In most families there are comfort foods, favorite dishes, as well as the dishes that are fixtures on the menu at extended family gatherings. Historically many of these foods may have been made with traditional ingredients such as whole milk, butter, higher fat beef and pork, cane sugar, and more. Although these foods taste good and impart what folks may consider as authentic flavor, most of us today do not need the high number of calorie foods made with those ingredients. As people learn more about the influence food selections have on health, many have made the conscious choice to change eating habits, ingredients and the dishes that our food memories were built on.

One of my signature mottos—”There is not one food that is completely good for you or completely bad for you.” I advise my clients to make wise food choices and exercise moderation. You can make changes in family food favorites by choosing more healthful ingredients. For example:

• Choose low-fat or 2% milk in place of whole milk as a beverage and in recipes.
• Replace high starch carbohydrate foods with more green vegetables.
• Use plain low-fat Greek-style yogurt in place of sour cream.
• Choose smoked turkey to flavor broths for vegetables and soups instead of pork.
• Replace white rice with higher fiber brown rice
• Reduce the amount of fried foods in your diet.
• Increase the fiber in your diet by eating more whole grains, dried beans and lentils.
• Reduce the amount of sugar consumed in foods and beverages.
• Choose 4-oz portions of meat, fish and poultry. (the serving should be the size of the palm of your hand
• Enjoy a treat now and then, but don’t overindulge.

If you grew up enjoying meatloaf, mashed potatoes and gravy, consider making it with lower fat ground beef, ground turkey or chicken. Try serving it with boiled potatoes or mashed cauliflower. Serve assorted fresh fruit with a topping of toasted almonds and low-fat lemon yogurt.

These are guidelines to adjust some of Mom’s recipes, helping you and your Mom make healthier choices when dishing up meals. On occasion you and Mom may want to indulge your guilty pleasure just remember, you can enjoy, but don’t over indulge.

Take Away: Mom’s play a huge part building the foundation of our food memories. You can lighten up those traditional recipes and dishes by making adjustments in the ingredients you use. A few changes add up to a dual win by creating a healthier lifestyle for Mom and you too.

The Fast Diet is an eating plan that allows you to eat the foods that you traditionally consume five days a week. On two days though not consecutive days during the week you reduce your food and caloric intake to about 25% of what you typically eat. For men the reduction would bring the daily calorie intake down to a total of 600 and for women it would be 500 calories a day. The diet is also called the 5:2 intermittent fasting diet. According to the diet’s biggest proponent and author of a best-selling book on the subject, British physician Dr. Michael Mosley, this eating regime includes a hefty number of benefits. The basis of this diet is intermittent fasting.

When you don’t eat or when you are fasting, the body reacts by looking to stored sources to provide the fuel and energy needed for your body to function properly. The body will tap into the glucose in the blood for energy. When that glucose is depleted the body will look to stored glucose or glycogen which is produced from carbohydrates and stored in the liver and muscle tissues. When the available glycogen is used up, the body will tap into fat stores for essential energy.

Fasting is not recommended for extended periods of time; with prolonged fasting the body will go into starvation mode, slowing down its metabolism as a result of decreased calorie intake. On the fast diet, the reduction in calorie intake or the “fast” period does not last longer than 24 hours.

Though the research is limited and much of it has not been checked out with studies involving humans, some of the benefits touted with intermittent fasting include reduction of body fat, delayed onset of Alzheimer’s and dementia and improvement of mood.

• Studies suggest that when you opt for intermittent fasting you lose almost exclusively fat. While experimenting with the diet, author and physician Mosley reduced his body fat from 28 percent to 20 percent.
• Studies of mice that are prone to Alzheimer’s and dementia indicate that fasting can delay the onset of these health issues. In studying the disease-prone mice, they generally develop the disease about the age of one which is middle age in their life span. However when they are in a fasting state, the disease is delayed until they are about two which is equivalent to the age of 90. These results are encouraging, but research studies with humans are needed. Research with mice indicates intermittent fasting may stimulate production of the protein in the brain that aids in producing brain cells responsible for memory. This same protein has also been shown to suppress anxiety and elevate mood.

Now the jury is still out, research linked to the fast diet has produced some encouraging results in animal studies. Studies with humans are essential before the indicated results can be noted as true benefits of this diet. The fast diet limits calorie intake and suggests meal options that are high in fruits, vegetables and fiber. Each of which will do a body good and are consistent with options recommended for a healthy lifestyle.

