Here are the basic rules for healthy eating.

1 Drink only water between your meals. 30 mins before you eat, stop drinking the water. Drink 3 litres of water per day. Wait 2 hours after a meal before you start drinking water again. Make it spring or filter your water.  The best water is glass bottled Evian. (we sell by the case at Physical Limits Fitness in Cornwall – don’t tell yourself you can afford a case of beer/pop but not a case of water)

2. Start your meals with organic cuts of meat, seafood (wild not farmed – ask for this information at the meat counter) or organic eggs. (free range and organic are the highest quality of any meat or eggs)

3. Add any organic vegetables (and lots of them) into the meal with the wild fish, organic eggs or organic meat.

4. Prepare organic meat or organic veggies with good fats such as organic extra virgin olive oil, organic butter or organic coconut oil. Also consume some choice fish oil (not in a capsule and a good whole food organic multi vitamin – we sell both at Physical Limits in Cornwall Ontario – don’t tell yourself you can’t afford to be healthy but you can afford to be sick)

5. Other good fats can be found in nut butters, organic nuts and avocado. (do not eat peanuts or peanut butters – even if the peanut butter is organic……….peanuts have some separate issues regarding a ground fungus that can cause asthma and other fungal infections inside you and your kids) You can eat nuts and avocado with your meals.

6. You can have organic fruit at the end of your meal. (avoid eating fruit as a snack or fruit to start a meal because more times than not this will start a big fat gaining cycle in the body)

7. Other additions to a meal can be sweet potato, regular potatoes (use organic potatoes or don’t have them at all because they would most likely be GMO – genetically modified) or organic brown/dark rice. Please add lots of organic butter on all three choices if you consume them.  Organic butter is what you need to faciliate weight loss and optimal health.

8. Coconut protein balls are great snacks and can be consumed in any quantity. You can eat these until you can’t eat another bite and they will only make you more healthy. Here is the recipe. http://jennfit.ca/blog/new-better-fat-burning-protein-ball-recipe/. We also sell some healthy coconut snack bars and premade protein balls at Physial Limits Fitness in Cornwall Ontario.

9. You can also have hummus, bean dishes and lentil dishes with your meals. Organic is always best. Overtime replace all the spices in your house with organic spices and only used himalayan sea salt in the home.

10. If you need bread, switch to Ezekiel bread if you can find it and start to get off bread if you can overtime.

11. If you need mayonnaise please use organic coconut mayo – we sell it at Physical Limits Fitness in Cornwall Ontario.

12. Make you own salad dressings, never buy salad dressing out of a bottle unless the base oil is olive. (canola, soy, sunflower, safflower, cottonseed and corn oil can kill you quickly so read your labels)

13. If you need to eat pasta, make it organic rice pasta. Don’t over cook it.

14. Avoid the big lies in regards to healthy foods that aren’t healthy for you like milk, yogurt, whole grain breads, bagels, muffins, oatmeal, granola, granola bars, cereal, fruit juices, coffee, flavored waters, vitamin waters, wine, alcohol, margarine, energy drinks, gatorade/sports drinks, fruit smoothies, diet pop, cristal light, low fat products, crackers, cookies, pizza, wheat pasta, almond milk, rice milk, soy products, fast food, non-organic foods etc. These products are at the core of disease, pain, mental dysfunction and weight gain. Use the rule of baby steps to move good foods in and bad foods out. You’ll know that for sure when you stop consuming them for six weeks because your health will sky rocket and your disease/pain will go away………..guaranteed. At that point you won’t need to ask anyone ever again.

15. Understand you’ll need a good coach regarding diet, exercise and more importantly……what’s called self sabotage. Self sabotage represents subconscious belief systems regarding what we believe we deserve. Those belief systems are easily understood by getting naked and looking in the mirror. What you see in the mirror represents a part of you, which believes that’s exactly what you deserve. The self saboteur has a list of benefits, based on past pains, to you staying the same. The state of your health and body is not a chance occurrence. Working to understand the self saboteur is THE most important aspect of any health journey because if you don’t get the self saboteur on your team (working with the part of you who wants to be healthy), the healthy food list above doesn’t matter………….because you won’t eat from it for too long before you revert back to your original programming…forever being a slave to the self saboteur. Call me anytime to see if I have any space for personal one on one coaching with you at 613.932.4766. Ask for Mari or Miriam. I also run a weight loss clinic, which is the only weight loss clinic in Canada that addresses both weight loss and self sabotage. Have a great day.

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