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Big Results from Small Changes

With just a few simple little changes, you can help yourself and your family
find a new path to healthy eating and the keys to a lifetime of better health.



Eat within an hour of waking up and every 3-4 hours
throughout the day.
To keep metabolism up and avoid blood-sugar lows and highs, include a little
fat and protein in every snack and meal.

Eat more raw nuts and seeds
about 2 oz. each day, to reduce “bad” LDL cholesterol. Raw is optimal because roasting damages or destroys the healthy fats. Soak raw almonds in milk overnight and include them in your morning oatmeal.

Substitute vegetables for grains when you can.
Use carrots, broccoli, bell pepper, cucumber and celery with dips, instead of chips. Use lettuce instead of wheat wraps. Make cauliflower mashers instead of mashed potatoes. Spread nut butter on apple slices instead of toast.

Include more plant foods in your diet.
Try to add more dark leafy greens like chard, collards and spinach as well as brightly colored veggies like carrots and peppers. Add spinach to your fruit smoothies – you’ll never know it’s there.

Add dried and fresh herbs and spices to your dishes.
They’ll perk up flavor and are an endless source of variety. Don’t forget the power of a squeeze of fresh citrus or the zing of fresh citrus zest.

Drink more water. 
It’s what our bodies need.





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