Dr. Hyman’s 10 Tips for Health and Wellness
1. AVOID LIQUID DEATH.
We should all be avoiding high calorie/high sugar beverages. Soda consumption is the number one cause of obesity in children. Drinking 1 can of soda a day can increase risk of diabetes by 65% for children and 80% for women!
2. AVOID DEADLY WHITE POWDERS.
No, he was not referring to cocaine. 😉 Rather that we should be avoiding refined flour and refined sugar. He claimed that these items are highly addictive and on brain scans light up the same receptors as heroin!
3. BEWARE OF FRANKENFOOD.
Most of the food in our grocery store is fake, essentially different variations of sugar, corn and soy products. These foods are toxic and our body does not know what to do with them. He included GMOs in his discussion of Frankenfoods, of course. Eat Real Food was the general message here!
4. EAT FROM THE RIGHT PLANT.
Taking a guide from Michael Pollan…If it came from a plant, eat it. If it was made in a plant (a factory), don’t.
5. GET AN OIL CHANGE.
Most of us have been so scared about ingesting fat and are now fat deficient. Our brains are 60% fat and need to be nourished with healthy fats. Certain fats are not bad. Eating fat does not make you fat. The right fats are very good for you, such as Omega 3s, olive oil, coconut oil, fish oil. And, of course, avoid trans-fats.
6. POWER UP WITH PROTEIN.
Many people start their day with a bowl of cereal, skim milk and fruit. This is loading you up with sugar and prepping you for a sugar crash. Try to have protein with every meal (especially breakfast). Animal protein from quality sources, nuts, seeds, eggs, beans are all good choices.
7. TAKE SUPPLEMENTS.
Now whether or not to take supplements is controversial with some people. Dr. Hyman recommended everyone take a good multivitamin, fish oil and Vitamin D supplements. He also recommended taking in some form: CoQ10, green tea, black pepper, resveratol, circumin, lipoic acid and carnitine.
(He added the question mark.) He made sure to focus on exercise as being important for strength and for other benefits. People thinking they can ‘exercise their way out of a bad diet’, however, are poorly misinformed. It’s what you eat (80%), not exercise that matters when it comes to your health and wellness. There are plenty of ‘skinny fat’ people out there (people who look fairly thin but have lots of fat around their organs…putting them at risk for a variety of lifestyle diseases).
9. VALUE SLEEP.
I love this one! He said if you do not get enough sleep, you crave non nutritious, sugary foods. Less sleep increases your hunger hormones and puts a break on appetite control.
10. COMMUNITY IS THE CURE.The environment we live in fosters good or bad choices. Who you hang out with might have more of a focus on gene expression than genetics. Wow! He posed the question: How do you change your behavior when no one else around you is changing theirs?