7 Day Eating Plan

7 day Eating Plan

I use “The Original Green-pan” for cooking. They make my cooking easy to do and to clean up. Properly used, these pans allow non-stick cooking while avoiding the toxic residue from conventional ‘non’ stick cookware. If you wish to use the same cookware I do then these websites will give you the information needed. Criticism regarding their “stickiness” is due to incorrect usage in my mind, as I have never had any issues. So do spend the time to review “How to cook” in both links. All my food is cooked with this “green-pan” cookware. http://www.green-pan.us/us/home-1867.htm, http://bestcookwarefinds.com/the-original-greenpan-review/

Monday

Breakfast: 3 eggs omelet: I start the omelet like any usual omelet. When I flip the omelet over I take a handful of spinach and put it on the cooked side. I might add some organic feta, then fold the omelet and let it cook for a few minutes. I slice a tomato put it all on a plate. And voila, ready to eat!
Lunch: Grilled Chicken on a salad, with lemon, balsamic vinegar and olive oil as a dressing. Include a handful of walnuts or almonds.
Dinner: Organic Beef Burgers (no bun), cooked on my “green-pan”. I eat my patty with steamed (or lightly sautéed) vegetables. Its fine to make more beef burgers than needed as these can be eaten the next day.

Tuesday

Breakfast: Paleo Cereal – 2 tablespoon of each – Walnuts, Hemp seeds, Chia seeds, flax seeds, mulberries, and Goji berries, in a bowl with almond milk or hemp milk.
Lunch: Leftover burgers and veggies from the night before. Add a salad if you need it.
Dinner: Salmon, cooked in oven, with vegetables. Again save time, make more than needed and eat these the next day.

Wednesday

Breakfast: Salmon with vegetables (leftovers from night before).
Lunch: Kale salad. Choose the kale type that best fits your tastes (see below). Dressed with Apple Cider Vinegar, Lemon and Olive oil dressing, add hard boiled eggs, tuna. (WholeFoodsWebsite: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38)
Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively pungent flavor with delicious bitter peppery qualities. Ornamental kale is a more recently cultivated species that is oftentimes referred to as salad savoy. Its leaves may either be green, white, or purple and its stalks coalesce to form a loosely knit head. Ornamental kale has a more mellow flavor and tender texture. Dinosaur kale is the common name for the kale variety known as Lacinato or Tuscan kale. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.
Dinner: Ground beef stir fry, with vegetables (Tomatoes, Red Onion, and Green Peppers). Add some berries or eat them on the side.

Thursday

Breakfast: Paleo Cereal – one tablespoon of each – Walnuts, Hemp seeds, Chia seeds, flax seeds, mulberries, Goji berries, in a bowl with almond milk. .
Lunch: Leftover stir fry from the night before. Include a spinach salad.
Dinner: Chicken breast prepared on “green-pan”. Pour off excess fat and then cook with vegetables.

Friday

Breakfast: Eggs and vegetables, fried in coconut oil. Yes, coconut oil! This does not taste like coconut though you will smell coconut at first. It is a “good” fat that your body needs!
Lunch: Grilled Chicken on a salad, with lemon, balsamic vinegar and olive oil as a dressing. Include a handful of walnuts.
Dinner: Steak with steamed Asparagus or Brussel sprouts and a side spinach salad.

Saturday

Breakfast: Bacon (organic bacon without the added nitrates etc. it is in the healthier stores- just be sharp eyed shopper) and eggs, with a piece of fruit.
Lunch: Leftover steak and vegetables from the night before.
Dinner: Baked salmon ( take care to not buy ‘farmed’ salmon – buy fresh caught – the color will be a rich deep pink- farmed is a pale pink) with vegetables and avocado.

Sunday

Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Paleo Cereal – one tablespoon of each – Walnuts, Hemp seeds, Chia seeds, flax seeds, mulberries, Goji berries, sliced banana in a bowl with almond milk.
Dinner: Stir-fried grass fed ground beef over a plate of spinach with walnuts strawberries and goat cheese sprinkled on top. Apple Cider Vinegar, Lemon and olive oil dressing

Not ready to change everything all once? Then try these simple steps… if you feel better, as I know you will, you will understand how changing a few things can make a great change in your health. So yes, you can start slowly! Just add these changes to what you are doing now. You will see the difference! Then as you grow in health you can move to the eating schedule above!

Add more sleep:

If you have to wake to an alarm you are not getting enough sleep. Sleep is a special time your body needs to remove toxins, repair cells, and rest your mind. Simply sleeping more will help prevent illness, will improve your attitude, and will give you energy. I know it’s hard. It was hard for me, too. Your best health step is to listen to your body. If you are tired, go to sleep. If this seems silly, if you do not think you “feel” tired, then let me let you in on a little known fact: Watching TV can block your body’s sleep messages! So again, start small. Go to bed a ½ hour earlier. Keep adding sleep until you actually wake before your alarm goes off. Once you consistently wake before you alarm goes off, you know you are getting enough sleep.

