BUT there are some fundamentals you will need to abide by. Your body needs balance in four major areas; eating, sleep, emotions and exercise. Exercise will increase your metabolism which helps you to drop the pounds, it also helps us sleep better. Eating a balance diet of protein, veggies, fruits, legumes and whole grains feeds our body and our brain. If you are eating a good balanced diet and taking a multivitamin your body will be less likely to have those nasty cravings for sweets or salty food. Conversely if you starve your body, it gets depleted of many vitamins and that can throw off the signals from your brain to tell your body when it’s full, what your body needs, etc.

The next post will talk more about weight loss without diets and how exercise plays a major role AND what type and how much exercise is needed. Stay tuned for more…

If you are ready for it then first make the nutrition programs that improve your health, performance or body composition. Following are the tips of your nutrition diet:
1. Do not eat fast food, and fried vegetables because after frying there remains no nutrition in them so its good to eat vegetables raw or steamed

2. Always tries to have balanced meals of protein, carbs and healthy fats so that you will feel better.

3. Prepare food by your own because it saves your money and makes you healthy. Eating out saves your time but it would be very harmful to your body because the food which you eat out contains many harmful antioxidants.

4. Drink lots of water in a day because exercise demands lot of fluid level in your body.

5. Get some more exercises on most of the days in a week. And alternate between strength training exercises and cardio training.

So take some time at the beginning of this week and then start preparing some fresh produce and fat loss meals for the rest of your week. If you think you need immediate treatment to loss your fat, then you can go for home training- fat loss

01. Apricots
The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power:  Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene – both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power:  Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power:  Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power:  These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal – women, consider this especially during your period.

09. Figs
The Power:  A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers – fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power:  Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables

11. Onions
The Power:  Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power:  These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power:  Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power:  Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power:  Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power:  Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power:  Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power:  Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power:  The sulfur compounds that give garlic its pungent flavor can also lower LDL (“bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans and Nuts

20. Quinoa
The Power:  A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power:  A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power:  Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power:  Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power:  A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. The Power:  Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

26. Skim Milk
The Power:  Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!
Seafood

27. Shellfish (Clams, Mussels)
The Power:  Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power:  Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power:  A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

Below, I’ll give you a few very simple tricks you can use to eat healthier and stay lean even while dining out at restaurants.

The 3 most important things to avoid that are everywhere at restaurants are:

• refined starchy foods
• deep fried foods (anything battered that got a scorching bath of trans fats)
• any sodas, juices, or other sugary foods (except whole fruits, which are great)

If you can stay away from these major culprits, this eliminates the major food sources that do the worst damage in our food supply – trans fats, refined vegetable oils, refined starchy carbohydrates, and processed sugars.

This means you should try to skip the table bread, skip the french fries that come with every single sandwich on every menu known to man, and reduce all of the heaping portions of pasta and rice that are often loaded on the plates as well. Instead, try to order just meat with side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical french fries, pasta, or rice, that most restaurant meals usually come with. You can usually substitute a healthy vegetable or side salad for the french fries that almost always come with burgers or sandwiches.

On a side note, it always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I am “not living” because I refuse to eat french fries… are you kidding me! If that’s your idea of “living it up”, you need to get into the gym and start doing some lower abdominal exercises!

Ironically, these are also the first people to complain that they are overweight and have “tried everything”, yet can not lose weight, no matter what. I am not sure why so many people think that eating french fries equals “living it up”… hey, I am all for moderation with many things, but if there are 2 things that should be totally removed from everyone’s diet because these foods are simply that dangerous… it is sodas and fries!
Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do…

Most people will eat a meal out such as this:
• Burger or sandwich or burger
• chips or fries
• soda or other sweetened drink (and no, diet sodas are NOT healthy!)

Now here is a much healthier meal you could just as easily have:
• Burger or Sandwich
• Salad or veggies
• unsweetened iced tea or water (no diet drinks — unless you like to drink poison!)

You can save 500 to 1000 calories every time you eat out just by making these substitutions… AND you are cutting out the most harmful foods to your body as well by avoiding the evil trans fats and high fructose corn syrup from the fries and soft drinks.
Here’s something else to consider: a little-known way to eat full portions of pasta, rice, and breads and actually get away with it without packing on the body fat is to make sure to schedule a high intensity full body resistance training workout (can be free weights or body weight training) before your scheduled meal time.

Sometimes it may be hard to fit the workout into your schedule right before the meal, but if you can, the meal can be your “post-workout meal”. After a high intensity resistance training workout, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.

A typical moderate intensity cardio workout will NOT cut it for this… it must be high intensity resistance training workout to deplete enough muscle glycogen to handle restaurant portions of carbs.

