This Should Be The Most Important Part Of Your Diet!


Part 1:

First are the choices that anyone can implement. If you start with these, you will be laying down the foundation of your pyramid. Don’t try to change more than one thing at a time! Over the course of a year, you will be making 52 weekly changes in your lifestyle. There is no need to pile up on yourself.

Part 2:

These are the choices that will be harder and you will feel resistance about adopting them. That’s perfectly fine. These harder choices can wait until you have finished with all the easy choices. Obviously for some people, the harder choices will actually be easier than the easy choices.

Just Remember: That whatever choices you make, they have to be permanent if you want to actually benefit from them. Since you are making one change a week, you have seven days to see if it works. If everything goes well and smooth, next week you are ready to move on to the next change.

Diet: The Menu Of Choices –

The Easy Choices:

  • Add prebiotics with soluble fibre to your breakfast (e.g oatmeal, orange juice, bananas, fruit smoothie)
  • Eat a side salad with lunch and dinner
  • Consume probiotic foods once a day (e.g active yogurt, pickles)
  • Switch to whole-grain bread and cereals
  • Eat fatty fish at least twice a week (e.g salmon, tuna, mackerel)
  • Share dessert in a restaurant
  • Reduce snacking by eating from a measured bowl instead of the pack
  • Take a daily probiotic supplement and multivitamin pill.
  • Reduce alcohol to one beer or a glass or wine a day

The Harder Choices:

  • Limit or eliminate red meat from your diet, at least switch to organic alternatives
  • Switch to organic foods, including chicken and meat from animals not raised on hormones
  • Switch to pastured eggs high in omega-3 fatty acids
  • Become a vegetarian
  • Cut out refined white sugar
  • Eliminate alcohol
  • Stop eating fast foods
  • Stop eating when you’re not hungry
  • Stop buying processed foods


I don’t need to explain every choice on the list but there is a shared goal between each choice: fighting inflammation which means that you want to try to avoid or limit these foods as much as possible:

  • refined carbohydrates, such as white bread and pastries
  • French fries and other fried foods
  • soda and other sugar-sweetened beverages
  • red meat (burgers, steaks) and processed meat (hot dogs, sausage)
  • margarine, shortening, and lard


On the other hand these are the most popular foods to combat and fight inflammation, the goodies: include plenty of these anti-inflammatory foods in your diet:

  • tomatoes
  • olive oil
  • green leafy vegetables, such as spinach, kale, and collards
  • nuts like almonds and walnuts
  • fatty fish like salmon, mackerel, tuna, and sardines
  • fruits such as strawberries, blueberries, cherries, and oranges


Having a healthy diet full of anti-inflammatory foods is important. But this is the most popular question on the internet regarding to health and fitness. Weight Loss. So here are some of the basic and most important steps:

  1. Don’t follow a calorie-restricted diet. Leave calorie cutting for the end, not the beginning
  2. Put your attention on prebiotic and probiotic foods
  3. Attend to good sleep because bad sleep releases hormones for hunger
  4. Make easy choices about increasing exercise, most importantly keep moving throughout the day
  5. If you see no weight loss, consider cutting out 200 calories daily

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