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  1. Eat whole foods and you will experience increased energy, improve mental health, better sleep, weight loss, reduce risks of chronic inflammation, regulate cholesterol levels and ward off cancer, dementia, and a plethora of other conditions. In addition, the high fiber content of fruits, vegetables, and grains keeps the digestive system in great shape, which is critical to optimal health. Examples of delicious and healthy whole foods includes: fresh fruits and vegetables, grass-fed and free-range meats, dairy, grains, eggs, whole grains, nuts, and seeds.
  2. Limit refined and processed carbohydrates like white sugar, sodas, chips, candies, breads, rice, and pasta. High glycemic and sugary carbohydrates can cause insulin resistance and increase your risk of weight gain, diabetes, high cholesterol, cardiovascular disease, fat gain around the middle of your torso area and cause chronic inflammation resulting in many other lifelong diseases.
  3. Balance your plate. It is important to get protein, carbohydrates, and good fat at every meal. Some examples of great protein sources include grass-fed meat, fish, tempeh, and legumes. Good fat options are avocado, olive oil, nuts, and seeds. Healthy complex carbs – try whole grains, like brown rice, quinoa, buckwheat, and vegetables, like sweet potatoes, Brussels sprouts, or artichokes.

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