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For us, diet is a 4-letter word. It conjures up visions of starvation, sacrifice and self-induced torture and ultimately, sabotage. When you have to find excuses to cheat no other than your own conscience, you know there’s something broken. If you’re a fan of word puzzles then you don’t need to look much further than our very own moniker to shedding unwanted pounds.

Get Lean by Getting Cleaner.

When you’re about to say something you shouldn’t, you might bite your tongue. The fact is much or your ability to control your entire body lies in that little pink bundle of muscle. Your natural ability to sense sweet, sour, salty and bitter are there but sweet and salty are heightened by your sense of smell, making foods that fall into those categories that much more difficult to resist.

Don’t despair. For every ‘vice’, there’s a delicious alternative that will satisfy your cravings and your wagging tongue’s need to feed. It may just require a little retraining for your tongue. Even kids have to try something new 8 times before they give them the boot.

Here’s just a few of our EAT Cleaner solutions that deliver sounder nutrition with every guilt-free bite. Just don’t eat the whole bag.

Potato Chips

Homemade: Baked whole wheat spelt or pita chips with Chia or Flax seed or Kale brushed with olive oil and dusted with paprika

Store Bought: Annie Chun’s Seaweed strips – Try Wasabi flavored, they’re addictive

Soda

Homemade: Sparkling or Ionized water with Fresh Cucumber slices and a squeeze of Lime or a light puree of fresh fruit

Store Bought: Izze Sparkling Juice – Clementine and Pomegranate flavors satisfy your sweet and fizzy cravings with no artificial flavors or sweeteners

French Fries

Homemade: French Bean Fries, Carrot Sticks and Zucchini Spears steamed, then lightly brushed with sesame oil and sesame seeds and then baked in the oven until crisp

Store bought:  Trader Joe’s Sweet Potato Fries baked in the oven and coated with fresh garlic and parsley

Chocolate Chip Cookies

Homemade: Toasted spelt tortillas with almond butter and honey or oatmeal cookies filled with date

Store Bought: Kashi Oatmeal Raisin Flax Cookies

Ice cream

Homemade: Blend almond milk with your favorite greek yogurt and a spoon of honey and a few spoonfuls of raw almonds. Freeze and eat.

Store Bought: Ciao Bella Gelato, made with real ingredients. Just a few bites should do the trick.

For more information, visit us at  www.eatcleaner.com and join the Cleaner Plate Club.

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The Steer Clear List from our friends at EATCLEANER.com

(BUTYLATED HYDROXYANISOLE. Do you put it in your body or your gas tank? See answer below.)

Ditch these phony baloneys:

1. Artificial sugars:  Created to pacify the sweet cravings of dieters, sweeteners do more than sweeten your food — they serve as a health hazard.  Aspartame, Acesulfame K and Saccharine are all chemically produced to sweeten our foods without the calories of sugar. Even Splenda, which has a better reputation is not as clean as it should be. Ironically, these empty calories can create a vicious cycle of craving more sweets, with the inevitable consequences of weight gain. They have been linked to behavioral problems, hyperactivity, allergies and are possibly carcinogenic.

Sweeteners are rampant in diet, lite or sugar-free products. They are used in dry mixes for beverages, instant coffee and tea, gelatin desserts, puddings, non-dairy creamers, chewing gums, breath mints, diet soda, yogurt, even children’s medicine and vitamins.

THE CLEANER PLATE CLUB TIP: Try more natural sources of sugar as in agave, stevia, honey, molasses, and maple syrup in moderate quantities.

2. Artificial colors: Food colorings are used to make the food look more appealing or to replace colors lost in processing. However, don’t let these colors deceive you. Artificial colorings are synthetic dyes that are mostly coal-tar derivatives. 

They are suspected to cause allergies, asthma, hyperactivity and are possibly carcinogenic. Chief culprits: Candy, beverages, soda, gelatin desserts, pastry, sausage, baked goods, even fruit like green oranges sprayed with red dye to make them look ripe. 

