How to use this Report

This report is designed to be fun and easy to read!

everything - just focus on what interests you most.
side of every page.

Dont feel like you have look at

There are Hotlinks on the right hand

At any time, you can click there and easily jump to the next section.

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

Credits
Apart from all the excellent authors referenced in this report I would like to thank my sister Alison
who, based on her extensive knowledge and experience working in the field, helped me create this
incredibly valuable and highly needed resource for people wanting to eat healthy and get lean.

Images
All trademarks and images to our knowledge have been used within the appropriate guidelines.
For more information please contact: [email protected]

Copyright Information
2010 Belinda Benn
ISBN 978-0-473-16948-0
2

Contents
What Makes Us Overeat?

Our Toxic Food Environment

Our Individual Eating Behavior

How to Start Eating to Get Lean

Practical Everyday Tips for Lean Eating

o How to manage your environment
o How to manage yourself

How the Get Lean Program

Can Help You

My Top 10 Strategies

What do I receive in the

Get Lean Program?
Four Part Manual
o
o
o
o
o

What is the Get Lean Program?

How to Make it Work for You
90 day 3 phase Fat Burning Nutrition Plan
Nutrition Intuition and Diary System
Food and Recipe Guide

Think Lean Get Lean Audio Program

A Personal Message From Belinda

Thank you for taking the time to read this report!
We all lead very different lives, with family, jobs and
personal commitments, and our own individual challenges.
Maybe you have children, a stressful work life, regular travel
or personal and living issues that make eating healthy
difficult. If so, then this report contains something for you!
Feel free to pick and choose what you think may work. Try it
out and see that a few small changes can achieve big results.

Whatever walk of life you are from,

whether you are 16 or 60, male or female

and no matter where you live in the world
there is a lot of exciting information
here to help you eat to get lean!

About Me
I am a 46 year old
international fitness model and
sports and health writer. I love
surfing, boxing and weight
training. I grew up in Adelaide,
Australia and have dual nationality (Australian and New
Zealand). Currently I live in

Thank you and healthy eating,

Thank you and healthy eating,

Panam, Central America.

Get Lean Program:
www.getleanprogram.com
Personal Website:
www.belindabenn.com
You Tube Channel:

www.youtube.com/belindabenn

ps. please let me know how you enjoyed the report by

Facebook Fan Page:

completing this short 5 minute survey:

Get Lean Program Fan Page

http://www.surveymonkey.com/s/QW58JV7
Email:
[email protected]
4

What makes us Overeat?

Hotlinks

id you ever stop to really think about why we over

eat? Why is food so tempting? Why is it a struggle to

reach our ideal weight? Whether you are a Mum trying to

lose weight, a man fighting belly fat, a physique competitor
or fitness model food poses the same problem to all of us
we eat foods we know we shouldnt and we eat more than

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

we want to! Why?

People are often unaware of the

amount of food they have eaten or
of the environmental influences on
their eating

From Eating as an Automatic

Behavior1

Its easy to think that eating healthy and losing weight is all
about sacrifice and discipline. But I found that successful
weight loss begins with understanding how two very
important things affect our food choices: our Food
Environment and our own Individual Eating Behavior.

1 Cohen DA, Farley TA, Eating as an Automatic Behavior, Preventing Chronic Disease, Vol. 5, No. 1,

January 2008. As of February 2008:

http://www.cdc.gov/pcd/issues/2008/jan/07_0046.htm

Our Toxic Food Environment

What makes me Overeat?

Hotlinks

How is food
sold to me?
Packaging
Labeling

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

Problem:

our food environment

is toxic to healthy
eating and weight loss.

YOU
When I became
more aware of my
food environment, it
was a lot easier to
make the right
choices.

Where do I eat my
food & how is it
presented?
Social Eating
Portion Distortion

What foods do I
tend to overeat
& why?
Feel Good Foods
Fun Foods
Easy to Eat Foods

Our Toxic Food Environment

What makes me Overeat?

