Happy Sunday everyone! I hope you are all having a great weekend and enjoying the first few days of spring! This post marks my last week of eating clean and I have really enjoyed this experience. I have learned so much about clean food and my health and plan on sticking to a lot of the practices I have learned.How to Eat Out and Clean!

Whole Roasted Chicken

My first whole roasted chicken was a success!

In order to gain the full clean eating experience, I have decided to cut out wheat and dairy from my final week of clean eating. Wheat and dairy are processed foods, but, if you eat the right kind, don’t contain a ton of unknown ingredients. I have cut down on both a lot already, but I love having Greek yogurt or whole wheat toast for a quick breakfast. It is just going to take a little more planning, and getting up a little earlier, on my part, but I think I can do it. I see a lot of egg whites and fresh fruit in my future. And I also think it will be really good for me to get the full clean eating experience. With that said, I know there are people out there who love to cook but have that one night where cooking is the last thing they want to do. Even while eating clean and having my meals planned, this has definitely happened to me over the last few weeks. And I also want people to know that just because you are on a clean diet doesn’t mean that eating out is not an option. You just have to be smart and prepared about it! Here are my tips for how to eat out while eating clean! 1. First of all, like I said before, be prepared! Check out the restaurant’s menu online before you go. This way you can get a feel for the options you will have and go ahead and pick the cleanest item on the menu. Today with all of the gluten-free and vegan eaters out there, some restaurants have started to specify those items on their menu, which is a nice place to start. 2. Secondly, modify your order to be clean. If you order a salad, ask for the dressing on the side and if you order a meal that usually comes with fries get veggies or fruit instead. One of the local restaurants I have gone to while eating clean is Farm Burger. It was easy to eat clean there with their great veggie burgers and  gluten-free buns. 3. I also suggest anticipating the items that some restaurants bring to your table automatically. For example, if you go to a Mexican restaurant, ask your server to not bring you a basket of chips and salsa. Or if you are know you are at a restaurant where they bring you bread, pass on that. But if you are eating with a group of friends who want chips or bread, just use your self-control. But let’s be honest, not having the offending chips or bread there to tempt you is a lot easier than resisting them when they are right in front of you! 4. My final tip is to enjoy your night off of cooking and try to find something clean on the menu that you actually want to eat. Another favorite clean eating spot of mine is Zoe’s. They have a ton of chicken entrees that you can tailor to be clean. I love getting their chicken kabobs with a Greek salad on the side. I hope those tips will help you out the next time you just don’t feel like cooking! And for when you do feel like cooking, here are a few of my favorite recipes I made this week!

Spag. Squash Primavera

This Spaghetti Squash recipe is a must try!

Sweet Potato Oven Fries – You all know I love these; this is my favorite way to prepare them. Abbie’s White Chicken Chili – A friendly blog reader sent me this yummy and healthy chicken chili recipe. This recipe makes enough to last a week, so your lunches are covered! Spaghetti Squash Primavera – This is one of the most delicious spaghetti alternative recipes I have tried yet! Ina Garten’s Whole Roasted Chicken– I am a huge Barefoot Contessa fan. I made this last Sunday night. Then I used the leftover chicken in the White Chicken Chili and made chicken broth from the bones.     And here is my dairy free and wheat free menu for my last week of clean eating! Y’all have a great day and come back in a few days for my favorite clean eating food swaps. See you soon!


- Lizzy Stroud And to catch up on 30 Days of Clean Eating, here is what you have missed! Let’s Eat Clean!  Get Started Eating Clean  Budget Bites  Pour Some Sugar On Me…Or Not  Week One Progress Report  Snack Attack  Out with the Bad, In with the Good  Week Two Progress Report  Super Foods to the Rescue!

