Heathly Eating

There are so many fad diets out there. It can be challenging to know which one to choose. The Mediterranean diet has been shown to decrease stress, lower blood pressure, cardiovascular benefits, lowers obesity risks, reduces weight and supports the body healthfully by reducing inflammation.

The basics of the diet are to eat clean whole foods:

Organic Veggies

Lean Meats



Limiting fruit to one piece per day

Brown Rice

Whole wheat/ grains

Eat good fats (olive oil, coconut oil, butter, flaxseeds, fish, avocados, nuts, seeds).

Use sea salt to benefit the adrenal glands and support the mineral balance.

Read labels

Limit bread carbs to 60 grams per day.

Each meal/snack, make sure that each portion has protein 2-4:1 carbohydrate balance.

Eat every 3-4 hours

Small portions 4-5 times per day to kick up metabolism and decrease stress on the body.

Increase water intake daily.


Fried fatty foods

Trans fats (margarine, corn oil, peanut oil, lard or vegetable oil) Processed Foods

Fatty meats

Non-organic dairy products

Contact Dr. Kovalik for exact details and guidance for this diet plan.

10405 N. Scottsdale Road, Suite 3
Scottsdale, AZ 85253
Phone: (602) 434-7922
Fax: (480) 659-0909