Healthy Eating Starts with a Clean Eating Grocery List
We are what we eat. No truer words were ever spoken. With this clean eating grocery list, you can begin your journey to a healthier, energetic, and fitter you.
{This post contains affiliate links}
What Is Clean Eating?
The concept of clean eating is actually surprisingly simple: eat whole foods that are natural, unrefined and minimally processed.
When you fill your body with wholesome, nutritious foods, you’ll notice a change in your health and wellness that you won’t ever miss going back.
I started clean eating when I was pregnant with my twins. I wanted a healthy pregnancy to ensure that they get the best head start possible. My result? I stayed active throughout the pregnancy, carried my twins to full-term and delivered them at above average weights.
This is how we strive to eat as a family now… with a few cheat days here and there to keep it real!
Will Clean Eating Help Me Lose Weight?
Clean eating is a healthy and natural way to lose weight. From my personal experience, weight loss is 90% diet and 10% exercise, so having a list of healthy foods is the first step to getting to a leaner, fitter body. Next step could be a Clean Eating Meal Plan filled with foods that boost weight loss.
To learn more about the fat burning spices and healthy greens that helped me to lose my first 10 pounds in a month without working out or starving myself, check out my 21-Day Slim Down Challenge FREE Training.
If you are not sure how to start your clean eating journey, this healthy clean eating grocery list is for you.
Clean Eating Grocery List for Beginners
Vegetables
- Spinach
- Kale
- Asparagus
- Bell Pepper
- Carrot
- Celery
- Cucumber
- Tomato
- Onion
- Garlic
- Ginger
- Romaine Lettuce
- Peas
- Cauliflower
- Broccoli
- Brussel Sprouts
Fruits
- Apple
- Avocado
- Banana
- Blueberries
- Blackberries
- Strawberries
- Lemon
- Lime
- Raspberries
- Mango
- Grapes
- Pineapple
- Grapefruit
- Watermelon
- Pear
- Peaches
Protein
- Eggs
- Chicken
- Wild Salmon
- Lean Red Meat
- Ground Turkey
- Pork Tenderloin
- Shrimp
Good Carbs
- 100% Buckwheat Noodle
- Oats
- Quinoa
- Sweet Potatoes
- Beans
- Lentils
- Black Rice
- Wild Rice
- Brown Rice
- Whole Wheat Pasta
- Sprouted Bread
- Gluten Free Bean Pasta
Healthy Fats
- Walnuts
- Almonds
- Cashews
- Peanuts
- Nut Butters [Click here to see on Amazon]
- Flax Seeds
- Chia Seeds
- Pumpkin Seeds
- Hemp Seeds
- Olive Oil
- Avocado Oil
- Coconut Oil
- Feta Cheese
- Cheddar Cheese
Others
- Milk
- Yogurt
- Almond Milk
- Coconut Milk
- Cottage Cheese
- Apple Cider Vinegar
- Dark Chocolate
- Pure Raw Honey
- Pure Maple Syrup
- Organic Coconut Sugar
- Spices
- Herbs
Items You Can’t Find in Store
You may find that some of the best things to have on your list are hard to find in regular grocery stores:
What Foods to Avoid on a Clean Eating Diet?
In general, you’ll want to avoid all processed foods, including commercially prepared convenience foods.
For drinks, avoid all soda/soft drinks, and fruit juices that may have added sugar or other artificial ingredients, such as high fructose corn syrup, artificial sweeteners.
Stay away from boxed convenience meals (frozen or not) and fast food. For canned products, check ingredient labels and avoid ones that contain artificial ingredients.
Following a clean eating diet is easy once you learn what is and isn’t “clean” and stick to the guidelines until it becomes a healthy lifestyle change.
Take action with this healthy clean eating grocery list to a healthier you!
Grab Your Free Clean Eating Grocery List
Plus we’ll add you to our healthy weight loss email series!
Do you know a tea lover in your life, and you are looking for a unique gift that they don’t already have?
This ultimate tea lover gifts list is sure to help you find that special something to get, from exotic teas to innovative tools to brew the perfect cup, you are sure to find something for everyone!
THE ULTIMATE TEA LOVER GIFTS
TEA LOVER’S TEAS
PU-ERH TEA CAKE – with its subtle sweet and earthy flavor, pu-erh tea ages like fine wine, and is prized for its many health benefits including promoting digestion, metabolism, weight loss, and lowering cholesterol.
BLOOMING TEA – turn your tea into fun, beautiful art with blooming teas – your eyes and taste buds will thank you for it!
Matcha Green Tea Powder – the health benefits of matcha are incredible from detoxing the body, promoting weight loss, to giving your body consistent energy for 5+ hours!
RISHI TURMERIC GINGER TEA – both turmeric and ginger are super spices full of health benefits. While most people may not like the taste of turmeric in a tea (myself included), this turmeric ginger blend from Rishi adds a citrus twist to make this tea highly palatable without sacrificing the health benefits! This tea has dramatically reduced the PMS symptoms of a friend.
CHAI TEA – the chai tea is made with a powerful blend of spices that promotes better digestion, strengthens immune system and fights inflammations.
{To learn more about the fat burning spices that helped me to lose my first 10 pounds in a month without working out or starving myself, check out my 21-Day Slim Down Challenge.}
TEAPOTS
GLASS TEAPOT – simple yet elegant, this versatile teapot not only houses art pieces, but is an art piece itself!
CHINESE YIXING CLAY TEAPOT – this beautifully handmade clay teapot is perfect for serving oolong tea. For the full Chinese tea ceremony effect, you can go all in with this tea set complete with 4 tea cups and a tea tray.
