FIVE FRESH FRUITS 
PER DAY
ON A FOUR DAY
ROTATION SYSTEM

 As a "Health Coach" I recommend the following five items, for you to consider, when you want to achieve proper eating.

 Number One: Eat Less Calories per day. When we stuff our bodies with 3,000 or more calories per day we actually wear out our system. It takes a great deal of effort to digest that many calories.

 So how do you determine what amount of calories per day that you need to ingest? I use a simple formula. Determine the weight that you want to achieve. Let's say for men it's 184 pounds. When you want to weigh 184 you need to adjust your calorie intake to 1,840 calories, per day. That's right, all you do is add a zero to the weight that you want to achieve and that becomes the amount of calories you ingest each day..

 For women who want to weigh 124 pounds the same applies, simply add a zero to 124 and your daily calorie intake is 1,240 calories. As a general rule do not go under 1,000 calories per day. You also need to adjust your calorie intake based on your general activity level and your exercise level.

 Number Two: Eat Five Fresh Fruits per day, everyday. We have all heard this on a continuous basis and there is a simple way to apply it. You can actually eat all five fresh fruits per day, everyday, at one meal. I will show you how you can do this, further on in this newsletter. It's easy and it can actually be fun.

 Number Three: Eat Five Meals per day Spaced Three Hours Apart.
Let's say you eat your first meal at 8am ( this is your largest meal ). You then eat your second meal at 11am ( this meal is a little smaller ). You then eat your third meal at 2pm ( again, this meal is a little smaller ). You then eat your fourth meal at 5pm ( a little smaller ) and your final meal is at 8pm which is the smallest meal ( a piece of fruit ). So the timing is 8am, 11am, 2pm, 5pm and 8pm. 

 At this point you would be going to bed around 11:00pm and getting a good nights sleep of at least, 8 hours. Rise and shine at 7:00am. You will have to workout your own schedule, yet, this is how it happens.

 Number Four: Achieve a healthy balance in your life. There is not one component of healthy living that is the most important, as compared to any other component. Our lives need to be balanced in a special group of items like proper eating, drinking enough water per day, getting enough rest, getting enough exercise, free time, satisfying love making, work, and developing a positive progressive attitude, everyday.

 Number Five: Rotate your foods every four days. To prevent disease we must not only eat five fresh fruits per day, everyday, we must also rotate our fresh fruits every four days. I've given you my breakdown of five fresh fruits per day, everyday, on a four day rotation basis as I use them to prevent disease in my life.

 The four day rotation of foods allows our system to function at 100% because it takes our liver 3 days to detoxify the acids in our system and get rid of them. You've seen this on television commercials, acid-reflux... Well you can actually rid yourself of that chest pain by rotating your foods every four days, because by doing this your body will get rid of the excess acid for you and you don't have to take a pill.

 We have our foods broken down into 137 food families and the breakdown is based on every food out there, including fruits. So, what I've done is set up a schedule of eating five fresh fruits per day, everyday that you can experiment with to suit your own tastes. 

 We will start with five fresh fruits and then proceed to vegetables and then on to the other many foods that are available. It is a challenge to concentrate on the five fresh fruits until you get into the habit of eating them on a scheduled basis. Your body will thank you for it.

 When you get to eating five fresh fruits and five fresh vegetables per day, everyday on our four day rotation system you body will respond with excitement based on this small change.

 By the way, the best fruits are fresh, then frozen, then canned, in that order so plan accordingly. Here is a four day breakdown of fruits by day, by food family and by item for you to pick from, in each category: Simply go to your market and pick 5 of the fruits listed in each day, some have more than 5 and some have only five.

 DAY ONE – 
ROSE Family

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