T h e 3 C l e a n E a t i n g P r i n c i p l e s f o r L o o k i n g G r e a t & L o s i n g W e i g h t

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Lawrence Green
5 years ago
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1 T h e 3 C l e a n E a t i n g P r i n c i p l e s f o r L o o k i n g G r e a t & L o s i n g W e i g h t My simple, bite-sized guide to proper nutrition R E N E V O N G U N T E N, N T P C P T

2 1 E A T R E A L F O O D & D R I N K W A T E R W W W. S W I S S N U T R I T I O N E E R. C O M

H O W L O N G D O E S I T T A K E T O S E E R E S U L T S? I often get asked, "René, if I start eating healthier, how fast will I feel better, look better, and lose weight?". My honest answer?

Perseverance and commitment are required. And of course, each and every one of us is unique, so it's impossible to say how fast it will work for you.

3 H O W L O N G D O E S I T T A K E T O S E E R E S U L T S? I often get asked, "René, if I start eating healthier, how fast will I feel better, look better, and lose weight?". My honest answer? Eating healthy focuses on the long-term rebuilding of your health, not fast results. It takes time to restore the normal function of cells, organs and systems. Perseverance and commitment are required. And of course, each and every one of us is unique, so it's impossible to say how fast it will work for you. However, I will tell you what years of learning, struggling, self-experimentation and experience have taught me: it will work, eventually! If you will take and apply these foundational nutritional principles to your daily life, I know that you will start enjoying better health, energy and vibrancy! This will be the first outcome you enjoy. And looking great and losing weight usually follow on its heels! It's just that, a journey and it's different for everyone. Know that I'm here to help you along the way. To your health, René von Gunten, Founder of Swiss Nutritioneer W W W. S W I S S N U T R I T I O N E E R. C O M

REAL FOOD & WATER W H Y ' R E A L F O O D '? The reason we talk about eating real food vs. 'fake' or processed food, is this: you should never underestimate the power of food.

4 REAL FOOD & WATER W H Y ' R E A L F O O D '? The reason we talk about eating real food vs. 'fake' or processed food, is this: you should never underestimate the power of food. Food can either make you healthy or make you sick. It s as simple as that. Real food comes in its natural form: either it was grown in the ground, or it's coming from animal sources. It is typically totally unrefined and unprocessed, and therefore full of nutrients. It is also perishable and seasonal. Real food is vital to us. It has regenerative and replenishing properties, and it makes us feel great! Ultimately, what I m referring to is vegetables, berries, meat, fish, eggs, nuts and seeds, fruit, and a moderate consumption of legumes and roots or tubers such as carrots, beets, yams and sweet potatoes.

5 REAL FOOD & WATER F O O D Q U A L I T Y & P R E P The quality of the food you eat, and how you prepare it, matters. Quality food is nutrient-dense. Nutrient density depends on mineral- and microorganism-rich soil, which is why I highly recommend produce from organic farming methods. Foods in their whole form (loaded with all the natural co-factors) are what promote the renewal, repair, and maintenance of our health. So, how do you eat all this real food? In order to choose the proper preparation method, you must first determine your digestive strength. While some people thrive on food eaten raw, others need to steam or even over-cook their food in the beginning in order to gain the most value from it.

REAL FOOD & WATER V A R I E T Y & S E A S O N A L I T Y Consuming a wide variety of real food ensures obtaining all essential nutrients like water, healthy fats, amino acids, vitamins, minerals and

6 REAL FOOD & WATER V A R I E T Y & S E A S O N A L I T Y Consuming a wide variety of real food ensures obtaining all essential nutrients like water, healthy fats, amino acids, vitamins, minerals and countless other cofactors. It also makes life more exciting! To enjoy a variety of food, think seasonally. Shop at a local farm or farmer s market, or select local, organic produce at the grocery store. While variety is important, you don t need to eat 10 different vegetables at each meal. Keep your meals simple even single ingredient meals are ok.

