The Healthy 7 Approach

Welcome to the Healthy 7 approach, a blend of The Plan and Whole30.   

A Personalized Plan.  Lyn-Genet Recita’s The Plan is based on an extraordinary premise: Calories mean nothing and there is no such thing as “healthy” food:  all that matters is how YOUR body digests food. Even foods that are promoted as “healthy,” such as salmon and oatmeal, can cause an inflammatory response that results in weight gain.   It sounds preposterous … I know!  I diligently followed the 20-day program and was shocked by my experience! For example, I learned that “healthy” brown rice wrecked havoc with my system.   The Plan made me acutely aware of how different foods make me feel.

Eating for Energy and Mood.  I had read about people who were having good success on the Whole30 program, but once I looked into it I thought, “there’s no way I can be that disciplined for 30 days!”  All the “good stuff” is off-limits: added sugar (real or artificial), alcohol, grains, dairy, baked goods, junk food or treats with “approved” ingredients.  Despite my reluctance, I followed the Whole30 plan to the letter in April 2017.  It was a rough beginning, but by the end of the month I was jumping out of bed at 5 a.m. with loads of energy and I felt incredibly happy.  AND I lost 14 pounds in those 30 days. I was a convert.

Today I have a simple mantra: eat the foods that make me feel the best. I limit  indulgences to rare events and I don’t bring foods that control me, like potato chips, into my house. The Whole30 is my base because it makes me feel better than I ever have, in both body and spirit. But I’m not Whole30-strict; I’ve adapted the program to meet my busy lifestyle. And I’ve recently added in more protein to fit my DNA profile.

Healthy 7 Menus

I scoured the internet seeking delicious Whole30-based recipes. Then I compiled the best of the best to create 20 weeks of fantastic Whole30-based menus. Each week offers a variety of tastes and styles. Plus, there’s a special menu for Thanksgiving and Christmas. And check out the Top 7 Award Winning Whole30-based Recipes.  Enjoy wholesome recipes like pot roast with vegetables, chicken paprikash, fiesta pork chops, and zucchini pasta with spicy shrimp marinara. Now I don’t create the recipes – there are already too many cooks in the kitchen. Rather, I link you to some of my favorite blogs, including Nom Nom Paleo, Well Fed, PaleOMG, StupidEasyPaleo, and PaleoRunningMomma.

Helpful Kitchen Gadgets

Generally, there are three gadgets that I love that will make your cooking life easier.

  • Instant Pot – the newest addition to my kitchen is the Instant Pot, which is a 7 in 1 appliance: pressure cooker, slow cooker, rice cooker, steamer, sauté, yogurt maker and warmer.
  • Spiralizer—this little gadget can turn a vegetable hater into a vegetable lover. What more can I say?  There’s a whole recipe book on spiralized dishes (Inspiralized) and more and more grocery stores are selling their own spiralized vegetables, at a hefty mark-up of course.
  • Stovetop Wok—this is a fantastic little tool! It heats up fast and is great for sautéing zoodles (zucchini noodles), making broccoli-fried rice, and preparing crispy vegetables and stir fry.

Tips on Where to Find Ingredients

Most of the ingredients can be found in your local grocery store. But there are a couple of ingredients that might not be in your pantry that are critical to a number of recipes.

  • Coconut aminos—this stuff is amazing! Use it instead of soy sauce.
  • Red Boat Fish Sauce—according to the manufacturer, it is a “savory, sweet, and umami-laden sauce gives dishes a unique, rich and satisfying dimension.”

And if you can’t find ingredients locally, you can shop online. For instance if you’d like to find a wide variety of spices to make your dishes sing, I recommend The Savory Spice Shop as an online option.  And try Thrive Market and Barefoot Provisions for a nice selection of organic Whole30-compliant foods.


Thrive Market sells your favorite organic and non-gmo brands for up to 50% off retail.

Attention Weight Loss Seekers!

Most people try a version of Healthy 7 for the purpose of losing weight. If that’s your goal, you might want to browse the articles on weight loss. I am convinced that every body is unique, so you have to figure out what works best for YOU. And half the battle is our habits. If sugar is your demon and you need a boost, try our 30-Day Sugar Challenge. You’ve got this!