the eat clean dietthe eat clean diet

Tiffany TempletonHealthy is the New Pretty

Health CoachHerbalife Coach

Tiffany TempletonHealthy is the New Pretty

Health CoachHerbalife Coach

what is the eat clean diet?

Eating Clean is a lifestyle way of eating that helps you regain your health, fitness and lean physique, all by eating nutrient-dense, well-sourced and carefully prepared whole food.

You eat six small meals per day spaced 2.5-3 hours apart. Each meal is filled with nourishment, leaving the body satisfied rather than looking for more.

Lean protein is partnered with complex carbohydrate for the ideal fuel combination to spike the metabolism and burn fat.

what does that mean?

Put simply, clean eating is avoiding all processed food, relying on fresh fruits, vegetables, whole grains, lean protein, and low-fat dairy rather than prepackaged or fast food.

80-10-10 rule

THE RULES

the eat clean rules

RULE #1: CLEAR YOUR CABINETS OF ALL JUNK FOODS!!

Start planning healthy meals and start shopping for clean, whole foods. Clean foods consist of fruits, vegetables, whole grains, low-fat dairy, and lean meats.

Always having clean food available is key!

the eat clean diet sample grocery list

the eat clean diet rules

Rule #2: IF YOU CAN’T PRONOUNCE IT OR DON’T KNOW WHAT IT IS, DON’T PUT IT IN YOUR MOUTH!!!

do you know what this is?

Enriched Corn Meal (Corn Meal, Ferrous Sulfate, Niacin, Thiamin, Mononitrate, Riboflavin, and Folic Acid), Vegetable oil (contains one or more of the following: Corn, Soybean, or Sunflower oil), Whey, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Salt, Calcium Carbonate, Magnesium Carbonate, Canola Oil, Maltodextrin, Whey Protein Concentrate, Disodium Phosphate, Monosodium Glutamate, Natural and Artificial Flavors, Lactic Acid, Citric Acid, and Artificial Color (Including Yellow 6, Yellow 5).

baked cheetos!

what about this?

Skim milk, wafer (bleached flour, sugar, caramel color, dextrose, palm oil, corn flour, cocoa, high fructose corn syrup, corn syrup, modified corn starch, baking soda, salt, mono and diglycerides, soy lecithin) sugar, corn syrup, cocoa processed with alkali, whey protein, cream, polydextrose inulin, microcrystalline cellulose, cellulose gum, mono and diglycerides, locust bean gum, calcium sulfate, polysorbate 80, carrageenan

low fat ice cream sandwich!

how about this?

Carbonated water, colour (caramel E150d), sweeteners (aspartame, acesulfame-K), natural flavorings including caffeine, phosphoric acid, citric acid. Contains a source of phenylalanine.

diet coke

fast foodchicken tenders

Chicken breast strips with rib meat, water, seasoning [potato starch, salt, autolyzed yeast extract, maltodextrin, chicken broth, natural flavors (plant and animal source), spice, chicken fat, sunflower lecithin], sodium phosphates. Battered and breaded with: wheat flour, water, food starch-modified, leavening (baking soda, sodium aluminum phosphate, monocalcium phosphate, sodium acid pyrophosphate), spices, salt, modified cellulose gum, wheat gluten, garlic powder, onion powder,soybean oil, xanthan gum, spice extractives, extractives of paprika (color).

fast foodchicken nuggets

White Boneless Chicken, Water, Food Starch-Modified, Salt, Seasoning (Autolyzed Yeast Extract, Salt, Wheat Starch, Natural Flavoring [Botanical Source], Safflower Oil, Dextrose, Citric Acid), Sodium Phosphates, Natural Flavor (Botanical Source). Battered and Breaded with: Water, Enriched Flour (BleachedWheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Yellow Corn Flour, Bleached Wheat Flour, Food Starch-Modified, Salt, Leavening

(Baking Soda, Sodium Acid Pyrophosphate, Sodium Aluminum Phosphate, Monocalcium Phosphate, Calcium Lactate), Spices, Wheat Starch, Dextrose, Corn

fast foodfrench fries

Potatoes, Vegetable Oil (Canola Oil, Soybean Oil, Hydrogenated Soybean Oil, Natural Beef Flavor [Wheat and Milk Derivatives]*, Citric Acid[Preservative]), Dextrose, Sodium Acid Pyrophosphate (Maintain Color), Salt. Prepared in Vegetable Oil (Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil with TBHQ and Citric Acid added to preserve freshness), Dimethylpolysiloxane added as an antifoaming agent.

BOTTOM LINE

If you have trouble pronouncing certain ingredients or if you can’t even recognize the ingredient, YOUR BODY DOESN’T EITHER!!!!

These ingredients are foreign to the body.

Causes the body to not function as it should.

the eat clean diet rules

RULE #3: LEARN TO READ THE NUTRITION FACT AND INGREDIENT LABEL

NUTRITION FACT AND INGREDIENT LABEL

recognizable ingredients

the eat clean diet rules

Look for recognizable ingredients

Avoid artificial and unrecognizable ingredients

Avoid foods that are high in trans-fats, cholesterol, and sugar.

Purchase fresh products whenever possible

Remember: The fewer the ingredients, the better!

the eat clean diet rules

RULE #4: AVOID ADDED SUGAR

added sugars

Food manufacturers add sugar to many different products to improve flavor, appearance or texture.

Major sources of added sugar include cakes, pies, fruit drinks, candy, dairy desserts, milk products (ice cream, sweetened yogurt and sweetened milk); and grains (cinnamon toast and honey-nut waffles).

Added sugar can even be found in foods such as salad dressing, bread and ketchup, and even yogurt.

tips for cutting back on sugar

Remove sugar (white and brown), syrup, honey and molasses from the table — out of sight, out of mind!

Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancake, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there.

Buy fresh fruits or fruits canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.

Instead of adding sugar to cereal or oatmeal, add fresh fruit (try bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).

When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.

Instead of adding sugar in recipes, use extracts such as almond, vanilla, orange or lemon.

Enhance foods with spices instead of sugar; try ginger, allspice, cinnamon or nutmeg.

Substitute unsweetened applesauce for sugar in recipes (use equal amounts).

Try zero-calorie sweeteners such as aspartame, sucralose or saccharin in moderation.

THE EAT CLEAN DIET RULES

RULE #5: EAT MORE! EAT 5-6 SMALL MEALS EACH DAY, SPACED AT 2.5-3 HOUR INTERVALS.

RULE #6: EAT A COMBINATION OF LEAN PROTEIN AND COMPLEX CARBOHYDRATES AT EACH MEAL.

protein and complex carbs at meals

the eat clean diet rules

RULE #7: DRINK 2-3 LITERS OF WATER EACH DAY.

the eat clean diet rules

RULE #8: CARRY A COOLER PACKED WITH CLEAN FOODS.

the eat clean diet rules

RULE #9: ADHERE TO PROPER PORTION SIZES.

portion control

portion control

a little humor...

QUESTIONS?