Veggies & the Glycemic Index

Many of you have heard mention of the "Glycemic Index"  and perhaps wondered exactly what it means and how it works. The glycemic index (GI) is a numeric rating system that measures  food's ability to raise our blood sugar level.  All foods on the list are measured against pure sugar, or glucose, which has a GI value of 100.  Only foods that contain carbohydrates have a glycemic index value.

So how does it work?? Any food that has a GI value of 100, or higher, will raise your blood sugar just as quickly and easily as pure sugar. These spikes in blood sugar, over time, can increase your risk of developing heart disease, diabetes and other medical conditions. Not surprisingly, white bread, white rice, cold breakfast cereals, doughnuts, snack chips and other low-fiber carbohydrates are high on the GI list.

Foods low on the index cause a slow rise in blood sugar, instead of a rapid one. This means your body starts to digest the food and breaks it into sugar more slowly and evenly than with other foods. Low glycemic index foods have a score less than 55.

Vegetables, for the most part, are very low GI foods.  However, the following vegetables are the exception. As a result, they can have the same effect on your blood sugar as other foods we wouldn't  consider as healthy, so if you are trying to lose weight, you may want to limit your intake and keep a close watch on the vegetables you are consuming. 

Here are the 7 vegetables that top the chart!

1. Potatoes (white & sweet)

2. Carrots

3. Parsnip

4. Corn

5. Peas

6. Winter Squash

7. Yams

As a rule, you are always "safe" with greens. All greens are low on the GI list and are a great source of vitamins, minerals and even protein!! My next article will include some great recipes and include some harder to cook, less common greens like bok choy and kale so stay tuned....

Favorite Healthy GREEN Smoothies!

It hasn't been getting any cooler out there and i've been making a lot of smoothies this summer! I always get requests for smoothie recipes so want to share with you some healthy recipes. Most smoothies can be highly caloric and filled with sugar, so it is best to make your own. They are so simple to make and it's a great way to incorporate some healthy greens into your diet. Your drink may look green and perhaps scare you at first, however i promise you it will taste good if you just give it a try! It's a great way to kick start your day - try one of these recipes for a power breakfast, take it with you and drink on your way to work instead of getting a commercial fruit drink or coffee. 

Best blender to use is a Vitamix (or Blendtec). It's the best investment you can make for your kitchen! It's pretty much the Rolls Royce of blenders and makes blending quick and easy. All you have to do is wash and sometimes peel the fruit and viola, all done!! Minimal chopping.

A few general smoothie making tips to keep in mind:

• make sure you blend thoroughly, until you can no longer see little bits of kale/fruit etc. This is when a high-powered blender like the Vitamix will come in handy
• best to use organic ingredients especially for greens and berries
• freeze your bananas and make sure they are really ripe
• best if you drink your smoothie immediately and if you must store make sure it is for less than 24 hours and in an airtight glass container

1. Kale Mango Protein Smoothie 

• fresh kale (or other dark leafy green – up to ½ a bunch according to taste), stems removed
• 1 ripe mango
• 1/2 ripe banana
• 8 - 10 oz water and few ice cubes (depending on consistency you like)
• 1 tbsp protein powder

Place banana and mango in first, then water/ice.  If using frozen mango use all water. If using frozen mango, add more water.

2. Green Pear Smoothie

• 1 whole pear
• 1/4-1/2 inch ginger (or to taste)
• 1 cup fresh blueberries 
• 3 stalks celery
• big handful romaine lettuce
• 8 - 10 oz of water and a few ice cubes

3. The Ultimate Green Glowing Smoothie

• 1 head of romaine lettuce
• 3-4 stalks of celery
• 1 apple 
• 1 banana
• 1/3 bunch of cilantro
• 1/3 bunch of parsley
• juice of ½ fresh lemon
• 8 - 10 oz of water and a few ice cubes

Add the water and chopped head of romaine to the blender. Starting the blender on a low speed, mix until smooth. Gradually moving to higher speeds add the herbs celery and apples. Add the banana and lemon juice last.

