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4 Reasons Why Crash Diets Don’t Work

4 Reasons Why Diets Don't Work

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Skip the Diet, Just Eat Healthy!

I’m sure that you have been there and done that right? You have weight that you want to lose and would try any quick fix in order to get the results you want. Fad or crash dieting never really got you any long term results, right? Are you really going to drink meal replacements shakes for longer than 30? Sure you might lose some weight right off the bat but than your weight loss kind of plateaued? After the 30 days, the weight that you have lost is mostly water weight, weight from not having solid food in your tummy, and a decrease of muscle mass. I have tried a 30 day crash diet that including 2 meal replacement shakes and one healthy meal a day. I lost some weight right away but when the 30 days were over, I had gained back half of the weight that I had lost.  This really wasn’t the results I has looking for. Did you experienced this to?

4 Reasons Why Crash Diets Don’t Work

1. Crash Diets Only Work Temporary

Temporary results is really what you are going to get when you start a quick weight loss diet such as SlimFast, Beach Body, or Isagenix. Yes, you lose weight right away, but it will not give you lasting results. While in might be convenient to just grab a meal replacement shake, than lack fiber. You will be hungry a hour later. It will be likely that you will have an increased tendency to binge eat because you will be hungry all the time. Once you are done with the 30 days of this restrictive diet filled with liquid shakes, you will need to go back to eating real food again. Many people go back to the unhealthy ways that they were eating to begin with and will not continue to loss weight.

2. They Aren’t Good for You

Crash diets really aren’t the best choice for your overall health. Most of these diets lack some essential nutrients. They deprive you body of needed calories. These diets rely on a huge decrease in your calorie intake in order to give you results. They put your body in a starvation mode. This puts stress on your body and increases the cortisol levels in your body and also decreases you metabolism. You can lose muscle mass due to nutrient stores being taken from your muscles instead of the fat that you want to lose. Mentally they can also be quiet tough on you and your mental health. The fact that you are hungry all the time can be quite a challenge.  Besides the one meal a day that you are allowed, all you have are shakes. “Do I want chocolate, vanilla, or berry?”, not much variety.  During the diet that I was on, I would be drinking a shake for dinner when all I really wanted was grilled chicken and some veggies. Why deprive yourself of this?

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3. They Don’t Encourage Exercise

Crash diets are just that. They focus on decreasing you total daily calories by decreasing the amount of calories that you consume. But what about exercising? Many do not focus of this. Some even have “cleansing” days in which they advise you not to exercise at all on those days. Exercise is very important to burning fat and calories.  Exercise is very beneficial to your body. In order to lose weight the healthy way, exercise is essential. For more on why exercise is so great, check out this other article of mine.

4. Many are Very Restrictive

These diets that involve meal replacement shakes are very specific on what you eat and when. They can be restrictive and not allow certain foods or allow you to only eat one meal per day.  This can cause an increase of food cravings,  provide unhealthy habits, and be emotionally straining. Not being able the have the foods that you want (not even in moderation) can cause binge eating of those foods that you are missing. It can create unhealthy habits such as skipping meals. These diet are no fun! Many can leave you hungry for much of the day, give you headaches, make you feel dizzy, and even leave you left craving you favorite meal. Why drink a special weight loss shake when you could have a healthy meal instead?

Skip the Diet, Just Eat Healthy.

What to do Instead of a Crash Diet

Although it may be tempting to look for that “quick fix” diet, don’t do it! This is all it is, a quick fix. You will be disappointed with the results. You will re-gain a good percentage of the weight you just struggled to lose.  Furthermore you will be subject to poor eating habits that you developed during this restrictive diet.

Instead of these special diets, what you need to do is just eat healthier and more mindfully. To loss weight, it is recommended to increase you protein intake and decrease the amount of total carbohydrates for during the day. You should decrease your calories intake but not in the extreme nature that these crash diets typically do. 1200-1600 calories is a healthy amount of calories to aim for while trying to lose weight. If you are not sure what you should be eating, check out this post on Clean Eating.  Along with eating healthy, you will need to start an exercise plan. Exercising for 30 minutes per day for 5 days out of the week is a great start! If you aren’t sure what an exercise plan is, you can follow these 5 Steps to Lose Weight.

