How To Eat Healthy Food Every Day

Vegetable bins in fridge

You’ve probably been told since you were a kid that eating healthy is important. That means keeping a diet that’s rich in fruits and vegetables, whole grains, lean meat and low-fat dairy.

A healthy diet might look different from what you think, though. It’s not settling on a rotation of meals and snacks you like and then eating those day in, day out. Instead, it’s keeping a wide variety of nutrient-packed foods in your cooking rotation.

“Focus on food groups that are packed with nutrition, such as beans or vegetables,” says dietitian Julia Zumpano, RD, LD. “Variety is key. For instance, don’t limit yourself to eating the same few veggies; instead, challenge yourself to choose a different vegetable every day. You don’t want to eat the same specific foods every day.”

You might wonder why eating a variety of healthy foods is important. After all, if something is healthy, isn’t it fine to eat it every day?

While that can certainly be true — for example, a nutrient-packed fruit like blueberries is fine for a daily snack — there are very good reasons for mixing things up.

For example, Zumpano notes that eating the same exact things on a daily basis means you’re likely missing out on important vitamins and minerals.

“You get more nutrients from eating a variety of foods,” she says, and notes that a good rule of thumb is trying to eat a food of “each color of the rainbow. These tend to have similar nutrient properties.” For example, foods rich in vitamin C are yellow, orange and red.

Changing up your diet can also help you stick to eating healthy. “Who wants to eat the same foods every day? That’s so boring, right?” Zumpano says. “And when you’re bored, that’s when your diet goes by the wayside.”


Healthy foods list

To follow a balanced diet, you want to eat a variety of foods from the following groups on a regular basis. As an added bonus, these foods are also part of a heart-healthy diet.


Your parents were right: Eating your veggies is key to a healthy diet. In fact, you can’t really go wrong piling on the plants at every meal.

Leafy green vegetables

Leafy green vegetables are an especially healthy choice. Spinach, for example, gives you vitamins K and A, folate, magnesium, iron and fiber.

“I keep a large container of organic spinach, arugula, mixed baby greens or spring mix in my fridge at all times to add to soups, salads, rice, pasta, smoothies and protein shakes,” Zumpano notes.

However, don’t be like “Popeye” and munch on spinach 24-7. Mix things up. “You’re completely restricting yourself by just eating spinach every day,” Zumpano cautions. “What about all the other green vegetables? I also stock my freezer with frozen chopped kale or greens to use in a pinch.”


Fruits are also an anchor of a healthy diet. But not all fruits are created equally. For example, mangoes are high in sugar, so you should share a mango or limit to half a mango.


Berries are an excellent choice for a meal or a snack. “Berries are low in sugar, compared to other fruits, and quite versatile,” Zumpano says. They’re rich in antioxidants — as noted, blueberries especially — as well as vitamins and minerals. Blackberries, meanwhile, are full of vitamin C, folate, manganese, potassium and fiber. Add berries to cooked grains and dry whole-grain cereal, yogurt, smoothies and salads.


Protein is crucial to building strong muscles and bones, among other things. Not all kinds of protein give you the same health benefits, though.

For example, animal protein contains higher amounts of cholesterol and saturated fat — both of which can lead to an increased risk of developing heart disease.

Plant-based proteins, in contrast, give you nutritious benefits without many of the downsides.


Soybeans such as edamame are a great way to get protein. The tiny green bean is a good source of vitamin C, iron, potassium and fiber. You can eat edamame pureed into a dip or in its raw form.


Legumes are a plant, or the seed of a plant. Legumes include dried beans and lentils. Peanuts are also technically legumes because of their shell. However, from a nutrition standpoint we categorize peanuts as a nuts due to its higher fat content.

The legume known as chickpeas is what’s known as a complete protein — it contains all nine essential amino acids — and is also a great source of fiber.

Dried beans and lentils are another great legume option to pack on the protein. An easy meat substitute when cooked — try them mashed into a burger or simmered in chili — they contain B vitamins, folate, soluble fiber, and a variety of vitamins and minerals.


Starches, or carbohydrates, provide energy that keeps your body going. Eating the right kind of carbs is important, however.

Sweet potatoes

Sweet potatoes and regular potatoes have comparable nutritional value. However, sweet potatoes are full of beta carotene, calcium and vitamin A, and are surprisingly lower in carbs and calories.


Quinoa is a seed from a plant that has the properties — and health benefits — of whole grain. Not only is it a complete protein and full of fiber, but it’s a good source of zinc and phosphorus. Try quinoa as a meatless meal or side, with veggies mixed in for an added boost.

Fats and oils

Fat is a necessary component of a healthy diet. As with protein, however, the kind of fat you consume matters. Consuming too much saturated fat, for example, is known to be a risk factor for developing heart disease and diabetes.

Omega-3 fats

Omega-3s are unsaturated fats that are crucial for heart, brain and eye health. Fish, such as salmon and tuna, are full of this healthy fat, although experts warn to be careful not to overdo it on the seafood. Certain kinds of fish are high in mercury, which is unsafe for children and people who are pregnant and breastfeeding. Zumpano recommends having 4 ounces of omega-3 fatty fish twice a week.


Squirrels have it right — nuts make a great snack. Walnuts, for example, are rich in plant-based omega-3 fatty acids, as well as copper, protein and fiber.


Seeds aren’t just for the birds. Chia seeds and flax seeds are both great sources of the plant form of omega-3, which is called alpha-linolenic acid (ALA). These seeds make a tasty addition to salads and smoothies. Add 2 tablespoons of ground flaxseed daily to cooked oatmeal, yogurt and smoothies.


Not all cooking oils are good for you. In fact, many are super high in unhealthy fats. Extra virgin olive oil is an excellent choice for dressings or low-heat cooking. Avocado oil, however, can be great for stir-fries and other higher-heat cooking.

Eating healthy doesn’t have to be boring. Putting together a robust rotation of meals, with a variety of healthy ingredients, can lead to beautiful breakfasts and delicious dinners alike.


The #1 Cause of Diabetes, According to Science

Young woman measures blood sugar level.


