Healthy Mama Magazine Issue 7 - January 2015 | Page 44

Starting the

from the
By Chef Kate

INSIDE

OUT

New Year

The ‘Lite Cleanse’ is really quite simple and easy to follow.
It’s not really a diet or plan, but a way of eating that is naturally lighter and health-supporting. I’ve laid out
the main points for you so you can make your own choices and changes according to your likes, dislikes,
and what you feel your body is asking for.
Most of us know which foods make us feel good and which ones don’t. Trust that you will know what’s right
;
for you by the way you feel after eating something. I suggest taking time to
you do have the answers inside you.

listen to your body

My hope is that you’ll feel so great you will naturally find yourself reaching for healthier options. Start at a
pace that feels right for you and work toward lightening up your diet. Little changes add up and soon you
too will be feeling a healthy difference from the inside out.

s for ‘Lite Cleansing’
Tip
Consciously hydrate your body,
without waiting until you’re too
thirsty (8 large glasses of spring
or filtered water a day). This
aids in eliminating toxins,
keeps us properly hydrated
and helps us to feel full.

Make a big pot of your
favorite grains or mixed
grains to have on hand to
add to salads and soups.
Use smaller plates so you eat less.
The goal is to eat smaller portions of
foods that satisfy and nourish your
body. This is not about depriving
yourself, it’s about balance.

Eat certified organic, non-GMO,
sustainable, wild caught and local
foods whenever possible.

Read labels and stay away from chemicals, numbers
and processed foods.

Eat more plant based meals, raw
foods and fermented foods
Start your
like sauerkraut, which also
day with warm
aids in digestion.
water and the juice of
half a lemon and wait
20 minutes before eating
anything else. You can also use
1 – 2 tablespoons of apple cider
vinegar in place of the lemon.
This helps to alkalize your
body before you eat foods,
keeping you clear and
energized.

Use lots of
fresh herbs
and seasoning
so your food has
more flavor and joy.

Prepare greens and salad greens by
washing, shaking off excess water
and storing between paper towels in
bags or container so they are ready
to eat whenever you want them.
Make a couple of different
soups and freeze some to
have later when you don’t
have time to cook.

Try new foods that are on the ‘Moving
Towards List’ and eat a variety of veggies,
fruit, seeds, nuts, oils, bean, legumes, whole
gluten-free grains and lean proteins.

Walk, swim, run, bike, dance, smile, do yoga and
other things you enjoy as long as you M O V E !

MAG
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