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THE
CLEAN
EATING
GUIDE
!
By Allison Tibbs
( C ) 2 0 1 4 R E C L A I M H E A LT H & F I T N E S S , L L C
!
!
!!
!!
!!
!
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 rights
reserved. 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 provide
information from my perspective on how to live a healthier lifestyle. Before implementing any of these suggestions,
please speak with your health care provider.
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 didnt
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 dicult and complicated. #
This guide was created to show you how simple Clean Eating truly can be and that ANYONE
can 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 days 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 maintain
Clean Eating into your daily life. #
!
Enjoy, #
!
Allison
!
!
id#
o
v
A
o
Foods T
Processed Foods
L E A N E A T I N G! ?
W H A T I S iC
A Diet
nt: Its Not
Heres a H
Ea ti n g Cl ea n 1 0 1
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 cant eat. This is
a chance to experiment and try new
things! #
Eat tons of organic vegetables.
Focus on veggies that are all
dierent 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. Dont make this mistake. #
Focus on grass fed, hormone free,
nitrate free meats. Also, check out
Refined Foods
Artificial Stu
Artificial Sweeteners
s#
l
a
e
M
Sample
Breakfast: American Breakfast
Morning Snack
N E AT I N G
W H AT D O E S C L E A
LOOK LIKE?
1 Apple, Sliced
Ideally, you want to eat 5-6 small meals throughout the day.
This will keep your body fueled up and will also make sure
that you are not starving throughout the day. This should
debunk the myth about being hungry while eating clean.
4 oz of diced chicken
cucumber diced
avocado, sliced
Pla n n in g I s Ke y t o S t a y On T rac k
One of the biggest mistakes that
you can make with sticking to a
Clean Eating lifestyle, is the failure
to plan accordingly. Here are
some tips to help to make sure that
you stick with Clean Eating: #
Do a Clean Sweep of your
kitchen. Take a good look into
your fridge and pantry to see
which foods should stay and
which foods should go. #
If you keep clean foods in your
house, you will eat clean foods
while at home. Which can help
you to stay on track and help to
prevent the temptation of late
night bad snacking. #
Afternoon Snack
3 oz of hummus
4 Baby Carrots
1 Shallot Diced
t
s
i
L
y
r
Groce
Kale,
Spinach
&
Other
Leafy
Greens
Cucumbers
Tomatoes
Onions
&
Garlic
Baby
Carrots,
perfect
for
a
snack
Purple
Cabbage
Mushrooms
Cilantro,
Mint,
Basil,
Ginger
AN
H OW T O S H O P C L E
Gro c ery Sh o p p i n g G u i d e li n es
Natural Cheese
Eggs
Turkey
Bacon
Ezekiel
Bread
Cinnamon
Raisin
Muns
Whole
Grain
Bread
Natural
Peanut
BuRer
Agave
Syrup,
Honey,
&
Syrup
Liquid
Aminos
No
Sugar
Added
Preserves
1#
0
1
p
e
r
Meal P
1. Choose a Prep Day
TO FAIL
A N , YO U P L A N
I F YO U FA I L T O P L
g
Meal Preppin
d with
Get Organize
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.
H ow To M e a l P r e p L i k e a Bo ss !!!
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. #
HEALTH BENEFITS
BY ALLISON TIBBS
#
s
t
fi
e
n
Top Be
Weight Loss
!
CLEAN
E A LT H #
I T U P F O R Y OeUi gRh tHL o s s
About W
Its Not All
DID YOU KNOW? The estimated annual health care costs of obesityrelated illness are a staggering $190.2 billion, or nearly 21% of annual
medical spending in the United States. Childhood obesity alone is
responsible for $14 billion in direct medical costs.
Wh y S h ou ld Y ou C l e a n I t U p? ??
I dont want to burst your bubble or
turn into a crazy lady shouting from
the top of her lungs...BUT... most of
the foods that you find in grocery
stores and served in restaurants are full
of so much gunk and junk that your
body doesnt even recognize it as food! #
Weight Gain#
Aches & Pains#
Bloating & Water Retention#
Digestion Pains & Constipation#
Poor Sleep & Lack of Energy#
Mental Fogginess#
If you struggle with
any of these or
something else,
Clean Eating
may help!
Improved Health
Increased Energy
Again, thank you very much for checking out my Clean Eating Guide
and if you have any questions or need more information, visit
www.allisontibbsfitness.com or connect with me on my Facebook
Page - www.facebook.com/allisontibbsfitness.
a b o ut all i so n ti b bs
Allison Tibbs is the CEO of Reclaim Health & Fitness, a company focused on
helping people to reclaim their health, their bodies, and their dreams through
simple fitness and nutrition. She is also a NASM certified Personal Trainer,
International Coach, Author and Speaker. #
!
True success with
health and fitness
happens when we learn
to make it simple and
do what works best for
us.#
Allison Tibbs
CEO, Reclaim Health & Fitness#
NASM Certified Personal Trainer, #
Coach, Author & Speaker#
She has worked with, trained, and coached hundreds of people around the
country to help them have more success in their lives. Some of her past and
current clients include professional athletes, celebrities, entertainers, along with
non-profit organizations, churches, and schools. #
She developed her passion for Health & Fitness, when she was at a very low
place in her life. She struggled with depression and anxiety, coupled with a
myriad of health problems. After a doctors visit, she was advised if she didnt
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, her
health, and her future, by adopting a healthier lifestyle. #
Since her transformation, she now believes it is her mission to pay it forward to
help others to reclaim their health and their bodies, so they can live the life of
their dreams. She currently trains private clients in San Francisco, while also
conducting private one-on-one and online group coaching, along with workshops
and webinars across the country. #