4. Coconut Bliss Smoothie

• Young Thai coconut, meat and water
• 4 - 5  kale leaves, stems removed
• 2 nectarines
• 2 peaches
• 1 mango

First open the young coconut (carefully!). Remove the water and inner meat and blend. Then add the other ingredients.

5. Avocado Spinach Power Smoothie

• 1 banana
• 1/4 avocado
• 1 packet of stevia (optional if you have a sweet tooth like me)
• 1 cup spinach
• 1 scoop unsweetened or vanilla protein powder
• 1 tbsp of hemp seeds or ground flax 
• 1 tbsp of flax oil

Enjoy!!

The Power of Lemon

Lemon is such a great addition to our diet. It can be used in so many different recipes and beverages that you will not have a problem finding a way to include it into your daily routine. Not only is lemon cleansing and great for detoxing, but it is rich in antioxidants and excellent for our immune system. 

Lemon contains vitamins like vitamin C, B, riboflavin and minerals like calcium, phosphorus, magnesium as well as proteins and carbohydrates. Daily consumption of lemon water provides a number of health benefits and is beneficial both internally and externally. We can even use lemon as an after shampoo rinse for an added shine! Here are other benefits of this amazing citrus fruit:

Lemon cleanses the digestive tract

Lemon balances your stomach acid levels for better nutrient absorption -- this means you get more energy from the food you eat

Lemon  provides a boost of Vitamin C (which carries off toxins and waste) and strengthens the immune system

Lemon juice helps detoxify the liver so it can burn more fat!

I would recommend drinking a cup of warm lemon every morning as soon as you wake up. This will jump start your metabolism and get your body ready for the day ahead. You will be amazed at how much more resistant you will be to colds, flu and just plain feeling run-down!

Recipe 1: Morning Lemon Water

Juice of 1/2 small, sweet lemon, organic

Hot water, 8 oz

Few drops of  stevia (Sweet Leaf brand or any other). You can also use a packet of the powder version

You can also make a cooler summer version and turn this recipe into a lemonade.

For an added kick, try a sprinkle of cayenne pepper.

Recipe 2: Watermelon Lemonade

6 cups 1-inch cubes seedless watermelon (from about a 5-pound melon) 

2 Cups of Fresh Squeezed Lemon Juice (preferred) or 1 bottle (10-ounce) Organic Lemon Juice

6 cups water 

Stevia (about 4 packets or to taste)

Crushed ice 

Mint sprigs, for garnish

Working in batches as necessary, purée watermelon and lemon juice in blender until smooth;

transfer to a large container. Add water and stevia; stir until dissolved. 

Pour over ice in tall glasses, garnish with mint and thin slices of watermelon and serve.

Recipe 3: Lemon Treats (Makes about 18)

Tart lemon, nutty walnuts and sesame seeds, rich coconut and smooth, sweet dates come together to make these delightfully refreshing treats.

1 cup chopped pitted dates 

1 cup raw walnuts 

1 cup sesame seeds 

1/4 cup organic lemon juice 

2 teaspoons freshly grated lemon zest 

1/2 cup unsweetened dried coconut flakes

Place dates, walnuts, sesame seeds, lemon juice and zest in a food processor. Pulse and blend until completely mixed. The mixture will be slightly sticky. With dampened hands, roll tablespoons of the mixture into balls. Roll in coconut and chill until ready to serve.

(See more great lemon recipes at whole foods - http://www.wholefoodsmarket.com/recipes)

Summer Smoothie Recipes

Now that it's scorching hot outside, I can't think of a better time to be making smoothies. Although greatly refreshing and tasty, if you are not careful you can actually be packing on the calories without realizing it. My suggestion is when you can, make your own so that you are able to control exactly what gets put into them. The smoothies that you get at most places (unless you are buying from a health food store and selecting your own ingredients) are usually loaded with sugar and high in calories - yes, that includes Jamba Juice!!


