A Beginners Guide to Clean Eating

Kick Start Your New Year 

Ah, good ole New Year’s resolutions are here! I know that some people think New Year’s resolutions are silly because they don’t typically last, but I personally love them! It’s a NEW YEAR… why shouldn’t we at least TRY?! Not to mention most of need to clean up our act after the holidays…. I know I’m extremely guilty of over indulging during the month of December.  It’s 2016 and it’s time to get cleaner and leaner… who’s with me?! 

If you want to start eating clean but have no idea where to start (it can be intimidating) Here are a few healthy alternatives to give you an idea of where to start! Each one of these suggestions played a huge role in my 40lb weight loss and current weight management.  Consider this a grocery list for beginners, and a fantastic starting point! 

Below you will find healthier alternatives to foods we are used to eating! The most important thing you can do when first starting to eat clean is READ THE LABELS on the back of EVERYTHING YOU BUY.  You want to be purchasing foods with very minimal ingredients.  The more natural the food is, the better! 

Breads: 

• Ezekiel Bread- Found in the freezer section.  This is the only bread I buy now.  It’s clean, natural, and organic.  Not to mention, chemical free, easy to digest, has protein, lots of vitamins, is kosher, Non GMO, no refined sugars, no preservatives, no shortenings, and full of fiber.  It’s absolutely delicious! They also offer buns, cereals, muffins, tortillas, waffles, and more! 

Grains: 

White Flour is stripped of all nutrients which makes it an empty source of calories.  That’s not what we want! Here are few nutrient rich grains to add to your diet! 

• Quinoa- all kinds.  Quinoa is superfood that is PACKED with nutrients 
• Brown Rice 
• Wild Rice 
• Quinoa Pasta 

Flours: 

• Coconut Flour (Naturally Gluten-Free)
• Almond Flour (Naturally Gluten-Free and Low in Carb)

Dairy & Non Dairy: 

I personally try to avoid dairy at all costs.  After doing a lot of research on the internet over the past few years I’ve come to learn that dairy isn’t necessary.  In fact, most of the population can’t properly digest dairy products.  I’ve cut out quite a few dairy products permanently and I have noticed a huge difference.  

• Almond Milk Yogurt (Non-Dairy)
• Coconut Milk Yogurt (Non-Dairy)
• Greek Yogurt  
• Unsweetened Almond Milk (Non-Dairy)
• Unsweetened Coconut Milk (Non-Dairy)
• Unsweetened Soy Milk (Make sure it’s Non-GMO) 

Fruits: 

• Apples 
• Oranges 
• Grapefruits 
• All Berries 
• Bananas 
• Avocados 
• Pineapple 
• Any fresh fruit you like 

Veggies:

• Kale 
• Spinach
• Broccoli 
• Celery 
• Tomatoes 
• Eggplant 
• Squash 
• Carrots 
• Celery 
• Bell Peppers 
• Zucchini 
• Sweet Potatoes 
• Onions 
• Green Beans 
• Any Fresh Veggies you like 

Meats: 

With every kind of meat, always opt organic or grass fed. Also, try and purchase the leanest meat possible.  If you buying lunch meat of any kind, look for nitrate-free! 

• Lean Ground Turkey 
• Chicken Breasts 
• Salmon, Tilapia, or other fish 
• Lean Ground Beef 

Eggs: 

• Always purchase cage free.  

Beans and Legumes: 

If you are trying to eat healthy on a budget, beans are an excellent source of protein (especially if you are vegetarian or vegan) 

• Beans: Explore different kinds of beans.  Black, Pinto, Red Kidney, Red, Soybean, and More! 
• Legumes: You can make so many great meals with legumes.  They are excellent! 

Other Grocery Store Items: 

• Oatmeal: Always buy plain steel cut oats. Nothing flavored due to the chemicals and sugar that they put in flavored oats.  
• Tea:  Any natural, organic, unsweetened tea is great! 
• Dry Beans and Legumes 
• Nuts: Always try and buy nuts that are organic.  Nuts are a fantastic snack filled with a ton of nutrients but you have to make sure you read the labels.  A lot of nuts that are sold in stores are loaded with sodium and sugar.  
• Bars:  I used to be a protein bar junkie.  Make sure you read the labels on the back of your protein or snack bars.  Most of them are filled with a lot of junk.  My personal favorite brand of health bars are Laura Bars… they are delicious, have minimal ingredients, and are very healthy and clean! 
• Condiments:  Most condiments are also loaded with a ton of junk that could be slowing down your weight loss.  When you can, avoid condiments or try and make your own using all natural fruits, veggies, and herbs.  If you have to purchase condiments from the store, look for the organic condiments with minimal ingredients and no added sugar.  
• Extra Virgin Olive Oil 
• Walnut Oil 
• Coconut Oil 

Sweeteners: 

Processed Sugar is the easiest way to pack on the pounds.  Here are few natural alternatives to sweeten things up. 