JAPANESE CAST IRON TEAPOT – this traditional Japanese cast iron teapot distributes heat evenly, brings out the best flavors in your tea, and can keep it warm for up to an hour. This complete cast iron tea set makes for a perfect gift!
TEA INFUSERS
AUDRY TEA STRAINER – a beautiful piece of art disguised as a highly functional tea strainer that not only strains tea, but comes with its own “stand” to catch the strainer drips!
MR. TEA INFUSER – a fun conversation piece that’ll have you looking forward to that tea break!
DEEP SEA DIVER INFUSER – explore the underwater wonders of loose-leaf tea with Deep Tea Diver. His handy ‘air tank’ serves as a counterweight to pull him easily from cups of any depth.
There you have it, a set of tea lover gifts that’ll make great presents for the tea connoisseur in your life!
Growing up, my brothers and I would strive to find unique gifts for mom that she would love and use, but inevitably, she would end up getting things like TV infomercial necklaces that looked cheap once you receive them in the mail. Now that I’m a mom myself, I’m able to fully appreciate the practical need for convenience, energy, and relaxation, and this is the ultimate list of gifts for the busy mom or mom friends in your life!
{This post contains affiliate links}
10 Unique Gifts For Mom (that she’ll actually love and use!)
Getting bulky or heavy household items such as diapers, towels, toilet papers delivered right to my door on a regular basis has been a life-saver for me as a twin mom. With Amazon Prime membership, you get free 2-day shipping on many items, plus free streaming music and movies.
I highly recommend signing up for a FREE 30 day Amazon Prime account for holiday shopping savings if you don’t already have a prime account. Additionally, their Subscribe & Save program not only saves you lots of money but also let’s you automate the delivery of household items such as paper towels, laundry and dish detergents, and even kitchen pantry items such as spices and grains based on your needs, so you can set it and forget it.
To learn more about the fat burning spices that helped me to shed 28 pounds and 9 inches off my post twin pregnancy belly, check out my 21-Day Slim Down Challenge FREE Training.
2.ECHO
I received the Echo as a Christmas gift last year and Alexa, Amazon’s voice-activated assistant, has been an invaluable companion in helping to take care of my twin toddlers! I ask Alexa for weather information when I dress them in the morning, set timers for them to take turns sharing a toy, play their requested toddler music (I highly recommend “Run Baby Run” to get them moving and engaged for better nap and nighttime sleep!), make calls hands-free to set up playdates… and she is always learning new skills!
And if you already have a sound system in place, you can connect to it with the Echo Dot to get Alexa’s assistance at a better value.
Craving that warm, rich, velvety espresso or latte at home? This stovetop espresso maker makes 2 ounce of aromatic espresso in less than 5 minutes! I love how easy it is to disassemble and clean too.
Not only do spices enhance the flavor and brighten up your meals with easy sprinkles, they are incredibly healthy too! There are many amazing health benefits of cinnamon, cumin, turmeric and other spices, and they range from healing your gut, detoxing your body, to boosting your metabolism to lose weight!
To learn how I lost my first 10 pounds in a month without working out or starving myself, using spices and healthy greens that has been used for thousands of years in traditional Asian medicine to maintain a healthy body and weight, check out my 21-Day Slim Down Challenge!
Matcha green tea is rich in nutrients, antioxidants, fiber and chlorophyll, in fact, to get the equivalent health benefits of matchain a single cup, you’d have to drink at least 10 cups of regular green tea!
Unlike coffee, matcha green tea provides a calming and consistent energy boost that can last 5+ hours, which makes it one of the most practical, healthy and unique gifts for mom that she’ll definitely appreciate! I drink this almost daily for the health benefits and to keep up with my active toddlers.
Not only is this Himalayan Salt Lamp beautiful and serene to look at, it can also help you sleep better at night, improve your mood, breathe smoother, clear allergies, and more. What’s not to love? It’s definitely one of the favorite unique gifts for mom or your mom friends that they’ll love!
This versatile Shiatsu Pillow Massager with heat helps to relax overused and tight muscles in your back, neck and shoulders. Its convenient straps allows you to secure the massager to your favorite chair. It’s great for the busy mama to relax at home during the baby’s nap time!
Drinking green smoothies changed my life with healed nearsightedness, glowing skin, high energy level along with many more healthy benefits, and my Vitamix blender enables me to make them quickly and easily to sustain this healthy habit! The initial investment may be high, but the resulting health benefits are priceless! They are incredibly durable too – my unit is still going strong after 8+ years of almost daily use!
A more budget friendly alternative is the versatile Ninja Master Prep Pro. I initially purchased it to blend purees for my twins, but it also came with a handy chopper bowl to save precious time prepping vegetables and herbs for cooking.
I use my Instant Pot almost every week to make my own healthy bone broth recipe in under 3 hour. This versatile digital pressure cooker also works great as a slow cooker, rice cooker and porridge maker. It’s a huge time saver in the kitchen for busy moms!
Not only does this water bottle come in sleek and stylish designs, it’s also highly functional! This insulated bottle keeps your drinks cold for 24 hours, hot for 12 hours. It does not condensate with its vacuum-sealed design. It’s made using double-walled stainless steel that is non-toxic, non-leaching, phthalate and BPA free.
There you have it, my top 10 recommendations on practical and unique gifts for mom that she’ll appreciate and love this holiday season!
Enjoy the holidays and feel free to comment below!
Losing weight is hard, especially if you are short on time or energy to work out at the gym, or if you don’t want to deprive yourself of delicious food.
