the clean eating guide by allison tibbs

8/17/2019 The Clean Eating Guide by Allison Tibbs

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THE

CLEANEATING

GUIDE By Allison Tibbs

! C " 2 0 1 4 R E C L A I M H E A L T H & F I T N E S S , L L C


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The Clean Eating Guide

by Allison Tibbs

Introduction..............................................................Page 3 Clean Eating 101........................................................Page 4 Sample Meal Plan......................................................Page 5Sample Grocery List..................................................Page 6 Meal Prep Tips...........................................................Page 7

Health Benefits...........................................................Page 8 Conclusion..................................................................Page 9

Copyright © 2014 Reclaim Health & Fitness, LLC. All rights reserved.

Unless otherwise indicated, all materials on these pages are copyrighted by Reclaim Health & Fitness, LLC. All rightsreserved. No part of these pages, either text or image may be used for any purpose other than personal use. Therefore,

reproduction, modification, storage in a retrieval system or retransmission, in any form or by any means, electronic,mechanical or otherwise, for reasons other than personal use, is strictly prohibited without prior written permission.

Disclaimer: This eBook is not meant to diagnose, treat or cure any medical conditions or illnesses, it is to simply provideinformation from my perspective on how to live a healthier lifestyle. Before implementing any of these suggestions,

please speak with your health care provider.


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Welcome to my Clean Eating Guide!

hanks so much for checking out my Clean Eating Guide! I created this guide because I was a person who had this misconception that as long as I worked out, I could eat whatever I wanted. Boy, was I wrong, because no matter how hard I trained, I still didn’t

look the way that I wanted. So I made the decision to give eating healthier a try. Unfortunately,I failed time after time, because I was making it di$cult and complicated.

This guide was created to show you how simple Clean Eating truly can be and that ANYONEcan do it! If I could do it, the former Queen of Burgers and Ice Cream, then you can do it! The guide includes:

• A simple overview of Clean Eating and some tips of how to start your Clean Eating Journey

• A sample Meal Plan including recipes of one day’s worth of Clean Eating• Tips on how to shop and a Grocery List that you can use to get started on your Clean

Eating journey • Helpful tips on how to make Clean Eating simple through Meal Planning & Prepping • A short description of some of the health benefits that Clean Eating can help with

The end result is that you have a guide that will help you to start incorporating or maintainClean Eating into your daily life.

Enjoy,

A !" on

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CLEAN EATING 101

H e r e ’ s a H i n t :

I t ’ s N o t A D i e t !

Clean Eating focuses on choosing foods that are as minimally

processed, as possible. However, in this society eating clean

100% of the time can be hard. The key is to do your best and

to make the best choices that you can.

Print This Out & Keep It

Handy!

W H A T IS C L E A N E A TI NG?

Here are a few guidelines to keep in

mind. Ideally, use this as an

opportunity to focus on what you can

eat, which is actually A LOT, instead of

focusing on what you can’t eat. This is

a chance to experiment and try new

things!

• Eat tons of organic vegetables.

Focus on veggies that are alldi& erent colors, like greens, reds,

oranges, yellows, and purples.

• Eat organic fruits, but in

moderation. Most people turn to

eating tons of fruits, instead of

balancing out their clean diet with

veggies. Don’t make this mistake.

• Focus on grass fed, hormone free,

nitrate free meats. Also, check out

alternative protein sources, like

quinoa.

• Choose healthy fats. Did you know

that healthy fats that are found in

nuts, avocados, eggs, and even in

dairy, can help you to lose weight?

Stay away from the processed oils.

• Drink tons of water. Especially, since you are not drinking sugary

beverages, replace it with

water. Try adding

lemons, mint or

cucumbers.

• Eat 5 '6 small

meals. This

will keep you

fueled up and

never starving.

Processed Foods

Most foods that come packaged and

have a “shelf life” are processed. Yes,

they are convenient, but you pay theprice, as these foods are packed with

chemicals, refined sugars, trans fats,

and other scary preservatives. YUCK!

Refined Foods

Refined, doesn’t it sound so fancy?

Well, actually it means “stripped of any

thing nutritionally valuable”. When you

see that on labels, put it back! These

foods have been shown to have an

e"ect on your insulin and hormones.

This includes refined sugars.

Artificial “Stu"”

Here’s a test. Check out the labels, if

there are things that you can’t

pronounce and you need a chemistry

degree to know what it is, you

shouldn’t eat it.

Artificial Sweeteners Artificial Sweeteners were thought to

be a great alternative to sugar, well

these are actually worse than sugar.

Stay away! These are often found in

diet & “healthy” sodas, teas, and

juices.

For more information, please visit

www.5DayQuickFix.com

Eating Clean 101

F o od s T o A v o id

B Y A L L I S O N T I B B S

http://www.5dayquickfix.com/http://www.5dayquickfix.com/


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SAMPLE GROCERY LIST

Grocery Shopping can be a bit challenging, especially if you

are so used to shopping for unclean foods. But use this as an

opportunity to try and experiment new things. Try googling

“Clean Eating Recipes” to identify new foods to try.

HO W TO S HO P C L E A N

1. Sugars are everywhere! And it isso hard to keep it under controlbecause it is in things like saladdressings, many condiments, andpackaged foods. I try not to addfoods that have sugar as one ofthe first 3 ingredients. Manycereals and yogurts are packedwith sugar, even the healthy ones,so watch out for that.

2. Shop around the perimeter, this iswhere the fresh foods are. Theaisles in the middle of the grocerystore tend to have the processedand packaged foods, which arepacked full of preservatives. Theperimeter is where you will findfruits, veggies, dairy, freshseafood, and meats. I try to fill my80-90% of my cart with foodsfrom the perimeter.

