Program Basics
Program Basics
Marilu Henner summarized what she learned about a healthy lifestyle in the 10 Steps of the Total Health Makeover®. Following the 10 Steps will give you Balance, Energy,Stamina, and make you Toxin-free – you’ll be your B.E.S.T. with THM®! As your body becomes healthy, you’ll even lose weight!
You can follow the 10 Steps of THM® even if you have health challenges, like diabetes or gluten intolerance. THM® is the perfect plan if you have a food or dairy allergy. You can lower your cholesterol levels, too!
Here’s a quick outline.

1. Watch for chemicals in the foods you eat.
Additives and preservatives can be harmful. Read the labels and learn what’s in your food. Eat more natural and organic foods.

2. Cut back on – and try to cut out – caffeine and nicotine.
These are drugs that keep your body from being healthy. You’ll feel better with decaf – or water!

3. Replace processed sugar with natural alternatives.
Use natural sugars – fruit, maple syrup, raw honey, blackstrap molasses and other natural sweeteners. Avoid chemical sweeteners.

4. Limit – or eliminate – red meat.
Avoid the drugs and hormones given to livestock, and the unhealthy saturated fats from
red meat. Select organic, vegetarian-fed, free-range poultry and ocean fish instead.

5. Avoid dairy products (anything made from the milk of another animal).
Like meat, cow’s milk is filled with drugs and hormones (and worse). Cow’s milk is meant for a baby cow, not a human.

6. Combine your foods for efficient digestion.
You’ll have more energy eating fruits, animal proteins, and starches separately. It’s easy to have fruit for breakfast, protein and vegetables for lunch, and whole grains and vegetables for dinner.

7. Reduce the fats you eat.
Fats from natural, whole foods (like fish, nuts and vegetables) are good for you. Avoid saturated and trans fats.

8. Exercise daily.
Break a sweat for at least 10 minutes a day. Exercise helps with weight loss and general well being. Make it fun!

9. Get enough sleep.
Regular sleep restores your energy by giving cells time to repair. Sleep helps the other nine steps work even better.

10. Do everything with Gusto!
Gusto is an enthusiasm for life and a positive attitude about yourself. When you’ve got it, life is good.

Healthy Substitutes

Posted by Blogger in Articles - Health, Articles - Ten Steps and THM Basics, Products we love



In Place of: Substitute:
Baking Powder and soda Use health food store brand


Butter Earth Balance margarine
Chocolate Non-sugar, non-dairy chocolate chips
Cornstarch (for thickening) Arrowroot powder (when using arrowroot as a substitute for flour or cornstarch, reduce the amount by one half)
2 Tablespoons butter mixed with 1 Tablespoon flour to thicken soups and sauces (7 grams fat) 2 Tablespoons kuzu (0 grams fat)
Eggs Egg whites (1 egg=2 egg whites, or 2 eggs=3 egg whites) OR Ener-G egg substitute (found in health food store, follow package directions)
Mayonnaise (1 Tablespoon=11 grams fat) Veganaise (found in refrigerator section of the health food store) or Nayonaise (1 Tablespoon = approx. 3.5 grams fat)
Meat Beans, grains, nuts
Salt Kelp granules, garlic (fresh or powdered) and herbs
Vinegar Pure apple cider vinegar or fresh lemon juice
White flour Whole grain flours (for baking use 100 percent whole grain pastry flours) when substituting whole grain flour for white flour in a recipe use approximately 20 percent more moisture because of the greater absorption of the whole wheat flour due to the presence of bran and wheat germ.  Also use about 10 percent less shortening.  Those with gluten intolerance or sensitivities: there is a selection of gluten free flours in health food stores and many conventional supermarkets.
Cow’s milk Rice milk, soybean milk, nut milks (coconut milk, almond milk, etc.)
1 cup milk (for baking) 1 cup rice or soy milk or other milk substitute or 1 cup water and 2 Tablespoons soy or rice margarine
1 cup buttermilk ½ cup milk substitute, ½ cup water, and 1 Tablespoon vinegar or lemon juice
Light cream Plain soy milk
Heavy cream Plain soy cream
Sour cream Soy sour cream
Cream cheese Nayonaise or soy cream cheese
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