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Copyright & DisclaimerClean Eating Challenge © 2017 by Inspired Media
Except for the use in any review, the reproduction or utilization of this work in whole or in part in any form by any electronic, mechanical or other means is forbidden without my express permission ([email protected]).
Please note that much of this publication is based on personal experience and anecdotal evidence. Although I have made every reasonable attempt to achieve complete accuracy of the content in this guide, I assume no responsibility for errors or omissions.
Use this information as you see fit, and at your own risk. Your particular situation may not be exactly suited to the examples illustrated here and is unlikely to be exactly the same. Please adjust your use of the information and recommendations accordingly.
Any trademarks, service marks, product names or named features are assumed to be the property of their respective owners, and are used only for reference. There is no implied endorsement if I use one of these terms.
Nothing in this guide is intended to replace common sense, legal, medical, or other professional advice, and is meant to inform and entertain the reader.
NEWS
I’m a blogger, writer and author who moved to France in 2000 and
discovered a simpler way of eating, moving and living that greatly increased my wellbeing. I created rebecaplantier.com to share my insights and teach others how to simplify (and increase!) their wellbeing without sacrificing pleasure.
I’m passionate about eating healthy and delicious food (easy to make), daily exercise (no need for gyms), positive body image (no matter what your shape), raising healthy children (body and mind) and simple living (less stuff = less hassle)…with a French touch!
My blog posts and articles have been shared by millions of readers and featured in The Huffington Post, Business Insider, Salon.com, Kris Carr, French TV channel M6, and are amongst the most widely read on MindBodyGreen, the leading US wellbeing site.
Visit rebecaplantier.com, Facebook, Instagram, Twitter and sign up for my monthly newsletter here. I look forward to sharing with you my inside look into French wellbeing!
A bientôt,
ABOUT REBECA PLANTIER
NEWS
Mara Feil, CNC, CHHC, is a Certified Nutritional Consultant
and Board Certified Holistic Health Practitioner trained in integrative nutrition and orthomolecular nutrition. As the founder of New York City-based wellness firm Stand UPP Health, Mara works to educate, inspire and support clients
in making small dietary and lifestyle changes that have big impacts.
Mara developed this one-week Clean Eating Challenge to help readers improve eating habits and feel great (think of it as having your personal nutritionist!). The Challenge is a 5-step plan with a food journal template and review – all designed to get you closer to greater wellbeing right away!
ABOUT MARA FEIL
NEWS
What we breathe, what we eat and drink and what we absorb through our skin is purified and detoxified in
our liver. These toxins, both environmental and chemical, combined with less than ideal eating and poor lifestyle habits can really build up.
Detoxing and clean eating is about decreasing the amount of toxins built up in our bodies from processed foods, refined sugars, refined starches, heavy metals, pollutants, chemical additives, and so much more.
Our body actually “detoxes” without us thinking about it, but sometimes our bodies need extra help plowing through all the toxic build up.
One of the first steps in detoxing is understanding what you are consuming in the first place. I encourage everyone to keep a food journal (try our Food Journal Template at the end of this challenge) because so many of us don’t realize what we’re actually eating. We forget those little handfuls of candy, chips, and processed snacks. Unfortunately, it all adds up.
HELP YOUR BODY DETOX
NEWS
Eliminate irritating foods that are destructive to your gut wall and overall health
Promote plentiful amounts of “good” bacteria that can replenish and colonize in our gut and increase our immunity
Increase energy
Decrease “brain fog”
Boost our body’s natural detox ability
Ease cravings
Lose weight if you normally eat processed, sugary food
Does not restrict quantities of food (as long as you choose from our Food List)
BENEFITS OF CLEAN EATING
NEWS
Write down everything you eat and drink for at least one week before your challenge and review it
before getting started. Continue the food journal during your challenge. Use the Food Journal Template at the end of this guide.
FOOD JOURNAL
COMMIT TO ONE WEEK
Start with just one week. In your food journal, write down the reason or reasons you are committing to
our Clean Eating Challenge and what you hope to get out of the one-week experience. Look at this every day during the week to keep you focused.
1
2
FIVE-STEP PLAN
NEWS
FOODS TO EAT
We’ve made it super easy to figure out what you can and cannot eat with our Food List at the end of
this guide. Please print it out and put a copy on your refrigerator and another in your handbag for an easy food shopping guide. Refer to it often. Look at it to get inspired when you are having a craving for a forbidden food.
EAT THESE: As a general rule, you want to focus on eating fresh vegetables and fruits, legumes and grains, organic animal proteins and wild fish.
WATER IS KEY! Drinking water, and lots of it, is key to a successful detox. Your body needs it to function properly and to help clean out your insides! We recommend at least 16 cups of water daily.
