At-A-Glance

CONNECT for Success
Ask a friend or two to join or support you on your journey because “we’re better together.” Start or join a small group. Online groups available too.
- Connect with your current health by measuring your weight, waist size, blood pressure so you know your numbers. See your doctor(s) for annual checkup.
- Start your health profile, enter your starting figures at www.danielplan.com “Start” tab.
- Begin learning about foods to eat and avoid. Watch “Clean Out Your Pantry” video and print out the “Good Foods” shopping list.

RELY on God's Power
Seek God’s power to help make changes to your health and life.
- Start your day with an attitude of gratitude and journal your journey. Seek God’s help. Read “How to Have a Meaningful Time with God” by Pastor Rick.
- Complete the One-Page Miracle. Set goals. Try to win the week. Consider using food and exercise tracking tools like fitday.com, loseit.com or fatsecret.com.

EAT Delicious Whole Foods
Have 70% of your daily diet consist of whole, living foods including raw or lightly cooked vegetables, fruit, raw nuts and seeds. The other 30% can include lean protein, whole grains and starchy vegetables.
- Don’t drink your calories (sodas, juices, alcohol). Drink water instead.
- Read the label: Avoid high fructose corn syrup, hydrogenated oils, nitrates, food coloring.
- Avoid the “white menaces,” flour, rice, potatoes and sugar (bread, pasta, cookies, cakes).
- Supplement your diet with high quality vitamins Omega-3, Vit. D, and a multi-vitamin.
- Eat nutritious breakfast that includes protein. Add healthy snacks throughout the day. Low fat lunches. Light dinners (don’t eat within three hours of bedtime).

MOVE Your Way to Health
Stay active daily. Find ways to enjoy exercise. God made our bodies for movement.
- Begin improving your posture, flexibility and cardiovascular/aerobicconditioning.Lose weight faster with “burst” (interval) training. Read “How to Exercise” to guide you.
- Burn calories, gain strength using resistance training.

THINK Sharper and Smarter
Your decisions about the way you eat, move and think are results of your brain health.
- Get 7-8 hours of sleep per night. Stress less with deep breathing and exercise.
- Reverse risk of dementia and Alzheimer’s by learning something new: language, scripture.
- Avoid brain robbers like; alcohol, drugs, smoking, and sports that can cause concussions.
- Don’t believe the automatic negative thoughts in your head. Challenge and replace them with the truth!

HEAL for Life
Develop a strategy that makes The Daniel Plan a permanent part of your life.
- Seek optimal digestive health by following Dr. Hyman’s suggestions.
- Consider a period of food detoxification to identify food allergies that could be making you sick and overweight.
- Stop sugar addiction and food addictions that trigger overeating.
- Improve your energy by addressing the variety of energy gains and drains.

The Daniel Plan