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I like the idea of we all do what we can in the stage of life we are in. Hey Melissa — we are going to try your plan — I love that it is more realistic than most. You are exactly what I have been looking for! For example, they only need to replace one card if their wallet is lost or stolen. Thanks for sharing your guide! Back when i did this originally i hated fish..

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How to Lose Weight in One Month- Diet Chart for Weight Loss (Part 2)

All you have to do is take some oil in your hands and with stiff and hard hands massage the whole body. This according to him helps in toning.

But I did it nevertheless. Yes in this week you can have anything for lunch. But he also said that after 5 weeks of diet his clients become smart enough to know that in this anything they cant include butter chicken and pudina paranthas..!! So you get an idea, you have to eat smart and control your portions. This week I was told to start walking for 20 mins. But this month I was told to add 20 mins of walk 3 days a week with the aerobics. I would really like to know how much weight did you both lost in the first month.

I am also intending to go ahead with a diet.. Not too sure if I can follow this to the T, as earlier I had some problems with the South Beach Diet, though it helped me a lot in weight loss. But then I never had so much of fruits and salads as mentioned by you.. Btw, Rati…added you on FB.. The best part is that the guilt factor never leaves you if you cheat. This is not my personal facebook account.

I barely visit that one. Hey Poornima, actually Rati already had quiet good skin to start with but i feel that her skin has acquired luminosity and glow to it now.. And if you learn to snack on fruits, they get addictive.. I just have to have my watermelon and 1 apple a day, no matter what. Rati did have good skin and like you said, the fresh food diet has brought a lot of glow to it.

I have been on a diet regime from Jan and have noticed that I have become an eater with a lot of awareness. Cut down drastically on crisps and other snacks. Actually I was just jotting down a kind of sample plan to follow.. Thank you sooo much Priyanka…. I was about to mail rati today to ask her to ask you to post the second part…. You know i lost more weight than inches… whereas i wanted the other way round.. I am a masters in Nutrition and dietetics. I know you are all talking about the sudden weight loss and all that.

But one thing to remember is that whenever you diet or start exercise for the first time you will lose weight in the first month. Fat loss and maybe inch loss is more reliable. Also, do not exclude any food as bad. Have everything but in moderation. Drink plenty of water. And our diet chart may also be customised according to our needs, lifestyle, height and weight, gender, place we are from, likes etc.

So think about all this as well! Glad you wrote this. It has everything that I would want in my regular diet and I can even much my favorites atleast once a week. Will surely consider your points.: Hi, I am in my teens and I am looking for a diet plan for my dad. We are from kerala South India. He also has a high BP and uses a lot of sugar. Thanks Rati for the chart.. I m gonna follow this today on…ll keep u posted abt the updates..

Hi i am jennifer i am just 19 ,5. Read your diet plan … seems really interesting…Am so desperate to follow it from tomorrow onwards. Hi, Its really a nice diet plan… I have one doubt like, generally I go to gym from 7 — 8.

So When I can have the Methi seeds water, almonds and kali mirch? When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol.

But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat and fiber to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring.

Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners.

Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt. Another way to reduce the amount of salt you eat is to choose your condiments carefully.

Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium. You know what foods to feature in your heart-healthy diet and which ones to limit.

Now it's time to put your plans into action. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black-bean burger the next night.

This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting. Allow yourself an indulgence every now and then.

A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term.

What's important is that you eat healthy foods most of the time. Incorporate these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

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I have a love for herbal medicine for preventative measures. I want to teach my children that someday, too. Like you said, everything with a balance. I love your philosophy. Some people go overboard and its just not practical for most families. Sounds like you are doing a great job. Good luck and thanks for sharing. Just found you through pinterest and I super excited to give this a try. I feel like we are on the same page with our thoughts on eating clean.

Thanks for both of your posts. Thanks for letting me know! Thanks so much for all your hard work! I appreciate it greatly. I think anything that is not processed, no artificial colors, flavors, preservatives, sweetners… is clean. I stumbled upon your blog through pinterest. I would like a grocery list as well if you have one!!

Everything in moderation and keep those veggies coming! Great work, keep it going! Thanks Brooke… I have my own food issues too, so this has been such a happy middle for us. I hope you love it too! I also would like a copy of the grocery list. I make as much of our food as I can myself — no processed or frozen, pre-packaged foods for us except as an occasional treat.

Thanks so much for sharing! I look forward to visiting often. Thank you for sharing your take on cleaning eating. Some things that have been a huge turn off for me are the cost and the idea of all or nothing. The cost is a huge one. I live in a small town with limited options. I like the idea of we all do what we can in the stage of life we are in. We need to support one another, not tear each other down because we think we are superior because of our eating standards.