Chances are, you know someone with diabetes, that not-so-sweet disease most associated with sugar. Maybe it’s your sister, aunt or best friend. Or perhaps you have it. If so, you’re in good company—Halle Berry, Tom Hanks and Nick Jonas are among the celebrities that also struggle with diabetes, along with more than 100 million Americans who live with diabetes or prediabetes, according to the Centers for Disease Control and Prevention.

In fact, it’s one of the most common conditions in the United States, and the numbers are growing. Diabetes has become the 7th largest cause of death in the United States. And the 10 states with the highest rates of type 2 diabetes are in the South. It’s not surprising then that the South has its own moniker for the disease: “the sugar.”

So you probably think the cause of diabetes is pretty self-evident, right? It’s the sugar! Think again. This sweet science report reveals the actual #1 cause.



What is Diabetes, Anyway?


Patient's blood sugar control, diabetic measurement

Before we get into the cause, we have to define what diabetes is.

Diabetes occurs when your blood glucose—or blood sugar—is too high. Blood glucose is the body’s primary source of energy and is derived from the food you eat. Enter insulin: a hormone made by your pancreas. Endocrine Web shares that “insulin is often described as a key, which unlocks the cell to allow sugar to enter the cell and be used for energy.” But sometimes your body doesn’t make enough insulin—or any at all—or just doesn’t utilize insulin well.

What happens then is that glucose stays in your blood, and doesn’t reach your cells—causing glucose to build up in the blood, spiking your blood sugar levels. Having too much glucose in your blood can cause some pretty significant health problems.

There are several types of diabetes: type 1, type 2, gestational, and for those on the cusp, prediabetes. While each is distinct, they all share the same underlying issues with blood sugar. Type 1 and type 2 diabetes are chronic conditions. Prediabetes is a precursor to chronic diabetes, and gestational diabetes often resolves on its own after the baby is born.



And What Happens if You Have It?



So what can happen if your body is not able to properly use glucose to produce energy? The two main types of diabetes—type 1 and type 2—have similar tell-tale warning signs, though with type 1, onset of symptoms may be faster, showing up in a matter of days or weeks, and tend to be more severe. According to the American Diabetes Association, you might experience frequent urination, a sign that your kidneys are trying to expel excess sugar in your blood.

Extreme thirst almost always accompanies frequent urination because your body becomes dehydrated from all the peeing. In the same vein, lack of fluid in your body can give you dry mouth and itchy skin. You might also feel increased hunger or have unexpected weight loss due to your body’s inability to get sufficient energy from the food you’re eating.

High blood sugar levels, over time, can impact blood flow and cause nerve damage, which makes healing difficult–slow-healing cuts or sores are another diabetes warning sign. Last, but certainly not least: frequent yeast infections for both men and women is another hallmark symptom of diabetes due to yeast feasting on excess sugar in the blood.



How Do I Know I Have It?


Doctor and senior woman wearing facemasks

Symptoms vary from person to person, and also by how much your blood sugar is elevated. According to the NIH, type 1 diabetes symptoms can start quickly, sometimes over just a few weeks. With type 2 diabetes, symptoms often develop more slowly, over several years, and for some may be so mild that they’re not noticeable. In fact, many people with type 2 diabetes actually have no symptoms, and only find out they have the disease when they develop diabetes-related health problems like increased thirst and urination or heart trouble.

It’s key to pay attention to what’s happening in your body—if something feels off, don’t ignore it: go see your doctor and get checked out.



Here are the Top Contributing Factors—Broken Out by Diabetes Type:


Male feet on glass scales, men's diet, body weight, close up, man stepping up on scales

Type 1 diabetes can occur at any age, in people of all races, shapes, and sizes–and accounts for 10% of all cases of diabetes according to the NIH. It occurs most frequently in people of European descent. This type of diabetes occurs when your immune system attacks and destroys the insulin-producing beta cells of the pancreas. Researchers do not know exactly what causes type 1 diabetes—but believe that a combination of genetic and environmental factors, like certain common childhood viruses, may trigger the disease.

Type 2 diabetes is the most common form of diabetes, affecting between 90 to 95% of people with the condition according to the CDC. It is often preceded by a period of prediabetes, when there is a greater opportunity to halt the progression of the disease. Both lifestyle factors and genes play into the development of type 2. Family history of the condition? You are more likely to develop diabetes as well. Physically inactive (we’re talking to you desk jockeys)—overweight or obese? These are also major risk factors for developing type 2 diabetes.

Gestational diabetes is a form of the disease that develops during pregnancy and is brought on by hormonal changes, as well as genetic and lifestyle factors. Hormones made by the placenta contribute to insulin resistance in the later trimesters—this happens to all women, but some can’t produce enough extra insulin to compensate and develop gestational diabetes. Being overweight or obese raises the risk of this condition.



So Tell Me, What’s the #1 Cause???


Portrait of asian woman doctor wear protection face mask showing a patient some information on digital tablet clip board, patient listen to specialist doctor in clinic office

So what is the #1 cause of diabetes? As we said: it’s not sugar. High blood sugar is a symptom—not the cause—of diabetes. The #1 cause of diabetes is your body’s inability to respond normally to insulin.



How to Prevent It



The road to diabetes is paved by many contributing factors, some out of your control, but many within. In terms of the most common form of diabetes, type 2, there’s a lot you can do to prevent the disease.

Move your body. A sedentary lifestyle is now seen as a significant health risk. Walk. Dance. Do something you enjoy, just make sure you move.

Eat well. You’ve heard it before, you’ll hear it again: you are what you eat. A carb-heavy diet is more likely to spike your blood sugar, so go easy on the bread, pasta, beer, rice, and potatoes. A rule of thumb from our friends at Eat This, Not That! (and the American Heart Association): Eat your colors. Orange (carrots, bell peppers). Red (strawberries, raspberries). Green (all the greens from broccoli to kale to peas). Blue (blueberries, blackberries).

Keep your weight in normal range. If you are struggling with losing weight, see your doctor and ask for a referral to a nutritionist. Together, you can come up with a plan that you can live happily with.



