SNACK #2: This snack has been one of my favourites and probably oldest clean eating snacks. Nothing beats a crisp apple, crunchy nuts, and some cheese.
This snack will hold me over for about 2 hours. If I add protein on the side, for example, whole egg(s), tofu, or chicken, it will last me 2.5-3 hours.
One thing I noticed when I first started to practice eating clean was my mind thought I was hungry when I wasn’t. I was so used to eating until I was FULL that I didn’t know how to handle or accept eating until I was refueled and satisfied. There’s a difference! It takes time to recognize what that feels like in your body and everyone is different. Also, if you’ve just eaten a small meal and you think you’re still hungry, try drinking water and a green tea first and then re-evaluate. It could be that you are still hungry and need to eat an additional something or maybe you’re not and you just want to habitually eat. Eating small clean meals every 2.5-3 hours takes time and practice to physically and mentally adjust to, but trust me it can be done.
![HERE IS YOUR FIRST RECIPE FOR THE CHALLENGE!
Seven Citrus Salad with Mint
[ VEGAN / GLUTEN FREE ]
When you combine seven exotic citrus fruits with the snap of mint you wind up with one of the freshest salads around. The crisp colors, tangy flavors and juicy texture all but scream summer. Ahhh!
Prep: 20 minutes active, 15 minutes inactive
Cook: 0 minutes
Yield: 4 x 1-cup servings
1 Cara Cara orange
1 Rio Star grapefruit, or pink or red grapefruit
1 blood orange
2 satsuma mandarin oranges
1 cocktail citrus (omit if you can’t find)
1 ugli fruit (Jamaican tangelo)
4 kumquats, peels washed well, halved lengthwise and thinly sliced, removing any seeds
2 Tbsp (30 ml) finely chopped fresh mint leaves
Using a knife, or by hand, remove peels from Cara Cara orange, grapefruit, blood orange and satsuma oranges. Pull apart sections, cut into bite sized pieces and add to a bowl. Using a knife, cut away peel of cocktail citrus and ugli fruit. Then, using a paring knife, cut in-between membranes to remove fruit segments. Add segments to bowl. Add kumquats and mint. Toss to combine and refrigerate for about 15 minutes before serving.
[Source: THE EAT-CLEAN DIET Vegetarian Cookbook]](http://24.media.tumblr.com/tumblr_m1zq61PLe51r43dlbo1_r1_500.jpg)
![Fruit and Fat Loss
The amount of fruit sugar (fructose) varies from fruit to fruit and may have some adverse metabolic effects, such as a decrease in fat burning, explains Jampolis. “However, the benefits of fruit (low calories, high fiber, water and nutrient content) outweigh the adverse effects in most people. But if you are having trouble losing weight and can’t figure out why, limiting your fruit intake may help.” Firstly, it’s important to differentiate between naturally occurring sugar and added sugar. Most experts recommend a minimum of 130 grams of total carbs per day, including fruits and whole grains. “In general, no more than 10 percent of your calories should come from added sugars found in products like sweetened beverages, sauces and dressings,” says Jampolis. While fruit does not contain added sugars, if you are trying to lose weight, limiting your sugar intake is key, and this means no more than two servings of fruit per day. That’s a medium banana and a half cup of berries. But if you’re active and do not have excess belly fat, you can go up to three or four servings a day, says Jampolis. Besides sugar, the total number of calories also counts. Fruit contains almost three times the calories per serving as most nonstarchy vegetables, so don’t consider fruit a “free food” (where the calories don’t matter), as you may unknowingly consume up to 250 extra calories per day. “This may prevent you from losing one pound of fat every two weeks,” explains Jampolis. Avoid dried fruit, fruit cups and fruit juice, since they’re higher in calories and typically lower in fiber than fresh or frozen fruit. For effective weight loss, stick with fresh or frozen fruit only. And remember, while natural sugar is healthier than refined sugar or high-fructose corn syrup, it still contains the same number of calories per serving (four per gram).
Slim Pickings
Some fruit pack hidden, weight-loss and fat-burning potential. Add these to salads, stir into yogurt, whirl into a smoothie or eat out of hand.1. Apples contain pectin, a great source of dietary fiber, which keeps you full longer and helps in weight loss.
DAILY RX: Dip a few slices in natural peanut butter for a mid-morning snack.
2. Cranberries have antimicrobial properties that render E. coli bacteria harmless, warding off kidney and urinary tract infections. DAILY RX: Mix a few into your morning oatmeal with chopped walnuts. Add 1/2 of raw honey to tame the tartness, if desired.
3. Berries contain soluble fiber, which slows digestion and helps to reduce body fat buildup.
DAILY RX: Toss a handful into a protein shake or mix into a Greek yogurt parfait.
4. Grapefruit contains nootkatone, a naturally-occurring energy booster, which may help increase fat burning.
DAILY RX: Garnish a warm chicken breast salad with several slices.
5. Persimmons contain six grams of fiber per fruit, twice the amount as apples.
DAILY RX: Eat one per day, and try it with the skin intact. The Fuyu variety, which resemble an orange tomato, are in season now.
[Oxygen magazine]](http://25.media.tumblr.com/tumblr_lxzwu3ir4k1r43dlbo1_1280.jpg)