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Sweet Potato Oven Fries: 

Sweet Potato Oven Fries


  • 1 lb sweet potatoes, peeled and cut into “fries”
  • 1 Tbsp olive oil
  • Sea salt to taste
  • Cumin to taste


  1. Preheat oven to 400°F.
  2. Spray a 9 X 13 inch baking sheet with olive oil.
  3. Toss sweet potatoes with olive oil, salt and cumin.
  4. Spread in a single layer in prepared baking dish. Don’t crowd them or they won’t be crispy.
  5. Cook for 15 minutes. Take them out and turn them over.
  6. Cook for another 10 minutes, or until slightly brown and crispy.
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Abbie’s White Chicken Chili 

White Chicken Chili


  • 1 Tbsp olive oil
  • 1 onion, diced
  • 2 jalapeno peppers, diced
  • 3 cloves garlic, minced
  • 1 Tsp cumin
  • 3 cups chicken broth
  • 1 cup salsa verde
  • 1 pound boneless, skinless chicken breasts
  • 15 ounces white beans
  • 1/2 cup quinoa
  • 3 stalks celery, chopped
  • 1/2 Tsp oregano
  • 1 Tbsp lime juice
  • Diced avocado to top
  • Salt and pepper to taste


  1. Soak beans over night.
  2. Heat olive oil in a large sauce pan over medium heat, add the onion and jalapeno peppers. Cook until tender, for about 5 minutes.
  3. Add the garlic and cumin, cook until fragrant.
  4. Add the broth, salsa verde, chicken, beans, quinoa. Bring to a boil, then reduce heat and simmer until the chicken is cooked and the quinoa is tender, about 15 minutes.
  5. Remove the chicken and shred, return to soup along with lime juice and celery.
  6. Season with salt and pepper. Remove from heat.
  7. Serve with diced avocado on top.
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Jessica Shops Pick of the Month

I recently had the privilege of visiting our hometown tea company, Teavana, and the tasting room inside their Buckhead headquarters where I spent the afternoon learning about and tasting tea. teavana

Tea is a delicious and healthy beverage, but if you aren’t sure it’s for you, stop by any Teavana store and ample their loose tea. The multitude of tea leaf flavors and combinations offer endless choices. I recommend the Silver Needle White Tea for its smooth flavor. Also, CocoCaramel Sea Salt Herbal is the perfect no-calorie treat that will satisfy a sweet tooth and is my personal favorite.

As the newest member of the Starbucks family, Teavana plans to reinvent the way we enjoy tea. It is rumored that tea will soon rival coffee and tea bars will be as popular as coffee shops. If you collect star rewards on your Starbucks card, you’ll be happy to know the card is now accepted at Teavana stores.

Details: www.teavana.com 

For more info on Jessica visit www.jessicashops.com 


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Single Atlanta‘s Lisa Lyngos is here to give you her best advice about toxic relationships.

Lisa Lyngos

How would you define a toxic relationship?

Toxic relationships are draining, stressful and inauthentic. These are relationships that do not allow people to be truly open and honest. They sadly rob you of the freedom to be yourself.

What are the pitfalls of allowing a toxic relationship to continue?

By allowing a dysfunctional relationship to continue, you set yourself up to endure an ongoing series of emotionally painful experiences.

What is your advice for removing a toxic relationship from your life?

Begin my admitting that you are participating in a toxic relationship to yourself and to other you trust. Admitting it is the first step in taking the power away from the relationship and separating yourself from it. The next step is to create a positive plan for moving forward.

Where can people go for support?

Seek the help of neutral professionals like counselors, life coaches, matchmakers and clergy. Experts who do not know you intimately are able to give honest and objective advice about your situation as well as the tools necessary for change.

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Healthcare workers usually have incredibly stressful lives, and caring for ourselves often takes the back burner. I know because I am a nurse and have been in healthcare for more than 35 years. Nurses and physicians are on our feet a lot. Best HealthWe work strange hours, especially emergency room, on-call and night shift nurses and physicians. Irregular sleep patterns make it more challenging for some of us to exercise and make the best food choices.

A surgeon associate of mine said it best: “Just because I am a surgeon does not mean I am immune to health problems.” As he neared the age of 50, this avid runner noticed his running times were off and his legs felt heavy. He wisely chose to be tested for venous reflux disease, the condition wherein delicate one-way valves in the legs fail, allowing blood to flow backward and pool in the veins.