THE CLEANER PLATE CLUB TIP: Keep it real with a rainbow of fresh fruit and veggies, natural juices and additive-free snacks

3. Artificial preservatives (BHA, BHT, EDTA, etc):  You may see these ingredients in chips, fried snack foods, baked goods, carbonated drinks, cheese spreads, chewing gum, ice cream, breakfast cereals and even cosmetics.
These preservatives are actually synthetic petroleum-based and fat soluble antioxidants, used by manufacturers to prevent oxidation and retard rancidity.  They can cause cancer, allergic reactions and hyperactivity, and BHT may be toxic to the nervous system and the liver.

THE CLEANER PLATE CLUB TIP: Choose food and drinks labelled with “no artificial antioxidants.”  Avoid poor quality vegetable oils.  Look for cold-pressed virgin oil which contains natural antioxidants such as Vitamin E.  Eat fresh produce that doesn’t contain these preservatives.

4. Nitrites and Nitrates: Love your bacon in the morning and salami at lunch time? Cured, preserved, smoked meats are saturated with nitrites and nitrates to preserve shelf life and give it the healthy pink hue. These two preservatives may prevent the growth of bacteria but they transform into cancer-causing agents called nitrosamines in the stomach. They also produced noticeable side effects like headaches, nausea, vomiting and dizziness.

THE CLEANER PLATE CLUB TIP: Look for nitrite-free processed meats and opt for meat-free alternatives to mix it up.

5. Monosodium Glutamate (MSG): You may be happy that you’re dining in restaurants that carry the “No MSG” declaration.  But do you know that MSG lurks in all kinds of sauces used to prepare the foods that you thought are MSG-free?  They are also significant in all kinds of snacks, seasonings, candy, even infant formula, over-the-counter medications and nutritional supplements. 

THE CLEANER PLATE CLUB TIP: Buy MSG-free snacks and read labels, so you can make healthier choices.

(BUTYLATED HYDROXYANISOLE is a cancer causing additive found in some cereals, chewing gum potato chips, vegetable oil and is definitely on the ‘don’t put it in your stomach’ list.)

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There’s something about travel that brings out a carefree spirit in everyone, along with a license to splurge.  Whether you’re road tripping, chasing your kids across the park or bounding around the country chasing down clients, staying healthy on the road can be an all-out battle of the binge.  To satiate your snacking fix without completely sabotaging your diet or suffering a melt down, put down the ding dongs and pack a host of treats that’ll keep you energized and flying high!  These snacks go the distance.
1)      F+V, naturally:  Getting 5-9 servings of fruit + veggies a day when you’re on the road can be a feat of nature, but grab ‘n go solutions are easy if you think ahead and opt for items that stand up to the elements.
Chop up bite size carrots, broccoli spears, celery sticks and radishes.  Or, cut an apple with a corer and spray with Eat Cleaner to prevent browning.  2 seconds to goodness.

2)  Food Should Taste This Good:  That’s the name of the brand and we love these better-for-you chips when you need a crunchy fix.  Multi-grain tortilla chips are made with flax, sunflower and sesame seeds so they come with functional benefits.  Flavors like Olive and Jalapeno appeal to your worldly tastebuds while Chocolate and Cinnamon satisfy a sweet tooth.  Dig it!

3)  Lotsa Mozz:  Dairy lovers, don’t despair. Horizon Organic Mozzarella String Cheese is easy to pack and offers 7 grams of protein a stick.  A quick breakfast or wholesome snack, without the hormones. String cheese isn’t just for kids, but we think eating it will make you feel younger.

4) Bars in Cars:  The number of energy bars out there is a bit dizzying but we lean towards the GoLean bars from Kashi.  Clean, functional ingredients like Oat Fiber, Brown Rice and Soy Protein with natural sweeteners keep you going without the crash. Chewy and Crunchy varieties let you pick your favorite texture and the flavors, like Oatmeal Raisin  and Cinnamon Coffee Cake, are all good and nip a sugar craving. A clean pick-me-up that’s good any time of day.

