Clean Eating Fundamentals A Holistic Approach To Whole Foods
Sophie Gray
R.H.N Holistic Nutritionist
TABLE OF CONTENTS Disclaimer. . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Copyright. . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Beat The Binge. . . . . . . . . . . . . . . . . . . . . . 42
About. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Cravings. . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Steps To Take. . . . . . . . . . . . . . . . . . . . . . . . . 8
Eating Out With Friends. . . . . . . . . . . . . . 46
What To Expect. . . . . . . . . . . . . . 10 What This Book Is / Isn’t . . . . . . . . . . . . . 12 Why Healthy Eating. . . . . . . . . . . . . . . . . . 14 Manifesto. . . . . . . . . . . . . . . . . . . . . . . . . . 15 Healthy VS Unhealthy Habits. . . . . . . . . . 16
Getting Started. . . . . . . . . . . . . 18
Possible Detox Symptoms . . . . . . . . . . . . 48 Cheat Meals . . . . . . . . . . . . . . . . . . . . . . . . 50 Alcohol. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
5 Quick Dessert Ideas. . . . . . . . . . . . . . 121
Benefits of Nuts & Seeds . . . . . . . . . . . . . 82
Featured Recipes . . . . . . . . . . . . . . . . . . 122
Healthy Fats VS Unhealthy Fats. . . . . . . 84
Animal Products. . . . . . . . . . . 124
Whole Grains & Legume. . . . . . . . . . . 86 Benefits of Whole Grains & Legumes. . . 88 Good Carbs VS Bad Carbs . . . . . . . . . . . . 89
Categories of Eating . . . . . . . 90 Breakfast. . . . . . . . . . . . . . . . . . . . . . . . . . 94 Break Apart Typical Breakfast . . . . . . . . . 96 5 Breakfast Ideas . . . . . . . . . . . . . . . . . . . . 97 Featured Recipe . . . . . . . . . . . . . . . . . . . . . 98
Components of Diet . . . . . . . 54
Lunch. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
Liquids. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
5 Easy To Prepare Lunches. . . . . . . . . . 103
Break Apart Typical Lunch . . . . . . . . . . 102
Importance of Water . . . . . . . . . . . . . . . . 58
Featured Recipes . . . . . . . . . . . . . . . . . . 104
Goal Setting. . . . . . . . . . . . . . . . . . . . . . . . . 20
Drink Swaps . . . . . . . . . . . . . . . . . . . . . . . . 60
Track Your Progress. . . . . . . . . . . . . . . . . . 22
How To Make Superfood Smoothie. . . . 62
Dinner . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106
Common Excuses & Ways To Overcome. 24
Superfood Info . . . . . . . . . . . . . . . . . . . . . . 64
How To Stay On Track. . . . . . . . . . . . . . . . 25
Low Down On Pop. . . . . . . . . . . . . . . . . . . 66
Learn Now. . . . . . . . . . . . . . . . . . 26
Break Apart Typical Dinner. . . . . . . . . . 108
Vegan Protein Sources. . . . . . . . . . . . . . 126 Isn’t Milk Good For Your Bones? . . . . . 127 Things To Consider About Red Meat. . 128 Low Down On Eggs. . . . . . . . . . . . . . . . 130 How Often?. . . . . . . . . . . . . . . . . . . . . . . 131 5 Easy Meaty Meals. . . . . . . . . . . . . . . . 132 Featured Recipe. . . . . . . . . . . . . . . . . . . 134
Advanced Information. . . . . 136 Proper Eating Habits . . . . . . . . . . . . . . . 138 Supplementation . . . . . . . . . . . . . . . . . . 140 Digestion. . . . . . . . . . . . . . . . . . . . . . . . . 142 How To Detox. . . . . . . . . . . . . . . . . . . . . 144 Not So Healthy Health Foods. . . . . . . . 145 Oils. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146
Stop Microwaving!. . . . . . . . . . . . . . . . . 108
Quick Reference . . . . . . . . . . . 148
5 Easy Dinner Ideas. . . . . . . . . . . . . . . . 109
Shopping List. . . . . . . . . . . . . . . . . . . . . . 150
Fruit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Featured Recipe . . . . . . . . . . . . . . . . . . . 110
Food To Cut Out. . . . . . . . . . . . . . . . . . . 152
Finding A Grocery Store . . . . . . . . . . . . . . 28
Benefits of Fruit . . . . . . . . . . . . . . . . . . . . . 70
Common Food Additivies. . . . . . . . . . . 154
Navigate The Store. . . . . . . . . . . . . . . . . . . 29
Fruity Snacks. . . . . . . . . . . . . . . . . . . . . . . . 72