What to Do When You Notice Symptoms

Health visitor and a senior man during home visit

If you notice symptoms like frequent urination and immense thirst together, or have cuts that are slow to heal, talk to your healthcare provider. If you catch diabetes in the prediabetes stage, a smart regimen of regular exercise and a healthy (often low-carb) diet can actually prevent you from developing the disease!

6 Ways to Flu-Proof Your Home

1. Cover coughs and sneezes

Cover coughs

Flu germs are believed to spread through droplets from the mouth and nose. Use a tissue to cover your mouth and nose when you cough or sneeze. Make sure to throw the tissue away immediately and wash your hands straight away. If there’s no tissue handy, cough or sneeze into the crook of your elbow.

It can be tough to get kids to practice these habits as well. The Boston Children’s Museum recommends a cute way to turn this into a game for kids: Turn a sock into a “Germ Eating Monster” by cutting off the rounded toe part of the sock and decorating the tube that’s left. Slide the decorated tube onto their arm and have them “feed” the germ-loving monster by coughing into its face.

2. Avoid touching your eyes, nose, and mouth

No touching

According to the CDC, flu germs can live for two to eight hours on hard surfaces. That’s why it’s so easy to pick up flu germs without knowing it. You can get infected if you touch an infected doorknob or light switch and then rub your eyes or bite your nails. Learning to keep your hands away from your face can be tough, especially for children. Remind them often, as well as yourself.

3. Wash your hands often

Wash hands

All hand washing is not equal. For it to be effective, make sure you and your family follow these steps:

  1. Run warm water over your hands.
  2. Add soap.
  3. Scrub for at least 20 seconds.
  4. Rinse and dry.

You can stock up on alcohol-based hand sanitizers for areas where sinks aren’t available or when you’re out and about. Store them out of the reach of young children and ensure children have adult supervision when using them. Make sure your hand sanitizers are at least 60 percent alcohol, and remember that they’re not a replacement for washing your hands with soap and warm water — they don’t tackle all germs, and don’t work on visibly dirty hands.

You’ll need to remind kids to wash up:

  • each time they use the bathroom
  • before they eat
  • after they come home from school or a play date

You can print out hand washing reminders to put up by your sinks as visual reminders for children (and forgetful adults). It can also help to set up a hand sanitizer station by your door, as a first line of defense against outside germs.

4. Limit contact with family members who are ill

Keep your distance

If someone in your family does get the flu, take these steps to prevent the flu from spreading:

  • Keep the sick person at home.
  • Limit close contact between the sick person and other family members as much as you can while they’re contagious. In general, this is up to a week after they show symptoms.
  • Change sleeping arrangements, if possible.

You should also avoid sharing the following items from the sick person:

  • washcloths
  • towels
  • dishes
  • toys
  • utensils

5. Clean your home


Flu germs and viruses love to lurk on items you touch every day. Here are some hot spots for germs:

  • kitchen sponges
  • dishcloths
  • cutting boards
  • home desks
  • floors
  • sinks
  • toilets

Clean and disinfect these hot spots regularly. You can microwave your kitchen sponge for one minute on a high setting to zap germs. Better yet, throw it out.

If someone in your household has the flu, take special care when washing their things. Wash dishes and silverware thoroughly by hand or in the dishwasher. You don’t have to do a sick person’s laundry separately, but try to avoid scooping up an armload of items and holding them close before washing them. Use laundry soap and dry on a hot setting. Always wash your hands immediately after handling dirty laundry.

6. Practice healthy habits

Healthy habits

Don’t forget the power of a healthy lifestyle to fight off sickness. The following tips can go far in keeping your immune system healthy and your family well this flu season.

  • Get plenty of sleep.
  • Eat well, with lots of vegetables and fruits.
  • Drink lots of fluids.
  • Exercise regularly.
  • Manage your stress.

The takeaway

Healthy personal hygiene habits and frequent housecleaning go a long way to help keep the flu away. If someone in your household does get the flu, keep the person at home, disinfect and clean your home well, and limit close contact with that person whenever possible.

Diabetes: The rice you eat is worse than sugary drinks

The health authorities have identified one of their top concerns as they wage war on diabetes: white rice. It is even more potent than sweet soda drinks in causing the disease.

Sharing his battle plan to reduce the risk of diabetes, Health Promotion Board chief executive Zee Yoong Kang said that obesity and sugary drinks are the major causes of the condition in the West.

But Asians are more predisposed to diabetes than Caucasians, so people do not have to be obese to be at risk. Starchy white rice can overload their bodies with blood sugar and heighten their risk of diabetes.

Mr Zee is armed with data. A meta- analysis of four major studies, involving more than 350,000 people followed for four to 20 years, by the Harvard School of Public Health – published in the British Medical Journal – threw up some sobering findings.

One, it showed each plate of white rice eaten in a day – on a regular basis – raises the risk of diabetes by 11 percent in the overall population.

Two, it showed that while Asians, like the Chinese, had four servings a day of cooked rice, Americans and Australians ate just five a week.

But Mr Zee does not plan to ask Singaporeans to stop eating rice, a popular feature of meals here. What he would like is to see more people turn to healthier varieties.

Long grain white rice is also better than short grain when it comes to how it spikes blood sugar – a rise in sugar levels causes the pancreas to produce more insulin, and frequent spikes can lead to diabetes.

He would also like people to try adding 20 percent of brown rice to their white rice. This amount is enough to reduce the risk of diabetes by 16 percent.”There is no need to fully replace what they now eat. Just increase the quantity of whole grain and brown rice.”

Health Minister Gan Kim Yong said last month that this disease is already costing the country more than $1 billion a year. Diabetes is a major cause of blindness, kidney failure, and amputations in Singapore.

Dr Stanley Liew, a diabetes expert at Raffles Hospital, advised people to eat less rice. He added that most junk food and sodas are just as bad and should be discouraged.

Why Socks Help You Sleep Better?

colorful socks under cover
Studies have shown that wearing socks to bed can help you fall asleep faster!

If you’re one of those people who has trouble falling asleep, listen up. You might fall asleep 15 minutes earlier and wake up far less during the night if you put on a pair of socks at bedtime.

