Mermaid Wellness

Where Holistic Health meets Urban Homesteading




Start with whole foods!

The Dirty on Eating Clean. Eating “clean” is all the buzz nowadays. Actually eating clean started waaaayyy back in the 1960s as a moral and ethical movement, not necessarily a health and nutrition movement. Personally, I find the whole “clean” eating terminology a little pretentious. But I do love its principles. I want to share those principles with you as they can be applied to any individualized way of eating. So a meatosaurus and a vegetarian can actually both eat clean! Imagine that, peaceful coexistence among the tribes. I also want to provide you with a “clean” grocery list and some meal plans.

So basically folks this is really simple, I know I  I keep saying it… Eating clean revolves around NOT eating processed foods, eliminating them completely or cutting waaaayyy (my word of the day) back on them. Keep your foods whole and real. Cut waaaayyy back on refined sugars and carbohydrates such as white anything. White rice, refined sugar, white flour, white pasta, white bread, pastries… you get it.

Eat in your kitchen often. It helps so much to eat this way if you make it yourself. Not only do you control what goes into your food, you control how much you eat and drink.

Speaking of drinking, do not get the majority of your calories from beverages. Keep it to water, tea, cold-pressed juice…


Image partially courtesy of Delicious Living


Keeping your blood sugar balanced is huge! The better foods you eat the more stable your blood sugar will be. This is because eating a whole bag of chips will satisfy your mental craving, for a short time, but it will spike your blood sugar leaving you hungry and with no energy again in an hour or so. Then the cycle begins, your blood sugar plummets, brain fog sets in, poor food choices ensure. You grab whatever is nearby and here we go. I am dizzy just typing this. So just don’t even go there.

good meat choices

See Meat is allowed on this Blog

Aim to eat protein, complex carbohydrates and good fat each meal. Yes there is such a good thing as good fat! And complex carbohydrates are not the devil. Stock your kitchen with nuts, avocados, EVOO and for complex carbs try quinoa, sweet potatoes and brown rice, Eat a couple of snacks too if you are someone who needs snacks during the day. If you could see my hand is waaaayyyy up in the air right now.

eat your nuts

Eat Whole Foods

So let’s say it again, eating whole, real, unprocessed foods is the way to go. It nourishes your body completely, providing you with all the nutrients you need. When you have all the nutrients you need, guess what happens? Go on, guess. YOU FEEL GOOD. When you feel good, you are more apt to exercise, partake in some self-care, be a better person for your loved ones and yourself. This is a domino effect I totally dig!

And finally don’t forget to spice things up. Adding herbs and spices to your real food only makes it that much more delicious. It is also fun to experiment with herbs and spices and come up with your own unique flavors. Use them often and you will not even miss your sauces, condiments, dressings and marinades. Plus many of them have huge health benefits! See my favs in the picture below.

using herbs and spices

Spice it up baby


Ok so what does eating clean look like in reality? I am providing you the following:



You can add to these, change them up; whatever suits you are great, just do it. If you are not sure if it is a clean food, ask yourself this – is there an ingredient label? If there are more than 3-5 ingredients on the label and you can’t pronounce most of them, it is not a clean food. If it is n a box, likely not clean. Be your own guide here, read your labels and determine if it is clean for you. This is really where your individual needs and tastes come in. I had someone ask me once if these chips she loved were now off the table. After reading the label together, the ingredients were “Rehydrated Pressed Vegetables (Water, Carrots*, Beets*, Sweet Potato*, Ginger*), Brown Rice*, Oil Blend (Sunflower Oil*, Safflower Oil* And/Or Red Palm Olein*^), Sprouted Brown Rice*, Toasted Black Sesame Seeds*, Ancient Grains Blend (Millet Flour*, Quinoa Flour*, Amaranth Flour*), White Rice*, Toasted White Sesame Seeds*, Red Quinoa Seeds*, Sea Salt.”


Looks good to me. By the way, these chips were ROOT chips by Forager. One of my favorite chips and companies.   So read your labels and make informed decisions.


