The Eat-Clean Diet · Recharged by Reno, Tosca -- Read -- Imperial Library of Trantor

Index

Contents Introduction The Eat-Clean Diet Phenomenon Chapter 1 THE EAT-CLEAN PRNCIPLES

HOW I DISCOVERED EATING CLEAN BODY BEAUTIFUL/BODY HEALTHY FORMULA Dear Tosca… TESTIMONIAL WHAT ARE THE EAT-CLEAN DIET PRINCIPLES? THE EAT-CLEAN PRINCIPLES

WHAT TO DO WHAT TO AVOID

THE EAT-CLEAN DIET PRINCIPLES EXPLAINED EAT MORE – EAT SIX SMALL MEALS A DAY! EATING SIX MEALS A DAY – THE FRAMEWORK TOSCA’S TYPICAL DAY OF EATING CLEAN HOW MUCH PROTEIN? EAT BREAKFAST EVERY DAY! LEAN PROTEIN PLUS COMPLEX CARBOHYDRATES AT EVERY MEAL! Macronutrients Defined

A BREAKDOWN OF NUTRIENTS PROTEIN CARBOHYDRATES CARBS FROM FRUITS AND VEGETABLES HEALTHY FATS

EAT ENOUGH HEALTHY FATS! DRINK PLENTY OF WATER! CARRY A COOLER PACKED WITH CLEAN EATS! DEPEND ON FRESH FRUITS, VEGETABLES AND WHOLE GRAINS FOR COMPLEX CARBOHYDRATES STICK TO PROPER PORTION SIZES A “HANDY” GUIDE IN SUMMARY

Chapter 2 WHAT TO EXPECT

WHAT TO EXPECT FROM EATING CLEAN HOW DO YOU FEEL? ENERGETIC AND FIT Dear Tosca… TESTIMONIAL EAT-CLEAN CHANGES EYES TEETH SKIN HAIR AND NAILS CONSTANT ENERGY Dear Tosca… TESTIMONIAL A NATURAL DETOX LEAN PHYSIQUE Dear Tosca… TESTIMONIAL INCREASED METABOLISM GOOD HEALTH MOTIVATION

Chapter 3 BREAKFAST: AN ENTIRE CHAPTER

WHAT I KNOW NOW IT’S NOT JUST ABOUT EXCESS WEIGHT THE GROUCHIES SET IN FOOD FOR YOUR BRAIN EAT MORE – I’LL SAY IT AGAIN BREAKFAST WITH ME Dear Tosca… TESTIMONIAL COMMON FOODS AND FIBER COUNTS

Fruit Vegetables Cereal, Grains, Pasta Beans, Nuts, Seeds

WHY OATMEAL? MY EAT-CLEAN OATS

MY EAT-CLEAN OATS AND WHAT I PUT ON THEM

MORE THAN OATS GETTING IT READY FAST QUICK EAT-CLEAN BREAKFAST OPTIONS A WORD ABOUT EZEKIEL AND OTHER SPROUTED-GRAIN PRODUCTS Dear Tosca… TESTIMONIAL

Chapter 4 THE BASICS OF METABOLISM

WHAT IS METABOLISM? FOR BETTER OR WORSE METABOLIC PROBLEMS STEP ON THE GAS WEIGHT TRAINING BURN IT OFF TIP! Dear Tosca… TESTIMONIAL FOOD IS FUEL – BUT WHAT KIND? PRO-DUCTIVE PRO-TEIN SAY NO TO SIMPLE CARBS WHAT TO EAT TO SPEED UP YOUR METABOLISM

WATER LEAN PROTEIN FIBER BLACK COFFEE OR GREEN TEA SPICES HEALTHY FATS TOMATOES LOW-FAT PLAIN YOGURT GARLIC AND ONIONS GREENS