Making smoothies is simple and can actually be fun. You can experiment and find combos that work for you. All you really need is a good blender and some high quality ORGANIC fruits and veggies, and the clean up and prep time is minimal. Below are some of my favorite recipes. I tend to eyeball my measurements so these are approximations. I encourage everyone to use the recipes as a guide and adjust ingredient amounts based upon your personal preferences. Hope you enjoy!


1. The Green Smoothie

• 8-10 oz of water or 3 oz of fresh organic unfiltered apple cider diluted with 3 oz of water 
• 1/2 banana, frozen (high in sugar but great binder)
• 1/4 avocado (excellent source of omega 3)
• 1 cup spinach
• 1 scoop unsweetened or vanilla protein powder
• 1 tbsp of hemp seeds or ground flax 
• 1 tbsp of flax oil
• 1 packet of stevia (optional if you like sweet! it's natural, safe, zero calorie sweetener)

2. Healthy Pina Colada

• 8 -10 oz coconut water
• 1 cup of  fresh pineapple
• 1/2 banana, frozen
• 1 tbsp vanilla
• 1 tbsp coconut oil (contains lauric acid which forms into monolaurin which is antibacterial and has many other health benefits)
• 1 tbsp flax
• 1 scoop vanilla protein powder  
• ice cubes

3.  Acai & Berry Antioxidant Smoothie

• Acai Berry frozen packet (you can find at health food store in frozen section - suggested brand is Sambazon, unsweetened)
• 1/2 banana, frozen
• 1/2 cup blueberries, fresh or frozen
• 1 cup soy milk
• 1 tbsp flax
• 2 oz plain greek yogurt
• 1 scoop unsweetened protein powder
• ice cubes

4. Stawberry Lemonade

• 8  large strawberries, stems and leaves removed or frozen
• 1  cup sparkling mineral water
• 1 or 2 packets of stevia 
• 3  large fresh mint leaves
• juice of 1 lemon (about 3 tablespoons)
• ice cubes

SPICE IT UP - SPICES THAT CAN INCREASE YOUR METABOLISM

Herbs and Spices are not just limited to making our foods taste more complex and bold, but when used consistently they can actually be great additions to our diet. The benefits of eating spices may be two-fold. Spicy foods tend to satiate the appetite more quickly than bland foods, particularly foods that are both hot and spicy. 

Past research studies found that certain spices have the potential to increase the rate of thermogenesis or fat metabolism. These include such common spices as black pepper, ginger, and red chili pepper/cayenne. They also believe that eating these spices in combination with one another might produce an even greater effect on fat metabolism and weight loss than eating a single one.  A study from the late '80s found that eating a single spicy meal can raise your metabolism by up to 25%, with the spike in calorie burning lasting for up to 3 hours after you finish eating!! See below to read more about these amazing spices....

Cayenne Pepper

Cayenne pepper powder comes from red hot chili peppers that are not only good to eat but are great for your health. Capsaicin, the active ingredient in cayenne, increases the body's overall temperature, thereby increasing the rate the body metabolizes fats and carbohydrates. Some studies suggest that the fiery add-on can help boost your metabolism for up to three hours after ingestion. Further research indicates that cayenne fosters production of epinephrine and norepinephrine, which, in tandem, may decrease appetite.

Ginger
Commonly used in Asian-inspired dishes, ginger not only adds serious flavor; it can also fuel your metabolism. Like cayenne pepper, ginger inspires thermogenesis-increase in body temperature-which results in a metabolism boost. An Australian study found that ginger can increase metabolic rates by as much as 20 percent after intake. As an added bonus, two other studies by the same group suggest that ginger aids in lowering cholesterol.

Black Pepper
Often unfairly paired with water-retaining, cholesterol-boosting salt, black pepper has several little-known health benefits. Studies suggest that it may help to help dissolve lipids (fats) and relieve symptoms caused by heartburn, indigestion, and intestinal gas. And when it comes to heightening your metabolism, black pepper is one of the best spices around. According to experts, piperine, the active chemical in black pepper, triggers parts of the brain and the nervous system, which, in turn, boosts the body's production, resulting in more calories burnt.

