>Eating healthy

Here are some tips on eating healthy through the holiday season!

In general, people are becoming more concerned about their health in wellness.
Many people are beginning to understand how important eating healthy is to one’s overall mind, body and spiritual health.
The following are some guidelines taken in part from Andrew Weil’s book entitled: Healthy Aging: A lifelong guide to your well-being:
In general:
1. Aim for variety
2. Include in your diet as much fresh food as possible
3. Minimize your consumption of processed foods and fast food
4. Eat an abundance of fruits and vegetables

Calories: 40-50 %  from Carbohydrates
30% from fat
20-30% from protein

The average adult male needs to consume about 2,000-3000 calories a day. Women are smaller and need fewer calories.
More active people need more calories
If you consume the appropriate number of calories for your activity level, your weight should not fluctuate very much.

Limit simple sugars
Stay away from white breads, pastries, and most snack foods such as chips and pretzels
Eat whole grains ( not whole-wheat flour products)
Eat more beans, winter squashes , sweet potatoes
Lighten up on pasta- and have it al dente
Avoid products that have high-fructose corn syrup


Reduce your intake of saturated fat by eating less butter, cream, cheese and other fatty  products such as  full-fat dairy products, unskinned chicken and fatty meats. Also stay away from products made from coconut and palm kernel oils. ( found in candy bars!)
Use extra virgin olive oil and canola oil
Avoid safflower and sunflower oils, corn oils, cottonseed oil and mixed vegetable oils
Include the good fat in your diet from nuts and avocados, especially walnuts, cashews, almonds, and nut butter made from them
For you Omega-3 fatty acids eat salmon- preferably fresh or frozen wild or canned sockeye
Sardines packed in water or olive oil
Take a fish oil supplement
Use flaxseed, preferably freshly ground

Eat less protein if you have liver or kidney problems, allergies or autoimmune disease
In general, decrease your consumption of animal protein except for fish and reduced fat dairy products
Eat more vegetable protein, especially from beans and soybeans

Try to eat  40 grams of fiber a day
You can achieve 40 grams by increasing your consumption of fruits, especially berries, vegetables,  especially beans, and whole grains