We already know that television, magazines, supermarkets

and even packaging and labeling are designed to sell us more
food - but we need to become more aware.

The frequency of which we see foods and the prominence of

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

them around us has a big impact. Without us realizing we are

being primed by food advertising. It affects our food
choices, our perception of how hungry we are, it makes our
mouth water and ultimately, how often and how much we eat.

Think about the TV commercials during cooking shows.

Beware! We are watching delicious food being cooked and
now we are being sold it. Remember, the more prominent a
food is the better it sells. For example, in supermarkets
increasing the shelf space of an unpopular food can increase
sales by 40%!

The more prominent

a food is, the better it
sells; we buy more
and we eat more!

The Smart Choices Scandal

In August 2009, major U.S. food manufacturers (including
Kellogg, Kraft, General Mills, Sun-Maid, General Mills and
Unilever) implemented the Smart Choices nutrition labeling
Program, the green check mark and logo on foods to
promote them as healthy. But within just 2 months the
program was suspended because the FDA found evidence that
it was very misleading to consumers.

2 J. B. Wilkinson, J. Barry Mason and Christie H. Paksoy Assessing the Impact of Short-Term
Supermarket Strategy Variables Journal of Marketing Research, Vol. 19, No. 1 (Feb., 1982), pp. 72-86
Published by: American Marketing Association:
http://www.jstor.org/stable/3151532

Our Toxic Food Environment

What makes us Overeat?

The FDA found that there were

Smart Choice products that
contained almost 50% sugar.3

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

For example, Kellogg gave its Froot Loops which has 41%
processed white sugar the Smart Choice tick of approval.
Open your eyes! Food packaging is about selling you food by
making it appear healthy. Just read this example list of
labels:
Krafts Sensible Solution program has been applied to
several high-fat cheeses, salty hot dogs, and Nabisco
Strawberry Newtons.
Kellogg uses a misleading Best to You banner which
advertises that the product contains iron and energy
while overlooking excessive sugar content.
The dairy industry allows a 3-A-Day symbol on its
products regardless of fat content.

Just because a
box says Smart
Choice or some
other misnomer it
doesnt mean its
healthy!

The American Heart Associations heart check does

not consider trans fats or refined sugars.
Unilevers Eat Smart allows its extremely salty products
to use this label.

Packaging standards are

developed by the food
companies themselves
to create clever
marketing campaigns.

3 Lauren Evans, After criticism, food industry abandons Smart Choices Program Corporations and
Health Watch
http://www.corporationsandhealth.org/Smart_Choices.php

Our Toxic Food Environment

What makes me Overeat?

Ingredients List Scam

If a food contains more sugar than any other ingredient,
government regulations dictate it must be listed first on the
label. But unethical food manufacturers hide the amount of
sugar by listing its different sources separately (corn syrup,

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

high-fructose corn syrup, fruit juice concentrate, maltose,

dextrose, sucrose, honey, and maple syrup) so they are
pushed further down the list making the food look healthy.
Most processed breakfast cereals have a combination of sugar,
brown sugar, fructose, high-fructose corn syrup, honey, and
molasses which are sneakily listed as innocuous separate

The more added

ingredients a processed
food has, the less I
want to eat it. When it
comes to eating lean,
a little bit of skepticism
goes a long way!

ingredients. Check the FDA website and see what 120 million
dollars in lobbying does for food labeling.4
How to Understand and Use the Nutrition Facts Label
FDA Consumer Guide (click to view)

Deceptive Diet Foods: Synthetic

Sweeteners
Just because something is packaged as a diet food
doesnt mean its healthy.

Effects of Synthetic Sweeteners:

Increased appetite
Increased desire for sweet foods
Decrease in fat metabolism
Increased risk of Metabolic Syndrome and Type 2 diabetes.

