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/