Snack. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112
Meal Plan Like A Pro . . . . . . . . . . . . . . . . . 30
Vegetable. . . . . . . . . . . . . . . . . . . . . . . . . . 74
5 Snacks To Go. . . . . . . . . . . . . . . . . . . . 115
Benefits of Vegetables. . . . . . . . . . . . . . . . 76
Featured Recipe . . . . . . . . . . . . . . . . . . . 116
Acid VS Alkaline . . . . . . . . . . . . . . . . . . . . . 78
Dessert . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118
Shopping On A Budget . . . . . . . . . . . . . . . 32 Pantry Essentials . . . . . . . . . . . . . . . . . . . . 34 Kitchen Appliances. . . . . . . . . . . . . . . . . . . 36 Importance of Organic. . . . . . . . . . . . . . . . 38
2
Obstacles That May Arise. . 40
Nuts & Seeds. . . . . . . . . . . . . . . . . . . . . . 80
What’s In Your McDonald’s?. . . . . . . . . . . 79
Break Apart Typical Snack. . . . . . . . . . . 114
Break Apart Typical Dessert. . . . . . . . . 120 Baking Swaps . . . . . . . . . . . . . . . . . . . . . 122
Clean 15, Dirty Dozen & Top GMOs. . 156 Vegan Protein Sources & Calcium Sources. 157 Acid Forming Foods VS Alkalinizing Foods. . . 158
Next Steps. . . . . . . . . . . . . . . . 160 Worksheets & Mini Challenges . . . . . . 162 Thank You . . . . . . . . . . . . . . . . . . . . . . . . 164
CLEAN EATING FUNDAMENTALS | 3
TABLE OF CONTENTS Disclaimer. . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Copyright. . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Beat The Binge. . . . . . . . . . . . . . . . . . . . . . 42
About. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Cravings. . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Steps To Take. . . . . . . . . . . . . . . . . . . . . . . . . 8
Eating Out With Friends. . . . . . . . . . . . . . 46
What To Expect. . . . . . . . . . . . . . 10 What This Book Is / Isn’t . . . . . . . . . . . . . 12 Why Healthy Eating. . . . . . . . . . . . . . . . . . 14 Manifesto. . . . . . . . . . . . . . . . . . . . . . . . . . 15 Healthy VS Unhealthy Habits. . . . . . . . . . 16
Getting Started. . . . . . . . . . . . . 18
Possible Detox Symptoms . . . . . . . . . . . . 48 Cheat Meals . . . . . . . . . . . . . . . . . . . . . . . . 50 Alcohol. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
5 Quick Dessert Ideas. . . . . . . . . . . . . . 121
Benefits of Nuts & Seeds . . . . . . . . . . . . . 82
Featured Recipes . . . . . . . . . . . . . . . . . . 122
Healthy Fats VS Unhealthy Fats. . . . . . . 84
Animal Products. . . . . . . . . . . 124
Whole Grains & Legume. . . . . . . . . . . 86 Benefits of Whole Grains & Legumes. . . 88 Good Carbs VS Bad Carbs . . . . . . . . . . . . 89
Categories of Eating . . . . . . . 90 Breakfast. . . . . . . . . . . . . . . . . . . . . . . . . . 94 Break Apart Typical Breakfast . . . . . . . . . 96 5 Breakfast Ideas . . . . . . . . . . . . . . . . . . . . 97 Featured Recipe . . . . . . . . . . . . . . . . . . . . . 98
Components of Diet . . . . . . . 54
Lunch. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
Liquids. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
5 Easy To Prepare Lunches. . . . . . . . . . 103
Break Apart Typical Lunch . . . . . . . . . . 102
Importance of Water . . . . . . . . . . . . . . . . 58
Featured Recipes . . . . . . . . . . . . . . . . . . 104
Goal Setting. . . . . . . . . . . . . . . . . . . . . . . . . 20
Drink Swaps . . . . . . . . . . . . . . . . . . . . . . . . 60
Track Your Progress. . . . . . . . . . . . . . . . . . 22
How To Make Superfood Smoothie. . . . 62
Dinner . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106
Common Excuses & Ways To Overcome. 24
Superfood Info . . . . . . . . . . . . . . . . . . . . . . 64
How To Stay On Track. . . . . . . . . . . . . . . . 25
Low Down On Pop. . . . . . . . . . . . . . . . . . . 66
Learn Now. . . . . . . . . . . . . . . . . . 26
Break Apart Typical Dinner. . . . . . . . . . 108
