Nutrition Tips for Improving Your Health That Are Very Effective

HEALTHY EATING? YOU KNOW THE DRILL: Eat less sugar and you’ll be less fat. Eat more protein and your muscles will be fuller and firmer. Eat more dense bean-curd salads and you’ll probably beg someone to stop serving you bean-curd salads.  Even though bean-curd salads have great nutrition!

But here’s the truth: The right kinds of healthy foods, in the right proportions, will certainly go a long way toward to fueling your body up, gaining more energy, and recovering from tough workouts.

“There’s more going on below the surface to healthy eating than most people realize,” says Nicholas Perricone, M.D., adjunct professor at the College of Human Medicine at Michigan State University and author of The Wrinkle Cure. “It all comes down to how your body responds to the foods you’re taking in.”

Healthy Eating; tomatoes, salmon, nuts, and a food bowl containing blueberries

Nutrition Tips

Good nutrition is one of the keys to a healthy life. You can improve your health by keeping a balanced diet. You should eat foods that contain vitamins and minerals. This includes fruits, vegetables, whole grains, dairy, and a source of protein.  Let’s now introduce  nutrition experts with their top nutrition recommendations.

Eat More Whole Plants.

Sharon Palmer, RDN, The Plant-Powered Dietitian and author of Plant-Powered for Life says that “no matter what your eating style, you can gain more health benefits by filling up your plate with at least three-fourths plant foods, such as beans, lentils, whole grains, like quinoa, brown rice, and farro; vegetables, and fruits. Plus this eating pattern is better for the planet, too.”

Combine Your Food.

“Combining foods is so important for increasing your metabolism and controlling hunger better” says Sarah Koszyk, MA, RDN, sports dietitian and weight management specialist, founder of Family. Food. Fiesta. “When you combine foods such as a carbohydrate and protein, you will feel more full and satisfied than if you just ate one of the foods by itself. For example, have you ever eaten a fruit and still felt hungry? Add some peanut butter, almond butter, nuts, cheese, or yogurt to the fruit and you are a happy camper. When it comes to food combinations, an easy rule of thumb is to remember to eat at least 2 food groups for a hearty, satisfying snack. Double the pleasure. Double the benefits.”

Make Time to Eat with Those You Love.

Toby Amidor, MS, RD author of The Greek Yogurt Kitchen, values family meal times with her loved ones. “As I have school-aged children and their weeknight schedules are hectic, I make a point to eat breakfast each morning together with my kids. I am able to ask them what is in store for the day and make sure they leave my house with their bellies filled with a nutritious breakfast and a smile on their face.”

Have A Plan of Action.

Michelle Dudash, RDN, Cordon Bleu-certified chef and creator of Clean Eating Cooking School: Monthly Meal Plans Made Simple recommends that you look at your kitchen, see what you have on hand, and plan what you need to get. “It’s all about being armed with streamlined recipes, planning for the week, and having a calculated grocery list to stock your pantry strategically. A well-stocked pantry also helps with last-minute meals at a moment’s notice. You don’t need to keep a lot of food on hand, just the right food on hand to produce balanced meals, meaning proteins, vegetables and whole grains. Broth, dried herbs and spices, a couple oils and a few vinegars also boost flavor.”

Plan, Prepare and Store Healthy Meals for the Week.

Heather Mangieri, RDN, CSSD, owner of Nutrition CheckUp in Pittsburgh, PA and Spokesperson for the Academy of Nutrition and Dietetics acknowledges the fact that “we are all busy. Work, school, extracurricular activities and house work are realities for many families, but they should never be at the expense of your health.” Heather suggests to “take 3 to 4 hours on a day that you have some extra time to cook 4-5 healthy meals for the week. Store those meals in the refrigerator so that you and your family can just reheat, eat and go. Preparing meals in advance takes the stress away from healthy eating, even when practice runs late or the unexpected happens.”

Get Real with Your Food.

“Cook as much as you can” says Robyn Webb, MS, award-winning cookbook author, culinary instructor and Food Editor of Diabetes Forecast Magazine. She recommends to get intimate with your kitchen and “learn knife skills, grow some of your own food if you can. Good nutrition will sort itself out if you learn all about your food. Don’t diet, don’t cleanse, and don’t hop on any bandwagon of the moment. Just get real with your food and find your way into the kitchen and garden.”

Get to know Your Body.

“Meal plans and calorie trackers are great learning tools, but a healthy relationship with food is the best tool in your tool box” says Jim White, RD, ACSM EP, Owner of Jim White Fitness and Nutrition Studios. “You can start by using your body’s physiological responses to learn what is helping or hurting you (hunger, stress level, energy levels, digestion, etc.) Assess your sleep, daily routines, and environment and how it affects your eating. Stop and ask yourself, ‘why am I eating this?’”

One Meal won’t “Make” or “Break” Your Health.

Christy Wilson, RD, Health and Wellness coach at the University of Arizona and founder of Christy Wilson Nutrition Consulting Service advises that you should look at your overall eating pattern. “Every meal is an opportunity to get your health on-track” says Christy. “One meal won’t “make” or “break” your health but the trends in your diet will. What you eat on a regular basis will help keep you healthy or will gradually contribute to illness, so regularly, most of the week, choose to fill half your plate with plant-based fresh foods and less of the plate with meat. Choose whole grains, beans and fish over highly processed foods. Also, move more and sit less!”

Punch Up Your Fiber.

Shelly Marie Redmond, MS, RD, LDN, and founder of Skinny Louisiana, says that in her practice “when any client walks through the Skinny Louisiana doors, we focus on PUNCHING up fiber. Fiber has a ton of health benefits but for weight loss, it keeps us FULL! Instead of a ‘ho-hum’ granola bar, boring cereal flakes, or random whole grain look for the ones that pack the punch of fiber. Goal: pick ones with 5 or more grams of fiber per serving.”

