We KNOW what to do...

Below are things we KNOW we should do, ...therefore,  the KNOW diet...

1. Water - we know we should drink water, filtered, distilled, or as pure as you can get it.
2. Vegetables - whether we like it or not, veggies are needed, and the darker the colour the better. In case you did not know, not too cooked.  You want to keep all the goodness in.
3. Fruits - fresh raw fruit is the best, and preferred over fruit juices.  We KNOW variety is good as well.
4. Fibre -from fruits and vegetables, as well as, whole grains.   You KNOW why fibre is good right?
5. Fat.... yes, I said it... Fat, but as you KNOW, it needs to be the healthy fats ie found in extra virgin olive oil and flax seed oil, however, do not heat that one! Now, is that something you knew? 

This blog is all about what you know and may need reminding, or finding out what you don't know.  It is to share information and to encourage each other to stay on track and eat healthy.  Sometimes we just need reminding what we already KNOW.

6. Meat -  organic if you can or free range.  Avoid processed meats with added preservatives such as nitrites and nitrates.  Remember, eggs are a good source of protein as well.
7. Dairy - fermented products, like plain yogurt or kefir is a great choice.   What you may or may not have KNOWN, is that butter, yes butter, is a good choice, but obviously not TOO much!  It is also a good fat to cook with in moderation.
8. Grains -  make sure they have whole grains.   You KNOW you do not want the refined grains.
9. To add another category - nuts and seeds -  raw nuts and seeds are the best, as you probably KNOW, and again, as you KNOW, in moderation.   Try some almonds, sunflowers and pumpkin seeds for an easy snack!
10. Sweets -  well, unfortunately, as you KNOW, refined is out and natural is in.  More to come on that later. 

The KNOW diet helps me as well to stay on track.   It is easy to sneak and eat what I KNOW I should not, so I need this blog as well to interact with others and encourage help each other to make the right choices in what I put into my body!