Do you want to feel better and have more energy?

Complex carbohydrates such as high-fiber cereals, whole-grain breads and pastas, dried beans, and starchy vegetables are the best type of foods for prolonged energy because they are digested at a slow, consistent rate, stabilizing your bodies’ sugar level. Simple carbohydrates such as candy, cookies, sugar drinks and juices are broken down and absorbed quickly by the body. They provide an initial burst of energy for 30 to 60 minutes that can result in a slump afterward.

Also important in a healthy, energy-producing diet is protein (preferably chicken, turkey, and fish), legumes (lentils and beans), and a moderate amount of healthy monounsaturated and polyunsaturated fats (avocados, seeds, nuts, and certain oils).

Dehydration can cause a lack of energy, because water is needed in the body for digestion, absorption and the transport of energy. Drink 8-10 glasses a day.

Use Alcohol and caffeine in moderation. Alcohol is a depressant reducing energy levels, and caffeine provides an initial two-hour energy burst, followed by a crash

Are you juggling the responsibilities of work, life, and family can cause too little sleep, too much stress, and too little time?

When you're at your busiest, your body needs a balanced diet more than ever to function at its best and to fight the daily stress and fatigue. If you are pressed for time, fast food may seem to be the answer, but ultimately can lead to real health issues.    Find the restaurants in your area that has healthier choices.   Choose vegetables or salad instead of fries. Keep healthy snacks with you at work. school, in your car, and at home.  With planning, healthy eating doesn’t take a lot of time.

Want to prevent future health problems?

A good diet and nutrition can help prevent most health problems. Research shows that fruits and vegetables and a diet rich in whole grains and low in saturated fats can help protect the body from heart disease and high blood pressure and a diet high in saturated and trans fats without enough fruits and vegetables can create issues that can ultimately manifest as disease. Walnuts, flaxseed, soybeans, avocados and olive oil high in Omega 3 can help reduce inflammation. Salmon is high in omega 3 fatty acids and can help lower the risk of heart disease.

Fish such as herring, salmon and mackerel could cut the risk of prostate cancer according to researchers of the University of California, in San Francisco. Eating foods high in quercetin such as apples and onions can fight cancer and can act as an anti-inflammatory and has antioxidant properties.   Research has found that cruciferous vegetables, such as broccoli, cauliflower and kale, are particularly helpful in protecting against cancer.

Want to ward off wrinkles and slow the signs of aging in your diet?  Resveratrol, found in red wine and the skin of grapes, may have wrinkle reducing properties. Olive oil aids in preventing further skin aging as well as eating a healthy diet of fruits, vegetables, nuts, multigrain bread and legumes.   Sunflower seeds can stave off grays caused by melanin production resulting in a copper deficiency.   Crabs, oysters, cashews and almonds are high in copper.   Blueberries are good for the memory. Water is very important to hydrate your skin.

How do you get started on healthy eating?

Healthy eating starts with adding more fresh fruits, vegetables, and whole grains to your diet and avoiding foods that have a lot of fat, salt, and sugar. Learn about balance, variety, and moderation.  Don't try to change everything at once.  Set a short term goal, like having a piece of fruit and a vegetable each day. Continue to add to the goal. 

 Learn basic facts about what kinds of foods are best for you by reading labels and avoiding unhealthy choice. A "low-fat" cookie may have less fat, but it may have as much sugar and as many calories as a regular cookie. Foods that read natural may still contain preservatives, and the meats may contain antibiotics or hormones that are harmful to your body.

If you are overweight, how do you pick the right diet for you?

Two-thirds of Americans are either overweight or obese, and childhood obesity has tripled in the past three decades.  

Healthy eating is not a diet.  It means making changes you can live with and enjoy for the rest of your life. Normally diets are temporary sacrificing all the foods you love and you may be hungry and think about food all the time. After you stop dieting, you also may tend to overeat again.

Recognize the barriers to successfully losing weight.  Emotional eating because you are sad, depressed, stressed or lonely or grabbing a quick fast food because you are busy, can sabotage your ability to reach your weight loss goal.  You may eat too much or too often.   Listen to your body. Eat when you're hungry. Stop when you feel satisfied.  Ask yourself  if you feel ready to begin taking steps toward your goal. Any healthy change—no matter how small—is a good start.

Where can you get support? 

Having support from others can help with continuing the goals. The more support you have, the easier it will be to make changes. The Gene Smart Diet has added this component of support to its 7 week program and it is a major factor in the success of losing weight.