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Buy 2 Chobani Greek Yogurt, Get One Free

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Go to the Chobani coupon page to print a coupon to get a cup of Chobani yogurt free when you buy 2 cups.
If you have never printed a coupon online before, your computer will prompt you to install a small program to print the coupons. It is safe, and free to use.

Being Clean In an Unclean World

     Someone close to me is a recovering alcoholic. He usually does well, and is clean and sober. However, during stressful times, unhappy times, depressed times…his body and mind tell him otherwise. We’ve talked about this, and a statement he’s made to me: “Part of being a recovering alcoholic is learning to be a non-drinker in a drinking world” is incredibly applicable to the CE lifestyle.

“Part of being a Clean Eater is learning to be Clean in an Unclean world. “

If you think about that statement – “…learning to be Clean in an Unclean world”, it becomes clear that changing your diet is as much a mental change as it is a physical one. Our bodies are remarkably adaptable, and when we give our body junk food, it adapts to accepting this lower grade “fuel” by adding fat, slowing the metabolism, and generally running poorly – but it runs. The change that causes the physical change to take hold is purely a mental one; understanding that in order to be healthy, you must exist “apart” from the eating world around you. 

In order for me to be healthy, I have to accept that I can't eat like others eat. 

In order for me to be healthy, I need to make some choices for myself which others might not understand or accept.

In order for me to be healthy, I need to remove processed foods from my diet.

Every bite counts. Every one either supports the CE choice I've made, or takes me away from it. 

Coming to terms with Eating Clean in an Unclean world is ( as Lao-Tzu said famously ) the first step in a thousand mile journey. Having started down this path, I recognize the value, and see the path as only wide enough for a single person at a time. It's something I have to do for myself, by myself.

Newstand Alert: Clean Eating Magazine February 2011

The new issue is hitting magazine stands now! *happy dance*

21 Meals for $2 Each : For breakfast, lunch and dinner, these flavorsome, budget-friendly meals ring in at only $2 per serving.

Snacks Made Simple: Ditch the calories and the chaos with a handful of 5-ingredient snacks that boast a mere 200 calories.

Speedy Stir-Frys: Whether tossed with scallops, pork or clams, these succulent stir-frys are all ready in 30 minutes or less.

Classics, Only Cleaner: Lighten your creamy corn and seafood chowder without lightening the hearty bowl’s taste!

Plus:

• Read about both sides of the heated soy debate and decide where you stand.
• Prepare a classic steak Bearnaise that won’t clog your loved ones’ arteries – that’s right, no butter! 
• Ten varied recipes that stretch your grocery budget and feed your family healthy fare through the week.

Sweet Corn Vegetable Soup

This Indian soup is very, very popular - I've had it at Indian restuarants, and it is delicious, and simple to make.
Be aware, the "ajinomoto" he talks about is MSG. Mind the salt content; canned corn has a decent amount, so you as a Clean Eater probably won't want to add more.

Let Them Eat Cake or, Aversion Therapy: Is it Worth It?

Yesterday was my birthday. Due to circumstances, the folks at my office celebrated today, with lunch and the traditional cake. Now, I was approached by the woman who organizes such things, and asked point blank if I wanted to have a cake or not. As my co-workers are very dessert friendly, I would have felt bad saying "Hey, let's have Jell-o!" ...so, I declared that if a yellow cake with chocolate frosting were to magically appear...I wouldn't say no.

 Lo and behold - the cake appeared today. Smelled heavenly - thickly sweet, massive sugar and chocolate. I sliced large pieces for my co-workers; I didn't want to bring any home. I cut a piece for myself. Not too big, not too small .

That first bite was fantastic. I haven't had anything even close since August. I savored those first few bites. Then words from my dear friend rang in my ear - and I stopped eating halfway through. I was satiated.

The next hour, however, was horrible. I was sick to my stomach. The sugar was heavy in my gut, and a few times I thought I was actually going to be ill. I commented to a co-worker how bad I felt - and he admitted the same. We are both eating a lot healthier these days.

My stomach clearly wasn't happy. I've changed my body's internal chemistry, its preferences have been reset to the factory settings - and the sugary mess was...an abomination.