4 Food Industry Lobbying in the US; http://www.opensecrets.org/industries/alphalist.php

Our Toxic Food Environment

What makes us Overeat?

When we consume synthetically sweetened food or beverages

the body thinks its about to get a calorie hit. Our appetite
increases and because its a diet product we feel like its OK
to have more which in the long run leads to gaining weight.5
Synthetic sweeteners can slow down fat metabolism and
sabotage our weight loss. Research also shows that daily
consumption of diet soda makes us at higher risk of
developing metabolic syndrome and Type 2 diabetes.6 So
choose unprocessed foods and use Stevia or another natural
low-calorie sweetener instead.

Deceptive Diet Foods: Low Fat Labels

Research shows that that if a food is marked as lowfat people tend to overeat it.

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

Most of food advertising

is about selling
processed foods that are
convenient, calorie dense,
low-nutrient and
chemically enhanced.

In a study presented in the Journal of Marketing Research:7

Labeling snacks as low fat increases food intake during
a single consumption occasion by up to 50%.
Most people thought that low-fat snacks were 20-25
percent lower in calories (confusing low-fat with
low-calorie - in fact low-fat snacks tend to be about
15% less calories).
Overweight people would eat an average of 90 more
calories when given a low-fat alternative to the real
thing.
The result is that low-fat food labels can encourage over
eating by distorting our perception of the appropriate
serving size and decreasing our guilt of eating more
than we need to.
5 Mark A. Hyman, MD, Systems Biology: The Gut-Brain-Fat Cell Connection and Obesity. Alternative

Therapies in Health and Medicine. (Altern Ther Health Med. 2006; 12(1):10-16.); http://www.ultrawellnesscenter.com/downloads/Biology-of-Obesity.pdf
6 Jennifer A. Nettleton, PHD, Pamela L. Lutsey, PHD, Youfa Wang, MD, PHD, Joo A. Lima, PHD,
Erin D. Michos, MD, David R. Jacobs, Jr., PHD, Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA)* American Diabetes
Association; http://care.diabetesjournals.org/content/32/4/688.full#ref-5
7 Brian Wansink and Pierre Chandon, Can Low-Fat Nutrition Labels Lead to Obesity? Journal of
Marketing Research, Volume 43, Number 4, November 2006 http://www.marketingpower.com/AboutAMA/Pages/AMA%20Publications/AMA%20Journals/Journal%20of%20Marketing%20Research/TOCs/
SUM_2006.4/Can_Low_Fat_Labels.aspx

Be skeptical of
packaging and labels.
Start eating lean by
including more
unrefined and
unprocessed foods in
your diet.

10

Where do I eat my food and how is it presented?

What makes me Overeat?
How your meal environment
stimulates you to eat more:8
Sharing Meals: we eat more because we are influenced
by those around us.

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

Distractions: things like watching TV during meals can

increase how much we eat.
Disinhibition: when our inhibitions are decreased we eat
more (alcohol, low restaurant lighting, relaxing music,

Become aware of what

is going on when you
are eating!

entertainment).
Portion Distortion: eating out portion sizes are 2 to 5
times larger than the recommended standard size.
Without realizing we often consume more than we planned

to. Many times people under-estimate how much they have

eaten just because they were not paying attention!

In one study, unknowing diners were served

tomato soup in bowls that were refilled
through concealed tubing that ran through
the table and into the bottom of the bowls.
People eating from these bottomless bowls
consumed 76% more soup than those eating
from normal bowls, but estimated that they
ate only 4.8 calories more.9

Using your fullness

feeling as a guide isnt
always accurate.

8 Brian Wansink, PhD; Koert Van Ittersum, PhD, Portion Size Me: Downsizing Our Consumption Norms
http://www.mindlesseating.org/lastsupper/pdf/portion_size_me_JADA_2007.pdf
9 Wansink B. Environmental factors that increase the food intake and consumption volume of unknowing consumers. Annu Rev Nutr 2004;24:455-79.
http://www.ama-med.org.ar/obesidad/Factores_ambientales.pdf

11

What foods do I tend to overeat and why?

