1. Drink plenty of water daily, at least 64 ounces.

2. Include whole, unprocessed grains in your daily diet such as barley, bulgar, couscous, buckwheat, cornmeal, brown rice, short, medium and long grain rice (avoid white/over processed rice).

3. Eat an abundance of dark green and leafy vegetables such as broccoli, kale, cabbage, collard greens, mustard greens, watercress; eat plenty of sweet tasting vegetables to ease cravings for sugar such as corn, carrots, beets, parsnips, sweet potatoes.

4. Eat a balance of proteins including meat and beans.

5. Eat health-promoting snacks such as raw vegetables, fruit, a left-over dinner dish, homemade soup, nuts, seeds, unbuttered popcorn.

6. Minimize and eventually eliminate use of all white sugar. Try less processed sweeteners such as pure honey, maple syrup, molasses, brown rice syrup, turbinado sugar, sucanat.

7. Reduce all dairy, red meats, eggs, poultry, refined white flours, soft drinks, coffee, chocolate and other candies.

8. Exercise daily.

9. Get quality rest and relaxation and enough good sleep. Take time to stop and breathe deeply. Fill up on “primary” foods—hugs, kisses, smiles and laughter.

10. Make the commitment to CHANGE YOUR HEALTH FOR THE BETTER.

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