Vegan Protein Sources. . . . . . . . . . . . . . 126 Isn’t Milk Good For Your Bones? . . . . . 127 Things To Consider About Red Meat. . 128 Low Down On Eggs. . . . . . . . . . . . . . . . 130 How Often?. . . . . . . . . . . . . . . . . . . . . . . 131 5 Easy Meaty Meals. . . . . . . . . . . . . . . . 132 Featured Recipe. . . . . . . . . . . . . . . . . . . 134
Advanced Information. . . . . 136 Proper Eating Habits . . . . . . . . . . . . . . . 138 Supplementation . . . . . . . . . . . . . . . . . . 140 Digestion. . . . . . . . . . . . . . . . . . . . . . . . . 142 How To Detox. . . . . . . . . . . . . . . . . . . . . 144 Not So Healthy Health Foods. . . . . . . . 145 Oils. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 146
Stop Microwaving!. . . . . . . . . . . . . . . . . 108
Quick Reference . . . . . . . . . . . 148
5 Easy Dinner Ideas. . . . . . . . . . . . . . . . 109
Shopping List. . . . . . . . . . . . . . . . . . . . . . 150
Fruit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Featured Recipe . . . . . . . . . . . . . . . . . . . 110
Food To Cut Out. . . . . . . . . . . . . . . . . . . 152
Finding A Grocery Store . . . . . . . . . . . . . . 28
Benefits of Fruit . . . . . . . . . . . . . . . . . . . . . 70
Common Food Additivies. . . . . . . . . . . 154
Navigate The Store. . . . . . . . . . . . . . . . . . . 29
Fruity Snacks. . . . . . . . . . . . . . . . . . . . . . . . 72
Snack. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 112
Meal Plan Like A Pro . . . . . . . . . . . . . . . . . 30
Vegetable. . . . . . . . . . . . . . . . . . . . . . . . . . 74
5 Snacks To Go. . . . . . . . . . . . . . . . . . . . 115
Benefits of Vegetables. . . . . . . . . . . . . . . . 76
Featured Recipe . . . . . . . . . . . . . . . . . . . 116
Acid VS Alkaline . . . . . . . . . . . . . . . . . . . . . 78
Dessert . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118
Shopping On A Budget . . . . . . . . . . . . . . . 32 Pantry Essentials . . . . . . . . . . . . . . . . . . . . 34 Kitchen Appliances. . . . . . . . . . . . . . . . . . . 36 Importance of Organic. . . . . . . . . . . . . . . . 38
2
Obstacles That May Arise. . 40
Nuts & Seeds. . . . . . . . . . . . . . . . . . . . . . 80
What’s In Your McDonald’s?. . . . . . . . . . . 79
Break Apart Typical Snack. . . . . . . . . . . 114
Break Apart Typical Dessert. . . . . . . . . 120 Baking Swaps . . . . . . . . . . . . . . . . . . . . . 122
Clean 15, Dirty Dozen & Top GMOs. . 156 Vegan Protein Sources & Calcium Sources. 157 Acid Forming Foods VS Alkalinizing Foods. . . 158
Next Steps. . . . . . . . . . . . . . . . 160 Worksheets & Mini Challenges . . . . . . 162 Thank You . . . . . . . . . . . . . . . . . . . . . . . . 164
CLEAN EATING FUNDAMENTALS | 3
WHAT THIS BOOK IS / WHAT THIS BOOK ISN’T What The Book Is: • A relaxed guideline for healthy living • A starting point for your journey • A positive way to change your life • Recommendations from my personal experience • What I’ve learned in school
What The book Isn’t: • A strict diet plan • A meal plan • The be-all-end-all for nutrition • Scientific journal • Tailored information for your specific diet • Information to replace doctor’s recommendations
12
What About Portion Sizes and Strict recommendations? Holistic Nutrition involves the person as a whole - it takes lifestyle and daily food consumption into consideration. You will not find exact recommendations, percentages or serving sizes throughout the book. I cannot tailor the information to any specific individual, as this book is about learning what works best for you! Everyone is different! A high fat diet may work for Sally, but not Sue. Jim may thrive on a high carb diet, and Josh may not. In this book, you will find information on different types of foods and meals. You will also learn how to integrate this information into your daily life. *I am sorry to inform that I cannot accept emails asking for tailored information, as I am currently working with clients full-time. I care about you, and I simply would not be able to elaborate on your questions through e-mail. I require a large amount of personal information to give an accurate response.