What makes me Overeat?

Scientists have found that there are three types of foods

that people tend to overeat:

Feel Good Foods

Fun Foods
Easy to Eat Foods

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

The Feel Good Dopamine Food

Response
Food high in sugar, salt and fat triggers the reward system of
our brain and releases the neurotransmitter dopamine, a
chemical that motivates our behavior and makes us want to
eat more. Research shows that just seeing tempting food
triggers dopamine production and makes us feel hungry.
Many foods are chemically engineered to be high in sugar,
salt and fat so they stimulate our appetite to make us buy
and eat more.10

Some scientists such as Dr. Nora Volkow,

Director of National Institute on Drug Abuse, suggest that for

some people food is extremely stimulating and leads to
chronic overeating or food addiction.11

Be aware of foods high

in sugar, salt and fat;
these Feel Good
foods are bad for our
health and encourage
overeating.

10 David A. Kessler, The End of Overeating: Taking Control of the Insatiable American
Appetite (Rodale Press, 2009).
11 Department of Health and Human Services and the Entertainment Industries Council, Spotlight on
Food Addiction;
http://www.eiconline.org/resources/publications/z_spotlighton/food.pdf
.

12

What foods do I tend to overeat and why?

What makes me Overeat?

Fun Foods: Variety stimulates

consumption
Variety in food texture, color and flavor (sugar, salt and fat)
makes us eat more.12 Just think M&Ms, crunchy savory or

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

sweet foods with dipping sauce, chocolate covered pretzels

and the Snickers Bar (the perfect combination of sugar, salt
and fat that dissolves while we chew allowing the caramel to
swish the peanut pieces together so all deliciously disappears
down our throat without much effort at all! Watch out for
fun foods, those irresistible hyper-tasty snacks that disappear
before we know it!

Easy to Eat Low Effort Foods

The less effort it takes to get food and the easier it is to eat
means we will eat more. Simple things like having

Beware of pleasure
foods they often lead
to overeating and
leave us feeling
unsatisfied.

chocolate conveniently on your desk or eliminating the need

to chew so much affects how much we eat. For example, a
chicken breast is tenderized by a machine with hundreds of
needles then liquid is added (a solution of up to 25 percent
water, hydrolyzed soy protein, salt, and sodium phosphate) so
it is softer, easier to chew, swallow and ultimately eat. Some
people are even calling these adult baby foods! By
eliminating the need to chew we can eat faster and consume
more calories.10

12 Cohen DA, Farley TA, Eating as an Automatic Behavior, Preventing Chronic Disease, Vol. 5,

No. 1, January 2008. As of February 2008:

http://www.cdc.gov/pcd/issues/2008/jan/07_0046.htm

13

Our Environment & Our Individual Eating Behavior

What makes me Overeat?

Hotlinks

How do you respond to food?

What is your food lifestyle?
What are your eating habits?
Why?

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

Your Childhood Eating Habits

Think about the foods you ate as a child. What were your
favorite foods? Even today those memories can be a powerful
force unconsciously influencing our eating preferences.
Why? Because those feel good dopamine induced memories
stay with us for a lifetime.13 For some of us - just the sight of a
piece of chocolate cake, the smell of fresh bread or watching
someone eat icecream can over take our good intentions.
We know we shouldnt overeat but we do it anyway. New
research shows that its not just about lack of willpower but
the influence of past feel good memories that influence
overeating.

Become more aware

of the foods that
trigger your
overeating.

Automated Eating
When foods are visible and available, when they are served as
larger portions, when its easy to eat, fun food, when we are
sharing meals with others, when its convenient and delicious
its easy to slip into automated eating. We lose track of
how much we are eating and before we know it we have
consumed way more than we intended.12

Dont be an automatic
eater be conscious
of your food
environment and your
individual eating
behavior.

