For the past two years, I have written about health and fitness facts, tips, news, trends, and my opinion on everything in between.

This is my last column for the Vidette, and I want to make it the most important. Here are my final recommendations that I want you to remember to help live a long and healthy life.

Eat like a caveman

Many people look down upon “radical” and different ways of eating (I am one of them), but I believe that if people want to avoid disease and obesity, they need to change what they put in their stomachs. Breads, pasta, dairy, sugar, and all processed foods need to be minimally consumed, if at all.

Instead, stick to what our ancestors (prior to the agricultural age) ate: Vegetables, some fruit, meat, fish, seeds, and nuts. I think that the majority of people give the “caveman” way of eating a bad rap because they are scared to try it.

Since cutting out all processed foods, I have felt nothing but health, strength, and energy. Fuel your body with natural foods for lifelong results. If you think it’s too hard or unnecessary, keep eating processed foods that add debilitating chemicals to your body.

Stay away from sugar

Sugar is in nearly everything that sits on the grocery store shelves (another reason to stay away from prepackaged and processed foods) and is hidden under numerous names, such as fructose, sucralose, aspartame, and corn syrup.

It depresses the immune system, increases your chance of cancer and depression, promotes weight gain, and can impair your DNA structure. Sugar is addicting — if you don’t believe me, cut it out of your diet and see how you feel. After a few days of withdrawal, you’ll start to feel great and be on a path toward wellness.

Lift weights

I cannot stress this point enough — lift weights. Weight training should always be a part of your workout routine. Not only does it increase your lean body mass, it decreases your risk for osteoporosis and can protect your body when you are older.

People need to stop being hamsters and jump off their wheel (the treadmill) and get into the weight room. Women — you won’t get big and bulky; men — your biceps and chest aren’t your only muscles. Your legs are huge muscles that shouldn’t be ignored. If you don’t know where or how to start weight training, there are multiple resources online or ask a personal trainer. As the old adage goes, if you don’t use it, you lose it.  

Move it!

Our bodies were made to move at all hours of the day, not just for 30 minutes. Long-term weight loss can easily be maintained by adding in incidental activity –— parking far away, walking instead of driving, taking the stairs, cooking your own food, and moving during TV commercials.

The more you sit, the more tired you will become. Get up and move and sustain high energy levels. Over 70 percent of Americans are predominantly sedentary; are you going to be a part of that statistic?

It’s up to you    

I hope my articles have helped you get a jump start on your path to health and wellness, but no matter how much information I give you, your health is in your own hands. No one can force you to eat better or move more if you don’t want to.

You can choose how to live your life; healthy, vibrant, pain and disease-free or tired, unhealthy, and deprived. So are you going to start making changes or start making excuses? The choice is yours.

Questions or comments to Caroline’s column can be sent to: This e-mail address is being protected from spambots. You need JavaScript enabled to view it .