HEALTHY OPTIONS: WHAT TO EAT
causes everything from muscle cramps to confusion and nausea. It can affect the nerves and inhibit walking. And it’s one of the leading causes for falls in the elderly. One thing we like about both diets is their emphasis on fruits and vegetables. With 10 servings being ideal, the more fruits and veggies you get every day, the lower your risk of premature death or cancer. Frankly, we hate diets. They’re restrictive and hard to follow. But if you want to try one this year, we suggest the Mediterranean diet. A simple day could include fruit and yogurt for breakfast, a nice salad with nuts and an olive oil dressing for lunch, and beans and fish for dinner. Check out this table to see what to load up on and what to avoid...
There’s plenty of flexibility with this diet. The key, of course, is to avoid inflammation- triggering foods. Inflammation is the root of so many medical problems, including heart disease and diabetes. These foods include artificial sugar, processed foods, and the white killers (white sugar, white bread, and white rice). Artificial sweeteners trigger inflammation and may contribute to diabetes. The only sugar replacement we’ve seen that we like is stevia, which is a natural, plant-based sweetener. But it may interfere with blood pressure, so we don’t recommend using it if you’re on blood- pressure medicine. We know following diets can be tricky. So even if you fall off your diet this year, making this one change will still keep you healthy: Cut out the inflammation-causers. You’ll have a better 2020 as a result.
WHAT TO LOAD UP ON AND WHAT TO AVOID
• Poultry • Cheese • Yogurt Sometimes
Rarely • Red Meat • Sweets • Fish • Olive oil • Fruits • Vegetables • Whole grains • Nuts • Beans Often
Never
ÎaŅŸƋ±ųƋĜĀÏĜ±Ĭ sugars Î{ųŅÏ域åÚüŅŅÚŸ
• White sugar • White bread ÎĘĜƋåųĜÏå
24
January 2020
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