clean diet excerptedition

7/29/2019 Clean Diet ExcerptEdition

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Includeslinkstorecipes,grocerylistsandmore!

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DigitalExcerpt


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Digital Excerpt

DIGITAL EXCERPT

PLEASE NOE: Tis document is an excerptrom Just the Rules by osca Reno. o buy ordownload the ull version o the book, please visit

shopRKPubs.com

Copyright 2011Robert Kennedy PublishingAll rights reserved, including the right toreproduce this book or portions thereoin any orm whatsoever.

Published by Robert Kennedy Publishing400 Matheson Blvd. West, Mississauga, ONL5R 3M1 CanadaVisit us at www.eatcleandiet.com,www.rkpubs.comand www.toscareno.com

IMPORTANT

Te inormation in this book reects theauthors experiences and opinions and isnot intended to replace medical advice.

Beore beginning this or any nutritional orexercise regimen, consult your physician tobe sure it is appropriate or you. Ask or aphysical stress test.


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Contents1. Eat more, not less

2. Its a goal!

3. A treat is not a cheat...4. Cant read it? Dont eat it!

5. Good carbs, bad carbs

6. On-the-go snacks

7. Sugar

8. LP + CC

9. Water

10. Healthy Fats

Goal Planner


4/20

Eat more, not lessContrary to common diet practices, including starving yoursel and omitting

entire ood groups, Eating Clean allows you to eat more and weigh less by making

inormed ood choices.

An Eat-Clean Dietollower knows to eat ve or six small meals a day by choosing

rom a cornucopia o lean proteins LP) and complex carbs CC) see Rule #8: LP+ CC sitting in a tree!) and by avoiding starchy, sugary, empty-calorie, industrial-

ized and high-at oods.

Eating several smaller meals o lean protein and complex carbs daily will re up

your metabolism, making you a highly unctioning, at-burning machine. Your entire

body will thank you and youll be amazed at how good you look and eel.


5/20

Its a goal!Want the 50 percent advantage? Ten write it down. Yes, olks who set goals and

write them down are 50 percent more likely to succeed. Whip out a piece o paper

right now and get started. Better yet, click here and print o this easy-to-use

template to map out your goals. A pencil might help too.

#1 What is your ultimate overall goal? Tis is important to help youvisualize where you will be in the uture.#2 What goal would you like to achieve in the next week? Tink o

something like ditching cream in your coee or cleaning out

your ridge and restocking it with Eat-Clean oods.

#3 What goal would you like to achieve in the next month? Tink osomething like losing eight pounds.

#4 What goal would you like to achieve in six months? Tis couldbe a goal such as running your rst 10 km race.

#5 What goal would you like to achieve in a year? Tis couldbe sticking to your ultimate goal or entering your rst

gure competition.

Set new weekly and monthly goals each week and

month and stick to the changes youve made in the

past. Tis way o goal setting will allow you to cele-

brate small victories, while also keeping you on track

to achieve the bigger goal at hand.


6/20

A treat is not a cheat a treat is a treat!

Te Eat-Clean Diet is a liestyle choice, which means you adapt it to t your lie.

I you must have birthday cake, then have it. Eating Clean is exible, meaning you

can celebrate in moderation, and with thought.

Over time as an Eat-Clean Dietollower, you will easily apply an Eat-Clean lens toeach meal o the day, allowing you to make intelligent decisions about eating. You

will be able to look at a meal and decide whether or not it is Clean. Te decision

oten comes down to: Clean oods you eel good about and not-so-Clean oods

you know are not the best but still like to eat on occasion. Te latter oten get a

bad rap and are reerred to as cheats.

Cheats are eared by dieters! When you cheat you becomeoverwhelmed with guilt and heartbreak. Youve let yoursel

down and eel like a ailure. Tese circumstances can even

take over your psyche, leading you into a downward spiral

where your cheats happen each day or even each meal, ruin-

ing any progress you have made and causing you to throw in

the towel. But this doesnt have to happen.

