Clean Recipes: Jump Start Your Clean Eating style

Its very important that you don't starve your body. Consider these recipes as body fuel. Each and every meal is important and portion control will enhance the consciousness of what you consume and what you shouldn't.

Here we go..

Breakfast.
  As you should know, this is a very important part of prepping your body to be energized for the day ahead.
These recipes stimulate brain function to help with making healthy choices throughout your day.

 Salmon for Breakfast?

Absolutely. It's as simple as this.

2 eggs (organic, if possible)
1 filet of grilled or baked salmon
1/4 of a half of avocado
1/4 cup of fresh diced pineapple
1/2 tsp. of black pepper
1/2 tsp. of parsley and oregano
1/2 cup of mozzarella (optional)
1/2 lemon for fresh juice

Grill or bake salmon with black pepper, parsley and oregano for 5 minutes on each side.
Slice avocado thinly and place on top of salmon. Place pineapple on the side and squeeze the lemon juice
over the salmon and pineapple.

Enjoy.


 Lunch.
  So berry good.

 Raw Honey Glazed Chicken Breast Salad with Blueberry Almond Vinaigrette.

1-2 raw chicken breast
1 tsp. of black and cayenne pepper
3 tablespoons of raw local honey. (NO artificial BEAR HONEY)
1/2 cup of fresh blueberries
1/4 cup of whole or crushed almonds
Your choice of vinaigrette. (Remember to check the LABELS!)

Clean and preseason chicken breast with black and cayenne pepper. Grill chicken breast for 4-5 minutes on each
side in skillet with 2 tsp. of olive oil and equal amount of water. Crush blueberries and almonds, mixing them
together in a bowl. Pour honey onto crushed blueberries and almonds. Add desired amount of vinaigrette to the honey,
blueberry and almond mixture. Place on top of grilled chicken breast.

Enjoy.


Dinner.
  Keep it simple. Don't overdo it.

Spinach Eggplant and Chicken Quesadillas.

1-2 raw chicken breast strips
2 cups of fresh spinach
1/2 cup of fresh diced eggplant
1/2 cup of fresh diced tomatoes or fresh pico de gallo
1/2 cup of fresh diced mushrooms (optional)
1/4 cup of diced onion
1/4 of fresh cilantro
your choice of cheese
Whole wheat or avocado tortillas

Clean and season chicken breast as desired (no salt). Grill chicken breast with 2 tsp. of olive oil and
equal amount of water in a skillet. Dice and keep warm on a plate set aside. Add spinach, eggplant, tomatoes
(pico de gallo), mushrooms, onion, and cilantro into a skillet with 2 tsp. of olive oil. Saute for 2 minute.
Set aside and mix with diced chicken breast. Add 1 tsp of olive to skillet on low heat. Place tortillas in skillet.
Add chicken veggie combination to the inside of the tortilla and fold over. Repeat with as many as you desire.
DON'T go OVERBOARD. No more than 3.

Enjoy.


And have a beautiful clean day y'all. :)

Eat Clean.

You may ask. What is CLEAN EATING?

This is another way to describe healthy eating.

You absolutely cannot reach your health goals if you don't make the conscious choice to EAT CLEAN.
If you eat garbage, your body will show it.

Making smart choices when considering what you put in your mouth will greatly benefit of your body..


Eat  Lots Of Fresh Produce – Eat food that is straight from nature. Eat mostly foods that are off a tree, bush, plant or vine, and
you’ve pretty much got it covered. The idea is to stay away from anything that humans (food corporations) have altered in any way.

Include LEAN Meats - Eat meats that are whole and straight from the butcher.
Don’t buy pre-packaged meat products because you never know what’s in them.
When possible, buy whole meats and grind them yourself. You’d be surprised what’s in ground turkey meat!
 You can also select a few turkey breasts and ask that the butcher grind them for you.
Many butchers are more than willing to accommodate.

Enjoy Grains - Eat grains that are still complete and haven’t been broken down into “glue”. Stick to brown rice, whole wheat and other whole grains.

Read Labels I don’t know how many breads I’ve picked up at the store that say they are whole grain. But when I take a look at the ingredient list, white flour is the second ingredient after whole wheat flour! READ READ READ. The first 2-3 ingredients that are listed indicate the amount of the ingredient in the product. For example, the ingredients that are most present are the first and second ingredients listed. 

