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
Hi, my name is Noelle and Iâm 49 years old. I have 3 boys (Ryan â 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 itâs 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. Â
I was introduced to this group in early February by my dear friend. So I finally decided to âget with the programâ 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 fiancĂŠ is also very proud of what Iâve accomplished in such a short period of time. We are planning on getting married next year.
I canât believe itâs taken me this long to figure out how to really enjoy food.Â
âĄď¸ I now have more energy.
âĄď¸ I sleep so much better.
âĄď¸ Even my workouts feel differently. Â
Now, I am very conscious of what Iâm 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 wasnât aware of before. Iâm truly blessed that Iâm 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. Iâm 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 â 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. Youâre not depriving yourself at all. There are so many delicious options.Â
I have a goal of wearing a two-piece bikini that I purchased for our family trip in August and Iâm well on my way thanks to the CleanFoodCrush 30 Day Challenge.Â
You will get endless support from Rachel and the other members. Rachelâs encouragement helps to motivate you to keep going. Thank you!!!!!
– Noelle
Salads are a great option for lunch, dinner, or a side to the main course. While thereâs nothing wrong with a simple lettuce salad, there are so many other delicious and creative options. Discover some great choices below, and donât be afraid to experiment with your own favorite ingredients to make these salads uniquely yours
This salad is full of crisp, brightly colored veggies and is tossed in a lemon-dill dressing. Full of avocados, tomatoes, lemons, cucumbers, and tuna, this is a meal that can feed your family or yourself for a few days. Itâs great for a nice breezy spring day and will leave you feeling refreshed and satisfied.Â
Want a salad with a little more filling? This one is made with brown rice as well as yummy veggies and tuna, which makes it a heartier option than the one above. This would be great to have on one of those transitional spring days when thereâs still a little chill in the air.
Tuna is a fantastic food to add to your diet. Itâs full of potassium, which can help lower blood pressure, has a high percentage of omega-3 fatty acids, which can help lower cholesterol, and has a ton of antioxidants and vitamins that can help keep you healthy overall. Basically, tuna is amazing!
Hosting a spring BBQ? Try this hearty, spicy sweet potato salad! Youâll get an assortment of fresh veggies, including sweet potatoes, avocado, tomatoes, black beans, and lettuce.
Add your favorite hot sauce to kick this salad into high gear and give your guests something to talk about during the game!
This green lentil salad is one youâll be making again and again! It goes great alongside fish or seafood or with some BBQ meat of some sort. The best part of this salad is that itâs super tasty and fresh-tasting while ALSO being packed full of nutrients and protein, which makes it a great side dish. Plus, you can eat any leftovers for lunch the next day!
Fennel is a great source of fiber, antioxidants (vitamin C), and phytonutrients â including certain flavonoids that may reduce inflammation and prevent cancer. Just like celery, all the parts of the fennel – bulb, stalk, and fronds – are all completely edible, and will add texture and flavor to soups, stews, salads, slaws, pasta, and skillet meals!
This salad has a little bit of everything: protein in the shrimp and quinoa both (plus some complex carbs to keep you feeling full, but not heavy), veggies like tomatoes, lettuce, and onions, PLUS homemade pesto that adds a creamy, delicious texture! Psst⌠check out our homemade pesto recipe here.Â
Looking for a colorful, jam-packed salad thatâs fun to look at and super tasty? This is your go-to! This salad is full of protein-rich foods like eggs, avocados, and turkey, which will help you feel rejuvenated and energized. Paired with homemade dressing and veggies, this salad is sure to be a fan favorite for lunch or dinner AND you can make it in 15 min or less!
Eggs are such a great ingredient to add to your everyday diet. Theyâre full of amazing benefits, including an assortment of vitamins; selenium, which is a cancer-fighting antioxidant; phosphorus, which aids in healthy bones and teeth; calcium, which helps your bones stay strong; and zinc, which helps your immune system stay strong.
A fishy take on a classic sandwich! In this salad, youâll get all the makings of a classic BLT plus some delicious shrimp, crisp onions, and a homemade dressing thatâll please your taste buds. This is a great salad to enjoy in warm weather and can last you a few meals.