First o all, lets change our thinking. Were going to callunclean oods treats instead o cheats.


7/20

Why? Because treat is a much nicer word that doesnt hold any negative conno-tations. reats are simply unclean oods you may choose to eat on occasion, but

they wont hinder your success in the long run because you will pick up right

where you let o once youve eaten them. For this reason treats are okay, but

only every once in a while. What we need to be conscious o is how oten we

choose to enjoy a treat.

reats present themselves all the time in act, sometimes they seem to appear

around every corner but you do have the willpower to turn them down i youplan or it. Allow yoursel one treat each week. Choose which treat you will have.

Enjoy it! But you dont have to make a whole meal o it. Perhaps you enjoy a glass

o red wine with your meal on a Friday night. But because youve had a glass

doesnt mean its okay to have glass ater glass. Or maybe you look orward to a

dessert ater a week o Eating Clean. Have the dessert, but dont decide to then

eat a carton o ice cream!

With this attitude, the unclean ood is no longer eared and can be enjoyed. You

know that this treat does not in any way aect your regular meal choice. More-

over, this one delicious treat has not sabotaged your progress. In act, it may uel

your Eat-Clean re!

Have thedessert, but

dont decide tothen eat a cartonof ice cream!


8/20

Cant read it?Dont eat it!Tere are two crucial food-labeling rules to follow:

# 1 Read labels.

#2 If the label contains words that look like theyre from

chemistry class, leave it on the shelf!

Why would you put something in your body that you cant pronounce, let alone

athom where it might have come rom?

Although it might seem obvious, chemicals arent ood or

you or any other living thing. Food scientists are paid big

money to create long-lasting, articially delicious ood.

Chemical concoctions become the prime ingredients inood on grocery store shelves, meaning a mad scientist is

your own personal che. It is no big surprise that money

is enough motivation or ood companies to ignore the

negative impacts these chemicals have on your long-

term health. Tus marketing people and ood scientists

come together to sell you some cleverly chemically

concocted corporate dish. Yum! Massive ood business-es are leading you blindly into a world o plastic ood

that will ultimately destroy your health, leaving you poor

and them laughing all the way to the bank.


9/20

Chemicals arent nutrition. Tey dont satisy your hunger, theyre addictive andtheyll leave you sick in the hospital with one o the many all too prevalent North

American chronic diseases including diabetes or cancer.

So Ill repeat:

# 1 Read labels.

#2 If the label contains words that look like theyre from

chemistry class, leave it on the shelf!

Can you do your grocery shopping by purchasing ood products with just ve

ingredients or ewer? Im putting you up to the challenge! ry it, at least once, and I

bet youll never look back.

Te rules o the challenge: Purchase oods rom your grocery store with only ve

ingredients or ewer.

Heres an Eat-Clean Diet tip:

*APPLE = 1 ingredient apple

*OAMEAL = 1 ingredient oats (and I do not mean that individuallypackaged/favored/instant oatmeal; I mean whole oats.)

P.S.Snapsome

photoswhileyoureatitandtagTosca

(@ToscaReno)-

shelovestosee

yourpics!

Printagrocerylistfromourresourcespage!
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10/20

Good carbs, bad carbsCarbohydrates have gotten a bad rap! oo bad because, along with protein and

at, carbs are a macronutrient essential to the body. Your brain loves carbs.

Just try going without and see i you can operate your cell phone. So whats the

problem?

We are gorging on processed carbohydrates. Our grocery-store shelves are

ull o them and our snack bars and coee shops oer little more. Made rom

processed grains that lend very little nutritional value to our meals and send our

blood sugar through the roo, these are the bad guys. Any excess carbohydrates

are also stored as at.

Good carbohydrates, on the other hand, are ull

o extra nutritional gems like ber, vitamins and

minerals, meaning they do a lot more or yourbody than a bowl ull o white pasta ever will.