Quality Over Quantity.

Marjorie Nolan Cohn, MS, RDN, CSSD, CEDRD owner, MNC Nutrition in New York City recommends to not “worry about calories or fat and focus on eating whole foods that are prepared simply.”

Simple Diet, Health and Fitness Tips

Maybe you’re the kind of person who holes up in the winter and doesn’t exercise until spring is in full bloom. Or perhaps you abandon the gym as soon as warm weather hits and instead drink too much cold beer with your grilled steaks. Poor diet choices and lack of exercise are more than seasonal problems for many; in fact, more than 62 percent of adults don’t meet government exercise guidelines — at least 75 minutes of vigorous aerobic exercise per week (or 150 minutes of moderate-intensity aerobic exercise, like walking) and twice-a-week strength-building — any time of year. And according to a survey from the nonprofit International Food Information Council (IFIC) Foundation, most Americans aren’t even aware of how many calories they consume.

Adopting healthier habits all year-round doesn’t require having a live-in chef and personal trainer. With a little planning and a few small changes, you can easily incorporate a sound diet and good health and fitness habits into your daily life. Start with these simple steps.

Health and Fitness; woman sitting criss cross holding vegetables on one hand and a dumbbell on the other

Run chafe-free

There’s nothing fun about chafing. You can get the rash (caused by moisture and constant friction) on your thighs, around your sports bra, and even under your arms, to name a few hot spots! To prevent the next occurrence, try rubbing on an anti-chafe stick like Bodyglide For Her Anti-Chafing Stick ($9; any spots that have the potential to chafe. Moisture-wicking fabrics help, too, so if you have a few quick-dry shirts (Nike, Asics, and Under Armour all make ’em), save those for your long runs or tough workouts, when chafing is most likely to occur.

Find healthy fast food

Have to work late tonight and need dinner—in a hurry? Not to worry. If you find fast food is your only option, pull up the restaurant’s nutrition facts online before you go; you can make an informed decision ahead of time about what to order. “Nearly every quick-service restaurant has a relatively healthful option or two,” says Newgent. We’re thinking salads, chili, or grilled chicken. Some low-cal, healthy, on-the-run dishes: the vegetarian burrito bowl at Chipotle, the Bangkok curry at Noodles and Company, and the tomato basil bisque at Au Bon Pain.

Say hello to H20

Whether you’re heading off to spin class, boot camp, or any other exercise, it’s always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so “drinking water is usually fine until you’re exercising for more than one hour,” says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for ’em in your grocery aisles.

Find the best fitness friend

A workout buddy is hugely helpful for keeping motivated, but it’s important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you’ve got someone that fits all three, make that phone call.

Diet and workout tips that work

We all want to be our fittest selves, but with so much advice floating around out there, it can be hard to hone in on what healthcare tips actually work. To make your life a bit easier, we’ve rounded up a number of our go-to healthy strategies, to help you reach your most ambitious fitness goals even quicker.

Stock up on these

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent’s top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). “Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream,” says Newgent. Talk about a multitasker!

Relieve those achy muscles

After a grueling workout, there’s a good chance you’re going to be feeling it (we’re talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. “Many top athletes use this trick to help reduce soreness after training sessions,” says Andrew Kastor. And advice we love: “An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery,” adds Kastor. Now that’s speaking our language!

Curb your sweet tooth

Got a late-night sugar craving that just won’t quit? “To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think ‘fruit first,'” says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you’re still on the right, healthy track.

Buy comfy sneaks

You shouldn’t buy kicks that hurt, bottom line! “Your shoes should feel comfortable from the first step,” says Andrew Kastor. So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they’re at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that. They should be comfy from the get-go, but Kastor says they’ll be even more so once you have a good 20 to 40 miles on ’em.

Pick your perfect tunes

Running with music is a great way to get in a groove (just make sure it’s not blasting too loudly, or you won’t hear those cars!). To pick the ultimate iPod playlist, think about what gets you going. “I know several elite athletes that listen to what we’d consider ‘relaxing’ music, such as symphony music, while they do a hard workout,” says Andrew Kastor. So don’t feel like you have to download Lady Gaga because her tunes are supposed to pump you up—go with any music that you find uplifting.

When to weigh

You’ve been following your diet for a whole week. Weigh to go! Now it’s time to start tracking your progress (and make sure pesky pounds don’t find their way back on). “It’s best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities,” says Newgent. For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.

Police your portions

Does your steak take up more than half your plate? Think about cutting your serving of beef in half. That’s because it’s best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, says Newgent, so that it’s harder to overdo it on the more caloric dishes (like cheesy potatoes or barbecue sauce–slathered ribs—yum!).

Combat cocktail hour

Is it ladies’ night? If you know you’ll be imbibing more than one drink, feel (and sip!) right by always ordering water between cocktails, says Newgent. That way, you won’t rack up sneaky liquid calories (and ruin your inhibition to resist those mozzarella sticks!). But your H20 doesn’t have to be ho-hum. “Make it festive by ordering the sparkling variety with plenty of fruit, like a lime, lemon, and orange wedge in a martini or highball glass,” adds Newgent.

Eat this, run that

When you have a 5- or 10K (you get to eat more with a half or full marathon) on your calendar, it’s important to plan out what you’re going to eat the morning of the big day—something that will keep you fueled and also go down easy. While everyone is different, “We always have good luck with a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese,” says Andrew Kastor, who also advises eating around 200 to 250 (primarily carb) calories about 90 minutes before you warm up for your run . And don’t worry about nixing your a.m. caffeine fix on race day. “Coffee is great for athletic performances,” Kastor adds, because it makes you sharper and may even give you extended energy. Talk about buzz-worthy!

