• Drink half your weight in ounces of purified water daily. • Eat four (4) cups of veggies each day, with two (2) of those being green vegetables (spinach, lettuce, celery, green peppers, green beans, etc.). • Eliminate all refined sugars, refined flours, alcohol, coffee, tea, chocolate, tobacco and processed meats. • Consume concentrated sugars separately, i.e., not with proteins or fats at the same meal. Examples of concentrat- ed sugars include white sugar, brown sugar, raw sugar, corn syrup, molasses, honey, maple syrup, sucrose, glucose, fructose, dextrose and malto-dextrin. • Ideal fat sources are butter, olive oil, peanut oil, fish oils, and the naturally-occurring fats found in poultry, lean meats, raw nuts/seeds and avocado. • Regularly eat fermented foods (yogurt, sauerkraut, tofu, miso, and kefir) to provide the body with the beneficial microflora we all need. • Most meals should contain high-quality protein (eggs, fish, poultry, raw milk/cheese and/or balanced legume- grain/seed/nut combinations). • Choose organic foods whenever possible. AIM FOR THE FOLLOWING PROPORTIONS: *Complex carbs are natural, unrefined starches (whole grains, veg tables, legumes). **Simple carbs are natural, unsweetened fruits and fruit juices. ***Refined carbs are any foods containing white flour or concen- tra ed sugars (examples in #4 above).
Protein Fat *Complex Carbs *Simple Carbs *Refined Carbs Fibre
20-35% 20-30% 35-55% 0-10% 0 -
25-40% 15-20% 40-65% 0-15% 0 At least 33g/day
73
FEBRUARY 2018 • SPOTLIGHT ON BUSINESS MAGAZINE
Made with FlippingBook Annual report