Make the switch to Clean Eating!

Since exercise and nutrition go hand in hand, eating well should be part of your daily lifestyle, not experimenting with latest diet craze. Clean eating is eating by planning out your day, or even your whole week. Mindfulness, organization, and consideration will make decision making so much easier. Cooking and packing your food for the future will guarantee success. By choosing these practices on a daily basis, your goal will be reached sooner, and your body its healthiest ever.

Clean Eating Principles:

✓ Eat 5 –6 small meals every day

✓ Eat every 3 hours

✓ Combine a protein & complex carbohydrate at every meal

✓ Have a fruit and/or vegetable at every meal

✓ Have 5 –9 fruits and vegetables every day

✓ Never miss a meal, especially breakfast

✓ Try to make breakfast your biggest meal and dinner your smallest

✓ Stick to proper portion sizes and no super sizing!

✓ Read food labels and educate yourself on proper serving sizes

✓ Consume healthy fats in appropriate amounts

✓ Limit Saturated fats and Avoid trans fats

✓ Avoid all over-processed, calorie dense foods that have no nutritional value

✓ Avoid sugar-loaded sodas, iced-teas, lemonades, and juices

✓ Avoid or limit alcoholic beverages

✓ Drink at least 8 cups of water every day

✓ Plan ahead – carry a cooler packed with meals and snacks to get you through the day

Sample Meal Plan

Breakfast: ¼ cup Steel-cut oats with a sprinkle of walnuts, blueberries, and ground  flaxseed or 2 whole eggs omelet with peppers, onion & tomatoes, and 8oz Milk

Snack:  5oz Fat-free Greek yogurt with fresh strawberries, mangos, and chia seeds

Lunch: 3oz grilled chicken in a whole wheat wrap with avocado, fresh spinach leaves, red pepper strips, almonds, and dried cranberries. 1 square of 80% dark chocolate

Snack: 5 baby carrots with 2 Tbsp. Hummus

Dinner: 4oz Grilled salmon, ½ baked sweet potato, and steamed broccoli

Snack: One small scoop of sherbet with raspberries & drizzle of chocolate syrup



Christine ArdigoChristine Herkommer is a Registered Dietitian/Personal Trainer who writes contemporary romance novels in her spare time. When weight lifting, rock climbing, white-water rafting, and jumping out of airplanes wasn’t enough, she decided to fulfill a dream she had as a child: to write a book.

She’s lived in New York her entire life and can’t imagine living anywhere else. She has the beaches, the bay and the city, all a half hour away. She’s built memories here with her husband, two silly daughters and a bunch of crazy friends, all whom she loves very much.

You can discover more about Christine on the Mom’s Favorite Reads website here:

Check out our Free January 2019 magazine



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