Turn your cheat day around

Feeling guilty about that giant ice cream sundae you enjoyed at your niece’s birthday party? Don’t beat yourself up! It takes a lot of calories—3,500—to gain a pound of body fat. “So really, that one off day doesn’t usually result in any significant weight gain,” says Newgent. It’s about what you do the next day and the day after that’s really important—so don’t stay off-track. So be sure to whittle away at those extra calories over the next day or two, preferably by boosting exercise rather than eating too little. Starvation is not the healthy answer!

Run with this

Before you hit the road, make sure you’re packing these key staples: a watch to log your total time (or a fancy GPS to track your mileage), an iPod with great amp-you-up music, a cell phone if you don’t mind holding onto it, and a RoadID (a bracelet that includes all your vital info, $20; And on a sunny day, wear sunglasses. “They reduce glare, which can decrease squinting, ultimately releasing the tension in your shoulders,” says Andrew Kastor. And that’s a performance bonus, because relaxing them helps conserve energy on your runs. Hey, we’ll take a boost where we can get it!

Be a weekend warrior

You’ve been following your diet plan to the letter, but enter: the weekend. To deal with three nights of eating temptations (think: birthdays, weddings, dinner parties), up your activity level for the week. For instance, try taking an extra 15-minute walk around your office each day, suggests Newgent. Then, go on and indulge a bit at the soiree, guilt free. Another party trick? Enjoy a 100-calorie snack before a celebration, which can help you eat fewer munchies at the event.

Fun up your food

It’s easy to get in a diet rut, even if you’re loading up on flavorful fruits and veggies. The solution? Have plenty of spices, fresh herbs, and lemons at your cooking beck and call. “It’s amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet,” says Newgent. The best part: They contain almost no calories. Experiment with your dinner, tonight!

Up your exercise

How do you know when to increase your exercise? “The general rule of thumb is to up the amount of miles run, for races half-marathon length and longer, by 5 to 10 percent each week,” advises Andrew Kastor. See our training schedule at, which guides you on how to increase your mileage.

Have a fruity ice cream sundae

Next time your family or friends decide to make an ice-cream run, don’t worry about being left out of the fun! Order a fresh (and super-refreshing) ice cream sundae, piled high with diced kiwi, pineapple, and strawberries. You’ll get a serving of delish fruit—no hefty calorie-laden toppings required.

Swap out your shoes

While we’ve all heard that running shoes break down after logging lots of miles (about 300 to 350), you may still be holding on to your fave pair. (They fit just right! They’re so cushy!) Not a good idea. “Glue has a tendency to break down under ultraviolet light, as do the other materials that make up the shoe,” says Andrew Kastor. So even if your sneaks have only 150 miles on them but are more than two years old, recycle them (try or, because chances are they’ve already started deteriorating. And as a rule of thumb, always keep tabs on how many miles you’ve logged on them—tedious, but hey, you’ll be proud of how far you’ve gone.

Snag the right support

Sure, your yoga sports bras works great for downward dog—but when it comes to running, you’ll need one that’s designed to lock them in for all that pavement pounding. So what should you look for? “The best sports bras are loose around the chest so you can expand your ribs and diaphragm more effectively. But they should also be form-fitting,” says Deena Kastor, an American marathon record holder and 2004 Olympic marathon bronze medalist. Just make sure the cup is made of comfy material (like a soft compression fabric; look for descriptions that include the terms “breathability” and “compression”)—you don’t want to be itching at mile two!

Relieve those side stitches

You know it: a sharp pain just below the rib cage that always seems to pop up when you’re working out your hardest. It’s called the side stitch, and it can be a major nuisance—especially when it keeps you from completing a workout. To ease the ache (so you can get on with your run), take your fist and press it beneath your rib cage while taking deep breaths from your belly for about 10 steps. In about 30 seconds, the pain should subside, so you can get on back to (fitness) work.

Shake your way slim

Sick of that elliptical or bike or workout DVD? That means it’s time to mix up your routine! Our favorite way: Break a sweat by moving and shaking. Simply make a playlist with your favorite “cut a rug” tunes (“Girls Just Want to Have Fun”? “Single Ladies (Put a Ring On It)”?), then turn up the volume, and start breaking it down. For even more fun, invite some gal pals over and get grooving (and laughing). The best part is that you’ll each burn about 200 to 600 calories per hour. Now that’s something to shimmy about!

Fuel for fitness

Planning on picking up the pace tomorrow? Eat food that will help keep you going strong. For breakfast, opt for a high-carbohydrate meal—one similar to what you’ll be eating on race day, so you can find out what foods digest best (for you!). Try a whole-grain English muffin or a bagel with peanut butter or a low-fat cream cheese. Then, have a well-rounded meal post-workout to help with recovery. Andrew Kastor’s favorite? One to two slices French toast with a side of fruit. “The protein-to-carbohydrate ratio is perfect for enhancing my recovery,” he says. We like that it’s super-yummy, too.

Say goodbye to peer pressure

Even if you’ve been eating right on track, it may be tough to stay on track if your partner, coworkers, or friends don’t share your healthy-eating habits. What to do? If your partner loves pizza, try ordering a pie that’s heavy on the veggies and light on the cheese—then supplement it with a side salad. Or, if your friends are having a girls’ night out, suggest a restaurant that’s got healthy appetizer options, instead of the typical fare of onion rings and cheese dip. And at work, instead of Friday baked-goods day, suggest a Friday “make it healthy” day, and swap in baked pears with cinnamon or mini fruit-and-nut muffins for brownies and blondies.

Savor your carbs

When trying to slim and trim, you may be tempted to take drastic measures like cutting out your carbs. But before you go and add dinner rolls and chips to your “no” list, remember that yummy foods like brown rice, pumpernickel bread, and even potato chips contain Resistant Starch, a metabolism-boosting carb that keeps you full for longer. And that’s great for maintaining a fit you because you won’t have to eat as much to feel satiated. So go on, rip open that (single-serve) bag of Lay’s!