• Coconut Nectar
• Honey 
• Maple Syrup 
• Agave 

There are so many healthy alternatives out there today! It can be fun to search for new and exciting things in the grocery store.  I know that since I’ve made these changes, I’ve been a healthier, happier person! I want the same for you in 2016! Let’s make this our best year yet! 

I would love to hear some of your favorite healthy alternatives! Leave a comment below with some of your health tips! 

Wishing you the very best! 

XoXo 

Ashley

Dining Out & Staying on Track

Guidelines for Dining Out & Staying on Track 
How to Navigate through a menu 

Dining out is a part of life, it's pretty much inevitable.  You can try to avoid it, but unless you decide to never leave your house, cut off all communication with friends and family,  and hire a personal chef... you will most likely end up dining out at one point or another.  As the weekend approaches, I thought I would share some easy tips for staying on track while dining out.  One bad weekend can destroy a weeks worth of hard work and lets face it... set backs are NOT fun.

The Rules For Dinning Out 

1.  Order before you walk into the restaurant.  Thankfully most restaurants these days offer an online menu.  I highly recommend going online, deciding what you are going to order and then DO NOT EVEN OPEN THE MENU.  If you can, order as soon as your server asks you what you want to drink so that you are not tempted to order something else.  

2.  If you can, pick the restaurant! It's a lot easier to stay on track if you stick to restaurants that offer a decent amount of healthy choices. 

3.  Eat before you go out!!!!!!! I know this sounds strange, but it's oh so helpful.  Even if you know you are going to order food, eat something small and healthy before you walk through the doors of the restaurant.  It's dangerous to walk into a restaurant hungry and if you aren't starving... You'll be more likely to stick to your diet. 

4.  Ask Questions.  I always use to be so afraid to bother or annoy the servers when dining out, BUT I had to get over it and you know what?  You shouldn't be afraid to ask! Asking important questions and finding out exactly what is in your food can make or break your diet.  Sometimes it may appear that you are eating healthy when in reality, there are hidden ingredients.  So, ask away!

5.  Avoid Gluten.  I know there is a lot of hoopla about gluten-free diets however if you are trying to stay on track with your diet... ditch the bread.  Just by simply eliminating bread, you will feel so much better and less guilty when you leave the restaurant.  You can order a burger with no bun, chicken, salad with no croutons etc.

6.  Ask if your meal can be cooked in Olive Oil.  Most restaurants use corn, vegetable, and canola oil.  This is one reason why eating out can be so unhealthy. Even real butter is better than vegetable oil or margarine. 

7.  ALWAYS get veggies as your side.  Always replace the starchy side.  If you are trying to stay on track while eating out... don't even consider anything else besides veggies as your side.  Just don't even go there... trust me! (this also goes back to rule #3 if you eat before you go out, you won't feel like you need much of a side anyways.)

8.  If you are going somewhere that offers "Free Bread" or other unlimited food items.. pass on it.  This is a hard one for me because it's FREE or as my dad would say.. "included in the price"  but this is a make or break decision at the very beginning of your meal.  I would recommend telling your hostess or server right away that you wouldn't like any bread so it's not sitting on the table, tempting you.

9.  Avoid Breaded Foods.  Always opt for the grilled instead of breaded.

10.  Avoid Dressings and Sauces.  Always ask for your dressing on the side.

11. Skip over the Pizza and Pasta parts of the menu.  I would recommend avoiding places that mostly offer pizza & pasta (like pizza joints or Italian) but sometimes you can't.  If you are at an Italian restaurant, then I would say just skip this part of the menu all together and only focus on the salads, meat, and seafood parts. 

12.  Ask for NO MSG.  MSG is awful and you should always try and avoid it!

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Breakfast ideas: 
Breakfast is usually a pretty easy meal to find healthy alternatives.  An omelet without cheese, an egg plate with with no potatoes, sub the toast, biscuits, pancakes and potatoes with extra bacon or turkey sausage. Always ask for a side of fruit in lieu of a starchy carb. 

Lunch Ideas:
Salads with no croutons, cheese, or dressings.  You can ask for extra meat, egg, avocado, tomato etc.
Non-Cream soups.
Lettuce Wraps.