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5 Easy Steps to Losing Weight

How to Lose Weight in 5 Easy Steps

5 Easy Steps to Losing Weight. A how to guide

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5 Steps to Weight Loss

So, you are wanting to lose weight but you’re not quite sure where to start? Great for you! I am going to lay it out in five easy to follow steps. First of all, you will need to ask yourself some questions. How much weight do you want to lose? How do you intent to lose the weight? What changes do I need to make in my life in order to loss the weight? What are the benefits of me losing weight and why do I want to lose it? Write the answers of these questions down on a piece of paper. I have a printable for you to fill out HERE with these questions included.  This will be the start of your weight loss journal. So here are the 5 steps below. I will go through them each in further detail.

5 Easy Steps to Lose Weight

Step 1: Set Goals for Yourself

So this goes with the question “How much weight do you want to lose?”. Goals are important to set because it creates a motivational drive to something that you are wanting to accomplish. Goals are something that you are going to strive for, something you want to complete. For example, your goal may be that you want to lose 50 pounds, to drink more water, or to eat more vegetables. Your goals should be specific and easy for you to measure to determine that you have or have not met your goals during a set amount of time. Be very specific when writing out your goals. When losing weight, you need to set small (short term) goals and also big (long term) goals. When you accomplish your small goals, it makes you feel good and provided you with motivation to pushing yourself toward your big goals. You will reach your long term goals as you complete all of your short term goals. Write these goals down and reference often.


Some examples of short term goals:

  1. Lose 5 pounds in one month.
  2. Drink 8 glasses of water everyday for 2 weeks straight.
  3. Workout at least 5 days/week every week this month.

Some examples of long term goals:

  1. Lose 50 pounds.
  2. Fit into size 8 jeans.
  3. Fell comfortable wearing a bikini.

Step 2: Create a Plan

This is a plan on how you are going to reach the goals that you created in step one. To loss weight, simple put is to eat less calories and exercise more. It’s revolves around a theory of calorie intake and calories burnt to figure out your goal amount of calorie “budget” for the day. If you are trying to loss weight, a recommended calorie goal would be between 1200-1600/day (not to exceed). You can “out eat” any amount of exercise that you do. When you are looking to lose weight, a high protein/low-carb diet is recommended for the fastest results. For more on what to eat, check you my other post on clean eating. A restrictive diet will only work short term. Following a clean eating diet will help you keep the weight off that you have worked so far to lose.

To lose one pound, you need to be at a calories deficit of 3,500 calories. This means that if you decrease your calorie allowance (2,000 standard) by 500 calories for 7 days straight, you will lose 1 one in a week.

One pound=3,500 calories

500 x 7=3,500  

So instead of consuming 2000 calories for the day, you would set a limit of 1500. You will want to count your calories and record the foods that you are eating. There are two ways to count calories: read labels and write it in a food diary or use an app to record them such as Fitness Pal or Lose It!. I personally have used the free version of Lose It! and it was great way to count my calories and stay on track. Also on a plus side, Lose it! also creates a nice chart to follow your weight losses and gains. If you are a fan of Jillian Michaels, she also has a fitness App! See the link below for a seven day free trial. It include workout videos and support groups.
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In addition to cutting calories, you need to start an exercise program. Pick exercises that you like and plan to do them at least 5 times per week. Switch it up though! Don’t do the same exact thing everyday. You want to be doing different activities that will use different muscle groups. Plus if you did the same thing everyday, I’m sure you’d get bored with it and want to quit. Plan to exercise at least 30 minutes per day 5 days out of the week. Also don’t forget to stretch! If you are new to exercise and are taking prescription medications, it is always advised to consult for doctor before starting an exercise regime.