I hope these dining tips help you choose smarter and healthier for a leaner body next time you eat out. Make sure you supplement your good eating habits with the best ab workout at BetterAbWorkout.com!

The negative side of rubbing alcohol and salt can reduce your strength, endurance, aerobic capability, recovery time, ability to metabolize fat, and even your muscle growth as well. Alcohol And High Cholesterol will also have an effect on your nervous system and brain. If you use it long term, you can cause severe deterioration of your central nervous system. Even with short term use, nerve muscle interaction can be reduced which will result in a loss of strength. Once alcohol reaches the blood cells, it can and probably will damage them. With alcohol users, inflammation of the muscle cells is a very common thing. Over periods of time, some of these cells that have been damaged can die which will result in less functional muscle contractions. Drinking alcohol will also leave you with more soreness of your muscles after you exercise, which means that it will take you a lot longer to recuperate.

Alcohol will also have many different effects on your heart and circulatory system as well. When you drink any type of between alcohol and exercise, you may begin to see a reduction in your endurance capabilities. Anytime you drink, your heat loss will increase, due to the alcohol simulating your blood vessels to dilate. The loss in heat can cause your muscles to become quite cold, therefore become slower and weaker during your muscle contractions. Drinking alcohol effects on heart rate can also lead to digestive and nutrition problems as well. Alcohol cause a release of insulin that will increase the metabolism of glycogen, which spares fat and makes the loss of fat very hard. Due to alcohol interfering with the absorption of several key nutrients, you can also become anemic and deficient with B type vitamins.

Because your liver is the organ that detoxifies between alcohol and exercise, the more you drink, the harder your liver has to work. The extra stress alcohol places on your liver can cause serious damage and even destroy some of your liver cells. Since alcohol is diuretic, drinking large amounts can put a lot of stress on your kidneys as well. During diuretic action, the hormones are secreted. This can lead to heightened water retention and no one who exercises will want this to happen. If you must drink alcohol, you should do it in moderation and never drink before you exercise, as this will impair your balance, coordination, and also your judgement. Think about your health and how you exercise – and you may begin to look at things from a whole new prospective.

I lived in Northern California in the 80′s and 90′s and every little Chinese Restaurant had a sign in the window “No MSG”. This was because the locals didn’t want their food laced with MSG and the restaurants that didn’t use MSG got much more business. Sooooo, if we all start asking our waiters “Do you add MSG to your food?”, or telling your waiter “I don’t want any MSG, or artificial additives in my food” the restaurants will start to get the message, hopefully, and stop using MSG and all that other crap!

We can each change the world and make it a better place. It starts with you making that extra little effort and then others will follow suit. If you influence just one other person to start demanding better quality food or less toxins in our food, this is a great start!

We need a slogan for this campaign, please send in your comments, we love to hear from you!

I have since learned that I was Insulin Resistant and suffered from carbohydrate addiction. Insulin Resistance affects 65% of the overweight population. Symptoms can include fatigue, trouble concentrating, feeling irritable or jittery but better once food is eaten, sleepiness after eating meals heavy with carbohydrates, high blood pressure, and even depression. If you feel you may be suffering from obesity caused by Insulin Resistance I suggest taking this self-test.

Insulin Resistance is reversible. Over the course of one year I lost 100 pounds by treating my Insulin Resistance with diet, very moderate exercise, Nutraceauticals, and a fabulous support group.

By gradually reducing my carbohydrate intake, and adding nutrient-dense, low glycemic foods to my diet (foods that do not cause a significant spike in blood sugar), I was able to to break the cycle of carbohydrate addiction and reverse my insulin resistance.

Here are my top 10 fat-fighting foods, super foods:

1.Flax Seed – I add ground flax seed to a high-fiber cereal every morning. It contains fatty acids, omega 3 and omega 6, that actually help fight fat.

2.Oatmeal – Steel cut oats are best. The longer it takes to cook the oats the better. Oatmeal provides a lot of fiber and minerals. In studies, consuming oatmeal daily can normalize cholesterol. Avoid the instant and sweetened varieties. They contain sugar and are lower in fiber.

3.Spinach – One cup of cooked spinach has only 42 calories. Packed with vitamin C, beta-carotene and lutein, spinach helps reduce the risk of heart disease. I love mine wilted and topped with balsamic vinegar.

4.Pinto Beans – A half-cup of canned pinto beans has 105 calories, 1 gram of fat, 6 grams of fiber and plenty of folate, which protects your body from heart disease. I use pinto beans, along with black beans, stewed tomatoes and spices like cumin and chili powder to make a delicious vegetarian chili.