Dinner Ideas:
Burger with no bun.
Meat, Chicken, or Fish entrees with Veggies
Fajitas with pico de gallo.  No rice, tortillas, or beans.  
A side of Guacamole goes with everything.
 Chinese:  Steamed protein and vegetables with egg drop soup
Italian:  Meatballs with a side salad.

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Fast Food Options: 

If you click on the restaurant, it will take you directly to the nutritional information for that restaurant!

CHIPOLTE 
Surrito bowl with any meat filling, salsa, and guacamole

CHIC FIL A 
Grilled Chicken Strips and a Fruit Cup

SQUEEZED 
Any fresh juices or smoothies

BOSTON MARKET 
Chicken with two sides of steamed veggies

RUDYS 
Any of their meats

WHICH WICH 
Lettuce Wrap

CRACKER BARREL
Eggs, Bacon, Ham, Sausage
Chicken Tenderloins (grilled)

APPLEBEES 
Steak
Chipolte  Lime Chicken 
Jalapeno Lime Shrimp
Garlic Herb Salmon

OUTBACK 
Aussie Cob Salad with no croutons and grilled chicken
Steak with veggies
Chicken veggies

P.F. CHANGS 
Chicken Lettuce Wraps
Egg Drop Soup
Ginger Chicken with Broccoli
Lemon Chicken
Changs Spicy Chicken

CHILIS 
Cajun Ribeye
Any of the burgers with no bun and no cheese
Chicken plates with veggies

JIMMY JOHNS 
ask for the "unwiched" style.  They wrap all the sandwiches in lettuce.  Ask for no cheese.

JASONS DELI
Salad Bar
Gluten Free Menu



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There are so many other places you can go, but this is just my short list to give you a few ideas! I hope this helps.  It's important to stay on track over the weekend... even if you are planning on having a cheat meal it's important to plan ahead but just remember that life is short! Don't be too hard on yourself and enjoy the little things!  If you end up cheating when you weren't intending to, it's not the end of the world.  This blog was just intended to provide helpful tips if you are trying really hard to stay on track!


XoXo 
Ashley

For Daily Tips and Recipes follow me on: 

Instagram: ashleynicolemora1 

Twitter: MissAshleyMoora 

 

Quick and Painless Juicing

 

It's no secret that the WORST part of juicing is the clean up.  Juicing can be extremely time consuming and tedious but don't let that prevent you from juicing all together.  Here are some tips to make juicing quick and painless.  

Here is a list of things you will need. 

1. A Juicer 
2. Fruit and Veggies
3. Paper Towels 
4. All-Purpose Cleaner 
5. A GOOD knife.  (if you don't have one.. invest. It will make your life a lot easier) 
6. A Beach Towel 
7. A trash can/bag 
8. Grocery Bags 
9. A Big Bowl 
10. A Cutting Board 

Tip #1  ALWAYS, always, always, ALWAYS clean your juicer immediately after juicing.  If you leave pulp in your juicer all day it will dry up, making it nearly impossible to clean out. 

Tip #2  Take REALLY good care of the strainer.  That's the most important part of your juicer.  If your juicer did not come with a scrubbing brush I recommend going out and purchasing one (probably the one that has a soap dispenser) It is very important that no pulp is left on the strainer after making fresh juice.

Tip #3  Use warm water when cleaning your juicer out... it will simply make your life a lot easier.

Tip #4   Clean as you go... Juicing can get messy.  I find  it a lot easier to clean up a few small messes rather than one large one.  

Tip #5  Clean your juicer piece by piece.  I usually take off the smallest piece first, rinse that, and then go on to the next piece.  Before you know it, you'll this down to a science!

Here's run down of my juicing process....

I always assemble my juicer first. I use my left over grocery bags as "trash bag" for the pulp.

  After I've done that I lay a beach towel down on the floor because juicing gets messy no matter how careful I try and be (Juice spilling, fruit falling etc.)  Then I place a Trader Joe's paper bag to the left of where I'll be standing so I can throw all the peels that I cut off into the trash bag immediately.  If you have a trash can that is easy to move around you can also use that. 

 

 Once I have all of that done I like to get out the fruits and veggies I'll be using.  I also get out my cutting board, knife, bowl, and the mason jars I store my juice in.  I then clean all my produce and start cutting everything up....

As I clean and cut everything up, I throw the ready-to-go stuff in a bowl.  I find it easier to grab out of a bowl rather than trying to reach all over the counter. 

I throw all of my peels in the trash right away so I don't have a million things all over the counter. 

 Then I just start grabbin' from my bowl and start juicin' away...

