- Skipping the Sugar - sugar (white,brown & honey) , high-fructose corn syrup or dextrose on the ingredients label. High-fructose corn syrup. Since I have Hashimoto's Thyroiditis , my body has a problem with joint/muscle pain & inflammation. Beneficial Fact: Consuming too much of it also promotes inflammation, which can increase your risk for heart disease and certain cancers and make you feel foggy and fatigued.
- Avoid Bad Fats - Saturated and trans fats. Examples: fried foods and anything made with hydrogenated vegetable oils. saturated fat (red meat, whole milk, cheese and butter). Oleic acid, the type of unsaturated fat in olive oil, avocados and nuts, don't have the same effect. Oleic acid also helps curb hunger and improves fat digestion.
- Good Fats - Monounsaturated fats & Polyunsaturated fats. They are good for your heart, your cholesterol, and your overall health.
- Monounsaturated fat : Olive oil,Canola oil,Sunflower oil,Peanut oil,Sesame oil,Avocados,Olives,Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) & Peanut butter.
- Polyunsaturated fat : Soybean oil,Corn oil,Safflower oil,Walnuts,Sunflower, sesame, and pumpkin seeds , Flax seed,Fatty fish (salmon, tuna, mackerel, herring, trout, sardines),Soy milk & Tofu.
3.
Complete Lean Proteins - Lean ground beef, chicken breast, turkey breast, bison, salmon, tuna,egg whites,cottage cheese & low-fat yogurt. Lean Proteins help your body stabilizes blood sugar levels and helps you feel fuller longer.
- Non-Animal Lean Proteins - Whole-grain cereal, tofu and beans, spinach, carrots, tomatoes,cucumbers,apples,pineapples,broccoli,cauliflower,oranges,bananas,berries,pepper & green leafs.
4.
Ease up on the booze - Drinking too much alcohol damages your liver & also giving you the "beer munchies" making you want to eat unhealthy foods. Also it increases your risk for high blood pressure & obesity. Plus it makes ache worse.
- I'm going to drinking at least 2 liters of water per day & glass of green tea per meal. Cutting down on my soft drink & coffee intake though. But I'm going to indulge myself with the occasional glass of red wine. Why, you may ask? There is a plus to drinking a little red wine. Resveratrol, the potent antioxidant in red vino, may help prevent cancer, keep your heart and brain healthy, reduce inflammation, and even help stave off diabetes! Just keep in mind too much of a good thing becomes bad in the long run.
5.
Eat more Fiber - Fiber is a good weight loss tool. Fiber helps you by pulling cholesterol out of the bloodstream, moving it through the digestive tract. Yeah I know the word fiber makes most wanna just go eat a cardboard box. It doesn't have to be that way. My favorite & delicious ways of getting a good amount of fiber in my diet are: GOLEAN Crunch cereal , Fiber Plus Antioxidants cereal, Pears, Plums, Apples & Bananas.
6.
Potion size & How often - A women's potion size should be as big as the palm of your hand, when eating lean protein. For men it's double. Having 5 meals a day & eating every 3-4 hours, helps your body stabilize your blood sugar level.
These aren't simple or easy rules...but taking baby steps & eliminating the "bad habits" one at a time will make it easier on you. To where you will most likely stick to it & will become second nature to where your body wont want "bad" food. Hope this was helpful & you can take my rules & tweak them to where they most benefit you.
