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Recipe Highlight…Chili

by Michelle on October 9, 2019

The weather here in Utah has turned a bit colder (at least for a few days) and since it’s “technically” Fall our chili recipe seems like a good choice for an easy weeknight dinner.  This recipe is acceptable for use on the drops protocol (or any time you wish) and is for one serving…but you can double or triple the recipe for leftovers.  If you do, be sure to accurately measure the proper portion for one if you alone with be eating this recipe.  Maybe dividing it into equal portions and storing it that way would made for easy reheating.

 Ingredients:

100 grams lean ground beef (less than 7% fat) 1 cup chopped tomatoes
½ cup water
1 tablespoon minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ teaspoon chili powder
Pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste

Directions:

 *  Brown ground beef in small frying pan, add onions and garlic.

*  Stir in tomatoes and water.

*  Add spices and simmer slowly until liquid is reduced.

*  The longer it cooks the more tender and flavorful.

*  Add a little water as needed to prevent burning.

*  Serve with chopped green onion or tomato garnish and salt & pepper to taste.

*  Makes 1 serving (counts as 1 protein & 1 vegetable)

Phase 3 Modification:  Top with cheddar cheese and a dollop of sour cream.

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Herbs for Weight Loss

by Michelle on September 11, 2019

Today there are a lot of “gimmicks” that try to convince you that with no effort at all you can lose weight and keep it off.  Well, I’m here to tell you that’s just NOT THE CASE!  While the body is a very complex collection of systems that are designed to work together and the same in everyone…there are countless factors that make weight loss more difficult for some than others.  This is why eating your way to weight loss is the best way!

It’s not a big secret that what you eat plays a central role in weight loss, but what you use as spices in your foods may be just as important.  Many herbs and spices have been shown to help fight cravings, boost fat burning and contribute to weight loss.  Here are 12 that may help you lose weight:

  1. Fenugreek – A spice derived from a plant in the legume family, Fenugreek has been found to possibly help control appetite and reduce food intake to support weight loss.
  2. Cayenne Pepper – A type of chili pepper used to bring a spicy dose of flavor to foods. It contains capsaicin which provides the heat along with numerous health benefits.  It can slightly boost metabolism to help increase calorie burning throughout the day plus it may also reduce hunger and increase feelings of fullness.
  3. Ginger – A spice often used in folk medicine as a natural remedy for many ailments, some research shows it could aid in weight loss as well…especially reducing belly fat. It may help lower weight by increasing metabolism and fat burning while decreasing fat absorption and appetite.
  4. Oregano – This herb is in the same plant family as mint, basil, thyme, rosemary, and sage and it contains carvacrol, a powerful compound that may help boost weight loss.
  5. Ginseng – A staple in traditional Chinese medicine this plant has many health-promoting properties. Many studies have suggested this powerful plant could aid in weight loss as well as changes in gut microbiota composition.  It can also possibly alter fat formation and delay intestinal fat absorption.
  6. Caralluma Fimbriata – Often found in many diet products, studies have found that it decreases belly fat and body weight while also helping to reduce hunger.
  7. Turmeric – This spice is revered for its flavor, vibrant color, and potent medicinal properties. Most of the health benefits are due to curcumin, a chemical that has been extensively studied for its effects on everything from inflammation to weight loss.  One study showed its effectiveness on enhancing fat loss, decreasing belly fat, and increasing weight loss.  Turmeric’s beneficial properties are enhanced when used with black pepper.
  8. Black Pepper – A common household spice that contains a powerful compound called piperine which supplies both the pungent flavor and potential weight-lowering effects. Black pepper shows the potential to effectively inhibit fat cell formation and reduce body weight.
  9. Cinnamon – This aromatic spice is rich in antioxidants and offers several health benefits including increased weight loss. It’s especially effective in stabilizing blood sugar, which may help reduce appetite and hunger.
  10. Green Coffee Bean Extract – Another extract commonly found in many weight-loss products it’s made from coffee beans that haven’t been roasted so they’re high in chlorogenic acid, which is thought to account for its weight lowering effects.
  11. Cumin – A spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant in the parsley family. Cumin is well known for its nutty flavor but it’s also packed with health benefits, including the potential to increase weight loss and fat burning.
  12. Cardamom – This highly prized spice is made from the seeds of a plant in the ginger family and is used worldwide in both cooking and baking but may also support weight loss.

