Getting Started
No journey started without taking the first step.
Getting Started
You will need the following:
1.) To follow the Methods of Maintaining a Healthy Lifestyle (this manual).
2.) A food journal or online app that tracks your foods, beverages, and activity in detail. You will also want to note any physical, emotional, or spiritual challenges and successes you experience. You will build awareness of your current behaviors and beliefs as you log your foods. We will develop a strategy to address any issues keeping you from your goals.
3.) 30 minutes a week for check-in. This consultation is scheduled as a phone call or a Zoom meeting.
4.) At least one day a week to shop and do food prep. Having fresh, real food is the “secret” to success here. Cleaning your produce and preparing it healthfully ensures that you consume your foods the way nature intended you to have them.
5.) SMART goals to track your success. SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound. We will develop these together and track your progress in our weekly meetings.
6.) You may want a scale or measuring tape to track losses.
7.) Some kitchen equipment may be beneficial, considering you are encouraged to cook and eat most of your meals at home. Some suggestions include a juicer, blender, food processor, bread maker, mixer, stainless steel pots, pans, etc.
How long digestion takes for each group.
*There is some evidence to suggest that fruit combinations matter when eating. Not abiding by this method may not cause you harm, but following it aids in digestion, allowing the organs to not have to work as hard and causing less irritation.
(Source: Brian R. Clement, Theresa F. DiGeronimo, Living Foods for Optimal Health.)
General Tips
o Follow a healthy eating pattern at all ages. A healthy eating pattern includes:
o Foods that are high in nutrients in amounts that help you get to and stay at a healthy body weight
o A variety of vegetables – dark green, red and orange, fiber-rich legumes (beans and peas), and others
o Fruits, especially whole fruits in a variety of colors
o Whole grains
o A healthy eating pattern limits or does not include:
o Red and processed meats
o Sugar-sweetened beverages
o Highly processed foods and refined grain products