AVOID THESE: Caffeine, alcohol, and common allergens such as gluten, soy, shellfish, tree nuts, eggs, peanuts and dairy. Processed foods of all kinds should be eliminated totally (cookies, cakes, prepared meals, store-bought breads, etc.).
3
FIVE-STEP PLAN
NEWS
REVIEW RESULTS
Review your food journal after one week and see how you did. Fill out our Clean Eating Review Sheet at
the end of this guide to find out what worked, what didn’t and how you can improve the next time. Don’t beat yourself up about slipping up on some of the prohibited foods. After your one-week challenge you might try one of these options:
MODERATE FITNESS
Regular, moderate exercise during your clean eating week will help eliminate toxins through sweat and
endorphins. Try walking at least 30 minutes a day. Log your weekly fitness in your Food Journal Template. Keeping track of your fitness will help you understand whether you need to adjust your level or frequency of exercise.
4
5
FIVE-STEP PLAN
NEWS
CONTINUE THE CHALLENGE for another few days after you’ve finished your first week.
MAKE SLIGHT ADJUSTMENTS to your normal diet to include more whole foods to your everyday lifestyle.
We recommend HAVING AT LEAST ONE CLEAN EATING DAY PER WEEK for the long-term. On your Clean Eating day, follow our guidelines above. Make sure to drink a lot of water – this is really key to cleaning out your body and feeling great!
IMPORTANT: The goal of our Clean Eating Challenge is not to detox all the time, but to become more conscious about all those foods that clog up your system and prevent you from feeling great!
FIVE-STEP PLAN
YES
!
All fresh fruits except oranges, grapefruit, grapes, bananas, and dried fruits All fresh vegetables except corn, canned vegetables, and nightshades (tomato, potato, eggplant, sweet and hot peppers)Organic or free range animal protein including: chicken, turkey, lamb, duck, wild gameWild fish including: salmon, black cod, trout, anchovies, herring, sardines (fresh & canned), low mercury wild fish Non-gluten containing grains including: quinoa, brown and wild rice, buckwheat, teff, millet, amaranthAll beans (except soy), split peas, lentils, legumesRaw (unroasted), unsalted nuts including: almonds, cashews, walnuts, hazelnuts, brazil nuts, sesame seeds, and pumpkin seeds Dairy Substitutes (unsweetened): Almond milk, rice milk, hemp milk, coconut milk Sweeteners including: Stevia, Xylitol or small amounts of raw honey, 100% maple syrup, 100% palm sugar, black strap molasses, unsweetened cocoa powder, raw cacaoGreen or herbal teas (non-caffeinated), spring and sparkling water, fresh vegetable juices Oils including: Extra virgin olive oil, coconut, sesame, walnut, flaxseed Vinegars including: Apple cider, white wine, red wine, balsamic, rice All herbs and spices except ketchup, relish, chutney, BBQ sauce, mayonnaise
FOOD LIST
FOODS TO INCLUDE
NEWS
YES
!
EVERY MEAL should include: fiber (raw or lightly cooked veggies, beans, whole or cracked grains or legumes such as lentils) and healthy fats (olive oil, avocado, oily fish, hemp, chia, etc) PLUS protein.
AIM FOR: 16-18 glasses of water.
SUPPLEMENTS TO CONSIDER: high quality multi-vitamin + probiotics + fish oil + milk thistle + Vitamin D3 + B Complex (if following a vegan diet).
BREAKFAST IDEA: quinoa heated with almond milk, blueberries, almonds, cinnamon
LUNCH IDEA: dark leafy greens + lentils + chopped veggies + avocado + seeds + virgin olive oil + lemon juice.
DINNER IDEA: wild salmon + wilted greens in olive oil and garlic + roasted seasonal vegetables + quinoa.
TIP
FOOD LIST
NO ! FOODS NOT ALLOWED
As fruit or fruit juice: Bananas, oranges, grapes, strawberries, or dried fruitsFruit juice, unless it is freshly pressedCorn, canned vegetables, and nightshade vegetables (tomatoes, white potatoes, sweet potatoes, yams, eggplants, sweet and hot peppers)Factory farmed meats (including beef and pork), processed meats (e.g. hot dogs) and cold cutsFactory farmed fishGluten-containing grains (wheat, barley, rye, spelt, bran, farina, kamut, couscous, oats), or white riceSoy bean productsProcessed oils including canolaPeanuts or peanut butterShellfish Dairy: cow, goat or sheep’s milk in any form (yogurt, butter, milk, cheese, cottage cheese)Artificial Sweeteners, processed sugar (cane sugar, corn syrup, beet sugar, white and brown sugars, fruit juice concentrate, high fructose corn syrup), honey or agaveCommercial fruit juices (including V8) AlcoholCaffeine (coffee, tea, soda or energy drinks)Sweetened condiments including ketchup, relish, chutney, BBQ sauce, teriyaki sauce, mayo
FOOD LIST
NEWS
1. How do I feel at the end of the one week Clean Eating Challenge?
2. If I strayed from the food list and ate/drank prohibited foods, which ones were they? How often? What time of the day?
