- meat and dairy should always be organic in order to avoid harmful chemicals and toxic hormones
- transition as much as you can to organic fruits and vegetables
- preparation is the key to eating well and making nutritious choices
- farmers markets are great for in-season varied local foods
- try and eat something every 3-4 hours
- one meal a week eat whatever you want (keep portions in mind)
- learn about portion sizes-this is key to weight loss/maintenance
- if you don't drink green tea, try it (benefits are too many to list)
- no soda including diet - sugar is toxic and aspartame is even worse
- cut down/out processed foods - if there are more than 5 ingredients and most of them you can't pronounce put it back on the shelf and walk away
- read labels - just because it says "natural" doesn't mean it's good for you
- watch out for the "low-fat" lure - Often times low-fat items are high in sugar (avoid these)
- if you are eating out share an entree, skip the bread basket and ask for all sauces on the side or not at all
- avoid cream based sauces/salad dressings
- drink 2 liters of pure clean water per day (no tap water) Your body is 66% water!!
Breakfast: 1 egg with 2 egg whites plus a cup of oatmeal (buckwheat, millet, barley) with one piece of turkey bacon (if desired) OR 1 cup low-fat yogurt with organic berries and 1/2 cup whole grain cereal OR 1 egg, 2 slices of turkey bacon on 1 slice 100% whole grain sprouted toast.
Snack: 1 apple and 25 raw almonds or 1 tablespoon raw almond butter
Lunch: 5 oz. meat (chicken, turkey, tuna/fish) with 1/3 avocado, romaine lettuce or big salad with olive oil and lemon or vinegar with 1/2 sweet potato or 1/2 cup quinoa, brown rice, beans, lentils, etc.
Snack: carrots and/or celery sticks with 2 tablespoons hummus
Dinner: 5oz. Protein source (lean meat, beans, lentils, quinoa) with lots of non-starch veggies and a salad
