Master the art of
ten Taskercising™
routines. Exercise
while you
clean!
Take action now!
No more excuses.
There is a plan and
a way to become
the strongest,
sexiest you!
Get rid of
excess baby
weight with
baby steps!
THE ULTIMATE AT-HOME WORKOUT
THE cLEANmomma™ TRAINING DVD & BOOKLET
GET LEAN
WHILE YOU cLEAN
Make the best with what ya got,
but get off your tush and DO IT!
Carolyn Barnes a.k.a. cLEANmomma™
has designed a unique work out program
tailored to the mommy. Whether you are at
home with your kids, or spend the day at
the office, we all have dishes to wash and
clothes to fold. Why not maximize your
time and get a tight tush while you do it?
TASKERSIZE!™
THE cLEANmomma™ PROGRAM… FROM THE EXPERTS
Fitness expert, Dr. Geoffrey Lecovin, and nutritional expert, Stephanie Lecovin, share
their knowledge by helping me put together this on-line booklet.
Geoffrey M. Lecovin, M.S., DC, N.D., LAc., CSCS
Dr. Lecovin is a chiropractor, naturopathic physician, and acupuncturist. He graduated
from LACC in 1990, earned a masters degree in nutrition from the University of
Bridgeport in 1992 and then went on to complete the naturopathic and acupuncture
programs at Bastyr University in 1994. He holds additional certifications in exercise
from the National Strength and Conditioning Association (NSCA- CSCS) and National
Academy of Sports Medicine (NASM- CES and PES).
As a naturopathic physician, Dr. Lecovin provides primary care and naturopathic
specialty care utilizing natural therapeutics (e.g. diet, physical medicine, exercise
and nutritional supplements). Dr. Lecovin specializes in treating musculoskeletal pain
and sports injuries. He integrates trigger point acupuncture, soft tissue release, joint
manipulation, corrective exercise and therapeutic nutrition. Dr. Lecovin practices
in Bellevue, Washington at Evergreen Integrative Medicine and can be reached at
(425) 646-4747 or www.eimed.com
Stephanie Lecovin MS, RD
Stephanie is a Certified Nutritionist and Registered Dietitian. She combines her
knowledge of clinical nutrition with her experience and passion for food and cooking.
Stephanie educates her clients on developing healthy eating habits and empowers
them with tools and resources for achieving optimal wellness.
www.nutritionhousecalls.com/aboutme.html
The opinions expressed by experts such at Geoffrey Lecovin and Stephanie Lecovin are strictly theirs and not necessarily
shared by the other authors of this DVD and booklet. Please approach any training and diet regimen with the assistance
of qualified, professional assistance such as a doctor or certified nutritionist.
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THE cLEANmomma™ TRAINING DVD & BOOKLET
GETTING STARTED
Now that you have watched the DVD, (if you haven’t do it!), I suggest you follow these
guidelines to get maximum results.
Listen to your body. Consult your doctor before starting any new exercise routine. If you
experience pain with any of the exercises, stop and see a doctor immediately.
THE cLEAN ROUTINE™
There are two ways you can approach this program:
1) Use my check list of exercises and record what you do throughout your day. This
added activity will help to strengthen and tone your body.
OR
2) You can do the routine as a high intensity “boot camp” cleaning workout. This is a
45-minute routine that will have you elevating your heart rate, burning calories and
losing fat.
According to Dr. Geoff Lecovin you should do short bursts of high-intensity activity
followed by a period of active rest (interval training) to make your workout more
effective for fat burning. He suggests doing this type of exercise three times a week:
interval training on Monday, Wednesday, Friday and walking on Tuesday, Thursday
and Saturday. Walking is another excellent activity that burns fat. While many people
spend hours exercising at moderate intensities on cardio equipment at the gym, the are
actually burning more carbohydrates than fat. Eventually they may crave and eat the
calories back as carbohydrates based on the way conventional aerobic activity affects
hormones such as insulin and cortisol.
HIGH INTENSITY “BOOT CAMP” CLEANING WORKOUT
For each exercise, perform three sets of 12-15 repetitions
Listen to your body. If you experience pain with any of the exercises, then consult your
doctor.
When performing the cardiovascular part of the workout, there are several important
points to remember:
1) You will need to build a cardiovascular base if you don’t have one. This means
starting with lower intensity rather than performing intervals. As you become better
conditioned, you will be able to increase your intensity. This is known as stage
training.
2) You can measure your heart rate with a monitor or as you become more in touch
with your body, use what is referred to as RPE (rate of perceived exertion), your self
perception of how hard you are working.