I love your positive outlook on this. Looking over your recipes, I have decided to re-evaluate mine and keep the ones that fall in line with how I view clean eating for my family, then slowly add new ones to see what they think. My favorite is pecan rolls and baguettes. All that sugar and white flour. But I agree with you, I would take that stuff homemade with ingredients I trust over processed foods.

Thanks again for this post. It was just what I was looking for when searching cleaning eating!!! I just stumbled upon your blog, and I am very impressed with your efforts to be self-sustaining and to eat clean.

We are in the market to buy a home soon, and I would love to have a hobby farm as well. Can I have a shopping list for this too plleeeaasseeee? Thank you for making it real!! This was a very good read. Could you please email me your grocery list as well? Love your blog; thanks for the recipes! I found you via Pinterest…Applause to you for healthy eating and buying local foods.

Thank you so much for this post! Like so many others have said, I am encouraged by your plan and life philosophy also. My 19 year old daughter has encouraged me to join her and eat cleaner food. Thank you for your post, we are off to grocery shop and get started today. After this 2 week plan, we are moving on to your original post. I would also like the grocery list if one is available!

I would love to have your grocery list as well: I eat more paleo and try to cut out all grains, but my family is not on board with that. This looks like a happy medium for all of us! Do you have any tips on sneaking them into some foods? I look forward to your email. Thank you so much! I have a good, better, and best smoothie post you can find it on the sidebar and it is a great place to start.

Let me know if you need a link! This is such a great post!! I am definitely wanting to try this out. Do you have a grocery list for your meal plan??

Will let you know how it goes! I just had to brag on you.. I have been meaning to try the pizza recipe but keep forgetting that I have to prepare the dough 24 hrs in advance.. But I finally remembered to do so yesterday.

I made two pizzas out of it.. One cheese thin pizza — baked on an upside down cookie sheet and the other I made in my cast iron skillet thick crust— rolled out on foil then turned over in the skillet and folded down excess and tapped with a fork..

Loaded with tons of veggies.. I cooked it at for 20 mins.. The kids loved theirs and we loved ours!! We will never buy another pizza — I even used your recipe for the pizza sauce.. I love your definition of clean eating and agree with it percent! I am looking forward to making some if these awesome recipes. Thank you so much for doing this! I wrote a lot about it in the comments so if you scroll down you will find the details on what I spend.

Hi, This all sounds wonderful. I would love to receive the shopping list as well. I would love an email of this please and a grocery list. Thank you for posting!! Love new healthy food ideas for me and my family. The chicken salad looks so delicious. This blog and recipe list is awesome! My husband and I are using Advocare products, and this will be a great addition. Also, will you please send me a recipe list? Will any of these recipes freeze well? I too would love an ebook recipe book.

Thank you, Melissa-what a super caring person you are! PS — I would also love an email of the recipes as well as the shopping list if possible. So hard to get my family to eat healthily. I would also love an email with a shopping list. I was just searching for a quick link for a friend about how I make lunches and whatnot for the family. I love this meal plan, my kids 3 and 6 will definitely eat this kind of clean dinners.

Thanks so much for posting. I can i get a grocery list for this. Love your blog and the yummy recipes! My family is much like yours, we love to eat clean but we are also realistic and enjoy unfortunately sugary treats.

We also live in the middle of no where and are on a budget, but we found a great website called greenpolkadotbox. Just thought I would share! Thanks again for the recipes! That site is great, it was new to me, but the prices seem really great, especially on the nuts. Looking forward to looking more into it! Thank you for making it look so simple!!! Thank you, Pinterest for leading me to this blog!

Thank you for being budget and family friendly! Thanks so much Amanda. You just made my day and helped me to remember that not everyone wants to give up everything but kale in the name of health.

I cannot imagine some of the comments. Unnecessary, in my thoughts. People need to appreciate your help more than bash it. Have a great rest of the day, Melissa! Melissa, thank you for this, I adapt it to Scottish seasonal food but my 1 yr old eats everything I give him from this and my husband too and soldiers are hard to please when it comes to healthy food!

I want my son to know the joy that is great cake as well as the excitement of in season strawberries and peas — and so far he loves all of those! How would you edit some of these meals for a single person?

So if you are cooking sweet potatoes make enough to mash for a veggie burger for the next day. It will stand you in good stead for family life as well when prepreparing is the only thing between you and a takeaway sometimes! Could you send me the grocery list as well! Trying to get organized before the school year begins! Thanks for the blot post!! Great for my family— trying to be clean without being neurotic about it; enjoying healthy food without fearing the other stuff; being healthy and budget friendly at the same time- all the good stuff!!