Cinnamon
Often used in baking, cinnamon can add flavor to anything it touches. A study conducted by researchers at the U.S. Agricultural Research Service found that a substance called MHCP, which is found in cinnamon, makes fat cells more responsive to the body's insulin, aiding in glucose (sugar) metabolism. Not surprisingly, then, it can be a great weight-loss tool for anyone. Add a teaspoon of cinnamon to your oatmeal, tea, or coffee for a new twist on dieting.

5 Superfoods You Should Know About

Superfoods are a really great way to incorporate powerful,effective, and tasty foods into your current diet. The foods I have featured below are some of my favorite superfoods because they are not only healthy but easy to use and make really great snacks. For example, throw some goji berries into your trail mix - by replacing raisins or dried berries you are adding antioxidant power, protein and minerals in a more concentrated amount than that from dried fruits. Sprinkle some hemp seeds into your salad instead of bread crumbs for an added guilt free crunch filled with healthy fat (omega 3 and 6) and protein. There are many other superfoods which I love and will feature at a later time!

Goji Berries

Chinese, Tibetan and Indian herbalists have been using Goji berries for over 6,000 years. This phenomenal superfood has been used to protect the liver, increase eyesight, improve sexual function and fertility, boost immune function, and improve blood circulation. It has gained popularity for its very powerful anti-aging properties and claims to increased longevity. Goji berries are high in antioxidants and also a great source of protein. They contain 19 amino acids and naturally occurring minerals such as Zinc, Germanium, Selenium, and Iron.

Acai

This amazing and now very trendy fruit, native to Central and South America is a relative of the blueberry, cranberry, and other dark purple fruits. Known as an anti-aging superfood it has extraordinarily high antioxidant properties which can help slow the aging process and even prevent diseases such as heart disease and cancer by neutralizing damaging free radicals caused by oxidative stress. When purchasing acai be sure to purchase a product that is freeze dried. I would also be cautious when buying juices as most are pasteurized and since they have been heated at very high temperatures, many of the beneficial properties are destroyed during this process. The result is a highly caloric juice with too much sugar and zero nutritional value! I recommend companies like Sambazon and looking into powders rather than premade juices.

Hemp Seeds

Hemp is a high protein seed containing all 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce. It also has high amounts of fatty acids and fiber as well as vitamin E and trace minerals. Eating hemp seeds in any form has been shown to help people suffering from immune deficiency diseases. Hemp also contains nature’s highest botanical source of essential fatty acid, with more EFA’s than flax or any other nut or seed oil. It has a perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system.

Aloe

Aloe Vera has most commonly been used in skincare as a topical solution but can also be a great superfood when taken internally. Its benefits include improved digestion, blood circulation, detoxification (body,blood and colon), and pain relief, but most importantly it is anti-inflammatory.

Cacao

Nicknamed 'black gold' by the Spanish, cacao contains anandamide (a euphoric substance), arginine (a natural aphrodisiac), neurotransmitters that stimulate and balance brain activity, tryptophan (an anti-depressant), antioxidants (flavanoids) and other beneficial compounds known to have rejuvenating and anti-aging elements. To get the best benefits I recommend purchasing dark chocolate with at least 60- 70% cacao.

Freedom From Cravings

In my previous article I discussed some essential craving facts – their primary causes and possible meanings. So today I would like to suggest some solutions on how to fight and conquer these infamous cravings that we so often encounter throughout our day and evenings. More often then not, cravings are short-lived and if we develop the skills to look the other way we will most likely be able to fight through the moment and continue on!

Here are a few helpful tips:

1. Eat small meals more often (instead of three big meals spaced further apart)

Even if you're eating regularly, you may be waiting too long for your next meal. In addition to eating often enough, be sure to eat enough food to satisfy your hunger at each meal.

