Tony's Tips - Eating Clean May Save Your Life

Dear Appreciated Friend,

The following people have one thing in common: they did not diet!

Donna lost 20 pounds; her teenage daughter lost 36.

Josee, who was suffering from back pain, headaches and IBS, irritable bowel syndrome, not only lost 20 pounds, but also lost her back, head and bowel problems as well.

Kevin was afraid he wouldn’t live long enough to see his little girl grow up. A workaholic weighing 350 pounds in size 60 jeans, Kevin lost almost 200 pounds and now pursues white river rafting, scuba diving and body-building among other things he never would have dreamed of.

What Was Their Secret?

They changed the kinds of foods they ate and drank, when they ate, and how they wanted to live. They eliminated processed and sugar-laden foods and drinks; foods containing preservatives; artificial foods (e.g. cheese slices, Pringles, etc.), and super-sized meals. They started eating the way nature intended us to eat: clean, fresh, tasty whole foods in moderation throughout the day.

Scientific evidence has shown that processed foods make you fat and add to the rising obesity rates in the US. Numerous documented studies have proven that eliminating processed foods and eating whole fresh foods provides you with more energy for longer periods of time (and ultimately fewer calories). In addition, eating fresh fruits and vegetables, organically or pasture -raised beef and poultry, milk and eggs; and whole grains change the health of your cells. This in turn, increases your immunity to disease, improves your complexion and sex life, and allows your body to be the healthy weight it is suppose to be.

What is Eating Clean?

“It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. When you “Eat Clean” you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again.” Tosca Reno, author The Eat-Clean Diet, www.eatcleandiet.com.

Eating sugars (that includes anything labeled sorbitol, malitol, sucrose, lactose, etc.), processed and chemically altered foods, and white flours will never satisfy your body’s real needs and cravings. These non-foods, often referred to as “dead foods,” might fill or rev you up for a while, but they leave you feeling lethargic and wanting something more. (Because your body really does want something more: something real!!) This in turn repeats the craving cycle and makes you want to eat more, which adds fat and calories that your body doesn’t need and can’t easily break down.

Every time you eat processed sugars, cookies, chips, white foods (breads, rice, noodles, etc.), fruit juices, alcoholic drinks, etc., your metabolism slows down. Therefore what you just ate gets stored into fat cells.
On the other hand, real whole foods, which are what your body actually craves and needs, are clean fuels that are stored in your muscles, which the body burns off before it starts to burn off the fat cells. In addition, it takes longer to burn off fat than protein or complex carbs. And you need protein for energy, which in turn helps in burning off the fat. Got it?!

What Are Real Foods?

Real foods are mostly those at the low end of the food chain:

Foods that come from plants: fresh produce and fruit, real whole grains (breads, cereals, pasta, brown rice, etc.) Best if organic, or grown close to where you live, or better yet, from your own garden. Follow the First Lady’s example. Lots of people are – even gardening in containers!

Fish and seafood caught wild, without the contaminants found in the waters of fish farms.

Organically raised chicken and meat, eggs and dairy.

Clean, fresh water, and lots of it!

Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days with feelings of hunger, lethargy or deprivation.

This isn’t a “diet”. You won’t have to count calories. You will see the results that will keep you lean and healthy for the rest of your long life.

Should You Buy Organic?

Although there are varying opinions on the nutritional value of organic foods, especially considering their expense, the experts all agree that, at the very least, organic foods are free of the pesticides and chemicals that are sprayed on conventional produce. More than a year ago Consumer Reports published an article recommending foods that we should always buy organic due to their high chemical residue level. They and other public watchdog organizations have agreed on “the dirty dozen” foods that consumers should be aware of: these foods are rated 1 -100 with 1 being the lowest and 100 being the highest possible residue of chemicals. Here are 5 of the 12 foods that should be an organic purchase whenever possible. And, when not, scrub, scrub, scrub to remove as much of the chemical residue as possible.

Peaches: Rated 100! Think fuzzy skin. No matter how much you wash them, you can’t clean what went inside.

Apples: Rated 89! The top 50 chemicals applied to apples too!

Celery. Rated 85. Top 50 chemicals. One study found pesticide residues on 94% of the celery tested.

Cherries: Rating = 75. Top 50 chemicals. Cherries grown in the U.S. have three times more pesticide residue than imported cherries.

Lettuce/Leafy Greens: Rating = 59. Top 50 chemicals.

Note: The least toxic were avocados and nuts with a rating of 0. Other clean foods included in “the clean 15” are: kiwis, mangos, pineapples, sweet corn, cabbage and asparagus.

Eat Clean Principles

Eat more – eat six small meals each day

Eat breakfast every day, within an hour of rising. Make sure you include protein at breakfast. This is critical.

Eat a combination of lean protein and complex carbohydrates at each meal.

Eat sufficient (two or three servings) healthy fats every day, e.g., oils such as olive, canola, walnut, etc.; nuts; lean meat with some fat, etc.)

Drink two to three liters of water each day.

Carry a cooler packed with fresh, whole, clean foods each day

Eat fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.

Pay attention to proper portion sizes.

What to Avoid

All over-processed food, particularly white flour and sugar

Avoid chemically-charged foods, anything listed on the label that you don’t understand

Avoid foods containing preservatives (these are chemicals that your body doesn’t want or need).

Artificial foods (such as processed cheese slices, which aren’t really cheese at all!)

Avoid saturated and trans fats. Always read the ingredients labels on packaged goods.

Avoid sugar-loaded beverages, including colas and juices.

Avoid (or do your best to limit) alcohol intake.

Avoid all calorie-dense foods containing little or no nutritional value.

Avoid super-sizing your meals.

Food Rules

From Food Rules, by Michael Pollan, author of best-selling The Omnivore’s Dilemma, Food Rules, In Defense of Food, etc. www.michaelpollan.com

Eat food.

Don’t eat anything your great-grandmother wouldn’t recognize as food.

Avoid food products that contain high-fructose corn syrup.

Avoid food products that contain more than five ingredients

Avoid food products containing ingredients that a third-grader cannot pronounce.

Avoid food products with “lite” “low-fat” or “nonfat” in their names. (Author: they probably contain lots of sugary or starchy substances in unrecognizable language. See #2.)

Shop the peripheries of the supermarket (where the fresh food is) and stay out of the middle (where the processed, packaged, chemically altered stuff resides).

Eat only foods that will eventually rot.

If it came from a plant, eat it; if it was made in a plant, don’t.

It’s not food if it arrived through the window of your car or if it’s called by the same name in every language. (Think Big Mac, Cheetos, or Pringles.)

Something to think about:

"The wise man should consider that health is the greatest of human blessings. Let food be your medicine." - Hippocrates

"To eat is a necessity, but to eat intelligently is an art." – La Rochefoucauld

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