3) The fat loss from this type of exercise comes from what is referred to as EPOC
(exercise post oxygen consumption). While lower-moderate steady state aerobic
activity typically burns more calories, the interval training in this workout ends up
burning more fat, which is the bottom line for improving both your figure as well as
reducing risk factors such as diabetes, heart disease and certain forms of cancer
that are related to being overweight.
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THE cLEANmomma™ TRAINING DVD & BOOKLET
THE cLEANmomma RAG DRAG™ IS YOUR MAIN CARDIO MOVE: You can multi-task
while cleaning your floors with this move or you can also use it for one minute intervals
of short bursts of high intensity between repetitions of the cleaning exercises. The
other option for your cardio is to do the cLEAN Momma Rag Drag™ at the end of your
cleaning work out for 10-12 minutes. Then cool down and stretch.
OTHER OPTIONS TO ELEVATE YOUR HEART RATE BEFORE GOING INTO YOUR REPS:
Jumping jacks for 1 minute, or for less of a challenge, march in place for 1 minute.
4
*
5 MINUTES, THE WARM UP/PICK UP – Start with a brisk walk gradually
increases in speed as you mover through out the house putting your stuff away,
and clearing off your counter tops and floors. Putting laundry away, or returning
the highlighter found in the pantry, also counts. Bonus if you have stairs.
*
1 MINUTE OF HIGH INTENSITY – cLEAN Momma Rag Drag, optional cardio:
jumping jacks, or marching in place.
*
3 SETS OF 12-15 ON EACH SIDE IF IT REQUIRES – mix and match your leg
kicks to the side, leg kicks back, plies, and squats. Do this with your task that
fits.
*
1 MINUTE – cLEAN Momma Rag Drag, optional cardio: jumping jacks, or
marching in place.
*
3 SETS OF 12-15 ON EACH SIDE IF IT REQUIRES – mix and match your leg
kicks to the side, leg kicks back, plies, and squats. Do this with your task that
fits.
*
1 MINUTE – cLEAN Momma Rag Drag, optional cardio: jumping jacks, or
marching in place.
*
3 SETS OF 10-15 ON EACH SIDE IF IT REQUIRES – mix and match your leg
kicks to the side, leg kicks back, plies, and squats. Do this with your task that
fits.
*
1 MINUTE – cLEAN Momma Rag Drag, optional cardio: jumping jacks, or
marching in place.
*
1 SET OF EACH, DO 12-15 – counter top crunches, time presses.
*
1 MINUTE – cLEAN Momma Rag Drag, optional cardio: jumping jacks, or
marching in place.
*
1 SET 12-15 WAX ON WAX OFF – Do 10 -15 circles 10-15 side to side each on
each arm. Do this while you do your task of cleaning your tables, counter tops.
*
1 SET OF 12-15 ON EACH ARM – Detergent Dumbells (working your triceps/
biceps)
*
1 SET OF EACH, DO 12-15 – counter top crunches, time presses.
*
1 MINUTE – cLEAN Momma Rag Drag, optional cardio: jumping jacks, or
marching in place.
*
2-3 SETS OF 10-15 RELOCATING LUNGES – while vacuuming or moving from
one room to another with laundry or random stuff to put away.
*
1 SET OF EACH, DO 10-15 – counter top crunches, time presses.
*
2-3 SETS OF CALF RAISES – with whatever task.
*
5 MINUTES, SWEEPING – move your core side-to-side for great abs workout.
*
3 MINUTES cLEAN MOMMA RAG DRAG™ FLOORS – at your high intensity to
finish cleaning them.
