Have a GOAL and VISION of a perfect weight where you would feel HEALTHY and STRONG, not just where you think you would look good.
1. EAT LESS—plain and simple, (in time your body will adjust and you will no longer be hungry or crave large portions.) This is the #1 way to lose weight and is the most effective.
2. EAT LESS STARCHES: The #1 cause of weight gain! Starches are rice, corn, potatoes, and wheat, or anything made from these, [i.e. bread, cereal, cake, cookies..
3. EAT MORE CONSCIOUSLY: before eating, ask yourself “What am I eating and Why?.
4. WEIGH YOURSELF DAILY: it keeps you on track.
5. BE REALISTIC: have a GOAL of losing 1 lb a week.
6. EAT SLOWER: take your time, practice chewing your food.
7. ASK FOR SUPPORT AND HELP: tell the people around you, you are trying to lose weight.
- 1 PIECE OF BREAD A DAY MAX: eat open face sandwiches
- Pasta or Pizza: 1x a week.
- Soft drinks: ONLY on weekends, 1 per day [no diet drinks EVER—they weaken your thyroid gland, slowing your metabolism causing you to gain weight].
- ALCOHOL: ONLY on weekends, limit 3.
- BREAKFAST: fruit, eggs, or small oatmeal—forget toast or cereal.
- Eat a handful of RAW VEGGIES EVERY DAY: broccoli, cauliflower, carrots, celery, sweet potato, etc. When you cook vegetables, steam them. It’s easy to learn and quick. To flavor add tamari - NO EXCUSES
- DESSERT - ONLY on weekends or celebrations, [1 piece at meal].
- Chips, popcorn, chocolate„³ONLY on weekends—small serving.
- 1 plate of food - NO SECONDS.
- Feel good about NOT finishing your plate - leave food, throw it away; NEVER finish it just to finish it. Your mother was wrong here; and NEVER tell your kids to finish their plates—it promotes OVER EATING and future OBESITY.
- Use a piece of fruit, veggie, or nuts ONLY for a snack (raw almonds, raw pumpkin seeds, raw sunflower seeds), [NOT SALTED OR ROASTED] or drink water when hungry.
- Walk 20-40 min every day nonstop - moderate pace.
- 1 hamburger and 1 small fries per week.
- Drink water, tea, no sugar added juices or coffee - no sugar or sweetener [especially artificial sweetener EVER.
- TO SWEETEN OR in BAKING, use Tupelo Honey, Stevia, Xylitol or Fructose ONLY - NO EXCEPTIONS!
- Use extra virgin olive oil or coconut oil for cooking, ONLY.
- EAT LEAN MEAT: take skin off chicken. 4-6 OZ portions MAX.
- Brown rice 2 x a week: use Tamari for flavoring.
- EAT DEEP SEA FISH: 2 x a week or more—Grill it [salmon best].
- NO margarine or vegetable spreads EVER - use butter 1TBSP per day.
- EAT ORGANIC as much as possible - it’s worth the extra price.
- Forget weight loss pills - if health came in a bottle there wouldn’t be enough bottles.
- Most people don’t die; they kill themselves slowly, usually with poor food choices.
- You can’t fix a bad lifestyle by taking a pill.
- You can feel fine but be very sick.
- Do you need to take vitamins? YES, but they must be NATURAL and from PLANTS not synthetic. i.e. Wal-Mart brand, Centrum, etc. Synthetic vitamins can cause liver damage over time. We use and suggest Catalyn, which we carry at the front desk.
- Take an antioxidant. It is your best protection along with a healthy diet, against aging and degenerative diseases. We suggest Nanogreens, which is equivalent to taking 8-10 servings of fruits and vegetables. We believe it is the finest product there is today. We use it, and you can get it at the front desk.
- NEVER use Tums, Rolaids, or antacids. They destroy memory because they interfere with B vitamin digestion, which is crucial to brain function. If you have belching, gas, heartburn, bloating, difficulty digesting foods, certain foods bother you, hiatal hernia or acid reflux; all these problems are usually because you are not digesting your foods and are enzyme deficient. Solution: Take 1 large tablespoon of apple cider vinegar as is, in water or juice 3x a day. Or take 1 to 2 Enzyme capsules before each meal. We carry them at the front desk.
- Do some strength exercises, we suggest squats, pushups, and calf raises 25 a day of each. If you are very weak do exercises against a wall, or in a doorway. Do 5 at a time and gradually build up. Take the time NO EXCUSES. The best book on exercises is called The Slow Burn Fitness Revolution by Fredrick Hahn and Michael Eades.
- Book recommendation for Healthy Diet; Protein Power by Eades and Eades.
