Quick Tips to physical health

• Cleanse your body on the inside (you clean the outside, why not the inside?)
• Make a decision to become healthy
• Eat consciously (not in front the TV)
• Do not self-sabotage
• Set goals for your health
• Eat only when truly physically hungry (no more emotional eating)
• Move your body! (it’s the only one you have!)
• Drink more water (half your weight in ounces)
• Eliminate caffeine
• Eliminate the whites from your diet: salt, sugar, flour, & pasta
• Reduce alcohol consumption

To learn more read on:

"Healthier Choices" Program

The suggested foods below are based upon my own research and opinions. These suggestions are not a prescription for weight loss or physical healing, or a requirement. You are encouraged to use you’re your own judgment and consult a professional (your physician or nutritionist) for further recommendations.

Cleansing

To start The Healthy Choices Program I would suggest you cleanse your colon! Most problems begin in the colon where we carry excess toxic waste. Loosing weight is nearly impossible when your body is toxic. This is not easy, but is essential to not only loosing weight, but to your over all health. You cannot loose weight if your body is not healthy. You do not loose weight to get healthy. You need to get healthy and then the weight will come off. Consult a professional on how to do this safely.

Eliminate these foods and foods containing these ingredients:

• white table salt & MSG
• white and brown sugar
• white milk, especially pasturized
• white flour and refined bleached flours – which include: cookies, cakes, muffins, bagels, pizza dough, crackers, etc.
• white bread
• alcohol
• pasta made with refined flour
• Candy
• white rice
• all vegetable oils and foods containing vegetable oils such as chips, french fries, etc.
• all man made foods (ex. Food in a box)

Common choice	Better Choice
vegetable oils	extra virgin olive oil coconut oil (best for high heat)
white flour	stone ground whole wheat
sugar	stevia (sweet leaf), raw honey
milk	raw milk, goat milk, coconut or almond milk
pasta	whole wheat pasta
white rice	brown or wild rice
table salt	Himalayan sea salt
tap water	purified, non-chlorinated
store bought eggs	fresh farm eggs or organic
store bought meat	organic meat
fish	fresh – not farm raised
nuts	raw unsalted nuts
artificial sweeteners	stevia (sweat leaf)
coffee	organic coffee or herbal tea
pop, juice	vegetable juice, water
margarine	unsalted butter, almond butter
potatoes & corn	any other vegetables (raw or steamed)
peanut butter	organic natural peanut butter
cheese	goat milk cheese or raw or organic cheese
cold cereal	real oatmeal, Ezekiel cereal
bread	Ezekiel bread (good toasted) or whole grain

*Raw and organic is always best!

Healthy snacks:

Yogurt, raw nuts, raisins, berries (good in yogurt), non-sweetened applesauce, fruit, raw vegetables, apples dunked in peanut butter, celery with cream cheese or peanut butter, hard-boiled egg, protein shake, be creative!

References:

• The Maker’s Diet by Jordan Rubin
• The Coconut Diet by Cherie Calbom
• Total Health Program by Dr. Mercola

*These books contain healthy food guidelines and many great recipes!

(This is a sample of the "Healthy Choices Program" for weight loss at SEC)

At SEC we can help you change your lifelong eating habit patterns. You will be amazed at your results!