Introduction 1

Part1: Eating Clean: It Does a Body Good 5

Chapter 1: Eating Clean for a Healthier Body, Mind, and Soul 7

Chapter 2: Applying Eating Clean Principles to Daily Living 21

Chapter 3: Nutrition Basics: You Really Are What You Eat 39

Chapter 4: More about Nutrition: Phytochemicals, Water, Fiber, and Probiotics and Prebiotics 67

Chapter 5: Eat More, Eat Often! 83


Part2: Meeting Your Eating Clean Goals 99

Chapter 6: Eating Clean for a Longer, Healthier, and More Active Life 101

Chapter 7: Eating Clean to Prevent Disease 121

Chapter 8: Eating Clean to Manage Diseases 155


Part3: Planning and Preparing Your Eating Clean Adventure 181

Chapter 9: Planning and Stocking the Eating Clean Kitchen 183

Chapter 10: Incorporating Organic Food into Your Eating Clean Plan 201

Chapter 11: Preparing Clean Foods 217


Part4: Adapting the Eating Clean Plan to Fit Your Life 229

Chapter 12: Eating Clean on the Go and in Social Situations 231

Chapter 13: Getting Your Family on the Bandwagon 247

Chapter 14: Meeting Special Dietary Considerations 261


Part5: Morning to Evening Recipes 283

Chapter 15: Waking Up to Great Food: Satisfying Breakfast Recipes 285

Chapter 16: Refueling Your Body with Some Smart Lunches 301

Chapter 17: Sprucing Up Supper Time with Some Delicious Dinner Recipes 317

Chapter 18: Enjoying the Fun Stuff: Desserts and Snacks 331


Part6: The Part of Tens 347

Chapter 19: Ten Ways to Tell If Your Eating Clean Diet Is Working 349

Chapter 20: Ten Foods to Always Put in Your Shopping Cart 357

Chapter 21: Ten Ways to a Cleaner World 363

Index 371