Dr. Vij’s Top Ten Tips for Optimal Wellness

1. Stop eating flour and sugar products, especially high-fructose corn syrup.

2. Don’t consume liquid calories like those in soft drinks and mixed drinks. They don’t make you feel full, so you eat more all day! Instead, drink enough water that your urine is clear and copious!

3. Stop eating all processed, junk, and packaged foods. If it doesn’t look like the food your great-great-great grandmother probably ate, then stay away.

4. Stop eating trans and hydrogenated fats.

5. Slow the rate of sugar uptake from the gut through balancing your meals with healthy protein (nuts, seeds, beans, small wild fish, and organic chicken), healthy carbs (vegetables, fruit, beans, and whole grains), and healthy fats (olive oil, nuts and seeds, avocadoes, and fish oil)

6. Rough it up: Eat plenty of fiber (30 to 50 grams a day).

7. Eat smaller, more frequent meals.

8. Get an oil change: Eat more omega-3 fats to fix cell membranes so that they can more readily receive messages from insulin.

9. Move your body: Exercise improves your cells’ ability to work better, respond to insulin better, and burn sugar faster.10. Relax! Stress reduction also helps improve blood sugar control.

10.  Relax:  Stress Reduction helps improve blood sugar control