10 Nutrition Tips for a Happy, Healthy New Year

1. Go on a Smart Cleanse or Smart Detox 2 Week Action Plan.
   The charitable trust Sense About Science recently reviewed 15 "detox" products, from bottled water to face scrub, and found many detox claims were "meaningless". We have warned about these products for years. In response we created our plans for safe, efficacious, and intelligent detoxification, potential weight loss, and/or energy boosting. Both Action Plans can be found at our website.
   
   
2. Eat at leas 6 oz. of fish high in omega- 3 fats 3 times per week.
   Sardines, wild salmon, and canned low mercury tongol tuna are the best sources. Fish helps prevent breast cancer, dementia/Alzheimer’s disease, heart disease and Type II Diabetes. If you hate fish, fish oil in liquid or capsule form from a mercury-free source would help slightly.
   
   
3. Eat nuts/seeds daily.
   A handful of nuts/seeds (about ¼ cup) is a great energy booster and snack. Nuts/seeds are great for heart health and packed with hard-to-get minerals, such as magnesium and selenium. Magnesium is a catalyst for over 300 bodily functions and deficient in almost 75% of the U.S. population.
   
   
4. Take a Vitamin D supplement.
   Especially in the winter, it is very difficult to get enough vitamin D from the sun. A deficiency may lead to a weakened immune system, bone loss, autoimmune disease, cancer, and neurological disorders. If your multi has 400 i.u. of vitamin D, take at least another 400-800 i.u. from other sources. The best supplemental sources of vitamin D are Carlson Cod Liver Oil and Vitamin D-3 capsules.
   
   
5. Eat a variety of anti-inflammatory fruits and vegetables.
   Cherries, apples, pomegranates, blueberries, onions/garlic, cruciferous vegetables, and avocados are particularly beneficial. Try to get at least five different colors daily for a “rainbow” of health benefits.
   
   
6. Eat more healthy fats.
   Yes, you heard me correctly! Healthy, unsaturated fats, such as olives/olive oil, nuts/seeds (and their butters), and avocado are more filling than other foods. Their intake triggers the release of a compound called oleoylethanolamide (OEA) in our small intestine, activating a brain reaction that makes us feel fuller and more satisfied. This makes it easier to lose weight or to maintain a healthy weight.
   
   
7. Fill up at lunch.
   Eating most of your food at night encourages weight gain, even if you eat a hearty breakfast. Munching at lunch on lean protein, healthy fat, and low starch vegetables (such as greens/salad) will prevent a late afternoon physical and mental crash. You then won’t be tempted to overeat at dinner or late at night.
   
   
8. Check your water bottle.
   If plastic, your bottle should say “BPA free” on the bottom. Bisphenol A (BPA) is a compound that can accelerate the growth of cancer cells. Also, if your water is carbonated, make sure that it is natural carbonation, not carbon infused. Natural sparkling mineral water helps to alkalize and promote bone health. Carbon infused sparkling (fizzy) water creates an acid environment that encourages bone loss. If you like to have bottled water with you at all times, there are cheap, more environmentally-friendly water bottles outfitted with their own filters. Aquamira, Fit & Fresh LivPURE, and the Watergeeks Laboratory are brands we have heard about.
   
   
9. Eat more home prepared meals with your family.
   Eating at home is not only less expensive, but it’s a time to reconnect with your loved ones. Home prepared meals are usually much healthier because you can control the ingredients, especially to avoid excess salt, sugar, trans fats, and harmful food additives.
   
   
10. Try out at least five new, healthy recipes each month in 2009.
    By December, you’ll have 60 new recipes to add to your repertoire! Focusing on healthy Mediterranean and Asian cuisine is a step in the right direction. Check out our Recipes to Live By (6.95) for over 100 recipes that are both delicious and nutritious!