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Join the Clean Food Crush Facebook Group.
Enter your name and email to gain exclusive access to our elite Clean Eating Community & our 5 Day Clean Eating Challenge eCookbook.
Enter your name and email to gain exclusive access to our elite Clean Eating Community & our 5 Day Clean Eating Challenge eCookbook.
Susan first shared her story with us in December, and she’s back to tell us about her continued (and inspiring!) results as she’s been following the CleanFoodCrush Challenge Plan.
“I have been following Rachel on Facebook for 8 months — I watched the main Facebook page for a couple of months before I signed up for the 30-Day Challenge at the beginning of November 2021.
I have been following the Challenge Plan since I started my first 30-Day Clean Eating Challenge in November. The basic challenge has become a way of life I hope to continue indefinitely!
I’ve lost 45 pounds since I started five-and-a-half months ago. In my first month, I had lost 17 pounds. (That was my first testimonial.) I’m so much happier and more energetic!
At my last visit, my doctor told me I was no longer pre-diabetic!
I stay motivated because I want to stay healthy as I age! When I entered my 60s, I was gaining weight, sluggish, developing diabetes, had tried all kinds of “diets” and gimmicks and never lost (or kept off) weight. I had lost hope of ever being a healthy size again. I’m motivated now by how good I feel!
Two of my best friends just signed up for the 30-Day Clean Eating Challenge and started this week! We’re planning a CFC Easter dinner together.
I have learned that food matters! You’ll only be as healthy as the stuff you put in your body. If you give your body the high-quality foods it needs — and avoid the typical American diet of fried food, sugar and poor-quality proteins and oils — you can avoid all kinds of problems in the future. And you’ll be so much happier!
– Susan
Lemons are a zesty, acidic fruit that have become a staple flavor in many desserts and foods. They provide an assortment of nutrients and have significant health benefits and an enjoyable taste that can give your food or drink a fun kick!
A quick, easy, and effective way to reap the benefits of lemons is by adding the juice to your daily water intake. It may seem simple, but drinking lemon water daily has many benefits that may be precisely what your body needs this season!
Acids help break down food (hence all the acids in your stomach!). Because lemons are so acidic, ingesting them regularly can help keep your food digesting correctly, helping prevent reflux or an upset stomach. Plus, that can leave more room for a fun, lemon-flavored dessert, like our raspberry lemon cheesecake or these sweet meyer lemon coconut macaroon cookies!
We all know that staying hydrated is essential for staying healthy! Getting that daily water intake can be a breeze for some, but for others, remembering to drink enough water can be hard… or even boring.
So why not add a little something to your drink? Squeezing half a lemon into your water can give it a refreshing kick and help you want to drink more water – a win-win!
Lemons may seem like an unassuming fruit, but they pack a significant punch in more ways than one.
Some studies have theorized that the plant compounds in lemons can aid in weight loss, as well as their soluble pectin fibers, which can help expand the stomach, leaving you feeling fuller longer.
Like all produce, lemons contain phytonutrients, which protect your body against disease due to their antioxidant and anti-inflammatory qualities. These can help prevent cell damage from oxidation, the same process that causes rust.
Simply put, lemons can keep your body healthy and strong from the inside out.
Vitamin C is necessary for the growth, development, and repair of all body tissues. Vitamin C can help our bodies form collagen, absorb iron, keep the immune system functioning correctly, and help heal wounds.
By eating one lemon a day (or alternately drinking its juice), you can get 31 mg of vitamin C, which is 51% of the reference daily intake (RDI).
Potassium is a necessary mineral for all tissues in the body. It can help with nerve-muscle communication, transporting nutrients and waste, and regulating blood pressure. While lemons don’t have a large amount of potassium, they do yield enough that making them a part of your daily routine can help keep your potassium levels well-balanced.
Ever had a kidney stone and would do anything to prevent another one? Lemons may be your answer! The citric acid can increase your urine volume and pH levels, creating a less favorable environment for kidney stone formation.
Plus, drinking lemon water helps you stay more hydrated, which can aid in preventing kidney stones from forming.
As you can see, adding some lemon juice to your water is a super easy and fun way to get LOTS of nutrients and benefits that your body may be craving right now. And while lemon water is a great way to stay hydrated, you can also squeeze lemon juice into your favorite tea to get its numerous benefits! Or, try something new, fun, and refreshing like refreshing homemade blueberry lemonade or this watermelon lemonade.
