The Simple Four


The Simple Four

By: Kayla Howard


Let's talk about food.  When I teach people about healthy eating, I like to encourage the 80/20 rule.  That means to aim at eating 80% of your foods as real, God-Made food, and only 20% man made foods.  For our family this looks like eating mostly whole foods when we’re home and not worrying about what we eat when were out and about. 

I like to understand the basic rules of healthy eating instead of memorizing a long list of foods that are good and, another long list of foods that are bad.  That's why we'll sum it up in these four simple rules.  When you’re shopping and cooking, these guidelines will quickly improve your diet—assuming you implement them!


Whole foods exist as close to their natural state as possible, and represent the simplest and most nutritious form of human sustenance. Whole foods arrive in their natural packaging, such as a peel or skin.  Grains are whole foods when they are minimally processed, (brown rice, oat groats, wheat berries, etc.)  Fruits shouldn't have any of the edible pieces removed.  In your kitchen, most foods prepared from whole ingredients are considered "wholesome".  For example, a smoothie blended together from berries, bananas, cashews, and whole milk can be considered a whole food since all the ingredients qualify.  At the store, read your labels.

#2 -Fresh

For optimal taste and nutrition, fresh food should be eaten as soon as possible after it had been picked, harvested, caught or slaughtered.  The easiest way to do this is to eat things in season!  A satisfying way to eat fresh food on an even deeper level involves growing the food yourself.  Even if it's just the basil or thyme plant in your window.

#3 Real

A Twinkie is real.  It can be seen, touched and tasted, right?  So is it real?  For the purposes of this article, it is not "real" food.  We will define "real food" as food that hasn't been processed, imagined, fashioned by scientists, assembled out of artificial flavor, preservatives and or is heavily advertised.  Not even all foods that are organic are real—after all, a Twinkie could be made out of organic ingredients.

#4 Delicious

Eating right isn't about deprivation; it's about enjoying REAL food!  The experience of cooking and eating should be one of life's great joys, not a chore to dread or a routine to take for granted.  Be mindful of tastes, and know that real, whole, fresh, local, seasonal organic food should be delicious!  SAVOR YOUR FOOD, CHEW THOROUGHLY, and make time to eat without distractions.  You'll feel more satisfied when you're done.

When we face the hard facts of losing weight and inches, it’s going to be much easier if you clean up your diet.  Taking the load of preservatives and artificial ingredients off your body, will aide it in healing itself and losing weight. Plus, you’re going to feel better when you nourishing your body with food the way God made it to be eaten!

Take the challenge.  Why not spend the next 30 days and follow these 4 simple rules!

Kayla Howard is a stay at home wife and homeschooling mom who loves to teach the T-Tapp method of staying fit in 15 minutes a day from the comfort of your own home.  She is a  Biblical Health Coach and Senior T-Tapp  Trainer, certified to teach all forms of T-Tapp.  If you’d like to know more about becoming and staying fit and healthy, Kayla is happy to answer your questions!  Visit her website: or Send an email to:

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