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In the fight against the flu, building your immunity naturally can be your best line of defense. A diet rich in whole grains, fruits, vegetables, nuts, beans and seeds, enjoyed raw as much as possible is a great start. Here are a few ways to eat your way to better health….

Make it cleaner and keep yourself stronger throughout the season. Eating refined fats, sugars and other processed foods can actually have a negative impact on your immune function – so pass on that second slice of pie. Good stuff in means you’re not on the sidelines for R.I.P.P.E.D! - From the Eat Cleaner gang.

Vitamin C- Why? Vitamin C strengthens your immune system by stimulating antibodies and cells in the immune system.  How do I get it? Eat plenty of fruits and vegetables, including red & green sweet peppers, kiwi, oranges, grapefruits, strawberries, papaya, mango, guava, pineapple and berries.

Vitamin E- Why? Vitamin E strengthens the immune system because of its antioxidant properties. How do I get it? Vitamin E rich foods include sunflower seeds, almonds, hazelnuts, sunflower oil, safflower oil, corn oil, wheat germ oil and pine nuts.

Carotenoids-  Why? They give carrots, apricots and sweet potatoes their orangish hue and are also powerful antioxidants How do I get them? Foods rich in carotenoids include carrots, apricots, mangoes, squash, sweet potatoes, spinach, kale, collard greens, tomatoes, guava, and pink grapefruit.

Bioflavenoids- Why?  They have super antioxidant powers and also support the performance of vitamin C.  How do I get them?  Bioflavenoid rich foods include peppers, grapes, onions, garlic, berries, green and white herbal tea and buckwheat. 

Echinacea-  Why?  Phenol compounds in Echinacea are natural immunity boosters.  How do I get it?  Echinacea can be taken in supplement form (we like the liquid) of 300 milligrams, three times per day, at the first sign of a weakened immunity function.  Popular recommendations are not to take Echinacea for more than 10 consecutive days.

Probiotics-  Why?  Many naturopathic doctors believe that the health of your immune system and your ability to fight off infection is determined by the health of your digestive system.  How do I get them?  Populating your digestive system with good bacteria found in yogurt and a number of other cultured foods such as kefir and sauerkraut will boost immunity.  Nutrition

Sources: Prevention, Healthy Living

Eat Cleaner promo:

15% off purchase with $25 or more.  PLUS, recieve free ground shipping or drop off at the gym if they’re local.

Checkout code: a19c873548

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Tis the Season to Be Jolly, to eat rich-delicious foods, and to buy gadgets, dooddads, and gizmos that promise you “Abs of Steel” in 2010.  In spite of the attention that many of these training devices and programs seem to get on late night infomercials – it is a relatively misunderstood body part. Most people flat out do not know how to train the abdominals!

To design an abdominal training workout we need to take a closer look at the underlying physiology of the abs. The rectus abdominus (to give it it’s proper name) can flex the trunk forward about 30 degrees but at this point any further movement is produced by the hip flexor muscles, not the abs. However, the rectus abdominus ALSO works through 15 degrees of spinal extension. In English? – Laying on a flat floor doing crunches is a woefully inadequate method of training the abs. Also – training on a flat surface may increase the curvature at the base of the spine, putting many of the weaker structures of the lower back at risk of injury – perhaps not a problem while lying down on the floor – but obviously not what you are looking for in the midst of a highly intense R.I.P.P.E.D. workout!