I said yes to the cake not because I really wanted it - but because I didn't want to let others down. Upon reflection this evening, I see the correct thing to do should have been to politely decline cake, and have the luncheon we had ( the Mediterranean wrap I had was good and Clean ) stand as my celebration. Instead, I chose others over myself.

Is the right move a selfish one? Could I have said yes to cake and not eaten any? ( I seriously have been thinking about that ... )

I don't know the answer - but I do know, the wrong answer made me sick. I used to crave birthday cake. After this afternoon's experience, I can't believe I'm saying these words: I don't think I want another piece of cake.

February 2nd

Another decent day, with no cravings and no “off path” meanderings. I continue to have issues getting enough water unless I really focus on it.

2 c coffee with milk and stevia

1 – 6 oz cup of yogurt with blueberries

1 pear

½ c almonds

Tuna fish with light mayo ( weaning myself of mayo entirely, I hope! )

1 Wasa Crisp bread

1 little container Jell-o

Roasted chicken wrap with raw veggies and a light feta dressing ( kind of tziki like )

Apple slices

Water: only about 40-50 ounces.

The Importance of Portion Control

One thing I'm starting to wrap my head around at the 6 month mark is portion control. It is only now, reflecting back on what I used to eat...now I see how incredibly out of proportion my portion sizes were. I can't believe the gargantuan amounts I used to eat!

Here are some real life, easy to relate to portions sizes for some comparison

A 3 oz portion of lean meat or chicken is the same size as a digital camera.

A single slice of bread should be the same size as a traditional Ipod. 

A 1 oz piece of deli sliced turkey ( not cold cut ) is the same size as a dvd

A 1/2 cup portion of whole grain rice or pasta is the same size as about 2 golf balls.

A 3 oz piece of salmon is the same size as a man's wallet.

Using your hands:

2 hands cupped together is a one cup serving of raw vegetables

Your fist is about the same size as a medium piece of fruit

The tip of your thumb is about the same size as a 1 oz cube of cheese

The palm of your hands usually fits a 1/4 cup of nuts.

Oxygen Magazine Blueberry Rosemary Chicken

Blueberries were on sale last week at Safeway, and I was, well - let's say I got more than my fair share. Here's a well timed recipe from Oxygen Magazine , in the December issue: Blueberry Rosemary chicken

Ingredients

• 2 cups fresh or frozen blueberries
• 1/2 cup pomegranate or blueberry juice - but you could use water with juice in it if need be
• 1/4 cup mustard
• 2 tbs olive oil
• 1tbs honey
• 1/4 cup dried rosemary
• 2 tbs dried basil
• 2 tsp black pepper
• 20 oz  ( 4 ) boneless skinless chicken breast

Instructions

1. In a blender combine 1 cup blueberries and the next 7 ingredients. Set aside

2. Pound chicken breast to about 1/2 inch. Marinate chicken in mixture, add water if needed to cover.

3. Heat large skillet. Add marinated chicken and brown both sides. Add marinate bring to a boil, reduce and let simmer for 30 minutes until thick. Add remaining blueberries and heat through.

February 1

A good CE day, with focus again on water consumption and eating the bulk of my calories for the day before about 4 pm.

3 cups coffee with milk and stevia

1 – 6 oz Chobani Greek yogurt with blueberries

1 small organic mozzarella stick

½ c raisins

1 turkey burger with mustard

Leftover broccoli

½ c almonds

6 homemade meatballs in tomato sauce

Green beans ( about 1 cup )

Water: 70 ounces

Clean Eating Buffalo Wings

Now that I've got your attention...

Hop over to Tiffany's great CE blog and recipe site, The Gracious Pantry and check out her delicious looking and sounding Buffalo chicken wings - just in time for the big game!

*drooling*

Thanks, Tiffany!

Guide to Some Clean Eating "Convenience" Foods

Looking for some "convenience" foods that will fit in with your CE lifestyle? Need guidance for best bets when choosing your your CE pantry items? Here's a great list of items to get the most bang for your buck when it comes to clean grocery items.