This Mediterranean-inspired salad is completely dairy-free and PACKED with fresh veggies, including tomatoes, onions, cucumbers, and bell peppers. Nothing complicated at all here â even the tasty light dressing is made of just a few simple ingredients: garlic, oil, and lemon juice!
Cabbage is a super underrated vegetable. A report by the Department of Agriculture has shown cabbage to be the second most economical cooked vegetable in terms of price per edible cup – thatâs a win for everyone! Plus, cabbage can help reduce inflammation and help with digestion. This is no doubt a veggie to keep on hand!
Salmon makes almost every âsuperfoodâ list out there. Not only is it loaded with protein and heart-healthy omega-3 fatty acids, but it contains a long list of vitamins and minerals â especially B vitamins and potassium. Itâs linked with a lower risk of heart disease and its healthy fats mean itâs good for your brain health.
Why not pair two of the tastiest green vegetables out there into one amazing salad? The crisp fresh cucumbers, combined with creamy rich avocado pieces, then drizzled in a tangy flavorful homemade dressing make this salad a real home run and is sure to please your family and guests all summer long! All that water in cucumbers can help keep you hydrated. Plus, the fiber boost they give you helps you stay regular and avoid constipation.
Protein? Protein. Tender steak pieces mixed with avocados and crunchy lettuce, plus if youâre feeling kinda risky, you can add in some jalapenos as well! A nice little kick to an already scrumptious salad that will keep you feeling full and satisfied.
Protein is considered the most satiating nutrient and can help keep your appetite at bay between meals. It also helps maintain muscle mass if youâre losing weight, which can be VERY important for keeping up your strength. Research shows that spreading your protein intake out over the course of the day is the best bet for making the most of it.Â
Do you ever crave a whole assortment of fruit? This salad is perfect if so! Packed full of strawberries, blueberries, papaya, kiwi, grapes, and pineapple, then mixed in a delicious dressing, this colorful salad is sure to put a smile on your face and keep your tummy satisfied.
With the right quantity and type of fruits, a fruit salad can work wonders for you! It provides a power-packed dose of fiber, vitamins, and antioxidants. At the same time, you will also get a wide range of health benefits, right from lower blood pressure levels to weight management.
Chickpeas are a tasty, healthy ingredient to keep around. Although tiny, these beans are full of nutrients and proteins that can help regulate your weight, control cravings, regulate blood sugar, and help aid digestion. Tossing them into salads like this is a great way to absorb all their amazing benefits.
This salad combines lots of tasty ingredients, most of which you probably already have in your pantry (which means you can make this quickly and with little effort!). Made with apples, pears, grapes, celery, cranberries, pecans, and blue cheese, then mixed in a creamy homemade dressing, this salad is a perfect choice for a hot summer day.
Another great salad for your summer BBQ or potluck is full of zucchinis, summer squash, cucumbers, carrots, spinach, onions, and your choice of chopped nuts then mixed with a homemade vinaigrette. This is a crunchy, brightly colored salad thatâs sure to become a favorite. Enjoy!
As you can see, thereâs no shortage of options when it comes to preparing salads, whether they be the main course or as a side to your favorite meal.
This spring salad roundup includes more nutrients than we can count, a variety of fruits and veggies, several different types of protein, and much more! These salads are a great way to keep you feeling full and satisfied all spring and summer long.
Have a great season, CRUSHers and be sure to share in the comments below what your favorite salad to enjoy in the springtime is!
My name is Jamie; I am 37 years old. I’m married, and we have 3 children, ages 11, 9, and 3. Once our youngest was born with down syndrome, I decided to become a stay-at-home mom to care for her. I was never able to get all my baby weight off because I was pulled in so many different directions between all the kids and their needs and activities I didn’t have time to focus on my health.Â
After she was a few months old and we got into a routine with appointments and therapies, I really started researching food and health. We started buying all organic foods, and recently I even took some holistic online courses. My problem was I still wasn’t understanding how to eat 100% clean and wanted to learn how to cook yummy meals!Â
I found CleanFoodCrush and started following them about 2 years ago.