Dear Tosca… TESTIMONIAL MENOPAUSE AND YOUR METABOLISM WHAT YOU CAN DO TO AVOID MIDLIFE WEIGHT GAIN

Chapter 5 HYDRATION; THE POWER OF WATER

WHERE IS WATER USED? DEHYDRATION 20 WAYS WE DEHYDRATE HOW MUCH IS ENOUGH? HERE’S A FUN ACTIVITY TIP! DECIPHERING THE GOOD FROM THE BAD GETTING ENOUGH AND TAKING IT WITH YOU Dear Tosca… TESTIMONIAL What is a BPA? Dear Tosca… TESTIMONIAL FANCY WATER HAPPILY HYDRATED MAKING WATER BETTER

Chapter 6 RECLAIMING YOUR LIFE

THE AHA! DAY Dear Tosca… TESTIMONIAL OTHERS BEFORE ME FEAR OF THE UNKNOWN COMFORT ZONE Dear Tosca… TESTIMONIAL ATTENTION IS SCARY FAILURE IS MY LIFE!

Chapter 7 SHOPPING CLEAN

FINDING THE FOOD THAT BUILDS A LEAN, FAT-BURNING PHYSIQUE NO MORE QUESTIONS! BEFORE YOU BEGIN THE GROCERY STORE DECIPHERING NUTRITION LABELS Nutrition Facts

1 Serving... 2 Below... 3 Further...

Dear Tosca… TESTIMONIAL OTHER PLACES TO SHOP THE SPECIALTY GROCERY STORE SHOULD I OR SHOULDN’T I SHOP ORGANIC? THE 12 FRUIT AND VEGETABLES MOST CONTAMINATED BY PESTICIDES ARE: THE 12 FRUITS AND VEGETABLES (A LOT OF THESE HAVE THICK, PROTECTIVE SKINS) LEAST CONTAMINATED BY PESTICIDES ARE: THE HEALTH FOOD STORE THE BULK FOOD STORE MEAT, PROTEIN AND MORE FRUITS AND VEGETABLES GROW YOUR OWN CLEAN EATING IS GREEN EATING! THE GREEN MOVEMENT CLEAN EATING IS RESPONSIBLE EATING

Chapter 8 EATING CLEAN ON THE GO

WHERE DOES THE TIME GO? IS TOO MUCH EXPECTED OF US? CHANGE IS POSSIBLE Dear Tosca… TESTIMONIAL TAKE IT WITH YOU LOOK OUT FOR NUMBER ONE – YOU! Dear Tosca… TESTIMONIAL YOUR COOLER LEAN PROTEIN/ COMPLEX CARBOHYDRATE COMBINATIONS WHAT TO PUT INSIDE PLANNED LEFTOVERS PLANNED LEFTOVERS AND THEIR NEXT DAY INCARNATIONS A FULL PANTRY Dear Tosca… TESTIMONIAL FAST FOOD: THE WORST CHOICE, THE BEST CHOICE AND HOME ALTERNATIVES

MCDONALD'S BURGER KING TACO BELL WENDY'S SUBWAY

RESTAURANT GAME PLAN

ORDERING STRATEGIES MADE SIMPLE:

Chapter 9 EATING CLEAN IN SOCIAL SITUATIONS

FOOD IS EVERYWHERE THE OFFICE EATING CLEAN OUT ON THE TOWN THE GYM RESTAURANTS Dear Tosca… TESTIMONIAL PARTIES ON THE GO THE BEST FAST-FOOD CHOICES AT EACH RESTAURANT

Chapter 10 GETTING STARTED WITH EXERCISE

MAKING THE DECISION MEASURING UP MEDICAL DISCLAIMER: SETTING GOALS BODY - FAT PERCENTAGE MYTHS BE PREPARED Dear Tosca… TESTIMONIAL CARDIO CARDIO CAN BE FUN ARE YOU IN THE ZONE? RATE OF PERCEIVED EXERTION WEIGHT TRAINING Dear Tosca… TESTIMONIAL GETTING STARTED WITH WEIGHTS REPS AND SETS STRETCHING KEEPING TRACK YOU’RE READY PROTEIN BAR DILEMMA

