Keep It Simple Stupid -Protocol for a healthy lifestyle!
Your easy-to-follow protocol to health; reaching your ideal physique is just a by-product!
Eat every2.5-3 hours
Every meal (Breakfast, Lunch, Dinner) must contain a protein, fat, and a vegetable or fruit.
Eat twice as much vegetables as fruit.
Consume Omega 3 rich foods every day.
Drink half your weight in oz of water/day.
No Gluten, Sugar/artificial sweeteners, or Dairy.
You are allowed more veggies and such this is just an example list
Keys to Success: Desire, Discipline, Consistency, Will Power! Keep a food/workout diary to keep accountable.
Drink a full glass of water first thing in the morning, and then drink continually through-out the day.
Make breakfast your largest meal of the day, and NEVER skip a meal.
Listen to your body, when you are hungry…eat!!
Read the labels: anything with >5g sugar is OUT!
Prep prepprep, being prepared is KEY! Meal plan all your foods the day before!!
Always have an emergency snack on hand.
EXERCISE! Just do whatever you enjoy doing! It increases oxygen for energy! If you’re exhausted after you did too much. It should give you energy not make you need a nap. Same rule applied to fruit intake.
Weigh in…only allowed once a week!! Pick a day, every Sunday morning, and no more!
Sleep, and don’t stress! A sleep deprive stressed out body will NOT transform!
Example Meal Plan:
Breakfast 7Am:1/2 sweet potato, onion, bell pepper, spices and ground beef topped with 2 eggs
Snack 9:30AM: raw fruit, veggies, or epic bar
Lunch noon: 1-2 veggies, chicken/turkey, other ½ sweet tater
Dinner 6PM:1-2 cups veggies, salmon,
Bedtime Snack: egg white, cauliflower rice and aminos
As a practitioner of functional medicine in Fort Gratiot MI, Dr. Rachel has developed a results-driven approach that combines hands-on care, experienced analysis, and easy to understand instruction to ensure the health and well-being of her clients. Dr. Rachel has a well-rounded practice that assists individuals with a diverse array of health concerns.