“It is good to have an end to journey toward; but it is the journey that matters, in the end.” - Ernest Hemingway CLEAN EATING FUNDAMENTALS | 13
WHAT THIS BOOK IS / WHAT THIS BOOK ISN’T What The Book Is: • A relaxed guideline for healthy living • A starting point for your journey • A positive way to change your life • Recommendations from my personal experience • What I’ve learned in school
What The book Isn’t: • A strict diet plan • A meal plan • The be-all-end-all for nutrition • Scientific journal • Tailored information for your specific diet • Information to replace doctor’s recommendations
12
What About Portion Sizes and Strict recommendations? Holistic Nutrition involves the person as a whole - it takes lifestyle and daily food consumption into consideration. You will not find exact recommendations, percentages or serving sizes throughout the book. I cannot tailor the information to any specific individual, as this book is about learning what works best for you! Everyone is different! A high fat diet may work for Sally, but not Sue. Jim may thrive on a high carb diet, and Josh may not. In this book, you will find information on different types of foods and meals. You will also learn how to integrate this information into your daily life. *I am sorry to inform that I cannot accept emails asking for tailored information, as I am currently working with clients full-time. I care about you, and I simply would not be able to elaborate on your questions through e-mail. I require a large amount of personal information to give an accurate response.
“It is good to have an end to journey toward; but it is the journey that matters, in the end.” - Ernest Hemingway CLEAN EATING FUNDAMENTALS | 13
HEALTHY VS UNHEALTHY HABITS Good Habits:
Bad Habits:
• Eating When Hungry
• Eating at Set Times & Ignoring Hunger Signs
• Eating All The Food Groups • Being Focused On Your Food While Eating • Including A Wide Variety Of Foods In Diet • Eating Less Healthy Meal When Healthy One Cannot Be Found • Loving Yourself After Unhealthy Meal • Recovering After An Unhealthy Meal With Healthy Meals • Listening To Your Body
16
• Removing Full Food Groups • Eating While Distracted • Overeating The Same Foods • Not Eating Past A Certain Time Even When Hungry • Stressing Over Unhealthy Meals • Choosing Not To Eat If Unable To Eat Something Healthy • Losing Control After Eating Unhealthy
My #1 Recommendation... Find Out What Works For You While not eating after a certain time may work for your dear friend Sally, it doesn’t work for everyone. It is up to you to test different eating habits to find out if they work for you. No one can recommend anything better than your own body. By listening to your body’s signals and implementing the information found in this book, you’ll never have to read another diet plan again.
What about calorie counting? While I personally don’t recommend calorie or macro counting, I do acknowledge that it works for some people. However, if counting causes you to become obsessive, restrictive or develop any other unhealthy habit towards food, I advise against it. I suggest those who are counting calories and macros to remember that the calories from cake and the calories from avocado differ greatly. The purpose of this book is to help you develop a healthy mindset towards foods as much as a healthy diet. You can eat well day in and day out, but if you don’t develop a healthy relationship with food, your health will suffer. It’s important to remember that everyone is different and to find what works for you.
• Ignoring Your Body Signals
CLEAN EATING FUNDAMENTALS | 17
HEALTHY VS UNHEALTHY HABITS Good Habits:
Bad Habits:
• Eating When Hungry
• Eating at Set Times & Ignoring Hunger Signs
• Eating All The Food Groups • Being Focused On Your Food While Eating • Including A Wide Variety Of Foods In Diet • Eating Less Healthy Meal When Healthy One Cannot Be Found • Loving Yourself After Unhealthy Meal • Recovering After An Unhealthy Meal With Healthy Meals • Listening To Your Body
16
• Removing Full Food Groups • Eating While Distracted • Overeating The Same Foods • Not Eating Past A Certain Time Even When Hungry • Stressing Over Unhealthy Meals • Choosing Not To Eat If Unable To Eat Something Healthy • Losing Control After Eating Unhealthy
My #1 Recommendation... Find Out What Works For You While not eating after a certain time may work for your dear friend Sally, it doesn’t work for everyone. It is up to you to test different eating habits to find out if they work for you. No one can recommend anything better than your own body. By listening to your body’s signals and implementing the information found in this book, you’ll never have to read another diet plan again.
