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1.
Protein: Generally, adult protein requirements range from a low of
25 grams per day for a sedentary 100 pounds obese individual to as much
as 200 grams per day for a lean heavily exercising 250 pound athlete.
Example: 1 Chicken Breast = approx. 20g of protein.
2.
Carbohydrates: If you are insulin resistant, have high blood
pressure or are overweight, then you should specifically restrict your
carbohydrates.
3.
Fats: Most people can tolerate olive oil. Fish is a good source of
EPA which is beneficial fat that will help balance out your hormone
levels and help reduce inflammation.
4. Water: Try to drink at
least 8 glasses of pure water per day.
5. Caffeine: If you are a
heavy caffeine user, gradually reduce caffeine which tends to increase
insulin levels.
6. Exercise: Try to get 30 to
60 minutes of activity a day, three to five days a week. If you are
debilitated you can still do exercises while seated.
7. Fiber: Most
Americans only consume 10-15 grams of fiber each day. Doubling or even
tripling your fiber will help to keep blood sugar levels low and steady.
Example: 1 cup Broccoli = approx. 25g of dietary fiber
8. Sleep: Less
than 6 ˝ hours sleep per night may set you up for morning insulin
resistance. Establish a nightly routine for a refreshing sleep.
9. Thyroid:
Hypothyroidism can slow down your metabolism and trigger poor digestion
and increased fat storage. Blood tests may show “normal,” since they
only show what is going on in your thyroid gland. Saliva tests for low
thyroid will show whether or not thyroid hormones are working at the
cellular level.
10. Toxins:
Air pollution, pesticides, vaccines, and dental amalgams all have levels
of heavy metals such as mercury, arsenic and lead. Cigarette smoke
contributes cadmium, Dandruff shampoos can yield toxic levels of
selenium. Such metal can disturb liver and thyroid function, causing
increased disturbances in fat and cholesterol metabolism.
11. Stress:
Eating in a hurry, constant concern over finances and/or work
situations, prolonged relationship difficulties, and even watching TV
news can all have a serious impact on fat storage, digestion and
elimination. Learn how to prioritize your day and plan for disruption.
12. Breakfast:
Skipping breakfast encourages insulin resistance and a slowing down of
your metabolism. Highly refined carbohydrates like toaster sweets,
donuts and cereals will do the same. Eat high-fiber carbohydrates and
ADD protein for steady release of nutrients and sugars.
13. Medications:
Certain medications are known to increase your body’s ability to store
excess body fat. Anti depressants, alcohol, antibiotics, estrogen,
antacids, steroids, insulin-lowering, anti inflammatories, and blood
pressure drugs may inhibit carbohydrate metabolism and reduce digestive
enzymes, increasing constipation, triglycerides and LDL cholesterol.
Speak with your pharmacist for details about your medications.
14. Supplements: Advances in
herbal standardizations and plant extract research continue to yield
bountiful harvests of nutritional products that have been shown to
enhance carbohydrate metabolism, maintain healthy blood sugar levels,
reduce stored body fat, provide deeper sleep, reduce stress, elevate
moods, replace nutrients depleted from your body by medications, reduce
toxic heavy metals, and even help to restore more youthful growth
hormone releases. |
