Stay Active 


The body simply needs regular physical activity. Thirty minutes of walking 5 days a week can be enough. It does not even need to be all at once. Ten minutes before work, ten minutes at lunch and ten minutes after work! 

Go With Plants

Eating a plant-based diet is healthiest. Make at least half of the food on your plate vegetables and fruits. Steam vegetables and add healthy oils afterward for flavor. Get most of your protein from beans, nuts and seeds.  

Pick Healthy Protein Sources

Beans and nuts are the best choices followed by fish and chicken. Avoid processed meats - bacon, cold cuts, and hot dogs which have a strong link to an increased risk of heart disease and colon cancer. Limit red meat - beef, pork, lamb - to twice a week. 

Make Your Grains Whole Grains

Grains are not essential for good health. What is essential is to make any grains you eat whole. Eating whole grains (brown rice, whole wheat breads, whole grain cereals, whole grain pastas) in place of refined grains (white rice, white breads, processed cereals, white pasta) makes it easier to control weight, lower the risk of heart disease and diabetes.  

Drink Water, Coffee, or Tea

What you drink is as important as what you eat. Water is the best choice. Both tea and coffee have health benefits. Avoid drinking your calories. Sugary drinks are the worst choice because they add calories devoid of nutrients. Sugary drinks lead to weight gain and increase the risk of both diabetes and heart disease. Limit both dairy and juice. Moderate alcohol consumption may have health benefits but it is not for everyone and there is no need to start.  

To your health,