Ditch your working lunch

Munching on your lunch while at the computer could lead to mindless grazing, according to a study in the American Journal of Clinical Nutrition. People who ate their midday meals while playing a computer game ended up eating more cookies 30 minutes later than those who hadn’t been gaming. So carve out 20 minutes a day (we know, you’ve got a million things to do, but … ), and eat in your conference room (or outdoors!). Your whittled waistline with thank you.

Slather up!

There’s no denying it: Getting the fresh air from exercising outdoors is great! But along with it, you also get the harmful UV rays. To keep yourself shielded while still having fun in the sun, opt for a sweat-proof screen with SPF 30 or higher (look out for types that say “water-resistant” or “waterproof” on the bottle, terms regulated by the FDA), a lip balm with SPF 15 or higher, a lightweight hat, and sports shades. Also consider trading in your white tee and instead going for a shirt with built-in UV protection (a rating of 30 UVP is necessary to be awarded the Skin Cancer Foundation’s “Seal of Recommendation”; a white T-shirt has a rating of 10). And remember, the rays are at their brightest from 10 a.m. to 4 p.m., so try to plan a before-or post-work sweat-session.

Slim up your snack

It’s hard to avoid that 3 p.m. stomach rumble, when nothing can stand between you and the office vending machine. And while it’s fine to eat something to hold you over until dinner (in fact, we encourage it!), some choices will help you keep on your weight-loss track—while others can surely derail you. So at the vending machine, instead of choosing that ever-so-tempting pack of Twizzlers, try a 100-calorie cookie pack or a Nature Valley granola bar. Better yet, bring a snack from home! We’re fans of sliced veggies dipped in hummus. Delish!


Seven Days Flat Belly Diet – How To Lose Belly Fat Quickly

Festivals are around the corner and there could be no time better than this to start that much thought about diet plan. And it is actually possible within a week. Wondering how to lose belly fat in 7 days? Give this diet plan a try and see the difference on your own. Pull up your socks for getting that flat stomach really fast, by following these simple food rules:

How to lose belly fat; Man and woman showing fit abs

1) Chuck that C.R.A.P. out of your body

Wondering what C.R.A.P. is? Well, it is a group of food that does no good to your body. C for caffeine, R for refined sugar, A for alcohol and P for processed food. If you remove these four food groups from your life, you can stop trying to figure out how to lose belly fat quickly. One of the biggest enemies of a flat stomach, these groups cling to your bodies and make it difficult for you to lose fat.

2) Treat yourself
You are already doing good by resisting unnecessary food cravings but a mere treating won’t do any harm. Enjoy a cheat meal once a week, be it creamy pasta, chocolate fudge or anything delightful, it will actually help you speed up your metabolism.

3) Go for fish-oil supplements
Found in sardines and salmons, fish oil is a bliss food. Loaded with omega-3 fatty acids, which are essential for everyone, it should definitely be included in your diet. If not consumed directly, there are a lot of fish oil supplements available in the market too. These supplements help in burning fat, thus, leading to a flat belly.

4) Never skip breakfast

We all know the importance of a healthy breakfast and there is a reason it is called one of the most important meals of the day. Breakfast should be consumed within an hour of waking up and should be containing all the essential nutrients our body requires.
5) Avoid eating after 8pm

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Dinner is something, which should be as light as possible because it is that time of the day when your digestive system is preparing to shut down. So avoid eating after 8 pm so as to give your body enough time to digest.

8 Food Swaps that will flatten your belly in a week
Mere swapping some food items with their healthy versions can actually change your life. It can help you in getting a flat belly with less effort. Try the following pointers and notice the difference on your own:

  • Say bye-bye to fizzy drinks
    When we talk about fizzy drinks, the only thing it brings along with it besides taste is gas. These carbonated drinks actually fatten your belly. To prevent yourself from those unnecessary fats, swap them with flat drinks like green teas and juices.
  • Ditch raw vegetables
    Vegetables are extremely healthy and must be included in your diet. But your body struggles to break it down when it is eaten raw. So it’s better to have steamed veggies instead of eating them raw. It’ll cut the extra efforts your stomach and gastrointestinal tract have to undergo in order to break those vegetables down.
  • Cut the salt
    Water retention induces a puffed belly. And as salt is something which is attracted to water, it contributes in gaining extra fat. To avoid this unnecessary fat, switch to salt-free seasonings like cayenne pepper and notice the difference on your own.
  • Probiotic yogurt
    Bacteria present in the gut have a very crucial role in the digestion of food. Its imbalance can actually disrupt the digestion system leading to a puffed belly. Indulge in probiotics like Greek yogurt in order to meet those sugar cravings without gaining extra pounds. It helps in improving intestinal mobility and thus eases digestion.
  • Drink more fluids
    Fluids are essential for a healthy body. Especially when it comes to bloating, hydrating really helps. And what better fluid can there be than water? Drink at least 8 glasses of water to get a healthy bloat-free body to substitute those sugary drinks.

6) Avoid the gum
Some people have a strange habit of chewing something or the other all day long. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body at all. An amazing swap is to try munching on dry fruits like almonds, which will actually be beneficial to your body and provide it with those necessary nutrients at the same time.

7) Chuck the carbs
Our muscles are habitual of storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some extra exercise. When we get rid of carbs, we can actually access this stored fuel and consume it off. For this avoid consuming carbs after lunch and substitute with low-carb food so that no new fat is stored.

8) Eat your fiber
Fiber is amazing when it comes to helping digestion. Organic fiber cereals actually prevent constipation and help you get that flat stomach quickly if consumed regularly in breakfast. Substitute high fiber oats with any traditional cereal and that flat belly isn’t far.