*
5 MINUTES - COOL DOWN AND STRETCH!
THE cLEANmomma™ TRAINING DVD & BOOKLET
TEN TIPS FOR WEIGHT LOSS AND OPTIMUM HEALTH
by Geoff Lecovin M.S., DC, N.D., LAc., CSCS
1) EAT A WHOLE FOODS DIET – foods that are closer to their natural form are more
nutrient dense and do not have chemicals/additives that can be toxic and affect
metabolism
2) IDENTIFY POTENTIAL FOOD ALLERGIES/SENSITIVITIES – we can be sensitive or
allergic to some of the foods we eat. This can slow down metabolism as well as
cause water retention
3) EAT SMALL FREQUENT MEALS – eating every 2 hours helps keep blood sugar
levels stable. Unstable blood sugar can affect insulin sensitivity, resulting in fat
storage
4) GO PRIMAL – eating mostly vegetables, with some fruit, nuts and a little meat (red,
poultry, pork, fish) is a healthy way to boost your metabolism and keep insulin
levels stable
5) GREEN/BLACK TEA – contains polyphenols and caffeine which provide numerous
health benefits including immune function, weight loss, reducing cholesterol and
helping with heart disease
6) SLEEP/RECOVERY – good sleep hygiene helps with stress levels as well as
hormones responsible for regulating eating (leptin and ghrelin)
7) STRESS MANAGEMENT – 15 minutes a day of meditation can help balance your
nervous system and affect stress hormones (cortisol). Elevated cortisol can slow
metabolism and increase sugar cravings, blood sugar and fat storage
8) LIFT WEIGHTS – weight lifting increases testosterone, growth hormone and insulin
growth factor which will increase lean body mass and metabolism
9) INTERVAL TRAIN – high intensity short bursts of activity e.g. sprint, stairs, and biking
can increase exercise post oxygen consumption (EPOC) leading to increased fat
burning for up to 72 hours (much more efficient than conventional aerobics
10)STAY COOL – moderate exposure to cold e.g. dressing with less clothes, can
potentially promote weight loss by increasing metabolism in order to raise your
temperature
There are numerous weight loss supplements available, while these can be beneficial,
ultimately following these top ten tips will be most rewarding.
If you have been trying to lose weight and have been diligent about your diet, exercise
and sleep, there may be a medical condition affecting your results. Consulting a medical
doctor or naturopathic physician can often identify potential obstacles to optimum
weight loss and health.
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THE cLEANmomma™ TRAINING DVD & BOOKLET
cLEAN MOMMA WORKOUT DIARY™
CARDIO
cLEAN Momma Rag Drag / or other choice
Set One Time
Quantity Set Two Time
Quantity Set Three Time
Quantity
cLEAN Momma Rag Drag™
Jumping Jacks
Marching in Place
Other
*Suggested time 10-15 minutes throughout work out or do 2-3 sets 0f 10-15
STRENGTH
Set One Time
Quantity Set Two Time
Quantity Set Three Time
pliés
squats
leg lifts to front
leg lifts to back
relocating lungges
calf raises
upper body (arms tummy/
core strengthening
wax on wax off circles
wax on wax off side to side
time presses
counter top kick outs
cool down stretches
*Suggested time 10-15 minutes throughout work out or do 2-3 sets 0f 10-15
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THE cLEANmomma™ TRAINING DVD & BOOKLET
Quantity
THE cLEAN DIET™
I hate the word “diet.” It makes me want to rebel, cheat and hide in my room, lock the
door and bust out with a jug of milk and a bag of Oreo® cookies. I have been on many
of the typical diets… Jenny Craig®, Weight Watchers®, etc… and while they may work
great for a bunch of folks out there, they didn’t for me. Why? Because they involved
short-term thinking. I came to that realization after my second child, Jack, was born
and my favorite pair of black hot momma pants wouldn’t pull up past my thighs (you
know, the saddlebag part.) That got my attention… so I started to pay attention. Here’s
what I found.
I found I was eating because:
- I wasn’t just hungry, I was famished;
- I was sometimes bored at the playground (think goldfish crackers);
- I was mindlessly snacking in front of the TV at night;
- I “deserved a reward” for enduring my kids all day; and
- After dinner, I needed something sweet!
Over the years, my long-time friend (and a registered dietitian), Stephanie Lecovin,
witnessed many of my bad habits and kindly offered her advice. I took it with a grain of
salt, until I realized that she might be worth listening to. It was hard to admit to myself
that I needed to create new habits.
Once I dialed into a new mind-set about food, I began to look at my choices differently.
It took me some time, but eventually I began to see it in a way that Stephanie put it.
“Eat real food and be aware that you’re eating it,” she said. When I expressed how I
could never live without pizza, chocolate or chips, she replied, “Then have pizza, but
make it good pizza and sit down to enjoy it! Have chocolate, but make it good quality,
dark chocolate (which is actually good for you!). There are tons of healthier chips out
there. Make sure you can recognize all of the ingredients in them as food, and be
conscious when you eat them (not distracted, as you are in front of the TV).”
I thought about this and finally came to the conclusion that not only is she right, but
this is very do-able!
Stephanie also encouraged me to eat frequently (between meals) since I would feel
utterly depleted by the time mealtime rolled around. When I started incorporating healthy
snacks into my routine, it stopped me from crashing. I discovered that snacking before
I crashed enabled me to make healthier choices rather than make decisions that may
have tasted good in the moment (e.g., McDonald’s® cheeseburger with extra pickles,
hold the onions), but felt awful afterward (both in terms of guilt and in my tummy).
