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Tuesday, January 17, 2012

Clean Eating :: Getting Started

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You are interested in clean eating but you don’t know where to start?  We will try and help you with some simple, easy tips!

  • Buy Just the Rules by Tosco Reno and read it!  It is a very simple and easy to read book.
  • Go through your pantry and throw away all processed food (do not GIVE it away, THROW it away...no one needs to eat it).
  • Read the ingredient label and nutrition facts on everything you purchase.  If it has more than 5 ingredients, you probably shouldn’t buy it (there are exceptions, of course).
  • Shop the perimeter of the grocery store…this will ensure that you are buying fresh produce and meats that are not loaded with preservatives and unhealthy ingredients added to “enhance” the flavor.
  • Kick your sugar addiction (again, read ingredient labels!  You may be surprised at what products contain added sugar)!
  • Find recipes that are easy to make…prepare your food in bulk and store in your refrigerator or freezer for convenience. 
    • We will be posting more recipes on this blog but there are also a lot of cookbooks on clean eating.  Tip: Make a trip to your local library if you just want to try a few recipes or you can purchase the cookbooks here.
  • Eat every 2 - 3 hours.  Eat lean protein and complex carbohydrates at each meal.  This will boost your metabolism and guarantee the results you are seeking.  Read more about your metabolism here.
  • Drink water!  To help measure the amount of water you are drinking, buy a CamelBak bottle or large Nalgene so that you can keep track of your consumption.  Read more about water intake here.



Eating clean is common sense, it is not rocket science, nor does it have to include bland foods and short-lived diets, but it has been lost in our society today.  In our opinion, society has placed too much emphasis on convenience, pleasure, and entitlement that healthy living has become unimportant.  Basically, just think about what your grandparents ate when they were your age. 

Let’s face it – there are no shortcuts or magic diets to get that body that you’ve always wanted; it takes time and effort and there will be speed bumps (lack of motivation, life events, etc.), but when times get tough, work harder!  It will make you stronger and boost your confidence.


“This isn’t a complicated message.  In fact, Eating Clean is as simple as it can get.  So what’s the bottom line?  Eat a variety of wholesome, natural foods by combining lean protein with complex carbohydrates from fruits, vegetables and whole grains.  Kick out the crap, invite in the good, throw in some water and you are on your way to excellent health and a better body than you’ve ever imagined.  Is this information new?  No. It’s the same information we’ve heard from our ancestors time and time again.” Just the Rules by Tosco Reno



Be sure to read these helpful hints & tips!

Remember, this is a lifestyle and not a diet!

Good luck with your journey and keep eating clean!



- Scott & Whitney


34 comments:

  1. Thanks for sharing these ideas. I make sure to eat every few hours and nor let myself go hungry. It does work! And I also learned from Tosca about combining a complex carb with a protein. All carbs are not bad...and we need the complex carbs in our diet. I love your blog!

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  2. Thank you Brenda! Sounds like you are on the right track! ;-)

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  3. What do you think of unsweetened iced tea?

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    1. Unsweetened iced tea is very clean. Tea is rich in antioxidants, but green tea is even better for you and tastes nearly the same when unsweetened.

      I'll add a packet of truvia to my iced tea if I want to have a treat.

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    2. could you add honey instead of truvia?

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    3. Absolutely! It will add some calories, so be sure to account for them.

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  4. So Canned corn counts as not clean?

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    1. Yes. If it is in a can, on a shelf, and/or never expires it is not clean.

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    2. If it is only corn an water it is still clean.

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  5. As far as artificial sweeteners go, I've heard that they're all bad for you. Is Truvia ok? Or the Stevia extract? What about raw sugar? I'm trying to find a "clean" way to sweeten certain things, but without sugar. Thanks for the help! :)

    Michelle

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  6. Can you still drink wine on this diet?

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    1. Wine is okay in moderation...it is highly processed, but if you have to choose to drink alcohol, a glass of red wine once or twice a week will not hinder your results.

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  7. Superb article had to share this one! Thank you. Cathi x

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  8. Thank you so much for this post! I'm very serious about getting healthy and eating clean, but had no clue where to start! Thank youuuuu!

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    1. You are very welcome. We are happy to have you on this journey with us!

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  9. I understand the thought process behind all of this, and am all for it. However, I am not for a waste in food and have enough life experience to know that throwing away food is waste and also there are plenty of people who do not have the capability to "eat clean." Yes, it's what I want for everyone, but realistically, the food shelter needs food for people who need food and who don't have the ability to buy in bulk, store fresh produce, etc. So telling people to THROW AWAY not give away food is almost offensive.