Add Water:

As we discussed earlier, water is the body’s liquid of choice. If you are just not ready to give up your soda, coffee, etc., drink water as you consume other drinks. Start with a glass of water when you first wake up, before your coffee. This is what your body needs to start all its processes in the morning. Throughout the day, work towards having the same amount of water as you do soda or coffee, etc. If you cannot finish both, finish the water first. You may be surprised to soon discover that water will quench your thirst better than other drinks. You might even find yourself reaching for water when you’re thirsty and having other drinks just as a special change! And last, have a glass of water before you go to bed. Your body needs the water for all the evening processes it will run.

Omega 3 fats or a supplement:

Adding a quality omega 3 supplement or foods rich in Omega-3 is a great health step. Our bodies need fat to fuel and repair our brains as well as for all our cell repairs and processes. We need at least ¼ of the fats we consume to be Omega 3. The average modern diet provides only 1/25 of its fats as Omega 3s. Many studies support that once we get the Omega 3 ratio to ¼ or even ½ of our fat intake, we have healthier brains, healthier skin, and healthier bodies. One of my patients takes a little extra liquid Omega 3 when she feels a headache coming on. The headache disappears fast. She hasn’t used anything else in 4 years.

Add Vitamin D:

Vitamin D is needed by our body for many processes. The sun is truly our best natural source. Our inside lifestyle means we just do not get enough sun to get all the vitamin D we need. Again, I recommend at least 5000IUs in supplement form.

Add a Multivitamin:

We cannot get all the vitamins we need in the food we eat for many reasons. Poor quality farm methods, poor eating habits, lack of variety in what we eat are just a few of the reasons. A multi-vitamin can help fill in some of those missing nutritional pieces.

Add Fresh Vegetables:

Whatever you eat, wherever you eat, whenever you eat add a salad (or some raw vegetables). Ask for a salad and/or raw vegetables along with your meal and make sure you finish the greens before you eat anything else. Keep carrots, celery, green peppers, etc., clean in the fridge and grab them even as you grab that sack ‘nasty sack of chips’ if you must have it. Raw vegetables are power foods that are full of the enzymes and nutrients your body needs in so many functions. Heat destroys enzymes in vegetables. Consumed raw vegetables will be like a tonic to your body. We are often hungry, not so much because our stomachs are empty, but because our bodies need something the food we are eating is not providing. You will find that by simply adding vegetables (especially raw) you will not have that HUGE late night craving for a full that sack of chips… Just a bowl may suffice. You will eat less and feel better.

Add Fresh Fruits:

Raw fruit (like raw vegetables) has enzymes and nutrients our bodies need. Fruit can help you add more “color” and tastes to your food plan. The simply rule for nutritious eating is “if we are eating a lot of different colors we are getting a lot different nutrients”. When it comes to fruit, though, we do need to watch the even the natural sugar – so if a fruit is sweet, eat it in moderation. If it is not sweet or is even a little sour – we can be less worried about how much we eat. For example a green apple is a delightful healthy treat. Strawberries are good, but not too many (a hand full at most) and NO ADDED sugar. If you like sweeter strawberries, let them ripen. Nature provides the best sugar. No need to add any!

Add Probiotics:

Our bodies have natural bacteria that help us digest foods. They even protect us from outside bacterial infections. Modern life, medicines (antibiotics and steroids), and even the food we eat can cause our natural bacteria to be comprised and we often do not know. This is why standard meats can be so harmful. Livestock often are fed antibiotics and steroids. Modern farming often keeps animals in disease prone environments. Antibiotics are used to keep the animals healthy. Steroids are also used to add weight to the animals. Both the antibiotics and steroids become stored in the meat and are released into our bodies when we eat them. These drugs then can attack and even destroy our own natural beneficial bacteria. When our natural bacteria is weakened or destroyed, our bodies can become mal-nourished, tired, and even ill. There are quality Probiotic supplements. There are also foods that build up our bacteria. …. “Examples include natto and tempeh, made by fermenting soybeans, and miso, which is a combination of soybeans, barley, rice or other grains fermented with a type of fungus. Several fermented cabbage dishes also contain colonies of healthy bacteria that can support or replenish your normal flora. Two common examples are sauerkraut, made by fermenting cabbage and salt, and kimchi, a spicy, pickled Korean dish containing fermented cabbage, radishes, carrots, garlic and several spices. The healthy microorganisms in these fermented dishes vary somewhat depending on how they are produced, but usually include members of the genera Lactobacillus, Aspergillus, Rhizopus and Pediococcus.” http://healthyeating.sfgate.com/foods-promote-good-bacteria-3998.html But for these foods to work they must be quality non-gmo organic foods that are properly processed or we can eat a gallon of sauerkraut and never get the benefit. So educate yourself about what to eat or add the probiotic supplement your health professional recommends.