She encouraged me to keep little snack bags of high-powered foods. I now keep them
in my purse, car or in easy-to-reach places in my fridge. For me, being a mom, it’s all
about convenience.
The long and short is, after ignoring Stephanie’s words of nutritional wisdom for years,
I finally woke up and am proud to say that I will never need to go on another diet again!
I can eat anything I want, because what I want has shifted. It shifted because I chose
to shift.
As a result:
- My body got much leaner;
- My energy increased;
- I now feel more satisfied by food and less hungry;
- I learned how to make smart choices with food; and
- I am able to teach my kids about the importance of eating well!
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THE cLEANmomma™ TRAINING DVD & BOOKLET
The changes we’re talking about here are meant to last for the rest of your life, so
don’t pressure yourself into getting there today. If you put a lot of pressure on yourself
and “cheat”, then you’ll feel guilty, which will likely lead to you comforting yourself
with food (or a similar cycle). I suggest you take your time and set out to learn bit by
bit, creating new eating habits along the way. Don’t do it to lose weight. Trust me, the
weight will come off naturally! If you do it in baby steps, the weight will stay off!
HERE ARE SOME CHANGES THAT IMPACTED ME (AND MY BODY) THE MOST:
KEEPING A FOOD JOURNAL: I paid attention to my food intake and kept a journal
for a month. That’s a smack of reality for you! By doing this I was able to see how
inconsistent I was with my food intake. One day I would stuff my face while another
day I would basically deplete my body of energy by not eating enough. Not good!
EATING A VARIETY OF FOODS: This is coming from the gal who grew up eating a
peanut butter and jelly sandwich every day for lunch! I learned that there are more
antioxidants in blueberries than in Smucker’s® jelly. Change it up a bit!
EATING SMALLER PORTIONS: Just because my mother’s meatballs and spaghetti is
by far the best tasting meal on this planet, I don’t need to eat 3 lbs. of it. That’s what
leftovers are for… duh!
DRINKING MORE WATER! Coming from the gal who HATED water… this one was
tough. That being said, I finally came to the conclusion that I was dehydrated most
of the day. A diet soda and coffee will do that to ya. By the way, did you know that
the aspartame in diet cola breaks down into formaldehyde in the body? You might as
well drink out of the jar in chemistry class (be sure to remove the dead frog first)! The
bottom line with water is it keeps you hydrated while flushing out toxins. I suggest
adding lemon juice and ice and tricking yourself into a lame version of lemonade. I
actually like it now!
DRINKING GREEN TEA: This was easy and it actually is yummy. Not only does this
have a ton of health benefits, including helping with weight loss and boosting your
immune system, but it also has caffeine (mother’s little helper!).
LOADING UP ON VEGGIES! I keep them very handy and accessible for a quick grab.
EATING LEAN PROTEINS: I make a bunch of hard boiled eggs and keep them in the
fridge. Pre-made, cut-up grilled chicken strips are also an easy way to fuel your body
quickly!
These are the things that have worked for me. Now I’d like to share Stephanie’s
expertise with you! Below, Stephanie offers some great tips for choosing healthier
foods, along with specific meal and snack ideas and ingredients to avoid.
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THE cLEANmomma™ TRAINING DVD & BOOKLET
Stephanie Lecovin, MS, RD
Let me start by saying there’s not one right way to eat. We all have different bodies,
different metabolisms and genetics, and different food preferences.
That said, I do have a few suggestions that I think apply to everyone, especially you
moms out there:
EAT FOOD. I know this might sound ridiculous, but let’s face it… most Americans are
filling their bodies with food products that are made to resemble food, but are far from
the real deal. If a food does not have a label, it is most likely real food (an apple or yam,
for example). If a food does have a label and either (a) you can’t picture the ingredients
growing, (b) you can’t pronounce those ingredients, or (c) it takes you a good part of
the day to read those ingredients, then in all likelihood, that product is not based on
whole foods. The best example I can think of is diet soda. Come on, now.
ENJOY YOUR FOOD! If you’re going to eat ice cream, eat the real deal and enjoy it! You
can’t truly enjoy eating if you’re ridden with guilt, so knock it off. You also can’t truly
enjoy eating if you’re distracted, so turn off the TV or turn away from your computer
and give some thanks for the food you’re putting in your mouth.
