Stuff to Avoid
- Refined carbohydrates (including enriched wheat flour- read the label; it’s just white flour made brown)
- High fructose corn syrup
- ANY and ALL artificial sweeteners – Splenda, sucralose, Nutrasweet, aspartame, acesulfame K
- Bottled water- a chemical called BPA leeches into the water, and most studies show it’s no different than water from your tap
- ANY and ALL artificial food colorings- the FD&C stuff
- FARM raised fish – the fish are fed corn, which is high in Omega 6 fats, also high in pesticides
- Beer/hard liquor
- Corn fed beef – antibiotics are added to grain, which contributes to the rise in antibiotic-resistant bacteria, ie. MSRA, also high in Omega 6 fats which create inflammation
- FAKE peanut butter- the kind that you don’t have to mix (Jif, Skippy, etc.)
- “Healthy” or “Lean” type frozen entrees (Lean Cuisine, Healthy Choice, Smart Start, etc.)
- Dairy products- research shows that it does more harm than good; pesticides and antibiotics are concentrated in milk
- Energy drinks (Red Bull, Monster, 5-hour Energy shots, etc.)
Stuff to Have More Of
- Olive oil (cheap stuff for cooking, expensive for dips and dressings)
- Quick, easy meal – Kashi or Amy’s frozen entrees (reasonable prices at Sprouts, Costco, Wal-Mart)
- REAL peanut butter (Naturally More brand)
- Organic, grass fed meats (beef, bison, chicken, venison, elk, etc… higher in Omega 3 fatty acids)
*Don’t be afraid to ask the butcher - Variety of fruits and veggies- 8-10 servings/ day
- WILD caught fish (has higher levels of Omega 3 fats, which are anti-inflammatory)
- Nuts (make sure there are NO added oils like cottonseed or peanut)
- Dark chocolate- high in an antioxidant compound called polyphenol, which protects our cells against aging, injury, damage
- Unsweetened tea- green tea is better than black- also high in polyphenols
Exercise Info
- Have to perform aerobic as well as strength training (HAVE to build muscle)
- Find something fun to do that feels more like fun (sports, hiking, martial arts, etc…)
- Look into following Al Sears, MD’s PACE program found in the book “Reclaiming our Native Fitness.” A variation on interval training that is gaining evidence as one of the better ways to improve our body composition
Stress
- Stress kills us. Period. Understand that.
We all experience stress. Find your way to deal with it through exercise, meditation, hiking, deep breathing techniques, yoga, prayer, etc.