3. What type of cravings did I have and how did I control them / not control them?
4. What type of clean foods did I enjoy the most?
5. What surprised me most about the challenge?
CLEAN EATING REVIEW SHEETCLEAN EATING REVIEW SHEET
NEWS
6. What did I enjoy the least about the challenge?
7. Did I incorporate a moderate amount of fitness every day or almost every day? If not, why did I omit exercise?
8. How can I incorporate more clean eating in my day-to-day lifestyle? List three things you will change in your diet as a result of this Challenge.
9. If I were to try this Clean Eating Challenge again, I would do this or these things differently.
CLEAN EATING REVIEW SHEET
My reason to embark on the Clean Eating Challenge is:
«I want to feel…For a long time, I’ve wanted to…I hope that after a week…Currently I feel like… and I want to feel …»
Breakfast:
Lunch:
Snack:
Dinner:
Water:
Fitness:
DAY 1
FOOD JOURNAL TEMPLATE
Breakfast:
Lunch:
Snack:
Dinner:
Water:
Fitness:
DAY 2
Breakfast:
Lunch:
Snack:
Dinner:
Water:
Fitness:
DAY 3
Breakfast:
Lunch:
Snack:
Dinner:
Water:
Fitness:
DAY 4
Breakfast:
Lunch:
Snack:
Dinner:
Water:
Fitness:
DAY 5
Breakfast:
Lunch:
Snack:
Dinner:
Water:
Fitness:
DAY 6
Breakfast:
Lunch:
Snack:
Dinner:
Water:
Fitness:
DAY 7
If you enjoyed Clean Eating Challenge, please check out these other resources and connect with me on my blog and social media!
Visit my blog rebecaplantier.comFind me on Facebook and Instagram and TwitterSign up for my newsletter hereFind my ebook “Lessons From France: Eating, Fitness, Family” on Amazon (full details on next page)Try out my other free resources: = French Wellbeing Guide = France’s Healthy Children = 25 Ways to Simplify Life = French Healthy Recipes = Dermatologist Secrets = French Fitness For Busy Women = French Weight Loss Detox Soup
WHAT’S NEXT
Why should you listen to us?
Tired of diets, extreme fitness plans that never last & obsessing over your body?
Our book Lessons From France teaches you how the French feel great, look great and slim down without extremes!
Learn how to eat. The french never starve and enjoy amazing food. The key is in their eating behaviors.
Learn what to eat. France is famous for amazing food. Healthy eating can be simple and delicious. We promise you won’t starve or eat plain lettuce!
Learn how to move. You don’t need to work out like a fiend, spend hours at the gym or buy expensive equipement. The French have simplified fitness to make it effective and enjoyable!
60 years experience! Between the 3 of us we’ve lived in France for 60+years ( and still do). We got married here, worked, travelled an speak french fluently. This is not about a summer nanny job or a year in Provence. We’re the real deal!
Fitter than ever! We may be in our 40s and 50s, but we’re lighter, slimmer, and more toned than we were in our 20s. Hence the reason we believe this is the lifestyle for us!
We failed everything! we’re not too proud to admit trying every imaginable diet out there! Nor will we deny being extreme on fitness (in both directions). But we’ve discovered a far healthier, more enjoyable way to live!
Millions of readers! We are journalists and authors and have been read by millions around the world (Vogue, Elle, The New York Times, The Huffington Post, MindBodyGreen, French TV and many, many more).
Our friends are experts! Literally. From celebrity chefs and nutritionists to french food journalists and fitness experts, we asked them all to contribute to our book. And some of our closest friends give us the inside on how French women think( dieting, fitness, life in general).
Stop obsessing about dieting and weight and learn to increase your wellbeing & enjoy life today!
«The best life is a balance between pleasure and well-being. France taught me how to do this. And now Lessons From France teaches you too!»Laura Calder, celebrity TV chef, best-selling cookbook author «Paris Express»
«As a nutritionist, I teach women how to eat healthy, delicious food to obtain optimum well-being. Allowing yourself treats is essential too! Lessons From France teaches tells you how to do it!»Maia Baudelaire, Nutritionist and founder of France’s #1 weightloss center
«Feeding your family delicious, healthy food doesn’t have to be complicated or take the whole day. Lessons From France outlines the essentials and teaches you how French women do it!»Camille Labro, French journalist Le Monde newspaper, food blogger and author
«A good workout doesn’t have to involve two hours in the gym or grueling activity. French women have figured it out. Lessons From France explains how they do it...and keep so fit!» Michele Gordon, trainer, founder Miss Motivational, author, motivational speaker
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