Food Plan

Sticking to a meal plan besides working out is of equal importance. Follow this diet plan for 7 days and notice the difference on your own. It’s suggested to start on a weekend so that you have time for yourself to be prepared.
Day 1
-Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach
-Mid-morning snack: 100g chicken with ½ red pepper, sliced
-Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbsp olive oil
-Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced
-Dinner: 100g grilled chicken breast with steamed broccoli
Day 2
-Breakfast: Baked chicken breast with a handful of stir-fried kale
-Mid-morning snack: 100g turkey breast and ½ green pepper, sliced
-Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil
-Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli
-Dinner: One salmon steak with chopped dill and steamed green beans
Day 3
-Breakfast: 100g smoked salmon, plus spinach
-Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced
-Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil
-Mid-afternoon snack: 100g turkey slices with ¼ avocado
-Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach
Day 4
-Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans
-Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced
-Lunch: Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil
-Mid-afternoon snack: 100g chicken breast with ½ grilled courgette
-Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg
Day 5
-Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced
-Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced
-Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil
-Mid-afternoon snack: 100g turkey breast with five almonds
-Dinner: 100g chicken breast with steamed broccoli
Day 6
-Breakfast: One grilled haddock fillet with roasted peppers and courgettes
-Mid-morning snack: 100g chicken with one tomato, sliced
-Lunch: 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil
-Mid-afternoon snack: 100g chicken with five pecan nuts
-Dinner: 150g-200g steak served with steamed green beans and broccoli
Day 7
-Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach
-Mid-morning snack: 100g turkey with five Brazil nuts
-Lunch: 150g chicken breast with steamed asparagus and green salad
-Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced
-Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli


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Study Names Top Diet Plans for Lasting Weight Loss

Diet plans can keep your nutrition on track, but it’s always a gamble as to whether they’re really worth the money and time. Of all the weight loss diet programs available, we are here to provide you with research on which one seems to work best and has the longest lasting effect.

Researchers at Johns Hopkins University, though, have taken the guesswork out of your decision by creating the most comprehensive review of commercial weight loss programs out there. In a new meta-analysis, the team looked at 4,200 studies and found that only a few programs actually help people lose more weight than they would have without the structured plan.

Weight Loss Diet; salad with olive oil dressing on the side

The heaviest hitters? Jenny Craig and Weight Watchers, which were the only programs where participants lost more weight after one year—at least eight and 15 pounds, respectively—than those who were either dieting on their own or garnering their nutrition advice from other sources.

The researchers also found that very few of the commercially-available plans have actually been thoroughly scientifically studied—only 11 of the 32 most popular, in fact. And while programs with scientific support are obviously ideal (another reason Jenny Craig and Weight Watchers stood above the rest), there were still some promising contenders in the less-researched category.

NutriSystem, for example, resulted in more weight loss after three months than nutritional counseling alone. (Although the study authors do warn that very low calorie programs like this carry higher risk of complications, like gallstones). The other most promising diet? High-fat, low-carb plans like the Atkins Diet, which helped people lose more weight after six and 12 months than those just seeking nutritional advice from an expert.

Importance Behind Weight Loss Diet Plans

Even among the most promising weight loss diet programs, though, people only lost three to five percent more weight than the non-program participants. But while that may seem like minimal progress, it’s actually very promising, says study co-author Kimberly Gudzune, M.D. Three to five percent of your starting weight is actually the goal most weight management guidelines suggest. “If people achieve this, we typically see improvements in their health, including lower blood sugar and a better cholesterol profile,” she adds.

This is the real importance of weight loss diet programs, the researchers adds. Even though they measured success on the scale, it’s about far more than fitting into your jeans. “We want people to experience the health benefits of weight loss—lower blood pressure, cholesterol and blood sugar, and lower risk of developing diseases like diabetes,” said study co-author Jeanne Clark, M.D., director of the Division of Internal Medicine. “Those benefits are long-term goals; losing weight for three months, then regaining it, has limited health benefits. That’s why it’s important to have studies that look at weight loss at 12 months and beyond.”

So, while certain programs probably are worth the money, you don’t have to fork over a fortune to see the same results. Shop around for your own plan, but steal the winners’ secrets: The factors that make Jenny Craig and Weight Watchers so successful are their frequent contact with participants, the structured nature of the programs, and the social support, Gudzune points out. (Plus, try these six stratgies to created The Best Diet for you.) Looking for a weight loss plan or program that incorporates these three traits will give you the best shot of losing the weight, keeping it off, and becoming healthier—on and off the scale.

Pear Shaped Body? Certain Body Types Linked with Health Conditions

Research suggests that your body type could impact everything from binge eating to cancer risk. Do you have an apple shaped body? A pear shaped body? A banana shaped body? Chances are, you know what we’re talking about—and it isn’t what we’re having for a snack. Labeling our body shape by fruit is more than just a weird obsession with produce. Doing so could help us choose the most flattering swimsuit, find the most effective workout to sculpt your signature curves, and—according to a new pair of studies—help improve your health.

Pear Shaped Body; picture of different fruits including bananas, pineapples, apples, pears, blueberries, grapes, etc.


Well, the idea of “shape” all comes down to where you store your fat. Apple shapes tend to store fat in their upper body, particularly around their midsection. Pears are all about that bass, storing fat in their hips, butt, and thighs. Bananas have their fat equally distributed over their body. And knowing your particular pattern of fat storage helps you understand which problems you’re at risk for—and which ones you can put on the back burner—particularly when it comes to how you eat.


Possible health issues: Apple body types may be prone to binge eating, according to a study just published in the American Journal of Clinical Nutrition. Researchers find that ladies who store the most fat around their waist also tend to have the most incidences of “loss-of-control eating” where they binge on junk food. This also appeared to turn into something of a vicious cycle: The more the women binged, the more fat they stored around their waists, and the more they felt like bingeing. (Find out The Weird Science Behind Your Food Cravings.)

