Erin Macdonld – Clean Eating Academy: A Whole-Life Guide to Lasting Weight Loss

In just 9 weeks, understand how clean food, fitness and lifestyle come together to create the most successful plan for healthy, lasting weight loss. Join weight-loss experts and Clean Eating’s Advisory Board dietitians Erin Macdonald and Tiffani Bachus as they lead you, step-by-step, through a complete holistic program to finally lose weight safely and effectively and transform simple tactics into day-to-day habits that will keep you fit, lean and eating clean for life.

Let weight-loss pros Erin Macdonald and Tiffani Bachus show you how to lose weight for good with a complete and whole-life approach to radiant health that transcends calorie counting, deprivation and starvation and focuses instead on mindful eating, proper sleep, how to balance each meal and transform your body into a fat-burning machine. Plus, learn how to dine out healthily and add exercise to the mix to fast track weight loss. Finally understand where cravings come from and how to quash them, stop emotional eating for good and become more mindful than ever about what you’re eating and when. Each course lesson will help you form lifelong, daily habits that will keep the weight off and stave off disease for your happiest and healthiest life ever!

This interactive course includes videos, webinars, recipes, slideshows, quizzes, hands-on assignments and a printable, take-anywhere manual that will lead you through your 9-week journey to weight loss – ensuring each lesson resonates deeply to form daily habits, resulting in lifelong weight loss and thriving good health.

Curriculum:

In this 9-week course, you’ll discover everything you need to know for healthy and lasting weight loss, including:

AN INTRO TO WEIGHT LOSS

• The CE weight-loss philosophy: What makes this program different than other weight-loss courses?
• It’s not about counting calories. Focus on macros, real food, a balanced plate and meal timing, not starvation or deprivation.
• Learn and understand what a balanced diet is and how to focus on food as fuel and healing.

MEASUREMENTS, BEFORE PHOTOS & BETTER CHOICES

THE HEALTH IMPLICATIONS OF BEING OVERWEIGHT

• Diseases and conditions that stem from excess weight.
• Using food and exercise as medicine and tools for better health.

FOOD JOURNALING

• When to write in it, what to track and why. Plus, how to use it to make significant weight changes.

GOAL SETTING

• Focus on size rather than a number on the scale. Learn how to measure success.
• Gauging improvements in energy and sleep quality.
• Learn what motivates you, and how to build a weight-loss vision board.

INTRODUCTION TO NUTRITION

• Digestion: Where food gets digested and absorbed.
• Gut health: The microbiome, or gut bacteria, and its relationship to weight.
• Carbs, protein, fats: What they are, why you need them and how much you need.
• Calories: What is a calorie? How should you view and use them?
• Water: The importance of hydration for weight, health and energy.
• Micronutrients: What vitamins and minerals do and why they’re important. Plus, the role of antioxidants and phytonutrients.
• Supplements: Which supplements help digestion, inflammation, energy and weight loss?

COOKING & MEAL PLANNING

• What a balanced, clean-eating plate looks like.
• Combine protein, carbs and fat at each meal/snack for balanced energy, blood sugar level and weight loss and management.
• Serving size vs. portion size: A look at your macro ranges to determine how many macros you need at each meal/snack.
• Why it’s important to cook: The biggest and latest studies on cooking and weight.
• Kitchen tools for healthy cooking.
• Smart substitutions and additions to make an existing recipe healthier.
• How to plan a day’s worth of meals.
• How to cook larger batches to use throughout the week or freeze for later use.
• Choosing seasonal and local foods.
• Organic vs. conventional: List of the Dirty Dozen and Clean 15.
• GMO foods: Soy, corn, wheat.
• Food labels: How to read them without getting confused (serving size, sugar, protein, fiber); identify ingredients and chemicals in foods; clean vs. not-clean ingredients.
• Hidden forms of sugar.
• Introduction to new foods, such as grains, veggies, miso and kefir.

FITNESS

• Moving the body; where to find exercise.
• Discover your starting point and identify any injuries.
• The various types of exercise and which are right for you: Strength training, body weight, resistance bands, free weights, machines, core training, Pilates, yoga, online workout programs.
• Ways to stay motivated to exercise.
• How to develop your personalized exercise plan.
• How to deal with plateaus and move past them.
• The importance of pre-workout meal.

SLEEP & MINDFULNESS

• The sleep-weight connection.
• How to improve sleep habits.
• How to combat cravings.
• Emotional eating vs. physical eating.
• What mindful eating is, and how to become more mindful when you eat.

LIFE AFTER THE 9 WEEKS ARE OVER

• What to do when your weight loss stalls.
• What to do when you lose motivation.
• Using your food journal to get back on track.
• Why plateaus happen and how they can be a good thing.

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