Can I I bother you for a grocery list please. Maybe to both plans. I appreciate this more than you know. It is such s blessing that you share all of this. I would buy your book in a heart beat. Thank you so much. I want affirm you!!! I avoid any artificial sweeteners and rather have real butter or coconut oil instead melted plastic. Can you please send me the grocery list. Do you have an email that I can send or can you see mine?

And yep, I can see emails from my end without anyone else being able to see it! I would also love a copy of the shopping list! We are not all city folk or health nuts. I love your way of thinking and am so grateful that you put this out for all to enjoy……thanks love. I am so enjoying reading your clean eating methods. So excited to try some new recipes! Hey Melissa — we are going to try your plan — I love that it is more realistic than most.

Can you please email me the shopping list as well? Just also subscribed to your fb page! Love your food philosophy! This is the first clean-eating meal plan I think I can realistically use with my family.

Thank you, thank you! When you get a chance, could you please send me a copy of your shopping list as well? Is there anyway you could email me the grocery list for this as well, please? Would you please send me the shopping list for these recipes? I love this idea but become very overwhelmed when it comes to figuring out what I need.

I have trying, unsuccessfully, to get my kids on board with healthy eating. This will be a great way to start! Thanks so much for this! ALS o could I have a copy of the grocery list, too? Check back in a few weeks and it should be available!

Thank you so much for a down-to-earth, basic plan that a regular mom like me can truly attain…without a degree in nutrition or a health food store. You have made clean eating a real possibility for me, rather than a pie-in-the-sky dream!

Hello Melissa I would love a shopping list and have you done an Ebola yet? All the best Catherine near Stonehenge UK. If you are emailing a grocery list please add me to your list. Could I have the grocery list too?? Hi, I am really looking into trying to cook clean meals my whole family might enjoy and would love to try this plan. Will you please send me the grocery list.

Thanks for putting this together. How much on average do you spend a week on food for your family using this meal plan? I also keep a well stocked pantry though. I buy grains and things in bulk and store them in 5 gallon buckets with lids. Her post on it was really interesting. You might want to check it out too. Let me know what you think! Could you please send the grocery list to me as well?

May I please have copy of your grocery list when you get a chance? I would love a grocery list as well. May I please have a copy of your grocery list? I just got back from vacation, and am in desperate need of some clean eating!!! Could you please send me your grocery list? I just got back from vacation and am in desperate need of some clean eating!!! A grocery list would be so awesome! I vote yes on the chickens, seriously the best pets ever! I just mailed that shopping list to you Cassie!

Love this post, came across it on Pinterest. Above it says recipes included, where so I find them? Also a shopping lost as suggested in most of the comments would be fantastic! This is fantastic, honestly! So refreshing to read, no fads, and unrealistic lifestyle changes.

It makes my heart sing as I finally feel like it something I can achieve. The only time it works is when I make natural choices and changes to my lifestyle which only makes me feel better about everything rather than deprived. I love your approach and this is something that is manageable for my family. My goal is to teach them to make sensible food choices and thus not create any food issues.

Job well done and I would love your 2 week grocery list! Wish I would have seen this before I just went grocery shopping! This is awesome and inspiring thank you! Would you mind emailing me the grocery list by chance? Hi Melissa I just found your blog and I am extremely intrigued. I have been looking for Something fast and easy to get my family on the right track. Could you please send me a grocery list so we can get started right away.

I absolutely love this post! Can I please have a copy of the list too please?! Just found your blog love it! I am new to clean eating. Found your clean eating post on pinterest. Am wondering if you ever got your ebook up and ready and where Id be able to purchase it? I am keen on having all these recipes in one spot!

Im loving your ideas, the foods look amazing! Im on a clean eating plan now and am desperate need of variety for myself and my four kids! Thank you so much for sharing this!

This was a great post. You are an inspiration. Thank you SO much. That was just the comment that brightened my day! And after some family heartbreak this weekend I needed a little sunshine.

I have been looking for something like this for months. I am about to start my journey into clean eating with my family of 4. LOVE your philosophy and recipes. Would absolutely love your shopping lists for both plans.

I am excited to start ASAP! How soon until your Ebook comes out? Would you email me the grocery list please? I would love to try this with my family.

I would also love the grocery list please! I feel tired, cranky, and my food intake has been terrible. I love all your knowledge and most especially how you encourage people to do better…cause when you do better you are better. Look forward to going to the grocery store withyour list! Hi Melissa, Very nice blog and great points about clean eating perspectives. I have a question about your ww overnight pizza dough recipe. It gives the yeast a little something to eat. The food sounds delish!

I appreciate not only the clean eating but also an actual meal plan. Now all I need is the Grocery List!! Would you please share it with me? I cannot tell if my comment posted or not so just to be sure, can I get the shopping list as well please? Can I get the grocery list as well please? I cannot wait to try this meal plan. Can you send me the shopping list as well?

