The Word of Wisdom Weight-Loss Program

Annette Nay, MS

Copyright © 2000

This is the Walk Away Slim program with a new name. A nutritionist saw the program under the old name, "Walk Away Slim" and was angered over the name because it suggests that we must all be thin to be happy, instead of losing weight to be healthy. It pushes good women towards anorexia. I took the problem to the Lord. It was His suggestion that we name it for the place where it came from the Word of Wisdom. This program is the Word of Wisdom in action.

The Word of Wisdom Weight-Loss Program evolved as I worked with clients with weight problems. Every time we had a glitch I took it to the Lord and He gave me the answer. I bundled up all the answers and came up with the program.

Then the Lord said to me, "What do you think of the program? " I told Him that I though it was awesome, because it made sense and my clients were losing weight, some for the first time? They were all so happy! He said "No, what do you think it looks like?" I was puzzled and told him so. He said, "Doesn't it look like the Word of Wisdom?" I was again puzzled. He said, "Look at the use of fruits and vegetables. Look at the use of grains, especially wheat. Finally, the use of meat sparingly."

Then he helped me remember the Word of Wisdom, word for word that I knew by heart. As we went over it together I finally understood. The information He had been giving me for my clients was the guidelines given in the Word of Wisdom. I felt humbled and rather embarrassed. For years I had studied information from so called authorities in the field and saw that they were all conflicting with each other. I didn't know what to do. I felt like Joseph Smith must have in wondering what church to join with all their conflicting words. I was chasing the words of man and had not remembered what the Lord has already told us. Not once had I thought of the Word of Wisdom as a way to lose weight. I'm here to tell you, " IT IS!"

Here is the program it is simple, it makes sense, and it works!

A Simplified View of the Plan

 

Plan A Average Weight-Loss - One Pound/Day (after the 3rd day on the plan ) Breakfast: Nibbling on fruits and/or vegetables as needed. Lunch: (noon) Based on plant proteins with lots of vegetables and fruit. Use meat sparingly. Be conscientious about the amount of fat you take in with animal proteins such as milk, and milk products. Less percentage of fat in these products is better for you and your weight-loss program. Snack: (4 PM) fruits or vegetables Dinner: (6 PM) Based on plant proteins with lots of vegetables and fruit. Use the animal proteins such as milk, milk products, and meat sparingly. * If your in bed before 10 PM you probably won't need a snack! If so eat a vegetables or fruit. ** Take a good vitamin mineral and calcium supplement **

Plan B Average Weight-Loss - A bit more than a pound/day (after the 3rd day on the plan ) It adds up to additional weight-loss in the near future. Breakfast: Piecing on fruits and/or vegetables as needed. Lunch: (noon) Based on plant proteins with lots of vegetables and fruit. Use meat sparingly. Be conscientious about the amount of fat you take in with animal proteins such as milk, and milk products. Less percentage of fat in these products is better for you and your weight-loss program. Dinner: (4 PM) Based on plant proteins with lots of vegetables and fruit. Use the animal proteins such as milk, milk products, and meat sparingly. * You will probably be hungry at 8 PM so piece on vegetables or fruit.   Even if you eat a fruit or veggie just before bed,                                   this won't hurt the weight loss. ** Take a good vitamin mineral and calcium supplement **

• You can use one plan one day and the other the next as you wish to, to meet the needs of your day!

1. Base lunch and dinner meals around simple carbohydrates like vegetables and fruit and proteins other than meat.
2. Use meat as a condiment (sparingly) just to spice up what you're eating.
3. You choose what to eat for lunch and dinner. Just try to eat a balanced meal. For those of you who are not sure what that looks like. A balanced daily diet for the average person will contain:

   An Explanation of a Balanced Diet

   Fat (polyunsaturated fat) gotten from vegetable or olive oil

   * Fat should be 25% to 30% of your calorie intake for the day. It should get no lower than 20% or 2 Tablespoons of oil per day.

   Protein from wheat or brown rice in combination with legumes and/or nutmeats, egg whites, chicken breast, turkey breast, fish, lean beef, low or no-fat dairy products.

   * Eat all meats sparingly like a condiment.

   * To have a complete protein you will need wheat, brown rice or other unprocessed grains with equal amounts of legumes (nuts or nut butters, peas and all types of legumes such as dried beans.

   * Protein should be 25 to 30 % of your calorie intake for the day.

