I’d like to introduce you to Ray (actually, he’s introduced himself here!)… I met Ray as a nutrition client and will continue to work with him through his transformation. He’ll be attending our cooking classes along the way to stay inspired and keep moving forward. As you will read, he’s ready for big change in his life! HOW BIG you ask?

Here’s the breakdown of his goals:

• To ultimately lose 100 lb ( we started Feb 4th on the whole foods regime) to improve quality of life- especially to become more mobile
• To reverse health problems:
• Improve sleep quality (sleep apnea)
• Lower and stabilize blood pressure
• Blood sugar irregularities (pre-diabetic)
• Balance mood
• To lose the first 20 lb by mid April

Ray has agreed to keep us current on his transformation. Challenges, learning and opportunities, as well as successes and progress. We will be covering his story week by week about his transformation from education and lifestyle adjustments towards whole, clean, healthy foods.

Our job as his readers/fans is to encourage him to KEEP GOING! And to give him nudges and tips along the way. Weight loss is more successful when you tell your community what your goal is so that they can help you to keep to your path.

The Plan:

Our plan for Ray is based on a Holistic Nutrition perspective (read more here for what a holistic nutritionist does). We will be using whole foods, prepared properly, specific foods to help address health issues, some supplements and lifestyle changes to get him to living the life he wants!

The plan is custom made for him and his health goals, lifestyle and diet needs. That said, the nutshell is this:

Avoid/reduce:

Counting calories: ) It is unnecessary at least and makes people crazy at most…
Non foods including coffee, sodas (yes, even diet)

Refined carbs: white flour and sugar so commercial cakes, pasta, pizza, burgers…

Eating outside of the house (to avoid trigger cravings)

Focus on:
Increase hydration through fresh juices (everyday), pure water and watery foods like fresh produce and soups

Increase produce consumption with some specific food recommendations for reducing inflammation ad regulating blood sugar

Nutrient dense foods like kale, sprouts, anything dark green, spirulina and more

Quality fats only organic, extra virgin, especially coconut oil, but no restriction of fats!

Getting sweetness naturally from sweet veg like beets and roasted yams

Omega 3 from supplements, walnuts and fish
Whole grains like oats, brown rice and quinoa

Probiotics from supplements for now until I convince him to start liking sauerkraut and kimchi…
Portion control and eating 5-6 small meals through the day

Proportions/ food groups: mainly vegetables, small portion of whole grains and some quality meat or other protein as garnish for most meal

We’ll be getting more specific about Ray’s plan and include recipes and more info/ health articles as we go.