RENU QUICK GUIDE TO HEALTHY EATING AND LIVING

By Dr. Valerie Barrett

1. Shop the periphery of grocery store…fresh fruits, veggies, dairy(if tolerate), healthy proteins (antibiotic hormone free meats, wild fish)
   Eat to Live by Dr. Joel Fuhrman
2. Organic fruits and veggies from the US (organic from Mexico is not as reliable).
3. Dirty dozen (most important to be organic)…berries, apples, bell peppers, lettuce, peaches, grapes, potato, cherries, pear, spinach, celery, nectarine http://ift.tt/198lAG9

1. SUGAR IS THE ENEMY!!!!! Read labels. Even healthy green juices or soups may contain 20 to 40 grams of sugar. If you buy any premade foods keep sugar less than 10 grams. 0 is always best.
   The Blood Sugar Solution by Dr. Mark Hymen
2. Dates, raw honey, pure maple syrup, coconut sugar are great sugar substitutes to help you wean off sugar. It is an addiction and inflammatory, so eventually getting completely off sugar is best.
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3. Be mindful of fresh fruits and vegetables high in sugar such as pineapple, mango, carrot, sweet potato.
4. Avoid carbohydrates especially refined and processed carbohydrates which are converted to sugar. Whole grains and carbs in fruit, vegetables, and beans are healthier but should be moderated as well.
5. If you see more than 5 ingredients on any label put it back. NO high fructose corn syrup.
6. Eat breakfast. Protein is best. Studies have shown that if you eat a healthy breakfast you will eat less calories total throughout the day and not have late night munchies which are dangerous.
7. Have a green smoothie per day. Get a nutribullet or blender and use dark greens of choice, organic apple, and seed, nuts, raw coconut, fruit, lime juice, milk(almond, coconut, organic soy if cannot tolerate dairy) of your choice. I find adding ice makes it better.
8. Make small changes at a time so you can be more successful. For example cut out soda, stop desert and have a date, eat breakfast… Every little bit helps.
9. Be careful of alcoholic beverages wine and most cocktails have an abundance of sugar. Vodka has the least and can be muddled with fresh fruit and soda water.
10. EXERCISE at least 20 minutes per day at whatever level you are at. Fit bits are great encouragement. Even parking farther away and using stairs helps.
11. RELAX 5 minutes a day.
12. SLEEP 7 to 8 hours a night. We need to recharge our batteries.
13. For stubborn fat ask about our program to treat these areas.

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