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Clean 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.

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United States
Pocket Outdoor Media, LLC
R 85,50

in this issue

2 min

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…

2 min
shopping list: week 1

PROTEINS & DAIRY 1 14-oz can cannellini beans (BPA-free), no salt added 1 pkg Mini Babybel Light cheese 1 pkg shredded low-fat cheddar cheese 16 oz 1% cottage cheese 1 pkg sheep’s milk feta cheese 1 pkg goat cheese 1 pkg Parmesan cheese 2 14-oz cans chickpeas (BPA-free), no salt added 1 dozen eggs 1 container hummus ½ gallon low-fat milk (skim or unsweetened rice, almond or soy milk) 1 liter unsweetened chocolate almond milk 10 oz wild-caught salmon 6 oz sole 4 oz flank steak 1 pkg tempeh 1 6-oz pouch water-packed tuna 8 oz turkey breast 16 oz nonfat plain Greek yogurt VEGGIES & FRUIT 6 apples 1 bunch arugula 6 asparagus spears 1 avocado 3 bananas 1 bunch basil 2 large beets 1 bag frozen blueberries 1 bag frozen mixed berries 1 head broccoli 1 bunch carrots 1 bunch celery 1 box clementines 1 container unsweetened dried fruit 1 garlic bulb 1 small bunch grapes 1 grapefruit 1 bunch kale 1 lemon 6 large black olives 1 yellow…

1 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…

1 min
shopping list: week 2

PROTEINS & DAIRY 1 14-oz can black beans (BPA-free), no salt added 4 oz chicken breast 16 oz 1% cottage cheese 1 carton liquid omega-3 eggs 4 oz pork tenderloin 4 oz wild-caught salmon 4 oz flank steak 4 oz tilapia 16 oz nonfat plain Greek yogurt VEGGIES & FRUIT 3 apples 2 bananas 1 bag baby carrots 1 large beet 1 head broccoli 1 bunch chives 1 bunch cilantro 1 cucumber 1 bulb garlic 1 bunch kale 1 lemon 1 lime 1 container sliced mushrooms 1 red onion 1 Vidalia onion 1 white onion 1 orange 1 bunch parsnips 1 red bell pepper 1 potato 2 lb sweet potatoes 1 small pkg raisins 5 oz fresh spinach or pre-washed baby spinach 5 oz pre-washed mixed salad greens 1 acorn squash 1 lb butternut squash 1 tomato WHOLE GRAINS 1 pkg hulled barley (barley groats) 1 box Nature’s Path Optimum Blueberry Cinnamon cereal 1 box Kashi TLC Chewy Granola Bars in Trail Mix flavor 1 box whole-wheat pasta EXTRAS 1 container dried basil 6 cups…

1 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…

3 min
green power foods

HOW TO BUY, STORE, PREPARE & COOK What You , ll Need: 2 colanders Cutting board Chef’s knife Garlic press Wooden spoon Large skillet or pan with tight-fitting lid Nutritional 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’…