Look in your refrigerator and cupboards, what do you see – cake, candy, cookies… junk food? Here are some tips to clean them up:
- Toss anything with low nutritional value and high in saturated fat.
- Place water, fruits, and vegetables in the front where you can see them.
- Freeze leftovers so you won’t be tempted to eat them.
- Place the least health foods in the back of the fridge or cupboards.
These foods minimize insulin response yet also provide great nutrition include:
- Nuts- about 1 ounce 5 times per week for healthy fat and minerals
- Pumpkin- sweetened with stevia, cinnamon and nutmeg for phytonutrients and fiber
- Grass-fed beef or buffalo- fatty acids and protein
- Eggs- balanced amino acids, lutein and choline
- Grapefruit- fiber and antioxidants
- Berries- fiber and vitamins
- Guava- antioxidants and fiber
- Beans- fiber and protein
- Sardines- uncontaminated protein and healthy fat )
- Kale- fiber, Vitamin K (for strong bones) and detoxifying properties.
Herbs which support wound healing include aloe vera, calendula, cayenne, fenugreek, garlic, marshmallow, rosemary, and slippery elm. Consider adding these herbs in the diet, as supplements, as tinctures (liquid form), or in combination creams to help heal wounds.
Using both high-intensity interval training (HIIT) – short bursts of all out effort, alternated with rest or light work and weight training improves insulin sensitivity and reduces the risk of cardiovascular disease.
A quick yoga session can boost brain function. In a study, 20 minutes of hatha yoga improved reaction time and cognitive skills. Try yoga in the morning, give first thing a try, to give you a great jump start.
The gut is the center of good health. When good and bad bacteria are out of balance, both mental and physical illnesses increase, and most illness will not resolve until the gut is healed. Be sure you are consuming probiotics in some form (especially after antibiotic treatment), and consume lots of healthy fruits and veggies to keep your gut happy.
- French Fries (unhealthy fats, chemicals)
- Doughnuts (sugar and fat)
- Chips (salt and oil)
- Soda (sugar, chemicals, dyes)
- Snack Cakes (sugar, high fructose corn syrup, chemicals)
- Candy Bars (sugar, fat)
- Pork Rinds (unhealthy fat, salt)
- Fat-free cookies (extra sugar or HFCS)
- Crackers (unhealthy fats, bleached flour)
- Pretzels (sugar, salt)
These foods are damaging because they are high calorie, but provide almost no nutrition. Avoid or minimize them to maximize health.
Studies show that cutting starchy carbohydrates (pasta, potatoes, bread, cereals, grains) from the diet decreases risk of breast cancer by almost 10%. Consider reducing or eliminating starchy carbohydrates to reduce weight and decrease risk of breast cancer.
Orange juice naturally contains a small amount of alcohol.
The more color on your plate, the better. Not only does this keep things interesting and exciting for you and your taste buds, but it’s healthier. The nutrients that create the different colors in our fruit and vegetables, represent different nutrients for your body. Feed your body as many varieties as possible, the fight against the common cold, cancers and other illnesses can be prevented by having variety in your diet. Trying new fruits, vegetable combinations and dinner choices will keep your family on their toes.