Personally, I love water and drink as much as possible each day. I carry a bottle of water with me almost everywhere I go and order water whenever I am dining out. There are lots of folks out there that can’t stand the taste or lack of taste, and regardless of eating clean or not, we all need water to survive.

Water Alternatives

If you’re a water hater, there are ways to get in your precious fluid intake such as:

• Coffee
• Sports drinks
• Tea
• Diet sodas
• Fruit juice
• Low calorie softdrinks (Crystal Light, etc.)
• Water with lemon
• Flavored water
• Carbonated water

Drinking the above is better than nothing if you don’t plan on drinking water all that much, however, there are several negative effects to most beverages:

Coffee and Tea - These are two main beverages people will drink to help meet their water requirements. The downside is both are diuretics meaning they make you urinate more often.

Sugar substitutes - Many low calorie, sugar free, soft drinks contain sugar substitutes such as aspartame or sucralose.

Sugar - Sports drinks and flavored waters can contain high amounts of sugar.

Sodas - These steal water from your body not to mention stealing vital minerals.

Considering our bodies are made up of 80% water and that water needed for a multitude of vital functions, we should drink it more often, without added ingredients. There really is no substitute for the real thing. If you need to change your mind about water, simply read some of the negative side effects of the extra ingredients in most beverages — particular the dangers of sugar.

When dining out or dining in, it’s always good to eat a salad to get in your daily dose of vegetables. Before you dive into your next salad, there are some items you may not want to add to your plate due to a lack of nutritional value, calories, and fat.

Skip these salad items:

Creamy dressings/salads - these items should be avoided due to being higher in calorie and fats. If you must, limit your quantity.

Bacon - while I love bacon, we all know that it’s not the best thing for you. Crutons are a better choice if you need a crunchy topping.

Shredded cheese - avoid cheese which is high in fat or limit significantly to about 1 tablespoon.

Items that are ok but you can do without:

Iceberg lettuce - I’ve always thought this lettuce was a waste of time. It is not helpful at all in the nutrition department.

Alfalfa sprouts - these sprouts hold very little nutritional value and in my opinion don’t taste all that great either. They make for good filler if you’re trying to feel full.

Mushrooms - I like mushrooms so I will continue to add to my salads, however, these also hold very little nutritional value. Adding them won’t hurt calorie/fat wise.

Black olives - I also enjoy these but they are high in fat so if you must, don’t pile them on.

Cucumbers - these are great for crunch but that’s about it. Otherwise they are not very helpful health wise.

Pile these items on!

Mixed greens - these hold more nutrients than regular iceberg lettuce which is really nothing more than water. Don’t waste your time with regular lettuce.

Broccoli - very nutritious and delicious on a salad, this vegetable has vitamin C, beta-carotene, calcium, iron, and is considered a cancer fighting food.

Cherry tomatoes - good source of vitamins A, C, and lycopene.

Shredded carrots - good source of beta-carotene, fiber, and vitamin A.

Hard boiled eggs - great source of protein, lutein, B vitamins, vitamin D, and various other nutrients.

Sunflower seeds - I love adding to my salads. They are a good source of potassium and magnesium.

Soy has had its share of positive and negative press. It is still very popular in the health food industry and used most often in products serving as meat substitutes. I enjoy soy beans, particularly eating edamame when dining out at a favorite Japanese restaurant. Let’s take a look at why soy is the health food of choice among many clean eaters.

Health benefits of the soy bean

Soy beans are very nutritious. They contain fiber, calcium, iron, zinc, B-vitamins (except for B-12) and are complete proteins — meaning that they contain the essential amino acids that our bodies need. Essential amino acids cannot be produced by the body and must be supplied through our diets. Soy beans are virtually fat-free and cholesterol free. Many vegetarians enjoy soy because the protein provided is comparable to animal protein without all of the fat, cholesterol, and possible steroids that come from eating meat. Lactose intolerant folks turn to soy milk for their cereal, coffee, etc.

If you are a protein shake drinker, you also have soy protein powder alternatives that offer the protein benefits while being low in fat. Many products in health food stores are made from soy including dessert items such as ice cream. You can eat ice cream without the guilt and lactose if that is an issue for you.

Why soy may not be a healthy alternative

While soy does have benefits there are some downsides to the product as well. The biggest coming from the fact that soy contains isoflavones which is known to mimic estrogen. This could be a cause for concern with breast cancer. Soy may also block calcium absorption. That is also a major downside when you consider osteoporosis. You may also want to consider the processed soy products. Any food that is processed has potential risks and processed foods are a no-no when you’re devoted to a clean eating lifestyle.

Soy will continue to be marketed as a health food alternative. Whether you choose to consume soy, it’s best to remember it’s all about moderation. Research more about soy yourself and if you want to be certain consuming it is safe for you, check with your doctor.

photo credit sxc.hu

Sugar is one of the most addictive substances on earth and has a major impact on our bodies when we consume it. Unfortunately, processed sugar can be found in so many foods — even ones we think are health foods. Some of the major damaging effects of sugar include:

• Can contribute to diabetes
• Increased insulin production
• Increased cortisone production
• Can lead to osteoporosis
• Excess turns to fat
• Causes mood swings
• Can cause arthritis
• Can cause kidney damage
• Can increase cholesterol

It’s important to check health food labels as well for hidden sugar. Processed foods are sure to contain sugar.

Healthy Sugar Substitutes
If you have a sweet tooth, it’s a good idea to satisfy the craving by eating fruit. However, if you need a sweetener for your beverages or for food, you can try one of the most popular sugar substitutes which is stevia. Stevia is an herb that is much more sweeter than sugar. You can now find it in many health food stores. Other substitutes can include:

• Applesauce
• Apple butter
• Cinnamon
• Agave nectar

Sugarholics - Jack Lalanne Tells it Like it Is!
Here is a classic Jack Lalanne clip in which he lays down the truth about sugar addiction. What he talks about applies even today:

If you’re not juicing you may want to consider it. I got addicted to juicing a few years ago when my sister and I stopped pass a juice bar on the way to work. This was the real deal — all fruits and vegetables, no ice cream or sherbert concoctions passed off as a healthy drink.

We began getting fresh juice every morning and I knew I was doing my body good. When I was able, I finally bought my own juice machine for the home so I could make the healthy juices any time. Below are some benefits of juicing fresh fruits and vegetables:

Get Your Daily Serving of Fruits and Vegetables Easy!
It is often difficult to get in our daily servings of fruits and veggies, however, by juicing them, you can get them in much easier and be done for the day.

Nutrients and Enzymes Right Into Your Bloodstream
Veggie and fruit juices require very little effort for your body to digest. That means that all of the health benefits work their way into your bloodstream much faster.

Other cool benefits depending on the vegetables you juice:

• Can improve skin
• Can increase your energy
• Can boost immune system
• Possible healing benefits

Recommended Home Juice Machine

I own a Breville juicer and have been using it for about 2 years now without any problems. It is a bit noisy but I would imagine most juice motors are. The machines works really well and clean up is really easy too. Since I’ve had my juicer for quite awhile, I can say that Breville is reliable as well.

There are various versions of the juicers so I recommend reading reviews to help in your decision making process.