·
Exercise, at least 3 hours a week
·
lose weight
·
get good sleep every night
·
learn about calories – keep track of all food
eaten
·
cut calories to 1200-1800/day
·
bad fat
o
saturated (red meat, poultry, full-fat dairy)
o
trans (hydrogenated – Crisco, coffee creamer,
oleo)
·
good fat
o
healthy saturated fats
o
monounsaturated (olive, safflower, peanut, corn
oil)
o
polyunsaturated
o
omega 3 (wild fish, krill, ground flaxseed,
oils: canola,
flaxseed, soybean, walnuts, sunflower seeds)
·
not too much meat - remove visible fat from
meat, chicken skin
·
minimize dairy
·
no alcohol
·
high fiber: vegetables, avocados, berries, nuts, and seeds
·
chromium:
Broccoli***, raw cheese, green beans, grass-fed beef
·
raw green vegetables, especially leafy greens
·
fruit but not too much
·
minimize sugars, grains and processed food
herbs: cinnamon, turmeric, and parsley