Thankfully mother nature provides us with hacks to lose weight fast, and here is a list of hacks sourced from natural foods that can be easily consumed in spoonfuls to help you tip the scale in your favor!
{This post contains affiliate links}
10 “One-Spoonful” Hacks to Lose Weight Fast
1. A Spoonful of Cacao Nibs to Enhance Your Mood and Keep You Regular
Got the cravings for chocolate?
Not to be confused with the chocolate bars you find in grocery aisles, organic raw cacaois a superfood high in antioxidants and phytonutrients.
Cacao stimulates the release neurotransmitters, little messengers in our brains that tell our body how to behave and can improve our focus and alertness while elevating our mood.
Cacao nibs are high in fiber, with each ounce containing 9 grams, or 36 percent of the recommended daily intake of dietary fiber. The fibers found in cacao nibs may help to keep your bowel movements regular (1). The fiber and polyphenols in cacao may work together to help control your blood glucose levels and help you lose weight.
Add one spoonful of cacao nibsto your plain yogurt or oatmeal for that chocolate craving and antioxidant boost!
2. A Spoonful of Ginger to Aid Digestion and Boost Metabolism
Ginger has been used for thousands of years as a digestive aid. It can improve digestion by increasing the pH of the stomach and stimulating your digestive enzymes. It can also relax the smooth muscle in your gut lining and move food along throughout the system, keeping you regular and helping you lose weight.
There are many other benefits to using ginger for weight loss. Ginger is a thermogenic food that can raise the temperature of the body by burning stored up fat, and consuming ginger can potentially boost your metabolism and reduce fat storage (2).
Your hormonal balance plays an important role in your weight loss efforts. Leptin is a hormone that takes a part in you feeling full and satisfied after a meal, and ginger has been shown to improve blood sugar levels and leptin levels, helping to keep you feeling satiated longer (3).
Add ginger to your tea, soup or stir-fries. This organic ginger juicelets you enjoy a spoonful of ginger without the hassle of peeling and chopping, making this one of easiest hacks to lose weight fast!
3. A Spoonful of Turmeric to Block Fat
Curcumin, the key bioactive compound in turmeric, can be used in the battle against obesity in multiple ways. An animal study has shown curcumin’s ability to block fat cells (4).
Turmeric has also demonstrated its ability to turn ‘bad’ white fat cells that store energy as fat into ‘good’ brown fat cells that can turn your dietary caloric energy into thermal energy and increase your metabolism (5).
Be sure to sprinkle black pepper with your spoonful of turmeric so that you can take full advantage of turmeric health benefits, as black pepper can help increase your body’s ability to absorb curcumin by 2000% (6)! I enjoy adding turmeric to my lattes, teas, and soups.
If you are looking for an easy turmeric and black pepper supplement to take, this oneis popular with excellent reviews on Amazon.
4. A Spoonful of Fish Oil for Overall Health
Fish oil is rich in heart-healthy omega-3 fatty acids and provides many health benefits including reducing insulin resistance and fighting inflammation.
Research has demonstrated weight loss effects of fish oil on animal subjects, though the results on human trials were mixed. However, in one study, researchers found that fish oil supplementation may potentially reduce abdominal fat when combined with lifestyle modifications (7).
You can find omega-3 fatty acids in foods like salmon, walnuts and flax seeds, but most people don’t eat enough of these foods to meet the daily recommendation. Taking omega-3 fish oil capsules is an easy way to fill this dietary gap.
I regularly take and highly recommend deep sea fish oil sourced from anchovies and sardines like this one from Nordic Naturals, as these fish are lower on the food chain and therefore contains less mercury.
5. A Spoonful of Cinnamon to Control Blood Sugar Level
One of the most well known benefits of cinnamon is its ability to control blood sugar, and since high blood sugar levels can lead to increased storage of fat by the body, cinnamon helps you lose weight by preventing this increased fat storage.
Cinnamon also helps the body to process carbohydrates more efficiently and this helps to prevent weight gain when you consume carbohydrates (8).
I recommend using true Ceylon cinnamon, as the coumarin found in Cassia cinnamon can potentially cause liver and kidney damage in susceptible people when consumed at high levels.
I use Ceylon cinnamon in powder form to sprinkle into my coffees, and Ceylon cinnamon sticks to make detox waters, teas, and soups.
6. A Spoonful of Coconut Oil to Burn Fat and Suppress Appetite
Coconut oil is one of the most weight loss friendly oil. Most foods contain predominantly long-chain fatty acids, but coconut oil is made up of mostly medium chain triglycerides (MCT).
Our body metabolizes MCTs differently from other fats, storing less of the fat while boosting metabolism. In one study, MCTs were shown to increase energy expenditure by 120 calories per day (9).
Many studies have also shown that consuming MTCs can increase the feeling of fullness, leading to a natural decrease in caloric intake (10, 11).
Coconut oil is highly versatile and beneficial and I use it not just for cooking but also to protect and moisturize the skin and hair of my family on a regular basis.
7. A Spoonful of Goji Berries to Stabilize Blood Sugar
Goji berries have been used in Traditional Chinese Medicine for thousands of years due to its wide range of health benefits from promoting eye and skin health, boosting immune system and energy, to detoxifying the liver.
Goji berries are also known to help control the release of sugar into the bloodstream to prevent blood sugar spikes that can increase fat storage. It’s a natural diabetes remedy that can increase insulin sensitivity to balance blood glucose levels and its effects.