EAT WHAT AND HOW YOU’D LIKE YOUR CHILDREN TO EAT. A strange thing often
happens with moms. I see a lot of them who insist on feeding their kids mostly (or
entirely) organic food – some of which they cook themselves – while not feeding
themselves half as well (or skipping meals altogether). Well, surprise, folks! Your child
is extremely likely to MODEL your eating behavior (and dad’s). So, if you want your kids
to eat well, you should lead by example! This includes taking time to sit down with your
children, eating with them, listening to them, and making the table a happy, nourishing
place to spend time together.
INGREDIENTS TO AVOID
Here are some of the ingredients to avoid if you’re reading labels. If you see these
words on a label, read no further. Just don’t eat it!
HIGH FRUCTOSE CORN SYRUP: it’s not that a small amount of this is so bad for you,
it’s that it’s found in so many food products, very few of which I’ve found to be healthy
overall!
PARTIALLY HYDROGENATED OILS (ALSO CALLED “TRANS FAT”): without a doubt
the most harmful kind of fat you can eat. It’s used by food manufacturers to add a
creamy texture to baked goods (or for deep frying) and to extend shelf life, all the while
contributing to heart disease and obesity.
ARTIFICIAL DYES (E.G. RED 3, YELLOW 6, BLUE 2): these dyes are linked to cancer.
Seeing them on an ingredient label is a clue that the food product is unhealthy.
PRESERVATIVES SUCH AS SODIUM NITRITE: also linked to cancer, especially in
children and pregnant women. Find nitrite-free hot dogs and lunch meat whenever
possible!
Before we move on to what foods are healthy, I’d like to echo Carolyn’s remarks on the
importance of keeping a food journal, even if just for a few days or a week. It can help
you to see with greater clarity not only what you’re eating, but when you’re eating (or
not eating), and what food patterns drive your food choices.
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THE cLEANmomma™ TRAINING DVD & BOOKLET
Be sure to use the cLEAN Momma Food Journal™ provided below, or record your
intake (with the time) on a scrap of paper or on your computer/PDA.
If you eat 5-6 times a day, you’re more likely to keep your blood sugar stable, your
hormones level and your cravings under control. Eat your meals every five to six hours
and have a snack after 2 to 3 hours (note: snacks are not your kids’ leftover Goldfish
crackers!). Snacks are meant to keep you from making unhealthy eating choices due
to hunger.
SAMPLE SCHEDULE:
Breakfast: 7:00am
Snack: 10:00am
Lunch: 12:30pm
Snack: 3:00pm
Dinner: 6:00pm
Optional snack: 8:00pm
BREAKFAST OPTIONS
EGG OMELET WITH VEGGIES (mushrooms, peppers, onions, spinach, etc.) and a side
of fruit (preferably berries) or a slice of whole grain toast (at least 3 grams of fiber/slice)
with a little butter or margarine.
TWO HARD-BOILED EGGS with a dash of salt and pepper; slice of string cheese and
½ cup of berries.
OATMEAL WITH NUTS (almonds, walnuts, pecans, etc.), ground flaxseed and berries.
Add maple syrup or honey, if desired.
CORN TORTILLAS (not chips) WITH EGGS, salsa and avocado (add beans, if desired).
SMOOTHIE you can really get creative with this breakfast! Start with milk (cow’s milk,
almond milk, soy, rice, etc.), add fruit (banana, berries, whatever is in season), ground
flaxseed and either plain yogurt (lowfat or whole milk) or protein powder (whey protein
is the best… find the kind without any sweeteners or artificial anything). If your smoothie
needs sweetening, add some honey. You can also add a small handful of spinach to
your smoothie. It sounds gross, but you can hardly taste it. If you don’t mind the green
color, it’s an easy way to sneak in some extra nutrients!
OPEN-FACED BREAKFAST SANDWICH one slice of whole grain bread with fried or
scrambled eggs and turkey bacon plus a piece of fresh fruit.
SNACKS
- Piece of fruit and string cheese or small handful (about 12) almonds
- ½ cup of cottage cheese with ½ cup of fresh fruit (preferably berries)
- Hard-boiled egg and carrot sticks, celery or snap peas
- Celery with peanut butter or almond butter
- Carrots/celery/peppers/jicama with hummus or guacamole
- Deli turkey (nitrate-free) or smoked salmon on whole grain crackers
- Edamame
- Trail mix with almonds, cashews, walnuts and dark chocolate chips
- Plain Greek yogurt (with fruit or honey, if desired)
LUNCH AND DINNER
Instead of providing specific meal ideas for lunch and dinner, here are some tools to
enable you to make healthy decisions about food whether you’re cooking for yourself
or eating out.