5.Garlic – Garlic lowers “bad” cholesterol and is a natural antibiotic/anti-viral. But whether you have a cold or not, I recommend eating it. Chop off the top of a clove of garlic, drizzle with olive oil, and roast it in the oven for a sweet spread to top whole grain crackers.

6.Onions – Onions contain a powerful plant anti-oxidant, quercetin, that protects your body from cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Eating them chopped, and raw, is best because this releases the quercetin. When I’m not in the mood for raw onions I saute them in olive oil to top veggie dishes.

7.Cayenne- Cayenne proved in studies to contain an ingredient that boosts your metabolism. I always add it to my vegetarian chili. If you can’t handle the heat it is available in pill form.

8.Salmon – Salmon, and other cold water fish, are a great source of lean protein. They also contain essential fatty acids. I broil salmon and add a squeeze of lemon and a spice mixture that is low in salt, like Mrs. Dash.

9.Sweet Potatoes – Sweet Potatoes are great for when you are craving something starchy, but don’t want to splurge. They are actually very low on the glycemic index scale and are packed with nutrients. I make sweet potato “fries” by cutting them into wedges, coating them in olive oil and spices and baking them until slightly crisp.

10.Blueberries – Last but not least, blueberries have been found to have one of the highest levels of anti-oxidants of any food. They are also high in fiber and low in sugar. A sweet treat with zero guilt.

And there are plenty of other factors that can affect our metabolisms: motherhood, illness, certain medications, and metabolic disorders such as insulin resistance. To understand what causes insulin resistance go to Insulite Labs.

But we can fight back! With proper nutrition, the right nutrients, a little exercise, and a good night’s sleep we can all become calorie burning machines at any age.

Eat Protein and Eat Often

Never eat fewer than 1,000 calories per day. Our metabolisms thrive on food. Eat three protein-packed meals and two protein snacks per day. Snacking will actually give your metabolism a boost while protein provides a thermal (fat burning) effect superior to that of carbohydrates. Eating enough protein also helps to build and maintain muscle mass, another important factor in revving up the metabolism. Eat as often as every two to three hours. Never allow more than five hours between meals. Fish, turkey, nuts, low-fat cheese, avocados and eggs are excellent choices. And don’t forget to spice it up! Many studies have shown that spicy foods, like hot peppers, can boost metabolism.

Supercharge with Supplements

The right supplements can promote fat burning and stabilize blood sugar. Stable blood sugar and insulin levels are crucial to metabolizing calories efficiently. This may be difficult for individuals suffering from insulin resistance, a hormonal imbalance linked to the way the body processes insulin. Supplements (also called nutraceuticals), along with a nutrition and exercise plan, are essential to correcting this imbalance.
Omega-3 fatty acids, Ultra Omega 1200 offers 3 months free with purchase of 3 months, CoQ10 (Ubiquinone), Vitamin b12, folic acid and thiamin are just a few examples of supplements that regulate blood sugar and supercharge the metabolism. I like ordering online, you can save 20%-70% on all the top name vitamins and supplements at eVitamins.

Strength Training is Key

We may be better off spending less time on the treadmill and more time in the weight room. While cardio exercise benefits the heart and lungs, strength (resistance) training builds lean muscle mass and lean muscle mass is paramount to a fuel efficient body. The more muscle we have, the more calories we burn – even in our sleep.

Don’t Skimp on Sleep

We need at least eight hours of sleep per night for our bodies to function properly during the day. Research shows that people who don’t get a sufficient amount of quality sleep tend to gain weight. The quality of our sleep affects the hormones leptin and grehlin, which control hunger and metabolism. Tiredness also causes us to reach for empty calories like sweets.

Whether you are just starting a new diet or have been struggling to lose weight for years, there is hope. First and foremost, give yourself permission to enjoy yourself with a few limits. Keeping to a low carb diet and fitting in exercise will minimize your stress and guilt that comes with eating at social events. So piles on the fish, turkey, roast beef, veggies and skip the mashed potatoes, pie, and cake! If you want to have a small treat, eat the high carb food in moderation, savor every bite and take a long stroll after dinner! Eating in moderation will help you feel good about starting out the New Year with a fresh approach to weight loss and getting your health under control.

