Tips for long term changes

Eat the old fashioned way

First of all, eat fresh. Then get in the kitchen and prepare it on the stove instead of the microwave. When it's done, sit down at a table and take the time to enjoy it with friends and family. The conversation is likely to be just as pleasant and rewarding as the food. 

Exercise your mind, body & spirit

Exercise keeps your blood pumping and your joints lubricated. Any any exercise is better than none. Stretch, walk, jump, skate. Just get up and MOVE your body! And don't neglect your mind and your spirit.

Stop eating sugar

Other than that which is found naturally in fruits, sugar has no nutritional value. It is eaten purely for taste. If you have to eat sugar, eat natural sugar. Other alternatives are Stevia and Xylitol which are both made from natural, plant based ingredients and have less calories. Whatever you do, don't use artificial sweeteners.

Don't drink sweetened or diet drinks

Sweetened drinks are full of sugar. Diet drinks are full of chemicals. Weight gain is often caused, not as much by what you eat as what you drink. Drink water instead, or 100% natural fruit juices.

Choose brown foods over white

The nutritional value of white bread, rice, sugar and pasta has been bleached out. Brown foods still have their vitamins and minerals intact.

Eat whole grains

Whole grains (not flours) are high in protein and do not convert as readily into sugar when processed by the body. The best ones to eat are rye, barley and wheat.

Eat foods within their season

Foods that are not normally available during certain times of the year are grown in distant places. They have to be chemically preserved in order to make the long journey to your local market. Those preservatives are not good for you.

Add beans to your diet

Beans are a great source of protein, B vitamins, iron and zinc. One cup of beans is equivalent to one 3 ounce serving of chicken.

Stop using too much salt

Salt is a leading factor in hypertension. It is an acquired taste that is easily substituted by using more spices. Flavorful alternatives include celery, tarragon, pepper, cilantro, lime or lemon juice. If you have to use salt, try sea salt, which contains less sodium.

Stop using too much oil & change the oil you use choose

Good alternatives include 100% soybean, corn, peanut or olive oil.

Read labels

Take the time to read the labels. You will be shocked at how many chemicals and other artificial substances are passing for food these days. 

Don't eat seedless fruits

Fruits without seeds are genetically modified. They are unnatural and biologically weak.

Avoid addictive substances & behaviors

The reasons should be obvious. Addictive drugs not only dull your brain but have serious long term physical consequences, including destruction of brain cells, kidneys and hearts.