30 Day Clean Eating Challenge Week 1

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Rachel Maser. Clean Food Crush. 30 Day Clean Eating Challenge. Week 1 ... Rachel started posting her recipes for her friends on social media, and they.

Rachel Maser

Clean Food Crush 30 Day Clean Eating Challenge 
 Week 1 7 Day Sugar Detox Guide All rights reserved. No portion of this book may be reproduced, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of CleanFoodCrush, except for the inclusion of quotations in a media review.

Rachel Maser
 Copyright © 2016 Rachel Maser All rights reserved.

DEDICATION To my 4 children for being my official taste testers, and main source of sweetness.


Week 1 - 7 Day Sugar Detox



Part 1 - Where to Start Guide


Part 2- Week 1 Plans for Women, Men, & Shopping Lists


Part 3 - Meal Schedule and Meal Prep Guide


Part 4 - Week 1 Recipe Suggestions


Part 5 - Week 1 Frequently Asked Questions



Rachel Maser

Rachel Maser, has become the leading go-to for clean, quick, inexpensive, and healthy eating for busy Moms with busy families. Rachel began her own journey in 2013 when some of her fitness friends started asking for her delicious and quick, but clean and healthy recipes. Rachel started posting her recipes for her friends on social media, and they quickly went viral. Rachel now has hundreds of thousands of online followers and just as many friends, who all look to her for her innovative and nutritious FUN food ideas. Rachel has turned her recipes and ideas into multiple cookbooks containing hundreds of quick, easy, and clean recipes. She has created several groups & programs where she personally coaches people to become a little more healthy. Rachel has also authored 30 Days of Clean and Easy Recipes which has been widely recognized as the must have beginner clean food cookbook for busy families across the globe. Rachel is extremely passionate about teaching the concept of real food tasting great and being simple to prepare. Her creations are always about real, whole foods. She enjoys teaching cooking classes, meal prep courses, and in-home cooking parties. She envisions these classes spanning the globe over the next several years. Her TRUE passion lies within pointing others down this path of simplicity ease for homemade food, and then watching their lives evolve and light up! Rachel has seen how real nutrition changes lives, and how it changes families. She knows the need families have to gain access to fun, easy, inexpensive, real food ideas that are doable for the lifestyle of busy women. Rachelʼs most valued role is a busy Mom to 4 kids under the age of 14. CleanFoodCrush (CFC) is Rachelʼs 5th child, one she gives to the world as a gift of Health, Hope, & Love. Rachelʼs Free eCookbook 7 Days of Fun Clean Recipes has been downloaded over 150,000 times by families in all 50 states and many countries around the world. Download it here: http://7days.cleanfoodcrush.com !iv

Week 1 - 7 Day Sugar Detox

Hi there! What you’re about to read may be a little bit shocking. Especially, after everything you just read… I share for that EXACT reason. It’s the complete truth. This is not to embarrass my family, it’s meant to show how far we’ve come. It does not make me a victim to share my story, it helps me rise above it. I have felt a VERY strong push to tell this story to others, because it gives us all the power to realize that CHANGE IS POSSIBLE, and what we tell ourselves TODAY is what really matters - NOT WHERE we were yesterday! MY STORY. My REAL story. Not the shiny, pretty clean food, biceps, healthy kids, “perfect” life story...but, me. When I was 16, I moved out on my own. I grew-up in the very small town of Moab, Utah. It probably surprises you that I smoked cigarettes heavily from the age 16-20. I became involved with drugs. I liked to smoke weed occasionally, but I really preferred crystal meth. For 2 years I lived for it. I loved the high I could get, then I would crash HARD. Losing all energy, and staying in bed for a few days at a time. My health and ambition COMPLETELY sucked. I thought that I was a lost cause. I didn’t know what to do most days. Something inside me said to change, so I did. Nothing big happened. I just realized that it was probably going to kill me.. I stopped using drugs completely. I just made myself stop. When I became pregnant with my first baby at 20, I stopped smoking cigarettes. Just like that. I had always wanted to be a mother, so I told myself to just stop. Throughout my 20’s I gave birth to 4 (beautiful) children, didn’t work-out very often, and became addicted to something else. SUGAR.


Rachel Maser

I loved to bake, and make treats. I felt like CRAP. I just thought, “Well, I’m getting older, this is what happens.” I also thought I was being such a “good” mom by making them enormous amounts of cookies and cupcakes, just about every day. Something happened again...I faced the truth that was inside me all along...I realized that I absolutely knew better. Just like nicotine...the sugar was VERY addictive, but it was still a choice. I was making excuses. I was taking the easy way out every day. The thing is, that it was NOT really that easy! I was not happy with my energy or physical appearance. I was suffering because of my daily choices. So, I changed. Just like that. I began intensively researching health, and fitness. Making better lifestyle choices that felt right & good. This is when my life completely opened up, and became a lot more FUN & meaningful. Those little choices we CAN make each day... they set us free. Does not mean I’m “perfect” about the clean eating now, but my life HAS changed drastically. I understand that everything I put into my body will affect my mood, energy, health, and ultimately my quality of life. It is a choice. A choice we all CAN make. It does not matter where we are from, what we have done in our past, or how far “gone” we think we are. None of that has ever mattered. Just a choice we can make TODAY. It’s never too late. The truth can set us free, and inspire others. Wishing you a lifetime of health & happiness on your own journey,

Rachel !vi

Part 1 - Where to Start Guide - 30 Day Clean Eating Challenge Purpose of our Sugar Detox: Removing sugar from our diet is a great way to lose fat and increase our energy.