Here are Some Examples of Exercises that Burn Crazy Calories:

  1. Walking (progress to Jogging and then to Running)
  2. Crossfit or HIIT, Circuit Training
  3. Biking- Regular or Stationary
  4. Yoga or Pilates
  5. Treadmill or Elliptical
  6. Swimming
  7. Kickboxing or Tae Kwon Do
  8. Weight Training

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Step 3: Implement the Plan

This is simply putting your plan into action. This will be making changes in your lifestyle in order to meet your goals. I recommend eating Clean foods as mentioned in step 2. You also want to increase your protein intake of lean meats and decrease your carbohydrate intake, especially after lunch. Follow your set calorie budget by counting your calories.  Programs that involve meal replacement shakes do not work on a long term basis. These shakes are also so bad for your health. Many have added laxatives, processed ingredients, thickeners, added sugar, and are low in protein. Here is a detailed post on why not to drink meal replacement shakes by Dr. Axe. Instead of these shakes, you need to learn to eat healthy. Track you calories and remember that every bite counts. I would recommend recording everything that you eat. Recording your food intake will make you feel accountable for everything you eat and you will be able to see how many calories you have left for the day.

At Country Clean N Fit, we have created an easy to use daily food and exercise journal for you to use. There are spaces designated to record your breakfast, lunch, dinner, and any snacks that you have during the day. There are also glasses on it to cross off as you go through your day. Don’t forget to drink your 8 glasses of water! Yes, I said water: not soda, milk, or juice. Fun Fact: Water has zero calories and will help you fell fuller longer. You will also record your calories burnt to calculate your daily calorie budget today. Click the link below for your free printable to use. It really is handy! And it’s FREE, we’ll e-mail it directly to you.

Click here for a free printable food journal

Get up and keep moving! Track your exercise everyday and write that down on a fitness calendar. Aim for at least 5 times per week. Keep striving to compete the goals from step one. If you are struggling, find a workout buddy, join a gym, or sign-up for a yoga class. Stay motivated and don’t quit. One thing that I had did, was sign-up for a 5K race. I had a set date that I was aiming for. A goal that I created, was to run 3.1 miles straight without stopping to walk. Once I obtained that goal, I worked at decreasing the time that it took me to run that distance. These were a couple goals that I had to enable me to loss weight. Everyday that I was able to go out running, I was excited to run and highly motivated to push myself to get going because I wanted to reach my goals and to beat my own personal record.

Rewarding yourself when you hit certain goals can also be a motivating factor. Food rewards are not recommended. So don’t make your reward as going out for ice cream or eating out at your favorite restaurant. Make a reward a material object such as new workout shoes, a purse, or new clothes. Go get a massage or have your nails done when your hit your half way mark to your long term weight loss goal. Think of these rewards while you are working out to help drive your motivation.

Step 4: Follow Your Progress

Did you reach the short term goals that you set for yourself? If not, you need to create a plan on how you are going to get that accomplished. When you reach your short term goals, create new ones!! If you find that you are getting your workouts in and you still aren’t losing weight, re-evaluate and reflect on your workouts and your eating habits. What is the intensity levels of your workouts? Are you skipping your workouts some days? How long are you working outs? Are you exceeding your calorie budget some days? There likely are changes that could be made.

Re-evaluate your goals at the end of every month. Did you reach them or did you not? Make notes in your journal from time to time. Are you feeling hungry? Make note of food cravings that you are having.  What are you finding that you are struggling with? You may need to adjust your original plan that your created in step 2. If you are struggling, find a work-out buddy. There are also many online groups that you can join that let you reach out to others with the same goals.

Step 5: Reach Your Goals

Congratulations you did it! You reached your long term goal. Once you have reached your goal weight, you still want to continue with your healthy lifestyle habits. If you go back to the way you where living, you are quite likely to re-gain the weight that you just worked so hard to lose. Maintenance is now what you need to strive for. Continue working out. You should be exercising on a regular basis to keep your muscles strong, help increase your energy levels, and improve your mental health. Regular exercise helps decrease the likely-hood of heart disease, stroke, depression, arthritis, and type II diabetes. So still keep moving and eating well. Please continue with your healthy lifestyle!

So, Here a Re-cap:

There are 5 steps you need to follow to be successfully losing weight. First, you need to set a goal in which you want to reach. Lets say you want to reach a total weight loss of 50 pounds. That is your long term goal. To reach that goal, you need to eat better and exercise more. Lower your daily calorie budget somewhere between 1200 and 1600 calories. Eat healthy clean meals made from whole ingredient foods. Create short term goals that will push yourself to reach your long term goal. Create a fitness plan by choosing how you are going to exercise and when you will do so. You want to workout, 30 minutes per day, at least 5 times per week. Implement you plan- put it all into action. Evaluate your plan (Our Printable Bundle is a great tool to do this with!). If you are not reaching your goals, review your fitness journal and find out why. Create new short term goals as you complete them. Use rewards as motivation if you wish. Keep going until you reach your long term goal.