Most often these

are pre-cooked and pre-packaged foods.

13 Gene-Jack Wang , Nora D Volkow , Joanna S Fowler , The role of dopamine in motivation for food in

humans: implications for obesity. Expert Opinion on Therapeutic Targets, October 2002, Vol. 6, No. 5,
Pages 601-609 , DOI 10.1517/14728222.6.5.601;
http://informahealthcare.com/doi/abs/10.1517/14728222.6.5.601

14

How to Start Eating to Get Lean

Practical Everyday Tips for Lean Eating
Become more aware of how your food environment is
influencing you and how your own individual eating
behavior functions. Its a lot easier to lose weight when you
understand what is going on.
Be more sensitive to advertising and notice what foods grab

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

your attention ask yourself why? Dont trust food labels;

if it is pre-packaged, processed or pre-prepared then the odds
are its not good! Re-visit your kitchen and look at sugar,
salt and fat content. Think about the foods and situations
that trigger overeating. Once that you know it is your brain
that is being stimulated to eat (and not your stomach), you
can start to do something about it!

Personally, I stopped watching cooking shows, I didnt buy

foods that I knew I couldnt resist, I tried not to food shop
alone and used smaller fresh food grocery stores if I could. I
started eating whole, unprocessed foods 5 days a week and
then relaxing on the weekend while I re-learned how to
enjoy pleasure foods without overeating. Keep reading for my
practical everyday tips for lean eating.

15

How to Manage Your Environment

How to Start Eating to Get Lean
Watch out for advertising:
Switch-off to food advertising, dont pay attention.
Be skeptical of food packaging claims.

What to do in the supermarket:

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

Have a grocery list and stick to it.

Try to shop with another person if you can.
Limit processed and ready-to-eat foods.
Check your shopping trolley before you check out
if it has food in it that you know you shouldnt be
buying, take it out.

How to organize things at home:

Make tempting foods less visible: wrap them in foil, store
them at the back of the refrigerator and cupboard.
Collect tasty, healthy recipes and write the ingredients on
your shopping list.
Build up a good supply of healthy foods and keep
them at the front of your refrigerator and cupboards.

When eating out:

Try to eat slowly.
Pay attention to what you are eating, dont get
distracted.
Order the smaller portion.
Dont take food home.
Share a serve with someone else.
Have a coffee or tea instead of dessert.

16

How to Manage Yourself

How to Start Eating to Get Lean
Plan when and what you will eat:
List all the foods and situations that trigger overeating.
Dont buy or eat these foods and try to avoid those
situations.
Decide how much to eat prior to the meal instead of

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

during it.
Dont eat automatically: dont get distracted by TV,
conversation or entertainment - notice what you are
eating and how much.
Practice portion control: eat less than you normally
do and then see how you feel one to two hours later.
The right amount of food should keep your hunger (not
hungry) away for three to four hours.
Never eat from the package always transfer the food to
a bowl or plate so you can see how much you are eating.

Manage your food cravings:

If you are offered something you know you overeat, say
no!

Yes it takes time and

organization to plan
your meals but I found
it really paid off big
time by helping me have
healthy foods in the
house and recipes ready
to go

Talk through your food cravings: learn to post-pone

eating when you have a craving. Say things to
yourself like: this food will only satisfy me
temporarily; I know I will regret eating this; I will achieve
my weight goal if I dont eat this.
Drink water
Do something else, go for a walk, keep your mind
occupied.
Give yourself a healthy treat.

17

How the Get Lean Program can Help You

The Get Lean Program can help you change your food
environment and your eating behavior so that you can
lose weight and keep it off. Having a guide to follow while
you are making changes and building new habits will
dramatically increase your chances of success.12
Learn how to manage your food environment and your

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

eating behavior to dramatically increase your chances

of success.

