The basics of a healthy dinner

Use this formula for cooking healthy meals:

1 lean protein + 1 healthy carb + 2 servings of vegetables

Lean proteins include skinless white meat poultry, lean beef or pork, fish or beans

Healthy carbs include whole wheat pasta or couscous, brown rice or potatoes

1 cup of veggies counts as 2 servings

Weekly Meal Planning

Here's a great strategy for those of you who can only go grocery shopping on the weekends:

Monday: Make something with leftovers. Eat the meal you make tonight again on Friday. Choose something that freezes well.

Tuesday: Focus on fresh. Choose something that spoils more quickly like meat, poultry, fish or fragile vegetables.

Wednesday: Make it in the morning. Break out your slow cooker and by the time you're ready for dinner it will be ready.

Thursday: Use your pantry. Pasta is always a good choice.

Friday: Didn't we eat this on Monday? Yum.

A 7 Day Juice Fast

Step 1: Pre-fast diet
5 days before fasting eat only fresh, organic, cooked and raw vegetables, soups, fruits, juices and purified or distilled water.
2 days before reduce food consumption to just raw salads, juices and water.

Step 2: Fasting (days 1-7)
If you can, fast at a spa. Also avoid driving and reduce activity and use of electronics.
4 or more 8 ounce glasses of purified water a day and 4 16 ounce glasses of diluted green juice a day are recommended.
Additionally, drink warm herbal teas, lemon juice and water.
For exercise try walking or yoga or swimming.

Step 3: Breaking the fast (days 8-10)
1 day after the fast stimulate digestion with citrus juices. Add blended raw soups and fruits and vegetables with high water content. Continue drinking green juices and plenty of water.
2 days after the fast east leafy green salads with lemon juice and olive oil. Add avocados, sprouts, fresh herbs, olives, sea vegetables, tahini and seeds. Continue drinking green juices and plenty of water.
3 days after the fast add steamed and starchy vegetables, grains and beans. High fat foods such as meat, dairy or anything deep fried and processed clog the digestive system.

Healthy food mythbusters

If it says:

- Good source of whole grains: This means the food contains 8-15 grams of whole grains per serving. But what else? Make sure it's not also packed with preservatives, sugar, fat and other things you don't want.

- Organic: It may be processed without pesticides or hormones, but that doesn't mean it doesn't have tons of calories, sugar and salt.

- Sugar free: These foods may use artificial sweeteners and still can have plenty of calories.

- High fiber: May also contain maltodexrtrin, inulin, polydextros and oat fiber, which help you stay full, but won't provide the health benefits of fruits, vegetables and whole grains.

Beware of Granola, Yogurt, Smoothies, and Snack Bars.

Lose weight without dieting

- Downsize.
Go from a 12-inch plate to a 10-inch. It may help you eat 22% less.

- Slow down.
If you eat too quickly you may eat more.

- Buddy up.
People who diet together lose weight than those who go at it alone.

- Fill in with fiber.
It will help you stay full.

- Power on the protein.
Your body uses more calories when it digests protein.

- Volumize.
Eat foods with lots of water or fiber so they take up lots of space on your plate and in your tummy.

- Sleep on it.
Lack of sleep can trigger hunger and appetite.

4 weeks to eating healthy

Week 1: Add a fruit and vegetable
Work your way up to eating a fruit or vegetable at every meal for at least 5 servings a day. Start by adding fruit to your cereal and having a side salad at lunch. These foods fill you up for minimal calories and have disease fighting nutrients. Generally, the more color the more nutrient dense they are.

Week 2: Add the flavor
Try a new herb or spice at every meal. You'll need less salt, sugar and fat. They're also a source of antioxidants.

Week 3: Switch to lowfat dairy
Lowfat milk has 9 essential nutrients including calcium, vitamin d, phosphorus and protein.

Week 4: Eat for energy
Every 3 to 5 hours or 3 meals plus 2 snacks. Make sure to have a combination of proteins and carbs. This balance keeps your metabolism high so you'll burn more calories and keep you appetite in check. The right snacks have a small amount of fat and calories.

Simple ways to get more produce in your diet

- Add the marinara sauce (1/2 cup counts as a full serving of vegetables)
- Put out a plate of fruit or vegetables as a pre-dinner appetizer.
- Serve soup or salad before the meal or as a side dish.