Nutrition

Living Wellness
8.0 Nutrition Plan

Each Point From Eight to Zero Represents A Vital Step to Healthy Eating


  • EIGHT – On a 1-10 “fullness scale,” avoid eating above an eight

    1. Eat to an eight or less on a 1-10 fullness scale at every meal
    2. Practice hara hachi bu, which is an Okinawan term essentially meaning to under eat at every meal and literally translates to mean “eight out of 10.” Okinawa is arguably the healthiest culture in the world. It has one of the lowest rates of heart disease and cancer, one of the lowest incidences of obesity, and is a culture that has the highest population of centenarians (people who live to be 100 years or older). One of the principal reasons for the level of health (healthiness) in this culture is the common practice of under eating at every meal.
    3. When it comes to practicing hara hachi bu, the Bible says it best: “… the man who fears (respects) God will avoid all extremes.” (Eccl. 7:18)
    4. Wellness Application: Be extremely mindful of the foods you eat and make a point to under eat at every meal.

  • SEVEN – Every 7th day take a nutritional break or sabbatical

    1. Sabbatical literally means “to rest or take a break from your regular routine” or, in this case, to rest or break from your regular eating routine.
    2. On your nutritional sabbatical (every 7th day), enjoy a “cheat” meal or “cheat” day. Indulge in foods that you normally abstain from.
    3. Your nutritional sabbatical should be a predetermined day that allows you to break away from your regular healthy eating routine.
    4. Wellness Application: Designate a nutritional sabbatical every 7th day where you suspend your normal eating.

  • SIX – Drink six net glasses (36 oz) or more of water a day

    1. To better understand how much water you need, it would be helpful to know how much water you lose during the day?
      1. Water lost through urination: five cups (40 oz)
      2. Water lost through respiration (breathing): two cups
      3. Water lost through perspiration: 1/2 to two cups
      4. Water lost through bowel elimination: 1/2 to two cups
    2. Diuretic beverages siphon 1/2 ounce of water for every one ounce consumed
      1. A diuretic beverage includes any drink with caffeine or alcohol, i.e. coffee, liquor, soft drinks, beer or wine
    3. To offset diuretic beverage intake, follow this rule: for every one ounce of alcohol, soft drink or coffee you consume, add an additional one ounce to your 36 oz daily water requirement
    4. For example, if you drink eight glasses (64 oz) of water during the day, but consume two cups of coffee (16 oz), two Diet Cokes (16 oz) and two glasses of wine (8 oz), then your net daily water intake would be 24 oz (64–40=24) or three cups. This is below your need of six net glasses of water a day. The solution is to drink more water to balance out the diuretic beverage intake or to drink less diuretic beverages. Your goal should be to drink six net glasses of water a day.
    5. Wellness Application: Drinks a large amount of water throughout the day and minimize (or avoid) drinking soft drinks, coffee and alcohol.

  • FIVE – Eat five or more servings of vegetables & fruits a day.

    1. Eat at least three servings of vegetables a day (1 serving size = 1 cup unless otherwise noted)
      1. Examples of vegetables are: artichoke, asparagus, beets, broccoli, cabbage, carrots (1 medium), cauliflower, celery (1 medium), collard greens, cucumber, eggplant, garlic (1 clove), green beans, kale, lettuce (1 cup shredded), mushrooms, okra, onions, parsley, peppers, potatoes (1 medium), radishes, snow peas, spinach, sprouts, squash, sweet potatoes (1 medium), tomatoes (1 medium), vegetable soup (1 cup), water chestnuts, watercress, yams (1 medium), zucchini, 100% vegetable juice (6 oz)
    2. Eat at least two servings of fruit a day (1 serving size as noted)
      1. Examples of fruit are: apples (1 medium), apricot (1/4 cup), avocado (1/3), bananas (1 medium), blackberries (1 cup), blueberries (1 cup), boysenberries (1 cup), cantaloupe (1/4), cherries (1 cup), cranberries (1/2 cup), dates (5), grapefruit (1/2), grapes (1 cup), guava (1), honeydew melon (1/4), kiwifruit (2), lemons (1), limes (1), mangos (1/2), nectarines (1), olives (1/4 cup), oranges (1), peaches (1), pears (1), pineapple (1/2 cup), pumpkin (1 cup), raspberries (1 cup), strawberries (8), tangerines (1), tomatoes (1 medium), watermelon (2 cups), 100% fruit juice (6 oz)
      2. Wellness Application: Eat plenty of vegetables and fruits and consume a green vegetable salad most days.

  • FOUR – Eat four or more servings of protein-rich foods a day

    1. Legumes (one serving size = ½ cup unless otherwise noted)
      1. Examples of legumes are: beans (garbanzo, navy, pinto, kidney), lentils, peas (garden, black-eyed, green, Crowder, split peas), soy beans, soy protein powders (1 oz), soy yogurt (1 cup), peanuts (2 tbsp), tofu (1/2 cup)
    2. Animal source proteins (one serving size = the size of your palm for meat unless otherwise noted)
      1. Examples of animal source proteins are: cheese (low-fat) (2 oz), chicken (3 oz), cottage cheese (low fat) (1/2 cup), beef (3 oz), eggs (2 whites or 1 whole), fish (3 oz), milk (low-fat) (1 cup), pork, protein powder (1 oz), turkey (3 oz), yogurt (low-fat plain) (1 cup)(Greek-style is best)
    3. Wellness Application: Eat some type of protein at most meals and focus on consuming legumes, fish and yogurt (Greek-style) as your main protein source.

