How to Use

Radiance Planner Instruction Guide

Congratulations on your purchase of Radiance Planner! You have taken a big step closer to a healthier you. While you’ll find that Radiance Planner is extremely user-friendly, we’ve provided you with this instruction guide to ensure you get amazing results ASAP.

Let’s begin!

Monitoring Your Input and Output

“Let food be thy medicine and medicine be thy food.” –Hiippocrates

“What gets measured gets improved.” – Peter Drucker

Like so many things, you’ll get out of your body what you put into it.

If you give your body lots of healthy foods and plenty of sleep, your body will respond with a sense of physical and mental wellbeing.

I used this principle to design Radiance Planner.

As you’ll see, there are two sides to the Daily Checklist.

The input is on the left

The output is on the right.

Every day, make a habit out of recording your inputs:

  • The meals you had
  • Your macronutrients
  • How you prepared your food
  • What liquids you drank
  • Any supplements you took
  • Medication you’re on
  • The nutrient makeup of your meals

Then, use the output side of the Radiance Planner to record the results.

This way, you always have a record of which foods brought about certain results.

For example, let’s say you’ve been in a good mood lately and find that it’s become easy to hit the gym and have a great workout.

Because you’re using the Radiance Planner, you can go back and see what kinds of inputs have led to this result.

Over time, you’ll even notice where you can make tweaks to get even more of the results you’re enjoying.

Likewise, if you’ve been suffering from low energy levels, feel stiff and aren’t sleeping well, you’d want to check the Radiance Planner to see if there is any evidence of what led to these conditions.

Then, you can begin making changes to begin progress in the right direction.

The moment you begin recording your inputs, you’ll begin the path toward better help. As Peter Drucker pointed out in the quote above, measuring leads to improving.

With that covered, let’s now take a look at each section of the Radiance Planner.

The Inputs

Writing Down Your Meals

The first three you’ll see on the left cover what you had for:

  • Breakfast
  • Lunch
  • Dinner

This is fairly self-explanatory. Just make a list of the food items you had for each meal. There is also plenty of room to include any snacks you have throughout the day.

Macronutrients

Macronutrients are the three nutritional building blocks your body needs in high amounts in order to function properly. They are:

  • Carbohydrates
  • Fats
  • Proteins

When these fall out of alignment, you run the risk of health issues like obesity, high blood pressure and even mood disorders, just to name a few.

That’s why your Radiance Planner gives you space to record which food items you had every single day and which macronutrients they constitute.

Food Prep

In the West, most of our food is baked, fried, microwaved or otherwise processed. However, a good diet should also feature raw foods or those that have been dried, fermented, pickled or even soaked.

Track how your food was prepared and you’ll soon appreciate the difference. While it’s okay to enjoy a processed meal from time to time, this type of food preparation should not become the norm.

Liquids

As you probably know, you are supposed to drink eight glasses of water a day. Each glass must be eight ounces.

Coffee isn’t terrible for you (provided you don’t load it up with sugar), but you want to keep your consumption below three cups.

Wine isn’t necessarily an issue either, so long as you stay below two glasses a night. Most of us would probably benefit from less.

Other drinks like high-fructose juices, soda, beer and cocktails should be reserved for only every now and then. Nonetheless, the Radiance Planner has included space for you to record how much you have.

Supplements

After you cover your macronutrients, your health will greatly benefit from proper supplementation. In simplest terms, supplements are nutrients that you could get through a normal diet, but which are available in much higher amounts through pills, powers and liquids.

Let’s look at each I’ve mentioned in this guide.

  • Antioxidants – These nutrients protect your cells from oxidation, which is a common problem when you eat processed foods. While you want to strike a balance between antioxidants and oxidants, the former can lead to diseases like cancer and diabetes.
  • EFAs – Essential fatty acids are required for a healthy diet. Omega-3 and Omega-6 fatty acids are the kinds you must consume for everything from better skin to brain functioning.
  • Enzymes – These essential proteins aid with digestion, amongst other things. Without proper enzymes, you could be eating the right foods but not getting their full worth.
  • Herbs – The great thing about herbs is you can take them in supplement form or add the real thing to your meals. You can also pick and choose which ones to eat based on your unique dietary needs. For example, if you’re suffering from osteoarthritis, you may want to start consuming turmeric.
  • Minerals – Everyone knows minerals are important, but most people don’t get enough of them. Examples include zinc, magnesium, calcium and vitamin C. Like herbs, you can supplement with minerals that address issues specific to your health. However, make sure you are consuming the following essential minerals:
    • Calcium
    • Chloride
    • Magnesium
    • Phosphorus
    • Potassium
    • Sodium
    • Sulfur
  • Phytonutrients – This is another food group that has a whole host of benefits including strengthening your eyes, improving your immune system and defending against oxidants.
  • Probiotics – Your gut is full of bacteria, but that’s a good thing. Healthy forms of bacteria not only aid with digestion but can go a long way toward improving your mood and helping with other bodily functions.
  • Proteins – There are two different proteins you should include in your diet: complete and incomplete. The former contains the nine essential amino acids your body must have, but you also need to include incomplete protein in your diet, as well.
  • Spices – Chili peppers, cinnamon, garlic, turmeric and oregano are just a handful of examples of spices that taste great and also offer health benefits like fighting bad forms of bacteria, improving focus and even healing minor ailments like soar throats.
  • Vitamins – Taking a daily multivitamin will go a long way toward improving your health. Don’t forget about other options, too. As with minerals and herbs, you can supplement in higher doses with vitamins you need more for unique reasons.