5 Steps to Losing Weight.

I hope you have found this post helpful! Good luck on your weight loss goals. I know that you can do it if you put your mind to it. And don’t forget to check out our Food & Exercise Journal and put it to good use.

Click HERE for e-mail updates on new posts about fitness and weight loss. If you like the Food & Exercise Journal, I am currently putting together some great fitness planner printables for anyone to use. Some of these include: a Weekly Calorie Log, a Monthly Weight Loss Tracker, and a 7 Day Water Challenge just to name a few. I’ll let you know when I have it put together! You won’t know when it is useless you sign-up. Don’t miss it.

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Monday Motivation: Food is Fuel, Not Therapy

Food is Fuel, Not Therapy!

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Remember: Food is fuel, not therapy

Good Morning and Happy Monday!! Hope all is well with you this morning. Here is this week’s quote: Remember: food is fuel, not therapy. I guess this quote references mindless eating. Snacking because you are bored or perhaps emotional eating. You want to think of food as fuel for you body. Eating fuels your body with protein, sugars, vitamins, minerals, and fats. Pay attention to your macros. Does your body need the food that you are preparing to eat?  If not, re-think it.


Remember for is fuel, not therapy

7 ways to prevent mindless eating:

  1. Keep unhealthy snacks out of sight, off the counter top.
  2. Do meal planning. Prep healthy meals ahead of time.
  3. Always eat a healthy breakfast. It will start your day off right.
  4. Eats 4-6 smaller healthy meals during the day. Less snacking.
  5. Make sure to drink your water! It will keep you felling full for longer.
  6. Count calories and write everything down that your consume.
  7. Practice portion control, know proper portions sizes.

Click here for a free printable food journal

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Eating healthy and clean meals is very important to any weight loss journey. Avoid quick and easy “convenience” meals and anything processed.  Use methods such as portion control and calories counting to help your weight loss become more successful. Eat healthier and exercise more to drive your body to loss weight. For more of clean eating, check out the post below.


If you are struggling with ideas for healthy meals, check our recipes.

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Chicken Enchiladas with Tomatillo Sauce

Recipe for chicken enchiladas with Homemade Tomatillo Sauce

Chicken Enchiladas with Homemade Tomatillo Sauce

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As I was trying to figure out what to do with all the tomatillos from my garden I stumbled upon a recipe for tomatillo enchilada sauce. I was wanted to try something other than Salsa Verde so I thought that was great. I made some alterations to make the recipes more kid friendly (less spicy!!). I wanted to share that recipe with you here. I made some chicken enchiladas with this sauce and they turned out amazing.

Fresh Tomatillos from my gardenIngredients:

    • 3 Chicken Breasts
    • 1 pound Tomatillas
    • 1 medium Onion
    • 1/2 bunch Fresh Cilantro
    • 2 Cups Shredded Cheddar Cheese
    • 1 T Extra Virgin Olive Oil
    • 3 Cloves Garlic
    • 3 Banana Peppers
    • 1/2 T Sugar
    • 1/2 tsp Salt
    • 1 tsp Cumin
    • 1/2 Tbsp Tajin Seasoning

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To Make Enchiladas:

I used frozen chicken for this recipe. So to start, pre-heat oven to 350 degrees. Place chicken in oven-proof pan and season with Tajin Seasoning and Cumin. Cover chicken with foil and bake in oven until cooked to an internal temperature of 165 degrees Fahrenheit. You can check the temperature using a thermometer like THIS ONE. While the chicken bakes, it’s time to make the sauce! Place skillet on stove over med-high heat. Add 1 T of EVOO into skillet. Saute garlic and onions. Add to skillet: quartered tomatillos and sliced peppers, season with sugar, salt, and cumin. Cook for 5 minutes or until tomatillos tender. Place all contents of skillet in blender or food processor and blend until smooth, set aside.