Manage Your Food Environment and Your

Eating Behavior
You will learn how to replace your old reward driven eating
- by new hunger driven eating. When something triggers
your desire to overeat you will have an alternative plan!

My Get Lean Program

will help organize your
life to think and eat
LEAN. That is half the
battle already won!

Rigid versus Flexible Control of Eating

Rigid control uses stringent calorie-counting, strict rules for
food avoidance and an all or nothing approach. Flexible
control uses gradual changes, planning ahead, portion sizes,

conscious eating, guidelines not rules.

Learn to avoid the

triggers; the foods
and situations that
cause you to overeat.

It has been proven Flexible Control

of eating has a much higher chance
of success. The Get Lean Program
is based on this system.14

14 David J. Mela, Determinants of Food Choice: Relationships with Obesity and Weight Control.

Obesity Research (2001) 9, s249S255; doi: 10.1038/oby.2001.127

http://www.nature.com/oby/journal/v9/n11s/pdf/oby2001127a.pdf

18

How the Get Lean Program can Help You

How long does it take?
Research shows it can take anywhere from 3 weeks to 3
months to successfully establish new neural pathways new
patterns of thinking that make eating healthy a habit and
allow you to eat pleasure foods while staying in control.

Three Phase Fat Burning Nutrition Plan

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

The Get Lean Program is based on a 3 phase fat burning

nutrition plan. It is flexible to your lifestyle and has a variety
of delicious, nutritional, unprocessed foods to stimulate your
metabolism and burn more fat - without feeling tired or
suffering unnecessary deprivation.

PHASE 1

You can build new

habits that will
become automatic,
making healthy, lean
eating a habit that
doesnt feel like a big
effort.

MOMENTUM
Begin the process of stimulating your
metabolism while gradually reducing
your caloric & carbohydrate intake.

PHASE 2
ACCELERATION
Your body adjusts to producing
efficient energy from fewer calories,
resulting in accelerated fat loss.

When you eat right,

you will feel great,
have more energy
and look the way
you want.

PHASE 3
PEAK
Firing on all cylinders your % of body
fat drops faster to achieve your
ideal lean physique.

19

How the Get Lean Program can Help You

Hotlinks

Practical, Everyday Advice

In the program I share my own real life experiences; how I
went about changing my eating habits, what I ate, the fat
burning foods, the time saving recipes, how I organized my
kitchen, how I shopped and all the tips that in retrospect
made things a lot easier and guaranteed my success.

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

Develop Your Nutrition Intuition

We all have our own inner radar, trying to guide us to
nutritious eating, telling us when we are hungry, when, what
and how much to eat. Its just that over time (a long time)
our brain has become so hyper-stimulated from all the
pleasure foods that we lost our way. We can begin to switch
off those old neural pleasure pathways and establish new
ones that will allow us to enjoy food, eat healthy and lose
weight permanently.

Enjoy food while still losing weight

Recognizing the
difference between
the desire to eat, the
enjoyment you get
from food and real
hunger, the secret to
long term healthy
eating and weight
loss.14

Once you have set new patterns you can become more
flexible with your eating. No one said you have to stop
eating the foods you love. Food can be enjoyed and its
normal to look forward to eating! Whats life if you cant look
forward to something? Once you learn how not to let past

habits dictate your everyday eating you wont feel the need
to eat so many pleasure foods.

We are not perfect; dont keep

reviewing your mistakes over
and over again. Learn how
small everyday changes can
make a big difference.

Learn how to enjoy

food without the fear
of overeating..

20

Get Lean Program Top Ten Strategies

How the Get Lean Program can Help You
These are my Top 10 Strategies that
helped me re-program my thinking so I
could Eat to Get Lean!
1. Consistency (Not Perfection): dont set yourself up to
fail before you even start - make step by step, manageable

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

changes.

2. Control Emotional Eating: identify your triggers and

learn to forgive yourself.

3. Exercise in the Fat Burning Zone: feel good through

exercise, not food.

