of greens such as kale or spinach. Put in flaxseeds, hemp hearts, and add a bit of Greek yogurt. Blend with water or fresh juice and it is ready to go.

Greek Yogurt Parfait

If you are bored of eating the same Greek yogurt day after day, make a parfait out of it. Simply use a clear glass and layer Greek yogurt, berries, organic granola and a drizzle of honey or maple syrup. Swap the items occasionally when you get bored of them for a brand new treat every time you make it. Variety keeps you from getting fed up and falling back into old eating habits.

Hummus and Veggies

Hummus and veggies is a great snack to eat when you are quite hungry, because it is extremely filling. Hummus is easy to make by blending chickpeas with ingredients such as tahini, fresh garlic, lemon juice, olive oil and a bit of salt. Add any spices you enjoy such as cumin and paprika. Cut a bunch of your favorite fresh vegetables into bite-size pieces, and add black bean chips or rice cakes if you are feeling in the mood for something "chip-like."

Energy Bites

Energy bites can be as individualized as you are. If you are the adventurous type, simply begin pouring ingredients into a huge mixing bowl. Begin with a nut butter of your choice, and add things like sesame seeds, chia seeds, cocoa powder, oat flour, honey and maple syrup. You can get as creative as you like with additional ingredients. These can be frozen and eaten any time you need a quick, healthy snack.

Kale Chips

Kale chips are a great substitute when you have a craving for unhealthy, packaged potato chips. Wash the kale and dry thoroughly, then drizzle olive oil and a shake of salt over it. Bake at 350 degrees for 10 to 15 minutes and enjoy.

You can eat snacks that are both healthy and enjoyable. Doing so will help you push away cravings for the food you used to eat. When you are in the mood to make wrong food choices, simply choose one of these snacks instead and get back on track.

Sunday, 5 November 2017

Lunch is the meal that often feels boring to various members of the family. It is easy to get caught up in making exactly the same thing every day, whether eating clean or not. There is no need for this, however. Here are several clean-eating lunch ideas that will help your family enjoy lunch each and every time you make it.

Ultimate Tuna Sandwich

Start by using a healthy bread such as sprouted whole grain bread, and then make the filling for this tasty lunch. Empty a can of tuna into a bowl, and add anything you please such as chopped olives, pickles, celery, scallions and even carrots chopped into tiny pieces. Sprinkle a little pepper in, and then use a clean-eating approved mayo to mix it together. Add a piece of lettuce or tomato to your sandwich before serving, and enjoy.

“Everything” Salad

Salad doesn’t have to be boring. Use a base of lettuce, trying various types of lettuce to keep things interesting. Add any vegetable, fruit and other topping you desire and have on hand, such as sliced bell peppers, red onions, avocado, strawberries, blueberries, mangos, chickpeas and mixed nuts and seeds.

Serve it with a homemade dressing such as 2 parts olive oil to 1 part each of apple cider vinegar and honey. Or if you are in the mood for a more savoury than sweet dressing, mix olive oil with balsamic vinegar, salt, pepper, and freshly crushed garlic. If you are looking for extra protein, add some grilled chicken over the top.

Quinoa Salad

Quinoa has a large amount of protein, in addition to being extremely versatile. Make up a large batch at the beginning of the week, and use it throughout the week for various recipes. For a delicious quinoa salad, simply chop your favorite vegetables into small pieces, then drizzle balsamic vinegar over it. You can also add any herbs and spices that you like.

Veggie Salad Rolls

With a few rice paper wrappers and lots of vegetables, you can create a lunch that is delicious and satisfying. Soak each rice paper wrapper in water for several seconds, then fill it with pre-cut veggies such as bean sprouts, scallions, carrots and lettuce. Add a little homemade peanut sauce made from peanut butter, tamari, ginger, crushed garlic, maple syrup and lime juice.


Chili is a great way to make an easy and healthy lunch, and to use up leftovers while you are at it. Use a slow cooker for a lunch that you can prepare earlier and enjoy later. Simply add any variety of canned beans, tomato sauce, tomatoes, bell peppers, onions, and garlic to the crockpot. Add your favorite spices such as cumin and chili powder, and let the slow cooker sit several hours on either low or high setting, depending on how long it will cook for.

Eating clean can be exciting and tasty. Lunch does not need to be any different. Try out some of these ideas and transform your lunchtime into something you and your family look forward to every day.

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