WOMEN WHO INSPIRE

By Patricia Danflous Meals Family FAST, WHOLESOME

Michelle Dudash, RDN, is like many Inspire Health readers. She’s a young mother who is constantly on the run and a woman who is dedicated to a healthy and happy family. She is also a career woman who understands the impact of quick and easy when it comes to clean eating.

A Cordon Bleu-certified chef and dietitian with a national recognition, Dudash has applied her experience, knowledge and passion for healthy living to help others move forward to better eating. Her first book, “Clean Eating for Busy Families”, is the go-to guide for beginning and maintaining a healthy journey.

“Clean. Fresh. Fast. That’s my focus,” Dudash says. “I also like to focus on transition — that’s key, especially for busy women, whether they have children or not.”

The Arizona resident and nutritionist encourages the transition to clean eating through gradual changes that fit into individual or family lifestyles. “You are more likely to stick with those changes that way,” she explains. “I think most people know if what they are doing is healthy or not. It is a matter of problem solving to help identify ways to make your habits healthier.”

Dudash advises taking a lifestyle survey to identify areas that can have the most impact and starting there. “Pick a few things and see if you can stick to that way of eating for a month. If you can get through a month of anything, it becomes a habit and then you can reach for a few more things.”

Dudash suggests choosing whole foods in their least processed states, such as fresh fruits and vegetables, nuts and seeds, unrefined oils and whole grains like quinoa and brown rice.

How do you get a child to participate in the clean eating transition?

“Being a great example is the best place to start,” Dudash is quick to point out. “If you don’t like a certain food, or if you are eating fast food all the time, of course your children are going to want to eat that way, too. Believe it or not, parents and peers play a role in nutritional choices.”

When her daughter was getting bored with her school lunches, Dudash asked her what she liked about what her friends were bringing. She realized the packaging made their lunches more tempting and copied that with her homemade, healthier version.

Look at foods that kids love and find a way to make those meals healthier. Try a Dudash family favorite alternative to drive-thru nuggets. Cut chicken breasts into bite-size pieces, roll them in Parmesan cheese and garlic powder, and pop them in the oven. It’s quick, easy and tastes great.

“Cook once, eat twice” is another Dudash recommendation to save preparation and clean-up time. “Know

DUDASH is a contributor to Food Network’s Healthy Eats blog and a regular guest on shows such as The Doctors, The Chew and Radio Disney. You can find her recipe column, Dish with Dudash™, in the Arizona Republic and her insights in numerous national publications. Visit her Web site at www.michelledudash.com for recipes, additional clean eating information and to sign up for her newsletter.

what your family will eat, plan ahead and make sure you have the groceries on hand,” she says.

There’s no magic system or food plan, Dudash emphasizes. For her, it’s all about what works for you, your schedule and your food preferences.

“I think most people know if what they are doing is healthy or not. It is a matter of problem solving to help identify ways to make your habits healthier.”

recipe By Amie Valpone E at for Energy

Eating clean is one of the best ways to improve your health, boost your mood and energize your life. By eating clean and buying organic foods when you can, you will minimize your intake of chemicals, pesticides, herbicides, GMOs, antibiotics and other processed ingredients. When I started eating clean, I began to heal from chronic illness. The Free Anti-Inflammatory Shopping List on my Web site TheHealthyApple.com is a great way to get started. Eating clean will help you get back your energy, lose excess weight caused by inflammation, get the rosy glow back in your skin and help you think more clearly.

Amie Valpone, HHC, AADP, is the editor-in-chief of TheHealthyApple.com. She is a Manhattan celebrity chef, culinary nutritionist, professional recipe developer, food photographer, writer and motivational speaker specializing in simple gluten-free, soy-free and dairy-free clean eating recipes.

SUN-DRIED TOMATO BUDDHA BOWL Serves 4

INGREDIENTS

• 12 oz. gluten-free orzo • 1 garlic clove, minced • 4 Tbsp. extra virgin olive oil • 4 cups organic spinach • ½ red onion, finely chopped • ¼ tsp. sea salt • ¼ tsp. pepper • Pinch red pepper flakes • Pinch chili powder • 8 sun-dried tomatoes, drained and sliced • 2 Tbsp. sunflower seeds

DIRECTIONS:

1. Cook orzo according to package directions. Drain and transfer to the pot. Add garlic and oil; cook for 3 minutes. Add spinach, red onion, sea salt, pepper, crushed red pepper flakes and chili powder; stir and cook for another 2 minutes or until spinach is wilted. 2. Remove from heat; add in sun-dried tomatoes. Season to taste; add sunflower seeds. Toss and serve.

AD