7 REAL FOOD & WATER D R I N K W A T E R Drinking enough water is not only crucial to your overall health, but an important tool in weight loss. Staying fully hydrated while eating a healthy diet, exercising, and getting enough rest will help you lose weight and keep it off. As a general principle, you should aim to drink approximately 80 ounces (just over 2 litres) of bottled spring water or filtered, fluoride-free tap water. Some tips: have a glass of water within 30 minutes of getting out of bed in the morning (want to take it to the next level? Try lemon water I explain how in my YouTube video). set an alarm on your phone at 10am and 4pm to remind you to drink water throughout the day. drink the majority of water in-between meals. Avoid drinking more than ½ to 1 glass of water while having a meal, as too much water can dilute stomach acid and negatively impact digestion.

REAL FOOD & WATER A V O I D T H E F A K E S T U F F Fake food is bottled, canned, or wrapped in packaging. It is convenient, has a long shelf life, and may be very palatable!

8 REAL FOOD & WATER A V O I D T H E F A K E S T U F F Fake food is bottled, canned, or wrapped in packaging. It is convenient, has a long shelf life, and may be very palatable! It usually requires a food label listing all sorts of hard-to-pronounce ingredients. These are not what our body recognizes as food, and some of these ingredients are even considered harmful. Fake food is dead, denatured (stripped of any living elements it may have had), and has degenerative and depleting properties. In the long run, it s what makes us feel tired, run down and unhappy. It has quite a rap, and rightly so!

9 WHAT TO EAT

10 WHAT TO EAT V E G E T A B L E S Vegetables are a great, readily-available source for the essential vitamins and minerals we need to thrive. On a daily basis, aim to eat low-starch vegetables, selecting organic produce where possible. Fresh is best, but frozen is a great alternative! On the following page, you'll find a list of my top suggestions. While this list is by no means exhaustive, it is meant to inspire you and perhaps even broaden your horizons! Remember: buy seasonal produce, keep it simple, and allow yourself to enjoy the variety of produce available to you locally.

WHAT TO EAT V E G G I E S U G G E S T I O N S Leafy greens: Bright colors: Sea veggies: Herbs & spices: kale* chard lettuce* collard greens* parsley spinach* arugula dandelion greens celery greens

11 WHAT TO EAT V E G G I E S U G G E S T I O N S Leafy greens: Bright colors: Sea veggies: Herbs & spices: kale* chard lettuce* collard greens* parsley spinach* arugula dandelion greens celery greens endive beets carrots red cabbage green, yellow and red peppers* eggplant zucchini rhubarb tomatoes seaweed (dulse, irish moss, nori, kelp, etc.) algae (chlorella, spirulina) Sulfur-rich: edible stalks like celery, asparagus... brassicas like cabbage, broccoli... alliums like onion, garlic... basil cardamom cinnamon celery seed dill fenugreek garlic ginger curry oregano thyme nutmeg and so on... *these foods tend to have the most pesticide residue, so choose organic where possible

12 WHAT TO EAT P R O T E I N Protein delivers one of the most important building blocks for the body. It is also essential for a strong immune system. Let's look at what to eat when it comes to awesome sources of protein: grass-fed beef, bison or buffalo organic, free-range or pastured poultry and eggs whole, raw, organic or cultured dairy products organic or grass-fed lamb or pork wild-caught fish organ meat (like liver, kidney, gizzard, etc.) oysters (or scallops, crab, shrimp) Wondering why these sources are all animal- vs. plant-based? I'm not saying that animal-based protein is better, but it is more complete. Do you remember learning about amino acids, the building blocks of protein? Complete proteins contain all the essential amino acids. Animal sources are complete, whereas plant-based ones are usually missing one or more essential amino acids. If you prefer eating only plant-based foods, you'll need to carefully combine foods to ensure optimal protein synthesis.

13 WHAT TO EAT F A T S Fats are the essential cellular building blocks. They repair and renew cells, and provide clean, long-lasting energy! However, it's important to know the difference between the good fats and the bad fats. The good guys (eat these!): nuts and seeds raw, cold-pressed oils from nuts and seeds (should be stored in dark containers and refrigerated) cold-pressed, extra virgin olive oil fats from healthy, pasture-raised animals such as butter and ghee, tallow, lard, and duck fat coconut oil avocado The bad guys (avoid these!): fully or partially hydrogenated oils and trans fats highly processed vegetable oils like canola, sunflower, safflower and soybean oils