2. Use breathing techniques

Often if we take a moment to breathe in deeply and focus our attention elsewhere, we can redirect our attention to something else. Often cravings result from an emotional source such as sadness or boredom. If we can acknowledge this and substitute with something like a breathing exercise, our body can get a small rush from the oxygen we are taking in (sounds crazy but true!) A natural high…

3. Exercise

Working out raises your serotonin level, which should diminish cravings and help you feel better and satisfied.

4. Drink Water

When in doubt drink water. Water can be a great tool to combat hunger and cravings as I’ve mentioned in some of my previous articles. If you find it hard to drink plain water, try adding some fresh lemon or lime to give it some flavor.

5. Don't skip meals

You may be experiencing cravings because you don't eat often enough. If you tend to skip meals, your cravings may be a result of true hunger or lack of nutrition.

6. Change your attitude towards food

Sometimes losing the "forbidden food" mentality can actually help you change your obsessive behavior around food. If you allow yourself a small bite of something “bad” you may kill the psychological desire for something you are not supposed to be eating. The key however is small portions and control!

Hope these tips help the next time you have the urge to eat something that tempts you!!

Understanding Your Cravings

One of the most common questions I get asked is, “what can I do or take to control my cravings & urges to eat something unhealthy,” so I thought it may be helpful to share with you some tips I have put together on this topic. Before I do this however just a quick word on cravings in general. Most important is to understand the primary causes of cravings and what they mean. Once you understand these basics it will be easier to formulate a plan to reduce and control them once and for all.

Cravings are often associated as a weakness, when in reality they are important signals from your body alerting you that something is off balance. It’s the body’s clever way of telling you that it is lacking a mineral, vitamin, protein, enzymes etc. For example, salty food cravings often indicate a mineral deficiency. Salt originates in the sea and contains over 60 different trace minerals. The table salt we normally eat and the type found at restaurants and added to our food is refined and altered and lacks these minerals. Our body craves the nutrition and minerals that it is not getting. Below is a list of common cravings and what they may mean.

• Bitter Food Craving – Bitter foods enhance digestion, so a craving for bitter may be a craving for nutritious foods that cut through fat and stagnation in the body’s organs and digestive track. Most people satisfy this craving by drinking coffee and dark beers. Healthier alternatives: dark leafy greens such as dandelion greens, kale.
• Heavy/Fatty Food Craving – Your diet may be imbalanced. You may be consuming too many salads and raw cold foods and not enough fat. Our body needs fat in order to absorb and process the nutrients from the healthy foods you are eating. Instead of turning to fried food for this fat try eating Greek yogurt, small amount of cheese, or some salmon which is very high in omega 3, an excellent source of good fat.
• Sweet or Carb Craving – The most common craving, often caused by low blood sugar and/or low serotonin (our basic feel-good hormone). The body signals the brain that it needs a pick-me-up thus causing a sugar or carbohydrate craving. Unfortunately, sugars and simple carbohydrates release a short burst of serotonin — we feel good for a moment, but soon crash and feel even worse after having eaten a sugary food. Instead of grabbing a chocolate bar try healthier alternatives like sweet vegetables – yams, corn, sweet potatoes or a few grapes or low sugar fruits. Also try putting a packet of stevia ( a natural sweetener) into a cup of tea.
• Salty Food Craving – As mentioned in the example above your body may need the minerals it is not getting from table salt and other added salt. Instead of eating junk food and other “bagged” snacks, try eating celery which is high in sodium or sea vegetables like nori which is high in minerals including iodine and many others.
• Spicy Food Craving - Your body/circulation system may need a boost. The American diet is filled with processed food that has been sitting in boxes and cans for such a long time that it becomes bland and tasteless. Poor diet leads to diminished circulation. Spicy foods warm the body and fill the body with a feeling of energy and aliveness. Try using onions, garlic, celery, oregano and jalapeno rather than pepperoni pizza!!

