Healthy Eating Plan



The first thing I want to say here is that I have used this healthy eating plan and I am still eating this way. It may seem rather restrictive at times but there is plenty of room for "cheating," if you want to call it that. I refer to cheating as a side road or "a splurge." Nonetheless, this healthy eating plan is for you to use and modify if you choose.

I don't endorse being without willpower or living by the cravings you might have. There are times, however, when you might go out with friends or be on vacation, holidays or other times when finding and eating the menu I am sharing with you is not so practical. This is when you must rely on your willpower to stick to your healthy eating plan and substitute menu items that can fit or closely fit your dietary needs.

Consult a Doctor!

You should talk with your doctor or health care professional and make sure you are approved to use this plan. If you are not in reasonably good health, or if you have a physical condition like diabetes, you need to adjust this plan for those particular considerations.

Your doctor will be the right person to talk to about it, not your buddy or girlfriend (unless they are a doctor).

This plan works best if you go into it properly, preparing your body for it. The cleanse and special diet plan are on this page. Make sure to look at that page because the effort of the first 3 weeks will help establish good habits that will allow you to stick to this plan.

You will have to work at this plan and master your cravings. I had to surrender to the reality I was not eating healthy, but I wanted to be healthy. That is exactly what this plan is all about. You have to move into reality about how you are not taking care of your body and what needs to be done about it.

My Tips for a Healthy Eating Plan

"Eating for life" is the mantra you need to remember, not "live to eat." Your daily intake of foods need to shift to healthy foods. Raw veggies, fruit, organic grains, lean meats and non-processed foods must become the normal routine. I have used a modified form of the Dr. Page Diet and used his basic nutritional matrix as a guide but found several substitutes that work well for me. The following is a suggested pattern of daily intake and exercise habits:

  • Upon waking, drink a large glass of water.
  • Bathroom break, get into exercise clothes, walk or running routine. See our exercise section for ideas on how to put together your morning exercise program.
  • Bathroom stuff, getting dressed for work, morning devotions. (Being mentally prepared for the day is as important as being physically exercised.)
  • Breakfast
  • This is just one of many breakfast recipe ideas.

    1. Two eggs cooked in virgin olive oil
    2. Two slices of rye or pumpernickel toast
    3. Three to four ounces of diced veggies, mushrooms and spices
    4. One cup of herbal tea, Pero (a coffee substitute) or small fruit smoothie (I drink a cup of coffee sometimes)
  • Packing a lunch with morning and afternoon snacks if you have access to a lunch area. You should consider how you can prepare your lunch if it needs heating.
  • Walk or bicycle to work (if appropriate).
  • Mid-morning snack of whole fruit or a handful of nuts. (Veggies can be substituted.)
  • A brisk walk for 10 or 15 minutes can go here. Perhaps you have access to exercise equipment or you can do some office related exercise at your desk.
  • Lunch time break of yesterdays leftovers from dinner or fresh salad with plenty of veggies and 3-4 oz. of protein. (If you cannot bring a lunch or must eat out, choose a lunch that fits well with your healthy eating plan.)
  • Mid afternoon snack of raw veggies. (Carrot or celery slices are my favorite, but sometimes snap peas.)
  • Another brisk walk for 10 or 15 minutes can go here. Use exercise equipment if available or you can do some office-related exercise at your desk.
  • Dinner time can vary immensely in styles, but should consists of the foods we reference in the recipe section of this site.
    For example:
    1. 3-4 ounces of a lean meat (chicken, fish, organic lean red meat) or beans.
    2. One slice of Ezekiel 4:9® or another low-glycemic-index bread.
    3. Three to four ounces of diced veggies, mushrooms and spices.
    4. Salad with special salad dressing or quinoa or brown rice.
  • Go on a walk for about 30 minutes.
  • Evening snack of popcorn, fruit smoothie or veggies. (This can vary; it is not necessarily a must.)
  • Lots of water throughout the day. (I use a quart canning jar to help me measure intake.)
  • Start your bedtime routine and wind down from the day with a book, movie or light conversation with house mates, children or spouse.
  • Try to get at least 8 hours sleep. (In spite of what all the books say, I rarely sleep over 5-6 hours per night, but 8 hours sleep is recommended.)

Remember the key is "MODERATION" if you want succeed with your healthy eating plan. As with all healthy eating plans there are some things you just should not eat or drink. Here is a list of some of the worst offenders. Steer clear of these when possible.

  • Alcohol
  • Caffein
  • Tobacco
  • Dairy
  • Grains (Except Rye, wild or brown rice)
  • Processed Foods (like catsup)
  • Refined Foods (like white sugar)
  • Stimulant Drugs
  • Hydrogenated Oils (Except Virgin Olive or Cold Pressed Canola)

If you have been able to make to this point, you are well on your way to succeed with your new found lifestyle. You may be tempted to give up the regimen of your food consumption and go back to the old dead foods, but don't do it. You will find it harder to do this the next time, if you do. Don't give in to every whim or craving either. Fight and persevere. You can treat yourself to some goodies once in a while, but make those a special time you can work towards and reward yourself for all your hard work with it.

A good friend of mine uses the 80/20 method for her dietary plan. She allows herself to eat the off diet items 20% of the time and sticks to the diet food items 80% of the time. While this works for her, I am not able to do the 20% and maintain the weight plan I want to be on. I try to stay at the 10% or lower level and find it works better that way. You will need to find out for yourself what works best for you. Just try to avoid the junk food as much as possible. And don't binge on something stupid like chocolate bars or cookies and cream ice cream. You will regret it the next morning. Your body will reject those things vehemently!

OK. You are ready to look at those recipes for a variety of cooking ideas and start putting your exercise program into full swing. Keep your energy up by eating smaller portions more often and drink lots of water. Our exercise area of the web site and our fitness videos will help you get started on the road to your new you. As always, if you need more information about this free diet plan or any of the information on this web site please



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All fitness, exercise, or diet programs should be undertaken under the advice of a doctor. This site makes no claims to be providing medical or any other professional advice. See our legal notice.