MGM Supplement: Healthy Eating

Healthy Eating … Breaking the Sugar Habit
One of the biggest challenges of eating healthy is removing simple carbohydrates and sugars and empty-calorie snacks from our diet . Sweets and snacks , chips and pasta, crackers and pretzels, potatoes and rice, and soda pop and juices… are everywhere…
These foods are high-glycemic . That means they spike your blood sugar ..only to see it plummet an hour or so later thus creating fluctuating blood sugars that lead to cravings and bingeing and no room for healthy choices . Such cravings are not about will power . They are about metabolic imbalance that creates cravings for fast sugar and carbohydrate snacks.
The following are ways many people have successfully kicked that sugar habit and enjoyed good healthy food again.

Ideal Diet
The ideal diet emphasizes fresh raw vegetables, some fresh fruit and fish and poultry.
· Breakfast –Include high protein foods ..
o eggs, turkey sausages, Swiss oatmeal ( rolled oats softened overnight in milk or plain yogurt and fresh fruit.. blueberries, strawberries, etc and almonds)
o or one of the MGM's Protein shakes - Soy Protein, Simple shakes, Mealshakes
o Or Snack bars ( 10 grams of protein)
o Fresh fruit ( avoid high glycemic fruits such as pineapple, banana and grapes)

· Lunch -- a great place for a main dish salad
o Be sure to include lots of vegetables whether in salad or with a plate of fresh veggies, maybe with a dip.
o Ideas for salads --try a variety of at least 6 different ingredients to create crunch, color, and flavor…
-lightly steamed green beans or asparagus, a variety of greens ( except no iceberg lettuce .. no nutritional value there) , sprouts, red cabbage, green cabbage , peas, shredded carrots, chopped broccoli, cauliflower, fresh white mushrooms, green onions, baby bok choi, spinach, etc
-Add a little sweetness occasionally with dried cranberries or dried cherries, 1 fresh orange, rind removed and chopped, sliced apples, pears, grapes,
-Add crunch with sliced almonds, pecans, walnuts, pistachios, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds…or MGM Fiber Supplement Daily Crunch
-Add flavor with sundried tomatoes, fresh herbs ( water cress, parsley, cilantro, ), pesto,
-For protein …chopped, cooked chicken, turkey , tuna, Garbanzo beans, chopped hard-cooked eggs, etc
o Simple shakes

· Mid afternoon snacks .. Snack bars, Simple tea, vegetables and dip, fresh fruit, nuts, peanut butter fudge ( 1 cup organic peanut butter, 1 cup Soy Protein, 1/3 cup honey , ½ cup Fiber Supplement Daily Crunch)

· Dinner – avoid high glycemic starches like potatoes, pasta and rice, avoid fried foods, … Include, LOTS of vegetables .. fresh or lightly steamed, meat, poultry and fish

· Beverages… Great filtered water in a pitcher with cinnamon sticks, ginger root slices, or fresh mint for flavor

· Evening snack – no popcorn .. ( high glycemic carb) nuts, Cinch bars, veggies and dip, fruit,

Basic Supplements ..to stop cravings for sweets and carbohydrates
· MGM Multi-Vitamin or Simple 3-in-1 Boost
· B Compound ( consider one with each meal)
· Glucose Regulator
· Fiber Tablets or Fiber Crunch
· Acidophilus Probiotic ( start with the capsule alone for 1 week before adding the Prebiotic )
· Soy Protein or Simple shakes

Detoxifying
· Green Clean non-toxic cleaning products
· MGM's Anti-Aging and Natural skin care and cosmetics
· Liver Detox, MGM's Alfalfa , Herbal Laxative gentle colon cleanser, Acidophilus

Excert from Lagoni Health Associates June 07

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