When used as seasoning for foods these herbs and spices can provide a burst of health benefits with minimal risk of side effects…just don’t go overboard.  Stick to about one tablespoon per day and be sure to pair them with nutrient-rich whole foods to help boost weight loss even more.  If you take herbs in supplement form it’s important to not take too much with foods to prevent adverse effects.  Also, if you have any underlying health conditions or are taking medications be sure to talk to your doctor and pharmacist before starting any supplement or using these herbs and spices in your diet.

Besides adding a lot of flavor to your favorite foods, many herbs and spices have been shown to increase metabolism, enhance fat burning, and promote feelings of fullness to aid in appetite reduction.  Utilizing these herbs and spices is a simple and easy way to help increase weight loss with minimal effort.  Be sure to combine them with a well-rounded, balanced diet and a healthy lifestyle to get the most out of their weight loss benefits.

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Healthy Packable Lunches

by Michelle on August 28, 2019

With school back in session everyone seems to be in the frame of mind to try taking a packed lunch to either work or school…and making healthy ones isn’t always easy.  Here are some references that might help you get started making healthy packable lunches so the temptation of a quick take-out lunch is less appealing:

https://tasty.co/article/michelleno/easy-healthy-lunch-ideas-to-bring-to-work-school

https://www.theleangreenbean.com/50-packable-lunch-ideas/

https://www.bustle.com/articles/131965-16-healthy-lunches-to-bring-to-work-in-2016

https://communitytable.parade.com/562221/jessicawellington/15-delicious-healthy-packable-lunches-that-will-fill-you-up/

https://www.eatthis.com/low-calorie-lunch/

http://www.eatingwell.com/article/290606/the-best-lunch-foods-for-weight-loss/

https://www.shape.com/healthy-eating/meal-ideas/10-quick-and-healthy-brown-bag-lunches

https://www.womenshealthmag.com/weight-loss/a19990069/lunches-for-weight-loss/

https://www.menshealth.com/weight-loss/g19532954/easy-lunches-for-weight-loss/

https://www.fitnessmagazine.com/recipes/lunch/lose-weight-lunches/

With a little bit of forethought and preparation you can bring along a healthy and satisfying lunch to enjoy on the go.

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Inflammation is a process by which the body’s white blood cells, and the substances they produce, protect us from infection and foreign organisms.  However, in some diseases like arthritis, the body’s defense system (the immune system) triggers an inflammatory response when there are no foreign organisms to fight off.  These diseases, called autoimmune diseases, cause the body’s normally protective immune system to damage its own tissues.  The body responds as if normal tissues are infected.

Much of the chronic inflammation situations are in the joints, but chronic inflammation is a part of many diseases like asthma, Crohn’s disease, Alzheimer’s disease, cancer, cardiovascular disease, diabetes, eczema, psoriasis, high blood pressure, high cholesterol, and Parkinson’s disease.  In these diseases the body is in a chronically inflamed state, essentially on “high alert” all the time.  This prolonged state of emergency can cause lasting damage to the heart, brain, and other organs.  For example, inflammatory cells present in the blood vessels for too long can promote the buildup of dangerous plaque.  Chronic inflammation can also damage your gut and joints, sabotage your sleep, harm your lungs, damage your gums and bones, make it harder to lose weight, and can contribute to depression.

There are some tell-tale signs of chronic inflammation that you should look out for:

  1. A “spare tire” around your waist
  2. High blood glucose levels
  3. Digestive problems like gas, diarrhea, bloating, or constipation
  4. You’re tired all the time
  5. Skin problems like eczema or psoriasis, or your skin is red and blotchy
  6. Allergies
  7. A puffy face, or puffy bags under the eyes
  8. Gum disease
  9. Depression, anxiety, or “Brain Fog”

Beyond bacteria, viruses, and autoimmune disorders…sugary and fatty foods along with stress can cause chronic inflammation.  Dietary changes and better stress management skills are the easiest ways to combat the sugar, fats, and stress as more natural alternative to medications.  Here are a few:

  • Load up on omega-3 fatty acids from sources like salmon, seaweed, hemp, and flaxseed
  • Eat fermented foods & liquids (sauerkraut, kimchi, kombucha, etc.), probiotics, and fiber
  • Cut out processed sugar
  • Focus on healthy fats (avocados, nuts, etc.) and lean proteins
  • Incorporate ginger and turmeric into your daily diet
  • Reduce stress with yoga, meditation, and consciously being aware of what causes you stress

Even if your inflammation cause or situation is seemingly difficult to control there are many ways to investigate how to reduce its effects on your body and your life.  Take time to look into some ways to keep inflammation at bay through natural means for better overall health.

