The mind and body are wonderfully capable of resisting disease and healing themselves when given proper opportunity through a healthy diet. Since it may be difficult to follow this entire plan immediately, I recommend that you make a series of small steps gradually as you travel the healthy path. If you are rather sick with much inflammation, then Dr. Richey will modify your diet at your appointment to better meet your needs.
Your calorie distribution should by
approximately 40% protein, 30% carbohydrates, and 30% fats from the
above foods at each meal and snack.
If you are desiring weight loss and/or if you have much inflammation and/or if you have cognitive dysfunction (or even dementia),
then the calorie distribution should be approximately 20% protein, 20%
carbohydrates, and 60% fats. However, it is best to work with Dr.
Richey through health coaching if you pursue this latter option.
Eliminate tobacco, caffeine, alcohol, refined carbohydrates (white sugar, white flour, white rice), gluten and gluten grains (wheat, semolina, durum, einkorn, spelt, kamut, faro, rye, barley), preservatives, artificial colors and flavors, pesticides, added salt, pickling, cured foods, artificial sweeteners, high fructose corn syrup, genetically-modified organisms (GMOs), pasteurized and homogenized milk, oxidized cholesterol (powdered eggs and milk, skim and low fat milk). Do not consume anything artificial.
Some people are sensitive to foods with high oxalates and high histamines. And some people have food allergies especially dairy and wheat. Other people have dietary restrictions due to illnesses and diseases. So, please modify this diet plan as needed to correspond with your current health status and nutritional requirements.
But what to do about emotional eating? You are not hungry, but you want chocolate or chips or cake or some other addictive and unhealthy food. And not just a little. No, you want a lot! Emotional eating is not about food; it is about lack stemming from your childhood programming. I highly recommend this healthy eating meditation to help you overcome your emotional eating. Just listen to it once or twice (preferred) per day for 6 weeks to heal past emotional wounds.
Dietary goals (and all health goals) should be SMART! Slow and steady progress will get you to your finish line!
Keep in mind that food is something that we consume for our nourishment and health. If it is not nourishing and healthy, then it is simply not food!
be thy medicine,
be thy food.
is a lamp
to my feet
and a light
to my path.
The secret of health
for both mind and body
is not to mourn for the past,
worry about the future,
or anticipate troubles,
but to live in the present moment wisely and earnestly.