All in all, lemons are a great resource to have on hand for your food and drinks and can help you stay healthy for the long run.
Hi, my name is Noelle and I’m 49 years old. I have 3 boys (Ryan – 17 years old, Gavin- 15 years old, and Henry – 12 years old). I am an Account Manager for a TPA who administers health care benefits to Automotive suppliers. I have amazing and supportive family and friends. I really enjoy working out, running, and playing basketball. Being part of a very athletic family was so helpful for me to stay active all the time. It also helped to have 3 brothers who helped to keep me competitive. Being active has always been in my blood. I played college basketball and also became a personal trainer shortly after college. I am a half marathon runner and enjoy competing in races. I took up golf last year thanks to my dear Dad and I absolutely love it.
Since having children, my body has never been the same so it’s always been a struggle and I have also been an emotional eater since my divorce in 2013. BUT, the struggle became even more real when COVID hit. I am engaged to an amazing Welshman and we have been together for 5 years. However, during the pandemic, we were not able to see each other for 2 ½ years. It was extremely difficult on our relationship at times, but I was also dealing with my Dad being diagnosed with cancer in June 2020. The cancer was so aggressive that it took him in 4 months. Part of my heart died with him on November 1, 2020. So these last 2 years have taken a real toll on me mentally, physically and spiritually.
I was introduced to this group in early February by my dear friend. So I finally decided to “get with the program” and started my journey with CleanFoodCrush Clean Eating Challenge on February 22, 2022. I purchased the month and was able to get two months for the price of one.
In the first 30 days, I lost 11.4 pounds, 2 inches in my hips, 3 inches in my waist, and 2 ½ inches in my thighs. I have lost even more weight going into the next month.
I definitely have come a long way and my Dad would be really proud of what I have done. My fiancé is also very proud of what I’ve accomplished in such a short period of time. We are planning on getting married next year.
I can’t believe it’s taken me this long to figure out how to really enjoy food.
➡️ I now have more energy.
➡️ I sleep so much better.
➡️ Even my workouts feel differently.
Now, I am very conscious of what I’m putting in my body and realize what I have been doing wrong all these years. I know that this is NOT A DIET, but a way of life.
Planning ahead is key to eating the right foods each week. This is a complete lifestyle change for me. I realize that I can still enjoy some of the foods that I like, but in moderation and maybe even looking at ways to make a healthier version.
The support from the group has been incredible. I have managed to make some delicious recipes and find out new things that I wasn’t aware of before. I’m truly blessed that I’m part of this amazing group.
I have enjoyed a lot of the recipes that have been shared so far. Two of my favorite meals are: Garlic Butter Beef Steak Bites and Baked Mushroom Chicken. I’m really looking forward to making more of the CFC recipes that Rachel has provided. They are delicious and I like the variety of recipes that are available to us.
If you are thinking of joining this group – JUST DO IT!!!! You will be happy you did. If you are serious about making a lifestyle change once and for all, this is the plan you want to follow.
I have done other weight loss programs, etc over many years and nothing compares. This is by far the BEST plan I have ever followed. You’re not depriving yourself at all. There are so many delicious options.
I have a goal of wearing a two-piece bikini that I purchased for our family trip in August and I’m well on my way thanks to the CleanFoodCrush 30 Day Challenge.
You will get endless support from Rachel and the other members. Rachel’s encouragement helps to motivate you to keep going. Thank you!!!!!
– Noelle
You’ve likely heard a lot about fiber in the health world, whether on a nutrition facts label, on the front of a packaged food claiming it’s a “good source of fiber,” or in media headlines. You may often hear that you should be eating more fiber without fully understanding why.
Here we will explain what fiber is, what it does for your body, and give tips for increasing your intake naturally.
Fiber is a type of indigestible, complex carbohydrate. Complex carbs are larger molecules than simple carbs and take longer to digest and absorb in the body. They also contain more nutrients than simple carbs, so they are considered a healthier choice (read more about the difference in this article).
There are 2 types of fiber: soluble and insoluble. While both types are essential for overall health, there are some differences. Soluble fibers dissolve in water and form a gel in the body. Insoluble fibers don’t dissolve and pass through the digestive tract, mostly intact.
