My Healthy
Lifestyle Plan
A number of
resources were used to create this plan including - “Eat to Live,
“The Conscious Cleanse”, Healthy Habits Meetings with friends
Patti and Renee and various other books.
The Basics
- Eat whole foods that exist in nature
- Eat raw and living foods as much as possible
- Eat when hungry
- Eat foods you like and be flexible
- Keep it simple, and constantly experiment.
UNLIMITED (eat as much as you want):
All raw vegetables (goal: 1 lb. daily)
Cooked green and non-green
nutrient-rich vegetables (goal: 1 lb. daily)
(non-green nutrient-rich
vegetables are eggplant, mushrooms, peppers, onions, tomatoes,
carrots, cauliflower)
Beans, legumes, bean sprouts, or *tofu
(minimum 1 cup daily in total of these)
*Fresh fruit (at least 4 daily).
Spices and Herbs (except salt which can
be used in limited amounts – see details below)
*Consume Vegetables and Fruits in a 3:1 ratio*Beans should be eaten daily; tofu should be eaten less frequently or not at all.
LIMITED
Cooked starchy vegetables OR
whole grains - soaked
(not more
than one serving or 1 cup):
(examples of starchy vegetables
include butternut or acorn squash, winter squash, corn, white potatoes, sweet potato, brown rice,
cooked carrots, water chestnuts, parsnips, rutabagas, turnips,yams, and pumpkins. Whole grains
barley, buckwheat (kasha), millet, oats, quinoa, brown rice, and wild rice; whole grain breads*,
whole grain cereals*)
Raw nuts and seeds - soaked (1 oz. max.
a day)
Avocado (2 oz. max. a day)
Dried fruit (2 Tbsp. max. per day)
Raw honey (up to 1 Tbsp. 1-2
times a week)
Ground flaxseed (1 – 2 Tbsp. a
day)
Animal protein (up to 5 oz. day)
Oils and organic butter (up to 1
Tbsp. a day)
*Sea salt and Bragg's Liquid Aminos
Nut milk (up to 8 oz. a day)
Condiments: a little mustard and lower calorie, unsweetened ketchup is ok
*Avoid breads and cereals as much as possible
*Work on decreasing sea salt and Bragg's until minimal amounts are used)
OFF-LIMITS:
- dairy products
- fruit juice (except lemon and lime juice and small amounts of other juices to make salad dressings)
- sugar and artificial sweeteners
- Drink at least eight 8 oz. glasses of water (64 ounces) a day. This includes 16 oz. Dr. Berg Cranberry Drink. (“The 7 Principles of Fat Burning”)
- Eat at least 1 lb. raw vegetables daily.
- Make eat a conscious act/schedule eating times, and eat only when hungry,
- Eat a
variety of fruits and vegetables - 14 different – during the
course of a week
(I typically eat broccoli and/or green beans almost every evening and there are over 100 different kinds of vegetables and fruits so since vegetables and fruits will be a large portion of my diet I am pushing myself to try all that are available to me. I will try and eat vegetables and fruits from each of the following color groups on a weekly basis – red, purple/blue, orange/yellow, green, white/brown.)
- Eat sitting at the table, not in front of the TV or in the car. God has given me enough time in a day to sit down and have at least 3 meals.
- Have an eating cutoff time - 8:00 pm.
- Make a commitment to exercise regularly! (At least 30 min. cardio or strength training days a week)
- No TV unless I'm doing or have done my exercise.
- Get enough sleep by going to bed by 10:20 pm nightly.
- Eat breakfast every morning by 9:30 am
Feast Days – Day(s) when I will enjoyed food that may not be included as a part of my normal diet. (max. of 1 day a week except on special occasions then max of 2 days a week).
Guidelines:
- Continue to drink designated amount of water and 1 Tbsp
ground flaxseed
- Continue to eat vegetables (goal - 1 lb. of raw vegetables)
- Have at least 2 fresh fruits
- Journal everything I eat.
Thanks Patti for opening your home for our Healthy Habits meeting and all your wisdom. I love your Feast Day idea.
Thanks Renee for the laughter and all the interesting stories you bring to our meetings. Thanks for introducing me to "Eat to Live".
Have fun now while you're on your way
to accomplishing your goals!
Trina
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