Recently a client of the Refinery asked me for my three biggest nutrition “don’ts”. I rarely liked to talk about what not to do because I like to focus on framing change in a more positive way but the question did get me thinking about where I feel is most important to concentrate my attention for improving health. The three areas I think can have the most profound impact on your health are listed below.
- Avoid sugar: Try to limit added sugar to 6 tsps (25 g) for women, 9 tsps (38 g) for men a day. Eating too much sugar is associated with weight gain, obesity, type 2 diabetes, inflammation, fatty liver disease, tooth decay and heart disease. Look for sugar in candy, cookies, yogurts, ketchup, baked goods, fruit juices and soft drinks.
- Avoid food in a package. Try to focus your diet on eating food as close to it’s natural state as possible. Often food that comes in a package is loaded with added sugar, salt and unhealthy fat. If you fill your plate with fruits and veggies, lean, grass fed meats and healthy fats, your body has a better chance of getting all the vitamins and minerals it needs for optimal functioning.
- Avoid sitting: Research is beginning to show that even people who have a regular exercise routine in their life but spend the rest of their days sitting, are more likely to suffer heart disease, diabetes, cancer and premature death. Moving around activates the large muscle groups in your legs and back, helping burn calories and keep blood sugar in balance. Scientists are now recommending you try to stand up and move around about every thirty minutes throughout the day.
If you are looking for some fairly basic ways to improve your health, try incorporating these tips into your day.
Photo from flickr.