Medication

It’s not my place to tell you which medications to take or not to take. That’s for a doctor to decide. However, the Radiance Planner does have space to record the medications you’re on as it could be important to reference later.

Understanding what you put into your body on a regular basis will go a long way toward reaching your health goals. The other side of the equation you need to understand is the outputs.

The Outputs

Notes

I include ample space for all kinds of notes because I believe it’s helpful to keep records of any unique features of your day. Even if you just jot down a sentence or two about what your day entailed, you’ll have a valuable portrait to return to later.

Sleep

Not getting enough sleep is absolutely poisonous. You should be getting between six and eight continuous hours, uninterrupted.

More than anything, you should be waking up refreshed and feeling mentally sharp. If you don’t, this is a major problem that you should be keeping notes on.

Time Spent Outside 

Human beings were meant to spend time outside. Instead, most of us spend almost our entire days under a roof, whether at home or when we go to work. Getting outside for as little as five minutes has been proven to:

  • Boost creativity
  • Improve your mood
  • Increase levels of vitamin D, which can prevent chronic diseases
  • Aid in recovery

For best results, try to get outside for at least a half hour every day.

Elimination Channels

Your body gets rid of waste three ways:

  • Urine
  • Excrement
  • Sweat

Ideally, you should sweat every day. It’s healthy and, so long as it’s not due to stress, it means you got a good workout in.

There’s no normal amount of excrement you should eliminate every day. Some healthy people even go entire days without moving any. However, if you’re regularly going three or more days without a bowel movement, you’ll want to talk to a doctor.

People can urinate up to 10 times a day without it being a serious issue. If you’re regularly going fewer than six times, this is probably something you should speak with a doctor about.

Morning Face

Do you have a morning routine for your face? Maybe you wash it or add moisturizer. Most men shave almost every morning.

Start taking stock of the way your face looks while you’re at it. Specifically, you want to note the following:

  • Eyes – Aside from common ailments like pink eye, look for signs that yours are dry (you’ll most likely feel this). If this becomes a reoccurring problem, pick up artificial tears from your drugstore and begin supplementing. Red bumps on or around your eyelids are a sign that your pores have been clogged. Eyelids that droop over your pupil could be far more serious and should be looked at by a doctor.
  • Nose – Using a mirror, take a look at the inside of your nose. It should be pink. If it’s blue, pale or otherwise swollen, you may be having an allergic reaction. If it’s more red than pink, you could be suffering from an infection. Your mucus should be clear or it means your body is trying to fight off one of these infections.
  • Tongue – You’re tongue is a great indicator of overall health. If yours appears dark or has dark spots, you need to pay more attention to your oral hygiene and reducing any food items like dark teas or coffee that may be contributing to this effect. White spots are far more serious and can be the beginning of cancer (usually only a problem for smokers).

Exercise and Meditation

Obviously, exercise is important to both physical and mental health. Try to get at least 30 minutes of exercise a day, five days a week. This space on the Radiance Planner should give you plenty of room to write down what kinds of workouts you did.

Meditation is probably the most underappreciated activity you can do for mental wellbeing. Five minutes a day, sit cross-legged and allow your mind to go blank. When thoughts arise, recognize that you’ve begun thinking and then simply stop.

Meditating is a lot harder than it seems, but within three to six weeks of regular practice, you’ll have a much easier time focusing and your mood will improve.

Sensations Throughout the Body

I want you to pay attention to four conditions throughout the body:

  • Pain
  • Swelling
  • Discomfort
  • Stiffness

Record if you feel these things and then note on your body where you feel them. While any number of issues could bring about these sensations, recording them in your planner will give you some idea of what the contributing factors are.

Goals

Everyone should have goals in life, especially where their health is concerned. Come up with one or two that would have beneficial results and which you find important. Then, use your planner to jot down the progress you’re making (or lack thereof).

Results

Likewise, you want to record any results you have achieved. This can also be extra space for where you expand on the type of progress you’ve made. Comparing the results you’re enjoying to the steps you’ve taken will make it much easier to reach your goals going forward.

And there you have it!

That’s everything you need to know about using Radiance Planner Instruction Guide to achieve better overall mental and physical wellbeing. Use this planner every day and make it a habit to review your efforts. You’ll quickly find it becomes much easier to attain the results you want!