I am so glad I did! It was exactly what I have been looking for….knowledge!
I now know HOW to eat clean and thoroughly enjoy trying all the fantastic recipes!
My energy levels have also improved SO much; I no longer have afternoon crashes where I just want to sleep.Â
My kid’s favorite so far is Rachel’s pizza chicken recipe, and my husband and I really love the tangy pulled chicken recipe, amongst others!
I am currently doing another 30 Days and am still losing more weight and having trouble keeping my pants up!
I am SO thankful for the CFC 30-Day Clean Eating Challenge as I will use this knowledge and their recipes as our new way of eating.
My piece of advice is, don’t sit there worrying about things like… “Will I be starving all day long? What if I don’t like any of the foods? What if I don’t lose any weight? ”
This program is not a diet. You will NOT be hungry! We eat LOTS of food.
There are MANY different recipes to choose from, you WILL love many that you try, and as long as you make your best effort, you will lose weight!
– Jamie
Hurray! We LOVE update stories from our AMAZING CRUSHers! Lisa shared her story with us in June of 2021, and 9 months later, she’s still looking and feeling amazing! BONUS news… Her husband has been CRUSHing it with her and kept his weight off too!
Read our interview with Lisa to find out how the CleanFoodCrush 30-Day Challenge can help YOU finally hit your health and energy goals while eating food that tastes amazing!
CFC: How long have you been following Rachel and CleanFoodCrush for now?Â
Lisa: I have been following CFC for a year now.Â
CFC: Have you been following the plans since your last update?Â
Lisa: I have been following the plans regularly. I have made a small travel notebook to take daily to help me stay on track.Â
CFC: What kind of results have you seen since then?Â
Lisa: I have noticed that I have become leaner, stronger, and toned up quite a bit while following the program and working out.
CFC: Have you lost weight? If so, how much?
Lisa: I lost 20lbs within the first couple months of the program and I have maintained the weight loss.Â
CFC: How is your energy?
Lisa: I have tons of energy that I did not have before starting Clean Good Crush! Iâm still able to workout 6 days a week with no fatigue.
CFC: Have you noticed an improvement in your skin, sleep, overall health?
Lisa: My skin has become much clearer and my age spots have diminished. My sleep has always been disrupted but I have learned so many great techniques through the program that has helped substantially. At 57 years old, I feel great and my body doesnât ache like it use to.
CFC: What are your favorite features of CleanFoodCrush?
Lisa:My favorite features are the meal prep videos and the support and accountability within the monthly groups.
CFC: Â What keeps you inspired and motivated?Â
Lisa: What keeps me inspired and motivated is the variety of delicious recipes and just feeling great every morning I wake up. If I have something sugary, I feel horrible after and that is motivation to get back on track.
CFC: Have any of your family or friends been inspired to join you on this journey?
Lisa: My husband gets to enjoy all my delicious meals and has also lost 20lbs and maintained his weight loss as well.
CFC: How have you changed your life for the better since you last shared an update with us?Â
Lisa: I have changed my life for the better by all the knowledge I have gained through the program and utilizing it every day.
CFC: Are there any words of encouragement or wisdom that you wish everyone had at the beginning of their journey?Â
Lisa: My best words of wisdom for anyone starting this journey is take the leap, trust the process and do it for YOU! You are so worth it!
CFC: Knowing what you know now, and having so much experience with Clean Eating, what would you tell your younger self?Â
Lisa:I would tell my younger self to believe in myself and be positive in every situation. The happier I am, the less stressed I am. Smile every day because it sets the mood for the whole day and you just never know who needs to see that smile!
We are so glad that Lisa took a leap of faith and Joined the CFC 30-Day Clean Eating Challenge and took the time to share her story with us.
We would love to help YOU achieve your health goals and feel happier and more confident in your daily life, too!
We’re over here CRUSHing it… Come join us!Â
When it comes to nutrition, many vitamins, minerals, and other nutrients play roles in keeping your body healthy. While a lot of emphasis gets put on carbohydrates, protein, and fat, minerals such as iron are less often discussed.
