What is The Green Apple Club?

The Green Apple Club is an online, clean-eating community for people who want to improve their health by improving their diet. The Club was founded in October 2015 by Sonia Nicholas, a Biomedical Scientist and Clinical Science Writer with over 15 years of clinical science experience. Sonia believes that a healthy diet is one that is low in processed, convenience food, and rich in fresh, unprocessed ingredients. Based on her knowledge of the human body and cutting-edge clinical research, Sonia believes that everyone can improve their health by eating a diet like this – a claim that scientific research increasingly supports. All of the articles on the website are evidence based. The recipes on the website are all free from refined sugar, white refined carbohydrates, artificial sweeteners, preservatives or additives. The Green Apple Club is a non-judgmental community. Our members are encouraged to understand that healthy eating is achievable for everyone. Making sustainable lifestyle changes often involves making a series of small, manageable changes that can build up into something really significant and life-changing. We look forward to welcoming you to our community.


Is The Green Apple Club qualified to provide medical advice?

The founder of The Green Apple Club, Sonia Nicholas, is a former Biomedical Scientist with 15 years of clinical science experience and a BSc and MSc in Biomedical Science. Sonia is skilled in interpreting cutting-edge scientific research and in communicating that information to a wider audience. As well as a background in clinical science, Sonia has completed a nutrition course with the British Nutrition Foundation. The information provided on www.thegreenappleclub.com is thoroughly scientifically researched and is fully evidence based. However, the websites’ information is not intended to be taken as medical advice. The purpose of the website is to make complicated scientific information on nutrition and clinical research, available to a wider audience, to enable them to improve their health naturally. The information provided by The Green Apple Club should be used to complement your recommended medical treatment, with the support of your doctor. You should always consult with your doctor when making significant changes to your diet, especially if you have an underlying medical health condition.


Why do you recommend consumption of minimally processed foods such as whole wheat pasta, rice and bread?

Scientific research shows that eating whole grains is beneficial to health. Unless you are intolerant to them, there is no reason to remove food groups from your diet. Bulking out meals with occasional, minimally processed food is an easy and healthy way of making good food stretch further. ‘Minimally processed food’ refers to food that has undergone certain minimal processing steps, but the nutritional quality of the product has not been removed. If you do not wish to include these foods in your diet, then you can substitute cauliflower rice for brown rice, and spirilized, vegetable noodles, or chopped vegetables for pasta. We recommend that minimally processed carbohydrates are consumed no more than once a day. If you are trying to lose weight, we recommend that you consume minimally processed carbohydrates only once or twice a week.


How are the recipe prices on the website worked out?

We make our recipes using everyday, non-organic produce available from UK supermarkets. Our prices reflect cost of the ingredients at either Tesco, Sainsbury’s or ASDA. The recipe cost provided on each recipe is based on meal cost per person unless otherwise stated. Your total recipe cost may be less if you shop at the discount stores and take advantage of special offers. You recipe cost may be higher if you shop in the premium supermarkets and shops.


Is ‘clean-eating’ a fad diet?

The term ‘clean-eating’ is currently pretty trendy in the health food industry. However The Green Apple Club definition of the term simply means to eat unprocessed food with no refined sugar, refined grains or artificial additives and preservatives. At The Green Apple Club we want to encourage you to eat more food that improves your health, and less food that harms your health. Eating more whole grains, fresh fruit and vegetables and unprocessed meat, poultry and fish will improve your health. Eating an excess of refined white sugar, refined carbohydrates and artificial additives will harm your health. These basic principles of healthy eating will not go ‘out of fashion’. This way of eating is also not a diet, it is a healthy eating lifestyle that is achievable for all people.


What is the 28 DAYS Clean Eating Challenge?

Our modern day diet is full of processed food, with the majority of us eating large amounts of refined white flour, sugar, pasta and rice every day. At best this diet can leave us feeling sluggish, tired and foggy. At its worst, we might suffer from skin disorders, weight gain, headaches and bowel problems. The Green Apple Club 28 DAYS Clean Eating ChallengeTM is designed to give your body a break from eating processed food. We have painstakingly planned out 28 days of clean (unprocessed) meals and snacks (3 meals and 2 snacks a day) so that you don’t have to worry about what to eat. There are 3 different challenges available: Economy, Weight-Loss and Premium. The Green Apple Club will provide you with shopping lists and meal plans for every single day to make the challenge as easy as possible for you. All you need is will power!


Is the Clean Eating Challenge expensive?

We have specifically designed the 28 DAYS Economy Clean Eating Challenge to be affordable on a tight budget.  If you document all of your food outgoings, including all snacks, alcohol, soft drinks, takeaways, we believe that our meal plan works out cheaper and healthier than many people’s food budget! This is especially true if you have the time to shop around and bulk buy to get the best value deals. If you shop carefully, a medium sized, reasonably active woman should be able to follow the meal plan for less than £5 a day. Men and active women will need to increase the meal sizes and allocate slightly more budget per day. Healthy eating is achievable for everyone, no matter what their budget.


Should we buy only organic, free-range meat and organic fruit and vegetables?

We are the first to agree that the best diet possible is one consisting of organic, GM free, pesticide free, free-range produce. This is the diet that we should all aim for. However, the reality is that this ideal is not achievable for the vast majority of people. Organic, free range produce comes at a significant price that many normal, busy families just cannot afford. At The Green Apple Club we believe that you can still eat a clean diet, free of processed food and full of nutrient rich natural foods, even if you are buying economy products and value, unprocessed meat. We do not believe in excluding people from a clean living life just because they are constrained by cost and/or time.