happy thankgiving

“Gratitude is a vaccine, an antitoxin, and an antiseptic.” – John Henry Jowet

I love Thanksgiving! It’s always been such a wonderful time to spend with family and friends, enjoying amazing food and an opportunity to relax and slow down a little. But it’s also a day to truly be thankful for all that I have. Let today be a day filled with opportunities to appreciate the abundance that surrounds us all. Happy Thanksgiving!

 
 

 

 

Pumpkin with Wild Rice
 
Author: 
Nutrition Information
  • Serves: 12
  • Calories: 376
  • Fat: 15 g
  • Carbohydrates: 55 g
  • Sugar: 8 g
  • Fiber: 9 g
  • Protein: 11 g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 lb. wild rice
  • 2 lb. baby spinach
  • ¼ cup plus 2 Tbsp. extra virgin olive oil, divided
  • 6 cups sliced button mushrooms (1 ½ lb.)
  • 1 large onion, chopped (2 cups)
  • 1 cup diced celery
  • 9 cloves garlic, minced, divided
  • 3 Tbsp. chopped fresh sage, divided
  • 2 cups fresh or frozen corn kernels
  • 1 ½ cups cooked kidney beans or 1 (15 oz.) can kidney beans, rinsed and drained
  • 1 cup chopped toasted pecans
  • 1 (6-8 lb.) cooking pumpkin
Instructions
  1. Preheat oven to 350 degrees. Cook wild rice according to package directions. Transfer to bowl.
  2. Bring ½ cup water to a bowl in a skillet.
  3. Add spinach and cook for 4 minutes or until wilted. Drain and cool. Squeeze water from spinach, chop and add to rice in bowl.
  4. Heat 2 Tbsp. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbsp. sage, and 2 tsp. thyme. Saute for 10 minutes or until all liquid has evaporated. Stir in corn and kidney beans and saute for 3 minutes. Stir mushroom mixture into rice mixture. Fold in pecans and season with salt and pepper, if desired.
  5. Line a baking sheet with foil. Cut top from pumpkin and scoop out seeds and pulp.
  6. Combine remaining ¼ cup oil, remaining 5 tsp. garlic, 2 Tbsp. sage, ans 2 tsp. thyme in bowl. Brush oil mixture over inside of pumpkin. Fill pumpkin with rice mixture, cover with top and bake for 1 ½ to 2 hours or until pumpkin is tender when side is pierced with a knife. Uncover and bake for 10 to 20 minutes more. Makes 12 servings.

 

 

Have you ever heard of elderberries? I hadn’t until a few years ago. If you’re looking for a natural (and tasty) way to strengthen your family’s immune system this winter look no further than the wonderful elderberry!

The elderberry bush, a member of the honeysuckle family, is really a small tree with delicate white flowers which eventually turn into berry clusters usually between the months of August and October. They thrive in northeastern and northwestern areas of the US and Canada. The elderberry has been used for medicinal purposes for thousands of years across Europe, Asia, Africa as well as North America.

Due to its antiviral and anti inflammatory properties, the elderberry has been quite useful in treating and preventing the flu, colds, coughs as well as aiding in lowering cholesterol and treating yeast infections.  Elderberries contain potassium, beta carotene and fiber. They provide 17% of daily value of vitamin A, a whopping 87% of vitamin C and 13% of iron.  As you can see, elderberries are a serious powerhouse when it comes to fighting all kinds of ailments!

So how can you incorporate elderberries into your diet? Make elderberry syrup! I’ve been giving my kids elderberry syrup for about 2 years now and they rarely get sick. And what’s really great is that they love the taste. It kind of tastes like blueberry and cherry mixed together. I give my kids one teaspoon every morning with their breakfast and I take one Tbsp each morning.

HOMEMADE ELDERBERRY SYRUP

Ingredients

2/3 cup black elderberries

3 1/2 cups water

1 tsp cinnamon

1/2 tsp ground cloves

1 cup raw honey ( I buy mine at the local health food store)

Instructions

In a medium saucepan, add water, elderberries, cinnamon and cloves. Bring to a boil. Cover and simmer for about an hour or until mixture is reduced by half. Remove from heat and set aside. Let cool slightly. Pour through a strainer into a glass bowl or jar.

Discard elderberries and let the liquid cool until lukewarm. Add the honey and mix well. Pour mixture into pint sized jars or any 16 ounce glass container. Store in the refrigerator. The mixture will be good for about 2 months.