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    1. AB - you may be taking this a bit too literally...we wouldn't mind if people gave their junk food to a shelter. Personally, for us, we wouldn't be doing any favors by donating sugary, processed junk to homeless people. We are very supportive of charities and donate a large amount of money to those in need. This blog isn't one about social responsibility...it's about clean eating.

      Thank you for expressing your concerns.

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  10. My husband and I are getting started this week on our transition to clean eating. When you guys started did you ever do "cheat" nights? We love to eat out, usually one night a week, but I'm not sure how to do clean eating and eating out. Any suggestions?

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    1. Hi Brian & Kelsey! We do not have scheduled "cheat nights" but sometimes we are not as strict as others. ;-) Scott wrote a post on Dining Out that may help you!

      http://www.heandsheeatclean.com/2012/01/clean-eat-dining-out-101.html

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  11. Agggg! I just tried to post and then my internet went crazy so I apologize if I have two posts. Anyway, I was wondering the same thing as Brian & Kelsey. My husband and I are always going out it seems. We love to get out of the house (We have 15 month old twins, haha!) so going out is a nice break and allows us to go do fun stuff with them. We also enjoy going out to eat and socializing with friends. Do you all eat out often? Even one night per week? I have all the Tosca Reno books, Eat to Live, Hungry for Change, etc. We eat clean about 4 days a week and then BLOW IT Fri-Sun. It's pitiful! We can't get anywhere for our weekend weakness. :( I wish we could get 100% on board. I'm about a 6/8 right now and would love to be more like a size 2/4 and lean. Do you have any tips or any suggestions about the eating out thing? I read your blog about looking up eating clean in Vegas. :) You are such an inspiration and have had an absolutely beautiful transformation!!! I'd love to send your before/after pics if I EVER GET THERE!!! :)

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  12. Enjoyed reading your blog. I have a question in regards to eating so many times a day. Due to my job I can not eat that often 4 days a week. Any suggestions?

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    1. Could you do protein shakes or protein bars? An apple with a serving of almonds is also a good, quick choice for a snack! How often could you eat with your job?

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  13. I already bought the Tosca Reno book but wanted to wait until my hubby is deployed in January...so that i have enough time to change my eating habits. My question is if i can eat like you said above without going to the gym a few times a week? I know that workouts are very important but with my job i am not able to work out that much...maybe three times a week!!!

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    1. Hi Verena! Yes - you can still make progress! Diet is probably 80% of your results. Go ahead and start eating clean & try to fit in a workout when you can (even if it isn't a long one...just MOVE)! Good luck!

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  14. I am sick to my stomach that you would actually THROW food away and encourage other people to do the same. People all over the WORLD are starving to death every day. Innocent children are dying right now. How dare you encourage all these people to throw away food because its not 'clean'. Pull your heads out of your asses. If you want to go on a clean diet and encourage other people to do the same that is one thing, but to encourage humans to throw away food instead of giving it away is despicable. You should be ashamed. Donate it! I guarantee that starving people would not turn it away. So much for your theory that 'nobody needs to eat processed food'. It could save the lives of so many people if you donated it. Makes me ashamed to be an American

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    1. You may be taking this a bit too literally...we wouldn't mind if people gave their junk food to a shelter. Personally, for us, we wouldn't be doing any favors by donating sugary, processed junk to homeless people. We are very supportive of charities and donate a large amount of money to those in need. This blog isn't one about social responsibility...it's about clean eating.

      Thank you for expressing your concerns.

      Delete
    2. Wow some people are too much.

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    3. Hey, "Anonymous." It's amazing that you've found a way to donate your half-eaten bags of Doritos and Pizza Hut leftovers to starving children halfway across the world. But maybe you should keep your judgy-pants in the closet. I bet you also make snarky comments in the meat and produce sections of your supermarket that are JUST loud enough to let other customers know how despicable you think it is that they will probably throw away a portion of what they're buying because it spoiled before they used it. Because wasted food is shameful! Sounds like someone else should pull his/her head out of his/her ass before instructing others to do so.

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  15. How many calories should be consumed each day?

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  16. Do you have any suggestions for sauces. I find that you can season things for flavor but my hubby complains about things being dry. He's use to having gravy, creams and sauce. I want him to enjoy my clean eating diet without having to choke it down. ;)

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    1. I would also like some suggestions on gravy's and sauces. My husband had emergency open heart surgery this summer. We're in our early 50's and were caught completely off guard by this. I've dabbled in clean eating for awhile but always met resistance from my meat and potatoes man. He's now ready to make a change so I want to be able to keep in on board by adapting a lot of the recipes he's accustomed to into clean eating versions.

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