Our Healthy Diet and Lifestyle Recommendations
Diet: Balanced Smaller Meals
- Maintains steady blood sugar
- Reduces insulin peaks and valleys
- Stabilizes stress hormone release.
Do not wait until famished to eat. A protein shake is OK when you are on the run.
No Whites:
Refined carbohydrates and sugar elevate insulin and diminish nutritional, hormonal, and general health. No bread, No potatoes, No pasta, No sugar. Try Stevia which is all-natural and made from Kaa he-hee, a natural sweet herb.
Low Carbohydrates:
Carbs make fat; not health. Minimal refined carbs. Remember no sugar and no whites. Complex carbs are natural and most nutritious.
High Protein:
Protein in Latin means "Above All Else". Protein provides tissue growth, repair and optimum function. Grilled or broiled fish (wild salmon 3-5 times per week), poultry (boneless, skinless) and occasional beef. Tabasco® for seasoning (high taste without any calories).
High Vegetables:
Organic vegetables are best. They contain a large number of essential nutrients, and they build and promote intestinal and general health. Phyto-chemicals boost hormone health. Green leafy and cruciferous vegetables like kale, spinach, broccoli, brussel sprouts, green beans and peas are best. Season with lemon for taste (high taste without any calories.) No salad dressing (high in carbs).
Low Fruits:
Regular but limited fruit intake due to fruit sugar calories (fructose).
Low Fat:
Grill, bake, or broil instead of frying. Remove skin from poultry and trim lean meat. Cold-water fish, walnuts, pumpkin seeds and flaxseed produce good fat. Good fat is essential for optimal hormones.
Eliminate:
Cola, diet soda, artificial sweetener and dessert.
Lifestyle Recommendations:
- Sleep - Try to get 8 hours. Sleep deprivation causes cognitive disruption, irritability and depression.
- Sunlight - Try to get 1-hour daily. Sunlight is necessary for optimum brain functioning. Always wear sunscreen.
- Stress - Eliminate stress producing activity and patterns. Action fights depression.
Vital Connections Keep loving connections alive within yourself, your intimate relations, family and friends.
- Vitamins - Nutritional supplements are necessary and recommended
- Exercise - 3 times per week minimum; Gyneflex (for women) 3 sets of 21 reps am and pm.
- Aerobics - 20 minutes (pulse 115)
- Anaerobics - 40 minutes-weight resistance exercise