Eat Fewer Ingredients. Try not to purchase foods that have more than 3-6 ingredients in the ingredient list. And be sure you recognize each and every ingredient. If you find a “mystery ingredient” such as “spices”, contact the company! Ask them what they consider to be spices. If it’s anything other than honest-to-goodness herbs and spices, avoid it! And remember, if you can’t pronounce it, it probably shouldn’t go into your body.

Eat 5-6 small meals per day. This may seem like a lot at first. But remember, you are eating smaller portions. If you really have a hard time with this, prepare your regular three meals and a snack for the day, and divide lunch and dinner in half. You’ve instantly got 6 small meals!

Cut Out Bleached Product. Bleached sugar, flour (bread, pasta, etc), and rice.

 Consume Healthy Sources of Fat. Fats from olive oil, coconut oil, and other nut oils are wonderful sources

of healthy fats which are needed for the body to produce unhealthy fat burning energy.

 Enjoy ONE cheat meal a week but don't go crazy.. one cheat MEAL not an ENTIRE DAY of cheat meals.
                                             Got it?

Motivate yourself to rid your pantry and refrigerator of UNCLEAN foods. Out of sight. Out of mind, right?

                                                            YOU must DISCIPLINE yourself.

                                                                ..you CAN do it!

                   Check out these yummy clean recipes..  http://bareitallskin.blogspot.com/2014/05/clean-recipes-jump-start-your-clean.html

The Yum List. Inner Skin Nutrition. Part Two

Welcome back.
In The Yum List. Part One. I discussed produce that strengthens the immune system and promotes circulation; activating the body's ability to heal inside and out. Refresh. Replenish.

Your body was created to heal itself.

It literally protects our body as a covering, which means we should be alert to how it functions
and how we should be feeding it so that it can heal properly.

Stay motivated with positive thoughts while you decide to correctly align your eating lifestyle with your health goals. 

One word. Energy.

Our cells need it. Loads of it.
           I am sure we all know what its like to be lacking in this department.

So..
Why is this important for skin rejuvenation?

Dull Complexion.
Dark Spots.
Rashes.
And a host of skin diseases.

In order to be rid of these surface woes, we must stimulate the immune system; for this to occur our cells need energy.

Lets jump right into the next step. Rejuvenate. Repeat.
 

4. Pineapple.

You can thank the Manganese in this fruit for its contribution to the enzymes that directly fuel energy production and antioxidant defense, starting with your cells and spanning out elsewhere within the body.

It is important to buy this fruit in its whole fresh form. Break out the knives, y'all.

Include this in the three fist sized portions of fruit you should be having each day. Yes. Three.

For all of you out there that are plagued with night sugar cravings: this is a good pick.

Throw cubes of pineapple into yogurt [preferably coconut or almond based- dairy free]
 mixed with a fresh granola or in pasta and stir fry.  
*compliment with pumpkin, flax, or sunflower seeds for extra fiber

2. Mushrooms.

This fungus contains riboflavin (Vitamin B) needed for skin repairing antioxidants.

Shiitake, in particular, are a great source of kojic acid, which reduces spots on your skin from the sun, acne and age. Chaga looks like tree bark and is an excellent source of  molecules that stimulate melanin production.

*In case you are unaware, melanin is the bodies natural sunscreen and protects against UV rays by absorbing the harmful wavelengths.

Add 2-3 cup servings of clean raw/cooked Shiitake into your meal plan each week. Chaga can brewed as tea or broth.


3. Coconut Oil.

This super food is known for its unique combination of fatty acids and powerful medicinal properties. Most of the fatty acids in our diet are so-called long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.

They go straight to the liver from the digestive tract, where they are used as a quick source of energy.
Fatty acids also:

Boost brain function.

Reduces appetite.

Increases weight loss in the abdomen. 

Additionally, the fatty acids in coconut oil can kill harmful pathogens,
 potentially helping to prevent infections.

Use Coconut Oil as a healthy cooking oil or a spread for pastries/fruit and topically on the skin for moisture and protection.


Stay encouraged as we continue digging into a new or improved wellness lifestyle for one of the biggest organs that each and everyone of you has responsibility for: Your Skin!!

The Yum List. Inner Skin Nutrition. Part One.

Hi.

Hope you'll are excited about digging into a new or improved wellness lifestyle for one of the biggest organs that each and everyone of you has responsibility for: Your Skin!!

