Tuesday, March 22, 2011


  1. Eat at least 2 fruits and 5 vegetables every day. Include at least one from the onion group (onion, leeks, garlic), one from the cruciferous group (broccoli, cabbage, cauliflower), and one loaded with beta carotene (carrots, butternut squash, cantaloupe).
  2. Try to eat half your food in raw form.
  3. Eat only whole grains.
  4. Eliminate refined sugar and artificial sweeteners. See my post on sugar.
  5. Eliminate alcoholic beverages except for the occasional glass of wine or pint of beer.
  6. Reduce processed foods as much as feasibly possible.
  7. Eliminate red meat (beef and pork) and eat only organic poultry no more than 4 times per week. Replace red meat with legumes (tofu, green beans, peas, soybeans), nuts (almonds and walnuts), and seeds (pumpkin and sesame).
  8. Consume miso soup with shittake mushrooms and seaweed (wakame, arame, nori) at least 3 times per week. This soup is my cure all when I feel like I'm coming down with something. It works every time.
  9. Avoid smoking like the plague.
  10. Avoid trans fats like the plague. Consume omega-3 fats every day.
  11. Reduce your consumption of dairy products to one serving per day and only have organic as the non-organic dairy products are loaded with growth hormones and antibiotics. The best are organic plain yogurt, organic omega-3 eggs, and organic cottage cheese.
  12. Get to bed by 10 p.m. and get at least 7 to 8 hours of sleep. I'm still working on this one.
  13. Get sun exposure 20 minutes a day at least 4 days per week. If you don't, make sure you take vitamin D (800 IU is optimal) every day.
  14. Take a good multi-vitamin and mineral supplement.
  15. Take anti-oxidants. Vitamins A, C, E and selenium.
  16. Exercise for at least 30 minutes 5 times per week.
  17. Reduce stress. If you are in a bad relationship, get out.
  18. Reduce stress. If you are in a job you hate, get out as soon as possible. Find a job or career you love. Your health will improve significantly from this one alone.
  19. Declutter and simplify your home. There's nothing like coming home to an organized, warm, and inviting place every day. Your home should be a retreat.
  20. Have fun!
In health always :-)

1 comment:

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