What to do: While this obviously isn’t great news, the researchers pointed out that knowing you’re vulnerable to binge eating can help you control it before it becomes a serious problem. Our experts recommend to keep triggering foods out of the house, to keep a food journal so you can see patterns in your eating, and to choose to eat healthy food before treats. Plus, it’s just more evidence that bouts of out-of-control eating are sometimes biologically-based and not just about weak willpower.


Possible health issues: Women with a pear body type may be more at risk for metabolic syndrome, says a study in The Journal of Clinical Endocrinology and Metabolism. While previous studies show that fat stored in the hips, butt, and thighs is protective, these researchers found that fat in the buttock area increases the levels of chemerin and omentin-1, proteins that can lead to inflammation and insulin resistance. “We’ve dispelled the myth that [butt and hip] fat is ‘innocent’,” noted lead researcher Ishwarlal Jialal, Ph.D., a professor at UC Davis. (No word on if she talked to Shakira first.)

What to do: While no one is knocking the beauty of a big booty, the study concludes that if you tend to carry your weight in your posterior, take extra precautions to maintain a healthy blood sugar. Cutting out processed sweets and junk food and getting plenty of exercise helps.


Possible health issues: As for banana or string bean types, a third study from earlier this year finds that swapping out healthy produce for junk food increased cancer and diabetes risk even if the person eating didn’t gain weight anywhere. So while that particular body type didn’t increase the risk of disease, it didn’t protect against it either, blasting the myth that as long as you’re skinny, you’re healthy.

What to do: For this reason, banana types should eat a healthy, balanced diet—even (and especially) if you don’t notice any side effects from eating not-so-good-for-you foods. (P.S. This is The Best Diet Plan for Lasting Weight Loss.)

Healthy Breakfast Options (For People Who Hate Breakfast)

Get into the habit of eating breakfast with these simple healthy breakfast options designed to whet the appetite of even the most habitual breakfast skipper. Not hungry first thing in the morning? Pushed for time? Trying to lose weight? These calorie-counted treats will essentially tempt you to rediscover the pleasure of breakfast.

healthy breakfast options; breakfast plate with toast, eggs sunny side up and bacon

From energy-boosting “apple pie” porridge and protein-packed scrambled eggs, to a nutrient-rich green smoothie and granola bars, there’s something for everyone.
“Creating the habit of eating in the morning is something you can build towards,” says dietitian Alison Hornby. “Start off with a light bite, such as a piece of fruit or a low-fat yoghurt.
“After a while, your morning appetite will naturally increase and you’ll probably find you eat less throughout the day, including snacks.”
Research suggests people who eat breakfast are slimmer because they ultimately tend to eat less during the day, especially high-calorie snacks.
If you’re short on time in the morning, think about ways of gaining time by keeping your breakfast choice simple, either by waking up 10 minutes earlier or getting other chores out of the way ahead of time.

Energy-boosting healthy breakfast options

‘Apple pie’ porridge

healthy breakfast options; apple pie porridge

Serves: one adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 345kcal (1,443kJ)
50g of porridge oats
200ml of apple juice (with no added sugar)
100ml of semi-skimmed milk
1 medium dessert apple, diced
1 pinch of cinnamon
This is a warm and comforting porridge spiced up with the classic flavours of a homemade apple pie.
Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for five minutes, stirring often. Spoon the porridge into a serving bowl and add a sprinkling of cinnamon.

Protein-packed healthy breakfast options

Scrambled eggs (with optional wholemeal toast)

healthy breakfast options;scrambled eggs on plate with pieces of wholemeal toast

Serves: one adult
Preparation time: 5 minutes
Cooking time: 5 minutes
Calories per portion: scrambled eggs 247kcal (1,033kJ), two slices of wholemeal toast 190kcal (795kJ)


2 eggs
4 tbsp of semi-skimmed milk
2 slices wholemeal toast
2 tsp of low-fat spread
1 pinch of black pepper
Optional sprinkling of chopped chives (calories nominal)

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.

Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they’re just set with big, soft curds. Serve the eggs on the slices of toast, sprinkle them with chives, and season with some pepper.


  • To make green eggs, scramble your eggs with a handful (40g) of spinach (30kcal/125kJ).

The Raw Food Healthy Diet Facts You Need to Know

Every other month, some new healthy diet is trending. Remember that time when South Beach was huge? Or when you walked into a CrossFit box and heard the word “paleo” 32 times within five minutes? Sure, buzzy diets go in and out of the limelight, but one recent GrubHub study reveals that the raw food diet is soaring in popularity. With a 92 percent increase in raw food orders over the past year, it appears that customers like their food uncooked and with a lack of preservatives.

Healthy Diet; salad bowl containing vegetables such as avocados, chickpeas, onions, carrots, cherry tomatoes

But why? Well, eating a slew of raw foods means you’re getting an abundance of good-for-you minerals, vitamins, phytochemicals, and fiber in your diet. One University of Giessen study of 200 people eating a raw food diet found that they had higher levels of beta-carotene, which is commonly associated with disease prevention. But what other reasons are there to hop on board the raw food diet train? Here’s everything you need to know about the raw food diet.

The Rules of a Raw Food Healthy Diet

The raw food diet involves exactly what it sounds like: a whole lot of raw food. The foods you consume can be raw (cold) or slightly warm, but nothing can be over 118 degrees. While some followers of the raw food diet allow raw fish, eggs, meat, and unpasteurized dairy into their ingredients list, it’s more common to stick to mostly organic, uncooked, and unprocessed foods. Think vegetables, nuts, seeds, fruits, and some sprouted grains. Vegans and vegetarians may feel right at home on this plan.

Off-limits? A whole lot. Essentially anything on the inside aisles of your grocery store is out of the picture here, like pasta, junk food, salt, flours, sugars, juices, and anything processed or pasteurized.

And although everything is raw, you’ll need to channel your inner Martha Stewart if you want to do this diet well and not just eat salad after salad. But where there’s a will, there’s a way. Through preparation techniques involving blending, dehydrating, and food processing, you can make loads of meal options. For example, you can make zucchini chips that fall into the green zone of this diet by slicing zucchini thinly and dehydrating for about 24 hours until they’re dry.

