Plan
Program Recommendations
Use the following "ideal" recommendations as a reference for setting your criteria as a "successful step forward" towards your TLC Goals. Base your criteria for each Element on where you are in your journey towards your optimal lifestyle. Each planned weekly change should be considered a permanent step in the direction you want to go in faith.
Recommended ideal Faith Component Goals:
- Morning Bible Study - 15+ minutes before breakfast.
- Devotional Readings - 5+ minutes 3+ times per day.
- Constant Communion - Includes all thoughts and feelings in silent "dynamic" prayer regarding your dependence on Christ for you to make the right health choices throughout the day.
- Evening Journal - 10+ minutes of reflection - repenting for the day's defeats, thanking God for the day's victories, and asking God for more faith in His divine Tender Loving Care (TLC) in transforming your heart.
Recommended ideal Habits Component Goals:
- Sleep - 6-8 hours of restful sleep per night.
- Water - 8-10 (8oz) glasses of pure water per day.
- Air - 2+ minutes of "Breathing Exercises" at least every hour while sedentary.
- Sunlight - Average of 15+ minutes of direct outdoor sunlight per day.
- Temperance - Total avoidance of all harmful substances and activities, and moderation in all healthful substances and activities.
Recommended ideal Exercise Component Goals:
- Frequency - Daily
- Intensity - 6+ Rating of Perceived Exertion
- Time (duration) - 30+ minutes per day (10+ minutes minimum per session)
- Type - Walking or Jogging (or other full body activity) + Strength Training
Recommended ideal Nutrition Component Goals:
- Breakfast - Regular Time, 40-60% of Daily Amount, Nutritious
- Lunch - Regular Time, 30-40% of Daily Amount, Nutritious
- Dinner - Regular Time, 0-30% of Daily Amount, Nutritious
- Snacks - None (or very light, nutritious, and seldom)
Food Choices for Weight Loss & Chronic Disease Prevention or Reversal
- Whole Plant Foods - >60% of daily Calories (Net Points = 20+)
- Meat / Poultry / Fish - None
- Milk / Cheese / Eggs - None
- Vegetable oil - None
- Processed Foods - Minimal
- Added Sugars - Minimal