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Cocktails…

With the warm weather here to stay for a while it’s nice to try some low calorie summer cocktails to stay cool.  Here are 8 low calorie cocktail recipes you might want to try:

  1. Pinot Grigio Melon Ball Spritzer
  2. Watermelon Mojito
  3. Skinny Sangria
  4. Mango Margarita
  5. Lemon ‘N’ Lime Cocktail
  6. Strawberry Margarita
  7. Pina Colada
  8. White Wine Sangria

You can see all of the ingredients and instructions for these drinks by clicking on this link:  https://www.positivehealthwellness.com/recipes/8-low-calorie-summer-cocktail-recipes-must-try-3-amazing/

Here are a few things to remember if you want to try and “lighten up” one of your favorite cocktails or even come up with a unique drink yourself:

  1. Use a no calorie sweetener (Stevia, etc.) instead of sugar or simple syrup
  2. Squeeze in real fruits for flavor
  3. Use no calories sodas or even flavored sparkling water instead of regular soda
  4. Try coconut water for additional flavor with many health benefits
  5. Make your own drink mixes with items like green tea, mint, lemon, etc.
  6. Garnish with fruit and fresh herbs

For wine lovers replace ½ a glass of white wine with club soda and a splash of citrus juice for a refreshing, bubbly cocktail that’s fewer calories.  You can also try infused alcohol like flavored vodka to save on the calories of sugary mixes yet still impart flavor.

Save a lot of calories for the delicious food that’s all around in summer by trying some of these techniques so you can still enjoy a cocktail while not going over on your calorie budget.  Cheers!

 

Mocktails…

It’s not really easy any time of year to find recipes for non-alcoholic drinks that taste delicious…and Summer time is no exception.  With fruity drinks taking center stage in warmer weather sometimes taking out the alcohol just leaves you with juice and a tiny umbrella!  Well, it doesn’t have to be that way…not with these options:

Cucumber-Mint Limeade

http://www.intheraw.com/using-itr/recipes/cucumber-mint-limeade/

 Black Cherry Basil Mocktail

https://www.wickedspatula.com/black-cherry-basil-mocktail/

 Copa Verde Mocktail

http://themerrythought.com/recipes/copa-verde-mocktail/

 Ginger Beer Mojito

https://www.gimmesomeoven.com/GINGER-BEER-MOJITO-RECIPE/

 Strawberry Orange Mango Kombucha Mocktail

https://www.theroastedroot.net/strawberry-orange-mango-kombucha-mocktails/

 Watermelon Lime Mocktail

http://www.eatyourselfskinny.com/watermelon-lime-mocktail/

Pineapple-Mango Agua Fresca

http://www.intheraw.com/using-itr/recipes/pineapple-mango-agua-fresca/?ref=search&product=stevia-in-the-raw&dish_type=beverages&page=1

Non-Alcoholic Sangria

https://simpleveganblog.com/non-alcoholic-sangria/

Pina Colada

https://houseofyumm.com/pina-colada/

Grilled Pineapple Lime Mocktail

http://themerrythought.com/recipes/mocktail-monday-grilled-pineapple-lime-mocktail/

Of course you can always opt for flavorful beverages with alcohol as well…and here is a site with some tasty cocktails that utilize herbs for an abundance of flavor:

https://www.shape.com/healthy-eating/healthy-drinks/10-tasty-herb-cocktails

Cool down with these flavorful mocktails or cocktails…whichever you prefer…and ENJOY!

 

 

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Healthy Barbecue Options

by Michelle on July 24, 2019

With warmer weather it’s time to use the barbecue and commence with grilling!  While it is a bit healthier to grill foods (usually not many fats are needed) the sauces that are used can increase the sugar content too much and make a healthy cooking option not so healthy after all.  Items like lean meats, chicken breast, fish, vegetables, and even fruit, all taste fantastic when grilled and sometimes the flavors of certain items are even enhanced when cooked over an open flame.