Here are some of the many important functions fiber plays in your body:
Fiber is vital to a healthy digestive tract. It fuels your gut lining and serves as a prebiotic to feed probiotics and help keep the balance of good and bad bacteria in your gut where it should be. Getting enough fiber helps prevent and manage both diarrhea and constipation and protects from and manages many digestive disorders. You can read more about prebiotics in this post.
Fiber increases bulk in your stool and helps you pass bowel movements more easily and frequently. Since waste products are removed from your body through bowel movements, having more of them can help keep the waste, including toxins, from building up in your body and potentially causing harm.
While fiber is a carbohydrate (the primary nutrient responsible for raising your blood sugar), it helps slow the blood sugar response rather than increase it. That means that even if you’re eating 2 meals with the same number of carbs, the meal that contains more fiber will not raise your blood sugar as much. This is important for preventing and managing conditions like Diabetes. Still, many other conditions can also arise from imbalanced blood sugar levels, including kidney and heart disease, nerve damage, vision loss, and fertility issues. So this is important for everyone.
Fiber is a highly heart-healthy nutrient. Soluble fiber binds to cholesterol and helps lower blood pressure. People who eat more fiber may have a lower risk of developing heart issues.
Fiber feeds and supports your microbiome, the microorganisms in your digestive tract. Having a healthy and balanced microbiome helps protect the body against pathogens and promotes normal immune function. Learn more about the microbiome here.
A recent review of hundreds of studies and data suggest that people with the highest fiber intakes have a 15-30% lower risk of death from all causes. Fiber also plays a role in protecting against heart diseases, type 2 diabetes, and colorectal and breast cancers.
Eating foods that are higher in fiber helps you feel fuller for longer. This can help you eat less while still being satisfied and supports weight loss and maintenance.
High fiber diets are associated with a reduced risk for symptoms of depression, and they may have a beneficial impact on other mood issues as well.
The Adequate Intakes of fiber are as follows:
Children:
Adult males:
Adult females:
Unfortunately, most Americans only consume about 15 grams of fiber/day, and only about 5% of people meet the recommendations for dietary fiber intake. This is primarily thanks to a diet rich in processed foods and low in fruits and vegetables.
Thankfully, increasing your fiber intake can be simple and delicious. Many foods are rich in fiber. A good general rule of thumb is that the closer a food is to its natural state, the more fiber it will have. In addition, anything that comes from a plant will contain fiber, whereas animal products do not.
This includes everything from berries to apples to potatoes to broccoli. You can get even more fiber from produce by eating the skin (when appropriate), such as pears, apples, and potatoes.
Oats, whole wheat products, barley, quinoa, brown rice, farro, etc. all provide excellent sources of fiber.
Examples include almonds, walnuts, pecans, cashews, pumpkin seeds, chia, and flax seeds.
This includes all types of beans and lentils.
Begin buying whole wheat products like tortillas, pasta, and breads. Choose brown rice over white, and incorporate other whole grains like oats, barley and quinoa into your diet regularly.
Good sources include beans, edamame, lentils, tofu, and tempeh. You can enjoy bean-based pastas, include them in casseroles like this one, soups like this, or salads like this Thai-inspired salad.
If you don’t have an allergy or intolerance, nuts provide many fantastic health benefits. You can enjoy nut butters in many ways (such as these almond butter biscuit bars or in these peanut butter overnight oats), sprinkle nuts on a salad like this, or enjoy them in snacks like these nutty cranberry granola bars.
Smoothies and salads aren’t the only way to get more vegetables (though they are delicious, like this loaded sweet potato salad and these tropical smoothie bowls). You can increase your fruit intake simply by including a side of fruit with your meals, enjoying it as dessert-like this delicious cranberry-apple crumble. Try a simple sheet pan meal for vegetables or turn them into pasta like these baked feta zoodles.
While there is no evidence that taking fiber supplements is harmful, it’s best not to rely on them as your primary source. There are so many other health benefits from eating high-fiber foods, aside from the fiber itself, so you’d be missing out on these if you didn’t eat many of them. There are some cases where fiber supplements can be beneficial and indicated, so you should use your discretion and talk with your doctor before starting any.
Fiber plays SO many important roles in your health, and getting enough doesn’t have to be complicated. It is best to get a majority of your fiber from whole food sources by eating various plants each day. This can help improve the way you both look and feel. Happy eating!