Add a spoonful of goji berries to your healthy smoothies, teas or soups. These sweet berries also make a nice snack alternative to high-sugar packaged foods.
8. A Spoonful of Protein Powder to Boost Metabolism and Maintain Weight Loss
Adding more protein to your diet is one of the most effective ways to lose weight and maintain it long term. Many of us don’t get enough protein through our diet though, and adding protein powder can provide an easy boost to your daily protein intake.
Whey protein supplements have been proven to be particularly effective for weight loss. A study on obese subjects found that taking a whey protein supplement increased body fat loss and preserved more lean muscle mass (12).
A spoonful of this whey protein powder from Quest Nutrition is high in protein, low in carbs and sugar, and can enrich the flavor of your healthy smoothies.
9. A Spoonful of Matcha Green Tea Powder for Lasting Energy and Weight Loss
The amazing range of health benefits of matcha merits its recent surge in popularity across cafes around the world. Matcha green tea powder is the best food source of antioxidants known as catechins, and studies have shown that catechin consumption leads to reduced body fat and helps the prevention and improvement of many diseases including obesity (13).
Matcha green tea has a high level of the antioxidant EGCG, which is known to boost your metabolism during exercise and increase your fat burn (14).
Matcha green tea has both regular caffeine and the amino acid L-Theanine. When these two chemicals are combined, the L-theanine slows the release of caffeine into the bloodstream, which leads to longer and more consistent energy that can last up to 6 hours!
I enjoy drinking matcha tea almost daily and my current favorite brand is Jade Leaf matcha green tea powder sourced from Japan.
10. A Spoonful of Apple Cider Vinegar for Digestive Health
Apple cider vinegar(ACV) and vinegar of all kinds have been used for a long time as a weight loss aid due to their ability to make you feel full. The acetic acid in ACV may aid in weight loss by interfering with your body’s ability to digest starch so that less is being broken down into calories in the bloodstream.
ACV is also known to improve digestion and reduce acid reflux by increasing your stomach acid. Improving your digestive health leads to a flatter stomach and weight loss.
I recommend drinking ACV by diluting 1 tablespoon of it with 8 ounces of water and sweeten it with 1 teaspoon of raw honey.
Bragg’s Organic Apple Cider Vinegar is one of the best brands on the market. It’s organic, unfiltered and contains “the mother” that is believed to provide the majority of its health benefits.
11. A Spoonful of Our 21-Day Slim Down Challenge
There are so many more “one-spoonful” hacks to lose weight in our 21-Day Slim Down Challenge using fat burning spices and healthy greens!
If you are looking for a blueprint to losing your weight quickly and naturally, this challenge teaches you how I lost my first 10 pounds in a month without working out or starving myself, and walks you through how to use 20+ spices to heal your gut, detox your body, and boost your metabolism.
You will have a list of approved and unapproved foods, complete with a three-week meal plan full of mouthwatering recipes so you’ll know exactly what to do each step of the way. And yes, snacks and drink recipes are included too!
The concepts that you’ll learn from the challenge will help you make the necessary changes in your diet and your lifestyle, and maintain your healthy weight beyond the challenge.
You can click here to get started with YOUR 21-Day Slim Down Challenge today!
Sharing is caring! Have you tried these or any other one spoonful hacks to lose weight? Leave a comment below.
You’ll Also Like:
Matcha green tea has become extremely popular in recent years. In the US, matcha green tea lattes have been popping up all around trendy cafes, and you can even find matcha in a variety of drinks on Starbucks’ menu, from Green Tea Latte, Green Tea Crème Frappuccino to Matcha Lemonade!
Not only is matcha tea considered superior to regular green tea in its vibrant green color, naturally sweet taste and fine powder texture, did you know that there are many amazing health benefits of matcha tea that puts it in its own class above regular green tea?
In fact, you’d have to drink 10 to 15 cups of regular green tea to equal the nutrients in one cup of matcha!
What is Matcha?
Matcha is a special type of powdered green tea that is mostly grown and processed in Japan.
The first green tea seeds and bushes were actually brought to Japan by a Japanese Buddhist monk that returned from his travels in China in the year 1191 A.D. The young monk used his experience growing and drinking green tea to develop the meditation ritual around drinking tea within his Buddhist monk community. The popularity of drinking matcha tea spread throughout Japan after the samurais adopted it into their daily practice.
Matcha green tea separates itself from ordinary green teas in the way it is farmed and processed. The green tea leaves are shaded from the sun for the last few weeks of their growth to stimulate an increase in chlorophyll production in the leaves, creating its gorgeous green color.
The best matcha green tea comes from the first flush, baby green tea leaves that grow during the spring. The window for ideal matcha green tea growth is very limited, and this is one of the reasons why matcha is one of the more expensive teas on the market. The finest leaves are hand-picked for premium quality. The leaves are then steamed and dried, then carefully ground with stone grinding wheels to produce a fine powder.
{This post contains affiliate links}
8 Health Benefits of Matcha Green Tea
1. Promotes weight loss
Matcha is the best food source of antioxidants known as catechins, and studies have shown that consistent catechin consumption leads to reduced body fat and potential prevention and improvement of many diseases including obesity (1).
While drinking matcha green tea alone will not magically cause you to suddenly lose weight without other healthy dietary changes, it can boost your metabolism and help you lose weight faster when consumed as part of a healthy weight loss plan.
To get the most out of matcha green tea, drink it plain without added sugar. Ceremonial grade matcha needs no added sweetener or dairy products to make it palatable.
A popular practice all over Asia is to pair drinking tea (without added sugar) with a sweet snack or dessert – a technique that naturally reduces your cravings for sweets and overall consumption of sugar!
