Recommendations to Avoid Diabetes and Heart Disease


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 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.