healthy eating

That’s because dieting is about more than just counting calories. If dieting and exercising doesn’t helping you shed the pounds, the problem could lie in one of the following issues.

Food sensitivities 
Food sensitivities can lead to cravings, inflammation, and water retention. Antihistamines also increase your appetite and decrease your energy levels. If you suspect you are sensitive to food, try eliminating all of the suspected culprits (dairy, gluten, peanuts or soy are common allergens) for three weeks to identify which one is a problem for you. You could also try natural antihistamines like flavonoid quercetin, vitamin C, or the herb butterbur.

Stress
Chronic stress increases the “fight or flight” hormone cortisol, which can hurt muscle fiber, impair blood sugar metabolism, and spark food cravings. Additionally, lack of sleep can increase ghrelin hormone levels, which stimulates your appetite, and decrease leptin hormone levels, which tells us when we’re full. To help you de-stress, try meditating or doing yoga.

Thyroid problems 
Nearly one-third of all men and women have a thyroid that operates in a suboptimal range. This can happen when you are stressed, have a genetic predisposition, work out more than an hour a day, or restrict calories too much. Thyroid problems affect your metabolism and cause weight gain. To help combat thyroid problems, you can eat Brazil nuts, which are rich in the mineral selenium, which is key for proper thyroid function.

Hormonal ruts 
Restricting calories and losing body fat can decrease insulin, leptin, ghrelin, and other hormone levels, prompting an increase in hunger and a decrease in metabolism. This hormonal rut typically occurs 10 weeks into a weight-loss program and can last even after you have stopped dieting. Try taking a daily omega-3 supplement to raise hormone levels and decrease your hunger levels.

• Multigrain: The term multigrain means that the product is made with more than one type of grain, but it doesn’t mean that any of those grains are whole grains. Make sure you read the nutrition label carefully and look for whole-grain flour.
• Packaged kombucha and kefirs: Kombucha and kefirs are rich in vitamins and minerals, but have a naturally bitter taste. In an effort to mask the flavor, many packaged drinks have excess sugar, negating the health benefits. Opt for kombucha brands with less than 3 grams of sugar per serving and dairy-based kefir with less than 10 grams of sugar.
• Vegetable juice: While one glass of vegetable juice can equal two full servings of vegetables, many store-bought juices are heavy on starchy vegetables like beets and carrots. Others include fruit concentrates, sugar and salt for added flavor. Look for juice with organic vegetables, fruit and spices; one serving should not exceed 15 grams of carbohydrates.
• Bottled green tea: Bottled green teas often have chemical additives, sugars and corn syrup. Plus the benefits of green tea can degrade very quickly unless it has been stored in a light- and temperature-controlled environment. To make the most of green tea’s nutritional benefits, brew it yourself.
• Gluten-free snacks: It’s easy to forget that gluten-free crackers, cookies and muffins aren’t necessarily good for you. These snacks are often made from refined potato or rice fours that have added fat, sugar and artificial flavorings. Opt for gluten-free snacks that also contain fiber. Better yet, think of the snack as an opportunity to eat vegetables, pairing hummus and pea pods.
• Store-bought smoothies: Store-bought smoothies often contain juices, syrups and purees that are loaded with calories, contain added sugars, and lack the nutrients of whole fruit. Choose organic options with no more than 15 grams of carbohydrates and at least seven grams of protein per serving.
• Vegetable chips: These seemingly healthy carbohydrates are often colored with beet or spinach juice, made of wheat or rice flour, and contain virtually no vegetables. If you’re craving crunch, snack on free-dried vegetables like wasabi peas.
• Dried fruits: Because the drying process removes a lot of water, the fruit becomes a concentrated source of sugar. Dried tart fruit, such as cranberries, often contain added sugar or juice, causing even more calories. Opt for no sugar added varieties and keep in mind that one dried apricot (two pieces) still equals one apricot, even though it’s much smaller. 
• Agave nectar: Agave contains fructose, a type of sugar found in fruit that the body doesn’t digest as easily as fruit. If consumed in high quantities, the body can store it more easily as fat. Because agave is sweeter than table sugar, you can use less.

• Whey protein
• Chicken
• Eggs
• Beef

• Vegetables (excluding carrots and beets which are high in sugar)
• Dark green, leafy vegetables such as spinach, kale or Swiss chard
• Low fructose fruits like lemon, limes, apricots, plumbs, cantaloupe, and raspberries (avoid high fructose fruits like apples, watermelons and pears)

• After a cardio workout, wait 45-60 minutes and then eat a high-quality protein and vegetable carbohydrate (for example, a spinach salad with chicken)
• After a resistance workout, consume your post-workout meal 15-30 minutes after finishing your workout to help you repair your damaged muscles

While cleanse diets may seem like a fad, detoxing is crucial to maintaining a healthy lifestyle.  We regularly consume artificial flavors and colors, pesticides, herbicides and other toxins in processed food.  The toxins are often stored in fatty tissues and build up over time.  This forces our organs to work overtime, increasing our risk for chronic illnesses and diseases.  People who cleanse regularly experience increased energy, fewer aches and pains, and a leaner, cleaner and healthier physique.