Once chicken is cooked, shred chicken and place in same skillet used earlier. Top chicken with fresh chopped cilantro and a sprinkle of salt. Cook for 3 minutes. Warm tortilla shells in microwave for 30 seconds to soften. Having soft tortilla will make them more pliable, easier to work with, and less likely to rip. Fill tortillas with chicken and top with cheese. Roll tortillas in a burrito-like fashion.

Place 1 cup of sauce on bottom of 9 x 13 casserole dish, spread out evenly. Fill enchiladas into pan, placing them seam side down. Top with remainder of sauce and sprinkle with the rest of the cheese. Bake the chicken enchiladas in the oven at 350 degrees for 20 minutes or until cheese is melted and bubbly. Serve immediately with desired toppings!




Other recipes to enjoy!!

Print Recipe
Chicken Enchiladas with Tomatillo Sauce
Enchiladas with Homemade Tomatillo Sauce. Green sauce instead of the traditional red sauce.
Course Main Dish
Cuisine Mexican
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Enchilada Sauce
Chicken Filling
Course Main Dish
Cuisine Mexican
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Enchilada Sauce
Chicken Filling
Instructions
  1. Pre-Heat oven to 350 degrees.
  2. In oven-proof pan, place chicken breasts. Season with Tajin and Cumin, cover with foil. Bake appox 30-45 minutes or until chicken is cooked to 165 degrees.
  3. While chicken is cooking, make the sauce. Start by placing olive oil into skillet. Saute garlic and onions for 3 minutes. Add quartered tomatillos and peppers, season with salt, sugar, and cumin. Cook for 5 minutes or until tomatillos are tender.
  4. Blend all contents of skillet in either a blender or food processor until smooth. Set aside.
  5. Shred cooked chicken and place in same skillet. Add chopped cilantro and mix. Simmer for 3 minutes.
  6. Warm tortillas in microwave for 30 seconds. This will soften them to make them easier to work with.
  7. Fill tortilla shells with 1/3 cup chicken mixture and sprinkle with 2 Tbsp of cheddar cheese each.
  8. Roll tortillas in a burrito like fashion. Fold top of tortilla over contents. Fold in both side of tortilla and roll tightly. Repeat with all of tortilla shells.
  9. Place 1 cup of enchilada sauce to bottom of 13 x 9 casserole pan.
  10. Fill enchiladas into the casserole pan. Top with remaining of sauce. Sprinkle the rest of cheese on top. Place in oven at 350 degrees for 20 minutes until cheese is melted and bubbly.
  11. Serve and enjoy!
Recipe Notes

Optional topping: Lettuce, tomato, sour cream, onions, avocado, ect.

Note: Sauce recipe derived from a recipe of Once Upon a Chef.  Changes where made with some of seasonings to become more kid friendly and not so spicy! 

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Monday Motivation: She Believed she Could

She believed she could, so she did!

Motivation Monday

she believed she could, so she did.

She believed she could, so she did!!

Happy Monday! Good morning. So here is your motivational quote for today. She believed she could, so she did. Wherever you are on your journal, keep pushing yourself toward your goals! If your believe that you are able to reach your goals, you just need to keep going girl! If you are struggling, find some help if you need. If what you are doing is not working, re-evaluate your short term goals and plan things differently.

If hope this quote helps. If you believed that you can, you will. Find ways to make it happen. You can do it!! Check out all my fitness quotes HERE

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Check out some of our healthy recipes.

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Monday Motivation: 3 Months From Now

Three Months From Now

Yes, that is all it takes for you to see results. If you fell discouraged just remember this. You need to remember why you started and focus on that. It can be very easy to get discouraged if you aren’t seeing results as quickly as you would like. But first you need to get started. Once you get a plan together, stick to it! If you realize you don’t like one activity to loss weight, try another. Whatever you do, don’t give up! Create goals and work toward them every day. Set large goals and crush small goals. Hey, every little bit you do gets you closer to achieving your large goals.

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Fitness is about you                    



What to Know About Clean Eating

CLEAN EATING 101:

What is Clean Eating

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Country Clean-N-Fit is all about Clean Eating and living a healthy lifestyle. So what is clean eating you ask? Firstly, I’ll tell you what it is not. Clean eating is NOT a diet. It is, more so, a concept of what you are eating. It is not restricting what you eat but how you prepare your foods and the ingredients that are used. Clean eating aims to eliminate certain “dirty” things from your diet. I will go more in dept with this in a minute.

