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The new rules:
1) Complex carbs: fruits and veggies all ok, lentils, grains, oatmeal, beans ok. Not worried about high carbs content, as I'll be keeping fats very low. Body will use the carbs to burn energy. FILL UP ON GREENS, FIBERS, and GOOD CARBS FIRST. That way no cravings for junk.
2) Fats: low (only minimal in cooking; 1 serving nuts in meals). No fried fooods, added oils, hidden oils, saturated fats from animal products like cheese and milk. Fats don't let you get full as no fiber, keep the craving going, and will aggravate diabetes). Avoid all processed foods as they will contain fat no matter what.
3) dairy: None. No eggs, milk, cream, cheese, or butter. It has growth hormones and will cause obesity, inflammation, cancer etc. Plus dairy and cheese are the highest irritants to knees!
4) fiber: Bulk up on fiber in all meals. 10g of fiber will have me consume about 300 calories less. Remember, processing of any kind breaks down fiber. Also, water-content: wet ingredients are better than dry, e.g., pasta is better than pizza crust. Add fiber psyllium to all meals.
5) Sugar: only slight in cooking. Plant-based, like coconut sugar, agave, or honey, or dates. No white sugar. No massive amount of sugar, like desserts or breads. Fruits are ok because of fiber and natural sugar.
6) white flour: none. Breads, desserts, pizza, pasta all out!
7) Flour of grains, brown rice, lentils etc: only couple times a week
8) Protein: Don't worry about it too much. Just get tofu a couple times a week. All meals will have some protein content e.g., quinoa, edamame, corn, beans, lentils etc.
9) Chemicals and trans fats: These are permanently gone!! Not putting that junk in my body temple again! No junk and processed foods.
10) Sparing: frozen plant-based meals, plant-based wraps or bread;
11) Walk and get sunlight everyday atleast 20 mins
12) Body weight exercises and walking everyday to improve HDL and develop stronger bones (in lieu of calcium supplements)
13) Probiotics: To clean out the gut biome and add microbes
14) Vitamins: Only B12 once a week of 1000mcg. Daily 1 D3 1000 IU. 1 Multivitamin including another 1000 IU of D3.
15) Omega 3: Through flaxseed, or chia seed, or hemp seed daily. Add spirulina to meals. Cutting out omega 6 through junk foods and oils and animal fats will help increase the benefit from omega 3.
16) Lots of water daily
17) Positive and winning mental attitude: Actively refuse doubts, naysayers, feeling sorry for myself etc. "I'm doing an amazing thing for myself and I am very proud and excited of who I am becoming!!!" (That's my new mantra!)
18) Manage cravings strictly for this month: The first month will be hard as cravings will come from the gut bacteria, but just ignore them....know it's not me, it's just the bacteria. Fill up on veggies and good plant-based meals and I won't be hungry so won't look to junk food or wanting to eat out. For treats, I can go to plant pure cafe or have their frozen entree.
19) Use my tools: This journal space to write down thoughts of cheating, eating, or any negative or stressful thoughts that occur..use journaling instead of going to eat. Also, glad to have a knowledgeable nutition coach working with me. And finally, a resourceful community throught the Plant Pure network! I am blessed!!!
20) Just stay present to gratitude. Keep things simple so I'm not stressed. And keep daily enjoyment---find ways to be entertained and happy, so I'm not tempted to eat out of sadness or loneliness.
21) Meditation and lots of self-pep!
22) REMEMBER JUST ONE THING ALL THE TIME: NOT A SINGLE CHEAT--AS IT TAKES ME DOWN THE GARDEN PATH!!
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