Healthy Lifestyle Tips

Healthy Lifestyle Tips 

  • Drink 8 oz of room temperature water with lemon first thing in morning to aid alkalinity,

and elimination.   

  • Drink at least 2-3 quarts of water a day for hydration and anti-aging.
  •  Use safe appropriate plastics and water bottles to avoid health risks from the bisphenol –A

   to avoid plasticizer chemicals called phthalates which are hormonal disrupters  .

  • Plastics considered safe with the number #1,#2, #4, #5
  • Eat within one hour of waking to stabilize blood sugar.
  • Eat protein with every meal (meats, fish, eggs, low fat or hard cheese and yogurt) for mental

   acuity and satiety.

  • Eat the majority of your carbohydrates in Non-starchy veggies (i.e.: salads, broccoli, spinach

   mushrooms, asparagus, tomatoes, cucumbers, all green and watery vegetables).

  • Eat only one starchy carb at a time with your meal if at all (i.e. potatoes, bread, pasta, corn,)

   preferably no more than ½ -1 cup or 1-2 slices of breads.

  • Eat no more than 2 fruits a day (i.e. 1 cup of any berries, melon cherries grapes, apple,

   oranges, bananas) to decrease sugar load and prevent weight gain and pre-diabetes.

  • Eat three meals a day preferably every 3-4 hours to maintain blood-sugar stability.
  • Include 8 gm of fiber rich foods with each meal (i.e. beans, bran cereal, oatmeal,

    beans, brown rice, kale, broccoli, raspberries and flaxseed) which slows food into

   the blood stream creating a sense of fullness and aids in promoting good intestinal heath.

  • Include a snack with protein when necessary (i.e. apple & unsalted nuts, cheese & cracker,

   Protein bar, cottage cheese &fruit, plain yogurt & fruit, hummas & celery)

  • Prepare foods by baking, broiling, or using chicken broth to avoid excess fats in your diet

   (use grapeseed, avocado, coconut oil for cooking and olive oil for salad dressings).

  • Use organic or locally grown fruits and veggies to reduce pesticide toxicity and increase

   a higher content of antioxidants and nutrients.

  • Occasional alcohol consumption 1-2 drinks with a meal omit starchy carbs

   (i.e. breads, pasta, rice).

  • Use stevia or zylitol as a sweeter it has less impact on your blood sugar to prevent diabetes.

 Things to Avoid

  •    Avoid plastic water bottles with the number #3, #6, #7 usually on the bottom of the bottle.  
  • Avoid skipping any meal especially breakfast (increases urge to eat sugar by raising cortisol).
  • Avoid snacking or drinking carb-laden foods (i.e. cookies, candy, chips, soda, diet drinks

   & foods) increases blood sugar spiking and weight gain.

  • Avoid hydrogenated or partially hydrogenated  oils (i.e. peanut, corn, palm kernel canola).
  • Avoid Aspartame, NutraSweet, Splenda and MSG a toxin to the brain, which induces

   cravings and brain fog.

  • Limit or avoid Micro-waving especially in plastic (increases free radicals lowers immunity).
  • Avoid: White flour, white/brown sugar, sodas-even diet sodas, processed foods,

         preservatives, artificial colors and flavors (increases acidity and leaches calcium).

Sample Meal Suggestions

Breakfast

  • Protein Smoothie-Protein powder, plain yogurt, frozen berries, water and flaxseed
  • Poached eggs with 1-2 slices of toast or fruit
  • 1 cup of old fashion oatmeal with nuts and scoop of protein powder
  • Plain Yogurt with fruit, nuts and a sprinkle of granola
  • Low fat cottage cheese with fruit and nuts
  • ½ -1 bagel and scramble eggs
  • Coffee and tea with stevia or zylitol

Lunch or Dinner Options

  • 2-4 Soft corn tortilla tacos with meat, guacamole salsa and unlimited salad (no beans or rice).
  • Taco salad with beans and meat (no tortilla or rice).
  • ½ turkey sandwich and salad or vegetable soup (no potato or bean soups) Men a whole sandwich cut the crusts off.
  • Salmon, salad, broccoli, and ½ cup of rice or potato
  • Fillet mignon salad with 1-2 glasses of wine or other
  • Chicken, salad and small amount of pasta with veggies no wine or other starchy carbs.
  • Chicken lettuce wraps, Chinese veggies and ½ -1 cup of rice or noodles.

 Snack Options

  • ½ turkey sandwich and veggies
  • Hummas with celery or cucumber
  • Cheese and crackers
  • Tuna and crackers
  • Fruit and cheese
  • Fruit with unsalted nuts
  • Nuts (i.e. almonds, walnuts, pecans)
  • Latte no carmel or syrups
  • Protein bar
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