Once I have all my juice made I start rinsing off my juicer piece by piece with warm water.  I then toss the pulp out (if I'm not re-using it)  

 Once I have my juicer cleaned I then wipe off my counter tops ASAP.  You never want to skip this step or else you will be left with some sticky counter tops.  After that, I usually shake out my beach towel and then toss it in the washing machine.  

I know the clean up seems like such a long process but you will develop a routine over time, I promise! And the results you'll get from juicing will be so worth it :) 

P.S.  Summer is right around the corner!!! 

Have a very blessed week and happy juicing!!! 

XoXo

Ashley

For Daily Tips and Recipes follow me on: 

Instagram: ashleynicolemora1 

Twitter: MissAshleyMoora 

P.S.S. I never thought I would feel comfortable walking around with stomach showing... Like ever.  If I can do it... You can do it! 

50+ Juicing Recipes

There's nothing like starting the week off with some brand spankin' new juice recipes, so here ya go... 50+ of my favorite recipes!  

*** Just a few little tips***

Kale is pretty tasteless, so I like to add it to almost every recipe!  It's an easy way to sneak some greens in your juices.  

If you're craving a coke or maybe you're doing a cleanse and need a little boost, add sparkling water to any of the recipes and it adds a little flare to your juice.  I love adding sparkling water just to switch things up and trick my mind! 

Another fun thing to do with your juices is add chia seeds! They add a little bit of texture and they're packed with health benefits! Check out Chia seed benefits online when you get the chance, you wont regret it! 

There are a lot of fruit recipes in my blog... I get asked all the time if drinking mostly fruit juice is ok because of the high carb and high sugar content. Well, for me it was not only ok but drinking mostly fruit juices is how I lost 20lbs.  When I first started juicing I jumped into these crazy veggie juices thinking I would magically love the taste of vegetables but boy was I wrong.  In fact, drinking those straight veggie juices was kind off a turn off because I thought "juicing" was gross.  So my advice to you is start off slow... make those really yummy fruit juices and then slowly start adding in the veggies.  Before you know it, you will be craving fresh produce and a homemade V8 will sound and taste delicious BUT it's no change your taste buds will make over night.  

 Happy Monday and Happy Juicing!

Bluepeary

2 Pears

1 cup of Kale

1 cup of Blueberries

Replenish (A fav of mine)

½ pineapple

Mint Leaves

2 Green Apples

1 to  2 Lemons

Morning Glory

10 Strawberries

3 peaches

Half a mango

Half a cucumber

Chunk of Ginger

Metabolism Booster

2 Green Apples

1 Small cucumber

1 small beet root (beets are very earthy so use sparingly)

1 lemon

chunk of ginger

Simple Green Juice

Cup of Kale

2 Pears

1 Cucumber

Chunk of Ginger

1 Lemon

Fire Me Up! (All Time FAV!!)

2 Oranges

2 Green Apples

2 Limes

3 Medium sized Carrots

1 to 2 Jalapenos

SOO GOOD!

Anit-Flammatory

3 purple cabbage leaves

2 sticks of celery

2 pears

chunk of ginger root

Afternoon Pick Me Up

4 carrots

2 apples

1 lemon

chunk of ginger

Cranberry Cleanser

1 pear

1 apple

1 celery stalk

1 cup of spinach

1 cup of cranberries

Green Juice (Not for beginners)

Kale

Celery

Cucumber

Broccoli

Romaine Lettuce

Spinach

Green Apples

Lemon

Thyroid Remedy

1 cucumber

5 celery stalks

5 carrots

1 lemon

1 cup of pure coconut water

Thyroid Tonic

6 Carrots

1 cucumber

½ lemon

10 radishes

Allergy Reducer

1 medium sized carrot

2 large oranges

½ cucumber

handful of mint leaves

chunk of ginger

Immune System Booster

1 apple 3 stalks of celery

4 stalks of kale

½ lemon

chunk of ginger root

V8 (Not for beginners)

