1. Always eat a lean protein breakfast. Protein keeps you feel fuller longer, requires more energy to digest than carbs, and you’ll likely eat less throughout the day.
2. Eat vegetables and proteins first. Then eat your carbs. You will eat fewer carbohydrates and eating this way helps prevent blood sugar spikes.
3. Aim to drink 3 liters of water daily (unless recommended otherwise by your MD).
4. Stick to the recommendations for preventative screenings such as: colonoscopies, mammograms, blood work, and annual physicals.
5. Move your body! Not only do we need 150 minutes of moderate exercise a week, we also need to aim for at least 10k steps a day.
6. Do something to feed your spirit daily. Read, meditate, pray, breathe. Take time to be grateful and take time for yourself.
7. Cut out these white foods: bread, rice, desserts, sugar, flour, pasta (the refined carbs).
8. Practice good sleep hygiene and aim for 7-9 hours of sleep every night.