Tosca's "Eating Clean Will Help You Lose Weight" Article

     Tosca Reno wrote the following article over at bridalguide.com and I'm reposting it here in its entirety - it's straightforward, 10 point highlighted wrap up of Clean Eating is on point for understanding each aspect of Clean Eating. ( And a big TY to my friend and fellow Clean Eater Mary who Pinned this article and brought it to my attention! )

Clean Eating For Weight Loss

1. Eat more—really! Following this plan, you’ll have six small meals each day, at two-and-a half to three-hour intervals. Your metabolism will steadily hum along all day and you will avoid the blood-sugar spikes that can trigger weight gain.

2. Eat only “clean” foods that have not been overly processed. Say no to processed items like pre-made snacks, cookies, cakes, chips, diet sodas and meals. Food should be real food, not a science project.

3. Eat your veggies—and some fruit. Learn to spend a majority of your grocery-shopping time in the produce aisle. Vegetables should make up nearly three-quarters of each meal. Eat fruit in moderation and steer clear of fruit juice—too sugary and lacking in fiber.

4. Eat lean protein and complex carbohydrates at each meal. By combining them at every meal you create a nutritional package (example: chicken breast and spinach) that your body can process effectively.

5. Include healthy fats daily. We need a moderate amount of fat each day from “good” fats like avocado, fish oils, flaxseed, nuts, nut butters and more. Consuming small amounts at will help you shed those last 10 pesky pounds.

6. Drink two to three quarts of water each day. You need one quart (32 ounces) of water daily for every 50 pounds you carry. Add even more if you exercise.

7. Have breakfast every day, within an hour of rising. Eating breakfast gets you on track for healthy eating and will kick-start your metabolism so it is burning efficiently all day long.

8. Eat your last meal three hours before bed. Eating your last meal of the day well before sleeping gives your body a better chance to burn calories.

9. Portion control is key. Your hands are the perfect tools to measure out how much to eat at every meal. Aim for a serving of lean protein the same size as the palm of your hand, one handful of complex carbohydrates from whole grains and fruit and two handfuls of veggies and leafy greens. Easy!

10. Take it with you. Some of the biggest diet downfalls occur when you’re away from home, so pack your meals into a little kit or cooler and take them with you wherever you go. This way, you’ll never have an excuse to grab a fat-laden, fast-food lunch! You’ll save money, too.


Eating Clean Meal Plan

Want to try eating clean? Try this sample meal plan.

Breakfast: Oatmeal topped with berries, flaxseed and wheat germ; black coffee;4 hard-boiled egg whites

Mid-Morning Meal: Boneless, skinless chicken breast; sliced cucumbers and tomatoes

Lunch: Green salad topped with tomatoes, onion and chopped turkey breast, dressed with a squeeze of lemon; water

Mid-Afternoon Meal: One apple; handful of almonds; water

Dinner: Grilled salmon; brown rice; steamed asparagus; water

Last Meal (only if hungry): Scrambled egg whites with sliced tomato and spinach; herbal tea

[Rant] Clean Eating / Oxygen Magazines [/Rant] - Seriously?

I follow Tosca Reno on Pinterest. She usually pins recipes from CE bloggers, pics from her photo shoots, weightlifting info, etc. So when the picture above hit my Pinterest feed...I said "WHAT???" loudly ( in my head, of course. )

This was the last straw. I've been slightly irked at CE Magazine for a few months now - slowly but surely, Unclean content has been filtering into the pages. Recipes for desserts, unclean ingredients. Inappropriate ads.

You might not have noticed - I specifically didn't do a "Newsstand Alert" post for the October 2012 issue of Clean Eating Magazine. Why? I was really unhappy with the content - and I didn't renew my subscription to the magazine when it lapsed.

Poor content:

Page 9 - Advertisement for King Arthur Flour. WHY on Earth are they advertising white flour in a magazine where it is much more appropriate to advertise whole wheat flour? A core tenant of CE is removing white flour from your diet. DUH to whoever checks their advertisements.

Page 17 - "Cheers to A Fat Fighter: Red Wine" - Seriously? Alcohol is a CE no-no - regardless if studies show a small amount is good for you. You can get the same heart healthy type benefits from other foods ( raw grapes, for example ) without drinking wine. Wine and alcohol are detrimental to your body's machinery. It's a don't, any way you slice it. Sorry CE Magazine. You muffed up.

Page 33 - Advertisement for Kashi Peanutty Dark Chocolate bars. Another in the "Who the heck is in charge of advertising over there?" questions - The bars shown in the advertisement have over 30 ingredients - MANY of which are forms of sugar.

You and I both know people will buy this product thinking it is Clean when it is FAR from Clean.

And the KICKER as far as I am concerened...

Page 42: "Loaded Baked Potato Pizza" recipe - which includes ham as an ingredient. This recipe was developed by Chef Jo, CE Magazine's resident chef. The recipe calls for Deli sliced, all natural ham, chopped - and advises "Try Applegate Farms Natural Slow Cooked Ham."

a ) Processed meats are NOT Clean, regardless of the "all natural" attribute to the label.
.
b) Applegate Farms brand claims the ham isn't cured - but you'll find celery powder in the ingredient list. Why is this important? Meats cured in celery powder are just as loaded with nitrates as meats cured with chemical additives. It's the nitrites that are the bad news, folks - doesn't matter if the source is natural or man made. ( For the record, celery naturally has nitrates. You'd have to eat THOUSANDS of stalks to get the nitrate load you get in one "naturally cured" ham slice. So eat celery without worry. It isn't heated. )

c) Why are nitrates bad for me?  The problem with nitrates in ham, bacon, or hot dogs isn't the nitrate itself, but the carcinogenic nitrosamines that are created when nitrate and amino acids are heated together, i.e., when the ham ( or bacon ) is cooked. These have been clearly and directly linked with cancers, heart disease, and COPD. During the meat processing, the food is heated to a high temperature to kill bacteria and make it safe to ship. So even if you eat the ham cold or the hot dog straight from the fridge - you are still eating those nitrosamines that resulted from high heat application.