   Carbohydrates from wheat, brown rice, other unprocessed grains, vegetables, fruit, oatmeal, and pasta.

   * Carbohydrates should be 40 to 45 % of your calorie intake for the day.

   * Those individuals that are fighting an illness or have a low immune system or are preparing for a marathon should increase their carbohydrate intake to 50%

    

   Daily Allotted Calories Simplified

   Carbohydrates: ½ ...........Protein: ¼................. Fat: ¼ .........Water: 8-12 cups

    

   An Elaboration of the Diet, Continued

4. Decided early each day how you allocate your fat allowance for lunch and dinner.
5. You will not physically starve on this program because your meals should also contain items from all the food groups for a well balanced diet to satisfy the body.
6. PREGNANT WOMEN: This program is not for you! Your growing child needs protein in the morning too! Try it after you give birth
7. DIABETICS who choose to do this program, with their doctor's consent,  must keep their blood sugar at the proper levels set by their doctor. In the mornings and for snacks, this can be done by eating less fruit and more vegetables and/or piecing conservatively on fruit as needed to stave off hunger. That is, a few bites are taken, then as hunger hits again repeat take a few more bites. Eating a few bites at a time allow the body to:

* There is no fat.

* You don't starve.

* Your eating good food which goes toward the vitamins and nutrients you need.

* Your metabolism rate for burning fat has not gone down because you are not starving yourself.

* Your not overeating, but instead you are burning all sugar that you eat. Therefore no fat will be stored.

* These foods will not stop elimination therefore you are losing weight as you eat!

At lunch and dinner you may be able to enjoy fruits with higher sugar count if you carefully counterbalance them with proteins such as unprocessed grains such as whole wheat in equal proportions with legumes, peas, nuts, and nutmeats. Milk, milk products, and meat also counterbalance high blood sugar. See:

Balancing Your Blood Sugar and Loosing Weight

http://www.annettenay.com/Bloodsugar.htm

An Explanation of Why This program Works

1. Through the night your body:
   • Finishes breaking down foods just eaten and disseminates the nutrients from the food to the body.
   • It then takes the unusable portion of what has been eaten to the intestine to be eliminated. From the time that you ate last and the food is broken down, to the time you eat again, is the time the body has to eliminate waste.
   • On the average a meal takes 4 hours to be broke down.
   • It takes 8 hours to tear apart a nice 8 oz. steak (eat meat sparingly).
   • If there a lot of waste to be delivered due to eating junk foods with no nutritive value, the body delivers what it can before new food arrives to be broken down.
     • It stores the rest until it can get time to make those deliveries.
     • The body needs time to get into the fatty deposits and deliver them to the back door.
   • From 6 PM to 8 AM is 14 hours. Minus 4 hours for food from the last meal to break down, gives the body 10 hour for elimination of today's wastes.
   • If one extends the hours of elimination without starving the body to a lower set point (the point at which the body allows fat to be used) the body could deliver today's garbage plus dip into fat storage to rid the body of unwanted fat.
2. There are some foods that the body has little to do to break it down. A whole fruit or vegetable takes approximately one hour to break down. When they are chewed properly, these foods do not stop the elimination process, but allows it to continue uninterrupted, yet the body has been fed.
   • If one were to eat only fruit and vegetables, as needed, but not to excess, after dinner until bedtime and again until noon, lunch-time, there would be and additional 4 hours of elimination time, making 14 hours of elimination.
   • This time can be stretched even further for an additional two hours by eating the dinner meal at 4 PM instead of having a vegetable or fruit snack. The body will be hungry about 8 PM. At that time and any time there after have the vegetable or fruit snack. This gives the body a full 16 hours for elimination. If you have been eating protein and starches right up to your bedtime say 10 PM then eat breakfast at 8 AM, then this plan offers 16 hours to eliminate today's wastes and yesterday's fat verses the traditional 6 hours.
   • Clients that have done this have lost a pound a day, HEALTHFULLY, after the third day on this program. They continue to do so until they go back to eating a regular breakfast. on the maintenance plan.