To understand why, you first need to grasp the relationship between core body temperature and sleep. During daylight hours, the human body hums along at an average temperature of 98.6 degrees Fahrenheit (37 degrees Celsius). But at night, your core body temperature dips as much as 2 degrees Fahrenheit (1.2 degrees Celsius) over the course of six or seven hours of sleep.

This gradual decrease in core body temperature, it turns out, is a key part of the complicated neurobiological dance of falling asleep and staying asleep. And the faster you can lower the core body temperature, the faster you will fall asleep.

One of the ways that your body regulates its temperature is through blood vessels in your skin. If the brain decides the body is too hot, it will dilate (widen) blood vessels (vasodilation), redistributing warmer blood from the body’s core through the rest of the body to cool it down. If the body is too cold, the brain signals the opposite reaction, restricting the flow of blood to the surface (vasoconstriction).

This is where your feet come in. The palms of your hands and soles of your feet are the body’s most efficient heat exchangers, since they are hairless and less insulated than other skin surfaces. Researchers have shown that warming the feet before going to sleep using a warm foot bath or by wearing socks promotes vasodilation, which in turn lowers the body’s core temperature faster than going to sleep with cold, bare feet.

It turns out that the temperature difference between the surface skin of your extremities and your abdomen (known by sleep geeks as the distal-proximal skin temperature gradient or DPG) is the strongest indicator of your likelihood of falling asleep faster. Stronger even than hypnosis or popping a melatonin supplement before bed.

But there’s more! Scientists hypothesize that socked feet have a neurological effect as well. The brain’s “thermostat” is located in a region called the preoptic/anterior hypothalamus (PO/AH). Inside the PO/AH is a type of neuron called a warm-sensitive neuron (WSN) that increases its firing rate when there’s a temperature difference between the body’s core and extremities like the feet.

It’s a bit of a chicken and the egg situation, but research has shown that WSN firing rates go way up on the onset of slow wave or “deep” sleep and gradually decrease prior to waking up. So WSNs may play a role in generating the sensation of sleepiness that helps us fall asleep and stay asleep. And if that’s the case, warming up the feet before bedtime gives WSNs an extra boost.

In a small study, Korean researchers found that wearing a pair of special “sleeping socks” — which are apparently a thing in South Korea — not only sped up the onset of sleep, but increased overall sleep time by an average of 30 minutes and cut nighttime waking episodes in half.

If you’re worried about becoming too warm while wearing socks in bed, look for ones made of natural breathable fibers.

22 High-Fiber Foods You Should Eat

Fiber is incredibly important.

It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits (12).

Certain types of fiber may also promote weight loss, lower blood sugar levels and fight constipation (345).

The recommended daily intake is 25 grams for women and 38 grams for men (6).

However, most people are only eating around half of that, or 15–17 grams of fiber per day (7).

Fortunately, increasing your fiber intake is relatively easy — simply integrate foods into your diet that have a high percentage (%) of fiber per weight.

Here are 22 high-fiber foods that are both healthy and satisfying.

High Fiber Foods

1. Pears (3.1%)

The pear is a popular type of fruit that is both tasty and nutritious. It’s one of the best fruit sources of fiber.

Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (8).

2. Strawberries (2%)

Strawberries are incredibly delicious. Plus, they’re a much healthier option than any junk food.

Interestingly, they’re also among the most nutrient-dense fruits you can eat — loaded with vitamin C, manganese and various powerful antioxidants.

Fiber content: 3 grams in one cup, or 2 grams per 100 grams. This is very high given their low calorie content (9).

3. Avocado (6.7%)

The avocado is different from most fruits. Instead of being high in carbs, it’s loaded with healthy fats.

Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have numerous health benefits.

Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams (10).

4. Apples (2.4%)

Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.

Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams (11).

5. Raspberries (6.5%)

Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.

Fiber content: One cup contains 8 grams of fiber, or 6.5 grams per 100 grams (12).

6. Bananas (2.6%)

Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.

A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.

Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (13).

Other High-Fiber Fruits

Blueberries (2.4%) and blackberries (5.3%).

7. Carrots (2.8%)

The carrot is a root vegetable that is tasty, crunchy and highly nutritious.

It’s high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in your body.

Fiber content: 3.6 grams in one cup, or 2.8 grams per 100 grams. This is very high given their low calorie content (14).

8. Beets (2.8%)

The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium.

Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance (15).

Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (16).

9. Broccoli (2.6%)

Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet.

It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contains antioxidants and potent cancer-fighting nutrients.

Broccoli is also relatively high in protein, compared to most vegetables.

Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (17).

10. Artichoke (8.6%)

The artichoke doesn’t make headlines very often. However, this vegetable is high in many nutrients and one of the world’s best sources of fiber.

Fiber content: 10.3 grams in one artichoke, or 8.6 grams per 100 grams (18).

11. Brussels Sprouts (2.6%)

The Brussels sprout is a type of cruciferous vegetable that is related to broccoli.

They’re very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.

Fiber content: 4 grams per cup, or 2.6 grams per 100 grams (19).

Other High-Fiber Vegetables

Almost all vegetables contain significant amounts of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).

12. Lentils (7.9%)

Lentils are very cheap and among the most nutritious foods on earth. They’re very high in protein and loaded with many important nutrients.

Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (20).

13. Kidney Beans (6.4%)

Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-based protein and various different nutrients.

Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (21).

14. Split Peas (8.3%)

Split peas are made from the dried, split and peeled seeds of peas.

Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams (22).

15. Chickpeas (7.6%)

The chickpea is another type of legume that’s loaded with nutrients, including minerals and protein.

Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (23).

Other High-Fiber Legumes

Most legumes are high in protein, fiber and various nutrients. When properly prepared, they’re among the world’s cheapest sources of quality nutrition.

Other high-fiber legumes include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).

16. Quinoa (2.8%)

Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people in the last few years.

It’s loaded with many nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants, to name a few.

Fiber content: 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams (24).

17. Oats (10.6%)

Oats are among the healthiest grain foods on the planet. They’re very high in vitamins, minerals and antioxidants.

They contain a powerful soluble fiber called oat beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels (2526).

Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams (27).

18. Popcorn (14.5%)

If your goal is to increase your fiber intake, popcorn may be the best snack you can eat.

Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, then the fiber-calorie ratio will be reduced significantly.

Fiber content: 1.2 grams per cup of air-popped popcorn, or 14.5 grams per 100 grams (28).

Other High-Fiber Grains

Nearly all whole grains are high in fiber.

19. Almonds (12.5%)


Almonds are a popular type of tree nut.

They’re very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.

Fiber content: 3.4 grams per ounce, or 12.5 grams per 100 grams (29).

20. Chia Seeds (34.4%)

Chia seeds are tiny black seeds that are immensely popular in the natural health community.

They’re highly nutritious, containing high amounts of magnesium, phosphorus and calcium.

Chia seeds may also be the single best source of fiber on the planet.

Fiber content: 10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams (30).

Other High-Fiber Nuts and Seeds

Most nuts and seeds contain significant amounts of fiber. Examples include coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).

21. Sweet Potatoes (2.5%)

The sweet potato is a popular tuber that is very filling and has a delicious sweet flavor. It’s very high in beta-carotene, B vitamins and various minerals.

Fiber content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber, or 2.5 grams per 100 grams (31).

22. Dark Chocolate (10.9%)

Dark chocolate is arguably one of the world’s most delicious foods.

It’s also surprisingly high in nutrients and one of the most antioxidant-rich and nutrient-dense foods on the planet.

Just make sure to choose dark chocolate that has a cocoa content of 70–95% or higher and avoid products loaded with added sugar.

Fiber content: 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams (32).

The Bottom Line

Fiber is an important nutrient that may promote weight loss, lower blood sugar levels and fight constipation.

Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams for men.

Try adding some of the foods from the above list to your diet to easily increase your fiber intake.

Eggs and Cholesterol — How Many Eggs Can You Safely Eat?

Eggs are among the most nutritious foods on the planet.

In fact, a whole egg contains all the nutrients needed to turn a single cell into an entire chicken.

However, eggs have gotten a bad reputation because the yolks are high in cholesterol.

But cholesterol isn’t that simple. The more of it you eat, the less your body produces.

For this reason, eating a few eggs won’t cause a high rise in cholesterol levels.

This article explains this process and discusses how many eggs you can safely eat per day.

How Many Eggs Should You Eat?

How Your Body Regulates Cholesterol Levels

Cholesterol is often viewed as negative.

This is because some studies have linked high levels of cholesterol with heart disease and early death. However, the evidence is mixed (12).

The truth is that cholesterol plays a very important function in your body. It’s a structural molecule that is essential to every cell membrane.

It is also used to make steroid hormones like testosterone, estrogen and cortisol.

Given how important cholesterol is, your body has evolved elaborate ways to ensure that it always has enough available.

Because getting cholesterol from the diet isn’t always an option, your liver produces enough to meet your body’s needs.

But when you eat a lot of cholesterol-rich foods, your liver starts producing less to keep cholesterol levels from becoming excessively high (34).

Therefore, the total amount of cholesterol in your body changes only very little, if at all. What changes is its source — your diet or your liver (56).

Nevertheless, you should still avoid eating excessive amounts of cholesterol if your blood levels are raised. A high intake may cause a moderate increase in blood cholesterol levels (789).

SUMMARYYour liver produces large amounts of cholesterol. When you eat cholesterol-rich foods such as eggs, your liver compensates by producing less.

What Happens When People Eat Several Whole Eggs per Day?

For many decades, people have been advised to limit their consumption of eggs — or at least of egg yolks.

A single medium-sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake (RDI). In contrast, the white is mostly protein and low in cholesterol (10).

Common recommendations include a maximum of 2–6 yolks per week. However, scientific support for this limitation is lacking (11).

A few studies have examined the effects of eggs on cholesterol levels.

These studies divided people into two groups — one group ate 1–3 whole eggs per day while the other ate something else, such as egg substitutes.

These studies show that:

  • In almost all cases, “good” HDL cholesterol goes up (121314).
  • Total and “bad” LDL cholesterol levels usually remain unchanged but sometimes increase slightly (15161718).
  • Eating omega-3-enriched eggs can lower blood triglycerides, another important risk factor (1920).
  • Blood levels of carotenoid antioxidants like lutein and zeaxanthin increase significantly (212223).

It appears that the response to eating whole eggs depends on the individual.

In 70% of people, eggs had no effect on total or “bad” LDL cholesterol. However, in 30% of people — called hyper-responders — these markers do go up slightly (24).

Although eating a few eggs per day may raise blood cholesterol in some people, they change the “bad” LDL particles from small and dense to large (1225).

People who have predominantly large LDL particles have a lower risk of heart disease. So even if eggs cause mild increases in total and LDL cholesterol levels, it’s not a cause for concern (262728).

The science is clear that up to 3 whole eggs per day are perfectly safe for healthy people.

SUMMARYEggs consistently raise HDL (the “good”) cholesterol. For 70% of people, there is no increase in total or LDL cholesterol. Some people may experience a mild increase in a benign subtype of LDL.

Eggs and Heart Disease

Multiple studies have examined egg consumption and heart disease risk.

Many of these are observational studies in which large groups of people are followed for many years.

Researchers then use statistical methods to determine whether certain habits — like diet, smoking or exercise — are linked to either a decreased or increased risk of certain diseases.

These studies — some of which include hundreds of thousands of people — consistently show that people who eat whole eggs are no more likely to develop heart disease than those who don’t.

Some of the studies even show a reduced risk of stroke (293031).

However, this research suggests that people who have type 2 diabetes and eat a lot of eggs have an increased risk of heart disease (32).

One controlled study in people with type 2 diabetes found that eating two eggs per day, six days a week, for three months did not significantly affect blood lipid levels (33).

Health effects may also depend on the rest of your diet. On a low-carb diet — which is the best diet for people with diabetes — eggs lead to improvements in heart disease risk factors (3435).

SUMMARYMany observational studies show that people who eat eggs don’t have an increased risk of heart disease, but some studies show an increased risk for people with type 2 diabetes.