This is not an endorsement of the diet of the day; it is simply my overview to keep you informed. A balance of portion control, a variety foods, fruits and vegetables, plenty of water and exercise are my top recommendations for tipping the scale in the right direction for a healthy lifestyle.

Take Away: Diets come and go, and before embarking on any diet, you should check with your doctor. The best diet choices are those that focus on helping folks adopt a healthy lifestyle that they can maintain with relative ease.

Diabetes

Normally when you eat, some of your food is broken down into sugar (glucose). Sugar travels in your blood to all of your body’s cells. This is how we get our nutrients and energy. Insulin is a hormone that is made by the cells —it helps sugar move from your blood into your cells in your body. . A second hormone—GLP-1 helps the cells in the pancreas release the right amount of insulin.

When you have diabetes your pancreas makes little or no insulin. In some folks, the body prevents the insulin you do make from working as it should. The result is that the sugar is not able to get into your cells; it stays in your blood.

After your blood sugar level falls into the following ranges: FGT (fasting glucose test) will be 126 mg/dL or higher, the GTT will be 200mg/dL or greater, and the A1C is 6.5% or higher, you have the diagnosis of type 2 diabetes.

Pre-Diabetes

When the doctor tells you that you have pre-diabetes they can see from lab tests that you have impaired glucose tolerance. Now some may take this with a grain of salt (no pun intended) and think they don’t have to worry. I’m only borderline or have a little bit of sugar. If that is your outlook, you should know that this condition increases the risk of heart disease. In a nutshell pre-diabetes is when your blood sugar (glucose) levels are higher than normal but not high enough to be diagnosed as type 2 diabetes. When the doctor reviews your blood sugar levels and can see that your fasting glucose test (FGT) is in the range of 100-125mg/dL he or she may be concerned. They may request that you take a glucose tolerance test (GTT); if your results are in the range of 140-199 mg/dL that calls for more concern. Their next step is to measure your average estimated blood sugar over the past 2 to 3 months, known as your A1C range. If the results are in the range of 5.7%-6.4%, you are pre-diabetic.

Risk factors that can lead to pre-diabetes or diabetes include high blood pressure, long term steroid use, and family history, diabetes during pregnancy, being overweight or sedentary. Risk also increases with age especially if you are 45 years or older. You may have diabetes for years and not know it. During this time, the disease may have harmed your eyes, nerves, and kidneys.

The overall result of both types of diabetes is that too much sugar (glucose) is left in your blood. When it is not processed as it should be in your body, it adds up to sugar overload. And too much sugar in the bloodstream can damage nerves and arteries. You will usually feel better and have more energy when your blood sugar stays at or near normal. A plan to aid you in managing your blood sugar can reduce your risk of developing complications that harm other organs.

To reduce your risk for complications follow a healthy eating plan, stay active, check your blood sugars, take your medication, maintain a healthy weight, and rely on your health care team for credible and accurate information.

Now that you have this overview information, you know how you can control your blood sugar to maintain optimum health. This can help prevent complications such as retinopathy (eyes), nephropathy (kidneys), neuropathy (nervous system) and cardiopathy (heart). Uncontrolled blood sugar can also affect your skin and teeth.

Take Away: Pre-diabetes and diabetes should not be taken lightly. By following the advice of your physician and diabetes educator, the condition can be managed by eating moderate amounts of recommended foods adhering to any prescribed medication, drinking adequate amounts of water and exercising regularly.

When I checked out the produce counter at the local market there were the usual suspects—asparagus, artichokes, scallions, new potatoes, and strawberries. They were joined in the “Season’s Best” market basket with arugula, fava beans, and tamarillo. Now this is not to say these are the only fruits and vegetables of Spring, I thought it would be good to take a look at both the standard and new choices on produce stands.

A is for asparagus however it may also be considered the triple-A veggie—antioxidant, anti-inflammatory, and anti-aging. It is loaded with vitamins—A, B, C, E and K along with minerals that play a role in the ability of insulin to transport glucose in the body. Asparagus are high in fiber and low in calories. The most frequently found variety is green, however the crayon-shaped vegetable comes in both white and purple.

Artichokes are another nutrient filled vegetable they are high in antioxidants, vitamins A, B, E, and K, calcium, potassium, phosphorous, and magnesium. The high content of potassium promotes heart health and reduces the risk of stroke. Its high antioxidants boost immunity and help in the maintenance of healthy cells. Artichokes high fiber, low calorie count makes them a bonus option for waist-watchers.

New Potatoes are a good source of carbohydrates that are low in fat. The potatoes are high in vitamin C, with good amounts of vitamins A, B, and K. Additionally they are a good source of minerals including potassium, iron, calcium and magnesium. Their antioxidant content may help prevent hypertension, and protect against heart disease and cancer.