Clean Eating- Why I Started:

I found out about clean eating when I was trying to loss weight after my 2nd child. Yes, I was a mom trying to lose that stubborn “baby” weight! The weight just didn’t melt away like it did from breastfeeding like it did with my first child. I was 3 years older, my metabolism wasn’t what it used to be, and I was eating a lot of not so healthy food. I cut out soda from my diet. At one time, I was drinking about 3 cans of soda a day! I was just drained. I switched to diet soda in an effort to decrease my calorie intake.

After a few months of drinking diet soda, I had develop stomach pains. I contributed it to the aspartame in the soda. I then decided to cut out the diet soda and I switched to drinking only tea or coffee for my caffeine intake and pushed myself to drink more water. Lord know us mommies can’t survive without caffeine! That’s a whole ‘nother story!

After a matter of weeks, no more tummy troubles. I felt great! In addition to the fluids that I was drinking, I also took a look at the foods that I was eating. Instant potatoes, canned vegetables, Suddenly Salads, instant Freezer meals, and lunch meat sandwiches just to name a few. These were things that had tasted good but also quick and easy to make. The problem with these foods were all the extra ingredients in them. They were very much processed. I found that a lot of convenience foods were like that.

I made many switches in the food that I was eating. Instead of canned vegetables, I bought frozen. I started cooking more meals from whole ingredients. It may be a little more time consuming but well worth a little effort! On my blog you can find some of these recipes that I have found and that I love! I also make a push to eat more vegetables. Fruits are easy to eat on a regular basic because they are sweet and they taste good. Vegetables on the other hand, take more work & more preparation. Instead of meals with ground beef or roast, I was eating more chicken and turkey.

By switching to clean eating, I was able to lose a majority of my baby weight. There were a few more pounds to go but I am felling pretty comfortable in my skin. I made the switch to eating clean and started exercising. I loved running in high school. After 10 year of not running, I had begun to run again. I found at first that it was hard. I couldn’t believe how out of shape I had been! My knees hurt and I got winded much quicker than I would have liked. I ran several times per week. I would alternate running and walking until I was able to run further distances until I was able to run 2 miles straight.

The next summer, I signed up for and ran my first 5K! I loved running but I had also been doing some yoga and circuit training at home that help me get back to my desired weight. After being pregnant with my 3rd child I have not gotten back into running but have focused on at home workout videos. I have found these workouts are effective if done 3-5 times per week along with follow at clean eating diet. For fitness motivation and tips check out the FITNESS section our website.

Clean Eating – The Fundamentals

Here is what to know about clean eating.

Clean eating is simple put, a practice of avoiding processed and refined foods and replacing them with whole foods. These foods include fruits and vegetables, whole grains, grass-fed meats, low-fat dairy products, and unsalted nuts. Foods to avoid would included deli meats, canned vegetables, soda, white rice/flour/pasta, foods with added sweeteners, fast food, fried foods, candy, and juice that not “100% juice”.  Buying certain organic foods also cuts back on added chemical such as pesticides. Fruits can contains a numerous amount of these. The “Dirty Dozen” is a list of fruits and vegetables that are contaminated with many pesticides and herbicides. For these fruits, it is recommended for buyers to purchase organic. Here is the 2016 report of these below.

The Dirty Dozen

  1. Strawberries
  2. Apples
  3. Nectarines
  4. Peaches
  5. Celery
  6. Grapes
  7. Cherries
  8. Spinach
  9. Tomatoes
  10. Sweet Bell Peppers
  11. Cherry Tomatoes
  12. Cucumbers

These “dirty” foods are typically ones that don’t have a peel. They are hard to wash to removes these chemicals. Although they are a little more expensive, your health, in the long run, will be greatly benefited by avoiding these foods. Here is a list of fruits and vegetables that you don’t need to buy organic. They are considered the “Clean 15”, (2016 report).

