FEED ME, I'M HUNGRY NOW!

HERE ARE THE TOP 8 HEALTHY FOODS.
Empty calories are lurking everywhere! These over-processed, high calorie foods are deficient in minerals and vitamins and are dangerous. World scientists agree there are about 40 nutrients essential to human health. Research isn’t pretty – many people are woefully deficient in these nutrients and will gain weight, age prematurely, and are at risk for a number of dangerous chronic diseases that can shorten life significantly.

“Empty calorie foods” are actually the types of foods that have no nutritional value yet are "full" of calories! Cakes, pies, soft drinks, candy, French fries, processed snacks… you probably can guess or know what's on the list.

How to eliminate these from your diet? Start slowly! Switch to more nutrient-dense foods. Make one change a week and stick to it. Eliminate soda. Or chips. Reduce high levels of sugar or white flour. Let go of deep-fried foods and foods high in saturated fats and trans fat. Remember, go slow with your changes.

Breakfast is important, and protein with breakfast can help hold off hunger for hours. If you don’t have time to prepare a good breakfast, replace a junk-food breakfast with a nutrient-dense meal replacement shake. When in doubt which shake is best, ask us for recommendations. The pharmaceutical nutrition company we order from has some safe, high quality products that are fabulous.

Resolve to make fruits and vegetables your new best friends! Buy pre-cut fruits and vegetables if you face a time crunch or like to grab quick snacks. Keep them ready to eat and or your counter or on the eye-level shelf in your refrigerator. Eat fruits and vegetables at every meal. Fresh is best. Fruit drinks are often laden with high-fructose corn syrup, which is sugar.

Drink water instead of soft drinks, or at least alternate between the two. Drink water before you are thirsty, and have some water every few hours, ideally at least 6 – 8 glasses of water per day.

Top 8 Healthy Foods according to the Mayo Clinic:
Salmon: provides omega-3 fatty acids and is an excellent protein source. Choose wild.
Blueberries: are far more than a tasty treat; they provide fiber, antioxidants & phytonutrients (plant compounds that promote health).
Broccoli: is an excellent source of disease-fighting phytonutrients, vitamins and minerals.
Red Beans: provide protein, dietary fiber, potassium, iron and copper, just for starters.
Almonds: provide unsaturated fat, calcium, iron, fiber and a number of other key nutrients.
Spinach: is packed with vitamins and minerals, including vitamin A, folic acid and iron.
Apples: are a great source of antioxidant vitamin C and a heart-healthy fiber (pectin).
Sweet Potatoes: are an excellent food to eat to help ensure adequate intake of vitamin A, B6 and C.

Enjoy!
If you want more direction with nutrition, call our office for an appointment. If you have a group, we schedule fantastic nutrition workshops on topics such as cholesterol, healthy eating, core supplements, and more. Our office can recommend and sells pharmaceutical grade nutrition products to patients, we offer diet and lifestyle advice, and we can direct you to diet coaches for a team approach. Call (919) 460-1115.

Yours in health,
Dr. Diane Levitt