The Benefits of a Raw Food Healthy Diet

Cooking food may decrease the amount of certain water-soluble vitamins and minerals. Plus, a diet high in fruits and vegetables can be great for digestion and lower blood pressure, according to one University of Southern California study. It can also lower your chance of stomach cancer and stroke, and halt the progression of kidney disease.

And there are some unique benefits of consuming produce raw: “Raw foods require more chewing than cooked food,” says Deanna Minich, Ph.D., C.N., author of The Complete Handbook of Quantum Healing. “And when we chew, we stimulate different parts of the brain that correspond to learning and memory.” One Cardiff University study of 133 volunteers zeroed in on the benefits of chewing gum (which isn’t allowed on the raw food diet, FTR) during a testing period. Those who chewed gum reported a more positive mood, greater alertness, and improved selective and sustained attention than those who didn’t.

Plus, eating a raw food diet means you’re slashing the consumption of processed foods. That’s a good-for-you idea whether or not you’re following the raw food diet, as cutting them out could prevent weight gain, according to a study published in the New England Journal of Medicine. Researchers analyzed the diets of more than 120,000 Americans over two decades, and they found that people who consumed sugary drinks, processed meat, and chips regularly were most likely to put on the pounds.

The Negatives of the Raw Food Healthy Diet

First off, it’s really restrictive. Limiting yourself to raw foods means you unfortunately need to cut out some healthy non-raw foods, like a lot of whole grains (think quinoa, brown rice, freekeh). No one wants to feel frustrated when they walk into their kitchen, and just like with any diet, that’s possible here when you’re tired of eating the same things day after day. If that’s not enough, you’ll likely have to skip out on the restaurants. As with any diet, it’s tough to eat out when you have so many limitations.

It’s also pretty pricey. Shopping organic can cost an average of 47 percent more than standard produce. While you can follow a raw diet without going organic, most traditionalists would say you’re not doing it right because, well, chemicals. The pesticides applied to food can have detrimental effects on the body (ruining some of the purposes of going raw in the first place).

Eating raw or undercooked foods can also put you at risk for food poisoning, as bacteria, molds, and parasites might be in your eats (eeek!). Just because you may not be cooking your food doesn’t mean you can’t protect yourself, though. The FDA recommends you run both fruits and vegetables under water before eating or cutting them.

Dieter, Beware!

And although losing excess weight can be great for your health and a major reason why most women choose diets in the first place, this meal plan may take you a step too far. Dieter, beware: In the numerous studies done on the raw food diet, experts agree that weight loss should be monitored.

One University of Giessen study cautions fans of the trend, saying that 30 percent of the 297 women under age 45 who were involved in the study developed partial or complete amenorrhea (aka losing your period, which isn’t a good thing). Make sure to continually check in on your progress. Evidence shows that people who lose pounds gradually and steadily (at a rate of 1 to 2 pounds per week) are more successful at keeping weight off, according to the CDC.

Is the Raw Food Healthy Diet for You?
First and foremost, Minich recommends that anyone who is interested in starting a raw food diet consult with a health professional. If you get the go-ahead and feel like you have all the tools to execute this new diet safely, make sure to do a pulse check every once in a while and gauge how you’re feeling.

“Always be in tune with your body,” says Minich. “You’re not supposed to feel horrible, and if you do, the diet isn’t for you.”

If you want to give it a try, consider not going 100 percent raw. Instead, try eating high raw (80 to 99 percent raw foods) or what is commonly referred to as “raw until dinner.” Making a gradual transition to raw can help ease into a new habit and make it easier to maintain.

Natural Remedies For Menopause – Fennel Proven to Help Reduce Symptoms

Fennel is an anise-flavored culinary herb which is beneficial for a number of health issues, such as premenstrual symptoms and digestion. A study has confirmed that it’s also effective for managing symptoms of postmenopause including sleeplessness, hot flashes, anxiety, and vaginal dryness, with no serious side effects, proving it to be one of the safe and effective natural remedies for menopause.

Natural Remedies For Menopause; fennel

Why Are Natural Remedies Preferred?

The use of alternative and complementary medicine for managing symptoms of menopause has increased lately as women are opting for hormone therapy alternatives. Although HT is the most effective treatment for managing most menopause symptoms, some women have considered herbal medicine because they’re either not candidates for HT or are concerned about the potential side effects. Fennel, an herb that contains essential oils, has phytoestrogenic properties. Phytoestrogens are found in plants which are estrogen-like chemicals that have been made use of for effectively treating a variety of menopause symptoms.

In this small trial of 79 Iranian women aged 45 to 60 years, soft capsules that contains 100 mg of fennel were given twice daily for eight weeks. Comparisons of improvement were made at 4, 8, and 10 weeks between the placebo and intervention groups, with a significantly statistical difference reported. Fennel was ultimately concluded to be safe and effective for treating and reducing symptoms of menopause with no serious side effects. This is one of the 1st clinical studies that examined the benefits of fennel for the management of symptoms of menopause, although it has been previously researched and confirmed to be effective for the management of symptoms of premenopause.

The study was carried out in Tehran, Iran, where in comparison to the US, the average age is younger of women at menopause: 48.2 years in Iran as opposed to 51 years in the US. Hot flashes, sleep problems, vaginal dryness, joint and muscular discomfort, irritability, exhaustion, depression and anxiety are some of the most common adverse effects of menopause. This small study revealed that based on a menopause-rating scale, fennel consumption twice a day as a phytoestrogen improved symptoms of menopause in comparison to a minimal effect of placebo.

