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Clean Eating
THE “SECRET” TO LOSING FAT AND KEEPING IT OFF FOREVER
Years ago, when I first became a trainer, I knew I would be successful because I was positive that all any overweight person needed to do was to start working out - that the increase in activity would absolutely blast fat off their bodies. I couldn’t have been more wrong!

Client after client came and went and while they walked away fitter, stronger and with a bit less fat on their bodies, I wasn’t seeing the results I expected. It wasn’t until I had 2 clients who worked out together with me for 9 months, 3x a week, that I had my epiphany.

In 9 months, one lost 70 pounds and the other lost none. It didn’t take a rocket scientist to realize why. The one who lost all the weight addressed her nutrition and the other did not. That was the day I started studying the subject.

I went crazy researching diets and nutrition and came to the very accurate conclusion that without proper nutrition, no amount of exercise will give you the results you are looking for – re-shaping your body. I learned that diets typically eliminate some food group (fats, carbohydrates or protein) and when you remove one of those food groups from your eating plan, you lose weight. But, as soon as you bring that food group back, you start to put on weight again. I learned that there is no “maintenance phase” if you truly want to keep weight off. You must eat with thought and planning everyday of your life. I call it “clean eating”.

I am fully convinced that clean eating is the life long way to keep fat at bay. I now coach clean eating with every client.
WHAT IS CLEAN EATING?
Clean eating is a lifestyle not a diet. The backbone of clean eating is vegetables and fruit, whole grains and lean proteins. Eating these kinds of foods at regular intervals throughout the day keeps you satiated, nourishes the inside of your body and showcases the outside. Clean eating offers you a variety of fresh whole foods which can be prepared in any number of delicious ways. You get to eat more, but must make better food choices and eat regularly so you do not feel hungry. Clean eating involves taking in several smaller meals through out the day which raises your metabolism.

When you eat clean you will never skip meals and you'll have at least two snacks a day. You will get to know which foods are the lifeblood that sustain you and make you whole, and which foods to steer clear of because of the way they destroy your body.

Clean eating involves several basic principles. You’ll have to eat more, stop starving yourself and throw out the junk food – ALL OF IT!
PRINCIPLES OF CLEAN EATING
Eat 5-6 small meals every day
Eat every 2-3 hours
Combine lean protein and complex carbs at every meal
Drink at least 64 oz. of water every day
Never miss a meal, especially breakfast
Carry food with you to get you thru the day
Consume adequate healthy fats every day
Rely on fresh fruit and vegetables for fiber, vitamins and enzymes (I don’t limit vegetable servings I think 2-4 cups of fruit a day is fine also)
Stick to proper portion sizes – NO SUPERSIZING
THINGS TO AVOID
AVOID all over-processed, refined food – especially white flour and sugar
Avoid all saturated and trans fats
Avoid sugar loaded sodas and juices
AVOID alcohol – it’s a form of SUGAR
Avoid all calorie dense foods that have no nutritional value
PORTION SIZES
Protein – palm size or deck of card size
Carbs – ice cream scoop
Fruits and Vegetables – 2 handfuls
EXAMPLE OF A DAY OF CLEAN EATING
Breakfast Snack Lunch Snack Dinner
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