Much has been written about the negative effects of artificial sweeteners, but no study has proven any harmful effects from any of the available sugar substitutes. This is not proof of safety, but no indication of danger exists. Try to use the liquid version as much as possible because it contains no “fillers.”

You should engage in physical activity that motivates you, that you can afford, and that is unlikely to injure you. For most people, this is simply walking. Muscle building exercises using low to moderate weight are also very beneficial. Seek the help of a trainer if you don’t know where to start. You should have at least 150 minutes of walking or similar low impact aerobic activity each week. Muscle building exercises should be done a minimum of 2 days each week.

Consuming dairy products is not essential to good health. A caveat: eggs aren’t considered “dairy” and are really healthy for you! If you choose to ingest dairy, look for organic, grass-fed, dairy products with no added hormones. One beneficial source of protein is greek yogurt, but beware of hidden sugars and look for a 2-3:1 protein to carb ratio.

Everyone benefits from taking the following: probiotics, omega 3 capsules, vitamin D, fiber, a high quality multivitamin, calcium-magnesium, and apple cider vinegar. Fermented foods with live cultures are a better source of probiotics, wild caught salmon, walnuts and chia seeds are a better source of omega-3, non-burning sun exposure and supplements are best for vitamin D; a wide range of vegetables and berries is best for fiber, vitamins and minerals; nuts are an excellent source of magnesium and you can make foods, drinks and dressings with apple cider vinegar. 

Whole foods are foods that are in their original state found in nature. Whole grain is the kernel of grain, not grain simply labeled “whole”. An avocado is a whole food; guacamole you purchased from the store is not (although guacamole prepared from scratch in your kitchen can be). Chicken-on-the-bone is whole; chicken lunchmeat is not. An egg is whole; egg whites poured from a carton are not.

Processed granulated sugar (and the 50+ other names and forms it comes in) is the single most unhealthy ingredient you can consume. Humans have no physiologic need for it, and our liver is unable to convert the fructose component into energy. Instead, it gets transformed into fat in your blood and liver and around your organs and heart.