Clean Eating :Clean Eating Diet Re-charged
42 pages
English

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Clean Eating :Clean Eating Diet Re-charged

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En savoir plus
42 pages
English

Vous pourrez modifier la taille du texte de cet ouvrage

Description

Clean Eating :Clean Eating Diet Re-charged & Top Clean Eating Recipes & Diet Cookbook To Detox Your Body & Lose Weight Now! is Samantha Michaels' Clean Eating guide to top clean recipes and diet plan. Brimming with tips and tricks for a clean diet makeover, this handy Eating Clean guidebook breaks it all down for you so that selecting clean healthy food quickly becomes second nature. From shopping lists to plant-friendly weigh-conscious diet tips, this Kindle clean eating book acts as your nutritional guru; easily transforming your diet from fat-filled and processed to lean, green and clean. This larger, revised and fully updated edition offers in-depth information on: non-threatening exercise o shopping guide o staying -- motivated * 50+ new recipes * Menu plans for different diets * The Clean Eating Diet Recharged at a glance

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Informations

Publié par
Date de parution 27 août 2013
Nombre de lectures 1
EAN13 9781628847062
Langue English

Informations légales : prix de location à la page 0,0010€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Exrait

Clean Eating
Table of Contents
Introduction
Chapter 1: What Clean Eating Is and Why Practice It
Chapter 2: What Is the Clean Eating Program and How Do You Get Started?
Chapter 3: Eating Clean and Metabolism
Chapter 4: Eating Clean On-the-Go
Chapter 5: Eating Clean in Social Setting
Chapter 6: Clean Eating and Exercises
Chapter 7: Clean Eating and the Power of Water
Chapter 8: Shopping Clean
Chapter 9: Clean Recipes: Revised and Expanded
Breakfast
Starters
Salads
Soup / Stews
Proteins
Sides
Complete Meals
Desserts
Meal Plans and Grocery List
Frequently-Asked Questions
Introduction

For most, food is pleasure. We indulge in it as much as we can and as much as we need. However, have you ever stopped to consider whether that greasy hamburger is worth wearing around your butt? Have you ever thought how many calories a friend’s chocolate-filled birthday cake would give you? If yes, then you might just be considering making a change in your diet to help you become healthier.
Health and fitness should be a person’s top-most priority, especially if he or she is living a busy lifestyle. With all the obstacles to health, one should know how to stay healthy. It’s not enough to exercise daily; what a person eats has a big effect on a person’s overall health.
Clean eating is a lifestyle which many experts believe to be one of the main reasons people stay in top shape. This book tells you everything you need to know about clean eating, including its definition; how to start eating clean; what food ingredients you should buy at your local grocery store; clean eating recipes to try out; and many more. You will be surprised at how much the clean eating diet will benefit you.
Chapter 1: What Clean Eating Is and Why Practice It

Clean eating continues to be a mantra not only among registered dietitians but also among personal fitness trainers, Cross-fit fanatics, and people who prioritize their health among all others. It may sound new to your ears, but clean eating has already been around for years, adopted by thousands of people want to start and maintain a healthy lifestyle.
To understand what clean eating is all about, one should first put in mind what clean eating ISN’T.

What It Isn’t
Most people mistake clean eating to be a specific type of diet which involves rigid rules. Well, it isn’t, nor does it involve complicated calculations like counting calories every day. Because of its lack of a set definition, different people hold different interpretations of what clean eating is. This often results in confusion, a number of contradictions, and eventually, a general sense of frustration. The real concept of clean eating, however, is not supposed to stress you out, nor should you be required to overthink and overanalyze on what it really is. You might even be surprised to know that clean eating is a lifestyle that isn’t too difficult to adopt.
Now that you have been briefed on what clean eating isn’t, it is time that you understand what clean eating really is.

What It Is
Clean eating is all about doing one thing: eating food as close to their natural state as possible. If you’re thinking sushi and sashimi, you could be right. However, before concluding that clean eating means eating raw, take the time to read on to learn and understand more about clean eating.
People who eat clean would, as much as possible, avoid processed food. Processed food includes those that are loaded with preservatives, those that contain lots of added sugar, and those that have high levels of harmful fat (all trans-fat / some saturated fats). In addition to the food mentioned here, clean eating also advices to avoid food injected with chemicals (steroids, antibiotics, etc.) and those that have been stripped of their natural nutritional values.
To give you an idea, here are a few examples the different routines found in the clean eating regimen. Eating whole, unrefined grains Eating local, organic, fresh fruits and vegetables Diet plans consist more of vegetables than of meat Drinking plenty of water and other drinks that contain no calories (remember that diet sodas are not considered as no-calorie drinks) Instead of the usual frying, healthier cooking choices such as baking, steaming, and light sautéing are used Eating of natural sources of healthy fats such as avocados, nuts, and organic coconut oil