The Clean 15

  1. Avocados
  2. Sweet Corn
  3. Pinapple
  4. Cabbage
  5. Sweet Peas
  6. Onions
  7. Asparagus
  8. Mangoes
  9. Papayas
  10. Kiwi
  11. Eggplant
  12. Honeydew Melon
  13. Grapefruit
  14. Cantaloupe
  15. Cauliflower

Mauviel Cookware & Pans at kitchen-Universe
Benefits of Clean Eating

But why change your lifestyle to follow the fundamentals of clean eating? When you make the change, you will have increased energy because your body is able to use the foods nutrients more readily. Improved cardiovascular health due to a decrease in salt and an increase of healthy fats. It decreases your risk of developing cancer by decreasing the amount of processed ingredients and added chemicals into your body. Eating more fruits and veggies increases your intake of antioxidants which help fight off cancer. Improved mental health from nutrients such as omega-3 fatty acids.

If you eat healthier you will fell better which puts you in a better mood. Decreased risk of diabetics from a decrease in carbohydrates and added sugars. Longevity comes from eating healthy and following an active lifestyle. If you are healthy, you will also have less medical bills. Would you rather pay a little more at the grocery store and a ton more from hospital bills? Prevention of health problems is the key. All of these area great reasons to make a switch!

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Get your free food and exercise printable journal to help record calories consumed and burned.

How Clean Eating Can Help You Loss Weight:

How does clean eating help you lose weight? Along with regular exercise, it will help speed up your metabolism. With an increased metabolism, your body is able to burn fat much more easily. Clean eating focuses on whole grain, healthy fats, lean meats, fresh fruits and vegetables, and lots of water. They suggest that eat 5-6 smaller meals throughout the day versus 3 large meals. If aiming to loss weight, eat between 1200-1600 calories. And for anyone, you need to watch your portion sizes. Count calories if needed to help keep your portions in check. Clean eating will give you energy and keep you from getting hangry. After a few weeks, you will feel as if you have more energy, your skin will glow, and you will just feel healthier.

So Let’s Sum it all up:

Clean eating is NOT a diet. It is, more so, a concept of what you are eating. It is not restricting what you eat but how you prepare your foods and the ingredients that are used. Clean eating aims to eliminate certain “dirty” things from your diet. Focus on the foods that you eat.  Avoid buying the “dirty dozen” useless you buy them organic, the “clean 15” are OK. Clean eating can help prevent many health condition such as heart disease and cancer. It can also help you lose weight by boosting your metabolism. All of these are GREAT reasons to make a switch in your diet and your lifestyle.

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Some recipes to try:

Green Mango SmoothieGreen Mango Smoothie

Spinach Pancakes

 

Spinach Pancakes

 

 

Salsa Verde

Salsa Verde  

Egg Whites Omelette

Egg White Omelette   


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Beets in a Smoothie?

Beet Berry Smoothie

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Beet Berry Smoothie

Why not add beets into a smoothie? Who doesn’t loves smoothies? Well, I have a recipe for that! The Beet Berry Smoothie recipe is loaded full of super foods. Beets, strawberries, blueberries, and Greek yogurt. This recipe is full of foods great for brain and memory function, among a whole list of there things.

Beets are full of vitamins, minerals, and antioxidants. Beets contain a phytonutrient called betalains which has properties that act as a cancer protective antioxidant and also has anti-inflammatory properties. These antioxidants are similar to those for in berries. Beets are a good source of fiber. They also contain glutathiones, which help act to help clean the blood to act as a natural “detox” agent.

Smoothies themselves are great for many reasons. They boost energy, allow you to add fruits and veggies to your diet, a source of fiber, contain antioxidants, lots of nutrients, and the recipes are so versatile. Kids also love them! My boys both have fun gathering all the ingredients and making smoothies of their own.

Here are the ingredients that you will need: 
Beet Smoothie
Beet Berry Smoothie ingredients
  • 1/3 C Cooked Beets
  • 1/3 C Strawberries
  • 1/4 Blueberries
  • 1/3 C Greek Yogurt (or 1/2 Banana)
  • 1/2-1 C Mik (of choice)
  • 1 tsp Vanilla
  • 1/2 T Honey

 

 

 

Smoothies are incredibly easy to make. You can either use fresh or frozen ingredient depending on the season. Smoothie recipes are very versatile. If you don’t have an ingredient you can leave it out or substitute it for something else. No need for yet another run to the grocery store! For all smoothie recipes, simply add all ingredient into a blender or one similar to a magic bullet. I typically like to use a magic bullet because they are very easy to use. They are a mini blender so to speak. The clean up for it is also very quick. If I am making more than one at a time you can either pour into a glass and re-use the same cup or use a blender.


