In this presentation, I introduce my core 7 'Fit Foody Filosophies' to help you maintain your weight for life. Eat Cleaner, get leaner!

1. I created Eat Cleaner
to help you get off the
gerbil wheel.
Mareya is The Fit Foody – an
entrepreneur, inventor, natural food chef
and food safety expert.
She is a featured chef on ABC’s Recipe
Rehab and appears on San Diego 6
every week for Fit Foody Fridays.

2. Eating Cleaner is a mindset
and a lifestyle choice,
not a diet.
Food feeds your body first,
not just your face.

3. What does full look like?

4. Approach food choices with
the mindset of a ‘fit foody’
Think before you bite and
make every bite count…
by staying dense!

5. Fit Foody Filosophy #1:
Know Your Calories
Knowing how many calories you need to
maintain, lose or gain weight is
essential to avoid packing on pounds.
350 extra calories a day – a bagel with Resources for calorie
tracking:
cream cheese – will add a pound to the
scale in a little over a week. www.myfitnesspal.com
www.mayoclinic.com
Stick to whole, one-ingredient fresh www.webmd.com
foods that let you stay in control of what
you put in your mouth.

6. Fit Foody Filosophy #2:
Produce Takes the Plate
Fresh fruit + veggies are at the core of
eating cleaner and should take half
your plate at every meal, including
snacks.
Pre-wash produce and store in see-
through containers for easy access.
You’ll be less likely to eat the stuff
you’re not supposed to.

7. Fit Foody Filosophy #3:
Break the Sugar Chain
Sugar tells your body to store fat and
disrupts your immune system, which isn’t
good for your waist line or your health.
Replace the refined, white stuff and any
‘diet’, chemical sweeteners with natural RULE OF THUMB:
alternatives; seek out ‘unsweetened’ items. Keep intake to less
than 50g a day, 10 g
per meal
Xylitol, Erythritol, Stevia, Black Strap
Molasses, Maple Syrup, Sucanat, Brown
Rice Syrup, Honey and Natural
Unsweetened Fruit

8. Fit Foody Filosophy #4:
Shake the Salt Out
Sodium is often overlooked on labels, but
excess is considered a key cause of high
blood pressure and hypertension.
Processed meats (bacon, sausage, and RULE OF THUMB:
ham), canned, frozen and fast foods; soy Keep intake to less
than 2300 mg or a
sauce and bouillion are generally high in
teaspoon and a half
sodium. Choose ‘low sodium’ options.
Rinse canned beans and vegetables.
Use salt-free herbs and seasonings.

9. Fit Foody Filosophy #5:
Skim the Saturated Fat
It can wreak havoc on your heart health
and your booty. Saturated fat lives in
meat, dairy and desserts the most.
Rule of thumb:
Non-fat, non-dairy options are a good Limit fat intake to 25% of
choice. Cook with low sodium stocks and total calorie intake and
use pureed beets and apple sauce to 5% of that to saturated
replace fat in baked goods. fat.
Enjoy dark chocolate with 70% or more
pure unsweetened cocoa.

10. Fit Foody Filosophy #6:
Get Down with Brown
Replace the bleached versions of rice,
bread, tortillas, bagels and pasta with
sprouted, whole grain breads and
tortillas. Spelt, rice flour and quinoa Rule of thumb:
are good gluten-free options.
One serving = ½ a bagel,
Pumpernickel and whole grain and tortilla or 1 slice of bread
to avoid carbing out.
breads are considered ‘low glycemic
index.’

11. Fit Foody Filosophy #7:
Join the Hydration Nation
Pure spring water is key to flushing the
system and regulating body function.
Rule of thumb:
Divide body weight in half and drink that
much in oz. each day. (e.g. 120 pounds, Drink warm tea with food
drink 60 oz, or about 8 eight-oz glasses) to encourage digestion,
Fill water bottles and keep handy. and cold water to speed
metabolism between
meals.
Most leafy greens and fruit are high in
water content, too. Avoid ‘energy’ drinks
loaded with sugar and chemicals.

12. TO DO LIST:
1) Temptation out
Clean out your fridge and pantry
to make way for the good stuff.
Take a thorough look through your
kitchen. If its processed,
bleached, contains anything
hydrogenated or artificial,
excessive sodium or sugar, it's
outta’ there.

13. TO DO LIST:
2) Stock Up
Stock up on fresh, seasonal produce
first, lean protein second and
complex carbohydates third.
Get yourself a water filter or pitcher
and always keep it full.
Stock up on reusable storage
containers.

14. TO DO LIST:
3) Write it down
Track your food and drink intake,
including how much, when and
what in an online tracker or on
your smartphone for the next 5
days, through the weekend.
Be honest!!

15. FINALLY…
4) Put these 7 Fit Foody Filosophies into
practice to make them a habit
-Confirm calorie intake
-Make produce half the plate
-Reduce sugar to less than 50 g/day
-Reduce sodium to less than 2300 mg/day
-Limit fat to 25% of total calories and saturated fat to 5% or less of total fat
-Transition to ‘brown’ grains, pasta and rice; control servings
-Drink half body weight in ounces of water/day; warm tea with food

16. Want more support?
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