To help you on the path to good health we’ve started this list of simple Do’s and Don’ts.
A person’s diet directly affects their blood sugar levels and weight control. Eating well balanced meals and creating good eating habits is important to good health. Here are a few suggestions that can help:
- Vegetables – Eat 3-5 servings of colorful organic NON GMO (genetically modified organism) vegetables especially less starchy ones, considered “low glycemic“, each day. Some examples include spinach, asparagus, green beans, beets, broccoli, cabbage, kale, celery, cucumbers, eggplant, mushrooms, onions, peppers, zucchini, and tomato.
- Rinse well – Rinse all your fresh fruits and vegetables well before preparing.
- Whole grain – Use whole grain foods versus processed. Consider brown rice or whole wheat pasta as a healthy alternative.
- Beans – Use fresh beans such as garbanzo, kidney, black, pinto or lentils to add protein and fiber to your meal.
- Lean meat – Kosher lean organic red meats or wild caught fish
- Water – Drink more water throughout the day to stay well hydrated. Be sure to know where your water comes from and if there are any additives.
- Natural juice and teas – Drink more natural alternatives such as fresh squeezed juices and herb teas. Mulberry Tea is an excellent selection. Whole fruit juices have lots of vitamin C and teas like Mulberry Leaf Tea are loaded with vitamins, minerals, proteins and high levels of antioxidants that can help boost your immune system. (Health Benefits of Mulberry Leaf)
- Watch the size – You can still eat too much good food, so watch your portions. Use smaller plates and eat slower for better digestion.
- Better snacks – Switch your sugary and fatty snacks to healthy alternatives like nuts, carrots, or celery sticks.
- Non-fat dairy – Lower the dairy intake and exchange regular milk, yogurt, and cheese for alternative such as Almond Milk and Goat Cheese products.
- Get support – Look to eat with others who will encourage your healthy eating and provide personal support. When we have positive people in our lives we are less likely to turn to food for comfort.
- Sleep well – When you’re tired your body will crave sugar for energy.
Good habits are important but it’s also important to avoid the bad ones. Here are a few suggestions of things to watch out for:
- No additives – Canned or frozen vegetables are filled with additives and preservatives, high levels of sodium, fat and/or sugar. Just because it says it has natural additives; know what they are. Choose Organic Non-GMO fresh products.
- Skip the skin – Avoid consuming the skin from chicken and turkey.
- Avoid frying – Bake and steam instead of frying to avoid the added oil.
- Avoid hydrogenated oils and trans fats – Instead use mainly monounsaturated fats like avocado oil or olive oil for low heat cooking, and mainly polyunsaturated fats like sesame oil or grape seed oil for higher heat cooking.
- Skip diet drinks – Avoid diet drinks and sodas that are often filled with chemical additives that are harder on your liver and kidneys.
- No high-fructose corn syrup – High-fructose corn syrup (HFCS) is a sugar that can be especially hard on your system, and can contribute to significant sugar spikes and fat deposits. Check the food labels for the ingredients of everything you buy and avoid products with this type of sugar included.
Learn more: Nutrition & Diet