3. The Essentials in my cart – Fruits,Veggies, Whole Grains, and LeanProtein. These are the key thingsthat I shop for every week. It mayseem pretty basic, but these canbe great building blocks for anice, healthy and tasty meal. Trygoogling recipes that include thethings that you buy so you canexperiment.

4. I buy organic when Ican (I use coupons

A LOT to be ableto make up forsome of thepricierorganic stu" I buy)

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MEAL PREP TIPS

G e t O r ga n i z e d

w i t h M ea l P r e p

p i n g

You can save money and inches on your waist, by taking the time to

plan out your meals and to prep food for the week. It takes the

guesswork out what to eat and it ensures that you are eating the right

foods throughout the week.

I F YO U F AI L TO P L A N , YO U P L A N T

O F AI L

Many people get nervous about Meal

Prep, because it can turn into cooking

a bunch of food and eating the same

meal day after day. The key to meal

prep is to get creative with your spices,

seasonings and marinades for your

meals.

For example, you could grill 4 chicken

breasts use one for a BBQ chicken with a baked sweet potato, shred one

to go on top of a salad, dice one for a

quesadilla and chop one and mix with

plain greek yogurt for a chicken salad

sandwich.

Look at Meal Prepping as a way to

make your life easier throughout the

week, not to be an excuse to be boring

during the week.

Experiment with di& erent recipes,

spices, herbs, and seasonings to mix

things up a bit. Don’t be afraid to get

creative.

Also, make sure that you invest in

sturdy plastic or glass containers to

store your food in for the week. There

are some really cool containers made

especially for meal prepping.

Lastly, take some time to

plan & write out your

week, so that you

are not leaving

your diet &

nutrition up to

chance. That’s

the quickest

way to fail.

1. Choose a Prep Day

Choose a day where you will plan out your

meals for the week, create a meal plan and

grocery list. Next, go grocery shopping.

When you get home, begin to prep your

meals and use containers to store them for

the week for time saving meals. I likeSundays.

2. Prep Your Protein

Bake or grill 4 - 5 chicken breasts or filets

of fish; brown ground turkey or marinate

pieces of chicken, steak, or pork. This way

your proteins are either already cooked or

seasoned & ready to throw into the oven or

on the grill.

3. Prep Fruits & Veggies

Wash, chop, and store fruits into ziplock

bags for breakfast & easy snacks on the

go. Wash, chop, and season your veggies.

This way, you can easily steam, grill or

saute them in a matter of minutes. I also,

bake a few sweet potatoes to have ready

for the week.

4. Cook Grains & Carbs

Cook 2 - 3 cups of brown rice and/or

quinoa. Since this is a very basic staple,

you can use this as a side for many of your

meat and veggie dishes.

5. Pack & Store

Use Tupperware containers to create a few

meals for the week. Add your lean protein,

veggies, and grains into containers, for a

quick grab and go meal.

For more info,

www.mealpreplikeaboss.com

How To Meal Prep Like a Boss!!!

M e a l P r e p 10 1

B Y A L L I S O N T I B B S

http://www.mealpreplikeaboss.com/http://www.mealpreplikeaboss.com/


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Thank You For Checking OutMy Clean Eating Guide

“True success with

health and fitness

happens when we learnto make it simple and

do what works best for

us.” Allison Tibbs

CEO, Reclaim Health & Fitness NASM Certified Personal Trainer,

Coach, Author & Speaker

about allison tibbs

I hope that you found this Clean Eating Guide to be helpful as youlearn more about eating clean and how to better incorporate it into

your life. After adopting this new way of eating and living, I’ve seenamazing things happen in my life and I was actually surprised at how

easy it can really be, when you take the time to make the change.

I began to teach this to my clients and even created a 5 Day CleanEating challenge on Facebook. The number one thing that I noticedonce people learned how to properly shop and eat clean, how easy it

was for them to incorporate into their lives. They no longer focusedon what they couldn’t eat aka the Junk and were inspired to focus onand experiment with what they could eat aka Real Food! Check out

some of the testimonials from some of my Clean Eating Groupparticipants in the box to the right. Hopefully, you will find similar if

not better results!

Again, thank you very much for checking out my Clean Eating Guideand if you have any questions or need more information, visit

www.allisontibbsfitness.com or connect with me on my FacebookPage ' www.facebook.com/allisontibbsfitness.

Allison Tibbs is the CEO of Reclaim Health & Fitness, a company focused onhelping people to reclaim their health, their bodies, and their dreams throughsimple fitness and nutrition. She is also a NASM certified Personal Trainer,International Coach, Author and Speaker.

She has worked with, trained, and coached hundreds of people around thecountry to help them have more success in their lives. Some of her past andcurrent clients include professional athletes, celebrities, entertainers, along withnon'profit organizations, churches, and schools.

She developed her passion for Health & Fitness, when she was at a very lowplace in her life. She struggled with depression and anxiety, coupled with a

myriad of health problems. After a doctor’s visit, she was advised if she didn’t get a better handle on her nutrition and take better care of herself, her organs would in fact shut down on her. She made the decision to fight for her life, herhealth, and her future, by adopting a healthier lifestyle.

Since her transformation, she now believes it is her mission to pay it forward tohelp others to reclaim their health and their bodies, so they can live the life oftheir dreams. She currently trains private clients in San Francisco, while alsoconducting private one'on'one and online group coaching, along with workshopsand webinars across the country.

For more information, visit www.AllisonTibbsFitness.com

Clean Eating Guide

Testimonials
http://www.facebook.com/allisontibbsfitnesshttp://www.allisontibbsfitness.com/http://www.facebook.com/allisontibbsfitnesshttp://www.allisontibbsfitness.com/http://www.allisontibbsfitness.com/http://www.allisontibbsfitness.com/

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