- The best real prevention of sickness and disease, and the only real form of Health Insurance is taking care of yourself by implementing the following 6 steps:
- 1. Eat Healthy [see above]
- 2. Drink clean water [use a filter]
- 3. Sleep well 8 hours a night
- 4. Think positive thoughts, reduce negativity, stress and FEARS
- 5. EXERCISE
- 6. Get Chiropractic adjustments to balance your neuromuscoskeletal system and stimulate your immune system. This is essential to maximize your health; its like tuning up a race car.
- A meal or breakfast of toast, cereal, or even whole grain cereal is NOT the Breakfast of Champions. It is the breakfast of Diabetics. Diabetes is rampant and is a man-made disease. This disease is caused by eating processed foods loaded with WHEAT, SUGAR, and CORN SYRUP; all the while staying on the couch and avoiding exercise. It is as simple as that. If you insist on eating wheat all the time you will eventually (if not already) be relegated to a lifetime of diabetic drugs with all their problems and life threatening side effects. Whole grain or whole wheat over the long run is just as bad as white or enriched flour. Cereal 1x a week MAX.
- Decrease milk usage: many people are allergic to cows milk and they often don’t feel well and milk is the cause. If you want more calcium eat more vegetables.
We all know that water is important but these facts may surprise you.
- 75% of North Americans are chronically dehydrated. (Likely applies to 1/2 of the world's population.)
- In 37% of North Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
- Even MILD dehydration will slow down one's metabolism as much as 3%.
- One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a
- University of Washington study.
- Lack of water is the #1 trigger of daytime fatigue.
- Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
- A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
- Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 29%, and one is 50% less likely to develop bladder cancer.
DRUGS OR NUTRIENTS?
By David Rowland, PhD (Health Naturally April/May 1995)
What a substance is depends entirely on its nature and not on how it is presented. Drugs and nutrients are inherently very different. I have been able to identify 14 such differences.
- Drugs are foreign to the human body. They do not become part of our tissues, nor do they provide fuel. Nutrients are natural and essential. If our intake is inadequate, we die or suffer impaired functioning.
- Drugs block. They are powerful agents that alter bodily functions by interfering with biochemical reactions and enzymatic processes. Nutrients support these natural processes.
- Drugs-even when taken as directed – produce side effects, many which can be permanent. (even the lowly ASA tablet, for example, can cause stomach upset, internal bleeding, nausea, impaired vision, mental confusion, rashes, ringing in the ears, and digestive disturbances.) Nutrients taken as needed are harmless. Side effect associated with their overuse are temporary and reversible.
- Drugs work best in isolation from other drugs. They tend to interfere with each other and to compound potential side effects. Nutrients work best in combination with each other. They support one another. (Like a “chain”, all of the “links” have to be strong in order to get the best results..
- Drugs are usually best taken between meals, to avoid interactions with or dilutions of effects from foods. It is usually best to take nutritional supplements with meals. They are more efficiently absorbed with food and they enhance the assimilation of other factors in the meal.
- Drugs are potentially lethal. Misuse and overdoses kill thousands of people every year. Nutrients are safe. There has never been a single documented fatality caused by taking food supplements.
- Drugs produce a response in everyone. No matter what condition a person is in, s/he will notice some effect from taking a drug. Supplementary nutrients do not affect everyone. Each produces results only if a particular person lacks it in some way.
- Drugs work quickly and dramatically, often in minutes or hours. Nutrients tend to work gradually, usually over weeks or months.
- Drugs deal with symptoms. They tend to mask difficulties. Nutrients correct causes, if used to supplement deficiencies. What faulty nutrition has caused, improved nutrition can remedy. (Even when bad nutrition is not the cause, good nutrition can usually help..
- Drugs have to be monitored very closely in order to prevent harmful overdoses and untoward side effects. Nutritional supplements require very little monitoring. They have a far wider margin of safety.
- The elderly usually require lower doses of drugs because they tend to suffer more serious side effects. Older people tend to need larger amounts of supplements, because of longer standing deficiencies and declining ability to digest/absorb.
- Drugs cannot prevent disease. (One does not take analgesics to prevent headaches, or chemotherapy to prevent cancer, for example.) Nutrients protect against disease by strengthening cells against invaders and by slowing down degenerative processes.
- Drugs cause disease. There is an alarmingly high incidence of iatrogenic (physician-caused) diseases. Nutrients build health.
- Taking drugs makes us dependent on those who prescribe and dispense them. Taking nutrients is something we can do for ourselves.
There is no way that a drug can ever substitute for the lack of a vital nutrient. Also, those who attempt to use or assess nutrients as if they were drugs are likely to be disappointed. These two classes of substance are totally different.