     Other Points to Remember

3. Eat dinner around 6 PM so you do not go to bed on a full stomach. The activity level needed to use up the food is at an ebb during sleep, so the unused food goes into fat storage. You only need enough food to support bodily functions through the night.
4. Try to limit fat intake close to 2 T., which is what your body needs to do its daily work. Never go less than 2 T. or your body will not work properly.
5. Never eat fruit packed in sugar. Raw fruit and vegetables are always better for you.
6. Monitor your body. Too much acidic fruits causes diarrhea.
   • If stools become loose or you get and acidity twang in your mouth switch to bananas, apples, or vegetables.
   • If diarrhea results: change to bananas and applesauce (apple peels irritates stomach lining and causes further diarrhea).
   • If diarrhea continues treat the diarrhea with the proper medicine, bananas, applesauce, and saltines. Do not go back into the program until you are back to normal. Go easy on acidic fruits this time.
7. Acidic fruits like fresh pineapples, when eaten alone or too much can cause a twang in the mouth. Some people get this "twang"-warning just before they get hives. Beware!
8. Remember processed sugar and processed flour is your enemy. Both cause the body's blood sugar to soar and cause depression as the glut of sugar leaves the body leaving a glut of insulin to off set the sugar. All excess sugar eaten no matter what kind of sugar it is will be stored as fatty deposits at the end of the day. There is a greater chance to overeat when eating processed flour and sugar than with foods containing natural unprocessed sugar such as fruit, vegetable, and natural unprocessed grains.
   • If you are using processed sugar or chemical sugar substitutes, stop cold turkey. Your body will start screaming for sugar! Have a fruit! This will stop the cravings.
     • The first three days will be the worst.
     • After a week the sugar withdrawal should be completely gone.
     • All foods will taste sweeter.
   • If you are using processed flour or rice. Start using brown rice immediately. To get used to whole wheat substitute half of your white flour with ground whole wheat. After a week or two, when your system tolerates the substitution, substitute 1/3 white to 2/3 wheat. If your system tolerates that then in a week or two go to straight wheat.
9. If the body does not get the protein it needs from the foods we eat then it begins to tear apart the body's muscle tissue. One of these muscles is the heart. It is a must to eat meals with good protein such as unprocessed grains combined with legumes for lunch and dinner.
10. Although unprocessed grains combined with legumes have many of the vitamins and minerals your body needs, a daily vitamin and mineral supplement is still needed. It is also important that if you use a vitamin substitute that is the type that will disintegrate before it passes through the body. Some people who rent port-potties have reported finding vitamins with the name intact on the pills after spraying away the human waste into the sewer system. Put your vitamin in a cup of water overnight and see if it dissolves. If it does not, get another brand that will.
11. Some doctors say that the ground that our food is grown in, is depleted of some of the minerals our bodies need. They state that farmers are only adding three minerals back into the ground. Those are the ones found in fertilizers Nutritionists say that your body cannot use minerals from eating the mineral straight. Instead it must be broken down by a plant and then, by eating the plant we can assimilate its nutritive value. Some nutritionists suggest getting the needed minerals from prehistoric shell beds that have the residue of ancient plants which had access to the minerals we need. Manufacturers are putting these minerals in a suspended liquid form called colloidal minerals.
12. Never overeat! If you are not sure if you are still hungry, then take two more bites and quit. Give yourself permission to throw out the leftovers or put them away for later.
    • Never eat the children's leftovers.
    • Never eat the last of the bowl stuff because it is there.
    • Never piece on the food your fixing before the meal. If you are hungry before you get the meal fixed, have a fruit or vegetables.
13. If you still feel hungry even though you just ate or the average 4 hours it takes for digestion to occur, hasn't transpired, then:
    • You probably ate junk food with no nutritive value.
      • The body has 2 ways of testing whether or not you are hungry.
        1. First, the stomach measures its emptiness.
        2. Second, the brain samples the blood to see if the nutritive value is correct for the bodies needs.
      • If you have just eaten yet you feel hungry then one of these could be the problem..
            1. You gorged on junk food, yet the brain says you're hungry.
            2. You are lacking a vitamin or mineral and your body is craving it. 
            3. Your body may be sending signals that it wants a drink of water, only you have mistaken it for the hungry signal. 
      • If you cannot tell if you are hungry or not, get a drink of water.
      • 8 to 12 cups of water daily aids in weight-reduction. It flushes out fats.
14. Exercise is not needed for weight-loss, although it accomplished additional weight-loss by causing the body to burn fats faster, which gives you more energy. It also gives you a healthier, long-lasting body by exercising muscles, especially that of the heart. Exercise is suggested. To determine the best exercise for you, see your doctor.
    • Never exercise so hard that you cannot catch your breath enough to carry on a conversation easily with out gasping for air.
      • Fat needs air to burn. The body takes what it needs to run the brain and other parts of the body. Left over oxygen goes to fat burning.
        • The adage, "No pain ...no gain does not apply here!"
        • In this way a brisk walk could be much better for fat burning that jogging, if one is overdoing and using up all the oxygen to just keep the body going.
        • Exercise needs to continue for a long enough duration to cause the body to burn fat.
        • The body has a starch called glycogen which it has ready to help give you when you need quick energy. Glycogen continues to be injected into the blood steam for 30 minutes. At fifteen minutes the body is burning half glycogen, half fat. It is after 30 minutes that total fat burning occurs.
        • Many exercise programs stop at the 30 minute mark. It is suggested that you continue aerobic exercise (exercise that causes you to continuously breathe deeply) for 45 minutes.
    • Those who are not in an exercise program or who's body is not trained to be able to continue for 45 minutes of exercise, need to work up to that point, if approved by your doctor.
      • Do not over due! Check your exertion rate. You know when your body is screaming, "Stop!" and you know when it is saying, "Okay, this is work, but I think I can do it." Remember to check out if you can talk without gasping for air.
15. Also use resistive exercises, such as weight training or isometrics. These build muscle and bone mass to support the muscle. Muscle is needed to lose weight because it is in the muscle that fat is burned. The more muscle you have the more fat you can burn.
16. The brain is an energy hog and will help use up the sugar you just ate from fruit or vegetables, even if it is just before you go to bed. This because the brain is still working for about an hour after you sleep replaying over and over again in your subconscious mind the last thoughts you had before going to sleep. The subconscious mind is the repository of the essence of who you think you are. This is also where bad thoughts or self-doubts sit in wait to trip you up. If you want the energy to be spent productively, you could tell yourself: you like you, or that you can do make this program work by_____ , or anything you would like to change in your subconscious.