4. Whole and Unprocessed Foods: minimize pre-packed

& pre-prepared foods.

5. Progressive Goals: focus on what you can do today to

improve things, rather than being preoccupied with past
failures.

6. Self-Monitoring: become aware of whats going on in

I lived on a diet of
sugar and fat until I
turned 37! But these
10 secrets for success
worked for me and
they will work for you.
Its not about
deprivation and strict
dieting - this is for
regular everyday people
who want to eat healthy
and get lean!

your brain and develop your Nutrition Intuition.

7. Meal Timing and Nutrient Balance: maximize your

bodys natural fat burning chemistry.

8. Low Glycemic Index: maintain a constant blood sugar

level to reduce cravings.

9. Treat Meals: eat your pleasure foods without the fear of

overeating.

10. Manage Food Not Calories: control the foods you eat
rather than micro-managing the calories.
21

What do I receive in the Get Lean Program?

Part 1: What is the Get Lean program?
Find out how I discovered the Get Lean Program and what
lean really means. Read about the 3 Metabolic Phases
and how they will work for you to accelerate fat burning.

Part 2: How to make it work for you.

Program yourself for success with my simple and straight

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

forward guidelines. Covers everything from how to get

organized and stay focused, what to do and what to watch
out for, treat meals, supplements, goal setting, rewarding
yourself.

Part 3: 90 Day 3 Phase Fat Burning

Nutrition Plan and Diary System

I give you heaps of

my personal tips that
worked for me in the
real world to making
eating lean easy

Step by step 90 day nutrition and meal plan guide with

everything laid out for you.
Nutrition Intuition and Diary System
Includes my personal diary system and selfmonitoring section to help develop your Nutrition
Intuition. Learn to listen to your body & increase selfawareness of how it responds to diet, stress, exercise &
sleep to optimize the leaning out process.

Part 4: Food and Recipe Guide

Over fifty delicious, easy and adaptable Get Lean Recipes.
Includes added extra bonus on substitution, portion
control and low glycemic food guide.

The Get Lean Program

is your guide to
achieving a lean,
healthy body.

22

What do I receive in the Get Lean Program?

Hotlinks

Think Lean Get Lean Audio Program

I have recorded an audio program to help you achieve
success on the Get Lean Program. Positive self-talk reenforces new habits to speed up the leaning out process. If
we focus our attention on the right things we can create new
neural pathways (healthy habits), that help us lose weight
while still enjoying food. Listen and learn how I changed my

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

thinking to help me get lean.

Whats in the Audio Program?

Part 1: Your Thinking; why we
need to re-program our thoughts.

I want to help you

change your thinking,
so you can transform
your body

Part 2: Your Emotions; learning

to accept the real person you are
on the inside.

Part 3: Your Body; how to think

and get lean.

Positive self-talk will reinforce

your new eating habits and
speed up the leaning out
process.

23

Final Words and Thank You!

Thank you for taking the time to read this report. Now that
you understand all the reasons behind overeating I hope you
feel motivated and empowered to make some positive
changes! The Get Lean Program will help you start the
change you want to make so please visit my website
www.getleanprogram.com for more information about how
you can start today.

Hotlinks

Smart Choice Scandal

Deceptive Diet Foods
Feel Good Dopamine Response
Your Childhood Eating Habits
Everyday Tips for Lean Eating
Your Get Lean Program
Get Lean Program Contents
www.getleanprogram.com

Visit the Get Lean Program website

Important Notice
Please feel free to give away and distribute this report
without my permission (all content must remain original and
un-edited). If you have any friends, family or co-workers
who would benefit, please forward this report to them. If
you have a website, newsletter, blog, forum, you can offer it
to your visitors. If you would like more information
on how we can promote the Get Lean Program together
please contact me: [email protected]

Click here to go the online feedback form now!

