First, we encourage you to follow a healthy eating system that suits you, that's the beauty of the LiWi-eating plan. If you're already doing something that works, by all means keep it up, there's no need to re-invent the wheel.
Our program is not a diet. We don't suggest you ever go on another diet again. Any program that has the word "die" in it is not for us. LiWi is about life. LiWi is about people. LiWi is about you.
Please don't ever feel alone during this or any other process. Through LiWi, you don't just have a buddy, you have a LiWi family to walk this path with you.
It is difficult to always determine what is best when it comes to healthy eating. There are answers and we hope you seek these out within the LiWi community. Please feel free to ask questions and share knowledge. LiWi is people helping people.
1. Eat Foods In Their Original Form. This means the way nature gave them to us. Our bodies recognize natural foods and know what to do with them. Natural foods are burned as energy and not stored as fat. In fact, fats from nature are actually healthy fats. It’s not what you eat, it's what you digest that counts.
When you are choosing foods, think of them as being either a plus food or a minus food. A plus food gives you something (life) and a minus food takes something away (death). Vibrant health requires that you eat more plus foods than minus foods.
Think of how good and nourished you feel when you eat a plus food. Endorphins flood your body. You eat slower and are satisfied with less food. It is very hard to overeat plus foods. Have you ever overdosed on apples?
On the other hand, when you eat a minus food, you may have instant gratification, but remorse soon follows. Your body cries out, "Why am I doing this?" The physical ramifications such as heartburn, bloating and fatigue inevitably set in.
We are not suggesting you never eat a minus food. There is a need for balance in life. To achieve balance, follow the 80/20 rule and/or the 50/50 rule.
The 80/20 Rule
|Plus Foods||Minus Foods|
|Eaten in time with||Eaten out of time|
|your body's natural clock||with your body's natural clock|
If you really want to supercharge your health, we recommend following a slightly different 80/20 rule consisting of 80 percent raw food and 20 percent cooked food.
2. The 50/50 Rule
The 50/50 rule consists of balancing your fats, protein and carbohydrates as follows:
During the majority of your meals, say 80 percent of your meals, try to have your fat and carbohydrate grams equal your protein intake, hence the 50/50 rule. This can be beneficial in helping you balance your blood sugar and helping you lose weight, if that's your goal. Remember to incorporate the 80/20 rule within this rule.
“Don't You Dare” Foods. Of course, there are temptations and foods that satisfy the need for guilty pleasure. We call those the “don't you dare” foods. To live your best and healthiest life, you should reduce or preferably eliminate those foods to the best of your ability.
We know it can be difficult to avoid white sugar or white flour, but don’t worry, we've come up with a list of healthy and delicious alternatives. (Apple Recipes)
|Don't You Dare Foods||Healthy Alternatives|
Lakanto, Zylitol, Stevia in moderation: Blue Agave, Raw Honey or Organic Maple Syrup
|White Flour||Whole Grain Flours|
(foods in a can or box)
(raw, fresh, natural foods)
Organic Oils: Extra Virgin Olive Oil, Grape Seed Oil, Sunflower Oil, Safflower Oil
Monosodium glutamate (MSG)
3. Don't Overeat and Follow the 30/30 Rule. It takes 20 minutes for the brain to register that the stomach is full. You can pack-in a lot of calories in 20 minutes. Three small meals and two snacks is what many health professionals recommend. And, to help you slow it down, we also advise you follow the 30/30 rule. Chew your food 30 times, then wait 30 seconds before taking the next bite. This should help you relax, savor each morsel and really enjoy the taste and flavors of your food. You'll be surprised at how full you'll feel.
4. Re-Invent the Meal. Meal-time seems to have lost its real significance in the United States. We eat on the run, in our cars, in front of the TV, at fast food restaurants...we even eat standing up. But, eating is really meant to nourish and balance the body.
In many cultures the ritual of eating is so significant, the meal can actually last hours—it becomes a social event, a family affair not be missed or taken lightly. If we could instill some of these values into our dinner hour, imagine how much happier and balanced you'd feel. It's time to re-invent the meal!
An easy way to re-invent the meal is to think of a meal in terms of courses. Especially for people who may want to trim back on a few calories, adding extra small courses might just do the trick. For instance, adding a healthy appetizer of a few apple wedges or a couple of almonds followed by a light broth and a simple chopped salad could really fill you up.
By the time you got to the main course, you may already be full. If not, you'll most likely eat less of it. And, to really set the mood that you're invested and committed to this meal-time, light a candle and immerse yourself in the moment. Life is short, enjoy and savor every morsel.
5. Pack Your LiWi-Pak. The LiWi-Pak “is what you require, when you require it.” Nourish your mind, body and spirit with the only essentials kit you will ever need. Make your health a priority and live your best life.
The LiWi-Pak is basically a kit you put together yourself that contains all the healthy items you'll need throughout the day so you'll never be forced to compromise on healthy choices again. This could mean packing your pack with water, healthy foods or other essentials. The best part is, it's tailor-made and perfectly customized just for you, by you.(How-To Pack Your LiWi-Pak)
For the sole purpose of education, this information is in no way intended to diagnose, offer medical advice or recommendations. Consult your physician before changing or starting a new eating plan.