For our brains & bodies to function, we need to eat foods from ALL 3 mail food groups - carbohydrates, protein, and fat.  It's key to eat the right balance of these foods.  I emphasize here - BALANCE! Just like fitness training...there is a gray area, it is not just BLACK or WHITE, GOOD or BAD. Those absolutes are just the type of thinking that get us in trouble with our health, wellness and fitness and emotional attitude.  Here are some tips to help you out:
Enjoy in moderation - (moderation is key!) 

protein that is low in negative fats - this includes lean well-sourced grass-fed meats, poultry, seafood
complex carbohydrates high in fiber - eat organic whole grains, fruits, veggies, with an emphasis on leafy greens
Legumes, such as beans and lentils - a mix of complex carbs & protein, these are also high-fiber.  They pack a nutrient rich punch without the fat of meat.  
Fats with the proper balance of omega-3,6 & 9 fatty acids and NO trans fats - the good ones are olive oil, coconut oil, fish oil & nuts & seeds and their natural oils.

Reduce or Limit -
Simple carbohydrates - these contain high starch and/or sugar & are low in fiber.  Found in breads, pastas, rice, potatoes and sweets
Dairy - full fat dairy products (try to aim for low fat to fat free, but watch out for the sugar labels, go organic if you can!) milk, cheese, yogurt, are all excellent sources of protein, but again, watch out for the sugar levels, some greek yogurts and plain yogurts are the lowest in sugars.

In general, make sure all meals contain a  BALANCE of protein, healthy fat, and complex carbs (those high in fiber) The fiber that is natural to fruits, veggies and whole grains is non-soluable & not only slows down the absorption rate of food, thus moderating the release of glucose into the blood, but also fills you up! Fruits and veggies cleanse the body of toxins...especially when one takes anti-biotics or long term medications. They keep our metabolism working properly, & move the food along with ease.  As most registered dieticians will tell you, fiber is one of the simplest ways to ensure that your body stays clean and light. Here is the templete of the most healthy proportions of the 3 macronutrients:

30% fat
30% protein
40% carbohydrate: 20% leafy greens, 20% whole grains and fruit

As you get more familiar with these categories, you will find it easier to make healthier food choices.  Here's to your health!!!!

Four months after your vague New Years Resolution to lose weight, so where are you right about now? By now, according to the stats - more than 60% of us have already bailed and given up on our goals.  Don't be a statistic! Overhaul your original goal and make it SMART : specific, measurable, attainable, realistic and timely.  Success strategy: Get specific.  Here is how a new SMART goal would be: "I will lose 10 pounds(or whatever your number is)  by summer by eating clean for all my meals, doing my strength training 2x a week and cardio training monday through friday regularly, and aiming to lose a pound a week before my vacation to Hawaii". This gives you a much better road map to follow and smaller, daily goals to reach in order to achieve your ultimate goal.  Write down your new SMART goal on paper and hang it where you can see it everyday or have your smartphone send you a reminder.  It needs to get the fire going under your butt!!!! almost literally! Remember, the difference between success and failure is just one word in my book 99% of the time....CONSISTENCY!

DAIRY - Some studies are showing that being calcium-deficient may make it difficult to fall asleep.  Reach for products like low fat yogurt, milk and cheese to get a dose of melatonin-boosting calcium.
HUMMUS - Chickpeas, the main ingredient in hummus, are not only rich in tryptophan, an amino acid linked to sleep quality, but they contain folate, which can help regulate sleep patterns.
FISH - Cod, salmon, halibut, tuna, trout and snapper are all good sources of vitamin B6, a nutrient needed for your body to make melatonin, a hormone that helps control sleep and wake cycles.
HERBAL TEA - Herbal teas are caffeine-free and contain some sleep-inducing properties.  Brew some chamomile tea, and herb used to treat insomnia for thousands of years, or peppermint tea, which has been shown to reduce stress & promote sleep.
BANANAS - You know they are a good source of potassium, but they are also rich in magnesium.  Both minerals can relax overstressed muscles and help you get some shut-eye.  

Sugar, calories, artificial sweetners/dyes, there are lots of reasons to think twice about sipping sodas.  But here is one you probably haven't considered:  CARAMEL COLOR
This artificial coloring is used in baked goods, pancake syrup (the fake syrup, especially sugar free) and soy sauce, can lead to the development of a potentially cancer causing chemical called 4-MEL. (no...i'm not kidding here with my nickname!) There was a consumer report test...in CA and NY.  Why? That state has put 4-MEL on its list of carcinogens (cancer causing ingredients). Any product that has more than 29 micrograms per day is over CA's "safe level" and supposed to get a CANCER-WARNING LABEL on it! Ideally, there should be NO 4-MEL in any food or drinks...Despite the fact that Pepsi One was one of the brands that contained way above 29 micrograms per can, Pepsi Co refuses to put a warning label on their product.  Why not? Because they say that the "average soda drinker" ingests about 1/3rd of a soda can per day (1000 milliliters a day), so with that average ingestion level, people are safe. Uh, HELLO!!!! When you open a can of soda, do you only drink a third of it and throw the rest away? How many people do you know drink SEVERAL cans a day....every day....? Here are the results by soda brand for the 2 states tested, NY & CA - you judge for yourself! Drink water or seltzer!!!
 
(# of micrograms per can of soda - over 29 is considered carcinogenic & should have a warning label)


Pepsi One -    NY: 195,  CA 43
Diet Pepsi -   NY: 183,  CA 30
Pepsi -           NY: 174.  CA 29
Dr. Pepper     NY:  10,   CA 10
Coca-Cola      NY:   4     CA  4
Diet Coke      NY:   4     CA  4

Seriously folks....do we need any more info as to why soda (both regular and diet) are bad for us? Especially those who want to lose weight????? Ok, made my point!! Happy March everyone!!!