It generally takes several weeks before any changes occur in all of the numbers. Some, like triglycerides and choleterol, may change with each meal, but the overall pattern does not change much.
That being said, it is NOT a good idea to make a change merely to get a better "score" on your lab results. This does nothing in the way of long term health.
Here are some general recommendations:
Stuff to Avoid
Refined carbohydrates (including enriched wheat flour- read the label; it’s just white flour made brown) High fructose corn syrup ANY and ALL artificial sweeteners - Splenda, sucralose, Nutrasweet, aspartame, acesulfame K Bottled water- a chemical called BPA leeches into the water, and most studies show it’s no different than water from your tap ANY and ALL artificial food colorings- the FD&C stuff FARM raised fish - the fish are fed corn, which is high in Omega 6 fats, also high in pesticides Beer/hard liquor Corn fed beef - antibiotics are added to grain, which contributes to the rise in antibiotic-resistant bacteria, ie. MSRA, also high in Omega 6 fats which create inflammation FAKE peanut butter- the kind that you don’t have to mix (Jif, Skippy, etc.) “Healthy” or “Lean” type frozen entrees (Lean Cuisine, Healthy Choice, Smart Start, etc.) Dairy products- research shows that it does more harm than good; pesticides and antibiotics are concentrated in milk Energy drinks (Red Bull, Monster, 5-hour Energy shots, etc.)
Stuff to Have More Of
Olive oil (cheap stuff for cooking, expensive for dips and dressings) Quick, easy meal - Kashi or Amy’s frozen entrees (reasonable prices at Sprouts, Costco, Wal-Mart) REAL peanut butter (Naturally More brand) Organic, grass fed meats (beef, bison, chicken, venison, elk, etc… higher in Omega 3 fatty acids)
*Don’t be afraid to ask the butcher
Variety of fruits and veggies- 8-10 servings/ day WILD caught fish (has higher levels of Omega 3 fats, which are anti-inflammatory) Nuts (make sure there are NO added oils like cottonseed or peanut) Dark chocolate- high in an antioxidant compound called polyphenol, which protects our cells against aging, injury, damage Unsweetened tea- green tea is better than black- also high in polyphenols
Have to perform aerobic as well as strength training (HAVE to build muscle) Find something fun to do that feels more like fun (sports, hiking, martial arts, etc…) Look into following Al Sears, MD’s PACE program found in the book “Reclaiming our Native Fitness.” A variation on interval training that is gaining evidence as one of the better ways to improve our body composition
Stress kills us. Period. Understand that.
We all experience stress. Find your way to deal with it through exercise, meditation, hiking, deep breathing techniques, yoga, prayer, etc.
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