2. Packed with Antioxidants to fight cancer
Studies have shown that consistent green tea consumption can reduce the risk of cancer, such as breast cancer (2), and colon and rectal cancers (3).
Matcha green tea contains high levels of antioxidants, especially EGCG and ECG that are capable of fighting free radicals and protecting us from free radical damage. Matcha green tea also contains a potent class of antioxidant known as catechins that can protect you from damage caused by harmful UV radiation of the sun, and improve your immune system function.
3. Improves focus and concentration
One major health benefit of matcha green tea is due to its high concentration of L-theanine, an amino acid that improves creativity, learning and memory. A higher level of L-theanine also promotes alpha waves in your brain, which produces a relaxed but alert mental state that lasts longer.
Matcha green tea contains up to five times as much L-theanine as regular green tea. The shaded growth technique used by matcha farmers in the last few weeks before harvest is credited with enriching its L-theanine level.
4. Energy boost without the crash
The caffeine found in matcha green tea offers a calmer and lasting energy, or “zenergy”, surge compared to when you drink black coffee. It offers many of the same energy-boosting benefits of caffeine, without the corresponding crash.
Matcha green tea has both regular caffeine and the aforementioned amino acid L-Theanine, and when these two chemicals are combined, it really starts to shine! L-theanine slows the release of caffeine into the bloodstream, leading to longer and more consistent energy that can last up to 6 hours, compared to a cup of coffee or a soda, which tend to release caffeine in a rush then dissipates within an hour or two.
5. Boosts exercise performance and post-workout recovery
The longer-lasting energy boost from the caffeine and L-Theanine can provide more stamina and endurance during your workout.
The potent antioxidant catechin found in matcha, help the immune system reduce inflammation in muscles from oxidative stress during exercise, and this helps repair the muscle in the long run. Catechins also lower levels of lactate in the blood and muscle by stopping the use of glucose for energy.
6. Promotes Skin Health
While there are many health benefits to ingesting matcha green tea, its anti-inflammatory properties from its high chlorophyll content also shine through when applied directly to the skin! Not only can a matcha face mask help relieve minor sunburns, but it can also provide natural UV protection for those with sensitive skin (although you should always apply sunscreen for a complete protection). The polyphenol content in matcha can help give your skin a natural glow.
To make an easy matcha face mask, simply mix one teaspoon of the green tea powder with equal parts of raw honey and water to create a thick paste. Apply the paste evenly on your face, and wash off after 15-20 minutes. Not only will this mask help you to reap all the benefits of matcha, it’ll also leave you with a freshly scented skin. You may substitute the honey with coconut oil.
7. Detoxifies the body
Matcha’s vivid green color is the result of its high concentration of chlorophyll. The chlorophyll not only provides it with a rich green color, but it’s also an amazing detoxifier that can help eliminate harmful toxins, chemical and heavy metals from your body.
An easy way to incorporate detoxification of your body on a consistent basis is to drink a cup of matcha green tea daily.
8. Anti-aging benefits
The Chinese have long believed that matcha tea is “the elixir of immortality”.
Matcha’s rich level of antioxidants helps to prevent cell degeneration and premature aging. Its anti-inflammatory properties combat skin aging by protecting it from UV damage and improving its elasticity.
Caution
As amazing the health benefits of matcha green tea are, there is one important caution to take note: lead.
China is one of the world’s largest exporters of tea, but their rapid industrialization has raised concerns about contamination with lead, a toxin that can negatively affect almost every organ in the body. The more lead found in the soil, the more lead ends up in the tea leaves. With matcha, you are consuming the powder from the entire leaf, so more lead may wind up in your cup.
For this reason, your best bet is to stick to matcha teas grown in Japan, and look for brands that provide consistent test reports on the presence of heavy metals.
Where to Buy Matcha Green Tea?
A cup of matcha can cost $4 or more in cafes, but you can brew matcha easily and inexpensively at home. The best place to buy matcha green tea is on Amazon.
There are three grades of matcha tea powder:
1. Ceremonial grade matcha
Ceremonial grade matcha is the highest quality green tea powder available and has been used in traditional Japanese tea ceremony for centuries. It has a vibrant green color with a delicate, sweet taste and extremely fine texture.
The ceremonial grade matcha is made from the youngest tea leaves, with the stems and veins removed. The leaves are stone-ground, which makes for a perfect thick-style tea.
Kenko matcha green tea powder is one of the best on the market. Its tea is grown in the Nishio region of Japan, known for its ideal climate to harvest the best matcha green tea powder.
2. Premium or “in-between” grade
The green color of the premium or “in-between” grade matcha is slightly less vibrant compared to that of the ceremonial grade matcha, but it can be just as satisfying at a slightly lower price. Premium grade matcha tea is ideal for everyday consumption, from a morning matcha smoothie to an afternoon latte.
Encha offers a premium “latte-grade” matcha using first-harvest pure organic matcha grown in the Uji mountains of Kyoto, Japan. This matcha powder is greener and smoother compared to lower-quality culinary matcha.
3. Culinary grade matcha
Culinary grade matcha powders are made with less delicate leaves than ceremonial or premium grade matchas, but they offer a strong flavor that makes it perfect for cooking and baking.
Jade Leaf makes a fine USDA organic, authentic matcha that is sourced from Japan. I’ve been adding it to my green smoothies and lattes, and It’s fine texture blends really well.
