12 Tips and 6 Red Flags for a Lifetime of Healthy Eating

No Diets or Dieting

I do not recommend a particular diet or to diet at all for my patients*, I just simply share with them these 12 tips as a way to enjoy food in a more natural way and to avoid certain industrialized foods ... so as to stabilize the system throughout the day for energy and mental alertness, in addition to sustaining a comfortable weight and receive long-term health benefits. Adding 6 red flags on what not to buy will save you money while not depeleating your health.


My 12 Tips

1. Balancing proteins, fats and carbohydrates ( vegetables and fruits ) a chart is available. For adults: Breakfast 1/3 each (veg and fruits - carbs- proteins ) ; lunch 1/4 carb 1/4 protein; dinner 1/4 protein no carbs). Children depend on age group

2. Balance high glycemic foods ( with protein) and eat more low glycemic fruits and vegetables 

3. Eat the Color wheel 

4. Eat more In season foods 

5. Consume 3 meals a day (which stabilizes the blood sugar level and possibly two snacks, one in particular at the low ebb of day—-4pm (One fruit /veg and one protein), last meal 3 hrs before bed 

6. Water 2 liters a day preferably in between meals( for hydration and reducing oxidative stress)

7. Caffeine drink once a day

8. Avoid all substitute sugars

9. Plate portion sizing 

10. Chew more to eat slower for better digestion prevents gas

11. Sit up straight it helps digestion, prevents hiatal hernias and acid reflux ( preventing esophageal cancer)

12. Once a week go out and splurge, and also keep a stash of fun foods to celebrate My 6 Red Flags

I have 6 Red Flags that I use to evaluate if it is worth the money ( and health) and what will have negative consequences in the short term ( dis-ease ie hyperactivity or hyperirritability, insomnia, tiredness, constipation or long term - illnesses). 

1. Artificial Flavors and colorings 

2. High fructose corn syrup, (https://health.clevelandclinic.org/avoid-the-hidden-dangers-of-high-fructose-corn-syrup-video/)

3. Trans-fatty acids (https://www.medicinenet.com/script/main/art.asp?articlekey=13668)

4. High Salt content 

5. High sugar ( all kinds) check levels

6. Processed grains White flour or rice vs. whole grains ( if not need to substitute fiber, vitamins, and minerals along with protein) (https://wholegrainscouncil.org/blog/2018/01/myths-busted-why-white-bread-not-just-healthy-whole-grain-bread)



*Those already with chronic diseases, I refer out to a PhD in nutrition.

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