Using ANY processed meat is not Clean, not healthy - and this recipe is NOT Clean. CE Magazine's quality control has gone way WAAAAY down if this made it past the editorial board review.


Page - 74 - Photo for "Fall Weeknight Dinners"shows a family at the dinner table - and Mom and Dad don't have a glass of water in front of them - they both have a glass of red wine. Tsk, Tsk Showing alcohol consumption as an everyday occurrence. Again - alcohol ISN'T Clean. Period. .

And to wrap it up?

Page 98 - Recipe for "Gooey Peanut Butter Brownies" - CE Magazine has somehow lost their path, and more and more dessert recipes are popping up in the magazine. ANYONE who eats Clean on a regular basis will tell you: The more you eat sweets, the more you crave them. And the more you crave them, the harder it will be to avoid processed desserts like candy bars and packaged baked goods. I really don't care the recipe has mainly organic and natural ingredients. It's best for the CE Lifestyle to not eat desserts or sweets. There are so many temptations out there - your brain can't discern a "healthy" brownie from the high test version. It just knows "WANT!" and will scream at you until you buy that candy bar at 7-11 or eat a dessert when you know you shouldn't.



So when I saw the graphic at the top of this post, I got redheaded, boiling irritated at CE Magazine/ Oxygen magazine. Bacon is Clean? Just because it is cured in a jillion pounds of celery powder?

Sorry, Tosca. Color me one very disappointed follower.

What Is Clean Eating? Tips From Expert Tosca Reno

Tosca Reno has been interviewed for CNN.com - Click on the link below to go read Tosca's story, and tips from her if you are starting the Clean Eating lifestyle.

STORY HIGHLIGHTS

• Tosca Reno champions a clean eating lifestyle
• Clean eating means avoiding all processed food
• It "really is a lifestyle change," Reno says
• Living healthy has helped her power through grief after her husband's death

Reno, the author of 13 clean eating books, says the secret to being healthy and happy is eating clean. Her popular "Eat-Clean Diet" encourages individuals to drink plenty of water and eat six small meals daily, including a combination of lean protein and complex carbohydrates.

Put simply, clean eating is avoiding all processed food, relying on fresh fruits, vegetables and whole grains rather than prepackaged or fast food.

"It may sound counterintuitive, but eating clean allows you to eat more and weigh less because you are making smart food choices," Reno said. "I sometimes get criticized for using the word 'diet,' but the Eat-Clean Diet really is a lifestyle change that leads to healthy, steady weight loss and healthy eating for life."

Love this quote:

Reno's advice to those wanting to change their lives is to first realize there is another way to live. "This could come in the form of that 'a-ha' moment, when you suddenly catch a glimpse of your lumpy reflection in a store window, or perhaps after you receive some bad news at the doctor's office," she said."You just need that opening, that moment, when you finally decide to give yourself permission to change."

CNN.com: What is Clean Eating? Tips From Expert Tosca Reno

Words of Wisdom From Tosca Reno

Whether you are just beginning Clean Eating or have been on your CE path for quite some time, this short 1 minute video from Tosca will help you as you soldier on. She's been there, and has been successful with CE for a long time. She's a role model and mentor to many.

It IS worth it. It IS doable.

Tosca Reno Interview, Part 2

Here is part 2 of the Tosca Reno radio interview.  More interesting perspective, more thoughts and guidance on Clean Eating. This part is only 3 minutes long.

Tosca Reno Interview, Part I

If you are just getting into Clean Eating, Tosca Reno is for many people the "spokeswoman" of the CE movement in the US. She turned her life and health around through Clean Eating - and with husband Robert Kennedy ( publisher of several fitness magazines, including Oxygen and Men's Fitness ) is a tireless champion of Clean Eating. This part of the interview ( taped for a radio show ) is over 7 minutes long - so if you don't have the time now, come back later to watch it. She's interesting, and her talking points both motivational and inspiring.

What's in Tosca's Cooler???

And now a quick glimpse into Tosca's lunch cooler. Looks like that tuna fish isn't solid white, Tosca...no wonder it is stinky!

Just a quick little video - she walks the walk!

A Quick Tosca Video

Here's a very quick ( 1 minute ) overview from Tosca about eating clean. She speaks rather quickly, and then hawks her book at the end - but we'll forgive her. :-D

You may need to play it a few times to get everything she says.

Tosca Reno Discusses Clean Eating

Here's a video I found on Youtube with Tosca Reno discussing CE. If you are new to Clean Eating, Tosca Reno has become something of a "spokeswoman" for Clean Eating - a success story and an inspiration for hundreds of thousands. She's married to Robert Kennedy, the publisher of Oxygen magazine, and together they are a powerhouse couple tirelessly promoting the health benefits of CE and fitness in general.