• Sleep well:  Rest helps your body repair itself, so aim to get seven to eight hours of sleep each night
• Exercise:  Sweat out toxins with four to six days of exercise per week
• De-stress:  Get a massage, do yoga, or soak in a hot bath with mineral salts to draw toxins out of the deepest places in your body
• Be environmental:  Steer clear of toxins whenever you can – opt for all-natural personal care and household cleaning products
• Free your mind:  Spend a few moments every day clearing out the mental clutter and focusing on optimism and gratitude to give yourself greater mental clarity and focus

• Almonds: Excellent source of monounsaturated fat, protein, and vitamins.
• Asparagus:  Contains high levels of folic acid, which can help regulate moods by releasing serotonin
• Avocados:  Linked to improved cardiovascular health and blood sugar regulation
• Berries:  Contain high levels of vitamins and antioxidants
• Bell peppers:  Consumption can assist the body in neutralizing free radicals, reducing your risk of disease
• Black beans:  Nutrient-packed, heart healthy, and cheap
• Broccoli:  Anti-cancer nutrients
• Brussels sprouts:  Packed with essential nutrients and has the potential to prevent cancer
• Butternut squash:  Low in calories and high in vitamin C
• Chicken breast:  Source of lean protein; choose the organic, grass-fed chicken to get the most nutritional benefit
• Edamame:  One of the few natural sources of vitamin E
• Eggs:  Low in price, high in protein, and available year round
• Flaxseed:  Abundant source of fiber, magnesium and calcium
• Garlic:  Reduces cholesterol and triglycerides and protects blood cells and vessels from inflammatory stress
• Onion:  Protects against heart attack
• Spinach:  One of the most nutrient dense foods
• Salmon:  Lean protein and heart-healthy omega-3 fatty acids
• Sweet potatoes:  Excellent source of fiber, beta-carotene, and multiple vitamins
• Tomatoes:  Loaded with antioxidants, low in calories, and packed with anti-cancer benefits
• Yogurt:  Studies link yogurt consumption to better digestive health and an overall lower body fat percentage

• Eat a satisfying dinner:  Make sure you eat a balanced and nourishing dinner that will keep you satisfied until bed.
• Eat fruit:  Instead of satisfying your sweet tooth with a chocolate dessert, eat a small piece of fruit, which can be a sweet, healthy alternative.
• Drink herbal tea:  Often a desire to snack can be quenched by changing the flavor in your mouth.  Warm mint or chamomile tea can substitute for dessert without actually contributing any calories.
• Brush your teeth:  Toothpaste tends to make foods taste bad and can sap your desire for late night snacks.
• Drink some water:  Thirst is often mistaken for hunger.  Sparkling water flavored with citrus or cucumber is particularly effective at distracting your mouth from the desire to keep chewing.
• Call a friend:  Since eating and talking are not compatible, calling a friend can be a great way to occupy your mind and your mouth until the craving to snack passes.
• Get moving:  Light exercise can help killing the desire to eat, plus it will burn more calories.

• Cottage cheese with flax:  Cottage cheese is a great source of protein and calcium, and flaxseeds will help give you energy.
• Grapefruit:  Grapefruit can help reduce insulin levels, which helps the body process foods more efficiently and store less fat.
• Cucumber and avocado salsa:  The monounsaturated fats in avocados help slow down the emptying of your stomach, so you feel satisfied longer.  Cucumber is rich in potassium and magnesium, which combat high blood pressure and help eliminate uric acid.  To make the salsa, dice the cucumber and avocado and combine with lemon juice and salt to taste.  Substitute whole wheat crackers for chips for an even healthier snack.
• Sweet potato fries:  Sweet potatoes are packed with nutrients that help skin stay clear and eyes sharp.  Rather than frying the sweet potatoes, coat them lightly with olive oil and sprinkle with cinnamon.  Then bake them in the oven at 350 degrees for 10-12 minutes.
• Artichoke hearts:  Nutrients in artichokes act as anti-inflammatory agents and clear up blemishes and acne breakouts.  Steam artichoke hearts in water and sprinkle with parmesan cheese.
• Warm pineapple:  Research shows that pineapple may reduce the inflammation associated with asthma and may ease joint pain.  Grill or boil pineapple chunks for five minutes and serve with chopped hazelnuts, a healthy protein that will help decrease hunger.
• Tuna with lemon:  Tuna is packed with health-healthy monounsaturated fats, which protect against heart disease, high cholesterol, blood pressure, and strokes.  Mix a three-ounce can of light tuna with lemon juice and pepper.