Instructions for the 30 Day Clean Eating Challenge 1. Remove sugar and simple carbohydrates from diet. 2. Remove foods from the “avoid” list below, and eat only foods on the “good” list for the 30 days. The first several days, cravings for sugar may be more pronounced. After you get through the first week (5-7 days), sugar cravings will subside greatly. I’ve witnessed this phenomenon with myself & hundreds of people I have helped through our Clean Eating & Sugar Detox plans. The first 4 days are SERIOUSLY HARD! Plan to use all of your will power. The longer we avoid sugar, the easier it gets! I promise! (The only way you will ever know, is to COMMIT to yourself!) This is a temporary cleanse to reduce cravings, once cravings disappear, we add healthy amounts of natural sugar back into the diet. You won’t want to go back because you will have increased energy, less bloat, & your skin will begin looking better! Sugar is what makes us fat, and zaps our precious energy. A recovering “sugar addict” myself, I know how addicting it is. The more sugar we consume, the more we crave. Studies have shown that it can be more difficult to get off of sugar than cocaine. This is why you NEED the support group! Sugar is found in processed bread, fruit juice, dried fruit, tortillas, honey, & many things we do not even realize!

Clean Eating Challenge - Week 1

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How to make the Sugar Detox Phase less painful: Drink more water (I highly recommend drinking 100 ounces of water per day. Personally, I drink 1 Gallon of Distilled Water every single day.) Eat more protein Truly eliminate SIMPLE carbohydrates and sugar Eat more complex carbohydrates Eat more good fats and essential fatty acids Eat more fiber - if you are craving sugar eat Green Vegetables (our bodies LOVE this!)

Clean Eating Challenge - Week 1

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Foods we are focusing on consuming during this Detox (Learning to eat, love & incorporate these for life!) *Choose organic whenever possible • • • • • • • • • • • • • • • • • • • • • • •

All Herbs (fresh, dried, & freeze-dried) All Vegetables, Except white Potatoes Avocado Beans Beets Brown Rice Carrots Coconut Oil Eggs Fish Fresh Lemon and Lime Lentils Nuts Olive Oil Organic Free-Range Chicken Organic Free-Range Turkey Organic Grass-Fed Beef Quinoa Seeds Tomatoes Unsweetened chocolate Wild Caught Salmon Yams/Sweet Potato

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What we are ABSOLUTELY avoiding during our Detox • • • • • • • • • • • • • • • • • • • • • • •

White flours White breads Processed hot dogs, sausages Margarine Refined canola oil Corn oil Soybean oil Peanut oil Vegetable shortening Conventional butter White sugar Cane sugar High fructose corn syrup (HFCS) Corn syrup Fruit syrups Soda Diet soda Fruit juices Cow milk Lattes MSG All Soy products such as soy milk, soy beans, soybean oil Hormone treated, Factory Farmed, Antibiotic Filled Poultry and Dairy

Clean Eating Challenge - Week 1

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Cleansing - What You May Feel During And After A Cleanse It is common to experience different symptoms Our body is cleaning itself from the inside out. Positive Effects during the Cleanse: • • • • • • • •

Less bloating Clearer skin Less craving for sugar Consistent energy More regular bowel movements Elevated mood Lower cholesterol Better sleep

Some people experience no negative symptoms. Possible Negative Effects during the Cleanse (these symptoms will pass after a few days) • • • • • •

Headaches Emotionally sensitive Low energy Diarrhea Irritability Sporadic sleep

Clean Eating Challenge - Week 1

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Let’s Do THIS! It is highly recommended that each participant take body measurements, scale weight & before & after photos. These are for YOUR own viewing & are VERY motivational! Of course, if you feel like sharing in the group, PLEASE DO! We love to cheer you on! SCALE WEIGHT: Always measure on the same day each week, at the same time, immediately upon waking, emptying bladder and no clothing. Please write this number down immediately. HOW TO USE A MEASURING TAPE: We measure the 3 following, with an evenly tensioned tape: Write your measurements down once each week. • WAIST: smallest circumference at natural waistline • HIPS: widest circumference of hip and buttocks • THIGH: widest circumference, below the gluteal fold The BEFORE & AFTER PHOTO: (This one is up to you, but can be VERY motivational!) Stand in a neutral natural stance. A front shot, side shot and rear shot are best. Wear the same swimsuit or clothing items in each picture.

Clean Eating Challenge - Week 1

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Part 2 - Week 1 Plans for Women, Men, & Shopping Lists The first week of Detox is VERY strict.

You will see dramatic results when followed as closely as possible. You may make substitutions per your own preferences, please ask in the group for acceptable substitutions. The goal is to Detox sugar, reduce cravings, & teach a lifelong love for whole foods. My hope is that you will take your experience and apply it for the rest of your life. Weeks 2-4 are a bit more lax - more variety involved! —> Week 2 recipes will be sent during Week 1 of the program.
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