    See: Reprogramming Subconscious Negative Thoughts

    http://www.annettenay.com/Reprogramming.htm

     

17. Last, but most importantly, use God as your weight-loss trainer. Don't do this program without Him!
18. Set goals with Him in the morning, Talk to Him about good food ideas for lunch and dinner during the day. At night evaluate how the day went and what can be done to make things better for the next day as needed.

Maintenance Plan

1. When you reach the healthful weight you want to be, go on the maintenance plan:
   • Don't eat after your dinner at about 8 PM. If you do eat, have a fruit or vegetable, well chewed!
   • Don't eat regular foods until 8 AM. Then eat healthy foods until your hunger is satisfied. Do not listen to what your eyes or head is saying. They always want bigger more helpings, especially if the food is delicious or smells good.
   • With this program the body stops wanting junk food, because likes eating healthy! This has cause some clients to feel a little crazy. The body says, "No!" to junk, yet the eyes or brain says "Yes!" The body usually wins out because people like how their body feels when it is healthy, because they are happy!

     Make a Decision

     1.  Now that you have studied this program it out in your mind, you are ready to:

2. Make a decision on whether this program is right for you at this time.
   • If you are not willing to give it your best shot, don't try it!
     • It is a known fact that failure at anything adds to depression, additional eating, and additional failures in other aspects of your life because of low self esteem.
     • The reverse is also true. Accomplishments lead to other accomplishments because you believe in yourself.
3. Make a decision ... yes or no!
4. Ask God if this program is right for you at this time. He may tell you, "No!" because you are not ready to commit to something like this at this time. If this is the case, do not throw this program away. You may be able to use it at a later time.
5. Ask God if you decision was correct.
   • A "Yes" answer is a burning of the bosom or a warm swelling feeling in the chest area accompanied with a feeling that all is well or right.
   • A "No" answer is a stupor of thought or a dull cloudy feeling in your head. Your thoughts are hard to hold on to or disappear.
6. If you get a "Yes!" from God, then ask Him to help you to be successful.
   • Check in with Him each morning to set your goals, go over your menu, and to ask for help to be successful through out the day.
   • Pray throughout the day when you are confused, when you feel Satan ripping at you, when you need help. Pray to share a special moment with God or just to say thank you or Hi.
   • Check in at night to examine the day's positives and negatives. Use Him to plan your strategy for the next day and to say thank you.
     • A husband's blessing or a health blessing would not be out of line to receive at this time. In fact I highly suggest it!
     • That's the program. It's wonderful. I know it because I have used it personally and have seen it work on many others. We haven't failed to make a difference yet!
     • My clients also had poor coping skills and chose food or drugs to bury all their problems under. Instead of eating to relieve a distressing feeling or to procrastinate something, learn these coping tools to get rid of the problem instead of covering it up with food. The following is a list of things you can do to cope, instead of eating or doing other unhealthy things.