The way you cook on the grill is almost as important as what you cook.  Proteins (meat, chicken, and fish) sometimes stick when no fats (butter or oils) are used so a little bit of olive oil is fine…just a little bit though.

Olive oil is a healthy choice and a little goes a long way.  There are now nonstick grilling mats and pans specifically made for the barbecue and these, of course, require no butter or oils to prevent sticking…making them a great healthy option.  You can also cook things in tinfoil “packets”…vegetables and fish are good options for this method…so as to keep items from falling through the grates of the grill.  It also steams the food so you aren’t having to use anything on the items to prevent sticking.

Another pitfall for people looking to eat healthy and enjoy a barbecue are the sauces used to marinate the proteins.  Sugar is usually in large quantities in these sauces as it imparts a lot of flavor when it caramelizes.  Even a healthy fish filet can be rendered unhealthy by a high calorie sauce, so whenever possible use marinades and sauces sparingly and AFTER cooking to minimize damage to your diet.  Also, remove any visible fat from meat and the skin from chicken and turkey for the best option.

There are many healthy barbecue recipes to try with a variety of foods and depending on your preference, there are many variations.  Here are a few links to sites offering healthy barbecue recipes that you might want to try:

  1. https://www.fitnessmagazine.com/recipes/dinner/grilling-recipes/
  2. http://www.cookinglight.com/food/top-rated-recipes/five-star-grill-recipes
  3. https://www.delish.com/entertaining/g2167/healthy-grilling-recipes/
  4. https://www.bonappetit.com/gallery/healthy-grilling-recipes
  5. https://www.cookincanuck.com/15-healthy-barbecue-grilling-recipes/

Side Dishes are also an area where many people eat more calories than they realize and a diet can really be derailed due to a great side dish.  Potato salad, macaroni salad, coleslaw, and baked beans are the traditional sides at most barbecues, but they are loaded with fat and calories (and sugar as well) and aren’t on any weight loss program.  While they’re delicious, it’s best to avoid them and opt for things like grilled vegetables, a leafy green salad, bean and avocado salad, or even a baked potato cooked on the grill.

When it comes to dessert, a couple of good things to grill in the fruit category are pineapple slices and peaches.  The fruit sugars in these delicious items caramelizes when grilled and they become very sweet.  They are great options that are still healthy when it comes to barbecue fare.  Even small changes to your normal barbecue dining can mean positive results for your health and make eating better easier and easier every time you incorporate them.

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Light Summertime Eating

by Michelle on July 3, 2019

When the weather is warm it’s natural to crave something on the lighter side to eat.  Items that are heavy meals (lasagna, meatloaf, etc.) aren’t usually what people gravitate towards in summer months.  In fact, eating lighter fare in warmer weather is actually beneficial…but how?

  1. Body temperature stays low:  The body works harder to digest heavy, hearty meals so keeping things lighter (chilled soups, smoothies, etc.) helps you stay cool.
  2. You’ll be well hydrated: Fresh, raw fruits and veggies naturally contain more water so eating light produce will naturally keep you hydrated.  Try snacking on cucumber, jicama, or even frozen grapes.
  3. It can help control weight gain: Eating light makes it easier to feel “light” which hopefully prompts you to get out and be more active.
  4. You might avoid binging: Developing a habit of eating light and HEALTHY options can go a long way in not overdoing things when on vacation during the summer or even at home in general.
  5. Your cravings will diminish: Serotonin, responsible for a balanced mood, is produced by the body when exposed to sunlight…but carbohydrates can produce the same effect.  If you can get outdoors more often in warm weather then the sunlight can boost your mood instead of the heavy, unhealthy carbs that you might normally crave.

Here are some great websites with light summer recipes that can help you get started:

  1. https://www.cookinglight.com/food/quick-healthy/quick-easy-summer-recipes
  2. https://www.yellowblissroad.com/27-light-and-fresh-summer-meals/
  3. https://cookieandkate.com/2016/18-light-summer-dinner-recipes/
  4. https://www.allrecipes.com/recipes/630/everyday-cooking/seasonal/summer/
  5. https://www.cookingchanneltv.com/recipes/packages/best-summer-and-grilling-recipes/healthy-summer-recipes/photos/light-summer-dinner-recipes

Cooking “light” doesn’t mean you have to sacrifice flavor.  Eating a meal that doesn’t weigh you down not only has health benefits but might also open your eyes (and taste buds) to things that could soon become new favorites year-round!  Happy eating!