It literally protects our body as a covering, which means we should be alert to how it functions and how we should be feeding it so that it can heal properly.

We have all heard the common advice "wash your face before bed" "moisturize thoroughly" and "protect your skin from UV rays". More important than these common practices, is the attention to what you are ingesting for the health of your skin. Topical remedies are great yet you can yield much better results by making skin conscious food decisions.

The Yum List

1. Honey.

This is ultimately my favorite item and a must grab at the store. You're going to want RAW and LOCAL honey for the best results. (Bear honey is truly just sugar). Drizzle. Dip. Spread. Mix in.

        * fruit, whole grain toast, hot cereal/oats, granola, salad, sandwiches, and pastries*

A humectant (helps retain water). Honey can be applied topically but in this case, its recommended that you get it inside of your digestive system so it can work its sweet miracles.

Great for gastrointestinal issues which can sometimes lead to inflammation and breakouts that show on the skin.

Antibacterial. Bees make an enzyme that produces hydrogen peroxide.

Strengthens immune system.

Improves recovery time. Crater pimples. Inflammation. Rash. All of that.

And its good with everything from entree's to smoothies or just on a spoon :)

“My son, eat thou honey, for it is good” — King Solomon – Proverbs: 24:13

2. Green Leafy Vegetables. 

Spinach. Kale. Kelp. Seaweed. All of these are high in fiber and water content. 

That means flush flush flush. 

Fiber and water are what you want to stir up and flush out waste and toxins. Waste and toxins cause buildup which shows externally as a breakout or dull complexion. 

Don't be afraid to eat your veggies. The best meal to incorporate them in is BREAKFAST. 

Throw some greenery in your omelet or blend it up in a smoothie. 

Green Machine Recipe

1 cucumber

4 celery stalks

2 apples

6-8 leaves of Kale or Spinach

1/2 lemon

1/2 lime or grapefruit

1 tbsp of ginger

3 tbsp of raw honey

1/4 cup of flax seed

Makes 2-3 16oz. servings.

We should eat to power our bodies and the need to eat for pleasure should be an after thought.

3. Aloe.

Now this great plant is becoming known more and more for its benefit internally compared to its common topical use. Native to Africa, this plant is great for:

Detoxification. Calcium -Copper- Chromium-Selenium-Magnesium-Potassium-Sodium-Manganese and Zinc. These nutrients interact to boost enzyme activity, enduring the detoxification of metabolic waste after providing antioxidants to the body's cells.

Immune System. Bradykinase Enzymes stimulate immune function. Carrisyn, comprised by aloe, stimulates the production of disease fighting white blood cells. It is also anti fungal and antibacterial which is important in developing a vigilant immune system.

Digestion. Alleviates constipation which is known to cause breakouts due to buildup of waste in the system. Water absorption is very important.

Circulation. Glowing skin needs a healthy blood flow. Germanium found in aloe helps your body correct circulatory disturbances. Other key nutrients like zinc and magnesium stimulate new cell growth and guards your body against oxidative stress. Circulation is very important when considering how your skin ages and heals itself.

 [[ Mango Herbal Aloe Drink ]]
 http://catalog.herbalife.com/Catalog/en-US/Product/3361?print=True
   *Kosher Certified *$29.80

* email me at k.black00@yahoo.com for information on how to order the Aloe Drink.


 Enjoy your preparations. Remember what you learned and APPLY IT!

Check back tomorrow for Part Two. 

Bare It All 7 Day Skin Challenge.

7 Days. 35 Bucks. 90 day Money-Back Guarantee.

Monday April 28th

Join me in putting these products to work for skin glowing goodness just in time for a beautiful bare summer face.

Sulfate & Paraben Free

9 products to
soothe & improve:

Adult Acne
Psoriasis
Eczema
Discoloration
Inflammation
Blackheads
Fine Lines and Wrinkles
Dull Complexion
Enlarged Pores
  7 Days. $35.00.
(shipping included TX-OK-KS-MS-LA).

I'll be posting my personal results and detailed individual information about these easy to use formulas starting the night before the challenge up until the last day of the challenge, for those of you who prefer the proof before pudding. 

Check out "The Yum List" for some great skin healing foods to incorporate into your meal plans alongside the products.

Stay tuned ;)

Order Here:
k.black00@yahoo.com

Questions?
bluunoted00@yahoo.com

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