These Ways To Eat Cleaner In The New Year

A new year and a new start. Most people have “eating cleaner” on their lists of things to do in the new year. I hope they do anyway. We all strive to do our best but over the holidays things slide and we do consume too many “good” food (good tasting) that are probably “bad” for us.

I know many people also would like to lose weight and may have that as their focus for the new year. What I encourage people to focus on is improving health. If you really clean up your diet, eat more foods that are healthy for you and get rid of the ones that are not, you will gain health and you will lose weight. The focus really should be on health. There are many ways to lose weight but you may not gain health.

If you are just starting on the healthy path then take it one step at a time, be patient and be consistent. You will notice benefits and that will keep you on the path. Below I have written out some suggestions for you to eat healthier in the new year (note they are in no particular order). The list is also followed by a recipe.

Suggestions For Cleaning Up Your Diet In The New Year

  • Stop eating (or cut down on) dairy, meat and junk food
  • Have at least 1 large salad a day
  • Add various greens and veggies to your salads
  • Drink 1-2 green juices or smoothies a day
  • Make almond milk instead of purchasing soy or almond milk from grocery store
  • Consume various greens such as kale, Swiss chard, mustard greens, arugula, collards, etc.
  • Make a big batch of coleslaw and have in fridge ready to eat
  • Have a jar of sauerkraut or other fermented veggies in fridge
  • Make raw soups and heat them up a bit if you want something warm
  • Saute various greens along with cabbage, garlic, ginger and coconut oil
  • Add seaweed (such as dulse and wakame, etc) to your salads, soups and/or snacks
  • Make some quinoa and keep in fridge to add to salads, warm up with sauteed veggies or have with any sauce or dressing
  • Make nori rolls (without the rice) and rice wraps for something different. Rice wraps are great because they will last in the fridge for a couple of days.
  • Thaw frozen peas and add with quinoa or in salads
  • Wash and cut veggies, put in storage containers in fridge so are ready throughout the week to add to salads or to make a veggie stir-fry
  • Add Spirulina, Chlorella, Marine Phytoplankton or a powdered greens mixture to your smoothies or juices for extra nutrients such as iron, chlorophyl, iodine, minerals and trace minerals
  • Have chia gel prepared in your fridge to add to smoothies or in a breakfast cereal
  • Have frozen bananas, mangos and berries in fridge for breakfast and smoothies
  • Have some raw truffles or treats in the freezer to have when you want something sweet
  • Try 1 new recipe a week to keep it interesting
  • Here is a recipe you can try this week (this is not raw but is healthy and warming)


  • 3 Cups of chopped kale (or use a mixture of various greens and use as much as you want)
  • 2 Cups of chopped or shredded cabbage (any kind or a variety will do)
  • 1 clove of garlic
  • Fresh ginger chopped or grated (about 1 Tbsp)
  • 1 Tbsp of coconut oil
  • Apple Cider Vinegar
  • Braggs or Tamarin


  • Add coconut oil to a sauce or frying pan.
  • When heated, add the garlic and ginger
  • Add the cabbage and a bit of water. Cover with lid.
  • After cooking for about 2 minutes, add the kale and stir
  • I keep this covered for a few minutes
  • Remove lid and then stir around
  • Add 1 cap full of Apple Cider Vinegar (the one with “the mother” in it)
  • Add 2 Tbsp of Braggs or Tamari
  • Stir and turn heat to low for about 1 minute

How To Plan For Eat Healthy All Week

NOTE – this is not all raw. I am not 100% raw and many people are not so this also shows baked and cooked items. I encourage people to eat more raw foods along with eating healthy, preservative free foods. To me that is more important than eating 100% raw.

I hope this video helps you. I am working on a recipe book and I talk a bit about that in the video.


Remember – make the salad (veggies, etc) the largest part of your meal. I love adding seaweed (high in minerals, iodine, iron, chlorophyll) to my salads and when I use the rice noodles and quinoa, I use more veggies than noodles or quinoa. Use a mix of veggies and also include greens such as kale, arugula, mustard greens, bok choy, etc.

Do We Eat A lot Of Nuts And Seeds?

These are great questions and ones that I get asked when making a presentation or doing my classes. I can see how people think that people who eat a high raw diet eat a lot of heavy nuts, seeds, pates, raw desserts and complicated foods because that is what they see on raw food blogs or in raw food recipe books.

I cannot answer for everyone but only speak about my experience and those of some “raw foodies” I know. Remember that very few people who eat a high raw diet eat 100% raw.

