Eatlessrefinedsugar.The more refined sugar in our diet, the more of an insulin response our bodies have. Higher insulin levels are associated with disease-promoting inflammation in the body. Limit refined sugar to less than 25 grams per day.
Consumemorevegetablesourcesofprotein.Try to eat three to seven meals per week that contain vegetarian protein choices such as beans, lentils, soy, and nuts. These foods have less contamination and more fiber than animal proteins and are either free of or very low in saturated fat, so they’re heart-healthy as well.
Reduceyourintakeofredwndproceededmeats.Eat less than 12 ounces per week of beef, pork, and lamb. Eliminate processed meats such as hot dogs, lunchmeats, and bacon as much as possible. The sodium and the additives in these meats are undesirable in a healthy diet, and the saturated fat content is usually higher and contributes to heart disease.
EatWell
You’ve Heard It Before, and that’s because it’s true: good nutrition is critical to optimal health. But good nutrition does not have to mean diet deprivation. You don’t have to go hungry or follow the latest fad diet to maintain health. Instead, choose real, nutrient-dense foods on a consistent basis. If it sounds simple, that’s because it is.
KeepMoving
“The Body Thrives on Movement,” explains Bill Nurge, MA, exercise physiologist and personal trainer in Ketchum, Idaho. We are made to move. Movement is critical for loading the bones and the muscles and for maintaining bone and muscle density. When we stop moving, we get stiff and lose muscle mass, range of motion, bone density, and balance—which can have disastrous consequences. You don’t need to be a fitness junkie or a superstar athlete to stay healthy, but you do need to keep moving.
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