       Coping Tools

       Annette Nay, MS

     • First figure out why you are stressed and reduce the stress. Use the anachronism "HALT" to assess the problem. Are you hungry, angry, lonely, or tired? If your stress is due to one or a combination of these, elevate them.
     • Ask your God/Higher Power to help you get through this situation.
     • Talk over your feelings with a significant other, your sponsor, or share in meetings like Overeaters Anonymous.
     • Do something to occupy your mind when the destructive thoughts enter.
     • Exercise! Exercise causes a natural endorphins in the brain to lift mood.
     • Play music that makes you happy. Sing or hum with the music. This causes natural endorphins and a lift in mood.
     • Listen, read, or watch something humorous. Laughter causes endorphins and will lift mood.
     • Don't procrastinate! If you got a big job and can't face it, break it into smaller pieces. When the smaller job is done your done until the next piece is due to be done. By small things great things can occur!
     • Sleep
     • Mentally relax each part of your body, one part at a time. Then use deep breathing.
     • Breath in for a slow count of three and blow it out through the mouth for another slow count of three.
     • Pen your feelings or thoughts. Write them down in a journal!
     • Play an instrument.
     • Shower or take a Jacuzzi. Either will relax tense muscles and you.
     • Take a walk, taking time to smell the roses.
     • Take a drive, but not if your angry. Drive carefully.
     • Talk to the dog or an empty chair to work through your feelings. Do not stuff your feelings!!!
     • Scream out loud or into a pillow. It relieves tension.
     • Use a heating pad, electric blanket, or hot water bottle to reduce aches and pain. (For swelling, use ice packs.)
     • Cry! It reduces stress, while releasing toxins through the tears, which causes you to feel better.
     • If you hurt physically, use and aspirin if you need it.
     • Act as if you already are the way you want to be. Fake it 'til you make it! (See Sally Field's book: Who am I Now)
     • Surround yourself with things that make you happy. List favorite colors, smells, sounds, things, and people.
     • Do something to occupy your time. Don't let boredom set in. Here are just a few things you can do:

        

       Read a good book Go to a movie Baseball Soccer 4-Square Dodge ball Croquet Hiking Fly a kite Tell good jokes Listen to good music Get on the Internet Help someone Computer games Visit a friend Go to the library Sew Collect things Do calligraphy Go to a concert Draw or paint Go flying Plan tomorrow Plan your vacation Plan family reunion Do BSA Scouting Go to the lake Have a party Make your own cards Make a gift Trace your family tree Research something Take a bubble bath Paint your nails Paint a room

       Read a magazine Sunbathe Play Frisbee Play pool Bird watch People watch Repair things Cloud watch (shapes) Camping Have a sleep over Field trip Sing Handball Take a class Show someone you love them Garden Landscaping Basketball Press flowers Read newspaper Take a walk Scavenger hunt Play the piano Finish a project Hunting Play a board game Learn something new Coach someone Write in journal Pray Go horse back riding Go Camping Clean out a junk drawer Dust Take flower cuttings Do pottery Exercise Write poetry

       Rent a movie Dance Call a friend Play ping-pong Go bowling Play tennis Meditate Go to the zoo Fishing Canoeing Roller blading Cycling Swimming Skiing Walk the dog Window shop Mall walking Sports events Drop in on a lecture Plan family activity Boating Take a nap Please parents Go to the Fair/carnival Date Write a letter Send a card Plan your future Picnic/BBQ Write a book Play horse shoes Read the scriptures Look for beauty Lift weights Play at the playground Clean the carpets

       

       Other Articles to Read to Better Understand this Program

     • Things to Remember in Choosing Food for the Word of Wisdom Weight-Loss Program
     • Balancing Your Blood Sugar and Loosing Weight

       Other Helpful Articles

     • My Low-Fat - No Processed Sugar Recipes
     • Converting Recipes for Weight-Loss
     • Are You Addicted to Food?
     • Why Can Two People Eat the Same Food Yet One Gets Fat and the Other stays Thin?

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