So what is the solution? Swiss Balls! Those inflatable giant cheesy poofs that you have probably seen lying around the gym or in the Physical Therapy office. Laying on these balls will allow a FULL range of motion during abdominal crunches – and brings the concept of instability into action. The more unstable the exercise – the more effective the transfer to a real world activity (like a fight!) will be. Think about it – Which is harder – free weights or machines ? And which is harder still – dumbbells or barbells ? Basically you can see that the more unstable the exercise, the harder it is to perform and generally the less weight will be used. Therefore the transfer of an unstable exercise to a real life sporting activity is very high.
Another myth of abdominal training is the fact that abs require daily training, thousands of reps and zero resistance. Is there something about the abdominals that the underlying muscle tissue does not respond to the laws of human physiology?
Most of you may be surprised to hear that the abdominals are in fact composed of primarily fast-twitch fibers – and therefore performing more than 15 reps per set (or around a 40 second time under tension) will probably reduce the effectiveness of the exercise. And ADD WEIGHT! Once your body weight is not enough resistance then you are going to have to use dumbbells or plates of some sort to increase the load, just like any other muscle group.

So having established the need to train the abdominals full range, with weight, low reps and as unstable as possible – what do we do now I hear you cry. Fear not, provided here by clicking on this link, Alex will share some valuable tips to strengthen, tighten, and properly perform some key exercises. Be sure to perform the exercises slowly and correctly and perform each routine twice a week. Enjoy!

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If your workouts aren’t managing to melt off that extra bulge around the middle, you may want to take a second look at what’s on your plate.

Our bodies are  finely tuned machines when it comes to disposing of toxins and waste through the skin (sweat it out!), liver, kidneys and lungs. Studies show that chemical toxins in our food – especially pesticides, preservatives, artifical color and flavors – can overload our metabolic systems and cause a sort of ‘break down.’ Excess waste is often stored in the liver (causing mid-section belly bulge – aha!) While it’s a great idea to implement a detox cleanse every once in a while, why wait until it’s too late? By using preventative maintenance, you can clean up your mealtime act. Catch some of these easy-to-follow ideas:

1) Avoid artificial sweeteners. The temporary calorie savings may cost you in the long run, as the body has a hard time metabolizing artificial sweeteners. Steer clear of diet sodas and foods and opt for natural alternatives, like stevia and agave, which actually help to balance blood sugar.

2) Drink more water. Keep your system flushed and flowing with the clear hydrator. Water flavored with freshly-washed strawberries, cucumber and melon are a great, calorie-free refresher.

3) Brown is down. Limiting your carbohydrate intake is a healthful way to stay balanced, but eliminating them altogether is not recommended. Avoid processed white flour and opt for the darker varieties, richer in nutrients and healthful benefits. Whole wheat tortillas, sprouted grains, whole grain, high-protein pasta (Try Barilla brand in the yellow box) and whole wheat couscous are great choices.

4) Eat Cleaner!  Avoiding pesticides and hormones in your produce, meat and poultry is a great way to ditch the damage. Don’t forget to use Eat Cleaner Food Wash & Wipes to wash away surface toxins along with potentially harmful chemicals and agricultural soils from your foods.

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Terry explains how to harness the horse stance to protect yourself from knee injury and to optimize your endurance training. Safety in fitness and proper form are what Shorter emphasizes in the R.I.P.P.E.D. fitness format.

Click on the link and check it out: Terry’s Fitness Tip of the Week

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R.I.P.P.E.D. and Eat Cleaner shared a passion for safer eating, and why the time is ripe to EAT CLEANER. 

Eat Cleaner presented their story to their peers, the media and experts in the business world. 

Now, they’ve been selected as a FINALIST….1 of only 12 companies out of 1,00 vying for the national title of Newpreneur of the Year and a business grant of $50,000.  For this woman, minority owned business, this will go a looong way.

Help us shape the future of food, one better bite at a time. 

VOTE TODAY.  http://www.inc.com/newpreneur/vote.html

 Please accept this reminder to vote until November 6^th and help us take EAT CLEANER to the finals in San Francisco.

 Pass this on to everyone you know and join the Clean Plate Club.  On behalf of the Eat Cleaner team, let’s show ‘em what we got! 

One more day to vote!!!!!