Scallions are a low calorie high-flavor ingredient that is a good sources of vitamins A, C and K. These nutrients aid in blood-clotting, and bone strength. They are also a good source of potassium which promotes heart health.

Strawberries are probably the most popular item in the berry family. They’re high in vitamin C, low in calorie and contain anti-oxidative, anti-inflammatory phytonutrients. Recent research also indicates that the regular inclusion of strawberries in the diet can reduce the risk of type 2 diabetes.

Arugula is a deep green peppery salad green that is also called rocket. It contains vitamin A, C and K, calcium, and iron. It’s an anti-oxidative and low calorie salad green that is a must-have addition to the mixed green salad bowl.

Fava Beans, often associated with Italian cuisine are also known as broad beans. They’re a low fat protein and excellent sources of fiber, folate, and iron. As one of the oldest plants cultivated, they are staples in many international cuisines. They work to lower cholesterol and may stimulate the libido. Fresh young favas can be shelled and eaten raw or cooked, but more mature fava beans must be both shelled and skinned, because the skins are tougher.

Tamarillo alias the Tree Tomato is an oval shaped fruit available in red, amber and gold grown in New Zealand. It is low fat, and high in vitamins, including vitamins A, C, B6, and E. They also contain potassium, copper and manganese. As is the case with so many of these seasonal choices tamarillo also contains antioxidants.

The foods on the list are a combination of what you’ll find in the produce aisle in Spring. Whether you opt for tried and true or new, make sure you include a couple each day in your diet.

Take Away: Remember the old adage—you are what you eat. Eat a variety of Spring produce to boost your intake of hard-working nutrients as you stride toward a healthier lifestyle.

If you’re considering a change to an all vegetable diet, the first step is to learn and understand the pros and cons of making the change. Read up on what it means to make the switch and be honest with yourself about the food or foods you’ll find it most difficult to bypass. If you’re considering the vegetarian lifestyle, explore the options that fall under the “vegetarian” umbrella.

Strict vegetarian or vegan: A vegetarian diet that excludes all animal products such as meat, poultry, fish/seafood, eggs, milk, cheese and other dairy products.

Lacto-vegetarian: A vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products such as milk, cheese, and yogurt.

Pesco-vegetarian: A vegetarian diet that excludes meat and poultry but includes fish and seafood.

Flexitarian: A semi-vegetarian diet with a focus on vegetarian food with occasional meat, poultry, or fish consumption.

In addition to the above dietary choices, Gluten-Free is also now a consideration. Traditionally gluten-free was the option for those affected by Celiac disease which is the digestive condition triggered by gluten protein, or for those with allergies to wheat. Today the gluten-free diet is the diet of choice for many who are simply choosing to avoid foods with gluten.

In choosing the vegetarian lifestyle, a key concern is the intake of the nutrients required to maintain good health. The following is a summary of the nutrient needs to consider in evaluating dietary choices:

It’s your choice select the dietary style that is right for you. If you’re making the change to omit a food from your diet, I advise my patients to ease in to the change—it’s like swimming (an excellent exercise choice) you have to start at the shallow end, before taking the dive into deep water.

Take-Away: If you’re exploring an all veggie diet, know the facts and test it out for five to seven days to ensure that you are making the best choice that is a match for your lifestyle and personality.

For more information and ideas, check out my free report 10 Weight Loss Tips for Life at http://thenutritionplanner.com

Now I am not saying you can have all the chocolate you want. I want to share with you how chocolate can help with your goals to include foods that are good for you as ingredients in your diet. Chocolate begins with the cacao beans. It’s the cacao beans that are the key in creating the good-for-you factor. These beans are rich in plant nutrients called flavonoids, which protect the cocoa plant. The primary type of flavonoids found in cocoa and chocolate are flavanols which have antioxidant properties. Research has shown that these flavonals have positive affects on health. Antioxidants, such as vitamins C and E help protect healthy cells from substances called free radicals which can attack health cells. These nutrients are also found in red wine and green tea.

There are several types of chocolate which contain varying amounts of cacao beans and flavanols. Bittersweet or dark chocolate contains the most generous amounts from higher cacao content chocolate. The higher the percentage of cacao in the chocolate, the greater the benefits and nutritional value. For example, an average 65% dark chocolate serving would look something like this (these are estimates, as actual numbers will vary, depending on brand, size, etc.):

Total Fat 15 g, Sat. Fat 9 g, Sugars 16g, Protein 3g.

