Nutrition
Studies have shown that nutritional interventions can reverse the progression of chronic diseases such as type 2 diabetes, high cholesterol, high blood pressure, coronary artery disease, and cancer.
Recommendations:
- Choose nutrient-dense foods rich in micronutrients, vitamins, minerals, and antioxidants
- Eat the rainbow! Make your meals interesting and prepare dishes using various colorful vegetables and fruits.
- Choose high fiber meals that keep you feeling satisfied for a longer period of time before your next meal, and will also help your digestive system.
- Avoid calorie-dense foods rich in unhealthy fats, sugar and lacking any fiber.
- Avoid processed foods, fast-food restaurants, and coffee shop items which are usually high in fats and sugar.
- Learn easy to prepare recipes and build a menu of breakfast, snacks and meals such as sandwiches, salads, wraps, soups and smoothies. Use lots of vegetables and do not add any sugar, oil, or fats.
- Use fat-free condiments and dressings such as vinegars, mustard, tomato paste, herbs, spices.
- Be mindful of portion size and meal frequency.
OTHER IMPORTANT RECOMMENDATIONS
- Choose lean proteins to minimize fat accumulation and cholesterol intake. Choose minimally processed high quality lean meats, poultry and or fish.
- Lower your daily intake of animal derived products as much as possible (Milk, Cheese, Eggs)
- Incorporate more legumes in your diet such as lentils, beans, peas, and soy products.
- Use non-fat dairy (or non-dairy alternatives) yogurt. Replace whole eggs with egg whites.
- To burn fat, stop fat accumulation.
- Do not use oils to cook and avoid snacking on nuts and seeds.
- Use oils and/or nuts to condiment your salads and dishes, but in very small amounts to keep it lean.
- Only use healthy fats rich in omega 3 fatty acids such as flaxseed oils, nuts, seeds
- Keep your daily consumption to no more than 1 tablespoon total a day. Always keep it low.
- Hydration and water intake. Replenishing your electrolytes and keeping up with your hydration are necessary to feel less hunger and help balance your body functions. Drink a minimum of at least 40 oz of water a day which is approximately 5 cups (glasses). Try herbal non-caffeinated iced teas with natural flavors.
- Intermittent Fasting. Benefits of intermittent fasting are well studied and it should be included in your wellness journey. Even one or two days of intermittent fasting every week can have profound effects on your overall health.
Even small nutritional changes can have major positive impacts on your health and longevity.
Learn easy recipes and plan ahead your daily healthy meals.
You can reverse inflammation and chronic disease by maintaining a healthy weight.