1. Eggland's Best Eggs

 Already lower in cholesterol and fat than other brands, Eggland's Best eggs now have 4 times more vitamin D (which helps your body absorb calcium) and 3 times more omega-3 fatty acids (which lower the risk of sudden heart attacks and may improve your memory). That's because the company removed animal products and added vitamins and minerals to the chicken feed.

2. Nasoya Organic Tofu Plus 

All tofu contains heart-healthy isoflavones, but this brand is fortified with B vitamins and vitamin D, plus 20% of your daily calcium need—and doesn't cost more than regular tofu. Women's calcium requirements go up by 200 mg when they hit 51, so switching to this tofu can help make up the difference, Extra vitamin B12 is also helpful because you don't absorb as much after age 50.


3. Country Choice Organic Quick Cook Steel Cut Oats 

If you prefer the texture (and health benefits) of steel-cut oats to instant oats but don't have time to make them every morning, you'll love this product. This company cracks the whole oat before it's chopped, so it cooks in just 5 to 7 minutes. Everything is the same nutritionally—the filling fiber, whole grain, and heart-healthy antioxidants.


4. Dole Sliced Strawberries 

When berries aren't in season, it's great to have a frozen option handy. Plus, Dole's berries are frozen shortly after they're picked so they don't lose vitamin C (1 cup has 90% of what you need for the day). And they're loaded with anthocyanins, antioxidants that may help lower cholesterol and reduce your risk of cancer.

5. Mann's Sweet Potato Spears

Hate peeling potatoes? Go for this bag of fry-shaped, ready-to-cook sweet tubers. Season with 2 tablespoons olive oil and a little sea salt and bake 25 minutes. These fries feel like a total splurge, but they're nutrient packed, One serving provides the cancer-fighting vitamin A you need for the day.

6. SeaPak Salmon Burgers

These patties are rich in omega-3s, fats that protect the heart and may help battle depression and—early research suggests—may help you lose weight. These are great for people who don't like the strong flavor or texture of a salmon fillet. You will enjoy the smoky taste and meat loaf consistency. And the salmon is wild and sustainably caught.Just be aware, there is smoke "natural smoke flavoring" here.

7. Sunsweet Antioxidant Blend

Dried blueberries, cherries, cranberries, and plums are packaged together in a resealable bag. You probably wouldn't have four kinds of dried fruit in your house at the same time, so this product makes it easy for you to get different kinds of antioxidants. Sprinkle some on oatmeal, stir into plain yogurt, or add a few nuts to make trail mix.

 Thanks, Prevention!

January 31

Good morning! You may have noticed that I had stopped posting my Daily CE food journal...well, since last Thursday I've had little appetite due to personal issues. These are resolved ( *hug* ) and I'm feeling better emotionally and physically. Like the post from last night: I'm definitely sensing I am bouncing back from emotional setbacks easier since my journey down the CE path began.

2 cups coffee with milk and stevia
1 - 6 oz cup Chobani Greek yogurt with blueberries

1/2 c almonds
1 pear

1 1/2 pieces grilled chicken with light seasoning
A mound of steamed spinach ( 2 cups maybe?? )

1/2 c+ raisins

8 oz broiled steak ( with a dab of A1 )
Fresh steamed broccoli ( stupendously delicious! )

Water: Almost 80 ounces ( I really focused on the water today! )

10 Warning Signs of Good Health Through Clean Eating

I've written previously about feeling so much better both mentally and physically since starting Clean Eating.
I saw this list and thought you'd like it, too.



10 Warning Signs Of Good Health

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1. Persistent sense of humor.
   
   
2. Chronic positive expectations; tendency to frame events in a constructive light.
   
   
3. Episodic outbreaks of joyful, happy experiences.
   
   
4. Sense of spiritual involvement.
   
   
5. Tendency to adapt well to changing conditions.
   
   
6. Rapid response to and recovery from stress and repeated challenges.
   
   
7. Increased appetite for physical activity.
   
   
8. Tendency to identify and communicate feelings.
   
   
9. Repeated episodes of gratitude and generosity.
   
   
10. Continuing presence of support network.

I'm happy to say, at the 6 month mark - I've got all 10 signs. *Happy Dance*