Grandmother’s Rules to Live By (Updated by Dr. Dan)

• Start the day with a high protein breakfast.

• Reduce the number of carbohydrates (sweets and starches) in your diet to 15-20 grams per meal.

• Prepare for eating by planning meals carefully, shopping frequently for fresh food, cooking meals with conscious intent and serving them graciously.Eat less/enjoy more by eating slowly, chewing your food thoroughly and pausing between bites to savor the taste.

• Don’t eat between meals.

• Don’t snack after dinner.

• Eat real foods; avoid “food products,” such as processed, prepared and fast foods. In other words, if your grandmother wouldn’t recognize it as food, don’t eat it!

• Eat fresh, organically produced foods whenever possible.

• Choose anti-inflammatory foods and avoid pro-inflammatory foods (see Inflammation Trade-off Table).

• Balance your energy budget by getting 8-9 hours of sleep each night.

• Sleep in whenever possible.

• Take power naps.

• Use relaxation techniques such as mediation and breathing techniques.

• Dress appropriately for the weather, wearing layers and taking advantage of high tech fabrics Grandmother wouldn’t even recognize!  

• Pay special attention to keeping your head and feet warm and dry.  

• Use heat as a therapy—baths, hot tubs, saunas.

• Exercise regularly. Aerobic: walk 60 minutes three times a week. Anerobic: do yoga or lift weights using “slow burn.”

• “Don’t swim after eating.”  Whenever possible exercise three or more hours after eating.

• To minimize food cravings, use short-term intensive exercise like a few sun salutations, push ups, or flights of stairs.

• Realize that preparation is a valuable part of all of your activities—exercising, eating, socializing or housekeeping.

• Lighten up and let go.

• Count your blessings and keep a gratitude journal.

• Make time each day for stillness and practice positive thinking, affirmations and prayer.