Also try these other Smoothie Recipes:
Green Mango Smoothie
Strawberry Green Smoothie
Classic Green Smoothie

 

 

Print Recipe
Beet Berry Smoothie
A berry filled smoothie with beets!
beet berry smoothie
Course Smoothies
Prep Time 5 Minutes
Servings
Serving
Ingredients
Course Smoothies
Prep Time 5 Minutes
Servings
Serving
Ingredients
beet berry smoothie
Instructions
  1. Add all ingredients into a blender.
  2. Blend until smooth.
  3. Enjoy.
Recipe Notes

Yogurt can be substituted with 1/2 medium sized banana. Use milk of preference. More milk can be added for a thinner smoothie if desired.

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Homemade Salsa Verde

Salsa Verde

Who doesn’t like chips and salsa??

It’s Taco Tuesday again! Here is another Mexican style dish. Salsa verde, or “green salsa” as were like to call it is actually quick and easy if you have all the ingredients. All you need in order to make this is a frying pan and a food processor.

Tomatillas, peppers, and cilantro
Frying Tomatillas

 

 

 

 

 

 

 

 

You can make this salsa mild or spicy depending on the kinda of pepper that is added to it. I made a milder version by adding banana peppers. The traditional recipe uses Jalapenos but you could also use Habanero or Cayenne peppers if you want to be adventurous!!  Here is a guide to peppers and their level of spicy-ness.

Ingredients for salsa verde:

  • 15-20 Tomatillos
  • 1/2 bunch Cilantro
  • 2 cloves Garlic
  • 1/4 Onion, medium
  • 1-3 Peppers, sliced with seeds removed
  • Salt, to taste

Add oil and tomatillos to frying pan, sprinkle with salt and cook for 5 minutes. Add garlic and pepper of choice to pan. Cook for another 5 minutes. In a food processor, add onion and cilantro. Spoon in contains of frying pan with a slotting spoon draining excess liquid. Blend. Serve with chips or use as a topping.


Suggestions for picking tortilla chips:

If you are looking to follow clean eating, not just any chips will do. You need to look and study the ingredient labels when you are shopping. In the ingredients, you want to see whole simple ingredient such as organic yellow corn, expeller pressed vegetable oil, and sea salt. Ones to avoid include ingredients such as white flour, monosodium glutamate, dextrose, or any artificial coloring. Simple whole ingredients are what you are looking for. You want ones free of artificial flavors, artificial colors, and preservatives.

You might also like these recipes:

Mexican Chicken with Black Beans
Chicken Fajitas

 

 

 

 

 

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Print Recipe
Salsa Verde
An easy recipe to make it fresh at home!
Salsa Verde
Course Snacks
Cuisine Mexican
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Course Snacks
Cuisine Mexican
Prep Time 10 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Salsa Verde
Instructions
  1. Place 1 T olive oil in frying pan at medium high heat.
  2. Peel and clean tomatillas. Remove stem and cut in quarters. Place in frying pan. Sprinkle with salt. Cook for 5 minutes stirring occasionally.
  3. Add peppers and garlic to frying pan and cook for an additional 5 minutes or until tomatillas begin to soften.
  4. In food processor, add onion and cilantro. With slotted spoon ladle tomatillas & peppers avoiding excess liquid to food processor.
  5. Blend ingredients. Serve with tortilla chips or use as a topping.
Recipe Notes

Store in the fridge in a glass jar and use within 5-7 days. This can be placed in jars and boiled in canner for 10 minutes. Canned Jars can stored for 12-18 months.

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Motivation Monday: Don’t Give Up

Motivation Monday!!

Your legs are not giving out, your head is giving up. Exercise and weight loss is a mental challenge not a physical one. This is why I have developed this series of posts. You need good mental strength in order to push yourself to finish a workout and give it your “all”.  When you start to feel short of breath or your muscles feel like they are going to give out, don’t give up! You need to push yourself and stay mentally strong. Stay motivated to reach your goals!! Everyone struggles with this from time to time, you’re not alone.

Join our Facebook Page and help motivate others!!