Add 30 more minutes of standing up a day:

If you have been sitting a lot at your desk, this may be hard to start. You can start with simple stretches. You can do these at the office, while watching TV, or just when you go to the bathroom. They will take only 2-3 minutes but they can restart cells that have been asleep and you will be standing more! As you add the above steps, you will have more energy. Find something you enjoy doing that requires you to be at least standing up. I don’t care if its fishing, painting in your studio, walking the neighborhood, shooting hoops, or dancing a few steps to your favorite song. Just standing-up 30 more minutes a day than you have been doing (and it can be in 10 or even 5 minute segments until you can build up to a ½ hour of time) will make you healthier! Even adding a 10 minute walk to your morning or evening will get you outside and will add energy.

Add a Green Juice daily:

I discussed this in detail earlier. This may be the last step you take in this Add On … but if all the other steps work… why not trust me and give the daily green juice a try… The results will completely overshadow all of the other steps combined! Still not ready to go all the way?

For even more good health without changing what you are eating now, do these switches:

Switch from Hydrogenated fats to Coconut oil or Olive oil:

Coconut oil and olive oil are simple oils in the form our bodies recognize and need. Olive oil can be used for salads and low heat cooking. Coconut oil can be used to fry. If organic, these oils will provide the Omega 3, 6, and 9 fats your body needs. Processed oils are hard to digest and their molecular form is not the same as oils found in nature. Natural oils are absorbed more easily and go where they are needed. They keep our cells healthy and working properly. They even keep our skin supple!

Switch from refined sugar to organic honey or even raw organic cane sugar:

I know, we all sometimes just need a bit o ’sweet. But refined sugar has been stripped of all its components except the sweet. Our bodies do not handle straight sugar well. Simple sugar hits our blood stream and has a cascading effect on the sugar level in our blood stream. We are first sent into a sugar high as the sugar hits us and then as our body tries to control this surge, we are plummeted into a blood sugar low that can make us tired and irritable.

Switch from margarine to butter:

Go on the web and learn what margarine is made of… remember the toxin discussion? Margarine is nothing but flavored rancid oil. If you want that buttery taste, have the real thing. Have butter. You will want less and enjoy it more.

Soda to tea to water:

Just stopping your soda intake will help your body so much. Soda is a chemical storm your body must fight to remain healthy. The high fructose corn syrup in straight soda, the artificial sweeteners in diet sodas, the carbonation, the added color and chemicals all are toxins our body must counter to remain healthy. Moving to tea (and if you prefer sweet to start – it’s a step in the right direction) will remove many of these chemicals and a lot of the added sugar. If made at home using organic tea and organic honey you can enjoy a far healthier beverage. As you get used to tea, start using less and less sugar until you are drinking unsweet tea. Once you can drink and enjoy unsweetened tea… the step to water will be easy.

Regular Milk to organic milk to goat, almond or hemp milk:

I prefer that you drink no cow’s milk at all. Studies have proven that cow milk and its side products (cheese, yogurt, cottage cheese, etc) are hard for the body to digest. As we grow older milk products add stress to our aging digestive system. While some can handle it, almost everyone I have worked with that stops consuming milk products see immediate benefits: less gas, less bloating, less acne, etc. But if you are not ready to stop milk yet, at least drink organic milk. One of the biggest health issues is the added steroids in regular cow milk, which we discussed earlier. For Cheeses – switch to goat cheeses they are far healthier and less taxing to your body. If you do not drink milk but only use milk it for cereals etc, try almond or hemp milk. It will not take that long to get used to this new flavor and these ‘milks’ are far better for you.

From regular produce to organic

As you move forward start buying organic produce. All other produce has pesticides that can harm your body. Yes, our bodies can clean out these toxic chemicals to some extent. The problem is that we consume so many toxins our livers get overloaded with work. The toxins that our liver does not have time to remove are stored in fats cells for later extraction. Eating organic produce is an easy way to lower the toxic intake and give your liver less work to do.

From white bread to “true whole grain” bread and flour”:

Like sugar, the wheat products we eat today are not the “bread of life” our ancestors survived upon. Modern wheat has a higher gluten content than the wheat our ancestors ate. Glutens are a ‘gluey’ substance that is broken down directly into sugar. Flour today has the husk and germ removed. The husk and germ are what slow the digestion of the gluten to stem the sugar overload. The bleach and the other chemicals used to produce modern flour are just more toxins our liver has to clean out. I would prefer you drop bread and flour and grains all together. Again I have patient testimonies to this step. The sugars produced from digesting grains create an inflammatory cycle that can and does cause joint and arthritic pain. Those patients who drop grains from their diet all testify to the disappearance of pain that they have had to deal with for years. In just a few days to a week pains are lessened and in some cases completely disappear. Switching to whole grains may or may not help with your pain… But at least you will be getting more nutrients and less gluten. This is a step to better health. Eat less of even the healthiest grains with the idea that the eventual goal is to eat grains as a treat not a regular fare.