Below are the primary causes of cravings:

• Dehydration – by time you are getting a signal that you are thirsty it is too late! Your body is already dehydrated and depending at what degree, this can occur as a mild feeling of hunger.
• Seasonal – the body craves foods that balance out the elements of the season. For example in winter we crave foods that are grounding and warm. Also food that are higher in fat like oil, nuts and meat. In spring we crave cooling foods like fruit and vegetables and ice-cream.
• Lack of Nutrients – as I mentioned previously a lack of vitamins, minerals and other imbalances in the body.
• Hormones – menstruation, pregnancy, menopause, any type of fluctuation of testosterone or estrogen levels may cause unusual cravings.
• Emotional/Lifestyle – boredom, stress, bad relationships can contribute to eating for entertainment and bring out cravings to fill this void.

Now that you have a better understanding about the “anatomy” of a craving, stay tuned to my next article which will provide you with my 5 favorite tips on controlling these cravings!

The Importance of Breakfast - A Weight Loss Essential

Breakfast is the most important meal of day! Studies have shown that people who skip breakfast are less focused, irritable and lack the enthusiasm and energy to perform their daily routines. Breakfast provides the essential fuel (glucose) for the brain and body to get started and remain active throughout the day. The body, has literally been “fasting” for six to eight hours without its main source of energy and needs a good healthy meal to restart its metabolism – thus the origin of “break” “fast.” This first meal is needed for the body to refuel its energy reserve.

For the weight conscious, it is even more important to have a good breakfast since it will help curb your appetite and control your urge to binge later in the day. A good healthy breakfast has been proven to encourage weight loss and it's highly recommended not to skip this most important meal.

Here are some tips on making good choices:

1. CEREAL BASICS
I don’t often recommend selecting cereal as a breakfast option, however so many people find it hard to resist so I always allow cereal in a weight-loss plan. However, with a few strings attached! If you do decide on cereal, choose to eat one that contains whole grains. Many cereals these days are not properly labeled and can be very deceptive to the consumer. Be sure to check the ingredients (not just read the front of the box!). The first ingredient should be whole grain…not sugar or something else you are not able to pronounce. Some good brands I like are Arrowhead Mills, Kashi, Food For Life, Bob’s Red Mill, and Nature’s Path.
Another tip - mix your cereal with some fruit to reduce the amount of cereal you eat. Add some sliced strawberries or other low sugar fruits like raspberries or peaches. Not only is this better for your waistline, but looks beautiful and tastes great! Lastly, try using unsweetened soy milk, almond milk or rice milk and add a little stevia (a natural zero calorie sweetener that doesn’t raise your insulin level) if you are really craving a little sweetness in the morning.

2. Select FIBER-rich, WATER-rich WHOLE GRAINS over dry grains
Dry grains like cold cereals, breads, bagels, cereal bars, and muffins are dense with calories. Per bite, you’re ingesting a lot of calories. By the time you’ve eaten enough to feel full, you’ve probably eaten more calories than you would have liked. That’s why half a box of Frosted Flakes (and its 700+ calories) can disappear so quickly!
For losing weight, you’re much better off selecting "wet" (cooked in water, nonfat milk, or soymilk) cereals like oatmeal, kamut, or rolled barley flakes. Ounce for ounce, you’re eating about one-third the calories of dry cereal or breads. The water that the hot whole-grain cereal is cooked in adds bulk and a lot more stomach-filling satisfaction, which means you’re less likely to go overboard on calories at breakfast.

3. PREPARE A SMOOTHIE
If you don’t have time to sit down to a nice breakfast, take it to go. This will prevent you from grabbing that bagel or slice of coffee cake at Starbucks! Not only is making a smoothie easy but can be fun mixing and trying new recipes and tastes really great. Try the following basic recipe:

• 1 cup of frozen fruit (strawberries, mixed berries, or peaches)
• 4 oz of plain low fat yogurt
• 1 cup of soymilk (or almond milk) or if you must skim milk
• 1 scoop of whey or soy protein powder
• 1 tablespoon of flax meal (for fiber)
• 1 packet of stevia (for some added sweetness if you prefer)

Blend all ingredients together and viola, you are ready to go!

