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

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.