In comparison, an average 99% dark chocolate serving would look something like this (these are estimates, as actual numbers will vary, depending on brand, size, etc.):

Total Fat 22 g, Sat. Fat 14 g, Sugars 2g, Protein 5g.

As the percentage goes up on the cacao content, the less sugar and more protein you’ll find.
You may also notice the higher fat content —don’t worry, most of it comes from healthy fats. (yes, you can find healthy fats in chocolate!)

Benefits of dark chocolate include:

High antioxidant content—it is an antioxidant powerhouse.
It can have positive affects on maintaining heart health
It can help lower blood pressure
It can aid in maintaining healthy arteries that are relaxed and flexible, thus increasing blood flow.
It may reduce insulin insensitivity and lower the risk of diabetes.
A greater feeling of fullness or satiety which can reduce cravings for sweet and salty foods.

Consumption of chocolate and other flavanol rich foods like red wine and tea can also reduce stress and increase performance on cognitive tests.

This sweet indulgence can also tip your scale toward the heavy side. Choose a dark chocolate with cocoa content of 65 percent or higher. Limit yourself to 2 or 3 ounces (56 to 85 grams) a day, this will add between 300 to 450 calories to your diet. You may want to cut back on calories from some other food or boost your exercise to make sure you can add the chocolate and maintain a healthy weight.

A little chocolate goes a long way and it’s health benefits can soothe your conscience if you’re you are reluctant to fess up to enjoying this guilty pleasure.

TAKE AWAY: It’s a good thing to be able to enjoy foods that give you pleasure. The caveat is to remember too much of a good thing can easily become less enjoyable and that is true of chocolate. It contains calories and overindulgence with pack the pounds on.

For more information and ideas, check out my free report 10 Weight Loss Tips for Life at http://thenutritionplanner.com

Heart disease is America’s number one killer of both men and women. Regardless of gender, what you eat can put you at risk for increased heart disease, which is a disorder of the blood vessels of the heart that can lead to heart attack which can occur when an artery becomes blocked. Blocked arteries prevent oxygen and nutrients from getting to the heart. Heart disease is one of several cardiovascular diseases, which are diseases of the heart and blood vessel system. The other ones include stroke, high blood pressure, angina (chest pain), and rheumatic heart disease. Rheumatic heart disease can occur after a person has rheumatic fever.

Healthy diets and lifestyles work together in keeping the heart healthy. Eating a healthy diet includes:

Diets should include:

• Lean, skinless meats and poultry
• Vegetables, and leafy greens
• Foods high in soluble fiber: oatmeal, beans and peas, barley, and many fruits and vegetables (such as apples, oranges, and carrots)
• Lowfat (1%) or fat free dairy products–
• Avoid high fat and fried foods: also foods with added sugars
• Avoid foods high in dietary cholesterol
• Prepare foods without added salt, saturated fat, and trans fat
• Limiting your alcohol intake
  • Women: 1 drink per day (maximum)
  • Men: 2 drinks per day (maximum)

Lifestyle:

• Exercise regularly
  • 20-to-60 minutes per day, 3-to-5 times per week
• Avoiding tobacco products and tobacco smoke
• You should also chat with family members to learn about their health and medical history before there is a medical crisis.

Now a healthy diet and lifestyle does not mean you can’t enjoy candy or sweets—–occasionally. These can be included in your diet in moderation, just don’t go overboard. Dark or bittersweet chocolate will soothe that sweet tooth and also has health benefits. Dark chocolate has benefits because it is high in antioxidants which are good for you. Additionally research has shown that dark chocolate can help lower blood pressure, aid arteries in relaxing and being flexible for healthy blood flow, as well as satisfying your desire for a sweet treat.

It is also important to know the signs or symptoms that your heart may not be healthy. A heart attack of course is a red flag, but there may also be signals from your body that should be discussed with a doctor. Some of the indicators include:

Chest pain (angina):

• Shortness of breath
• Pain, numbness, weakness or coldness in your legs or arms, if the blood vessels in those parts of your body are narrowed.
• Lightheadedness
• Dizziness
• Swelling in the ankles, hands or feet
• Fainting or near fainting

You often see the symbol, just remember to show your love to friends and family by sharing with them what it takes to develop and keep a healthy heart. You know with love, you have to work at it every day.

Take Away: It only takes a few minutes to share with loved ones tips to help them adopt a healthier lifestyle. A tip a day can help keep the doctor away.

