Food Selection
  • Make sure you monitor the size of your food portions - remember just because restaurants may serve a plate of food with large portions like steak or chicken wings or any type of entrée on the menu, it does not mean you should eat it all since that is one of the main causes to becoming overweight; portion control is important and the key to maintaining a healthy body weight along with exercise.
  • Eat plenty of fruits and vegetables just like our ancestors did when they were hunters and gatherers since they contain countless nutrients like fiber, vitamins and minerals.
  • Eat whole, as close to natural state as possible like an apple or carrot.
  • Organic, when available
  • Fresh
  • Local
  • Seasonal
  • Balanced: variety of foods, color, flavor, texture and shape

Proper Digestion
  • Chew thoroughly.
  • Eat in a calm, relaxed environment.
  • Eat only when hungry not because you are bored!
  • Avoid eating when emotionally upset or stressed.
  • Avoid overeating - remember it takes 20 minutes after you start eating your meal for Satiety, or the feeling of fullness to kick in so eating slowly is best!
Eliminate Anti-Nutrients
  • Caffeine
  • Avoid Pop or Soft drinks
  • Smoking
  • Alcohol
  • Stress
  • Lack of sleep
  • Soft drinks
  • Lack of exercise
  • Refined foods like sugar and white flour
Take Care of Your Body
  • Regular exercise every day for at least 45 minutes and HAVE FUN DOING IT WITH YOUR FRIENDS OR ALONE!
  • Get more rest and good quality sleep
  • Regular fresh air, pure water