Well I’d like to wrap things up and give you
my 10 commandments for optimum health. #1. I’d like you to divide your daily calorie
intake among three meals and two snacks. Eat until 80 percent full. That helps prevent
us from over eating. The idea is to eat just enough to carry you to your next meal. Not
too much so you’re not hungry by the time mealtime comes around. And not too little
where you get hungry before your next meal. So eat just enough to sustain you to your
next meal. I’d like you to get a little bit of protein with each meal. 2 to 4 ounces.
And we talked about the protein choices. Fish, poultry, red meat, also eggs and vegetable
sources of protein as well. Beans, nuts, seeds and tofu. Or protein shakes, too. A little
bit of protein with each meal. Try and avoid smoked and cured meats if you can which contain
carcinogens, potentially cancer causing. Always think vegetables and fruits with every meal.
That’s the only way you’re going to get your quota for 2 to 4 fruits and 3 to 5 vegetable
every day. Try and get some omega 3 fatty acids every day. Omega 3 fatty acids are those
heart healthy fats that you find in fish, in flaxseed, walnuts, foods like that. Try
and get some of those omega 3 fats every day. Also the omega 3 enriched eggs. Another way
to get them. I want you to avoid fried foods as much as possible. And rancid fats. Rancid
fats maybe in the bottle of oil that’s been sitting in the cupboard too long. Leftovers.
Also hydrogenated oils. Partially hydrogenated oils like you find in some types of margarines
and a lot of snack foods. Those are the kind of fats that we want you to avoid. I want
you to limit sugar and other refined carbohydrates. All those cookies, pies, cakes and candies.
If you’re eating regular meals then you’ll be satisfied with something, a small taste,
something sweet. I want you to limit alcohol every day. One drink for women. Two for men.
And never go more than 4 or 5 hours without eating to maintain a nice even blood sugar
level. And last drink water. Drink water in the morning and between meals. Those are my
10 commandments for optimum health.