Regular salt to Organic or Himalayan salt:

“What salt? I can have salt?” Yes! Our body needs many minerals to be healthy. Our ancestors consumed salt and needed it to live. The salt in the grocery aisle that we have bought all our lives has been stripped of all the minerals except sodium chloride. Even though we need some sodium salt, we get most of what we need from the good foods we eat. We do not need it in the quantities we have been consuming in the past. Switch from the salt you have been to buying to Himalayan salt and use less! There are over 80 needed minerals in Himalayan salt as opposed to one in normal table salt. Consuming quality Himalayan salt will provide: actinium, aluminum, antimony, arsenic, astatine, barium, beryllium, bismuth, boron, bromine, cadmium, calcium, carbon, cerium, cesium, chlorine, chromium, cobalt, copper, dysprosium, erbium, europium, fluorine, francium, gadolinium, gallium, germanium, gold, hafnium, holmium, hydrogen, indium, iodine, iridium, iron, lanthanum, lead, lithium, lutetium, magnesium, manganese, mercury, molybdenum, neodymium, neptunium, nickel, niobium, nitrogen, osmium, oxygen, palladium, phosphorus, platinum, plutonium, polonium, potassium, praseodymium, protactinium, radium, rhenium, rhodium, rubidium, ruthenium, samarium, scandium, selenium, silicon, silver, sodium, strontium, sulfur, tantalum, tellurium, terbium, thallium, thorium, thulium, tin, titanium, uranium, vanadium, wolfram, yttrium, ytterbium, zinc and zirconium as well as sodium chloride All of these minerals are needed for proper health! You can get these from pills or you can get them naturally … your call.

Healthy on the run fast food ideas to keep you going.

On the run and can’t follow good healthy eating lifestyle to the best of your abilities? Don’t worry. I have the same issues as you. I am including some healthy on the run fast food ideas to keep you going. I do not recommend fast foods every day for every meal. Yet, even if we need a quick meal, we can still choose healthier.

McDonalds- Yes, I did say Micki D’s. Grilled chicken sandwich, order it with no butter on bread, no sauces and a side salad with vinaigrette dressing. Water for a drink….
Wendy’s- Grilled chicken sandwich, order it with no butter, no sauces and a side salad with vinaigrette dressing. You can eat a plain baked potato. Water for a drink….
Subway- 1/2 a Grilled chicken sub. If you are hungry double the meat. Add fresh green vegetables and vinaigrette dressing to spice it up. Water for a drink….
Chic Fil a- hmm… what do you think I’m going to say? Same as above, except treat yourself to a diet Lemonade they make it with real lemons every day. “So good and tasty!”
Chipotle- Burrito Bowl, No rice! Chicken, Beans, and a bunch of vegetables, salsa is fine. Guacamole is ok. Water for a drink and add lemons….
Café Express- I love this place, you should be able to pick out many different items and tell them how you want it cooked. Water for a drink with lemon….
Okay, so basically I am recommending that when you are on the run you be very picky. With every meal I always get Aqua and squeeze about a ½ a lemon in it to raise the acidity, give it some flavor and for the fresh vitamin C.

Here is an example of what I do when I go out to eat at local restaurants (“yes, they probably hate me”) When I order a steak that is supposed to come seasoned, on a bed of fried onions, with 3 sides usually seasoned with butter and toast, this is what I say to the waiter. “I would like the steak medium, no seasoning, no bed of fried onions, and no bread. For a side I would like fresh steamed broccoli with no butter or garlic seasoning on the vegetables, a baked Yam or baked potato, a side salad with balsamic vinaigrette dressing on the side and a tall glass of water with lemon on the side.” If I need steak sauce I get it and use it sparingly. I still drink plenty of water with lemon. I do the same for Chicken, fish, and all other vegetables.

For breakfast at IHOP or any other breakfast place – I always order my food with the harvest grain pancakes with NO butter and I only use sugar free syrup. Drink plenty of water with lemon.
At Mi Cocina- I order the grilled chicken without the tortillas, don’t eat the chips and try to only have one mambo Taxi especially if you are driving. Drink plenty of water with lemon…..
At Chili’s – order the Margarita grilled chicken substitute the rice with steamed vegetables with no butter or seasoning. Drink plenty of water with lemon. ….

So, I hope that you are beginning to understand how to eat healthier. By decreasing the amount of salt, sugar and calories in your diet you will live longer and increase your overall vitality and longevity, I call it eating clean. You can do it and you should. If you have any questions please email me @ drlohr@postureperfect.net