What about calorie counting? While I personally don’t recommend calorie or macro counting, I do acknowledge that it works for some people. However, if counting causes you to become obsessive, restrictive or develop any other unhealthy habit towards food, I advise against it. I suggest those who are counting calories and macros to remember that the calories from cake and the calories from avocado differ greatly. The purpose of this book is to help you develop a healthy mindset towards foods as much as a healthy diet. You can eat well day in and day out, but if you don’t develop a healthy relationship with food, your health will suffer. It’s important to remember that everyone is different and to find what works for you.
• Ignoring Your Body Signals
CLEAN EATING FUNDAMENTALS | 17
Getting Started
There are a handful of things you can do right now to help you get started. The information in this section will prepare you for the amazing journey that lies ahead! 18
CLEAN EATING FUNDAMENTALS | 19
Getting Started
There are a handful of things you can do right now to help you get started. The information in this section will prepare you for the amazing journey that lies ahead! 18
CLEAN EATING FUNDAMENTALS | 19
YOU NEED MORE WATER Everyone should drink more water. While the recommended amount per day is 8 glasses, this is an arbitrary number. However, it’s a great guideline to follow when first starting your healthy lifestyle. As I’ve said before, everyone is different, and the amount of water you need to stay hydrated changes day to day! Everyone should drink more water. While the recommended amount per day is 8 glasses, this is an arbitrary number. However, it’s a great guideline to follow when first starting your healthy lifestyle. As I’ve said before, everyone is different, and the amount of water you need to stay hydrated changes day to day!
How To Check If You’re Hydrated? The easiest way to know if you’re hydrated is by checking the color of your pee. Ideally, your urine should be completely clear or light yellow!
58
Increases Energy Dehydration is known to cause fatigue. Therefore, by staying hydrated, you may boost your energy!
Flushes Out Toxins By clearing toxins from your body, it allows your system to function to the best of its ability.
Helps Prevent Headaches Do you frequently get headaches? This may be caused by dehydration! By remaining hydrated, you may help prevent unwanted headaches!
Promote Weight Loss As previously mentioned, cravings are often caused by dehydration. Therefore, by consuming adequate amounts of water, you prevent the risk of giving into your cravings and overeating.
Improved Complexion Water helps keep the skin hydrated and soft. Plain and simple.
Regulates Digestion By consuming enough water throughout the day, you help your body eliminate properly as you keep your digestive tract hydrated. It has been said that health starts with a healthy gut!
Prevents Muscle Cramping Muscle cramps are caused by dehydration. Therefore, by staying hydrated, you may reduce the risk of annoying muscle cramps.
Improves Function Our bodies are made up of approximately 60 percent water, meaning they need water to function properly. Water helps in the transport of nutrients, regulates body temperature and much more.
CLEAN EATING FUNDAMENTALS | 59
YOU NEED MORE WATER Everyone should drink more water. While the recommended amount per day is 8 glasses, this is an arbitrary number. However, it’s a great guideline to follow when first starting your healthy lifestyle. As I’ve said before, everyone is different, and the amount of water you need to stay hydrated changes day to day! Everyone should drink more water. While the recommended amount per day is 8 glasses, this is an arbitrary number. However, it’s a great guideline to follow when first starting your healthy lifestyle. As I’ve said before, everyone is different, and the amount of water you need to stay hydrated changes day to day!
How To Check If You’re Hydrated? The easiest way to know if you’re hydrated is by checking the color of your pee. Ideally, your urine should be completely clear or light yellow!
58
Increases Energy Dehydration is known to cause fatigue. Therefore, by staying hydrated, you may boost your energy!
Flushes Out Toxins By clearing toxins from your body, it allows your system to function to the best of its ability.
Helps Prevent Headaches Do you frequently get headaches? This may be caused by dehydration! By remaining hydrated, you may help prevent unwanted headaches!
Promote Weight Loss As previously mentioned, cravings are often caused by dehydration. Therefore, by consuming adequate amounts of water, you prevent the risk of giving into your cravings and overeating.
Improved Complexion Water helps keep the skin hydrated and soft. Plain and simple.
Regulates Digestion By consuming enough water throughout the day, you help your body eliminate properly as you keep your digestive tract hydrated. It has been said that health starts with a healthy gut!
Prevents Muscle Cramping Muscle cramps are caused by dehydration. Therefore, by staying hydrated, you may reduce the risk of annoying muscle cramps.
Improves Function Our bodies are made up of approximately 60 percent water, meaning they need water to function properly. Water helps in the transport of nutrients, regulates body temperature and much more.