Tey balance out your blood sugar and help your

body use energy efciently. So what are the good

carbs? Vegetables, ruit, legumes and whole grains

like brown rice and quinoa. And what are the bad

carbs? Anything containing rened white ours

and sugars. Stay away!

Vegetables,fruit,legumesandwholegrainslikericeandquinoaareallgoodcarbs.


11/20

On the go? Take these!Lie is crazy or this on-the-move society. Dont want to undo your Eat-Clean

handiwork? Reach or these top avorite quickie meals every time:

#2cupdryoats+2tbspgroundfaxseed+2tbspsliveredalmonds+2tbspdriedruit+

1scoopproteinpowder

#1Halfabakedsweetpotato

topped with 2 tbspsalsa+

5ounceswater-packedtuna


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#31apple+handfulraw

unsaltednuts

#41whole-grainwrapspreadwith2tbspnaturalnutorseedbutterand1banana

rolledinside

#5

1cupmixed

choppedveggi

es+1cup

edamamepods


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#8

cupunswee

tenedplainyog

urt+

cupmixedb

erries+2tbsp

unsweetenedg

ranola

#

7

Proteinsmoothiema

dewith

1cupricemilk+1b

anana+1

tbspnaturalnutbu

tter+

1scoopproteinpow

der

#62slicesRyvitacrackers+

2tbspgoatcheese+slicedtomato


14/20

Sugar the legalcocaineIts white, powdery and gives you a high a rush o energy to accomplish

anything. Its legal and its in practically everything North Americans consume.

What is it? Its sugar, an anti-ood I like to call the White Poison.

Read up on sugar and then remember what you discover, because sugar will killyou, much like its illegal doppelgnger cocaine. Sugar will leave you strung out, but

also at and injecting yoursel with insulin to combat diabetes.

Check out some of my favorite resourceson the dangers of sugar:

*Sugar Blues, by William Duty

* Suicide by Sugar: A Startling Look at Our #1 National Addic-tion, by Nancy Appleton* NancyAppleton.com* Do You Drink 93 Sugar Packets a Day?

* Man Eating Sugar. New York City Health Department.
http://nancyappleton.com/http://www.youtube.com/watch?v=hF8XnU4L33Uhttp://www.youtube.com/watch?v=62JMfv0tf3Qhttp://www.youtube.com/watch?v=62JMfv0tf3Qhttp://www.youtube.com/watch?v=hF8XnU4L33Uhttp://nancyappleton.com/


15/20

People cant leave sugar alone because theyre addicted. In act, most people

today are sugar addicts high on the sweet, delicious taste o this substance.

Sugar addicts will do anything to get their x searching coworkers ofces

or candy, scrounging or loose change to buy Coke rom the vending machine,

causing scenes when there is no sugar or sweetener available or their aternoon

coee. Te more sugar an addict has, the more sugar he/she needs, until it

spirals out o control into obesity, diabetes, chronic headaches, migraines, insom-

nia, ADD and ADHD, anxiety, nervousness and hosts o other health problems.

Sugar should be locked up with cocaine as its cellmate, yet sugar is still legal.

Have I scared you? Good! Get sugar out o your diet today i its the only thing

you do. Dont even put it in your coee or tea. Your taste buds will learn to live

without it. In act, once they get used to a sugar-ree diet, they will reject sugar i

you were to ever put it in your mouth again.

Beatthosesweetcravings

withthishandyinfographic!
http://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdfhttp://www.eatcleandiet.com/uploaded_files/downloads/ECD_SugarFlowChart.pdf


16/20

LP + CC sittingin a tree!

K-i-s-s-i ... well you get the point! More likely lean

protein (LP) and complex carbohydrates CC) will

be sitting together on your plate or in your cooler

instead. Either way, lean protein should never stray

ar rom complex carbs and vice versa.

