Clean Food Diet: The 21-Day Clean Eating Guide to Lose Weight, Reduce Inflammation, Boost Energy and Look Better Naked

By Melodee Meyer

Clean Food Diet provides the guidelines for eating clean and includes 21 days of meal plans, recipes and shopping lists to help you get started on your journey to greater health and wellness.

Unfortunately, too many people are eating food-like products that are highly processed, genetically modified, and jacked full of harmful chemicals while the statistics for obesity, heart disease, diabetes and numerous autoimmune disorders soar to all time highs. Coincidence? Hardly.

By cleaning up our diet, we allow the body to heal itself so we can experience our natural weight and abundant health effortlessly. Try the Clean Food Diet and enjoy delicious, real food that will make you feel real good!

• Language: English
• Publisher: Melodee Meyer
• Release date: Jul 9, 2017
• ISBN: 9781370804146

Melodee Meyer

I love books. I love reading them and I love writing them! What an amazing way to learn, share and grow, right? Besides being an Author, I am also a Speaker, Black Belt Instructor and Self Mastery Coach who has taught thousands of folks how to love themselves lean, fit and healthy. I have a radio show, seminars, and mentoring services that empower hungry leaders and passionate entrepreneurs to create the life they want, in a body they love so they can go out and change the world. That's what gets me out of bed in the morning. How about you? What are you passionate about? Let's connect! You can find me @melodeemeyer on Facebook, Instagram, Snapchat, Periscope and LinkedIn. My website is www.MasterMel.com Here's a bio in case you care about such things: Melodee Meyer, aka Master Mel, is an author, speaker, radio host, and mentor, who has taught thousands of folks how to love themselves lean, fit, and healthy. Her Self-Mastery System empowers hungry leaders and passionate entrepreneurs to create the life they want, in a body they love, so they can go out and change the world. Overcoming challenges in her own life, including bullying, bulimia, domestic abuse, and life as a single mom, Master Mel uses her expertise in martial arts, psychology, health, and fitness to work with organizations and individuals who are ready for the next level of mastery in their lives. Melodee is the author of two #1 international bestselling books: Black Belt Power – Inspirational Stories by Extraordinary Martial Artists Clean Food Diet – The 21-Day Clean Eating Guide to Lose Weight, Reduce Inflammation, Boost Energy and Look Better Naked. Melodee received her Master’s Degree in Spiritual Psychology; is a Certified Nutritional Consultant; and is a 5th Dan Black Belt, recently inducted into the Karate Union Hall of Fame. She developed the award-winning fitness program, Kickboxers Ultimate Training (getKUT.com); is the creator of Clean KUT Nutrition (Whey Clean Protein supplement available at CleanKUT.com); and the founder of Self-Mastery Bootcamp. Melodee loves to cook, eat, and take pictures of food. (Yes, it’s an obsession.) She also loves to livestream, write, teach, and play at Martial Arts Family Fitness, a center she owns with her family in Santa Barbara, California.www.kickboxers.com To book Melodee Meyer to speak at your next event, or to get more information about the Clean Food Diet, or the Self-Mastery System, visit MasterMel.com.

Book preview

Clean Food Diet

Title

Copyright

Acknowledgements

Foreword

Introduction

My Big Why

3 Good Reasons to Eat Clean

1. A Healthy Gut

2. Balanced Hormones

3. Stabilized Blood Sugar

Another Diet, Really?

What Is Clean Food?

Real Food vs Pretend Food

Food’s Natural State

It’s All In Your Mind

3 Ways To Do 21 Days

Preparing for Success

Meal Planning

Clean Food Lists

The Plan

Clean Food Diet 21 Day Guide

Getting Started

Troubleshooting

After 21 Days

The Real Deal

BONUS CHAPTER: Mythbusting 101

About Melodee Meyer

Guide

Cover

toc

Title

CLEAN FOOD DIET

The 21-Day Clean Eating Guide

To Lost Weight,

Reduce Inflammation,

Boost Energy and

Look Better Naked

by:

Melodee Meyer

Copyright

Published by

Master Mel Productions

122 E. Gutierrez Street

Santa Barbara, CA 93101

Copyright © 2017 Melodee Meyer

All rights reserved. No part of this book may be reproduced or transmitted in any form or by in any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the written permission of the Publisher, except where permitted by law.

Manufactured in the United States of America, or in the United Kingdom when distributed elsewhere.

Cover design by: Melodee Meyer/Vittoria Cutbirth

Photo of Melodee Meyer by: Stephanie Westover

A portion of the proceeds of this book will go to support Heal the Ocean, a non-profit organization committed to ending ocean pollution.

Author’s URL: http://www.MasterMel.com

Ebook:  978-0-9986496-0-3

Ingram Spark Softcover: 978-0-9986496-1-0

Createspace: ISBN-13:978-1548662493 

Createspace: ISBN-10:1548662496 

Smashwords: ISBN 9781370804146

Disclaimer

Clean Food Diet is not intended as medical advice. The reader is advised to consult a physician regarding his or her health, especially for symptoms that may require diagnosis or medical attention. 

Acknowledgements

It takes a village to raise a child . . . and to write a book. This one is no exception.

I am forever grateful to the many teachers in my life who fed me, taught me, and inspired me, in (and out) of the kitchen.

Thanks to my mom who made cooking look easy by whipping up magical meals and delicious Dutch treats for a family of six from seemingly nothing. Thank you, Dad, for showing me how to raise a cow, and then how to barbeque it properly.