When you view raw food blogs and web sites as well as recipe books you will see the gourmet raw food, the fancy desserts and the dehydrated foods containing the nuts, seeds, buckwheat, wheat berries, etc.You hear about lasagna, raw burgers, the cheesecakes which really look incredible!

These foods are featured because they are fun and beautiful! In reality, what we eat is not that glamorous.

I am sure people who do not eat a high raw diet don’t eat gourmet food every day either. In most cases people tend to eat quite simply. We are busy, we don’t have time to prepare elaborate recipes and dishes. Whether we eat high raw or not.

I agree that a diet high in nuts, seeds, dates, flax, buckwheat and agave would not be healthy. It wouldn’t be very balanced either. There are some fantastic raw sauces and dips that contain cashews, pine nuts or macademia nuts that I do love, but I do not consume them everyday or in large quantities.

My meals are actually simple and not that exciting. Although I can come up with some fantastic meals when I have a bit of time to be creative and that usually happens spontaneously when I get a creative burst. Too bad I don’t think about writing down the recipe while I am doing it because some turn out really good!!

I do eat a lot of the same things day after day. I may change it up every 2-3 weeks but in 1 week I could eat the same types of food or dishes over and over again.

There are numerous things you can do with kale, broccoli, cabbage, carrots and spinach. Just working with these fresh ingredients and then adding brown rice, rice pasta, quinoa, seaweed, a raw sauce or pate you can come up with a variety of meals for the week. They can be served cold or warm. Veggies can be raw or cooked. A different sauce or salad dressing can make ingredients taste very different.

In the winters I eat more cooked foods – but simple cooked foods. I saute veggies with greens, garlic, ginger and onions a lot. I make my own soups (hot) and right before I eat a bowl I add a handful of fresh greens such as arugula or kale and stir them in. That is very good by the way!

I make rice noodle soups with greens, bok choy, broccoli, peas and seaweeds quite often. Then add fresh chopped greens when I eat them.

I still love salads, even in the winter, but tend to use more kale, spinach, cabbage and veggies instead of lettuce for my salad. I make all my own dressings but often they are very simple.

I eat citrus fruit with chia gel in the mornings along with a green smoothie with green powders, fresh greens, acerola cherry powder (high in vitamin C), chlorella tablets, green protein (consisting of green algae), wheat grass powder, hemp seeds and of course fruit. I usually have 1 apple every morning also. (all organic).

I LOVE juices made with vegetables because I am a veggie lover!!

I probably eat less nuts than most people who eat a high raw diet. I like nuts in energy bars (dehydrated) and in dehydrated cookies but I also don’t eat a lot of those. I LOVE my crackers but make them with a lot of vegetables, sprouted buckwheat, flax and seeds.

The raw crackers are great to eat with a soup or salad and so good with avocado, salt, pepper, tomato, greens and sprouts – YUM!

When eating a higher raw diet it is important to eat a wide variety of vegetables. It doesn’t have to be in one day but mix things up so you are getting the various benefits of the nutrients contained in the variety of veggies.

I like dehydrated foods but you do have to drink a lot of water when eating them. The great thing is that they are filling, portable and can be stored in the freezer so you can make a large batch and take a bit out each time you want some. They are great to have in the freezer when you want something different and filling or something to go with a salad or soup.

As for all the imported superfoods out there in the raw food world, I pick a few to try but do not buy too many at one time. There may be some that consume a lot of these but most people I know pick just a few. They are expensive and shipping costs may be involved. I like to buy a few and when they are all gone I may try 1-2 new ones and consume them until they are gone, etc. I do not buy a lot at once. I think people believe we consume a lot of these because they see ads for them everywhere. The companies that sell them do a lot of advertising on blogs and internet sites.

Just like supplements, these superfoods (from all over the world) are a big business and there is always new products coming out. Most people find what 2-3 that they like and work for them.

I myself like to buy local products including soaps, produce, green powders (etc), body care products, honey and other foods.

I eat a lot of veggies prepared in a variety of ways, a few nuts and seeds, sprouted grains for a heavier breakfast or in dehydrated foods, lots of fruit, seaweeds, sprouts, smoothies, juices and a ton of greens!!

It is like anything else, you can get caught up in all the fancy superfoods from all over the world and the incredible cheesecakes and fatty raw foods but when you really get into it and eat a higher raw diet, your body doesn’t need all that heavy stuff and you begin to eat simply. This makes eating a higher raw diet – actually easy.