Why the Clean Diet?
Many might not understand why one would prefer eating without the delicious, tasty satisfaction brought by spices, sugar, and many other ingredients. Why would you prefer eating your broccoli with only olive oil and lemon juice to add variety to its taste? Why not enjoy the healthy benefits of it while enjoying the taste of butter and cheese at least?
In summary, eating clean and eating whole food is proven to…
…make you feel better. It is believed that the better a person feels for himself, the more likely he is to take care of himself better.
…help regain health or keep you healthy. Whole foods keep you away from the temptations to eat junk food which, as everyone knows but often ignores, only provides harm than good in the long run.
…aid in maintaining a healthier weight, which helps to prevent the risk of a number of diseases like high blood pressure, certain cancers, and other weight-related diseases.
…ensure that your body gets the right amount of essential nutrients it needs. When food gets processed, most of the nutrients it has could be stripped off.
…get you a good amount of micronutrients (vitamins and minerals) which are easily decreased or lost due to processing of food.
…keep you satisfied longer. Hence, the lesser chance there is of you sneaking into the kitchen to raid the fridge because you’re hungry.
...help regulate the sugar level in your blood and reduce the level of cholesterol in the body. All thanks to the high level of micronutrients in whole foods.
…help keep the digestive system functioning normally and regularly.
…make the body stronger in order to help you stay more active.
…keep the cells in the body strong. Since artificial ingredients contain lesser nutrients, consuming a lot of them would lead to weakening of the cells and might lead to dysfunctional bodily systems.
With all the benefits mentioned here, there is certainly no reason at all to treat clean eating as just another diet craze. Instead of promising you lesser weight gain, leaner muscles, and all the other things that could convince you to jump from one diet to another, clean eating only focuses on one thing alone: to bring you to a healthier state by making sure your food retains the nutrients they are supposed to have.
Chapter 2: What Is the Clean Eating Program and How Do You Get Started?

Now that you have been briefed on what clean eating is, the next thing you want to know is how exactly one incorporates clean eating into his lifestyle. Read on to learn more.

The concept is pretty simple, but it is still better to do your research first before immediately starting day one of you clean eating lifestyle. If you want to enjoy your broccoli with butter, cheese, breadcrumbs, and then have it baked on the oven for a few minutes. This, in itself, is not clean eating because of the added butter and cheese (both processed dairy products). With clean eating, all you have to do is to toss it around in a little amount of olive oil, add some fresh lemon juice, and throw in a pinch of fresh Parmesan cheese. The result is a healthier, guilt-free snack.
There are actually a few methods you can follow when you want to start eating clean.

METHOD 1
When it comes to eating clean, one of the main goals you should have is to rid your body from chemicals and other harmful toxins. The focus here rests less on losing weight and is more on keeping the body healthy.

METHOD 2
The second method is the most commonly practiced method, which consists of the following steps.

(1) Include plants in your diet

There is a saying which says that if it comes from a plant or a tree, the healthier option it is for eating. Plants are less likely to be altered by humans, which is why they also get to keep their nutrients even after being picked.


(2) Incorporate meat into your diet as well

When including meat in your diet, make sure you get your meat whole and straight from your local butcher. As much as possible, avoid meat products that are pre-packaged as you wouldn’t know what ingredients are included. If possible, grind the meat yourself to ensure that no preservatives were added.


(3) Include grains

When eating rice, make sure to choose healthier alternatives such as whole wheat, brown rice, and other whole grains.


(4) Make reading labels a habit

Sometimes, a loaf of bread will be claimed to be “whole wheat.” However, upon looking at the ingredients list, that particular bread is made using white flour which is an already processed version of whole wheat flour.


(5) Eat foods that have fewer ingredients used for their preparation

People who are serious about clean eating are not only concerned with what ingredients are used with their food. They also try to avoid food that is prepared using tons of ingredients.


(6) Eat 5-6 small meals daily

It may seem a bad idea if you’re actually trying to limit your food intake. However, we are talking about small portions here. Eating 5-6 small meals will not only keep your stomach satisfied; it will also help prevent those pangs of hunger from tempting you to indulge in larger meals which might consist of unhealthy foods.

In preparing your meals for the day, take note that it is advisable to combine protein-rich foods with those that are sources of carbohydrates. This will serve to fuel your body and therefore, eliminate future hunger pangs.


(7) Rule out refined sugar

Too much added sugar in food spells nothing but calories. If you can’t imagine yourself eating something that is supposed to be sweet but it isn’t, try using sweeteners as an alternative.

METHOD 3
Jillian Michaels, one of America’s toughest fitness trainers, have emphasized the importance of eating 3 regular meals daily. In addition to that, she also maintains the importance of having one snack, making it a total of four meals a day. The recommended time intervals between meals is every 4 hours, since eating every 2-3 hours raises the risk for getting diabetes due the body’s insulin levels continuously spiking. Although there has been no stable scientific research supporting this, it is still better to start working to prevent it now than worry about it later.
Chapter 3: Eating Clean and Metabolism

Ever heard of people complaining about how they find it hard to lose weight because of the slow metabolism? According to Dr. Timothy Church from the Pennington Biomedical Research Center, cases of slow metabolism are rare that they he doesn’t remember ever encountering one that is legitimately slow.
If you think you have slow metabolism because you’re having difficulty losing weight, the problem is most likely coming from the amount of calories you feed your body. People who do not watch what they eat could be getting more calories than what is needed for your body to shed weight. Another reason could be because you are not eating the right type of food. Most people anticipate losing weight too much during workouts that they tend to underestimate the amount of calories they feed their bodies. To help in shedding off excess weight, men should maintain 1,500 to 1,800 calories daily while women need 1,250 to 1,400. If you focus on eating only fruits, vegetables, good fats, and lean meats, you wouldn’t be feeding your body the “wrong” type of foods that might lead your body’s metabolism to struggle trying to keep up with all those excess calories. This is how clean eating benefits your body’s metabolism. Along with the right exercise to build your muscles, calories will be burned much faster since your metabolism will speed up.

10 Foods to Boost Metabolism
If you think you are having trouble losing weight, consider adopting the clean eating lifestyle. To help you with this, here are the top 10 foods that are known to be a big help to the body’s metabolism.


(1) Cayenne pepper, chili, salsa

Studies say that spicy additions to food helps metabolism climb to as much as 20%.






(2) Berries

Berries are known for having high fiber content, giving you fewer amounts of calories. If you have a knack for sweet food, the natural sugar content won’t be a problem if you’re thinking of sugar calories.

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