4. ADD SOME PROTEIN
The “American breakfast” is extremely high in carbs – actually is almost entirely carbs – oatmeal, breads, cereal, muffins, waffles, pancakes etc.- and also high in fat – bacon, eggs, sausage.
My suggestion is to try adding a low-fat organic protein since protein fills you up and gets your metabolism started for the day ahead. Some good options include:

• Scrambled organic egg whites with onions, tomatoes (and if you want add other vegetables like mushrooms, broccoli, string beans, be creative!)
• Scrambled organic egg whites with sprinkled parmesan cheese and asparagus
• Organic egg white omelet with slices of zucchini and onions. Slice of low-fat organic cheese if you must!
• Greek yogurt, plain – 2% or fat free (use greek yogurt over regular plain yogurt as greek yogurt has much more protein and less carbs). Add tablespoon of agave nectar (better than honey) or stevia for added sweetness. Also try adding a touch of vanilla.
• Salmon on one slice of pumpernickel bread (very high in good fat – Omega 3). Compliment with a side of berries
• Whey protein shake (blended with yogurt and soymilk). Sprinkle with flax powder for fiber

Hope this articles helps you get your day off to a better start!

NUTRITION 101 – TIPS FOR A HEALTHIER DIET

Summer is quickly approaching! Here are some tips to help get you on the right track. Simple small steps can help build the foundation for a life wellness plan for healthy eating and weight loss. Once you have these small steps down you can begin to make additional changes and gradually crowd out those bad habits. You will find yourself on the road towards a thinner you! Try these quick tips to jump-start nutrition.

1. PORTION CONTROL

Size matters! As a rule, be sure that your vegetable section of your meal is 3 times larger than the protein and carbohydrate portions. Try keeping protein to about 4 ounces, more if you are male. Americans eat TOO MUCH protein, and eat TOO MUCH in general! We need to reduce our plate size. Try serving on a smaller dish literally and you will eat less (no seconds!)

2. ROTATE FOODS - VARIETY IS KEY

Most Americans eat the same few foods (corn, dairy, eggs, sugar, wheat, and yeast) every day which is not only boring but nutritionally compromising. This monotonous diet can be the cause of food allergies which can lead to overeating and digestive issues. Try experimenting with new foods.

• Beans (a cup a day can lower cholesterol up to 10 percent in six weeks). Try different varieties from adzukis to hearty pintos.
• Brightly colored fruits and veggies, choosing daily from the cabbage family (bok choy, broccoli, Brussels sprouts), citrus family, legumes (beans, peas, soybeans), lily family (asparagus, garlic, onions), melon/squash family, solanum family (eggplants, peppers, tomatoes), and umbel family (carrots, parsley, parsnips).
• Gluten-free grains: buckwheat, millet, quinoa, sorghum.
• Rice bran, a non-bloating source of fiber that helps balance blood sugar and control weight, and its oil, which helps lower cholesterol. Surprise: Rice bran is rich in antioxidants.

3. SNACK ON WHOLE FOODS

A little fruit, a handful of nuts, or a cup of broth-based soup can help curb appetite and balance blood sugar. No more snacking on processed junk food or anything from a box or can. For example, eating half a grapefruit before meals improved insulin resistance and contributed to weight loss in obese subjects in one recent study.

4. ADD HEALTHY FAT

Many Americans have been taught that fat is bad and that fat makes us gain weight. This is not necessarily true. Healthy fats are needed for the body to function properly. Such fats essential fatty acids (EFAs) are excellent for reducing inflammation and support your brain, heart, weight control, and may even help tame PMS and hot flashes. Use extra-virgin olive oil for cooking, and add wild-caught fish, evening primrose and flax oils, walnuts, and EFA supplements to your diet.

5. HYDRATE, HYDRATE, HYDRATE

Try carrying around a water bottle to remind yourself to drink water throughout the day. You should be drinking half your body weight in ounces, between meals (during meals is not recommended since it dilutes the essential enzymes needed during the digestion process).Often we think we are hungry when truly we are simply dehydrated. If you are having a difficult time drinking water first try making teas or squeezing some lemon or lime or slices of apple to make the water more tasty.