Day 1 - 7: From this point on have a salad everyday.
- try eating the salad before your main meal. Then later have it as part of your main dish.
- we are not removing foods you like we are just adding foods to those dishes that are better for you.
- make fruit part of your everyday habit.
-increase the amount of veggies you eat in addition to the salad. The greener the vegetable the better so add it to your meals as a side.
- Add more beans, raw nuts and seeds. Unsalted!
Day 8 - 14: Cut back the amount of starchy grains and veggies you eat.
- Go for whole grains whenever possible.But try for beans and greens first as they are far more nutrient dense than any whole grain out there.
- switch from cheese, red meat and hot dogs to turkey and chicken and grab only low fat dairy.
-Go from one salad and one serving of green veggies to one salad and two servings of green veggies.
- FRUIT FRUIT FRUIT - ITS THE FOUNTAIN OF YOUTH!
Day 15-21:
- milk drinkers: Lets cut back. Cows milk is difficult to digest and can lead to skin problems and digestive problems. Calcium is important and you can get calcium from beans and greens. Bok Choy for instance has more than double the amount of calcium in one serving than there is in a glass of milk.
- Cut back on oils. Even Olive oil... Olive oil is a great substitute for the beginning but we must try to move away from these additional fats.
- fats should come from avocado, flax seeds, fish.
-Allow your body time to digest its meal. Eat when you are hungry. Unless you are an athlete.
- Change the focus of your meal from meat to vegetables. This does not mean no meat... it means make the vegetable the main part of your dish.
Day 22- 28: Cut out caffeine. i trust at this point you have already been trying to do this. Now its time to get it out.
-Get more sleep where possible, nourish your body.
- drink water or fresh juice when the desire for coffee comes to town.
- Break the sugar cycle. Especially if the habit hits after dinner. FRUIT FRUIT FRUIT!
- the consumption of processed foods should be at a low at this point.
I hope this makes it easier for those of you trying to make your lifestyles healthier everyday. It does get easier!
References: Nutritionperscription.com, eatrightamerica.com
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