Eggs Have Several Other Health Benefits

Let’s not forget that eggs are about more than just cholesterol. They’re also loaded with nutrients and offer various other impressive benefits:

  • They’re high in lutein and zeaxanthin, antioxidants that reduce your risk of eye diseases like macular degeneration and cataracts (3637).
  • They’re very high in choline, a nutrient that plays an essential role in all cells (38).
  • They’re high in quality animal protein, the benefits of which include increased muscle mass and better bone health (3940).
  • Studies show that eggs increase feelings of fullness and help you lose weight (4142).

What’s more, eggs are tasty and incredibly easy to prepare.

The benefits of consuming eggs far outweigh the potential negatives.

SUMMARYEggs are among the most nutritious foods on the planet. They contain important brain nutrients and powerful antioxidants that protect your eyes.

How Much Is Too Much?

Unfortunately, no studies have fed people more than three eggs per day.

It is possible, though unlikely, that eating more than that could negatively impact your health. Consuming more than three is uncharted territory, scientifically speaking.

However, one case study included an 88-year-old man who consumed 25 eggs per day. He had normal cholesterol levels and was in very good health (43).

Of course, the way one individual responds to extreme egg consumption can’t be extrapolated to the whole population, but it’s interesting nonetheless.

It’s also important to keep in mind that not all eggs are the same. Most eggs at the supermarket come from factory-raised chickens fed grain-based feeds.

The healthiest eggs are omega-3-enriched eggs or eggs from hens that are raised on pasture. These eggs are much higher in omega-3s and important fat-soluble vitamins (4445).

Overall, eating eggs is perfectly safe, even if you’re eating up to 3 whole eggs per day.

Given their range of nutrients and powerful health benefits, quality eggs may be among the healthiest foods on the planet.

14 Best Foods to Increase Blood Flow and Circulation

Poor circulation is a common problem caused by a number of conditions.

Peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease are some of the many causes of poor circulation (12345).

Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet.

In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery.

Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow.

Here are the 14 best foods to optimize blood flow.

Foods That Increase Blood Flow

1. Cayenne Pepper

Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin.

Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels (6).

Vasodilators allow blood to flow more easily through your veins and arteries by relaxing the tiny muscles found in blood vessel walls.

Research indicates that ingesting cayenne pepper increases circulation, improves blood vessel strength and reduces plaque buildup in your arteries (7).

What’s more, these spicy peppers are frequently included in pain-relieving creams because they can encourage blood flow to the affected area (8).

2. Pomegranate

Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators.

Consuming pomegranate — as juice, raw fruit or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals.

A study in 19 active people, found that ingesting 1,000 mg of pomegranate extract 30 minutes before working out increased blood flow, blood vessel diameter and exercise performance (9).

Another study demonstrated that daily consumption of 17 ounces (500 ml) of pomegranate juice during or before weight training reduced soreness, muscle damage and inflammation in elite weightlifters (10).

3. Onions

Onions are an excellent source of flavonoid antioxidants, which benefit heart health.

This vegetable improves circulation by helping your arteries and veins widen when blood flow increases.

In a 30-day study in 23 men, taking 4.3 grams of onion extract daily significantly improved blood flow and artery dilation after meals (11).

Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries (12).

4. Cinnamon

Cinnamon is a warming spice that has many health benefits — including increased blood flow.

In animal studies, cinnamon improved blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart.

Rats fed 91 mg per pound (200 mg per kg) of body weight of cinnamon bark extract daily for eight weeks exhibited better heart performance and coronary artery blood flow after exhaustive exercise compared to rats in the control group (13).

Plus, research shows that cinnamon can effectively reduce blood pressure in humans by relaxing your blood vessels. This improves circulation and keeps your heart healthy (14).

In a study in 59 people with type 2 diabetes, 1,200 mg of cinnamon per day reduced systolic blood pressure (the top number of a reading) by an average of 3.4 mmHg after 12 weeks (15).

5. Garlic

Foods That Increase Blood Flow

Garlic is well known for its beneficial impact on circulation and heart health.

Studies suggest that garlic — specifically, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels.

In fact, diets high in garlic are associated with better flow-mediated vasodilation (FMD), an indicator of blood flow efficiency.

In a study in 42 people with coronary artery disease, those who consumed garlic powder tablets containing 1,200 mg of allicin twice daily for three months experienced a 50% improvement in blood flow through the upper arm artery compared to a placebo group (16).

6. Fatty Fish

Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.

These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow (17).

Omega-3 fats also help inhibit the clumping of platelets in your blood, a process that can lead to blood clot formation (18).

What’s more, fish oil supplements are linked to reduced high blood pressure and improved blood flow in skeletal muscle during and after exercise.

For example, in a study in 10 healthy men, high doses of fish oil — 4.2 grams daily for four weeks — significantly improved blood flow to the legs after exercise (19).

7. Beets

Many athletes supplement with beet juice or beet powder to help improve performance.

This is because beets are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue.

Beet juice supplements improve oxygen flow in muscle tissue, stimulate blood flow and increase nitric oxide levels — all of which can boost performance (20).

Aside from assisting athletes, beets improve blood flow in older adults with circulatory issues.

In a study in 12 older adults, those who drank 5 ounces (140 ml) of nitrate-rich beet juice per day experienced significant decreases in blood pressure, clotting time and blood vessel inflammation than those who consumed a placebo (21).

8. Turmeric

Increased blood flow is one of turmeric’s many health benefits.

In fact, both Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation (22).

Research suggests that a compound found in turmeric called curcumin helps increase nitric oxide production, reduce oxidative stress and decrease inflammation.

In a study in 39 people, taking 2,000 mg of curcumin daily for 12 weeks led to a 37% increase in forearm blood flow and a 36% increase in upper arm blood flow (23).

9. Leafy Greens

Leafy greens like spinach and collard greens are high in nitrates, which your body converts into nitric oxide, a potent vasodilator.

Eating nitrate-rich foods may help improve circulation by dilating blood vessels, allowing your blood to flow more easily.