Or copy and paste this URL into your browser:

Please pass on my
report to your
family and friends. It
can make a
difference, especially
to help them support
your decision to eat
healthy

http://www.surveymonkey.com/s/QW58JV7

Thank you for reading my online reportplease give me some feedback by doing
my 2 minute, 5 questions anonymous
survey!
24

REFERENCES
1 Cohen DA, Farley TA, Eating as an Automatic Behavior, Preventing Chronic Disease, Vol. 5, No. 1, January 2008. As of February
2008:
http://www.cdc.gov/pcd/issues/2008/jan/07_0046.htm
2 J. B. Wilkinson, J. Barry Mason and Christie H. Paksoy Assessing the Impact of Short-Term Supermarket Strategy Variables
Journal of Marketing Research, Vol. 19, No. 1 (Feb., 1982), pp. 72-86 Published by: American Marketing Association:
http://www.jstor.org/stable/3151532
3 Lauren Evans, After criticism, food industry abandons Smart Choices Program Corporations and Health Watch
http://www.corporationsandhealth.org/Smart_Choices.php
4 Food Industry Lobbying in the US; http://www.opensecrets.org/industries/alphalist.php
5 Mark A. Hyman, MD, Systems Biology: The Gut-Brain-Fat Cell Connection and Obesity. Alternative Therapies in Health and
Medicine. (Altern Ther Health Med. 2006; 12(1):10-16.);
http://www.ultrawellnesscenter.com/downloads/Biology-of-Obesity.pdf
6 Jennifer A. Nettleton, PHD, Pamela L. Lutsey, PHD, Youfa Wang, MD, PHD, Joo A. Lima, PHD, Erin D. Michos, MD, David R.
Jacobs, Jr., PHD, Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of
Atherosclerosis (MESA)* American Diabetes Association;
http://care.diabetesjournals.org/content/32/4/688.full#ref-5
7 Brian Wansink and Pierre Chandon, Can Low-Fat Nutrition Labels Lead to Obesity? Journal of Marketing Research, Volume
43, Number 4, November 2006
http://www.marketingpower.com/AboutAMA/Pages/AMA%20Publications/AMA%20Journals/Journal%20of%20Marketing%20Research/TOCs/SUM_2006.4/Can_Low_Fat_Labels.aspx
8 Brian Wansink, PhD; Koert Van Ittersum, PhD, Portion Size Me: Downsizing Our Consumption Norms
http://www.mindlesseating.org/lastsupper/pdf/portion_size_me_JADA_2007.pdf
9 Wansink B. Environmental factors that increase the food intake and consumption volume of unknowing consumers. Annu Rev
Nutr 2004;24:455-79.
http://www.ama-med.org.ar/obesidad/Factores_ambientales.pdf
10 David A. Kessler, The End of Overeating: Taking Control of the Insatiable American
Appetite (Rodale Press, 2009).
11 Department of Health and Human Services and the Entertainment Industries Council, Spotlight on Food Addiction;
http://www.eiconline.org/resources/publications/z_spotlighton/food.pdf
12 Cohen DA, Farley TA, Eating as an Automatic Behavior, Preventing Chronic Disease, Vol. 5, No. 1, January 2008. As of
February 2008:
http://www.cdc.gov/pcd/issues/2008/jan/07_0046.htm
13 Gene-Jack Wang , Nora D Volkow , Joanna S Fowler , The role of dopamine in motivation for food in humans: implications for
obesity. Expert Opinion on
Therapeutic Targets, October 2002, Vol. 6, No. 5, Pages 601-609 , DOI 10.1517/14728222.6.5.601;
http://informahealthcare.com/doi/abs/10.1517/14728222.6.5.601
14 David J. Mela, Determinants of Food Choice: Relationships with Obesity and Weight Control. Obesity Research (2001) 9,
s249S255; doi: 10.1038/oby.2001.127
http://www.nature.com/oby/journal/v9/n11s/pdf/oby2001127a.pdf

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