CLEAN EATING FUNDAMENTALS | 59
HOW TO MAKE A SUPERFOOD SMOOTHIE
Step 3 - Make it green! Choose 1 or more of the following: Kale Spinach Mixed Greens Swiss Chard
Smoothies will quickly become a staple in your diet, and the great thing about them is that you can adjust the flavor how you see fit! You can double up on greens or opt for a sweeter alternative. The options are limitless! Here are 4 steps to follow when first learning to make your own smoothie!
Step 1 - Choose a base Choose 1 of the following: Water Coconut Water Coconut Milk Almond Milk Any other milk you can think of. (Use roughly 1 cup of chosen base.)
Step 2 - Choose a fruit base Choose 1 or more of the following: Banana Strawberries
Chlorella (1 tbsp) Wheatgrass powder (1 tbsp) (Use as much as you want!)
Mango
Step 4 – Smoothie enhancement!
Blueberries
Choose 1 or more of the following:
Raspberries
Chia Seeds
Pineapple
Hemp Hearts
Avocado
Flax Seeds
Kiwi
Protein Powder
Blackberries
Gojji Berries
Or any other fruit.
Cinnamon
(Use roughly 1 banana/avocado or 1 cup of fruit.)
Psyllium Husks
Side note: Add a frozen banana to give your smoothie a thick, creamy consistency!
62
Spirulina (1tbsp)
Sunflower Seeds Pumpkin Seeds (Start with a couple tablespoons and increase to your liking.)
CLEAN EATING FUNDAMENTALS | 63
HOW TO MAKE A SUPERFOOD SMOOTHIE
Step 3 - Make it green! Choose 1 or more of the following: Kale Spinach Mixed Greens Swiss Chard
Smoothies will quickly become a staple in your diet, and the great thing about them is that you can adjust the flavor how you see fit! You can double up on greens or opt for a sweeter alternative. The options are limitless! Here are 4 steps to follow when first learning to make your own smoothie!
Step 1 - Choose a base Choose 1 of the following: Water Coconut Water Coconut Milk Almond Milk Any other milk you can think of. (Use roughly 1 cup of chosen base.)
Step 2 - Choose a fruit base Choose 1 or more of the following: Banana Strawberries
Chlorella (1 tbsp) Wheatgrass powder (1 tbsp) (Use as much as you want!)
Mango
Step 4 – Smoothie enhancement!
Blueberries
Choose 1 or more of the following:
Raspberries
Chia Seeds
Pineapple
Hemp Hearts
Avocado
Flax Seeds
Kiwi
Protein Powder
Blackberries
Gojji Berries
Or any other fruit.
Cinnamon
(Use roughly 1 banana/avocado or 1 cup of fruit.)
Psyllium Husks
Side note: Add a frozen banana to give your smoothie a thick, creamy consistency!
62
Spirulina (1tbsp)
Sunflower Seeds Pumpkin Seeds (Start with a couple tablespoons and increase to your liking.)
CLEAN EATING FUNDAMENTALS | 63
s e l b a t e g e V
74
CLEAN EATING FUNDAMENTALS | 75
s e l b a t e g e V
74
CLEAN EATING FUNDAMENTALS | 75
VEGAN PROTEIN SOURCES
WHAT ABOUT MILK?
One of the most frequent questions concerning a plant-based diet is: Where do you get your protein source? Our society has been lead to believe that animal products are the only way to obtain protein, but this isn’t true. While not all plant based sources are complete proteins, if you’re eating a wide variety of the sources listed below, you will be fulfilling your daily requirements.
Before reading this page, I would like you to know one thing – my views on dairy are not related to the moral ethics of a plant-based diet. The information included on this page is strictly based on your health.
Vegetables:
Have you ever stopped to think about how we are the only mammals that drink milk after infancy? What about the fact that we are also the only mammals to drink another species milk? Doesn’t that seem weird to you?
Peas
Broccoli
Potato
Spinach Kale Green Beans Cauliflower
Collard Greens
Brussel Sprouts
Grains & Legumes: Brown Rice
Quinoa
Bulgar
Buckwheat Black Beans Chickpeas Lentils
Barley
Additional: Hemp Hearts
Sunflower Seeds
Chia Seeds
Flax Seed
Almonds Spirulina
As you can see, there are a wide variety of plant-based products that contain adequate amounts of protein. This list only includes a fraction of those items. If you’re consuming a wide variety of these sources, you reduce the risk of becoming protein deficient. Eat up my friends!
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The negative effects associated with the consumption of dairy far outweigh any possible benefit.
