Clean Biome (previously Cultivate) is a premium probiotic blend designed to improve gut health. Now packed with 45 billion CFU and a 9-strain blend, including Saccharomyces Boulardii–a probiotic yeast known to help reduce gut inflammation. Nurture the gut-brain connection for improved nervous system function, immune health, hormonal balance, and overall well-being.
Dr. Alejandro Junger is a cardiologist, New York Times best-selling author, and founder of The Clean Program. Recognized as “The Father of Detox,” Dr. Junger's programs have been embraced globally in the health and wellness space.
A plant-based diet focuses on whole foods and, well, plants! It doesn’t necessarily have to mean you’re “vegan” or any other label. It means you consume a diet rich in whole fruits, whole vegetables, whole grains, whole nuts, and seeds, etc. Most importantly, we are placing whole foods above all else, and limiting processed foods, just like the Clean Program.
A plant-based diet includes whole plant foods that are abundant in nutrients such as vitamins, minerals, dietary fiber, antioxidants, phytonutrients, and healthy fats, leaving us feeling healthy and happy.
Some of the benefits of a plant-based diet include:
Improved heart health: by eating a plant-based diet, you can reduce your LDL cholesterol as well as total cholesterol while increasing HDL cholesterol (1).
Improved blood pressure: on average, those maintaining a plant-based diet composed of whole, nutritious foods have lower systolic and diastolic blood pressure (2).
Manage Type II Diabetes: research has shown time and time again that plant-based eaters are at a lower risk for developing type II diabetes. Specifically a 34% lower risk than those living a non-plant-based lifestyle (3).
Reduced cognitive decline: Plant-based diets with higher concentrations of fruits and vegetables lead to a reduction in cognitive decline and therefore decreased chances of developing dementia or Alzheimer’s disease (4, 5).
Good gut health: by consuming a plant-based diet, you are nourishing your microbiome and providing the healthy bacteria with the fuel it needs to grow. (6)
PLANT-BASED DIET
PROTEIN
Great plant-based sources of protein are quinoa, beans, legumes, edamame, tempeh, nuts, and seeds. Remember, plant-based isn’t eating exclusively plants, so you could also add a bit of high-quality animal protein here too, like organic chicken, wild-caught fish, turkey, or eggs.
Always choosing wholesome sources of animal protein that have been raised ethically is optimal. Look for organic, cage-free, and antibiotic-free animal products.
FAT
Fat is important for hormones, brain health, satiety, and the absorption of fat-soluble vitamins (vitamins A, D, E, and K). You can use things like extra virgin olive oil, avocado oil, nuts, seeds, olives, or avocados.
CARBOHYDRATES
Starchy Carbohydrates
Carbohydrates fall into two major categories: starchy and non-starchy. Starchy carbohydrates include whole grains such as brown rice and quinoa. They also include certain vegetables like peas, corn, and potatoes as well as fruit.
Non-Starchy Carbohydrates
When you hear non-starchy carbohydrates, think of vegetables. Broccoli, Brussels sprouts, green beans, kale, cauliflower, lettuce, cucumbers, etc.
Watch Out For Processed Plant-Based Meats
These are everywhere nowadays! These imitation meats are very highly processed, and they don’t really contain whole foods. The plant-based diet we’re talking about here is one based on whole foods, not processed ingredients. When looking at nutrition labels for packaged goods labeled as plant-based, look for ingredients you recognize.
TIPS FOR STARTING YOUR PLANT-BASED DIET
Take It Slow
First and foremost, take baby steps. In order to make a long-term lifestyle change, slow and steady wins the race. Start by increasing your vegetable intake slowly but surely, like adding a nutrient-rich superfood powder to your morning shake or smoothie. From there, you can start to incorporate some additional fruits and maybe some gluten-free whole grains into your diet.
Stock Your Pantry with Plant-Based Foods
This way, you are prepped and ready to go when whipping up a delicious plant-based meal. Here are a few of our favorite plant-based pantry staples:
The more color, the more nutrients. The colors of plant-based foods are a result of the pigments that are naturally present in the food items. Chlorophyll (green), flavonoids (yellow, red, blue, and purple), carotenoids (orange, red, yellow, and pink), and betalains (red, violet) are all responsible for different colors and corresponding nutritional benefits. Here at Clean, we don’t count calories, but counting colors is something that we can get behind.
HOW TO EAT PLANT-BASED ALL DAY LONG
Most of our recipes here at the Clean Program are plant-based. We utilize tons of whole plant foods, and of course, steer clear of processed foods. Our recipes are gluten-free, dairy-free, and sugar-free and high in plants and nutrients.
Cacao-Nut Delight: Sugar-Free Clean Chocolate Superfood Bark with a Nutty Twist
Nicole Varon
Indulge guilt-free with this sugar-free clean chocolate bark recipe. Made with mindful ingredients, it's perfect for Keto, diabetic, or low-sugar diets.
If you want a 3-day reset following clean diet guidelines, check out these recipes in a 3-day meal plan to help reset your gut and enhance your detox processes.
The Bright Lentil Beet Salad You'll Make On Repeat
Shopify API
When you’re really hungry, just having a salad can be risky. While fresh and nutritious, many salads lack the fiber, protein, and fat that will keep you satisfied until your next meal. The challenge of building a hearty and filling salad can be especially tricky if you eat a plant-based...
A Matcha Smoothie With Superfood Greens For Real Energy
Shopify API
Have you ever had a cold brew, only to feel like your nervous system is pumping the brakes, you have the shakes, and wind up with a “cold brew hangover”? Get a boost of healthy and sustainable energy with this swap!
This Gluten-Free, Vegan Gingerbread Loaf Makes a Delicious Holiday Treat
Connie Cambre
Traditional gingerbread gets a makeover with this healthy recipe. Gluten free, vegan, and full of warming spices, this gingerbread makes the perfect, cleanse-approved holiday treat.
Experience radiant skin with our Hydrating Pomegranate Smoothie! Packed with antioxidants, vitamin C, and hydration from pomegranate, cherries, cucumbers, and coconut water. Boosted with mint for digestion, healthy fats, and protein from avocado, chia seeds, and Clean Daily Shake. A delicious and nutritious morning treat!
A Simple Carrot Turmeric Cauliflower Soup With Immunity-Boosting Ingredients
Connie Cambre
Stay warm and cozy this winter with a simple immunity-boosting turmeric carrot cauliflower soup. This anti-inflammatory and immune-boosting soup is a perfect addition to your help Inter soup repertoire. It is also naturally dairy and gluten-free, making this a perfect addition to the eater's menu.
Celebrate the Season With This Festive Fall Harvest Salad
Connie Cambre
This hearty salad delivers all the fall flavors you crave while nourishing you inside out. Enjoy an abundance of seasonal favorites like butternut squash, apple, kale, and pumpkin seeds, drizzled with a creamy turmeric tahini dressing.