How to Make Matcha Tea at Home
Brewing a traditional matcha tea is a simple, yet elegant art form in itself! All you need is matcha powder, a tea bowl, a whisk, and warm water. These items can be purchased separately, or neatly packaged together in a matcha kit. The whisking of the powder and water together provides the creamy latte texture that makes the matcha stand out from other typical green teas.
INGREDIENTS
- 1 teaspoon matcha powder
- 6 ounces water just under boiling temperature
INSTRUCTIONS
- Sift the powder into the tea bowl.
- Add the hot water.
- Whisk with the bamboo whisk until frothy and well mixed.
- Drink and enjoy!
With all the incredible health benefits of matcha green tea powder and its serene aroma and flavor, it’s a great drink to try if you are looking for a new low-calorie, sugar-free drink!
If you enjoyed this article and are looking for more resources on healthy, natural weight loss, check out the 21-Day Slim Down Challenge to naturally lose weight with the spices and healthy greens that has been used for thousands of years in traditional Asian medicine.
The concepts that you’ll learn from the challenge will help you make the necessary changes in your diet and your lifestyle, and maintain your healthy weight long beyond the challenge.
You can click here to get started with YOUR 21-Day Slim Down Challenge today!
I’m on a quest to encourage my family to munch on wholesome, healthy snacks, and this Cumin Chili Lime Kale Chips recipe not only delivers a burst of delicious crunchy flavors but also helps to maintain a lean physique with its fat burning spices too.
A tasty, versatile spice and one of my favorites, cumin health benefits include weight loss, increasing your energy level and immunity against common colds among others.
Chili powder contains capsaicin, which is a powerful compound that can raise body temperature and fat burning and has been shown to lower cholesterol and improve blood circulation.
While I’ve made my share of baked kale chips that ended up looking and tasting burnt, I’m having success lately with setting the baking temperature at a relatively low 300 F and baking them for 20-25 minutes. The wait is well worth it, my friends!
This easy Cumin Chili Lime Kale Chips recipe is a keeper for healthy snacking around the house!
Cumin Chili LIME Kale Chips
Prep Time: 5 minutes | Cook Time: 25 minutes | Serves: 2
INGREDIENTS
- 1/2 bunch kale leaves
- 1/2 tablespoon extra virgin olive oil
- 1/2 teaspoon cumin powder
- 1/2 teaspoon chili powder
- 1/8 teaspoon salt
- 1/4 teaspoon freshly cracked black pepper
- 1 teaspoon grated lime zest
INSTRUCTIONS
- Preheat oven to 300 F.
- Tear off large pieces of kale leaves from its stems. Wash and thoroughly dry using a salad spinner.
- In a large bowl, add the olive oil, cumin, chili, salt, black pepper and whisk to mix.
- Toss the kale in the bowl using hands to evenly distribute the oil and seasonings onto the leaves.
- Spread out the kale onto the prepared baking sheet into a single layer, being sure to space out the leaves with minimal overlapping layers.
- Bake for 10 minutes. Then rotate the pan, and bake for another 12-15 minutes more until the kale is crispy and slightly golden brown.
- Cool the kale on the sheet for a couple of minutes and sprinkle with lime zest before serving.
- Store in a covered glass container to maintain their crispiness.
Ready to learn about more powerful spices that can help you slim down? If so, subscribe below and start losing weight with the strategies that I used to trim 9 inches off of my post twin pregnancy belly and 28 pounds!
Are you a mocha latte fan? I enjoy the aroma and tastes of coffee and chocolate any day. This Turmeric Latte spices up your average mocha latte to rev up the flavor and your metabolism for weight loss!
The wonder spice of the moment in the health and wellness community, turmeric health benefits range from weight loss to reduced symptoms of PMS, uterine fibroid, and eczema. It also adds a subtle warming kick to this mocha latte. I’m normally not a big fan of its taste, but I find it to enhance the taste of coffee.
Cinnamon is another common kitchen spice you’ll want to include in your drinks and foods for health. The benefits of cinnamon range from weight loss to fighting the common cold, to protecting your dental health!
You don’t need to feel guilty about breaking the bank purchasing expensive lattes when you can easily make this turmeric latte at home with a stovetop espresso maker and ingredients that may already be in your pantry!
SKINNY TURMERIC LATTE
Serves 1
INGREDIENTS
- 1/3 cup fresh brewed dark roast espresso coffee
- 2/3 cup almond or coconut milk
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cinnamon powder
- 1 sprinkle freshly cracked black pepper (to boost absorption of curcumin in turmeric)
- 1 tablespoon cacao powder, unsweetened
- 1 1/2 teaspoon raw honey for ice latte or maple syrup for hot latte
DIRECTIONS
- Combine turmeric, cinnamon, cacao powder, black pepper and raw honey in bottom of coffee cup.
- Add brewed espresso into cup. Stir to combine with spices/honey combination.
- Steam/froth milk, gently stir into espresso.
What are your favorite latte flavors?
Ready to learn about more powerful spices that can help you slim down? If so, subscribe below and start losing weight with the strategies that I used to trim 9 inches off of my post twin pregnancy belly and 28 pounds!
Chocolate chia pudding is a favorite snack in my household these days. In the summer, I enjoy adding mint to my drink and food recipes as it adds a cooling dimension to the taste. This Mint Chocolate Chia Pudding is not only a healthy, delicious snack, but can also help to curb your cravings and weight!
Eating healthy to lose weight doesn’t mean you have to deprive yourself of decadent chocolaty snacks! There are only five ingredients to this Mint Chocolate Chia Pudding, and it’s super easy and quick to whip up!