Chapter 11 CELLULITE LOSE SKIN & SAGGY BITS

THE FAT IS GONE AND SO IS YOUR SHAPE! THE FAT IS GONE BUT THE TIRE IS STILL THERE! SKIN – A BIT LIKE MOM AND A BIT LIKE DAD THE FORGIVENESS OF SKIN Dear Tosca… TESTIMONIAL FEED YOUR SKIN EXERCISE INVASIVE AND NONINVASIVE PROCEDURES LASERS AND SKIN TIGHTENING CELLULITE WHAT IS THE FIX? UNIPOLAR RADIO FREQUENCY FOR CELLULITE CREAM ANYONE? GOING UNDER THE KNIFE -INVASIVE PROCEDURES FOR REMOVING AFFECTED SKIN THE TUMMY TUCK OR ABDOMINOPLASTY IN SUMMARY CELLULITE BUSTERS Dear Tosca… TESTIMONIAL AND NOW FOR THE BOOBS! IT’S YOUR TURN SUGAR

WHAT IS SUGAR? WHY AREN’T ALL SUGARS CREATED EQUAL? HOW IS SUGAR CONTRIBUTING TO DISEASE? FUN FACTS ABOUT SUGAR HIDDEN SUGARS TYPES OF SWEETENERS TYPES OF ARTIFICIAL SWEETENERS HEALTHIER SWEETENER OPTIONS BOTTOM LINE

Chapter 12 LONGEVITY

MODERN HEALTH Dear Tosca… TESTIMONIAL THE COMMUNITY WITHIN YOU DEAD FOOD/LIVING FOOD EAT LIVE FOOD TOP CAUSES OF DEATH AND HOW TO PREVENT THEM

LEADING CAUSES OF NON-ACCIDENTAL DEATH* HEART DISEASE CANCER STROKE CHRONIC LOWER RESPIRATORY DISEASES (BREATHING AND LUNGS) DIABETES

Dear Tosca… TESTIMONIAL HOW TO LIVE A LONG LIFE

Chapter 13 MAKING THE MOST OF SUPERFOODS

LET FOOD DO THE WORK FLAXSEED – GET HEALTHY FOR FIVE CENTS A DAY A LITTLE SEED, A LOT OF FAT! IMPORTANT FLAXSEED TIPS MUSHROOMS - EAT MORE FUNGUS! MUSHROOM FACTS NUTRITION TIDBITS FOR PORTOBELLO MUSHROOMS WAYS TO INCLUDE MORE MUSHROOMS IN YOUR DIET FERMENTED FOODS – YOGURT AND KEFIR GET TO KNOW KEFIR CHIA SEEDS CHIA FACTS TEMPEH, MISO AND MORE PASTURE-RAISED MEATS AND POULTRY GAME MEATS ADZUKI AND MUNG BEANS SPICES AND HERBS GREENS, GREENS, GREENS! COCONUT BUTTER OR COCONUT OIL

COCONUT BUTTER AND OIL STORAGE TIPS

FISH AND SEAFOOD

HEALTHY OR TOXIC? BEST TO WORST SEAFOOD CHOICES

Chapter 14 MEAL PLANS AND GROCERY LISTS

COOLER PLANS COOLER PLANS EXPLAINED

COOLER PLAN #1 Hardcore eating for rapid results COOLER PLAN #2 Strict eating for best long-term results and year-round maintenance COOLER PLAN #3 Getting used to the idea of eating for health and life

COOLER 1 MEAL PLAN

GROCERY LIST

COOLER 2 MEAL PLAN FAMILY MEAL PLAN GLUTEN-FREE MEAL PLAN VEGAN MEAL PLAN

GROCERY LIST FOR FAMILY GROCERY LIST FOR GLUTEN-FREE GROCERY LIST FOR VEGAN GROCERY LIST FOR COOLER 2

SOLUTIONS FOR A BUSY LIFE

LIVING THE EAT-CLEAN LIFESTYLE DESPITE YOUR CALENDAR BREAKFAST – A PROBLEM OR A NECESSITY? LUNCHTIME LUNACY MORE LUNCH-IN-A-JIFFY IDEAS!