Iron plays crucial roles in your body, but many people donât get enough. Read on to learn more about what iron does, why deficiency is so common, and what you can do to ensure youâre getting enough.
Iron is a type of mineral found in many foods. It is a crucial component of hemoglobin, red blood cells that transport oxygen to all bodily tissues. The body cannot make iron, so we must obtain it through diet alone. Without iron, you simply wouldnât survive. Thatâs because it plays so many vital roles, including:
There are 2 types of iron: Heme and nonheme. Heme iron comes from animal foods and is easily absorbed and used in the body. Nonheme iron comes from plant foods. It isnât as readily used by the body and is more susceptible to many factors interfering with its absorption.
 Research has shown that about 25% of dietary heme iron gets absorbed, compared to just 17% of dietary nonheme iron.
As of 2013, it was estimated that 10 million Americans were iron deficient, and 5 million had iron deficiency anemia. When you look at the worldwide population, it’s even more significant, affecting about 1.62 billion people, according to the World Health Organization. Thatâs about 20% of the worldâs population!Â
Iron deficiency can cause a condition called iron deficiency anemia. This can cause symptoms like brittle nails, pale skin, fatigue, weakness, irregular heartbeat, and more. Iron deficiency anemia can cause major complications such as heart problems and developmental delays if left untreated.Â
These aspects put certain groups of people at a greater risk of iron deficiency.
Heme iron-
Nonheme Iron-
Iron can also be obtained through supplements. Multivitamins for women are more likely than multivitamins for men to include iron due to menstruation. Irons supplements are known to cause constipation in some people, and supplement use should always be discussed with a medical professional before using.Â
Besides consuming foods rich in iron and taking supplements as needed, there are other ways to influence iron intake.Â
Things that increase iron absorption:
 You can learn more about the power of vitamin C in this post.Strawberry Chicken Salad with Avocado Dressing
Roasted Salmon and Brussels Sprouts
Iron is a critical nutrient. While many things can place you at a greater risk of becoming deficient, there are many simple steps you can take to make sure youâre getting (and absorbing!) enough of it. Always consult with your doctor if you suspect or have been told you have iron deficiency, and follow medical advice and guidelines.Â
Hi, I’m Susan. I’m 53 years old, single, and living in Queensland, Australia. I have two adult children- a son whoâs 22 and a daughter whoâs 18. I am a full-time legal assistant, I primarily work on conveyancing and help others out around the office too. For fun, I love to cozy up to a nice coffee and chill out watching Netflix shows and movies.
I have been following Rachel and CleanFoodCrush for about 3 years now.
My greatest obstacle before clean eating was mainly sugar. It was hard to cut sugar out cold turkey and start eating food that had no sugar. Also first starting out it was really hard to find the energy to cook such large portions of food and finding it hard to do that on my days off work.
I also didnât have a great knowledge of nutrition and clean eating when I started, I sort of walked in blind, but once you get into the habit and start cooking the recipes you can learn what is and what isnât clean and you can learn how much better the clean eating and nutrition affects your body.
I have lost approximately 9kg [over 19 pounds] in 8 weeks following the CleanFoodCrush 30-Day Clean-Eating Challenge.
My favourite recipes from the blog would have to be the Lunch Meal Teriyaki Chicken and the Breakfast Wild Blueberry and Almond Baked Oatmeal. These ones have been the tastiest in my opinion and have helped through my CleanFoodCrush Eating Challenge. Although all the meals I have tried off the blog have been easy to prepare and yummy to eat, I donât think Iâve tried a bad recipe yet.
I suffer from a chronic illness so my energy levels werenât really affected by this, but it may do for other people.
âĄď¸ My mood did change significantly which I did notice, just feeling happier and healthier really made a huge difference to my days.
âĄď¸ Being able to get home from work and not feel so tired was a plus and just being able to do a few more things around the house that I wouldnât normally do.
I think if you really want to get into shape and start Eating Clean to be healthier whether itâs for yourself or your family, this is a really good and affordable way to see results fast. Itâs something that has helped myself and a lot of other people around the world achieve our goals to be happy & healthier.
– Susan
