EAT RIGHT and EXERCISE
Lose weight, lower your blood pressure, and control
your blood sugar!
Eliminate sugar from your diet
sweet drinks (soda, juice, coffee drinks, energy drinks, smoothies, etc); including "diet" drinks;
Eliminate foods with added sugar (including: honey, fructose, corn syrup, artificial sweeteners, etc). Read
Common sources of sugar: soda, juice, sweetened cereal, white bread,
candy, granola and energy bars, bakery items, frozen yogurt and ice cream, smoothies, flavored yogurt, and many more....
Eliminate or reduce alcohol.
Drink water! (unsweetened seltzer, or coffee or tea
without sweeteners is acceptable).
Reduce processed foods and salt
- Limit your consumption of processed foods - these are factory produced foods
that tend to be high in sugar, salt, and fat. This includes many snack foods and convenience foods, as well as sauces
and dressings. Read the ingredients!
Reduce excess carbohydrates
especially bread, cereal, rice, pasta, potatoes, cookies, crackers, bagels, muffins.
to small portions of whole grains: like barley, brown rice, buckwheat, bulgur, millet, oatmeal, and whole wheat bread. Avoid
processed grains (like cereal, granola, breakfast oatmeal mixes) that may contain a lot of sugar and salt.
Replace - instead of bad carbs and processed foods, eat these:
lean proteins and healthy fats (chicken, fish, soy products, nuts, seeds, olive oil).
Beans and lentils
Eggs, cheese, low fat dairy - also acceptable in moderation. (No
Fresh fruit is acceptable. Avoid processed fruits like dried fruit, canned
or jarred fruits, or fruit juice.
Nutrition education - Learn everything
you can from reliable sources about what you are eating.
Read ingredients and nutrition labels - learn about what you are eating.
45 minutes per day. More
is even better.
Move around during the day and avoid sitting for long periods.
Any type of exercise is fine as long as it involves some exertion.
For seasonings: use olive oil, vinegar, lemon juice, and no salt seasonings
like Mrs. Dash.
Breakfast - 12 oz water; coffee with milk
Snack - mid morning,
mid afternoon, and early evening - 8 oz water; oatmeal (with fresh fruit if desired, but no sugar or sweeteners); or
1 hard boiled egg; or 1 piece of fruit; or 1 serving of unsalted nuts; 1 piece of low-salt cheese; plain unsweetened
yogurt; air popped popcorn with no salt
Lunch: 12 oz of water; fresh or steamed vegetables; with
beans or edamame; top with seeds (flax, chia, etc);
Dinner - 12 oz of water; vegetables - fresh
or steamed; protein: baked/broiled chicken or fish, or soy, or beans/lentils; ; whole grain carbohydrate - whole grain
rice or pasta
No eating after 8pm.