Chapter 15 RECIPES

BREAKFAST 1

Picante Frittata Sweet Potato Oat Bars Ultimate Smoothie Tam’s Morning Constitutional Muffins Scrambled Tofu with Spinach & Tomato

STARTERS 2

Bruschetta with Tomato & Avocado Mediterranean Olive Spread Spicy Herb & Garlic Infused Olive Oil Lentil Spread Mango Salsa

SALADS 3

Black Bean & Corn Salad Beet & Arugula Salad Heirloom Tomato Salad Brown Rice & Lentil Salad Salad Greens with Spring vegetables & Goat Cheese

SOUPS & STEWS 4

Carrot Soup Lentil & vegetable Stew Gazpacho Meal-in-a-Bowl Soup Salmon & Miso Stew Green Pea & Basil Soup

PROTEINS 5

Citrus Barbecued Tofu with zesty BBQ Sauce Herb Marinated Grilled Lamb Chops Paradise Island Bean Burgers Herbed Rainbow Trout Brown Rice Patties Caribbean Chicken

SIDES 6

Baked Grains Pilaf Mexican Pinto Beans & Brown Rice Sesame Noodles African Potatoes & Beans Braised Beans Golden Couscous Brazilian Style Pumpkin

COMPLETE MEALS 7

Colorful Chicken Stir-fry with Sweet Potatoes & Hoisin Red Snapper with vegetables Thai Steak on Soba Noodles Asian Noodle Bowls Scallops with vegetables & quinoa Thai Basil Chicken Fried Rice Chicken Explosion

DESSERTS 8

Power Balls Chamomile Tea Biscotti Lemongrass-Gingermint Infusion Tea Honey Almond Cookies Chocolate Almond Biscotti Chocolate-Coated Frozen Bananas

Chapter 16 FREQUENTLY ASKED QUESTIONS

FREQUENTLY ASKED QUESTIONS

HOW LONG WILL IT TAKE UNTIL I SEE RESULTS? CAN I FOLLOW THE EAT-CLEAN LIFESTYLE IF I HAVE AN ALLERGY AND/OR DIETARY RESTRICTIONS? CAN I FOLLOW THE EAT-CLEAN LIFESTYLE IF I AM A VEGETARIAN/VEGAN? CAN I FOLLOW THE EAT-CLEAN LIFESTYLE IF I HAVE DIABETES? AM I TOO OLD TO SEE RESULTS? HOW MANY CALORIES SHOULD I BE EATING EACH DAY? HOW MANY CALORIES AM I EATING ON THIS PROGRAM? I DON’T THINK I CAN EAT THIS MUCH FOOD. IS EATING THIS WAY GOING TO MAKE ME GAIN WEIGHT? CAN I FOLLOW THE EAT-CLEAN LIFESTYLE IF I WORK THE NIGHT SHIFT? DO YOU USE FAT BURNERS? CAN YOU RECOMMEND A BRAND? I AM OFTEN AWAY FROM HOME. DO YOU HAVE ANY ADVICE ON HOW I CAN EAT CLEAN WHEN I’M TRAVELING? I’VE JUST STARTED EATING CLEAN AND I’M REALLY GASSY AND BLOATED. IS THIS NORMAL? CAN I FOLLOW THE EAT-CLEAN LIFESTYLE IF I AM PREGNANT? WHAT TYPE OF PROTEIN POWDER/PROTEIN BARS SHOULD I USE? DO I HAVE TO FOLLOW THE MENU PLANS EXACTLY? I DON’T LIKE SOME OF THE ITEMS. CAN I USE DIFFERENT FOODS? DO I HAVE TO COOK TO EAT CLEAN? SHOULD I HAVE GASTRIC BYPASS OR LAP BAND SURGERY? FOR MORE FREQUENTLY ASKED QUESTIONS, VISIT

Chapter 17 THE EAT-CLEAN DIET AT A GLANCE

YOU’RE READY!

BODY BEAUTIFUL/BODY HEALTHY FORMULA THE EAT-CLEAN PRINCIPLES PORTION GUIDELINES TOP TEN THINGS TO AVOID TOP FIVE WAYS TO MAKE EATING CLEAN EASIER FOR YOU TOP FIVE EXERCISE TIPS A NOTE ON MOTIVATION VISIT EATCLEANDIET.COM FOR:

CREDITS ACKNOWLEDGMENTS INDEX

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