Happy March! With the official start of spring right around the corner, we are here to help you spring clean your diet:

1) Our "out with the old, in with the new" list gives you simple food swaps to improve your healthy eating habits

2) Try our Health Hacks for easy tricks to make a difference in your diet

3) Add Detox Foods to your recipes for maximum health benefits

4) Kickstart your spring cleaning with a Juice Cleanse (featuring GOÛTER)


OUT with Heinz Ketchup, IN with Simply Heinz (no high fructose corn syrup)

OUT with Jiff Peanut Butter, IN with Justin's Peanut Butter (no hydrogenated oils)

OUT with fried chips, IN with Brad's Raw Chips (low in fat and calories, healthy ingredients)

OUT with Coffee-Mate powdered coffee creamers, IN with Coffee-Mate Natural Bliss (no hydrogenated oils)

OUT with Splenda, IN with Truvia (natural sweetener)

OUT with high-sugar sports drinks, IN with coconut water (natural source of electrolytes)

OUT with diet sodas, IN with Zevia (no artificial sweeteners)

OUT with high-sugar protein bars, IN with Quest Bars (low sugar, high protein)

OUT with iced lattes, IN with Bai5 (caffeinated drink with antioxidants, low in sugar)

OUT with cereal, IN with homemade granola (minimal ingredients, lower sugar)

OUT with white rice, IN with quinoa (100%+ more protein and fiber)

OUT with Reese's Peanut Butter Cups, IN with Justin's Peanut Butter Cups (organic, fair trade)

OUT with chocolate-covered candy, IN with Barnana Chocolate Banana Chews (better for you, all-natural)

OUT with trail mix, IN with Dang Coconut Chips (lower in fat and sugar, better for you)

OUT with high-fat, high-calorie salad dressings, IN with Bolthouse Farms Yogurt Dressing

OUT with high-sugar or artificially sweetened yogurt, IN with plain Greek or Icelandic yogurt


  • Cut out processed foods
  • Go fresh! Choose raw, colorful produce
  • Eliminate artificial sweeteners
  • Cook in more than you eat out
  • Eat breakfast
  • Blend your own smoothies... don't buy bottled ones
  • Start your morning with warm water, fresh lemon and a pinch of cayenne
  • Snack on lean, high-protein foods to satisfy your hunger
  • Ask for olive oil & vinegar on your salads (instead of highly processed dressing)
  • Drink tons of water (and add lemon) 
  • Pack your own lunch
  • Sprinkle your food with Pink Himalayan Sea Salt (rather than table salt)


  • Rosemary = detox
  • Turmeric = antioxidant
  • Citrus water = super hydration
  • Radishes = low calorie source of antioxidants, electrolytes, vitamins, minerals & fiber
  • Almonds = stabilize blood sugar and remove impurities
  • Beets = cleansers
  • Cranberries = antibacterial agents
  • Ginger = metabolism regulation
Shrimp & Avocado Salad with raw radish

Shrimp & Avocado Salad with raw radish

Mango-Turmeric Smoothie

Mango-Turmeric Smoothie


Get your diet back on track and kickstart your spring cleaning with a juice cleanse. Juice cleanses are a great way to detox your body, by flushing out the toxins, resting your stomach and liver, and eliminating harmful foods. Three day cleanses can improve your energy, restore balance and maximize nutrient intake. Find a juice or smoothie cleanse online or at a local organic juice shop. 

DC followers - interested in a juice cleanse? Check out GOÛTER (pronounced goo-tay), a local raw organic tonic and cleanse brand. And by tonic, we're not talking about the high-calorie bubbly chaser you mix with your vodka. By GOÛTER's definition, "tonics" are alkaline water-based drinks mixed with fresh and dried superfoods. They provide hydration, alkalinity and energy to promote health, wellness and super powered nutritional benefits. 

The base of their tonics are alkaline water (more hydration, lowering your body's acidity), fresh pressed lemon juice (for energy and alkalizing), coconut nectar (low glycemic index sweetener packed with potassium, magnesium and electrolytes) and cayenne pepper (for energy, detoxification, pain relief and appetite suppression). 

The GOÛTER "Melks" are creamy dairy-free, nut-based drinks that provide energy, mood boost and increased stamina. These Melks have more fat and protein than the regular tonics, with the purpose of promoting heart-health, energy production and sustainability, and metabolism regulation for the most active juice cleansers. 

Speaking from experience, the 3-day cleanse is invigorating, hydrating and nourishing. Not only is each beverage absolutely delicious, but the tonics are lower in sugar than most juice-based drinks. You will finish your 3-day cleanse feeling lighter, energized and clean. We tested out the GOÛTER 3-Day Tonic & Melk Cleanse (#2), which included 5 tonics and 2 Melks per day. Here's the description:

Also known as the “personal trainer” cleanse because that’s how this option got its start – protein on top of protein with 2 melks per day. Perfect for a very active individual who wants to give their body a rest from solid foods but still needs energy to keep up and running.

1) Awake Tonic: energy, alertness & focus

2) Detox Tonic: super alkaline pick me up

3) Stretch Tonic: anti-inflammatory + healthy joints + brain function

4) Nourish Melk: protein boost + anti-fatigue effect + increased + sustained energy

5) Root Punch: immunity + longevity + Vitamin C boost + mood enhancement

6) Digest: immunity + circulation boost + internal well-being

7) Vanilla Melk: heart health + metabolism regulation

Learn more about GOÛTER and get started on your spring cleanse!