Chia seeds are an excellent source of healthy omega fatty acids, and their high protein and fiber content can help you lose weight.
Cacao is a superfood filled with antioxidants, iron, magnesium, and zinc to help boost your energy and immune system. It also stimulates your serotonin production in the brain to help regulate your mood and suppress your appetite, so you consume fewer calories in the long run.
Peppermint is a natural appetite suppressant and a study in 2008 from Wheeling Jesuit University in West Virginia concluded that participants exposed on a consistent basis to peppermint consumed about 2,800 fewer calories per week than those who were not. And peppermint is effective whether ingested or inhaled!
This Mint Chocolate Chia Pudding is an easy, quick and healthy snack of choice to curb your cravings and keep you feeling full!
Mint Chocolate Chia Pudding
Prep Time: 5 minutes
Serves: 4
Ingredients
- 1 1/2 cup almond milk, unsweetened
- 1/3 cup chia seeds
- 1/4 cup or 4 tablespoons cacao powder, unsweetened
- 1 1/2 tablespoon raw honey
- 1/4 teaspoon peppermint extract
Instructions
- Add all ingredients to a mixing bowl and whisk to combine.
- Let rest covered in the fridge overnight or until it reaches a pudding-like consistency(at least 3 hours).
- Serve chilled with your favorite toppings, such as fruit or mint leaves.
Ready to get serious about shedding that extra weight? If so, subscribe below and start losing weight with powerful spices that trimmed 9 inches off of my post twin pregnancy belly and 28 pounds!
This simple yet elegant Cumin Ginger Tea is chock full of health benefits for detox and weight loss. Whether you are looking to improve your digestive health, fight the common cold, or boost your metabolism to shed extra pounds, this delectable tea has you covered.
A superfood spice, cumin health benefits range from trimming your waistline, increasing your energy, to lowering cholesterol and preventing certain cancers.
There are many benefits of ginger for weight loss, from boosting metabolism to suppressing appetite, ginger has been used for thousands of years in traditional medicine as home remedies for various ailments as well.
The Cumin Ginger Tea is a perfect drink year round and can be enjoyed both hot and cold. From fall to winter, the cumin helps to boost your immune system to prevent the cold, while the ginger warms your insides. During the warm summer months, I sip it as a refreshing cool drink along with many others, as cumin has the amazing ability to actually help prevent nighttime bathroom runs to enable restful quality sleep!
CUMIN GINGER TEA
Serves: 1
INGREDIENTS
- 1 teaspoon cumin seeds or 1/2 teaspoon cumin powder
- 1 teaspoon grated ginger or 1/2 teaspoon ginger powder
- 1 cup boiling hot water
DIRECTIONS
- Place spices in a tea bag or tea ball and place in tea cup. Pour 1 cup boiling water over spices and let steep for 5 minutes.
*** Alternatively, add the cumin seeds and grated ginger to water and infuse overnight in the refrigerator for a refreshing cold tea.
What is your favorite go-to tea?
Ready to learn about more powerful spices that can help you slim down? If so, subscribe below and start losing weight with the strategies that I used to trim 9 inches off of my post twin pregnancy belly and 28 pounds!
Do you associate dieting and weight loss with hunger? If so, you’ll be pleasantly surprised to find that eating high fiber foods can help you lose weight and keep your hunger at bay!
What Is Fiber?
Fiber is a type of carbohydrate that our body can’t digest. Most carbohydrates are broken down into sugar molecules, but fiber cannot be broken down so it passes through the body undigested. Fiber helps to regulate the body’s use of sugars, keeping hunger and blood sugar in check.
Our dietary fiber is found in fruits, vegetables, and grains. There are two types of fibers:
Insoluble fiber does not dissolve in water, and does not ferment with bacteria in the colon. It provides bulk in the intestines to promote regular bowel movements and helps to prevent constipation.
Soluble fiber creates a gel-like substance once ingested. Studies show that it slows stomach emptying to allow for better absorption of nutrients. It also helps to regulate blood sugar levels for people with diabetes. It ferments in the stomach and can cause bloating and gas, therefore it’s recommended that you increase these foods gradually and drink plenty of water.
Why High Fiber Foods Are Good for You
Diets high in fiber may help reduce the risk of obesity, heart disease, and diabetes(1). Some studies show that women with PMS or those that are menopausal can experience some relief from symptoms with high-fiber diets as well.
Adding more fiber to your diet may also promote a healthy balance of bacteria to relieve digestive tract conditions and their symptoms.
How Does High Fiber Foods Help You Lose Weight?
What’s so magical about fiber that it can help you to eat your way to weight loss? There is actually no special fat-burning properties in fiber. It simply helps you feel satiated longer without adding a lot of extra calories to your diet. This very nutrient that is well known for keeping us “regular” is also great at keeping us feeling full at the same time!
One important thing to keep in mind is that while all fruits and vegetables have fiber, it’s mostly concentrated in the skin, seeds, and membranes. This means an apple with the skin on has more fiber than a banana that is peeled. Whole berries like raspberries and blackberries are also some of the richest fruit sources of fiber.
So remember to eat the fruits and vegetables whole whenever possible, and also add them whole to your green smoothies. Not only will you save precious time not peeling them, you are also not wasting precious nutrients! Organic fruits and vegetable are recommended whenever possible.
How Much Fiber Should You Get?
The recommended daily intake of fiber for women is 25 grams per day, and men need 38 grams per day, according to the Institute of Medicine.
You can probably guess that most of us don’t get enough fiber in our highly refined, modern American diet. The average American adult only eats 15 grams of fiber per day!