Dosage recommendations: Adults: 1/2 to 1 Tbsp daily; Children: 1/2 tsp to 1 tsp daily. If you or your children are ill, increase the normal dose from once a day to every 2-3 hours until symptoms disappear.

 

 

 

 

How to eat clean during the holidays

It’s holiday season once again! Is it just me or does it seem like from Halloween to New Year’s it’s just one eating temptation after another?  It can be super difficult to resist the abundance of holiday goodies that pop up around this time of year. Here are some strategies that always seem to help me stay on track:

  • ALWAYS eat something before going to a holiday party. The plates of appetizers and dessert trays will be far less appealing if you eat a healthy meal at home beforehand. Even if you just have a protein bar in the car on the way there, that’s better than going to the party hungry.
  • Watch the alcohol intake. You can pack on serious calories with alcohol. And it’s not just obvious things like eggnog. Beer, wine and mixed drinks are all loaded with calories. If you really want to have a drink then consider it a cheat and have just ONE light beer or wine spritzer. Try to avoid drinking alcoholic beverages for the rest of the week.
  • When attending a holiday meal with family and friends, offer to bring something. I think people actually appreciate having a healthy alternative to all the junk that’s usually served at Thanksgiving and Christmas. Most people won’t even realize it’s a clean item!
  • Avoid “emotional eating”! It’s stressful this time of year with all the shopping,  expenses, visiting relatives, finding the perfect gift, traveling, etc.  Many times when we’re stressed we overeat and don’t even realize what we’re putting in our mouths. Find some time to relax with a cup of tea, meditate for 10 minutes or call a friend who always makes you laugh.
  • Keep up with your exercise routine! I know it’s tough this time of year to fit in exercise with the gazillion other things there are to do. Even if you just walk a few times a week, that’s better than nothing.
  • Weigh yourself daily. Some people advise against this but I’ve found it’s the best way to keep myself in check. It’s too easy to go into denial mode and simply ignore the scale. Seriously, wouldn’t you rather know NOW if you’re starting to gain weight rather than discovering in January that you’ve packed on 10 pounds?

Remember, it’s okay to indulge a bit every once in awhile. Life isn’t supposed to feel like deprivation – you’re allowed to enjoy yourself.  By practicing awareness while eating, you’ll not only get more pleasure out of eating, you’ll eat less as well!

 

 

how to keep it clean

 

How do YOU “keep it clean”? We have all developed strategies for maintaining our clean eating way of life. I have found that sometimes it ends up being the smallest tricks that keep me on the path of healthy eating. Some tips that have helped me tremendously throughout the years include:

– No eating after 8:00. I simply tell myself the kitchen is closed and I don’t go in there. If I absolutely MUST have something I drink a cup of peppermint tea. I’m not even sure why this works but it seems to help calm my food cravings in the evening.

– Get adequate sleep. This is a biggie. When I’m tired from lack of sleep I tend to eat the wrong things and at the wrong time. I also tend to graze more when I’m tired. Go to bed!

– ALWAYS eat breakfast. think about it this way: You’ve just gone several hours without eating. You need to eat something shortly after waking up. Skipping breakfast is like saying you’re going to drive from Florida to Texas without putting gas in the car. Even if it’s just a piece of toast with a bit of peanut butter, that’s better than nothing. Eating breakfast will also prevent you from overeating at lunchtime. Eat!

– Include protein at all meals and snacks. Protein makes you feel full! Great protein sources (in addition to meat) include nuts, Greek yogurt, cheese and eggs.

– Replace soda and juice with water. This is one of the best things you can do for your body. We all need to consume lots of water to aid digestion, flush out toxins, and stay hydrated throughout the day. Sodas and fruit juice are full of sugar and chemicals that do not belong in the human body. If you already have a serious soda addiction try gradually replacing one can of soda a day with a glass of  water. Then work up to replacing two cans a day with two glasses of water, and so on. You’ll feel so much better after you rid yourself of soda!

What tips help you to stay with your clean eating lifestyle?

 

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———
RETURNS
Our policy lasts 30 days. If 30 days have gone by since your purchase,
unfortunately we can’t offer you a refund or exchange.

To be eligible for a return, your item must be unused and in the same
condition that you received it. It must also be in the original
packaging.

Several types of goods are exempt from being returned. Perishable goods
such as food, newspapers or magazines cannot be returned.

Additional non-returnable items:
Gift cards
Downloadable software products
Some health and personal care items

To complete your return, we require a receipt or proof of purchase.