An Eat-Clean Dietollower knows that neither one is

complete without the other when it comes to your

diet and your health. In order to experience a at-burning, metabolism-boosting

energy peak you must consume both lean protein and complex carbs every two

to three hours, making ve or six meals per day.So what is LP? Many options exist: chicken, turkey, salmon, white sh in sae and

healthy amounts), lean cuts o red meat, game, egg whites, beans and legumes,

tou, quinoa, sea vegetables, nuts and nut butters.

CCs are equally abundant and are

ound in whole grains and resh ruit

and vegetables. Foods such as oats,brown rice, quinoa, whole-grain breads

and any ruits and vegetables ound in

your produce aisle are CCs.


17/20

Warning: a split

between this magic

duo may leave a split

in your pants. Stick

with this one rule andyoull be well on your

way to mended seams,

major at blasting and

optimal health.

Can vegans and

vegetarians Eat

Clean? You bet!Clickhere to learn more.

LP

LP

LP

LP

LP

LP

CC

CC

CC

CC

Formoreexamplesof

LPandCCclickhere!
http://www.eatcleandiet.com/preview/vegetarian-cookbook/http://bit.ly/OkJVg6http://bit.ly/OkJVg6http://bit.ly/OkJVg6http://bit.ly/OkJVg6http://bit.ly/OkJVg6http://bit.ly/OkJVg6http://bit.ly/OkJVg6http://www.eatcleandiet.com/preview/vegetarian-cookbook/http://bit.ly/OkJVg6


18/20

Water, water everywhere,yet some dont drink adrop!

And there is plenty to drink.

Water is everywhere! It is present in every living thing. Heck, it makes up almost70 percent o our bodies. We need it! Its time to trade in those OJ glasses or

water glasses.

Youd never see a squirrel sipping a nice cold Coke, nor would you eed your

vegetable garden a bucket o orange juice. Tese living creatures drink water and

so should you and you should drink a lot o it!

Water is used to assimilate macronutrients, vitamins and minerals, and to ushout toxins and waste. Hydration through water allows the body to perorm all

its unctions in the most successul and ecient way. Need one more beneft?

Drinking water also increases your metabolism. In addition, when you get used

to drinking water you will be ar less likely to take in calories through your drinks.

Tose juices, sodas and other sweetened drinks add up quickly!

How much should you drink? At minimum you should drink three liters o water a

day. Tats eight 12-ounce cups.

Drinkaminimumofthreelitersofwatera

day!

Togetevenmorebangformybuck,Iliketoadd

Cellfooddropstomywater.

Learnmorehere!
http://www.cellfood.com/cellfood.htmhttp://www.cellfood.com/cellfood.htmhttp://www.cellfood.com/cellfood.htmhttp://www.cellfood.com/cellfood.htmhttp://www.cellfood.com/cellfood.htmhttp://www.cellfood.com/cellfood.htmhttp://www.cellfood.com/cellfood.htm


19/20

Healthy fats,healthy fun

Fat runs your machine. It keeps your noggin thinking, your hormones owing and

your juices running. Dont run away rom at! Learn to lube with the right stuf.

Coconut, olive, avocado, axseed and pumpkin seed oils are some o my current

avorites. I eel their love on salads and in my cooking, and I even use coconutoil to moisturize my hair and skin! Good ats like these are sure to keep you lean

since they also stoke your metabolic rate and that means uel-burning consump-

tion running on high. Start with two tablespoons a day and say How you doin?!

Ievenusecoconut

oiltomoisturize

myhairandskin! Formoreon

thewondersofcoconu

toil,

checkoutthis

blogpostandmy

videohere!
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20/20

Weekly Goals

Making positive changes each week will add up. Youll start seeing results

in no time!

By this time next week...

Monthly Goals

Some o your goals will take a little longer. Choose a ew monthly goals andstick to the changes youve already made.

By this time next month...

Long-Term Goals

Studies have shown that people who write down their long-term goals are

more successul in many aspects o lie than those who do not. Do it now!

By this time next year...

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