It's Simple, Really!

I have a confession to make, but don’t close this window just yet. I’m a vegan – no animal products at all, no fish, chicken, dairy, eggs, nothing that comes from an animal. It works for me.

But guess what? I’m not going to try to change you into a vegan. I’m not even going to ask you to give up meat. I have my own reasons and health is just one of them. Although if you are interested in becoming a vegan or vegetarian, just ask me. I’d be happy to help you on your way.

That said, there are things for you to consider that will add years to your life, and life to your years.
Now assuming you don’t have any food allergies or other health conditions like celiacs, colitis, or Crohn’s Disease, the like, here’s what I want you to do:

• While I'm not saying to eliminate it, try reducing the amount of meat your eating (diets low in animal products are more diverse in gut microbiome), make it more like a side dish or a condiment. Strive for your plate to be ½ fresh veggies (especially dark, leafy greens), ¼ protein and ¼ whole grain, or starchy veggies.
• Increase your fruits and veggies, and go for a rainbow of colors. An easy way is to subscribe to a veggie box. It encourages you to eat more and also to try new foods. I love my Ooooby veggie box that I get every week. And if you use the code 4JMGEW, we each get a $5 credit!
• Make the transition to whole grain foods. That includes, brown rice, whole grain wheat, whole grain pastas.
• Cut way back on dairy (it can be very hard to digest). Try goat or sheep dairy, it’s easier on your digestion. 
• Keep your alcohol consumption to a minimum (no more than a glass of wine a day, two on special occasions) .
• Severely reduce the amount of processed foods you’re eating, things like chips, crackers, processed cereals.

Notice I’m not asking you to give up anything – just moderate areas like meat consumption and processed foods.

Now the catch. There is one thing I strongly suggest you eliminate and that is sugar.  The reason why I recommend it is a subject for a whole ‘nother post. For now, suffice it to say, it has no redeeming nutritional value, it contributes nothing to overall well-being and it is highly addictive making it difficult to eat just a little. I’ve had some one say to me, “I’ll never give up sugar, I enjoy it. And isn’t it about moderation in all things?” Moderation in all things, really? Would you say that to a drug addict? And if you need further encouragement, is the few moments of pleasure that eating something sugary gives you worth the way it makes you feel a short time later? Don't get me wrong, if you can eat just a very little bit of sugar without wanting more, go for it. It's just that most people can't.

Now giving up sugar is no easy task, I know this from experience. I can't repeat this enough - it’s highly addictive. And we’re hard wired to want it for the rush it gives us to outrun a sabre tooth tiger. The problem is, sabre tooth tigers are extinct and we now have cars to make our get away.

To help you on your way, here are my

Ten Tips to Break the Sugar Habit

Sugar is highly addictive – the more you eat, the more you want. You’ll find that when you make the decision to stop eating it, it can be really difficult at first, then within weeks, it gets easier. We are hardwired to crave sugar, so you may always want some, but you can easily satisfy your cravings with naturally sweet foods. And, as you give up processed sugar, you’ll find that those naturally sweet foods taste even sweeter than before. Here are a few tips to help you on your way.

1. Become a label reader. Sugar lurks in many unexpected places: Dressings, ketchup, pasta sauce, dairy, crackers, etc. 
2. Know the aka’s for sugar: Glucose, fructose, sucrose, corn syrup, dextrose, maltose, lactose, maltodextrin, cane sugar, brown sugar, caramel, turbinado sugar, fruit juice concentrate.
3. Cut out the artificial sweeteners too:  Nutrasweet, Equal, Neotame, Sweet ‘n Low, Sweet Twin, Sugar Twin, Splenda. 
4. Stay well hydrated and well rested.
5. Eat Naturally sweet foods – berries, bananas, apples and other fruits, sweet potatoes, carrots. 
6. Use spices like cinnamon, nutmeg & ginger. They are naturally sweet and help balance blood sugar levels. 
7. If you must eat sugar, eat in it in it’s whole form like dates. 
8. Small amounts of natural forms of sugar like real maple syrup, coconut sugar and honey are ok as you’re transitioning off. They contain some nutritional value in trace minerals.
9. Avoid refined white foods – white bread, pasta, white rice. 
10. If you’re having problems giving up your baked goods, try substituting bananas and applesauce for the sugar in the recipe. Here's a recipe for butternut squash bread that will help you on your way.