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Metabolism…What is it?  What does it do?  Well, basically, it’s the sum of every body function…everything your body does.  Each time you eat your body breaks down the food into energy that keeps your body running.  Everything from keeping your heart beating and your legs moving to your mind thinking and regulating everything happening in your body.  People with a fast metabolism burn calories at a greater rate and therefore require more calories…those with a slower metabolism don’t burn as many calories and need to watch how many they consume or the excess will be stored as fat.

There are several things that negatively affect metabolism, some can be avoided but some can’t.  Here are some things that negatively affect (or slow down) your metabolism:

Age:  The older you get the slower your metabolism naturally becomes

Gender:  Women have, on average, slower metabolisms than men

Body Size & Composition:  More muscle mass burns more calories, contributing to a higher metabolic rate

Hormonal Imbalance:  Estrogen in women and Testosterone in men decline as we age and slow metabolism

Poor Nutrition:  People who eat food high in refined sugars and/or saturated fat, and food with poor nutritional value tend to have a slower metabolism

Stress:  This causes cortisol levels to rise which can cause overeating and weight gain

Insomnia:  Sleep deprivation can cause a dysregulation of cortisol, insulin, and leptin…all negatively affecting metabolism

Chronic Diseases (Diabetes, Hypothyroidism, Cushing ’s syndrome, etc.):  These particular diseases slow metabolism as part of their attack on the body

Obesity:  This slows metabolism because obese individuals have a higher fat mass and a lower muscle mass and therefore a slower metabolism

Medications:  Several medications for chronic conditions can slow metabolism (antidepressants, insulin, steroids, hormone therapies, etc.)

Physical Inactivity:  Lack of exercise can cause fat gain and slow metabolism due to a sedentary lifestyle

On the flip side, here are things you can do to increase your metabolism and start burning more fat:

Eat Regularly:  Eating several small meals during the day is a good way to keep your metabolism running at top speed

Eat Plenty of Protein:  Have protein with every meal to feel full faster and stay full longer to prevent overeating

Drink More Cold Water:  It fills you up, helps you at less, and cold water makes your metabolism speed up as your body uses energy to heat it up to body temperature

High-Intensity Workout:  These force the metabolism to run at a high rate and stay running high even after the workout is over

Build Muscle:  Muscle is more metabolically active than fat, so building muscle can increase your metabolism in general, even when resting

Stand More…Sit Less:  Standing burns more calories and is better for posture than sitting

Green or Oolong Tea:  Both of these help increase metabolism and burn fat

Eat Spicy Foods:  Peppers contain capsaicin, a substance that can boost metabolism

Get Plenty of Rest:  A good night’s sleep keeps the body healthy and the metabolism running at its optimal level

Drink Coffee:  The caffeine in coffee can boost metabolism and promote fat burning (this does not include other caffeinated beverages)

Use Coconut Oil:  Replace other cooking oils/fats with coconut oil…the medium-chain fats in coconut oil can increase metabolism

Even if you are dealing with some of the things that typically slow metabolism, you can still do some of the beneficial recommendations to increase fat burning despite your personal health situation.  It’s never a bad thing to eat better, exercise a bit more, get better rest, and so on, which not only increases metabolism but contributes to a healthier body overall…and that’s the key to feeling better.  So happy fat burning!

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Meditation is a word that means different things to different people and takes on many different forms.  By way of a general consensus definition, meditation is a practice by which a person uses a technique, such as focusing on a particular object, thought, or activity to achieve mental clarity and an emotionally calm state.  Sometimes the purpose of meditation is to just clear your mind and not focus on anything as a way to destress.

You’re probably most familiar with the cross-legged person sitting up very straight with the back of their palms on their knees, chanting “OM” repeatedly.  That’s one way to do it…but there are as many wants to practice meditation as there are people practicing it and that’s what is so appealing about it.  The practice of meditation doesn’t have to be one where you do much…you can just find a quiet place and a comfortable position, then try to clear your mind and relax…or you can focus on an object or thought, with or without making any kind of sound…whatever suits your purpose for meditating.