OK so having ranted on about eating clean –digression coming- I really prefer to say eat real whole foods, keep it simple…blah blah but that’s kinda long so “clean” it is- guess what? Birthday cake happens. I get it, I have a little bit of an ice cream issue my self. Let it happen, once in awhile, don’t sweat it, don’t throw the towel in saying, “now I’ve done it, screwed it al up, may as well forget it…” Eat it, Enjoy it and move on- back to your clean foods.

Oh hey there – did I mention this clean way of eating will help you manage or avoid diseases, lose weight. have healthier skin, hair and nails and lets you sleep better-BONUS.

Here is am back on track, providing what I said I would so long ago. Thanks for hanging in there with me.



Vegetables:                                                       Herbs/Spices:

Kale                                                                        Salt/pepper

Broccoli/Cauliflower                                          Chili Flakes

Brussels sprouts                                                  Cumin

Spinach                                                                 Cardamon

Romaine/Arugula                                               Cinnamon

Zucchini/squash                                                  Basil

Peppers                                                                  Oregano

Carrots                                                                   Nutmeg

Sweet potatoes                                                     Parsley

Onions/garlic                                                        Rosemary/Thyme

Bok Choy                                                                Ginger


Fruit:                                                                   Condiments:              

Berries (blue,black,straw,acai,rasp)                  Balsamic Vinegar

Bananas                                                                   Apple Cider Vin

Apples                                                                      Salsa

Pineapple                                                                Hot Sauce

Pears                                                                        Soy sauce/Tamari

Avocado**                                                              Tahini

Oranges                                                                  Coconut Aminos

Grapefruit                                                              Raw Honey

Lemons                                                                   Pure maple syrup

Raw Stevia

Protein:                                                           Nuts/seeds/oil

Free Range eggs                                                  Almonds

Wild Caught Salmon                                          Cashews

White fish                                                            Walnuts

Free range organic chicken                              Nut butters

Turkey                                                                  Chia Seeds

Free range ground beef                                    Flax seeds

Tempeh                                                                Coconut oil

Tofu                                                                      Extra virgin olive oil


Green peas




Day One

Breakfast – Steal Cut oatmeal with fresh fruit, 1 teaspoon chia seeds and pure maple syrup. One hard boiled egg with sea salt and pepper

Lunch- Brown rice, with spinach, broccoli, tofu (or bakes chicken) EVOO turmeric sea salt and pepper. Root chips and hummus

Snack – Whole grain bread lightly toasted with nut butter and sliced banana

Dinner – Grilled salmon with lemon and EVOO and dill and garlic. Baked sweet potato with coconut oil and salt and pepper

Sauteed kale and Brussels with onion, garlic, leeks and salt and pepper

Dessert – 1-2 pieces dark chocolate


Day Two

Breakfast – egg cooked however you like on whole grain toast with sliced avocado and tomato, salt and pepper Some fresh fruit.

Lunch- turkey wrap with hummus and lettuce and shredded carrots, onion. Use a whole grain wrap or collard green Sliced avocado on or off the wrap.

Snack – Tortilla chips with salsa (email me for a great homemade mango or papaya salsa recipe.)

Dinner- Grilled Steak with peppers and onions and mushrooms

Kale Salad – see blog for recipe.

Dessert – avocado mousse or couple pieces dark chocolate


Day Three

Breakfast – acai bowl – 1 packet frozen acai berries, ½ cup almond milk –blend together top with granola and blueberries

Lunch – egg white flatbread wrap – recipe on blog

Arugula salad with arugula, shredded carrots, peas and sliced mushrooms (lots of mushrooms)with EVOO and sesame oil, lemon juice , dash raw honey , salt and pepper dressing

Snack- whole grain toast, sliced avocado topped with Trader Joe’s Everything but the bagel seasoning OR green smoothie

Dinner – Cooked brown rice, browned grass fed ground beef (add garlic onions, oregano) and low sugar tomato sauce. A house favorite. Garden salad with EVOO and balsamic dressing


The Grocery list and meal plan are also attached as documents so you print. Ok – Time to get food shopping!

And that’s the dirty of clean eating.














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