Week 2. Review
the inventory of 150 healthy strategies
(simple, doable goals)
Week 3. Embrace
at least one new way of being, monthly.
Week 4.
Raise awareness with progress notes.
Decide on some doable goals.
MONTH #1
Week 5.
STAY HYDRATED: Sip on clean, filtered water, all
day.
Week 6.
Must there be life without coffee?
Week 7.
Here's the skinny on tea leaves!
MONTH #2
Week 8.
EAT POWERFUL PLANT PROTEIN.
Week 9. The
magical, mystical, marvelous "super bean".
Week 10.
Which proteins are prime? How much do I need?
Week 11.
Preventing bone loss: Milk a cow ...or a bean?
MONTH #3
Week 12. Get
2-4 teaspoons ESSENTIAL OILS & MONO FATS
Week 13. The
joy of flax. OOOOOOh, baby!
MONTH #4
Week 14.
LOW GLYCEMIC FARE
...for more ENERGY,
stable MOODS, lean
MUSCLES
Week 15. White
sugar, white flour... What's all the fuss about?
Week 16. Moodiness,
food cravings & maintaining alertness
Week 17.
Fat-free snacks fatten you up!
Week 18. Alcoholic
calories are glycemic and "fattening".
Week 19.
Fiber-rich foods & glycemic index: Is there a connection?
Week 20. Are
carbohydrates in or out for adult-onset diabetics (Type ll)
MONTH #5
Week 21.
CRUNCH ON 7 - 9 PHYTO-RICH FRUITS & VEGETABLES.
Week 22.
Cook with a healing herb or a phyto-rich spice?
Week 23. Can
nutrient-rich, phyto-filled foods & herbs be a remedy?
Week 24. Why
buy organic?
MONTH #6
Week
24. EXPLORE FIBER RICH WHOLE GRAINS
& LEGUMES
Week
25. Which starches will keep you healthier & energized?
Week
26. Does your kitchen need a face lift?
Week
27. Create a master grocery list... and include your favorites!
Week 28. Sample
breakfast combinations
Week 29.
Sample lunch combinations
Week
30. Sample dinner combinations
Week 31. Snax
in a snap! What's your mission? To focus or to relax?
Week 32. Dining
out? Don't freak out. Check out these guidelines.
Week 33.
Oriental, French, Italian, Mexican, Middle Eastern, Indian.
Week 34. A
salty dilemma.
MONTH #7
Week 35.
SAVOR FLAVORS of FOODS & BEVERAGES
MONTH #8
Week 36.
SHRINK STOMACH MUSCLES
Week 37.
Your body KNOWS when you are HUNGRY. Trust yourself.
Week 38. Your
body KNOWS when you are FULL. Trust yourself.
MONTH #9
Week 39. GET
YOUR REAR IN GEAR: 30-60 cumulative
minutes, daily.
MONTH #10
Week 40. BREATHE
DEEPLY:
When nervous, fidgety, anxious,
close your eyes & meditate.
MONTH #11
Week 41. SCHEDULE
JOY IN, EVERY DAY!
Week 42.
Spirituality: being in tune with your own personal truth.
Week 43. Make
friends with healthier (nontoxic) people.
Week 44.
Getting back in balance ...once you've taken a tumble.
Week
45. Body clock rules:
physical energy levels, creativity &
memory.
Week 46. Kick
the dieting habit! Busting diet mentality is a challenge.
Week 47. Count
calories? Forget about it!
Week 48. What
does it mean to be lean?
Week 49. What
does it mean to become truly healthy?
Week 50.
Are you feeling energized yet?
Week 51.
Transform into a health-conscious chef.
Week 52. Food
is medicine -- Therapeutic recipes
Meal Planning
Concepts
Pesticide 'n
fungicide purifier
Click
here for a list of recipes
& meal planner:
(B)-breakfast,
(L)-lunch,
(D)-dinner,
(S)-snack
Breakfast
Pancakes
Tofu Shakes
Muffins & Breads
Phyto filled Options &
Open Faced
Sandwiches
Fine Dining
Salad Dressings
Salads
Soups
Side dishes & snax
Desserts
Glossary
Recommended reading
$$$ saved by healthier practices
GETTING IN TOUCH: how am I honestly
feeling?
BEING IN BALANCE: how does it feel?
REPRODUCIBLE: lifestyle log
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
BE
LEAN,
HEALTHY, ENERGETIC!
Medical
Health Planner for a Metabolic
Makeover
[ISBN 0-9663748-6-X] $22.95
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
Copyright© 2005, Helene Berk, M.Ed., R.D.