Type 2 Diabetes Diet – Eat Legumes Every Day To Reduce Your Risk

Legumes can reduce your risk of type 2 diabetes, a new study says. Scientists say by eating lentils, chickpeas, beans and peas, you can slash your danger of developing the disease by 35 percent. Although the produce has long been thought to offer protection against type 2 diabetes, this is the first study to confirm the association.

Type 2 Diabetes Diet; Different bags of legumes

  • Eating legumes daily can cut down on your risk of type 2 diabetes by 35 percent
  • And just having one serving per week can cut the risk by 33 percent
  • Legumes are considered a low-glycemic index food, meaning blood glucose levels increase only slowly after consumption

What Does Research Show?

Researchers from the Universitat Rovrira Virgli’s Human Nutrition Unit, in Tarragona, Spain, looked at results from the PREDIMED study (Primary Prevention of Cardiovascular Disease with a Mediterranean Diet).

They focused on non-soy legumes, such as beans, peas, and some seeds, and evaluated the effect of replacing other protein- and carbohydrate-rich foods with legumes on the development of the disease.

The team analyzed over 3,300 participants at high risk of cardiovascular disease, but without type 2 diabetes, at the beginning of the PREDIMED study.

After four years of follow-up, the results revealed that, compared to individuals with a lower consumption of total legumes, individuals with a higher consumption had a 35 percent lower risk of developing type 2 diabetes.
Lower consumption was measured to be 1.5 servings per week and higher consumption was 3.35 servings per week.

Additionally, participants who had about one serving per week, compared to those who had about half a serving per week, had a 33 percent lower risk of developing the disease.

Interesting Facts

  • Legumes are a food group rich in B vitamins with many beneficial minerals such as calcium, magnesium and potassium.
  • They have sizeable amounts of fiber and are regarded as a low-glycemic index food, which means that blood glucose levels increase only slowly after consumption.
  • Due to these unique nutritional qualities, eating legumes regularly can help improve human health, the researchers say. In fact, the Food and Agriculture Organization of the United Nations declared 2016 as the international year of legumes to raise people’s awareness of their nutritional benefits.

Additional Research

Researchers also found that replacing half a serving per day of foods rich in protein or carbohydrates, including eggs, bread, rice and baked potato, for half a serving per day of legumes was also associated with a lower risk of type 2 diabetes incidence.

Despite the importance of consuming legumes to prevent chronic diseases such as diabetes, the team says further research needs to be conducted in other populations to confirm these results.
A December 2016 review from Imperial College London claimed a handful of nuts a day can slash your risk of heart disease and cancer.

Peanuts – technically a legume – are so healthy that the researchers suggest even peanut butter could help us live longer, although the sugar and salt it contains may cancel out some benefits.

An analysis of 20 studies found people who ate a daily ounce of nuts slashed their risk of coronary heart disease by almost a third and their cancer risk by 15 percent.

The findings suggest they may also prevent people dying from respiratory disease and diabetes, although there is less evidence.



Nutritional Guidelines: Getting Started

With so many diets and quick weight-loss promises on the market today, it’s hard to remember what a healthy diet really looks like. Start here with the basics of good nutrition.

Diet pills, fad diets, foods to boycott, foods to eat exclusively. With all the crazy diet advice out there, do you even remember the basics of healthy eating? Get rid of the clutter when it comes to diets, and use basic good nutrition guidelines and the U.S. Department of Agriculture (USDA)’s MyPlate as your framework for healthy eating.

Nutritional Guidelines; New Dietary Guidelines for Americans

Food Groups and Healthy Nutrition: 

So how do we know what healthy meals should look like? The USDA is responsible for publishing nutritional guidelines for healthy eating based on ongoing research. Although the basics haven’t really changed, recently, there have been a few adjustments.

The major adjustment is the focus on filling half of your plate with fruits and vegetables at every meal. Women need at least seven servings of fruits and vegetables each day, while men need at least nine. “We just know there’s so much good stuff in fruits and vegetables,” including essential nutrients and fiber, says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. Carbohydrates are also an important part of a healthy diet, contrary to many popular fad diets being touted today — the key is consuming fiber-rich complex carbs like beans, whole grains, and fruit.

Food Groups and Healthy Nutrition: USDA Recommendations

Here are details about the USDA’s recommended nutritional guidelines to follow for a healthy eating plan:

  • Focus on fruits and vegetables: Fill have of your plate with fruits and vegetables at every meal.
  • Go for low-fat dairy: Consume at least three cups of low-fat or fat-free milk each day or the equivalent in cheese, yogurt, or other calcium-rich foods.
  • Choose whole grains: Get at least six to eight servings of whole grains each day. Grains should fill a quarter of your plate at each meal.
  • Steer clear of trans and saturated fats, sodium (salt), sugars, and cholesterol: Limit fat to only about 20 to 35 percent of total calorie intake and avoid trans and saturated fats.
  • Choose lean proteins: Fill the remaining quarter of your plate with lean protein. About 15 percent of your total calories should come from proteins, such as skin, fish, beans, nuts, and legumes.

Food Groups and Healthy Nutrition: Guidelines to Get You Going

Here are some other tips to help you develop a healthy eating plan. If you keep these general nutrition rules in mind, you’ll be on the right track toward healthy eating for life:

  • Pay attention to portion control; quantities depend on whether you’re trying to lose or maintain weight. In most restaurants, an appetizer serving is often closer to an appropriate serving size than an entrée.
  • Always drink plenty of water.
  • Vary your food choices to make sure you get a wide variety of vitamins and other nutrients and to avoid boredom.
  • Know the recommended daily calorie intake for your age, weight, height, activity level, and gender.
    Don’t deprive yourself of foods you love; just enjoy them in moderation.

Start thinking about the basics of diet and nutrition again, and make nutritional guidelines part of your everyday life. It won’t be a diet, it won’t be a fad, and it definitely won’t be temporary. It will be your new healthy lifestyle, and when you think, “What’s for dinner?” the answer will naturally be a healthy choice.