Recipe How To Make Chocolate Shake Smootie


  • 1 C home-made nut milk (or use 1 C water & 1 C hemp seeds)
  • 2 Tbsp Boku protein powder (optional)
  • 1 C blueberries
  • 1 small banana (frozen or fresh)
  • 1 Tbsp nut butter (optional)
  • 1 Tbsp raw cacao powder (or organic cocoa powder)
  • 2 Medjool dates chopped (soak in hot water for a few minutes to soften)
  • 3 Tbsp goji berries (optional)
  • 1 tsp of Matcha powder (optional)
  • 1 heaping tsp of green powder (optional but good to add!)
  • Blend well and enjoy! This is great for a snack and good if you are craving something like a dessert. This is not something you want to drink a lot of.

*Raw Cacao powder is very high in magnesium and antioxidants.

I did put a lot of (optional) in the recipes but that is because I do not want to discourage you from trying these smoothies just because you don’t have some of the ingredients. You do not need to use the superfoods. The smoothies are GREAT without them also. This is a guideline in case you want to try some but are not sure how to use them.

If you are a person who does not eat breakfast and feels – this is too much for me. What I suggest to start is, of course the water, and maybe start with a bit of fruit in the morning. Or try a smoothie or juice.

I am not telling you to give up coffee or tea in the morning I am suggesting what to ADD to your morning. Remember, when you first wake up you are dehydrated. That is why getting that large glass of water in first thing is so important. Coffee and tea (if black) will dehydrate you even more. So if you are getting water and a juice and or smoothie then have your coffee or tea also.

If you cannot seem to have the smoothie soon after waking, put it in a mason jar or some container with a secure lid and take it with you! You will be so happy you did. I also used to take the fruit and chia gel with me. That will last for a few days in the fridge. Eat it when you get hungry whether that is 9:00 a.m. or 10:30 a.m.

Easy How To Make Chia Breakfast

To Make Chia Gel:

Add 1 Tbsp chia seeds to a bowl and then add 5 Tbsp water. Stir often until it gels. About 10-20 minutes.

To Put This Together:

  • Add chopped grapefruit pieces and orange pieces (no skin) to a bowl.
  • Bananas and apples are also great in this
  • Add the chia gel and stir to mix.
  • You do not need to add all the chia gel to the bowl. Add as much as you want and see if you like it first.
  • Chia gel will store in the fridge for over 1 week.

Chia is a complete protein, it is high in antioxidants, potassium, boron, iron, essential fatty acids and fiber. It is energy enhancing and hydrating.

The below chocolate smoothie below is a rich, decadent treat that is so good for you! This is great for a snack in the afternoon before the gym or as lunch. If you want it for a snack in the evening, I would leave out the protein powder.

Recipe And How To Make Creamy Green Smoothie

  • 1 C water
  • 1 Tbsp hemp hearts
  • 1 Medjool date (pit out and chopped) – optional
  • ½ C frozen mango
  • ¼ C frozen banana
  • ¼ – ½ C parsley
  • ½ – 1 C kale or another green
  • 1 heaping tsp of a good quality green powder
  • And ½-1 tsp Spirulina (start with less if you have not used this before)
  • OR 4-5 Chlorella tablets
  • 1 tsp wheatgrass powder (optional)
  • 1 heaping tsp of Acerola Cherry powder (high in Vit C)
  • Place all ingredients in blender except the greens. Blend until smooth, add greens and blend again.

High quality powders such as the green powders, wheatgrass powder, Spriulina, Chlorella, Acerola Cherry powder, etc are superfoods you can easily add to your smoothies that add that extra nutrient boost. Green powders add high quality protein, phytonutrients, antioxidants and a lot of minerals as well as chlorophyll. These are important to add in the winter as you are probably not getting enough good quality greens in your diet and probably eating more cooked foods.

Breakfast Is Important, But What Is Most Important??

what you eat for breakfast?? After a night of sleep – with no drinking or eating, we awake dehydrated. We need to hydrate. What I like to have in the morning is a large glass of warm water with a squeeze of an organic lemon juice. This is great for the liver and for your metabolism.

After the water I highly suggest you have a green smoothie or a green juice. Below is a recipe for one of my favorite super nutrient packed green smoothie. This is the perfect fuel to start your day. As well as being hydrating, the smoothie supplies your body with the vitamins, minerals, protein, essential fatty acids, omega 3 and phytonutrients that your body needs to function at its best.