I’ve written about why I shifted to a plant-strong eating plan and Gail recently shared her experience in doing the same. Consequently, we’ve been getting a lot of questions about where does a person even start.

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I was highly motivated because of my diagnosis with early stage, slow-growing prostate cancer. You may be wanting to make improvements yet may not desire to make as an abrupt change as I did.

Yet every healthier choice is a good step forward. If you’re even considering your current health and willing to improve it in some way—good for you!

Whenever I’m asked for advice on how to start taking healthier steps, I give friends the following. These are a few key concepts, action steps, and resources that will help you change your thinking and habits as gradually or as quickly as you desire.

• There is an ounce of prevention and also a pound of cure. The more serious a health condition is, the greater degree of lifestyle change is required.

• God’s original diet was plant-strong (Genesis 1:29). The more you shift towards a plant-strong diet, the quicker the body will heal.

• Our bodies were created to heal 24/7, yet require the proper conditions that promote health: quality nutrition, exercise, stress management, positive attitude, and loving relationships.

• Nutrition plays a much larger factor in overall health than exercise. Both are necessary yet focus on nutrition first and foremost. That’s when you’ll see the biggest changes.

• Strive for a whole food based diet and avoid processed foods: i.e., foods in packages, boxes, bottles – anything with a label.

• When purchasing packaged foods, ignore everything on the package except the Nutrition Facts label and ingredients list.

• A whole foods, plant-based diet consists of vegetables, fruit, beans and legumes, whole grains, nuts and seeds.

• It’s best to eat at least half of your daily food raw (uncooked); salads, smoothies, raw vegetables. But any veggies, cooked or raw, are better than no veggies. Think steps.

• Avoid dairy and oils.

• If choose to eat meat or fish, minimize frequency and amount (couple times a week and serving size of 4 oz) and it’s best to eat organic to avoid antibiotics and growth hormones. Avoid red meat. Even leaner meats such as poultry and fish are only slightly less fat than red meat. Avoid processed meats: bacon, sausage, hot dogs, etc.

• Drink lots of good, filtered water.Rule of thumb: 1⁄2 ounce per pound of body weight; e.g. if weigh 200, strive for 100 ounces per day.

• Drinking more water and eating a more plant-strong diet promotes an alkaline environment as opposed to acidic. Animal products (meat, dairy, eggs) are acidic. Weight loss is unsustainable when body is acidic. Cancer cannot thrive in an alkaline environment.

• Focus on foods that have highest ratio of nutrients per calorie. ANDI scores help identify those foods that are better than others. This will satisfy hunger and cravings and keep you from overeating or grabbing for less nutritious snacks.

• Incorporate GBombs as you can, as they are anti-cancer foods (credit to Dr. Joel Fuhrman). Greens Beans Onions Mushrooms Berries Seeds

As you shift to a more plant-strong eating plan,

• Drink plenty of water. Water is necessary to process all the fiber you will be getting and will help keep you regular.

• Take a B12 sublingual tablet. Most are deficient in B12 and this is the one supplement that is advised for vegetarians.

• You will notice that even though you will seldom be hungry or experience cravings and feel satisfied, you will not feel full or bloated!

My favorite resources I recommend are:

• Forks Over Knives. You can stream for free from Netflix if you have a subscription.
• The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health by Dean Ornish, M.D.
• Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss, Revised Edition by Dr. Joel Furhman.

Life is choices, not chances. Make a healthier choice today and every day, then celebrate every step forward.