Monday, January 31, 2011

Changes I've Made

Over the last few weeks I have started the Eat Clean diet and I've made so many positive changes so I thought I would start a series of posts listing a few at a time of the changes I've made.

1.  I've changed from skim milk to almond milk.

Skim milk contains for a 1 cup serving size:
                                                                  80 calories
                                                                  0g fat
                                                                  0mg cholesterol
                                                                  125mg sodium
                                                                  13g carbs
                                                                  0g fiber
                                                                  12g sugar
                                                                  9g protein

Unsweetened almond milk contains for a 1 cup serving size:
                                                                  40 calories
                                                                  3.5g fat
                                                                  0mg cholesterol
                                                                  180mg sodium
                                                                  2g carbs
                                                                  1g fiber
                                                                  0g sugar
                                                                  1g protein
Its also free of dairy, soy, lactose, cholesterol, peanuts, casein, gluten, eggs, saturated fat and MSG, its made with real almonds, contains no added sweeteners, has a low glycemic index and is vegan.

2.  For breakfast I eat natural cereals like Kashi or steelcut oats. 
In place of sugar and butter in my oatmeal I add honey or agave nectar.  I also add flaxseed and wheat germ to my cereal and oatmeal.  To add some extra sweetness to my oatmeal I throw in alittle fruit(ex. raisins) and nuts (ex. walnuts).

Steelcut oats are inherently full of nutritional value and are high in B-vitamins, calcium, protein and fiber while low in salt and unsaturated fat. One cup of steel-cut oatmeal contains 8 g of insoluble fiber.  According to the USDA, whole grains reduce cholesterol and high blood pressure and even help prevent heart disease, cancer and diabetes. Whole grains also help flush fat and cholesterol out of your system and provide powerful antioxidants that help you stay healthier, look younger, and live longer.

Benefits of Honey
-Natural energy booster
-It has antioxidant and anti bacterial properties
-It possesses carcinogen preventing and anti tumor properties
-It can be used for cuts and burns, hangovers, sore throats and sleeplessness.

Benefits of Agave nectar:
-Has a low glycemic index
-The sugar it contains doesn't cause an unhealthy spike in blood sugar levels like other forms of sweeteners.

Benefits of Flaxseed:-Can help reduce your risk of heart disease, cancer, stroke, and diabetes.
-Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

-Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods
-Fiber. Flaxseed contains both the soluble and insoluble types.
-May have a protective effect against cancer, particularly breast cancer, prostate cancer, and colon cancer.
-The lignans in flaxseed may provide some protection against cancers that are sensitive to hormones. Some studies have suggested that exposure to lignans during adolescence helps reduce the risk of breast cancer
-Daily intake of the lignans in flax may modestly improve blood sugar
-Also effective in inflammations and hotflashes

Benefits of Wheat germ:
-High in vitamin E - an antioxidant which is good for the skin and has anti-aging properties.
-Has a phytosterol content which has been shown to lower cholesterol and promote a healthy heart.
-Good source of omega-3 fatty acids.  Omega-3 fatty acids helps to lower cholesterol and blood pressure as well as being important for nervous system functioning, and help elevate mood.

-Good source of fiber which has many benefits including improved bowel function and may reduce the risk of developing heart disease and diabetes and prevent weight gain.
-Aids in treating muscular disorders and helps prevent muscle cramps.
-Aids the body in handling stressful situations.

Benefits of Raisins:
-Great source of iron which helps the blood transport oxygen.

Benefits of Nuts (Almonds and Walnuts):
-Have cancer preventing properties.
-High in Omega 3 fatty acids which help protect against heart problems and diseases.

3. I've increased my protein intake and decreased my carbohydrate intake.

Benefits of protein:
-Essential to maintain a healthy body.
-Protein helps tissue repair.
-Helps provide energy to the body to keep us from becoming fatigued.
-Helps the body fight off illness and disease and keeps the immune system functioning properly.
-Helps build skin, hair, nails and cartilage.

Disadvantages of Carbohydrates:
-Increased body fat levels
-Increased likelihood of contracting Type 2 Diabetes
-Increased hunger levels
-Increased risk of cell damage
-Fluctuating energy levels

These are just a few of my changes.  All of this information was found on the internet and I am in no way a medical professional so before adding any of these changes to your own diet do your own research.


  1. Your talking my language now :) I love almond breeze, flax seed, raisins, chia seeds, protein, nuts, honey etc.
    I also love how i feel when i choose healthy foods!

  2. One of the easiest switches for me has been getting off of regular milk. Soy milk, Almond milk, and even hemp milk- all delicious and much more nutritionally sound!

  3. Suzi I'm going to have to try chia seeds but I haven't seen them anywheres yet.

    Blubeari I don't even miss regular milk.

  4. I haven't had real milk in years :) But because i'm going to be 50 this year i do take calcium and vit D!

  5. Spunkysuzi I had never tried almond milk or soymilk until I started eating clean and I have to say I really like them. I do take vitamins and vitamin D to.