An Eating Guide

plate   The thought of changing your eating habits is overwhelming, confusing, challenging and even scary.  You may be wondering how you can get started on a healthier regimen without being overwhelmed.  I’ve listed some basic, simple guidelines to get you started.  There is NO measuring, calorie counting or weighing involved.

Rule #1:  Don’t skip meals, especially breakfast.

Rule #2:  Eat smaller meals more often to keep your blood sugar level stable, give a constant nutrient supply to your body, and not overload your digestive, filtration and waste disposal systems.

Rule #3:  Eat some raw food at each meal.  Eat organic whenever possible.

Rule #4:  Drink water.  If you must, start by watering down juices, or replacing 1 cup of coffee or soda pop per day.  Give your taste buds a chance to adjust and enjoy pure water.

Rule #5:  Simply divide your meal into portions:

Breakfast (an important start to your day):

*It’s important to have some protein at breakfast to start your day with some energy and for balanced blood sugar.  Try eggs, meats, nuts, seeds, nut butters.

*A shake or smoothie.  Combine protein powder with whatever liquid, fresh fruit or fresh vegetables you enjoy.  You can even try adding spices like cinnamon.  This is also a perfect place to add a tablespoon of fresh flaxseed oil (EFA) into your diet.  Shakes are tasty, super-nutritious, quick and easy.

*Try to avoid the “mostly sugar” type of breakfasts that have very little nutritional value and send your blood sugars off the deep end (breakfast cereals, toast and jam, muffins, bagels).

Meals.  Simply divide your plate into quarters.

*1/4 of your plate = fresh, raw vegetables, fruit, salad

*1/4 of your plate = fresh, lightly cooked vegetables

*1/4 of your plate = healthy starch/carbohydrate

*1/4 of your plate = protein (size of palm of your hand)

*Add healthy fats to starch/carbohydrate or vegetables.

*Only fill your plate once!


*Water (purified) should always be your drink of choice.  At least 6 – 8 cups per day are required by the average adult every day.

*Think of juices and soda pop as a treat.  Remember, they are full of chemical additives and sugar therefore negatively affect your blood sugar and weight.  Avoid artificial sweeteners.

*Coffee, soda pop, alcoholic beverages are acidifying, act as a diuretic and actually deplete your hydration levels, therefore you need even more water to make up for them.

*Liquids should not be taken with or immediately after meals because they dilute your digestive enzymes.


*Fresh fruit, nuts, seeds, protein or granola bars, raw veggies, fresh fruit/veggie drinks.

Junk Foods:

Does this mean you can’t ever eat cookies, cakes, candies, chips (you know the stuff I’m talking about) ever again?  No, that would be unreasonable and unnecessary.  We all indulge in treats at some time and there is no real harm in this, as long as it is a small occasional indulgence and not an everyday occurrence.  When you do decide to indulge, enjoy it.  If you really overdo it, be sure to make adjustments the next day to compensate.  Remember these foods are usually very high in sugar, fats, toxic additives and chemicals, and therefore have a significant influence on your blood sugar metabolism and your liver AND they are virtually devoid of any life-giving nutrients.

Come and join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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