1. Allergies A large percent of the human population are unable to break down cow’s milk. This can be caused by a variety of reasons, including a deficiency in lactase. Gas, bloating, diarrhea, constipation, acne, weight gain, fatigue and headaches are just a handful of the possible symptoms related to a dairy sensitivity.
2. Calcium Lies “The countries with the highest rates of osteoporosis are the ones where people drink the most milk and have the most calcium in their diets. The connection between calcium consumption and bone health is actually very weak, and the connection between dairy consumption and bone health is almost nonexistent.”
But isn’t dairy a great source of calcium? Dairy acidifies the body’s pH, which causes a biological correction. Calcium is not only used in the body to build bones but neutralize acidity too. Therefore, when milk is consumed, calcium is pulled out of the bones in order to neutralize the acidity caused by milk. When this happens, calcium then exits through our urine and we’re left with calcium deficiency in the bones. In addition, pasteurizing and removing fat from milk (low fat milk) lowers the absorption of calcium even more as calcium needs Vitamin D in order to be absorbed.
3. Harmful Substances Cows are given antibiotics and growth hormones in order to reduce the risk of illness and increase profit. These substances are then passed onto humans through milk. These substances increase your risk for different cancers, including breast cancer. Seeing as this is a controversial topic, and everything I’ve mentioned here may go against what you’ve previously learned, I urge you to do further research. Don’t turn a blind eye due to your love of cheese, and do not deem the information in this book as discredited. You can learn more here! CLEAN EATING FUNDAMENTALS | 127
VEGAN PROTEIN SOURCES
WHAT ABOUT MILK?
One of the most frequent questions concerning a plant-based diet is: Where do you get your protein source? Our society has been lead to believe that animal products are the only way to obtain protein, but this isn’t true. While not all plant based sources are complete proteins, if you’re eating a wide variety of the sources listed below, you will be fulfilling your daily requirements.
Before reading this page, I would like you to know one thing – my views on dairy are not related to the moral ethics of a plant-based diet. The information included on this page is strictly based on your health.
Vegetables:
Have you ever stopped to think about how we are the only mammals that drink milk after infancy? What about the fact that we are also the only mammals to drink another species milk? Doesn’t that seem weird to you?
Peas
Broccoli
Potato
Spinach Kale Green Beans Cauliflower
Collard Greens
Brussel Sprouts
Grains & Legumes: Brown Rice
Quinoa
Bulgar
Buckwheat Black Beans Chickpeas Lentils
Barley
Additional: Hemp Hearts
Sunflower Seeds
Chia Seeds
Flax Seed
Almonds Spirulina
As you can see, there are a wide variety of plant-based products that contain adequate amounts of protein. This list only includes a fraction of those items. If you’re consuming a wide variety of these sources, you reduce the risk of becoming protein deficient. Eat up my friends!
126
The negative effects associated with the consumption of dairy far outweigh any possible benefit.
1. Allergies A large percent of the human population are unable to break down cow’s milk. This can be caused by a variety of reasons, including a deficiency in lactase. Gas, bloating, diarrhea, constipation, acne, weight gain, fatigue and headaches are just a handful of the possible symptoms related to a dairy sensitivity.
2. Calcium Lies “The countries with the highest rates of osteoporosis are the ones where people drink the most milk and have the most calcium in their diets. The connection between calcium consumption and bone health is actually very weak, and the connection between dairy consumption and bone health is almost nonexistent.”
But isn’t dairy a great source of calcium? Dairy acidifies the body’s pH, which causes a biological correction. Calcium is not only used in the body to build bones but neutralize acidity too. Therefore, when milk is consumed, calcium is pulled out of the bones in order to neutralize the acidity caused by milk. When this happens, calcium then exits through our urine and we’re left with calcium deficiency in the bones. In addition, pasteurizing and removing fat from milk (low fat milk) lowers the absorption of calcium even more as calcium needs Vitamin D in order to be absorbed.
