In a Nut Shell 

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Ready to make some healthy lifestyle changes?  

They will benefit you for the rest of your life!

In a nut shell, 

here are our recommendations for a 

Fresh Start!

·     Consume 35-40 grams of fiber a day in a natural form. 

·     Eat 1 cup of beans a day.

·     Eat most of your foods from the "Green Light” list.  We promote a predominantly plant-based whole food diet, which is not to be confused with a vegan diet!  See our modules for specific!

·     Minimize or eliminate processed and red meats.

·     Be physically active, aiming for at least 10,000 steps or 30 minutes of moderate physical activity a day.  Ideally, for weight and blood sugar control, aim for a  brisk walk or other exercise for 10 minutes after each meal. (You will need to double this to keep the weight off!)

·      Implement stress management techniques.

·      Sleep ~7½ hours a night.

·      Avoid caffeine after 2 PM (or for about 8 hours before going to bed).  Cut back if you are anxious or jittery!

·      Minimize or eliminate alcohol (none at bedtime). Partake for celebrations only; never use to self medicate or when sad!

·      Avoid sugared beverages and added sugar.

·      Minimize added salt

·      Avoid or eliminate tobacco.

·      Build loving relationships! (volunteer, attend church, etc.)

·      Do this with a buddy!

For step by step application of these principles, work through the modules on your own, or join us at

Fresh Start Live!

You may also want to browse:

·     Forks over Knive

·     PCRM


·     The Plantrician Project

To learn how to make quick, healthy and inexpensive meals, we recommend Jeff Novick’s Fast Food videos. You can check these out from many libraries.  He also has several YouTube videos that cover some of the material.

If you have general questions, you can email.  This email is not HIPAA compliant for patient privacy, so we can not guarantee what you write will remain private.  Sign up for the MHS patient portal for secure emailing.

If you have specific personal questions regarding your health and the care we are providing you in the clinic, please call the office at 740-592-4229. 


Please give us your anonymous feedback on what you think of our website!


Are you ready for health?

Lifestyle Medicine


Memorial Health System

serving Marietta, Ohio 

and the surrounding region!



Office: 740-592-4229 (option 4)

FAX: 740-592-4010

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© David Drozek 2014