A simple ultrasound scan showed significant reflux. A series of in-office procedures soon had him enjoying his races again and gave him new insights into how easily healthcare professionals can ignore or diminish the importance of our own symptoms.

As a takeaway, whether you’re a healthcare professional or a busy parent, please make time to notice how you’re feeling. Know the warning signs of stroke, heart attack and cancer, and pay attention to them for yourself as well as your loved ones and patients. You can’t be a great caregiver if you don’t first take care of yourself.

By: David Martin, RN, CRNFA

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Dr. Mike Majmundar from Northside Facial Cosmetic Surgery answers a reader’s question about stretched earlobes.

Dr. Mike Majmundar

Q: How do you fix stretched earlobes?

A: Decreasing the risk of stretched earlobes begins with proper piercing height. A low piercing will stretch the earlobe over time. However, a properly placed piercing with a heavy earring will also cause stretching. Tight earrings can contribute to decreased earlobe volume (there is a fat pad in the earlobe), and the earlobe stretches naturally as aging occurs. Treatment options include filler injection with Restylane or Juvederm, re-piercing higher, or an earlobe reduction procedure also known as an earlobe lift. This procedure is performed under local anesthesia where the earlobe is re positioned and a small amount of extra skin is removed.

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Hey y’all! I hope you are all having a great week so far! Lately, there has been a lot of talk about “super foods.” They are supposed to have amazing benefits like making your stomach flatter, your cholesterol lower, your skin clearer, your hair shinier and even your eyesight better (I’m looking at you, carrots). While I don’t know how super these super foods are, over my 30 Days of Clean Eating, I have developed my own list of personal super foods and, after some research, I have found out that most of them have some pretty awesome health benefits. Some of them are on the super foods lists I have seen, but they are the foods that I have loved throughout my clean eating journey.

almondsMy first super food is almonds, and as you know from my snack attack post, I love them so. I really like them because they keep me full in between meals, but they have some pretty great health benefits as well. Studies have shown that almonds can help lower LDL cholesterol (the bad kind) and can even reduce your risk of heart disease. They are also full of potassium, magnesium and can also help decrease after-meal blood sugar surges. All of that from a handful of almonds every day? I’ll take it!

Another one of my super foods has been avocados. I usually eat half of an avocado every day on my salad with dinner. While I really like the taste, avocados also pack a pretty big punch when it comes to your health. avocadoThey contain a higher level of fat than other fruits (which avocados are considered due to their seed)but the fat is anti-inflammatory and commonly considered to be the good kind of fat.  Research also shows that people who eat avocados have a lower weight and BMI than those who don’t eat them. Avocados have a whole range of other health benefits that include promoting heart health, regulating blood sugar, being full of healthy antioxidants and even possible anti-cancer benefits. I suggest dicing up half an avocado and putting it over some spinach with olive oil, balsamic vinegar and cherry tomatoes. It makes a super healthy and delicious side salad to have with dinner.

olive oilWith that said, olive oil is my next super food. Like avocados, olive oil is high in fat, but the good kind! It is full of monounsaturated fatty acids, which is considered a healthy dietary fat. Olive oil has been shown to be heart healthy and to lower cholesterol, regulate blood sugar levels and possibly help to normalize blood clots. I use olive oil instead of butter or vegetable oil when cooking and use a small amount on my salads.

My next super food takes a sweeter turn . . . blueberries! I did a little research, and blueberries are the second most popular berries in America, behind only the strawberry. It is that popular for good reason. blueberriesBlueberries contain a bunch of antioxidants that can help combat free radicals in your body that could damage cell structure and DNA. New studies show that blueberries can even help improve memory, which never hurts when you are as forgetful as I am! These yummy berries have also been shown to improve eyesight, be heart healthy, help regulate blood sugar and insulin levels and to possibly have anti-cancer benefits. Grab a handful of these little wonders with your almonds and you have a perfect and healthy snack!