3. Harmful Substances Cows are given antibiotics and growth hormones in order to reduce the risk of illness and increase profit. These substances are then passed onto humans through milk. These substances increase your risk for different cancers, including breast cancer. Seeing as this is a controversial topic, and everything I’ve mentioned here may go against what you’ve previously learned, I urge you to do further research. Don’t turn a blind eye due to your love of cheese, and do not deem the information in this book as discredited. You can learn more here! CLEAN EATING FUNDAMENTALS | 127
WORKSHEETS & MINI CHALLENGES How The Challenges Work For many of us, a healthy lifestyle can be intimidating. It is easy to become discouraged when you don’t see results or mess up on your diet – and that is why I have included the “Mini Challenge” aspect to my book. The information within the eBook is meant to be integrated all at once, but the mini challenges allow you to focus on a specific part of your diet. By doing this, you
162
motivate yourself by successfully finishing the challenge, even if you mess up in other areas of your diet. The challenges are indented to be built on. For example, the first challenge starts by having you focus on consuming adequate amounts of water – this habit is then meant to be carried on throughout the program. Therefore, by the end of the month, you’ll have slowly worked through the challenges while successfully transforming your entire diet.
For example, Sally purchased this book but decided not to follow the mini challenges. She integrated what she learned from the book into her daily life right away. However, after one week, the motivation began to wear off and she started slipping up on her diet. Her slip-ups discouraged her, and she returned to her old habits. Sally realized how much she underestimated the power of setting small manageable goals. She realized that the Mini Challenges were put in place in order to motivate and encourage her to celebrate mini victories and keep on going.
Head over to the Worksheet Booklet to get started on the Mini Challenges right away!
VS Sue purchased this book and decided to follow the schedule for the mini challenges. She integrated all of the information into her daily routine, just like Sally. However, for the first 3 days of her diet, she followed the mini challenge and ensured she drank adequate amounts of water. After completing the 3-day challenge successfully, Sue happily went to the next challenge while keeping up the Liquid challenge. After completing 3 more challenges without fail, Sue binge ate one night. However, since Sue successfully completed her challenge for that day, she didn’t allow her one slip up to overshadow her numerous other successes. By completing the challenges, Sue noticed her motivation didn’t wear off. At the end of the month, she had successfully completed all the challenges, and turned each challenge into a part of her daily regimen. Slips ups happened, but overall, Sue lived happily ever after!
CLEAN EATING FUNDAMENTALS | 163
WORKSHEETS & MINI CHALLENGES How The Challenges Work For many of us, a healthy lifestyle can be intimidating. It is easy to become discouraged when you don’t see results or mess up on your diet – and that is why I have included the “Mini Challenge” aspect to my book. The information within the eBook is meant to be integrated all at once, but the mini challenges allow you to focus on a specific part of your diet. By doing this, you
162
motivate yourself by successfully finishing the challenge, even if you mess up in other areas of your diet. The challenges are indented to be built on. For example, the first challenge starts by having you focus on consuming adequate amounts of water – this habit is then meant to be carried on throughout the program. Therefore, by the end of the month, you’ll have slowly worked through the challenges while successfully transforming your entire diet.
For example, Sally purchased this book but decided not to follow the mini challenges. She integrated what she learned from the book into her daily life right away. However, after one week, the motivation began to wear off and she started slipping up on her diet. Her slip-ups discouraged her, and she returned to her old habits. Sally realized how much she underestimated the power of setting small manageable goals. She realized that the Mini Challenges were put in place in order to motivate and encourage her to celebrate mini victories and keep on going.
Head over to the Worksheet Booklet to get started on the Mini Challenges right away!
VS Sue purchased this book and decided to follow the schedule for the mini challenges. She integrated all of the information into her daily routine, just like Sally. However, for the first 3 days of her diet, she followed the mini challenge and ensured she drank adequate amounts of water. After completing the 3-day challenge successfully, Sue happily went to the next challenge while keeping up the Liquid challenge. After completing 3 more challenges without fail, Sue binge ate one night. However, since Sue successfully completed her challenge for that day, she didn’t allow her one slip up to overshadow her numerous other successes. By completing the challenges, Sue noticed her motivation didn’t wear off. At the end of the month, she had successfully completed all the challenges, and turned each challenge into a part of her daily regimen. Slips ups happened, but overall, Sue lived happily ever after!
CLEAN EATING FUNDAMENTALS | 163
THANK YOU! I Love You Thank you. Thank you. Thank you. Truly. I cannot begin to explain how grateful I am for you, my loving friend. I want you to know that I believe in you. Whenever you experience any doubt, please remember that I believe so deeply in you. You deserve the kindness you are showing your body by doing this program. You have an amazing soul, and I am so proud of you.
Come Say Hi I would love for you to come hang out with me on Facebook and Youtube! I’m constantly sharing new articles on my Facebook and posting videos on my Youtube! I promise you’ll love it! Just click on these links and I’ll take you right there!
Remember, it’s not the size of your backside that defines you as a person, it’s your willingness to love. Love today.
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