The 12 high fiber foods on this list are the best way to get the fiber you need. Incorporate these high fiber foods slowly, then increase gradually, and don’t forget to drink plenty of water to help the fiber do its job.
12 Best High Fiber Foods For Weight Loss
1. Avocado
Fiber: 10.5 grams per cup (sliced)
In addition to the fiber, avocados provide a high amount of potassium, vitamin K, vitamin E, magnesium, and monounsaturated fat. It’s also packed with healthy fats that help to lower cholesterol and reduce the risk of heart disease.
2. Raspberries
Fiber: 8.0 grams per cup
There are fascinating recent researches on raspberries for managing obesity and type 2 diabetes. Raspberries contain a naturally occurring compound called ketone that can increase metabolism in our fat cells so that we may be less likely to deposit fat and also use up some of the fat that is already stored(2).
Red raspberries, along with a range of other berries, can help improve insulin balance, blood sugar balance, and blood fat balance in obese persons with type 2 diabetes(3).
3. Coconut
Fiber: 7.2 grams per cup (shredded meat)
Coconut is a very good source of B-complex vitamins such as folates, riboflavin, niacin, and thiamin, as well as minerals such as potassium, iron, and magnesium. It provides a significant portion of the daily recommendation of 25 grams of fiber from the American Heart Association.
4. Pears
Fiber: 5.5 grams per medium fruit, with skin
Pears are a good source of antioxidant and anti-inflammatory nutrients with its vitamin E and omega-3 fatty acids content. Remember to keep the skin in tact though because that’s where most of the nutrient is concentrated.
5. Artichokes
Fiber: 10.3 grams per medium artichoke
Artichokes are low in calories, high in fiber and essential nutrients. They are very rich in antioxidants and may help prevent cancer.
They also have the ability to boost the production of digestive bile and to detox the body. Adding artichoke to your diet can improve your gut flora, boost your immunity and reduce symptoms associated with digestive diseases.
6. Green Peas
Fiber: 8.6 grams per cooked cup
The majority of the fiber in green peas are insoluble fiber. It’s packed with powerful antioxidants, anti-inflammatory properties and phytonutrients that promote overall health. Frozen peas are available year round and budget friendly, making them a practical addition to your diet. They are also easy to add to soups, salads and side dishes.
7. Okra
Fiber: 8.2 grams per cup
Okra is a rich source of dietary fiber and several vitamins and minerals, including vitamins B1, B2, B6, C, folic acid, and zinc. It is high in antioxidants and may support improvement in heart diseases, type 2 diabetes, digestive diseases, and even some cancers.
Okra seed is known to be rich in high-quality protein with its high content of essential amino acids, making it one of the top vegetable protein foods out there. Incorporating high protein foods is another great way to lose weight fast.
8. Lentils
Fibers: 15.6 grams of fiber per cup (cooked)
Legumes like lentils lead the pack as high fiber foods. Lentils also have significant amounts of folate and magnesium that contribute to heart health.
Lentils provide slow burning complex carbohydrates to give you energy, while its soluble fiber helps to stabilize your blood sugar levels. Lentils can also increase your energy with its high iron content.
9. Black Beans
Fiber: 12.2 grams of fiber per cup
Not only are black beans an excellent source of fiber, they are also a very rich source of protein. Both fiber and protein can help regulate the passage of food through our digestive tract. This provides a steady digestive flow that can help to regulate blood sugar and promote overall digestive tract health.
Their high flavonoids and antioxidant content help to fight free radicals and reduce your risk of certain cancers and inflammatory diseases.
Black beans make a great side dish and can also be easily added to soups.
10. Almonds
Fibers: 1.2 grams of fiber per 12 almonds
Almonds have been shown in studies to improve insulin sensitivity in people with prediabetes(4). This helps to protect against both diabetes and cardiovascular diseases.
Another study showed that eating almonds along with a high glycemic index food (white bread) significantly lowers the glycemic index of the meal, and lessens the rise in blood sugar after eating(5).
So go ahead and sprinkle sliced almonds over your salads, vegetables or your pasta to help keep your blood sugar under control!
11. Chia Seeds
Fibers: 5.5 grams per tablespoon
Chia seeds are a superfood high in fiber, omega-3 fats, omega-6 fats, protein, and essential vitamins and minerals. They can help to increase your energy level, support digestive health along with many more health benefits.
Chia seeds have the unique ability to absorb up to 10x its own weight in water. This helps to slow digestion, reduce your hunger and sugar cravings.
It’s recommended that you soak chia seeds to make it easier to digest and get the most out of the nutrients inside the seeds. They are easy to incorporate into overnight oats or green smoothies.
12. Flax Seeds
Fiber: 2.8 grams per tablespoon
Flax seeds provide the richest plant source of omega-3 fats that can help to reduce inflammation, prevent heart disease and diabetes. They can be easily added to smoothies, salad dressings, yogurts and oatmeal.
If you enjoyed this article and are looking for a blueprint on natural weight loss with a structured diet plan and recipes that tells you exactly what to eat and also what foods avoid, check out my 21-Day Slim Down Challenge to learn how I lost my first 10 pounds in a month without working out or starving myself, using spices and healthy greens that has been used for thousands of years in traditional Asian medicine to maintain a healthy body and weight!
The concepts that you’ll learn from the challenge will help you make the necessary changes in your diet and your lifestyle, and easily maintain your healthy weight beyond the challenge.
You can click here to get started with YOUR 21-Day Slim Down Challenge today!
Sharing is caring! Do you regularly incorporate these high fiber foods into your diet?
