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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 Weeks 3 & 4 before viewing this Lesson

Nutrition, Level 2, Weeks 3 & 4


  • Increase your fruit and veggie intake
  • Limit your fried foods

Adjusting to Your New Diet

By now you should be comfortable with eating fresh fruits and vegetables. And hopefully you’re feeling a little better from eating more fresh fruits and vegetables.

They are easy to fit into your diet and lifestyle. It just takes a little planning and forethought.

More Fruits & Veggies!

For the next 2 weeks we want to try to eat a fruit or vegetable 2 times per day, not including the salad you should already be eating everyday.

This will reduce inflammation which will reduce our pain and irritation.

Now there are many ways to sneak more fruits and veggies into your diet. You can have a cup of blueberries with oatmeal for breakfast. You can have an apple, or celery, or carrots for a snack mid morning or afternoon. You can have some steamed spinach or sautéed greens for dinner.

They are so many ways to fit fruits and vegetables into our diets, we are only limited by our own imaginations.

Learning to Forget Fried Foods

At this point you are eating more fresh foods, and eating healthier.

Reducing fried food intake to no more than twice per week, is the next step.

Don’t eat fried foods more than 2 times per week. I try not to eat them even once a week. But every once in a while I will eat them, because I am human. And so are you.

This is a good way to slowly reduce the unhealthy foods that we all eat. Not saying we can never eat them again.

You can still have a fried food on your cheat day, and then have a fried food another time during the week. If you want to have a fried blooming onion along with French fries and chicken nuggets all on your cheat day, go for it.

Just don’t eat any more fried foods for the rest of the week.

But still try not to go too overboard on your guilt free day. Eat fried foods and processed foods, but keep in mind it’ll be very hard to recover from a 4,000 calorie day.

You can spend an hour walking intensely on a treadmill, and be lucky to burn 400 calories. You can eat 400 calories in 5 minutes.

So watch yourself. There are calorie bombs everywhere.

I hope you have a pain free day.

Lesson tags: Nutrition
Back to: Pain Free Lifestyle > Level 2
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