“Let Food be your Medicine” -Dietary changes proven to prevent or reverse disease

by Don Colbert, MD – New York Times Bestselling Author

His quote: “This simple lifestyle brings life”

This books offers simple dietary changes with the Mediterranean diet. it also gives us an insight of what to eat and what not to eat. These nutritional choices help us to live a better and healthy life. Making life much more qualitative and preventing diseases from attacking the body in the long run.

A person following an anti-inflammatory diet must:

• Eliminate sugars & sweets, or include very little
• Only eat small amounts of meat: 3-6 oz. once/twice a day (3-4 oz. for women,3-6 oz. for men)
• Limit red meat to 3-6 oz. once/twice a week, or eliminate completely
• Follow a mostly plant-based diet
• Eliminate processed meats (hot dogs, salami, pepperoni, bacon, sausage, etc)
• Include healthy starches with a low glycemic value, such as steel-cut oats, beans, peas, lentils, sweet potatoes, etc.
• Avoid fried foods
• Limit, avoid or rotate ever four days: pork, lamb, and shrimp, crab. lobster, or other shellfish
• Include healthy fats from macadamia nuts, cashews, walnuts, almonds, extra-virgin olive oil and avocados
• Minimize intake of omega-6 fats (corn oil, safflower oil, sunflower oil, cotton seed oil, soybean oil)
• Include wild salmon (probably the highest anti-inflammatory food on the planet) and other wild , low-mercury fish
• Eliminate trans fat or hydrogenated fats
• Include extra-virgin olive oil
• Eliminate, limit or rotate every four days grains (use legumes: beans, peas, lentils)
• Reach a healthy body weight because obesity is connected to most disease today
• Minimize night shades (peppers, tomatoes, potatoes, paprika, eggplant) or rotate every four days
• Be able to improve, or control, type 2 diabetes
• Include exercise five days a week and balance your hormones
• Cope with stress
• Include more sleep
• Eliminate or limit GMO foods (most soy, corn, canola oil and cottonseed oil)