4 tomatoes

4 green onions

½ green pepper

2 carrots

2 s talks of celery

handful of cilantro

handful of parsley

2 lemons

chunk of ginger 

pinch of garlic

Vitamin C Blast

2 Oranges

1 cup of Kale

2 Lemons

Handful of Mint

On Fire

2 Carrots

2 Oranges

1 Lemon

Chunk of Ginger

Cayenne

Green Ocean

½ Pinapple

1 Cup of Spinach

2 Green Apples

Pure Coconut Water

Skinnie Minnie

1 Cucumber

2 Green Apples

1 Cup of Kale

1 Cup of Spinach

1 Lemon

Chunk of Ginger

Cayenne

Carrot Cake

4 Carrots

2 Oranges

2 lemons

chunk of Ginger

ABC’s

2 Green Apples

3 Carrots

3 stalks of Celery

Princess Juice

4 Carrots

2 Apples

Chunk of Ginger

Veggie Lover

2 Celery Stalks

1 Cup of Spinach

2 Carrots

1 Cucumber

Handful of cilantro

Shine and Sparkle

2 Celery Stalks

2 Green Apples

1 Cup of Spinach

1 Jalapeno

handful of cilantro

Blood

2 Apples

Beets

Chunk of Ginger

2 Limes

Power Green

2 Green Apples

Cup of Kale

Cup of Spinach

Handful of Parsley

Romaine Lettuce

2 Celery Stalks

 2 Limes

Chunk of Ginger

Detox Juice

2 Apples

Beets

Cup of Kale

2 Celery Stalks

1 Lemon

Chunk of Ginger

Pretty In Pink

Beets

½ Pineapple

15 Strawberries

2 Red apples

Chuck of Ginger

Immunity Booster

2 Carrots

½ Pineapple

2 Oranges

2 Grapefruit

1 Lime

Chunk of Ginger

Hangover Helper

2 Green Apple

1 Cucumber

1 Cup of Kale

Ginger

1Lemon

Aloe Vera Juice

Pinch of mineral salt

Calcium Cleanser

2 Green Apples

½ Pineapple

1 Cup of Kale

2 Celery Stalks 1 Cucumer

1 Lemon

Dessert Juice

2 Medium Sized Carrots

1 Orange

handful of Strawberries

Handful of raspberries

1 Lemon

For Your Skin

2 Carrots

1 Cup Of kale

2 Cup of Cranberry

2 Golden Apples

Sleepy-Time Juice

1 Carrot

2 Green Apples

2 Stalks of Celery

Lettuce

Handful of Mint Leaves

1 Lemon

Kale Yeah

2 Cups of Kale

2 Green Apples

2 Pears

1 Lime

Summer Lovin’

1 Watermelon

1 Cup of Blueberries

1 Cup of Pomegranate seeds

Apple Pie

1 Sweet Potato

2 Carrots

1 Orange

Dash of Pumpkin Pie Spice

 Peach Chia

3 Peaches

10 Strawberries

Chunk of Ginger

Chair seeds

Cranberry Crush

1 Cup of Cranberries 

1 Red Apple

1 Orange 

Ginger Ale  (Great for soft drink replacement)

2 Green Apples 

1" of Ginger Root 

Lemon 

Kale 

Pour over ice and add Sparkling Water 

 Don't let the color fool you! (Good Green "starter" drink)

1 cup of Kale 

1 Pear 

1/2 Pineapple

1 Lemon 

1 Green Apple 

Immunity (Great for the Immune system) 

2 Oranges

1 Cup of Strawberries 

1/2 Pineapple  

2 Medium sized Carrots 

Healthy Orange Julius

1/2 Pineapple 

2 Oranges 

1" Ginger Root 

Pour over ice and add Sparkling Water

Cran-apple 

1/4 Cup of Cranberries 

1 Lemon 

1/2 Cup of Green Grapes 

2 Green Apples

Raspberry Lemonade 

1 and 1/2 cups of Raspberries 

1 and 1/2 cups of Blueberries 

2 Lemons

Pour over ice and add sparkling water 

Liquid Sunshine 

1" of Ginger 

2 Medium sized Carrots

1 Pear 

1 Tangerine 

1/2 Pineapple 

1 Lemon

Wine and Dine Me

2 Green Apples 

1/2 Cup of BlueBerries 

1/2 Cup of Blackberries

1/2 Cup of Raspberries 

1/2 Cup of Strawberries 

1/2 Cup of Grapes 

Skinny Margarita 

4 Celery Stalks 

2 Green Apples 

2 Limes 

1/2 Cup of Kale 

Pour over ice and add sparkling water 

Citrus Soda 

1/2 Pineapple 

1 Orange 

1 Lemon 

Pour over ice and add sparkling water

Green Machine 

1 head of broccoli

1 cucumber 

1 Green Apple 

1/2 Cup of Green Apples 

1 Cup of Kale 

2 Limes 

1" of Ginger Root 

Strawberry Lemonade

1/2 Pineapple 

1 Cup of Strawberries 

3 Lemons

Pour over ice and add sparkling water 

 If you have any questions about the recipes or how to juice certain fruits or vegetables, please shoot me a message! I have juiced almost everything so I know all the ins, outs, tips and tricks!

Well, Until Next Time :) 

Xoxo, 

Ashley

For Daily Tips and Recipes follow me on: 

Instagram: ashleynicolemora1 

Twitter: MissAshleyMoora