7 Step Plan to Successful Diet Change

Overcoming years of habit is the hardest part of making any kind of change. The key to success is making an easy to follow, step by step plan. It is also very important to remember WHY you are making the change.

First:

Remove temptation. Sorry, that bag of chips from the pantry has to go.

Second:

Make sure to make a list of replacement foods, to the ones you will be giving up. For instance, replace white potatoes with quinoa, wild rice or sweet potatoes.

When finished, go shopping.

Third:

Plan a menu for the whole week, including snacks, as they are vital to your success!

Fourth:

On Sunday prepare snacks - hard-boil some eggs for a quick bite. Wash and chop peppers, celery stalks, carrots.  Pre cook quinoa, lentils or rice for weeknight dinner.

Fifth:

If you have family to feed, talk to them and introduce the new menu. I did it and they all survived.

Sixth:

Prepare an emergency kit to carry with you – small bag of almonds, apple and/or good quality protein bar are your best friends for when the hunger comes and all there is available are cinnamon buns!

Seventh:

Simple is better. At least until you firmly establish new eating habits.

Here is what I eat at work. Breakfast, snacks and lunch. It took me 2 weeks to get used to new food routine and 11 months later I am still doing it.

For breakfast I alter between green or berry protein shakes – I started with berry shakes first than tried making green ones. Remember they are super healthy but more time consuming to prepare.

For lunch I have a salad. 

My snacks usually are apples, protein bars, hummus with veggies, hard-boiled eggs or rice crackers. 

Whatever the reason that you want to change your eating habits you may want to learn more about Alkaline Diet principle.

Below is a simple list of foods to avoid, at least in the first 4 weeks to help clean the body from accumulated toxins. Once we are rid of toxins, the body can function better, digest faster and the nutrient absorption increases.  How this process works and why it is vital to our health is very well explained in the book by Dr. Junger that I reviewed here.

AVOID DAIRY GLUTEN SOY PEANUTS & PEANUT BUTTER SUGAR ARTIFICIAL SWEETENERS COFFEE ALCOHOL FRUIT HIGH IN SUGAR EXCEPT LEMONS & LIMES, FARM-RAISED FISH WHITE POTATOES CORN

REPLACE ALMOND, COCONUT & FLAX MILK BROWN RICE, QUINOA RAW ALMONDS ALMOND BUTTER COCONUT SUGAR, STEVIA GREEN & HERB TEAS NON-STARCHY VEGETABLES ORGANIC GREEN ("GRANNY SMITH") APPLES, ALL BERRIES WILD-CAUGHT COLDWATER FISH FREE-RANGE CHICKEN & TURKEY GRASS-FED BEEF SWEET POTATOES, YAMS, LEGUMES AVOCADO OLIVE OIL, GRAPESEED OIL, COCONUT AND FLAXSEED OILS

Happy Healthy Spring!

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Spring Cleaning with Natural and Homemade Cleaners 

The sun is shining and unfortunately the grime on the windows reminds me that if I want to see the outside it is time to do some window washing. Once I start with the windows the whole spring cleaning fever starts.

I love when we can finally open the windows and let the fresh air in. Getting rid of dust from all the nooks and crannies, washing anything washable and dusting couches may not be the most fun but the end of the day when I can sit down with a cup of tea and take in the newly polished furniture and dust free air, it makes me feel good.

I like using cleaning products that are not only safe for my family but also for the environment. There are known carcinogens, hormone disruptors and substances that contribute to asthma and lung inflammation contained in the most popular household productsWhen buying cleaners please check the labels for any harmful chemicals like: phosphates, triclosan, SLS. For the full list of toxic ingredients commonly found in household cleaners check out David Suzuki’s website http://davidsuzuki.org/issues/health/science/toxics/the-dirt-on-toxic-chemicals-in-household-cleaning-products/

For every day cleaning of sinks or the stove, I use baking soda. Any other surfaces like tiles or windows, the vinegar and water solution works very well. It is all very basic.

Glass Cleaner – ¼ cup of vinegar, 4 cups of water, 1 tsp of lemon EO. Add to spray bottle and shake well before use.

Stovetop Cleaner – 1/3 cup of baking soda, enough water to create a paste, 5 drops of lemon essential oil, 5 drops of rosemary essential oil.

Toilet Bowl Cleaner – ¼ cup of baking soda, 1 cup of vinegar, 20 drops of tea tree essential oil. Pour around sides of bowl and let sit for 15 minutes. Scrub and flush.

You could even drink this one

• Here you can find all the uses for baking soda, vinegar and lemon: cleaning with household items
• For nice smelling spray cleaner (my favorite is lavender and sage!) check this post.
• How to clean with lemons.
• For the list of household items that are great for cleaning go here.

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Happy Spring cleaning!