14 WHAT TO EAT C A R B S Starches and carbohydrates certainly have a place in our diets. They are not essential, but can provide us with quick energy and for sports, they can serve as a kind of performance-enhancing drug! For most of us, this looks like eating: 1-2 pieces of fresh, whole fruit (go for low-sugar options, like berries, green apples, pears, grapefruits, etc.) wholesome root vegetables, like parsnips, taro root, winter squash, beets, carrots, butternut squash, rutabaga and so on Occasionally, it's also fine to include (preferably at dinner time): whole, gluten-free grain such as quinoa, rice, millet, amaranth or buckwheat potatoes, organic and non-gmo corn, yams, sweet potatoes legumes like black beans, kidney beans, pinto beans, lentils, green beans and garbanzo beans (chick peas)

15 2 E L I M I N A T E F O O D S C A U S I N G S E N S I T I V I T I E S W W W. S W I S S N U T R I T I O N E E R. C O M

16 FOOD SENSITIVITIES T H E S E V E N C U L P R I T S Are you eating all the right things, but still can't lose weight? One of your favorite foods may be to blame. To help your body get lean and healthy and help you see which foods you're sensitive to I recommend that you avoid these common culprits: gluten (like wheat, rye, spelt, beer, pasta, etc.) all dairy (except for butter and ghee, also known as clarified butter) soy eggs peanuts corn sugar & artificial sweeteners Cut these out of your life for two weeks. After 14 days, re-assess: did that help? Have you lost weight? No more bloating? Got more energy? Do you look and feel younger?

17 FOOD SENSITIVITIES R E - I N T R O D U C I N G F O O D S The foods you eliminated can be re-introduced one-at-a-time, and only one per week. How? I recommend re-introducing the food you want to test on an empty stomach, like at breakfast, and eating only that food at this meal. Then, you can also have it for lunch and dinner, when you can eat it with other foods. Monitor whether you have any reactions for the next 1-2 hours, such as fatigue, digestive issues, blood sugar spike, headache or mood swings, as well as how you look and feel the next morning. Do you see any puffiness in your face, or dark circles under your eyes? Do you feel sluggish? If you do experience any of these reactions, the food needs to be out of your life for at least three months. Then, you can test that food again.

18 3 F I N E - T U N I N G W W W. S W I S S N U T R I T I O N E E R. C O M

FINE-TUNING W H E N, W H A T & H O W M U C H Once things start to work again that is, you're eating well, digesting well, and feeling well you'll need to make further refinements to meet your own

19 FINE-TUNING W H E N, W H A T & H O W M U C H Once things start to work again that is, you're eating well, digesting well, and feeling well you'll need to make further refinements to meet your own personal goal, such as: optimizing your health losing more weight enhancing sports performance Fine-tuning is more complex, as it takes into account your individual needs, and includes: when to eat and just as importantly, when not to eat! what to eat in terms of adjusting your macronutrient ratio (proteins vs. fats vs. carbs) how much to eat over a week This part of the journey often requires expert guidance. The good news? No need to do it alone.

N E X T S T E P S I know what it's like to struggle, fail, and yes, to finally succeed. And I know that succeeding takes hard work. But, it also takes the right kind of work and the right strategies.

20 N E X T S T E P S I know what it's like to struggle, fail, and yes, to finally succeed. And I know that succeeding takes hard work. But, it also takes the right kind of work and the right strategies. You see, I've also seen people give up because they just didn't know what to do anymore after failing over and over and over again. That s why my mission is to use my skills and talent to help you get the body and life you want. I've struggled, failed and succeeded and I know what it takes for you to avoid all the failure and dead-ends, and actually see results. So, what's next? Start by learning why most people fail in the first place. Click below for access to my free 3-part video course. Get FREE access

My One-Day Swiss Solution shows you how it's done in very simple steps.

21 Already taken that? Awesome. Try my One-Day Swiss Solution eating plan for beginners. It's a great place to start learning what to eat. Eat right for one day, and see how it feels! My One-Day Swiss Solution shows you how it's done in very simple steps. At the end of the day, you will have experienced how it feels to eat the right thing at the right time. Don't wait! Get it today. Download for FREE W W W. S W I S S N U T R I T I O N E E R. C O M

2017 by Paleo Leap, LLC. All rights reserved

paleo 101 2017 by Paleo Leap, LLC. All rights reserved The information in this document is provided for your information only and may not be construed as medical advice or instruction. No action or inaction