Nutrition | Peace of mind | Lifestyle | Balance
My philosophy about life is that we are in control and we can change things. We can change the way we eat, feel, experience, live. We decide what’s best for us. Every single minute we are making a choice… to be healthy or eat junk, to stress out or calm down, to live in style or be content with what you have, to be balanced… or not. It’s simple. And it’s up to you.
Everybody can create the dream-self.
You can do it on your own or you can let me help you in the most amazing journey that will change your life and the way you feel about food, exercise, style, love, relationships and work. All you have to do is make the decision to change things, to take control.
And because I believe in sharing the knowledge, here is a 10 weeks plan I developed especially for you. You can download it in english and bulgarian. It will mark the steps for a healthier, happier you. Good luck! It will be a journey to remember :)
10 weeks plan for a healthier & happier you
I know changes are tough and when someone tries to change too many things at once, they usually fails. So my advice for you is to take it easy. One step at a time. Change only one thing per week. Take time to feel comfortable with the new change and then slowly continue with the next one. Just one, don’t hurry, take your time! Print this chart, put it on the wall, look at it every day, do it every week. Scratch out the things you’ve accomplished and enjoy your success! Good luck :)
Week 1 – Drink more water & stop the soft drinks.
Drink one more cup of water every day until you reach the minimum of 6-8 glasses daily, but not with meals. Have a glass of water always on the desk, put a bottle in your purse, drink it! Stop consuming the chemically created soft drinks. Start drinking only pure natural drinks, like room temperature water, fresh fruit and vegetable juices, infused water and homemade lemonade.
Week 2 – Junk food for lunch? Not anymore!
Reduce the amount of fast foods and try to slowly change it. If you eat junk sandwich every day for lunch, skip one or two days, eat a salad instead. Start replacing the junk with healthier alternatives, one day per week, than two days per week, than three, slowly. Have a salad, a wholewheat sandwich with vegetables, a cooked meal, enjoy it, it’s delicious!
Week 3 – Salt & sugar.
Change the salt and sugar at your home. Buy sea salt and himalayan salt, use the first one for cooking and the second for fresh meals, throw out the table salt. Buy a jar of honey, agave, maple syrup, stevia… replace the sugar with it. You can use them with your coffee and tea, in cakes, in breads, in everything you want, just like you used to sugar. Discard the old stuff, embrace the new.
Week 4 – Milk thing.
Buy some tasty non-animal milk and stop using the cow milk, unless you are 3 years old. Try coconut milk, rice milk, almonds milk or any vegetable, nut or fruit milk you find out there. They are so good you won’t even miss the old one. Try it and thank me later :)
Week 5 – The good, the bad and the ugly. Fats.
Trans fats are bad for you, very bad. The problem is that you are using them every single day. Throw out the margarine, the hydrogenated fats and stop heating most of the vegetable oils. The safe ones for cooking are coconut oil, extra virgin olive oil & safflower oil. Pick one or pick them all and use them for cooking. Nothing else. For salads you can use them again plus any cold pressed oil.
Week 6 – Whole grains.
White flour, white bread, white rice, refined foods – eat them no more! You and your family deserve the best, the whole thing, the whole grains. Buy only products made from whole grains, like wholewheat bread, brown rice, whole grain pasta. Stop using chemically extracted parts of the grains, eat them whole.
Week 7 – Chemicals in your kitchen?!
Really, have you ever seen the ingredients list of the food you bring home? Read it now and answer one simple question – is it food at all? Learn to read the ingredients list. Apart from the chemicals and strangely named substances, most foods are made from hydrogenated oils with added sugar and table salt, and you don’t eat that stuff anymore, right? Clean your house from the old chemical foods and star buying only clean products. Such as those found in the organic stores.
Week 8 – Food combining.
If you are an omnivorous eater, learn the food combining chart and try to follow it as much as possible. That’s the only way to ease your digestive system, lose weight and feel light after a meal. Try it a couple of times, see how you feel, learn to love it :)
Week 9 – Reduce the animal products.
I didn’t say stop it, so don’t make a grumpy face! The healthy eating principles allow the consumption of clean organic animal products 2-3 times weekly. No more. And definitely not 3 times per day! So, reduce the amount of meat, fish, cheese and all their derivates to 2-3 times weekly. Add more fruits, vegetables, beans, nuts and grains to your diet. Diversity is the key.
Week 10 – Detox.
Well, you eat healthier now and you are a happier person, I know that. But there are still some old residues in your body that are searching for a way out. The easiest way to get rid of them is detox. A simple one – one day juicing fast, one day of eating only organic fruits and vegetables, a mono diet with rice for a day. Something simple and easy. Find a way to detoxify your body and do it now and then, once per week, once per 2 weeks or at least once per month. It’s all good.
Now, look at that chart! You’ve accomplished so much! I’m proud of you! You made the first steps for a healthier and happier you. You took your life in your own hands. Great job!!! I’m really very proud of you!
Nadia Petrova, holistic nutritionist
Personal philosophy – love more, laugh more, eat nourishing foods, exercise, bring beauty to your life and let go of what hurts…
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