There are certain situations where only partial refunds are granted: (if
applicable)
Any item not in its original condition, is damaged or missing parts for
reasons not due to our error.
Any item that is returned more than 30 days after delivery

Refunds (if applicable)
Once your return is received and inspected, we will send you an email to
notify you that we have received your returned item. We will also notify
you of the approval or rejection of your refund.
If you are approved, then your refund will be processed, and a credit
will automatically be applied to your credit card or original method of
payment, within a certain amount of days.

Late or missing refunds (if applicable)
If you haven’t received a refund yet, first check your bank account
again. Then contact your credit card company, it may take some time before your
refund is officially posted. Next contact your bank. There is often some processing time before a
refund is posted. If you’ve done all of this and you still have not received your refund
yet, please contact us at info@cleaneatingonline.com.

Sale items (if applicable)
Only regular priced items may be refunded, unfortunately sale items
cannot be refunded.

Exchanges (if applicable)
We only replace items if they are defective or damaged. If you need to
exchange it for the same item, send us an email at
info@cleaneatingonline.com and send your item to: 2100 Mediterranean Ave
#143 Virginia Beach Virginia USA 23451.

Gifts
If the item was marked as a gift when purchased and shipped directly to
you, you’ll receive a gift credit for the value of your return. Once the
returned item is received, a gift certificate will be mailed to you.

If the item wasn’t marked as a gift when purchased, or the gift giver
had the order shipped to themselves to give to you later, we will send a
refund to the gift giver and he will find out about your return.

Shipping
To return your product, you should mail your product to: Clean Eating
Online 2100 Mediterranean Ave #143 Virginia Beach Virginia USA 23451.

You will be responsible for paying for your own shipping costs for
returning your item. Shipping costs are non-refundable. If you receive a
refund, the cost of return shipping will be deducted from your refund.

Depending on where you live, the time it may take for your exchanged
product to reach you, may vary.

If you are shipping an item over $75, you should consider using a shipping service with tracking capabilities and/or purchasing shipping insurance. We do not guarantee that we will receive your returned item.

 

Clean Eating Online Privacy Policy

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This privacy policy has been compiled to better serve those who are concerned with how their ‘Personally identifiable information’ (PII) is being used online. PII, as used in US privacy law and information security, is information that can be used on its own or with other information to identify, contact, or locate a single person, or to identify an individual in context. Please read our privacy policy carefully to get a clear understanding of how we collect, use, protect or otherwise handle your Personally Identifiable Information in accordance with our website.

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When ordering or registering on our sites, as appropriate, you may be asked to enter your name, email address, phone number or other details to help you with your experience.

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We collect information from you when you register on our site, place an order, subscribe to a newsletter, respond to a survey, fill out a form or enter information on our site.

How do we use your information?

We may use the information we collect from you when you register, make a purchase, sign up for our newsletter, respond to a survey or marketing communication, surf the website, or use certain other site features in the following ways:

To personalize user’s experience and to allow us to deliver the type of content and product offerings in which you are most interested.

To improve our website in order to better serve you.

To allow us to better service you in responding to your customer service requests.

To administer a contest, promotion, survey or other site feature.

To quickly process your transactions.

To send periodic emails regarding your order or other products and services.

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Keep track of advertisements.

Compile aggregate data about site traffic and site interactions in order to offer better site experiences and tools in the future. We may also use trusted third party services that track this information on our behalf.
You can choose to have your computer warn you each time a cookie is being sent, or you can choose to turn off all cookies. You do this through your browser (like Internet Explorer) settings. Each browser is a little different, so look at your browser’s Help menu to learn the correct way to modify your cookies.

If you disable cookies off, some features will be disabled It won’t affect the users experience that make your site experience more efficient and some of our services will not function properly.

However, you can still place orders .

Third Party Disclosure

We do not sell, trade, or otherwise transfer to outside parties your personally identifiable information unless we provide you with advance notice. This does not include website hosting partners and other parties who assist us in operating our website, conducting our business, or servicing you, so long as those parties agree to keep this information confidential. We may also release your information when we believe release is appropriate to comply with the law, enforce our site policies, or protect ours or others’ rights, property, or safety.

However, non-personally identifiable visitor information may be provided to other parties for our marketing, advertising, or other uses.

Third party links

Occasionally, at our discretion, we may include or offer third party products or services on our website. These third party sites have separate and independent privacy policies. We therefore have no responsibility or liability for the content and activities of these linked sites. Nonetheless, we seek to protect the integrity of our site and welcome any feedback about these sites.

