Recommendations to Avoid Diabetes and Heart Disease

• Refined carbohydrates (including enriched wheat flour — read the label; it's just white flour made brown)
• High fructose corn syrup
• ANY and ALL artificial sweeteners — Splenda, sucralose, NutraSweet, aspartame, acesulfame K
• Bottled water — a chemical called BPA leaches into the water, and most studies show it's no different from tap water
• ANY and ALL artificial food colorings — the FD&C stuff
• FARM-raised fish — the fish are fed corn, which is high in omega-6 fats, and also high in pesticides
• Beer and hard liquor
• Corn-fed beef — antibiotics are added to the grain, contributing to antibiotic-resistant bacteria like MRSA, and it's high in inflammatory omega-6 fats
• FAKE peanut butter — the kind you don't have to mix (Jif, Skippy, etc.)
• “Healthy” or “Lean” frozen entrees (Lean Cuisine, Healthy Choice, Smart Start, etc.)
• Dairy products — research shows they do more harm than good; pesticides and antibiotics are concentrated in milk
• Energy drinks (Red Bull, Monster, 5-hour Energy shots, etc.)

• Olive oil (cheap stuff for cooking, expensive for dips and dressings)
• Quick, easy meals — Kashi or Amy's frozen entrees (reasonable prices at Sprouts, Costco, Wal-Mart)
• REAL peanut butter (Naturally More brand)
• Organic, grass-fed meats (beef, bison, chicken, venison, elk…) — higher in omega-3 fatty acids. Don't be afraid to ask the butcher!
• A variety of fruits and veggies — 8–10 servings a day
• WILD-caught fish — higher in anti-inflammatory omega-3 fats
• Nuts (make sure there are NO added oils like cottonseed or peanut)
• Dark chocolate — high in polyphenols, antioxidants that protect our cells against aging, injury and damage
• Unsweetened tea — green is better than black; also high in polyphenols

• You have to do aerobic exercise as well as strength training (you HAVE to build muscle)
• Find something that feels more like fun (sports, hiking, martial arts, etc.)
• Look into Al Sears, MD's PACE program from the book “Reclaiming Our Native Fitness” — a variation on interval training that's gaining evidence as one of the better ways to improve body composition

We all experience stress. Find your way to deal with it — exercise, meditation, hiking, deep breathing techniques, yoga, prayer, etc.