Be good to yourself today, stop feeling guilty and make a promise to take care of yourself and turn over a new leaf in the New Year. How do you set and reach goals in the New Year for your weight and overall health? We have some great articles on this website to address dieting tips and weight loss recommendations, but the biggest tip is to give your body the nutrition it needs to run properly. Our bad eating habits have depleted our systems. When you have cravings for food, it’s your body telling you it’s low on key vitamins and minerals. Step 1: Get a good multivitamin and take the recommended dose every day, a great vitamin I’ve used is Source of Life you can find it at eVitamins and save 20%-70% on top name Health products! Click here

If you’ve struggled with your weight for years and nothing seems to work, you could have insulin resistance. There is a well known system that has helped thousands of women live healthier lives, lose weight, and reverse their resistance to insulin. Insulite Labs offers a complete system called “The Insulite System” which combines Nutraceuticals, a nutrition plan, an exercise plan, food addiction awareness and weekly support. Many women’s lives have been changed by this system and helped them lose weight, keep their weight off and reverse their resistance to insulin.

View their amazing stories and how they have benefited from the Insulite PCOS System go to Insulite Labs.

Whether you’re suffering from an irritable mood, a case of the blues, or even full-blown depression, you may benefit from incorporating certain foods into your diet while avoiding others. More information at www.pcos.insulitelabs.com/blog.

Studies have shown that food affects the chemical composition of the brain by altering the production or release of neurotransmitters, the chemical messengers that carry information from one cell to another. Neurotransmitters are the brain chemicals that motivate or sedate, focus or frustrate.

Similarly, blood sugar levels directly impact our moods. We feel good after we eat, because our blood sugar increases. However, when blood sugar levels sink, we get hungry and our mood takes a dive as well. Classic symptoms of low blood sugar are feeling impatient, irritable, angry and aggressive until we can eat again.

Despite the complexity of the relationship between food and the brain, following a few simple rules will help to provide your body with stable blood sugar and mood mellowing nutrients.

Five Tips to Avoid the Blues:

1. Eat organic fruit and vegetables that are high in fiber and low in sugar/starch. Fiber provides stable blood sugar and consistent energy by slowing the rate at which nutrients are absorbed into the bloodstream. Choose apples, blueberries, cantaloupe, carrots, broccoli, spinach, tomatoes, dark green lettuce, and red bell peppers. Limit sugary food and alcohol since both are low in nutrients and cause rapid blood sugar swings.

2. Eat lean protein at each meal. Protein stabilizes blood sugar and provides the brain with the amino acids essential to feeling alert. Choose organic meats like beef, pork, chicken, turkey or wild fish, eggs, cheese, nuts and legumes (beans and peas).

3. Drink filtered water. Choosing water over sugar-laden soft drinks and fruit juices will keep you hydrated and stave off food cravings. Drink eight to ten glasses of clean water daily. Replace soda and fruit juice with herbal tea and sparkling water.

4. Consume “good” fats, like organic olive oil and those containing omega 3′s. Studies have shown that a deficiency of omega-3 fatty acids may contribute to depression and mood swings. Restoring the body’s natural balance of omega-3s may help alleviate (and prevent) many types of depression, even for those who don’t respond to traditional antidepressants. Consuming healthy fats also reduces the release of leptins, hormones produced by fat cells that signal hunger, thereby reducing food cravings. Choose organic avocados, nuts, olives, olive oil, fish, grass-fed beef, nut butters, and omega-3 enriched eggs.

5. Avoid fast food and chain restaurants! These are stocked with highly processed, sugary foods containing “bad” fats that can wreak havoc on your blood sugar and mood. When you do eat out, try to make the healthiest choices available. Choose greens and proteins, a turkey burger wrapped in lettuce instead of a bun, lemon juice and olive oil over commercial sauces and dressings, a fruit plate instead of a sugary desert. Avoid white bread, potatoes, rice and pasta.

Sample mood-balancing menu from Insulite Labs:

Breakfast: Bowl of sweetness. Mix together 1/3 cup of chopped mixed nuts (pecans, cashews, macadamia and almonds), 1 tbsp. melted butter, cinnamon, ginger, 1 cup blueberries (and/ or sliced strawberries), 1-2 tsp. cream.

Snack: California style. Half an avocado with salt, pepper, and balsamic vinegar.

Lunch: Lamb chop special. Grilled lamb chop, 2 cups shredded green or red cabbage, with olive oil and 1 tbsp. cider vinegar. (OR one bunch steamed kale with soy ginger sauce).

Snack: Mediterranean evening. Olive puree: 1 cup Kalamata olives, 2 tbsp. feta, and 2 tbsp. olive oil. Blend all ingredients in food processor. Serve with celery or cucumber slices.

Dinner: Super shrimp salad. Grilled shrimp on a romaine lettuce salad with bell peppers, avocados, cashews, and dressing.