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category_outlined / Food & Wine
Clean EatingClean Eating

Clean Eating 52 Week Meal Plan - 2013 SPECIAL

Clean Eating magazine is about consuming food in its most natural state, or as close to it as possible. It’s a lifestyle approach to food and its preparation, leading to an improved life. Each issue is filled with a variety of delicious, wholesome, low-fat, and easily made recipes that can be shared with friends and family.

Country:
United States
Language:
English
Publisher:
Active Interest Media
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$24.99
9 Issues

IN THIS ISSUE

access_time2 min.
introduction

We’ve Got You Covered!If you’ve picked up this book and you’re reading this letter, then we already know several things for sure:We know that, without a doubt, you are motivated to eat the best possible way to slim down, stay energized, boost your mood and live the healthiest life you can. We also know that you’re on a mission to improve your life and, as with anything else worth having, we know healthy, positive change doesn’t happen overnight. But as you work your way through these incredibly easy-to-follow meal plans, significant positive changes will begin to take shape. After a few weeks, you’ll begin to feel and see some real progress. That’s how you’ll know you really are improving your life the way Clean Eating magazine intended it, one meal…

access_time2 min.
shopping list: week 1

PROTEINS & DAIRY1 14-oz can cannellini beans (BPA-free), no salt added1 pkg Mini Babybel Light cheese1 pkg shredded low-fat cheddar cheese16 oz 1% cottage cheese1 pkg sheep’s milk feta cheese1 pkg goat cheese1 pkg Parmesan cheese2 14-oz cans chickpeas (BPA-free), no salt added1 dozen eggs1 container hummus½ gallon low-fat milk (skim or unsweetened rice, almond or soy milk)1 liter unsweetened chocolate almond milk10 oz wild-caught salmon6 oz sole4 oz flank steak1 pkg tempeh1 6-oz pouch water-packed tuna8 oz turkey breast16 oz nonfat plain Greek yogurtVEGGIES & FRUIT6 apples1 bunch arugula6 asparagus spears1 avocado3 bananas1 bunch basil2 large beets1 bag frozen blueberries1 bag frozen mixed berries1 head broccoli1 bunch carrots1 bunch celery1 box clementines1 container unsweetened dried fruit1 garlic bulb1 small bunch grapes1 grapefruit1 bunch kale1 lemon6 large black olives1 yellow…

access_time1 min.
three reasons to enjoy avocado

Improve Heart Health.While half an avocado may pack 161 calories and 14.75 grams of total fat, it is predominantly comprised of monounsaturated fats, which have been found to decrease total cholesterol when consumed regularly. Also, this food is a rich source of both potassium and folate. The mineral may help regulate blood pressure, while the B vitamin has been shown to decrease homocysteine levels, an amino acid linked to coronary heart disease when elevated in the blood.Improve Eyesight.Avocados are rich sources of both lutein and zeaxanthin, carotenoids found in high concentrations in the macular region of the eye. A diet rich in the two nutrients may help reduce the risk of age-related eye ailments such as macular degeneration and cataracts.Improve Nutrient Absorption.The absorption of lipophilic (fat soluble) carotenoids – such…

access_time1 min.
shopping list: week 2

PROTEINS & DAIRY1 14-oz can black beans (BPA-free), no salt added4 oz chicken breast16 oz 1% cottage cheese1 carton liquid omega-3 eggs4 oz pork tenderloin4 oz wild-caught salmon4 oz flank steak4 oz tilapia16 oz nonfat plain Greek yogurtVEGGIES & FRUIT3 apples2 bananas1 bag baby carrots1 large beet1 head broccoli1 bunch chives1 bunch cilantro1 cucumber1 bulb garlic1 bunch kale1 lemon1 lime1 container sliced mushrooms1 red onion1 Vidalia onion1 white onion1 orange1 bunch parsnips1 red bell pepper1 potato2 lb sweet potatoes1 small pkg raisins5 oz fresh spinach or pre-washed baby spinach5 oz pre-washed mixed salad greens1 acorn squash1 lb butternut squash1 tomatoWHOLE GRAINS1 pkg hulled barley (barley groats)1 box Nature’s Path Optimum Blueberry Cinnamon cereal1 box Kashi TLC Chewy Granola Bars in Trail Mix flavor1 box whole-wheat pastaEXTRAS1 container dried basil6 cups…

access_time1 min.
how to stay on your nutritional track

Keith Klein, founder of the Institute of Eating Management & Relapse Prevention Center in Houston, says, “If on each of the 104 weekend days and 33 Friday nights of each year you consume an extra 300 calories – which isn’t hard to do – you’re taking in an extra 41,000 calories. That’s almost 12 extra pounds gained in a year.” Keep your clean-eating momentum going the entire week with these strategies:Entertain at home:Invite friends over for a healthful home-cooked meal instead of dining out. Not only will you save money and calories, but you’ll also encourage your friends to eat better.Have a bite before dining out:Stave off hunger and bad choices by having a small balanced snack first.Express conscious desire:Tell yourself, along with your dining companions, that you’re going to…

access_time3 min.
green power foods

HOW TO BUY, STORE, PREPARE & COOKWhat You , ll Need:2 colandersCutting boardChef’s knifeGarlic pressWooden spoonLarge skillet or pan with tight-fitting lidNutritional Bonus: The deep dark-green leaves of chard and kale indicate that they are an excellent source of vitamin A for vision and vitamin K for maintaining bone health, as well as being a very good source of vitamin C.Looking for an alternative to your same ol’ spinach? Chard and kale, when combined, are heartier and tastier. Plus, when paired, these two super greens, with their unique vitamin profi les, offer additional nutritional benefi ts. By adding golden raisins and fresh chopped garlic to the mix, you’ll do wonders for the fl avor impact of these greens.Both chard and kale are sold year-round in supermarkets and at some farmers’…

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