It was Chef Anita Krissel, professional culinary consultant and foodie extraordinaire, who generously taught me how to make food the star of the meal by allowing the natural flavors to shine through. Thanks to her, my friends and family think I’m a genius in the kitchen, when all I do is use the best-quality products I can get my hands on, and then season them with freshly ground salt and pepper. True story.

I also want to thank Chef Isa Bourbon for her Zen attitude and amazing recipes, which bring joy and life to all she does. Her delicious food fills the belly and warms the heart.

I am grateful to my husband, Dave Wheaton, who loves to be in the kitchen and kept me from starving . . . as I wrote about food.

Thanks to my editor, Hilary Klein, who not only tested my grammar but some of the recipes as well. Torrie Cutbirth is a saint for putting up with me and pulling everything together for this manuscript on a crazy deadline. And thanks to the rest of my team, Amanda Arcuri, Rachael Bourke, Christian Sierra, and Austin Curtis, for all your love and support.

And last but not least, I want to thank all of the KUT students over the years who took the challenge to transform their bodies and their lives by exercising and following a Clean Food Diet. I am so proud of you and humbled to hear your success stories and be a part of your journey to greater health and abundance. You make it all worthwhile!

Foreword

By Dr. Anne Marie Fine

As I was growing up, I nearly died several times from severe asthma and spent a lot of time in the emergency rooms of hospitals. In my twenties, the discovery by an integrative doctor of my extensive food allergies transformed my life by pinpointing the many foods that were making me chronically ill.

Chronic disease, by definition, is an incurable disease with significant negative impact on the quality of life. It’s also on the rise. According to the Centers for Disease Control, 78% of Americans over the age of 55 have 1 chronic disease, 47% have 2 or more, and 19% suffer from 3 or more. Furthermore, autoimmune diseases now affect nearly 50 million Americans, predominantly women. And more than two-thirds of Americans are overweight or obese. 

How did we get to this point? 

My own experience with chronic disease has shown me that the biggest culprits that have led us into poor health and obesity are the processed foods that comprise most of our diets.

At first I was quite depressed to think that I had to eliminate my allergenic foods—all the good tasting ones like wheat, eggs, and dairy. I thought I would be living on rice crackers for the rest of my life. It didn’t occur to me that there was a tasty world of fresh, non-processed food out there. But when I began to eat a lot of vegetables, fruits, non-gluten grains, and fish, my health improved. I was able to get off all prescription drugs, and my energy skyrocketed. Best of all, my asthma vanished!

Melodee Meyer overcame her own obstacles to healing by switching to a diet that includes only clean foods, a diet that focuses exclusively on whole and natural foods and steers clear of processed foods. Her approach to eating, masterful in its simplicity, has proven to be a key strategy in preventing and reversing chronic and autoimmune diseases, losing weight, and gaining energy.

We now know that many of today’s medical problems can be reversed with lifestyle changes. As an integrative doctor I recommend the Clean Food Diet to my patients as a part of a health restoration that begins in the gut. Because most of our immune system resides in the gut, a poor diet wreaks havoc on it, resulting in many of the chronic diseases and health problems of today.

Furthermore, the constant hunger and cravings we are seeing stem from the fact that our bodies are literally crying out for nutrients as we fill up on processed foods full of sugar, artificial flavorings, and additives—ingredients our bodies neither recognize nor need, and which cannot sustain good health.

Melodee’s clear, concise, accessible book provides guidance on what constitutes a clean diet, why it will work, and how to assemble fresh ingredients into tasty, doable menus and meal plans. The Clean Food Diet provides an abundance of nutrients and fiber in a form that the human body recognizes and can use, the way we ate before fast food franchises and factory food.

Instead of an exclusionary diet prohibiting entire food groups and resulting in feelings of deprivation and sacrifice, the Clean Food Diet focuses on delicious, generous, satisfying meals of quality wholesome fruits and vegetables, along with healthy fats and meats that are organic, free range, and free from the antibiotics and medicines often given to commercially-raised, confined animals. You will also be getting all the vitamins, minerals, micronutrients, and phytochemicals that food contains before processing destroys them. 

The Clean Food Diet will educate and inform you on how to overcome your own health challenges and become your best self. Don’t settle for anything less. Excess weight, stomach aches, poor digestion, joint pain, fatigue, and illness are not your birthright. Abundant energy and robust health will facilitate your ability to live your dreams. I highly recommend that you follow this guide and its 21-day plan to lose weight, gain energy, reduce inflammation—and look great naked.

Congratulations Melodee on your brilliant and elegant contribution to Clean Eating!

Dr. Anne Marie Fine

In addition to her private practice, Dr. Fine is a highly respected researcher, bestselling author, and sought-after international speaker. With a lifelong commitment to unlocking the secrets and science of aging beautifully, she is also the Founder and CEO of Fine Natural Products, dedicated to formulating non-toxic anti-aging beauty products . 

www.DrAnneMarieFine.com

Introduction

It is health that is real wealth and not pieces of gold and silver.

― Mahatma Gandhi

This is a short book. Eating clean food is simple, so let’s keep it that way. I assume that you are reading this book because you want to look better and feel better, and you don’t have a lot of time to waste talking about it.

If you like to get to the point, cut to the chase, and drop to the bottom line, then this is the book for you. However, you can’t just read about it—you’ve got to do it! Results come from consistently taking action and this is your opportunity to upgrade your health . . . regardless of where you are starting from.

In service of moving quickly, this is a What book, and not so much of a Why book. We are going to go over WHAT the Clean Food Diet is, rather than go into a lot of the reasons WHY this is the best way to eat your way healthy. I am