Most people truly believe that their dietary habit are good and that they receive the proper amounts of vitamins each day. Here’s a few eating tips to live by:

  • Eat smaller meals throughout the day.
  • Avoid eating anything heavy late in the day or evening. This will help keep your metabolic rate from getting bogged down.
  • Make a conscious attempt to cut down on your portion size and never skip breakfast.
  • Try to avoid processed foods like sugars found in soda and candy as they play havoc with your blood sugar and energy levels.
  • Avoid processed white flours like what is found in breads. Rather eat whole grains like 100% wheat bread. REMEMBER that breads that say "enriched" on the ingredient label, almost always contain white flour. Therefore, Wonder Bread's Wheat Bread has processed white flour in addition to the wheat content.
  • The farther food is away from its natural state, the less it benefits your body.
  • Try to eat the tomato rather than the sauce or the orange, rather than the juice.
  • Eat plenty of fiber (whole grains, leafy greens, beans, fruits) to help you digestive process be more efficient and to keep your blood sugar in check.

Here are a few general exercise tips to help guide you toward basic fitness. Try and monitor the physical changes in your body.

  • Do some aerobic activity (walking, running, biking, swimming, etc.) at least three days a week to improve your heart and lungs.
  • Incorporate moderate weight training into your exercise program. Weight training increases bone density and muscle mass to stimulate your metabolism and greatly reduce the risk of osteoporosis.
  • Stretch your muscles daily with a sound stretching routine that includes flexibility and reduces injury.
  • Set some realistic exercise goals and then write them down, whether it is walking a little farther or improving running time. Establish a target date by which you expect to complete the new challenge.
  • Reward yourself with a hot bath, massage or a movie when you have reached your goal "on time".
  • Keep a journal of the changes in your body as you progress. Record your feelings, when you are tired and feel unmotivated as well as when you are feeling energetic and powerful.


NOTE:  This site and the information provided herein is for informational purposes only. Neither it nor the content are designed to diagnose, treat, or cure any problem. You should contact your physician for further information, diagnosis, testing, or advice on how to use the information listed in this site. Before beginning any exercise program or eating modifications, always consult your physician first.