Here are some of the important benefits of meditation:

  1. Reduces stress
  2. Controls anxiety
  3. Improves immune system health
  4. Improves heart rate
  5. Helps lessen inflammatory disorders
  6. Improves breathing
  7. May reduce age-related memory loss
  8. Promotes emotional health
  9. Improves sleep
  10. Can decrease blood pressure
  11. Helps control pain
  12. May help fight additions
  13. Enhances self-awareness, focus, and productivity
  14. Lengthens attention span
  15. Can generate kindness

These links can help you get started with your own meditation practice so you can start reaping the benefits of a calm and focused mind and a healthier, well-balanced body…the two are most definitely connected:

https://zenhabits.net/meditate/

https://www.gaiam.com/blogs/discover/meditation-101-techniques-benefits-and-a-beginner-s-how-to

http://leftbrainbuddha.com/starting-a-meditation-practice/

It’s just as important to take care of your mind and soul with calming practices as it is to take care of your body with a healthy diet and exercise.  Meditation won’t take away the stressful elements of life, but it will help you not respond destructively when they come around.  Happy Meditating!

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Eating Like a Diabetic

by Michelle on May 15, 2019

An estimated 23.1 million people in the United States have currently been diagnosed with diabetes and the Center for Disease Control estimates that another 7.2 million have undiagnosed diabetes, while another 84.1 million adults have pre-diabetes.  Sound like an epidemic?  Well, many healthcare professionals believe it is and if not controlled much better the statistics are only going to get worse.  So, what do you do to avoid becoming one of these statistics?  Try eating like you have diabetes and enjoy the benefits of what this healthy association with food brings you.

I have had diabetes for a couple of decades and my doctors believe that I actually was suffering from it long before being diagnosed.  I found out when pregnant with my first child I’m now insulin dependent as things have progressively become worse with my pancreas not producing hardly any insulin.  So…this means that I MUST eat a diabetic diet in order to stay healthy…but when you examine what a diabetic diet is you can see how it’s beneficial for everyone…diabetic or not.

In a nutshell, eating like a diabetic means that you’re having low-carb selections, plenty of protein, minimal healthy fats, and of course…avoiding sugar!  Well, believe it or not, this is easier said than done since nature provides plenty of “sweet” options that are healthy yet high in sugar.  Many people think “avoid sugar” means to not put “the white stuff” in food and drinks, avoid regular soda, etc…but it also means avoid “natural sugar” as well.  Items like mangos, bananas, pineapple, cherries, grapes, and especially ANY dried fruits (drying concentrates the natural sugars in the fruit) are all naturally high in sugar and should be eaten VERY sparingly or not at all.  Items that are high carbs and starches (wheat, rice, winter squashes, parsnips, potatoes, corn, etc.) also need to be greatly minimized in the diet or omitted all together.

It’s not always easy to know what to eat and what not to eat and there are literally thousands of diabetic diets, food lists, etc. out there that sometimes only add to the confusion.  The best way to look at “eating like a diabetic” is to help your body stay healthy and NOT cause yourself issues by incorporating some of the basic principles of a diabetic diet that are the easiest to follow:

  1. Avoid “the white stuff”…this means white flour, white rice, white root vegetables, and of course…sugar!
  2. Cut out sugary drinks…juices, sodas, energy drinks, coffee concoctions, and even those smoothies that do contain some healthy ingredients but usually a whole lot of sugar.
  3. Avoid artificial sweeteners…these are actually many times sweeter than real sugar and make your brain and body crave more sweetness…making cutting back exceptionally difficult.
  4. Eat items as they appear in nature…avoid packaged foods as much as possible as well as eating out too much. Many times sugar and/or fats are used for better flavor (not to mention too much salt) and can cause multiple problems with keeping to a proper diet.
  5. Still watch your calories…even if you’re eating healthy and like a diabetic you still need to watch how many calories you’re consuming as being overweight contributes to increased risk for diabetes.

It’s definitely NOT easy to always be so mindful of what you’re eating, how you’re eating, and when you’re eating…but it’s a whole lot easier to do it out of a desire to be more mindful and healthy than it is out of necessity due to a disease.  Even little changes can make a difference and the more you do it the easier it becomes…really!

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