PHASE 1: Beginning Goals of SHINE!
Phase 1 will take a bit of time if you are just beginning with lifestyle improvements – but don’t get discouraged by thinking this step is not specific enough. By learning about these basic goals and putting them into practice, your health will most definitely begin to improve, and many who are overweight will start losing (depending upon your history of being on restricted diet plans, blood sugar/insulin stability, plus other factors). If you need more help and information with the steps listed below, then my book, The Healing Power of Whole Foods, Revised 2nd Edition (abbreviated as HPWF), would make the perfect reference for you to study and start following, especially the Mostly Whole Foods plan. The book is not necessary if you have a good grasp of nutrition, especially the concepts listed below.
Are you ready to get going?
Phase 1 will take a bit of time if you are just beginning with lifestyle improvements – but don’t get discouraged by thinking this step is not specific enough. By learning about these basic goals and putting them into practice, your health will most definitely begin to improve, and many who are overweight will start losing (depending upon your history of being on restricted diet plans, blood sugar/insulin stability, plus other factors). If you need more help and information with the steps listed below, then my book, The Healing Power of Whole Foods, Revised 2nd Edition (abbreviated as HPWF), would make the perfect reference for you to study and start following, especially the Mostly Whole Foods plan. The book is not necessary if you have a good grasp of nutrition, especially the concepts listed below.
Are you ready to get going?
- Start thinking about these things: are you eating REAL foods (natural, God-made foods) or FAKE / ARTIFICIAL foods (man-made and highly processed)? Read ingredient lists of foods you have in your cupboard, refrigerator, and freezer. Print off a copy of the page COMMON INGREDIENTS TO LIMIT & EVENTUALLY AVOID for help in recognizing specific ingredients that are FAKE that you will want to reduce and eventually avoid.
- Start eliminating refined carbohydrates and replacing them with WHOLE FOODS. My Sisters and Brothers in Christ with elevated blood sugar and excess weight will need to reduce even wholesome carbs (I recommend you work with a medical practitioner if you have conditions such as diabetes that require medications – you must be able to adjust your blood sugar medicines as your blood sugar starts coming down!).
- Start selecting foods based on their NUTRIENT DENSITY rather than on calories or fat grams!
- Incorporate the following MEAL PLANNING & PORTION CONTROL details into your eating habits:
- Eat 3 PLANNED MEALS EACH DAY – snack only if or when you are truly hungry or starting to experience low blood sugar symptoms such as becoming weak or lightheaded (if you know you have blood sugar issues, don’t wait until you are lightheaded to eat a snack – have regular snacks if you need them, but avoid them if you don’t).
- Eat SUFFICIENT PORTION SIZES. In other words, don’t starve yourself even if you need to lose weight. Eat until you are comfortably satisfied; stop before you are stuffed. Start noticing and comparing your feelings of hunger vs. satiety and your feelings of energy vs. fatigue based on your food choices. This step is imperative for weight management.
- Include a serving of QUALITY PROTEIN AT EVERY MEAL – about the size of your palm (or more if you determine that you feel better [more alert and energetic, fewer cravings, and more satiety] with larger protein portions).
- Learn how to select & use QUALITY FATS – don’t be afraid of fat since it is such an important nutrient for good physical and mental health, satiety, and weight management! (The HPWF book provides practical details.)
- Eat more assorted COLORFUL VEGETABLES – both cooked and raw. At least 2 of your meals should include abundant quantities of veggies. This is an important priority for good health!
- Eat WHOLE FRUIT in moderation – and avoid fruit juice. You should eventually be eating a much larger volume of vegetables than fruit each day.
- Gradually increase your FIBER intake. Learn to use such foods as flaxseed meal, psyllium husk, coconut flour, and chia seeds – all very high fiber foods. Don’t add large servings all at once since your gut needs to become accustomed to fiber increases in order to avoid the symptoms of bloating, gas, etc. It's imperative that you drink more water as you increase your dietary fiber. Otherwise, you can easily become constipated.
Let's Honor the Lord by Eating Foods As He Created
In summary of this section, the body thrives on natural foods as God created, including foods that are:
- NUTRIENT DENSE rather than empty calorie foods such as sugar and white flour products.
- REAL, not FAKE. Your body is not fooled by fake foods!
- MINIMALLY PROCESSED or “WHOLE” - this means that no important nutrients or parts of the food have been removed
- FIBROUS - always increase fiber gradually and drink sufficient water.