Hello there, I stumble your blog through Pinterest. Looking for weekly meal plan. It looks like the perfect balance in being realistic and being healthy. I need to go grocery shopping, today. Can you please send me the shopping list? Thank you in advance!!!! Thank you for all these great ideas and information. I am just learning about eating clean. Can you send me your grocery list too?

I am always trying to put healthy meals on the table for my family and these recipes sound quick and easy. Would you please send me the grocery list? Could I get a copy of the grocery list too? I am a momma of two and and now staying at home therefore I really need to budget. I worked out details last night and your meal plan may be the thing to get us started.

After all, that is the hard part isnt it? So glad I stumbled across this post!!! These are actually foods I think I can eat and enjoy without feeling so deprived!!!

I would love a copy of the grocery list. I want to start eating clean and want to see if it is in my budget. Such a good idea and plan. So thank you and I would love a copy of that shopping list as well.

Can I please get a copy of the shopping list too?? Trying to start on this clean eating and it would be extremely helpful!! Can I please get a copy of the grocery list too. Thanks so much for the inspiration and motivation to eat clean! The recipes sound delicious and I would love a copy of the shopping list if you get a chance! Thanks so much and God Bless! I love both your 2 week meal plans. Would it be possible to get the grocery list for both meal plans if you have them available?

I love your blog and have been on a healthy real food kick for awhile now and this would be a great addition to our meal plan lineup. Hi please could you email me the shopping list. Just found your blog and LOVE it. Thank you thank you!

So looking forward to trying out your meal plan! Love the variety and simple ingredients. Can I get a copy of the shopping list as well please?

Realistic and seems kid friendly. May I please have the grocery list emailed to me also? Thanks for being REAL. No need to be extreme! I feel like we are kindred spirits. I saw a lot of people asking for a grocery list. Are you still emailing it out? I would love it too if possible. We are at the end of week two and I wanted to post an update. With three dinners left to try, I have to say that this has been awesome! My family which includes a preschooler and toddler has loved everything so far!

We have to be realistic. Are you in any type of blogging commenting group? Congrats on your weight loss too friend, your blog was so fun to read! I love this post!! I love your attitude! This is sensible and REAL! Keep up the good work. Thanks for the comment, totally made my night!

I found this blog via pintrest. So thanks so much!!! I will be following your blog for sure. Loved your comment about your homemade cookies vs the sugar free jello…a million times yes!! Such great comments Chrissie! I was just reading an article about an emerging eating disorder when it comes to limiting so much of ones diet and being obsessed with clean foods.

It was so sad. Moderation in all things right?! Thanks for writing, it made my night! I want to try this healthy meal plan for me and my family. What a beautiful philosophy on eating and life! Please send the grocery list for eating clean spring summer menu.

I am ready to make changes in my life this will be awesome and fun thank you. I love this post! I think where I get stuck is that I think the food is clean and healthy and so I eat what I want.

The truth is though, real clean healthy food still has calories and you can still over eat, even the good stuff. Hope that helps, good luck Dani! May I please get a grocery list as well??? Can I get a copy of the shopping list too? I have some questions, though. My husband is diabetic and can only have 70 grams of sugar per meal. He must take medication before eating as well. Does anyone think he would be ok eating clean following these recipes, or would he be in danger of exceeding the 70 gram per meal limit?

Oh, and he is possibly the pickiest eater I have ever met! I would love some opinions and guidance on this if anyone would like to share. They are pretty hit and miss. Some of the whole wheat pasta and such would still be quite high in sugar because of the carbs but on the steak canrnita night, if you turned it into a salad or something you might be ok.

Thanks for such a great wealth of information! Could you send me your shopping list please??? My mother n law to be and I are doing this pre my wedding. Are we able to get the menu plan? I just happened upon your blog thank you, Pinterest! I try to follow the same approach because it is really important to me that my kids have a healthy, well-balanced relationship with food. I am so excited to try some of your recipes, thanks for sharing!

The recipes look yummy! I would appreciate a copy of your grocery list. Is your e book out yet?! I would love to buy it or be sent your grocery list along with the million others on here too haha keep up the great work!

The book is so so close Lauren! Love both of your eating clean plans! I love your take on it. I would be so very grateful if I could get both plans grocery list emailed to me. Just found this blog. I think less processed foods will help him to feel better. Would it be possible for you email me the grocery list for the two week plan? Hello, new at this clean eating thing and my family and I really need it. I just had a baby and started working out again but I never get the eating clean part so I end up starving myself.

It helped me feel better about eating.

Heart-healthy diet: 8 steps to prevent heart disease