The last super food I will mention is something I have multiple times a day: green tea. I have been a coffee drinker my entire life; just ask my mom, and she will tell you that drinking a little cup of coffee when I was little was one of my favorite things to do.green tea I can tolerate plain, black coffee, but I really love it when it is sweet and creamy, so for the purpose of eating clean, I gave it up. Green tea has been a fantastic substitute for me. With about half of the amount of caffeine, I can drink a glass without feeling jittery like coffee makes me feel. Not to mention the super health benefits that drinking green tea can give you. It has been shown to slow the rate of tumor growth, lower your risk of heart disease, reduce inflammation, reduce stress and even improve arthritis. I drink green tea with pomegranate at least twice a day, sometimes more.

Do you have any of your own super food favorites? I would love to hear about them at lstroud@bestselfatlanta.com! Have a great Tuesday and check back in later this week for my post on how to eat out while eating clean!

- Lizzy Stroud

And if you want to catch up with 30 Days of Clean Eating, here is what you’ve missed!

Let’s Eat Clean! 

Get Started Eating Clean 

Budget Bites 

Pour Some Sugar On Me…Or Not 

Week One Progress Report 

Snack Attack 

Out with the Bad, In with the Good 

Week Two Progress Report 

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Dr. Eugene Hurwitz, from The Center For Allergy and Asthma of Georgia, answers questions about allergy symptoms and treatments.

Best Health Allergies

What key symptoms indicate an allergy?

Allergies can affect the body in many ways, but a key symptom is itching. For those with respiratory allergies, they may have watery, itchy eyes and nose, as well as congestion, coughing, wheezing and shortness of breath. Allergies can cause eczema and hives as well.

Why is Atlanta a hotbed for allergy sufferers?

Atlanta’s climate is ideal for plants that trigger allergies, including trees in the spring, weeds in the fall and grasses in the summer. In addition, dust mites thrive in humidity, as does mold. Atlanta and the Southeast are always among the leading allergy areas in the country.

How have treatments evolved in the last five years? 

Allergy shots are highly effective for treating allergies. More recently, allergy drops have become available, which can be given at home and are more convenient. There will soon be allergy tablets available for grass allergies; however, most people in Atlanta have multiple allergic triggers, and the tablets may not control their allergies.

What preventative steps can you take?

Avoidance of indoor allergies may include dust mite control measures, washing bedding in hot water, using dust mite-proof covers for the pillows and mattress and minimizing dust-collecting items in the bedroom. Controlling mold and keeping animals out of the bedroom (or the house) may be helpful. It is difficult to avoid exposure to outdoor allergens.

What foods or vitamins can you add to your diet to strengthen your sinuses? 

A good diet may be helpful. There is recent evidence that people with vitamin D deficiency may have more problems with allergies.

How do you choose a qualified doctor? What credentials should they have? 

If you are undertaking a treatment plan for allergies, it is important to see a board-certified allergist. They are the only specialists who are trained specifically in allergy care.

How can symptoms be managed?

Allergy shots administered by board-certified allergists can reduce symptoms by 80 to 90 percent and give patients long-term relief.

- Eugene S. Hurwitz, MD, FAAAAI

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Hello everyone! I hope you are all having a great weekend. I am going to keep this post short and sweet; I know everyone is busy enjoying St. Patrick’s Day celebrations! Today marks the halfway point of my 30 days of Clean Eating. I have had so much fun getting creative with my meals in the kitchen and trying new and healthy foods. I have really enjoyed this whole experience; it is so much easier than I ever thought it would be. Not to mention eating clean has been super beneficial to my many aspects of my life. For instance, my skin looks clearer, my energy level is way up, I am sleeping so much better at night (I still have a hard time waking up in the morning, but some things never change), I have dropped a few pounds I needed to and even my hair is looking better. It has also been the easiest healthy eating plan I have ever stuck to. The ritual of planning my meals out for the week every Sunday with a warm cup of green tea has turned into something I look forward to and enjoy. Overall, the process has just been an awesome one and one I would suggest to any of my friends or family!

With that said, my meal plan for the week is included below.  One of the new recipes I am trying is to make my own version of Cinnamon Raisin Ezekiel bread for breakfast. I will let you know how it turns out! Have a great weekend and happy St. Patrick’s Day!

Meal Plan


– Lizzy Stroud

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