In a 27-person study, those consuming high-nitrate (845 mg) spinach daily for seven days experienced significant improvements in blood pressure and blood flow compared to a control group (24).

What’s more, research has observed that people following a traditional Chinese diet high in nitrate-rich vegetables like Chinese cabbage have lower blood pressure and a significantly decreased risk of heart disease than those who consume a typical Western diet (25).

10. Citrus Fruits

Citrus fruits like oranges, lemons and grapefruit are packed with antioxidants, including flavonoids.

Consuming flavonoid-rich citrus fruits may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production (26).

In a study in 31 people, those who drank 17 ounces (500 ml) of blood orange juice per day for one week had significant improvements in artery dilation and large reductions in markers of inflammation such as IL-6 and CRP compared to a control group (27).

Additionally, regular consumption of citrus fruits, such as lemon and grapefruit, has been associated with reduced blood pressure and a decreased risk of stroke (2829).

11. Walnuts

Walnuts are loaded with beneficial compounds, such as l-arginine, alpha-lipoic acid (ALA) and vitamin E — which all stimulate the production of nitric oxide.

Eating walnuts may reduce blood pressure, improve blood vessel function and decrease inflammation, which may be particularly helpful for those with diabetes (30).

People with diabetes often have circulation issues and high blood pressure due to blood vessel damage caused by uncontrolled blood sugar levels (31).

In a study in 24 people with diabetes, those who ate 2 ounces (56 grams) of walnuts per day for eight weeks experienced significant improvements in blood flow compared to a control group (32).

12. Tomatoes

Tomatoes may help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure (33).

Research reveals that tomato extract works similarly to ACE-inhibiting drugs — opening up your blood vessels and improving blood flow.

Test-tube studies note that tomato extract can inhibit ACE, reduce inflammation and disrupt platelet aggregation, which can improve circulation (3435).

13. Berries

Foods That Increase Blood Flow Berries

Berries are especially healthy — they have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow.

Chronic inflammation can damage blood vessels and raise your blood pressure, which can cause circulatory issues.

Research shows that eating berries can lower blood pressure, heart rate, platelet aggregation and blood levels of inflammatory markers like IL-6 while also improving artery dilation (36).

14. Ginger

Ginger, a staple in traditional medicine in India and China for thousands of years, can likewise lower blood pressure and improve circulation (37).

In both human and animal studies, ginger has been shown to reduce high blood pressure, which negatively impacts blood flow (38).

In a study in 4,628 people, those who consumed the most ginger — 2–4 grams per day — had the lowest risk of developing high blood pressure (39).

Animal studies demonstrate that ginger works by inhibiting ACE (40).

Other Methods

While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact.

Here are some other lifestyle modifications that can optimize blood flow:

  • Quit smoking: Smoking is a risk factor for many chronic diseases — such as cancer — and can negatively impact circulation (41).
  • Increase physical activity: Exercise stimulates blood flow and helps improve vasodilation. Plus, regular exercise decreases your risk of heart disease (42).
  • Lose weight: Being overweight or obese negatively impacts blood flow and can lead to dangerous complications, such as plaque buildup in your arteries (43).
  • Follow a healthy diet: Instead of simply stocking up on particular foods, try switching to a diet rich in healthy, whole foods — such as vegetables, healthy fats and fiber-rich foods — which can improve circulatory health.
  • Stay hydrated: Proper hydration is critical to all aspects of health, including circulation. Dehydration can damage endothelial cells and promote inflammation in your body, restricting blood flow (44).
  • Reduce stress: Research proves that stress levels can significantly impact blood pressure. Manage your stress through yoga, meditation, gardening or spending time in nature (45).

SUMMARYFollowing a healthy diet, exercising, losing weight, quitting smoking, staying hydrated and reducing stress are natural ways to improve circulation.

The Bottom Line

There are many natural ways to improve circulation, including choosing foods that stimulate blood flow.

The antioxidants, nitrates, vitamins and other substances contained in the foods above can have a positive impact on your circulation.

What’s more, leading a healthy lifestyle by abstaining from smoking, staying active, maintaining a healthy weight and eating a well-rounded diet can boost blood flow and overall health.

Diabetes and Almonds: What You Need to Know


Almonds may be bite-sized, but these nuts pack a big nutritional punch. They’re an excellent source of several vitamins and minerals, including vitamin E and manganese. They’re also a good source of:

In fact, “almonds are actually one of the highest protein sources among tree nuts,” said Peggy O’Shea-Kochenbach, MBA, RDN, LDN, a dietitian and consultant in Boston.

Are almonds beneficial for people with diabetes?

Almonds, while nutritionally beneficial for most people, are especially good for people with diabetes.

“Research has shown that almonds may reduce the rise in glucose (blood sugar) and insulin levels after meals,” said O’Shea-Kochenbach.

In a 2011 study, researchers found that the consumption of 2 ounces of almonds was associated with lower levels of fasting insulin and fasting glucose. This amount consists of about 45 almonds.

The key in this study is that the participants reduced their caloric intake by enough to accommodate the addition of the almonds so that no extra calories were consumed.

2010 study found that eating almonds may help increase insulin sensitivity in people with prediabetes.

Almonds and magnesium

Almonds are high in magnesium. Experimental studies have suggested that dietary magnesium intake may reduce a person’s risk of developing type 2 diabetes.

In a 2012 study, researchers found that long-term high blood sugar levels may cause a loss of magnesium via urine. Because of this, people with diabetes may be at a greater risk for magnesium deficiency. Learn more about mineral deficiencies.

Almonds and your heart

Almonds may reduce your risk of heart disease. This is important for people with diabetes. According to the World Heart Federation, people with diabetes are at a higher risk of heart disease.

“Almonds are high in monounsaturated fat,” said O’Shea-Kochenbach, “which is the same type of fat we often hear associated with olive oil for its heart-health benefits.”

According to the United States Department of Agriculture (USDA), an ounce of almonds contains nearly 9 grams of monounsaturated fat.

Nuts are a high-calorie snack, but they don’t seem to contribute to increased weight gain when eaten in moderation. Not only do they contain healthy fats, but they also leave you feeling satisfied.

