Mild and healthy, spinach is the perfect base to many meals and allows bold flavors to seep in and soak the leaves. Precooked lentils make this healthy lunch come together in 10 minutes (or less!). You can also roast the beets ahead of time—look for the golden variety in grocery stores. They're much less messy than red beets, which can stain your hands and your cutting board.
When we think about our health, we often forget that our mental and emotional health is just as important as our physical health. When you feel blue, anxious or stressed, your whole body feels it. So find ways to support a clear and positive mind and spirit to limit the stress put on your physical health. Try meditation, yoga or other mindfulness practices, or find other things that help you relax. Foster positive relationships and love for yourself. Don’t make yourself an afterthought; make your well-being a priority.
But the psychological or spiritual effect can't be discounted, says Dillard. "People love the idea of cleansing, of purification rituals, going to the Ganges, to the spa. It has powerful psychological, religious, spiritual meaning. That has its own positive effect on health. But we need to separate that from saying this is science or good medicine."
A clean-eating diet, such as the Eat Clean Diet from fitness and health author Tosca Reno focuses on eating only clean, unprocessed whole foods. It’s similar to the elimination diet but takes it one step further by saying goodbye to all vices: sugar, caffeine, processed foods and more. “Once a year for a week or so I eat very clean and lighten things up,” says Wasserman. “I make sure I eat lighter grains such as quinoa, mostly veggies and watch my sugar intake.”

“When I need to give my diet a reboot, I focus on having two nourishing, planned snacks per day, like a pear and pecans, or grape tomatoes and string cheese, or berries and yogurt. And I put the snacks on a plate, sit down and enjoy them.” This part is especially key. When you graze or snack mindlessly, you don’t register those foods as well as when you plate them. No plate? No problem! Use a paper towel, napkin, cup or whatever is available to you to help you eat more mindfully.
These support bone health and have other possible benefits. Dairy products are the best sources of calcium, but you can also get it from fortified foods as well as canned salmon, sardines, dark leafy greens, and most tofu. If you can’t get the recommended 1,000 to 1,200 milligrams a day from food, take a calcium supplement. It’s hard to consume enough vitamin D from foods (the RDA is 600 to 800 IU a day, though other experts advise more). Thus, many people—especially those who are over 60, live at northern latitudes, or have darker skin—should consider taking a supplement.
To help remind me of my focus, I made this wellness pyramid. It’s  visual depiction of what I will prioritize in my quest for balanced wellness. I think of it like a food pyramid or like Maslow’s Hierarchy of needs, but refocused on finding overall wellbeing. In both systems, the base is the foundation and the top priority.  It’s easier to achieve the higher levels of the pyramid if you satisfy the base layers. It’s a great visual reminder of what to prioritize if your short on time or resources. Here’s mine:
Vayali generally recommends that her patients cut out processed foods from their diets. These include things like store-bought pastries, microwave dinners, candies – many of the pre-prepared products you find in the middle aisles of your grocery store. Instead of relying on these convenience items, fill up on whole foods such as fruits, vegetables, whole grains, and lean meats and fish.

This one-pan meal is a crowd-pleaser and testament to how 4 ingredients can come together to form a supremely satisfying dish, ready in a flash. We broil the steak over the veggies so the meat juices baste them as they cook. Choose multifaceted flat iron steak. Butchered from the shoulder (chuck), it gives you the best of both beefy worlds: One end of the cut is tender and mild, while the opposite end has sirloin-like chew and deep, mineral flavor.
Your tip So-called toxins don't cause belly bloat and lethargy, but too much salt will. In addition to cutting back on pickles, olives, and chips, watch for stealthy sources such as canned veggies and condiments. Look for high-fiber packaged snacks that contain less than 100 milligrams of sodium per serving to help keep the digestive system humming.
Sweet potatoes are loaded with beta carotene (pre-Vitamin A), Vitamin C, and potassium, not to mention fiber and complex carbohydrates, making them a better choice than white potatoes in most cases. They regularly appear on clean menus alongside lean proteins like chicken, pork, and fish. Oven-frying cuts the fat and calories from these potatoes while still giving you a crisp, tender product. And making them yourself (as opposed to out of a frozen food bag) ensures you’re using unprocessed ingredients. Here, a sprinkling of grated orange peel adds a zesty note. Look for long, thin sweet potatoes; they make better oven fries than shorter, more squat ones.
It's time to stop sabotaging ourselves! SELF paired five cleanse fans with registered dietitians for 30 days to create eating plans that provide everything they hoped for from a detox but without the deprivation or danger. Here's what they learned when their eating habits got a healthy makeover—their tips can help you closer to your health and weight-loss goals, one bite at a time.
Super clean salads highlight all kinds of fresh, wholesome, unprocessed foods, like vegetables, fruits, whole grains, and more. Chickpeas, goat cheese, and walnuts pump up the protein in this arugula salad, making it a hearty meatless main. Dried figs add a big fiber boost—more per serving than any other fruit. Nuts (and seeds too) are a common ingredient in “clean” cooking because they fill you up, provide hard-to-get nutrients like magnesium, zinc, selenium, and vitamin E, and are chock full of good fats.

A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
Cannabis is catching a lot of attention this week following the news that even Coca-Cola is considering cannabis-infused drinks. While Coca-Cola isn’t the first company to consider tapping into the increasingly legal market, much like the tobacco company Altria (MO), home of Marlboro cigarettes, it is facing a waning market for its core sugary and […]

Dawn Jackson Blatner, RDN, author of "The Superfood Swap," offers this tip: Swap grazing for plated snacks. “I have a tendency to graze mindlessly, and even if it’s on healthy stuff, it adds up,” she says. “Grabbing a spoonful of ‘this’ while standing in the kitchen, scooping a handful of ‘that’ while working at my desk, or eating just a few little bites of ‘something’ while watching TV.” Anyone else familiar with this scenario?

Toxic overload is an often-overlooked factor in obesity, and the right detoxification plan can provide the nutrients your body requires to help you heal and lose weight. While these strategies are a powerfully effective starting point, a chiropractor or other healthcare professional can help you design a custom-tailored detoxification plan based on your individual needs.
Cannabis is catching a lot of attention this week following the news that even Coca-Cola is considering cannabis-infused drinks. While Coca-Cola isn’t the first company to consider tapping into the increasingly legal market, much like the tobacco company Altria (MO), home of Marlboro cigarettes, it is facing a waning market for its core sugary and […]
Without the energy you get from things like carbohydrates, your blood sugar levels will likely dip which may lead you to feel sluggish and fatigued. And if you let yourself get to hungry, Rachele Pojednic, Ph.D., assistant professor in the nutrition department at Simmons College and professor at the Harvard Extension School, tells SELF that appetite-inducing hormones like ghrelin may even cause you to become shaky or sweaty.
You are what you eat! What you eat can affect every aspect of your health, so make sure you’re eating the good stuff. You can learn more about clean eating from our blog series here, but, in a nutshell, clean eating means eating a diet of whole, organic and unprocessed foods – you know, real food. Avoid things with additives, preservatives and artificial ingredients.
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