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4627 Fifth Avenue
Pittsburgh, PA 15213

During this challenging time, we are offering our Pain Free Lifestyle course for free.

Weeks 3 & 4

You must first complete Week 3 & 4 before viewing this Lesson

Nutrition, Level 1, Weeks 3 & 4


  • More Fruits & Veggies
  • Cutback on Fried Foods & Red Meats

Starting Small & Slow to Fix Your Nutrition

I like to start out easy with most things. I find it makes the whole process, well, easier.

To start a large project, like changing around your eating habits to feel better and to lose weight, can be very daunting — or even overwhelming to some.

If you start out with a small, easy to accomplish step, it can do wonders for your confidence and help you get to that next level. That is why I like to start out with focusing on just eating breakfast.

For the last two weeks hopefully you have been getting more comfortable with eating breakfast. And hopefully eating a healthy breakfast.

Hopefully you are feeling some benefits from just this small change. Such as a little more energy, less sugar cravings, and a little less achy.

As you eat better, you will reduce inflammation in your body, which will help you to feel less achy.

These next two weeks we are going to be changing around your eating habits even more.

Fruits & Veggies

The first change is to eat a fruit or vegetable every day.

If you are already doing this, great. If you are not, eat any fruit or vegetable that you like. But have one per day.

The reason for this is pretty obvious. The more fruits and vegetables we eat, the less inflammation we will have in our bodies, the more fiber we will have passing through our colons, and the better we will feel.

Cutting Back on Red Meat

The second step for these two weeks is to eat red meat no more than two times per week.

We as a society eat way too much animal protein. There is very convincing evidence

that most of our preventable causes of death, along with our obesity epidemic, can be due to our fixation on animal protein.

If you are following this nutrition program along with my exercise program, then you are increasing your activity, and will need some protein.

But chances are that you are already eating enough protein.

You are not going to have to go vegan in this program. But we will slowly and easily decrease your reliance on animal protein. You won’t have to completely give up meat. But we all know that we can’t eat a steak a day and be healthy and feel well.

Forget Fried Foods

The last step for these two weeks is to eat fried foods no more than twice a week.

Now if you don’t eat fried foods, I am not recommending that you start.

But you don’t want to eat those types of foods any more than twice a week, right now. They are calorie bombs and full of toxins.

Once the oil is used to fry something once, it becomes denatured and produces free radicals. Free radicals create inflammation in your body. We’re lucky if most restaurants change their oil once a day. Let alone after each frying.

Next time you are in a fast food restaurant ask them when was the last time they changed the oil in the fryers.

Once again, not saying to completely give up fried foods, but let’s decrease how many times we eat it per week.

That is enough for weeks 3 and 4.

Good luck, hang in there. This next step will be harder then the first 2 weeks.

You can stick with it though. It just takes a little thought.

Eat smarter, don’t just eat.

I hope that this helps you to have a pain free day.

Lesson tags: Nutrition
Back to: Pain Free Lifestyle > Level 1
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