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THE cLEANmomma™ TRAINING DVD & BOOKLET
1) Use the cLEAN Momma Healthy Plate™ (next page) as a guide for putting meals
together. In this picture, 25% of your plate is protein-based, 25% is starch, and 50%
is full of colorful, non-starchy veggies. Healthy fat is included throughout (in salad
dressing, cooking oil, nuts, avocado, etc.).
2) Use the “Super Salad” reference below as a guide for putting together huge, healthy
salads for lunch or dinner!
3) Eat leftovers for lunch the next day to maximize your time. You can also incorporate
protein from dinner into lunch the next day (e.g., grilled salmon salad).
4) Check out free recipe ideas online: www.eatingwell.com; www.epicurious.com;
www.wholefoodsmarket.com; www.pccnaturalmarkets.com; www.elanaspantry.com
are just a few.
SUPER SALADS
A well-balanced salad will contain at least one food from each of these groups (the
“fun extras” group is optional). Try to make each salad as colorful as you can!
FRESH VEGETABLES
 Lettuces – spinach, mixed greens, romaine, arugula, red/green leaf
 Red & orange veggies – tomato, red pepper, radish, carrot, red cabbage, beet
 Green veggies –cucumber, green pepper, green beans, broccoli, asparagus, snap peas, celery
PROTEIN
 Hard-boiled egg
 Cheese – shredded or cut into cubes
 Canned tuna
 Grilled or baked salmon
 Chicken or turkey
 Beans – kidney, black, garbanzo, pinto, lima, edamame
 Lentils
 Tofu – cut into cubes
FAT
 Oil in salad dressing – extra virgin olive oil makes a great base
 Nuts – walnuts, almonds, pecans, pistachios
 Seeds – pumpkin, sunflower, sesame, ground flaxseed
 Avocado
SALAD DRESSINGS (3 tablespoons oil to 2 tablespoons vinegar or citrus)
 Oil – olive oil (extra virgin, if possible)
 Vinegar – red wine vinegar, balsamic vinegar, rice vinegars
 Citrus – juice from a lime, lemon or orange – just a little squeeze
 Sea salt & pepper
 Herbs – chopped rosemary, basil, dill
 Sugar – use small amount of sugar, honey or pure maple syrup to balance the vinegar
 Other: soy sauce, Dijon mustard, minced ginger, garlic
FUN EXTRAS
 Fruit – strawberries, apples, pears, peaches, cherries, raisins, dried cranberries
 Starchy veggies – corn, peas, potatoes
 Herbs – basil, parsley, cilantro… whatever you enjoy!
© 2009 cLEAN Momma Productions LLC. cLEAN Momma, Taskersize, cLEAN routine, cLEAN diet, cLEAN mindset, the
Rag Drag and their respective logos are trademarks of LEAN momma productions LLC. All rights reserved. Unauthorized
copying or distributing is strictly prohibited.
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THE cLEANmomma™ TRAINING DVD & BOOKLET
cLEAN MOMMA HEALTHY PLATE™
•
•
•
•
•
•
•
•
•
•
 Brown rice
 Corn
 Oats
 Peas
 Potatoes
 Pumpkin
 Squash
 Sweet potatoes
 Whole grains
 Yams
•
•
•
•
•
Broccoli
Cabbage
Carrots
Green beans
Green leafy veggies
(spinach, kale, chard, etc.)
• Peppers
• Tomatoes
STARCH
NON-STARCHY
VEGGIES
PROTEIN
•
•
•
•
+ healthy fats, including:
• avocado
• nuts & seeds
• olive oil & other cold-pressed
vegetable oils
12
•
•
•
•
•
•
Beans & lentils
Beef (grass-fed is best)
Chicken (w/o skin)
Dairy (cheese, cottage
cheese, yogurt, milk)
Eggs
Fish
Nuts & nut butters
Soybeans (tempeh, tofu,
edamame)
Turkey (w/o skin)
Whole grains
THE cLEANmomma™ TRAINING DVD & BOOKLET
cLEANmomma™ FOOD JOURNAL
Time
Food & Fluids
Why you
chose this
How you felt
after (physically and/or
emotionally)
Bowel/ Activities
Urine
5 AM
6 AM
7 AM
8 AM
9 AM
10 AM
11 AM
12 PM
1 PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
8 PM
9 PM
Other
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THE cLEANmomma™ TRAINING DVD & BOOKLET