10 Food Rules For Success

We follow rules in areas of our lives where we are successful— and we need them around food and exercise, too, to stay fit, strong, and at our ideal weight.

“What can I eat?” This is a question I hear often. So many of us want someone else to tell us what foods we can and can’t eat. At first thought, that seems to make life so much easier. The problem is that human nature is such that when we are given rules from outside ourselves our instinct is to rebel. However, this does not mean that we can lose weight and get healthy without an eating plan; obviously, the opposite is true.


For PERMANENT change, you must follow rules. But to get the results you want, you must make your own rules, and these rules need to make sense for you. What foods are you going to eat and what foods aren’t you going to eat? You have rules in other areas of your life where you are successful—you need them around food and exercise, too.

In fact, the reason you struggle weight and/or health is not because there is something innately deficient in your life. It’s not because you are an out of control person, weak-willed, or had a more difficult childhood than everybody else (although, please give yourself compassion for all the challenges you have faced).

The great news is you have followed rules for success in other areas of your life, so you know how to do it! These are areas where you base your actions on the results you want—not on transient feelings.


If you want to understand how fit people stay that way, realize that they are simply doing what you do naturally in areas of your life where you are successful.

Does she have some super inner power that you don’t have? Of course, not!

You will learn to do the same once you tune into the reality that it’s not about dieting, it’s about following food and lifestyle rules that work for you, while reprogramming your subconscious.

Before you get too down on yourself and call yourself weak for living so long without following food rules, realize that this is most likely because following food rules wasn’t modeled to you. In the same way, people who break social rules do so because treating others with respect failed to be instilled in them as a pattern of behavior.


It’s never too late to create rules for yourself. The first step is believing that they are necessary. To do that, take a moment and think about what makes you successful in other areas of your life. Instead of seeing willpower as something that you don’t possess, take a moment to reflect on the amazing amount of strength and courage you have within. If you can’t see strength and courage inside yourself, take a moment to acknowledge the incredible hardship it is to carry around excess weight and still lead a productive life. Now, let’s turn your strong will into a tool that will allow you to be happy, healthy, and live at your ideal weight.

In every area of your life where you are getting the results you want, you have rules. Do you blurt out your every thought? Unlikely! You have rules about the way you treat people and about what you do and don’t say to others. You have rules about how you care for your children and pets, and you follow them—whether you feel like it or not.

Create rules with food that will lead you to be successful. Rules are not predicated on whether you feel like adhering to them in any given moment. Rules are rules because they lead to specific outcomes that are desirable.

Let’s take a look at some good examples of rules to pick from. Think about what makes sense for you and your lifestyle. Remember that, ultimately, you must make your own rules.

Rule #1: What foods do you eat?

“I eat clean food, from the earth, in as natural a state as possible, as unprocessed as possible. Example: If I am going to eat bread, it will only be made from whole wheat flour, water, and sea salt.” This rule alone would limit your bread intake due to convenience, and yet you wouldn’t be deprived because you could always go buy a loaf of natural wheat bread at a bakery and keep it in your freezer, having a small slice at a time if you feel that you need bread in your diet/eating regime. Or, “I can eliminate bread all together because I see it as a trigger food that puts fat on my body.”

Rule #2: Eat with Balance in Mind

“If I do eat a carb/starch like a whole grain cracker, I ONLY eat it with a protein food (chicken, fish, meat) and a vegetable so my blood sugar stays balanced. I never just sit and eat a box of crackers plain.”

Rule #3: Enjoy the Healthy Foods You Select

“I make sure to have protein and vegetables (fresh) with every meal, with only a small amount of complex carbs (like a whole grain or root vegetable) and healthy fat (such as extra virgin olive oil, or a little cheese or nuts) to make the food taste good.” The key is to enjoy everything that you do eat so you don’t feel deprived or like you are dieting; however, have only JUST enough “fattening food” to make it taste good.

Rule #4: Stick with the Basics

“I continuously eat a group of foods that are healthy and appeal to my tastes.” Studies show that the less variety in your food choices, the more likely you are to be at your ideal weight. Know what foods you do and don’t eat and stick to the plan (without ever thinking that you are on a diet).

Rule #5: Get Rid of Trigger Foods

“I eliminate the foods that are triggers for me. I know they are triggers because when I eat them, I eat too much in general, or I crave more of that specific food.” Get rid of trigger foods and leave the area when they are being served if possible, especially in the early stages of your weight loss/healthy eating quest.

Rule #6: Don’t Let Yourself Get TOO Hungry

Eat healthy treats that aren’t trigger foods when you are physically hungry. You may enjoy almond butter, cheese, avocado with healthy crackers, or other “treats” that don’t create fuel the compulsion to consume too much food. This is what “everything in moderation” means.

The more balanced and healthy you are, the easier it is to have small amounts of healthy treats without reaching a “tipping point”— that place where you are overeating or binge eating.

Rule #7: Don’t Starve Yourself

Eat only when you are physically hungry and eat just enough to satisfy your physical hunger. Make sure that you aren’t too hungry because when your blood sugar dips, you often can’t think straight enough to make healthy choices.

Rule #8: Plan Ahead

Make sure you have plenty of healthy food available at all times. I never leave the house without a healthy snack in my bag. If you go to a restaurant, plan what you are going to order ahead of time. If you’ll be on the go all day, pack enough food with you so you won’t find yourself starving with no good food choices to make. A new mother doesn’t leave the house without a diaper bag. You need to treat yourself like a baby who needs your care.

Rule #9: Honor Your Emotions

Let yourself feel your feelings, but don’t let them dictate your behavior. Express them, if that is the wise thing to do, or write them down. Burn them off by taking a walk or going for a swim. NEVER eat just because you are feeling a certain way. Let your emotions pass like the weather.

Rule #10: Stay Focused on Your Goal

Have a plan to eat healthy and move your body every day. Not because you have to but because you want to! If ever you feel weak, just think of the alternative to healthy living and know that it’s not an option for you. See and feel yourself as if you’ve already achieved your ideal weight. Practice meditation or self-hypnosis every day and imagine yourself healthy and strong.