Google

Google’s advertising requirements can be summed up by Google’s Advertising Principles. They are put in place to provide a positive experience for users. https://support.google.com/adwordspolicy/answer/1316548?hl=en

We use Google AdSense Advertising on our website.
Google, as a third party vendor, uses cookies to serve ads on our site. Google’s use of the DART cookie enables it to serve ads to our users based on their visit to our site and other sites on the Internet. Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy.
We have implemented the following:

Remarketing with Google AdSense

Google Display Network Impression Reporting

Demographics and Interests Reporting

DoubleClick Platform Integration

We along with third-party vendors, such as Google use first-party cookies (such as the Google Analytics cookies) and third-party cookies (such as the DoubleClick cookie) or other third-party identifiers together to compile data regarding user interactions with ad impressions, and other ad service functions as they relate to our website.
Opting out:
Users can set preferences for how Google advertises to you using the Google Ad Settings page. Alternatively, you can opt out by visiting the Network Advertising initiative opt out page or permanently using the Google Analytics Opt Out Browser add on.

California Online Privacy Protection Act

CalOPPA is the first state law in the nation to require commercial websites and online services to post a privacy policy. The law’s reach stretches well beyond California to require a person or company in the United States (and conceivably the world) that operates websites collecting personally identifiable information from California consumers to post a conspicuous privacy policy on its website stating exactly the information being collected and those individuals with whom it is being shared, and to comply with this policy. – See more at: http://consumercal.org/california-online-privacy-protection-act-caloppa/#sthash.0FdRbT51.dpuf
According to CalOPPA we agree to the following:

Users can visit our site anonymously.

Once this privacy policy is created, we will add a link to it on our home page, or as a minimum on the first significant page after entering our website.

Our Privacy Policy link includes the word ‘Privacy’, and can be easily be found on the page specified above.
Users will be notified of any privacy policy changes:

On our Privacy Policy Page

Users are able to change their personal information:

By emailing us

By calling us

By logging in to their account
How does our site handle do not track signals?

We honor do not track signals and do not track, plant cookies, or use advertising when a Do Not Track (DNT) browser mechanism is in place.
Does our site allow third party behavioral tracking?

It’s also important to note that we allow third party behavioral tracking

COPPA (Children Online Privacy Protection Act)

When it comes to the collection of personal information from children under 13, the Children’s Online Privacy Protection Act (COPPA) puts parents in control. The Federal Trade Commission, the nation’s consumer protection agency, enforces the COPPA Rule, which spells out what operators of websites and online services must do to protect children’s privacy and safety online.

We do not specifically market to children under 13.

Fair Information Practices

The Fair Information Practices Principles form the backbone of privacy law in the United States and the concepts they include have played a significant role in the development of data protection laws around the globe. Understanding the Fair Information Practice Principles and how they should be implemented is critical to comply with the various privacy laws that protect personal information.

In order to be in line with Fair Information Practices we will take the following responsive action, should a data breach occur:

We will notify the users via email

Within 7 business days

We will notify the users via in site notification

Within 1 business day
We also agree to the individual redress principle, which requires that individuals have a right to pursue legally enforceable rights against data collectors and processors who fail to adhere to the law. This principle requires not only that individuals have enforceable rights against data users, but also that individuals have recourse to courts or a government agency to investigate and/or prosecute non-compliance by data processors.

CAN SPAM Act

The CAN-SPAM Act is a law that sets the rules for commercial email, establishes requirements for commercial messages, gives recipients the right to have emails stopped from being sent to them, and spells out tough penalties for violations.

We collect your email address in order to:

Send information, respond to inquiries, and/or other requests or questions.

Process orders and to send information and updates pertaining to orders

We may also send you additional information related to your product and/or service.

Market to our mailing list or continue to send emails to our clients after the original transaction has occurred
To be accordance with CANSPAM we agree to the following:

NOT use false, or misleading subjects or email addresses

Identify the message as an advertisement in some reasonable way

Include the physical address of our business or site headquarters

Monitor third party email marketing services for compliance, if one is used.

Honor opt-out/unsubscribe requests quickly

Allow users to unsubscribe by using the link at the bottom of each email


If at any time you would like to unsubscribe from receiving future emails, you can

Follow the instructions at the bottom of each email.

Contacting Us

If there are any questions regarding this privacy policy you may contact us using the information below.

http://www.cleaneatingonline.com

http://www.cleaneatingmenuplans.com

2100 Mediterranean Ave #143
Virginia Beach, Virginia 23451
USA

privacy@cleaneatingonline.com

757-301-1328
Last Edited on 2014-11-26

 

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