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Jennifer Brandolino

© 2018 by Total Healthy Lifestyle

5533 W. Hillsdale Ave., Ste. C

Visalia, CA 93291

Office: (559) 553-2172

Fax: (949) 258-5623

TotalHealthyLifestyle@gmail.com

Before beginning any nutritional program, please consult with your doctor or licensed nutritionist.

1. Each meal should contain a balanced amount of protein, carbohydrates and good fats. If you snack between meals be sure to include protein to prevent blood sugar fluctuations. For instance, eat apple slices with a few nuts or celery with almond butter.

 

2. Eat organic foods when possible. Here is a list of must have organic foods.

 

3. The fluid you consume the most in your day needs to be filtered water. The amount of water needed for basic metabolic processes is half your body weight in ounces. For instance if you weigh 140 lbs, drink 70 ounces of water per day. If you drink coffee, be sure to add that same amount of water to your daily intake. For each cup of coffee add one cup of water. If you exercise a lot, or if the weather is hot, adjust your water consumption. Always quench your thirst with water.

 

Two thirds of our body is made up of water but how does that actually break down?

  • The blood that flows through your body and delivers nutrients is 82% water

  • The muscles that hold your bones and move your body are 75% water

  • Lungs that pump oxygen crucial to your survival are 90% water

  • Bones that protect your organs are 25% water

  • Your brain is a whopping 76% water     Read more...

More on water from Dr. Mercola...

 

4. Eat many different colored vegetables and fruits to consume plenty of antioxidants and other protective nutrients. Diabetics need to focus on eating vegetables. Be mindful of fruits, particularly dried fruits, as they can really throw your blood sugar levels off. In order to get enough nutrients to meet the daily requirements, we have vegetables at every meal, including breakfast. Even eating vegetables at every meal is not enough to give you the nutrients you need on a daily basis. See our Cell Salts page.

 

5. Include good fats in your diet. They add flavor, help us feel satisfied and keep us from overeating. Healthy fats are very important for many reasons. They provide cholesterol, which is the precursor to making our hormones. We only cook with organic virgin coconut oil, as it has many beneficial properties and actually helps keep cholesterol levels in check. It also has a high smoking point which means it can take higher temperatures, unlike other oils that break down and undergo chemical changes that are detrimental to our health. That is why fried foods are so damaging. We avoid heating any other oils. When using organic olive oil or organic butter, we add them to our food after it has been cooked. Although coconut oil is a saturated fat it is one of the healthiest fats around because it is a medium chain fatty acid which means the body uses it as a direct energy source and doesn't store it as fat.  

 

For more information on fats click on the following links. Coconut Oil   Saturated Fat