|Gift of Health|
|Univera Web Site|
|Health Freedom Nutrition|
You can use this as a checklist to determine if you are on track with a healthy strategy. If you are not incorporating all the steps then try to add an additional step into your daily regime. Focus on one step for at least two-three weeks and then once it becomes second nature to you; it's time to move on to implementing another step. Within a year, you can achieve all the steps and monitor how you are feeling along the way. Positive progress breeds inspiration and will motivate you to achieve optimal health. Your health is worth it!
1.) Include healthy protein with each meal to keep your blood sugar level even as well as your energy level.
2.) Monitor your sodium intake:
If you ate fairly healthy food, you would probably get between 600-1000 mg of sodium a day. American's average 4000 mg per day. Equal to 2 tablespoons of salt. So the goal is below the middle point. About 2000 (almost 1 tsp) would be just OK, less is better.
• 1/4 tsp salt = 600 mg sodium • 1/2 tsp salt= 1200 mg sodium • 1 tsp salt = 2400 mg sodium
3.) Monitor your sugar intake:
The average American eats approx. 24 lbs. of sugar a year! Hard to believe isn't it. It's just not the sugar we notice we are using, but hidden sugars in our foods such as Ketchup, jams, soups, etc. There are 9 teaspoons of sugar in 12 ounces of soda. Plain water would be a better alternative.
Try to keep your sugar intake to 32 grams of sugar daily.
4.) Eat 5 fruits and vegetables daily.
Eat organic whenever possible to lessen the toxic load.
5.) Drink plenty of water.
6.) Limit processed or fast food intake.
7.) Read the nutritional labels on food so you are aware of the nutrients that you are consuming.
8.) Take a healthy multi-vitamin for additional support for your body.
9.) Exercise for at least 30 minutes daily in some form.
10.) Get 10 hours of sleep every day.
Nancy Guberti, Certified Nutritionist
Defeat Autism Now Practitioner
GFCF Diet Counselor
Office at the Holistic Learning Center
571A White Plains Road
Eastchester, NY 10709