  • THREE – Eat three or more servings of 100% whole grains a day

    1. Eat three or more servings of 100% whole grains everyday. (one serving size = ½ cup unless otherwise noted)
      1. Examples of grains are: barley, brown rice, buckwheat, bulgur, cereal (low sugar, high fiber), corn, kasha, millet, oatmeal, pasta (100% whole grain), popcorn (low fat), rice cakes (1 cake), whole grain bread (1 slice), whole grain crackers (6-8), whole wheat bread (1 slice),
    2. Make sure that all grains have at least three grams of fiber per serving and are 100% whole grain
    3. Wellness Application: Consume plenty of whole grains while being careful not to confuse whole grains with processed grains. Whole grains have at least three grams of fiber per serving and will state 100% whole grain or 100% whole wheat on the food label.

  • TWO – Eat two servings of healthy-fat foods a day

    1. Nuts & seeds (one serving size = one handful unless otherwise noted)
      1. Examples of nuts and seeds are: almonds, brazil nuts, cashews, chestnuts, filberts, flaxseed, hazelnuts, macadamia, pecans, pistachios, sesame seeds, sunflower seeds, walnuts
    2. Healthy oils (one serving size = one tbsp unless otherwise noted)
    3. Examples of healthy oils include: canola oil, fish oil, flaxseed oil, olive oil, peanut oil, sunflower seed oil and walnut oil
    4. Eating a serving (6 oz) of cold-water fish counts as a healthy-fat food.
    5. Eating a serving of avocado or olives also counts as a healthy-fat food.
    6. Wellness Application: Eat a minimum of two servings of healthy-fat foods a day and focus on consuming nuts, seeds, cold-water fish, avocados, olives and olive oil as your main healthy-fat source.

  • ONE – Limit processed or “junk” food to no more than one serving a day

    1. Processed or junk food includes: processed carbohydrates, fried foods, artificially sweetened foods, high saturated-fat foods, foods containing corn syrups and/or sugar alcohols.
    2. Examples and serving sizes of processed or “junk” food are: artificial sweeteners (any amount), bagels (1 small), beer (8 oz), bread (low fiber) (1 slice), cakes (size of your palm), candy (small handful), candy bars (1 small), cereals (low fiber, high sugar, 1/2 cup), chips – potato or corn (1/2 cup), cookies (2-4 small), crackers (3 to 5 small to medium), doughnuts (1), fried foods, frozen yogurt (1/2 cup), fruit juices that are not 100% (6 oz), ice cream (1/2 cup), liquor (2 oz), macaroni (cooked 1 cup), pancakes (low fiber, 2 small), pasta (1/2 cup), pastry (1 small), pies (1/8 pie), popcorn (high fat, 2 cups), pretzels (low fiber) (handful), pudding (1/2 cup), sherbet (1/2 cup), soft drinks (diet or regular, 8 oz), sports drinks (8 oz), syrup (1/4 cup), taco shells (2 small), white rice (1/2 cup), wine (3 oz), yogurt (high sugar, 6 oz)
    3. Wellness Application: Limit your consumption of processed or junk foods to no more than one serving per day. For optimum wellness, avoid these foods altogether.
  • ZERO: Abstain from processed or “junk” food two to three hours before regular bedtime (see list #8 for these foods).
    1. Avoiding the consumption of processed or junk food two to three hours before your regular bedtime promotes fat burning, muscle building and improves the body’s immune system.
    2. Following this rule stimulates the release of human growth hormone, which slows the aging process.
    3. Wellness Application: Avoiding the consumption of processed or junk food two to three hours before your regular bedtime is one of the healthiest habits you can practice.

  • Helpful Nutritional Definitions

    1. Whole grain or whole wheat has at least three grams of fiber per serving and should read “100% whole” on the label.
    2. The term “high-fiber” means having at least three grams of fiber per serving.
    3. The term “high-sugar” indicates the product has more than 20 grams of sugar per serving.
    4. The term “low-sugar” signifies that the product has less than 5 grams per serving.
    5. The term “high-fat” means the product has more than 5 grams of fat per serving.
    6. The term “low-fat”means the product has less than 5 grams per serving.
    7. Artificial sweeteners stimulate sugar cravings and negatively affect brain chemistry and hormone balance. For optimum health, avoid all artificial sweeteners. Stevia, honey and cane sugar are the best sweeteners, but still use sparingly!

  • “Foods” that “kill”

    1. Artificial sweeteners
      1. Saccharin, aspartame (NutraSweet), sucralose (Splenda), Acesulfame-K
    2. High fructose corn syrup
    3. Hydrogenated fats including trans fats
    4. Margarine
    5. MSG – mono sodium glutamate
    6. Hormones found in milk and meats
      1. Choose organic milk and hormone-free meats
    7. Food additives and food coloring
    8. Pesticides
    9. Sugary foods
    10. Fried foods

  • The bottom line of Living Wellness nutrition:

    1. Always eat a protein-rich or healthy-fat food with each meal (see #5 and #7 for these foods).
    2. Always eat breakfast and avoid skipping meals.
    3. Avoid eating to fullness by under eating at every meal; practice hara hachi bu and be mindful of the food you eat (see #1).
    4. Eat small meals every 2 to 4 hours throughout the day.
    5. Minimize (or avoid) late night eating (see #9).
    6. Eat as close to nature as possible and reduce your consumption of processed foods. Eat more “God-foods” (natural) and eat less “man-foods” (processed).
    7. Avoid “foods that kill” (see list #11).

“Whether therefore you eat or drink or whatever you do, do all for the glory of God.”
~ 1 Corinthians 10:31