For more information and ideas, check out my free report 10 Weight Loss Tips for Life at http://thenutritionplanner.com

1. Health
2. Sustainability
3. Increasing Use and Consumption of Greens
4. Snacking & Mini Meals
5. Wise Buy Proteins
6. Meatless Meals
7. Food Transparency
8. Cooking Your Own aka CYO
9. Guilty Pleasures
10. Local, Local, Local

Each of the ten has qualities to aid in achieving well-being. I’ve divided this list in half. I covered the first five trends in “Trending Toward Health and Well-Being in 2013, Part I.” This post continues the conversation with detailed info on the list’s remaining five trends.

Meatless Meals continue to gain popularity. The challenging economy, continued interest in ethnic cuisines and vegetarianism have helped fuel this trend. Legumes that are becoming more popular and are more readily available include edamame (green soybeans) lentils and soy nuts (roasted soybeans). Some of these items may also be categorized as Wise Buy Proteins.

Food Transparency is one of the concerns in today’s marketplace. People crave the details on the sources and composition of the things we eat—we want to know when and where it was made or grown, as well as who produced or harvested it, before making purchase decisions. One of the biggest challenges food buyers face, is making sure they are tapped into credible and accurate information.

Cooking Your Own (CYO) is linked to Food Transparency. People are using the information on what to buy and where to buy it, to stock ingredients for the meals they are cooking. CYO gives the home-cook control over what to make, how much to season and exactly what ingredients to include. This also allows home-cooks to focus on the health issues they are most concerned with and to easily tailor family menus to address food-related health issues.

Guilty Pleasures allow you to indulge food desires and cravings without punishing yourself. It’s about balance and not excess. Almost everyone loves chocolate—rather than completely omit it from your diet, indulge in a chocolate that is deeply flavored such as bittersweet or dark chocolate. It’s a treat to savor yet the rich antioxidants in the chocolate are a bonus. Chocolate may not be your guilty pleasure, but we each have something—mine is cheese, I don’t eat this every day, but occasionally.

Local, Local, Local The availability of locally grown food is typical for some and an experience to savor for folks in urban areas. With more farmers’ markets, community gardens and grocery stores interested in working with local vendors it is becoming easier to eat fresh local foods. Realizing this may not be an option in colder regions year ’round, by Cooking Your Own, you can stock up on fresh local ingredients in season and freeze or can them.

These are my thoughts on Food Trends in 2013—I’ll continue to share info and tips to help you make wise decisions in your quest for good health and well-being on this journey to a healthy lifestyle.

Take away: Health and well-being continue to be hot topics for 2013. If your goal for the year is about improving nutrition, increasing fitness and focusing on your well-being, you can rely on these trends to help you stay on the right track.

1. Health
2. Sustainability
3. Increasing Use and Consumption of Greens
4. Snacking & Mini Meals
5. Wise Buy Proteins
6. Meatless Meals
7. Food Transparency
8. Cooking Your Own aka CYO
9. Guilty Pleasures
10. Local, Local, Local

Each of the ten has qualities to aid in achieving well-being. I’ve divided this list in half and will discuss the first five trends in this post. I’ll cover the remaining trends in “Trending Toward Health and Well-Being in 2013-Part II.”

Overall we’re all striving to attain some aspect of healthy—for a healthy planet, sustainability is a key building block. For the healthy body, fitness and a balanced diet are essential. In seeking healthy food choices folks are looking for answers to food-related questions. I’ll continue to share information, suggestions and tactics to help you stay on the right path to good nutrition, fitness and well-being. The trends forecast for the coming year have synergy—they can work together to help you achieve goals for a healthier lifestyle.

Sustainability using a simple definition relates to methods of using or harvesting resources so that the resources are not wasted or permanently damaged. This can impact food choices during the week. Look at options that will minimize food prep time, and manage the food budget to avoid over spending and food waste. For example roast two whole chickens at the same time, use one for a roasted chicken dinner with noodles, use the second for chicken sandwiches and shredded chicken enchiladas. Make chicken noodle soup with the carcass and noodles from the roasted chicken dinner and use the remainder of the second chicken to make richly flavored chicken broth that is ready-to-use from your freezer.

Greens are both a descriptor and power food on the hot list. Greens are edible leaves of plants such as beets, dandelion, kale, mustard, Swiss chard and turnips. These dark green leafy vegetables are, nutrient-rich and contain minerals, vitamin C and many of the B vitamins. They are low in calories and a good source of fiber. Greens have grown in popularity and availability; traditionally they are steamed, sautéed or slow-cooked. Uses now include greens as ingredients in salads, soups, sandwiches and more.

Snacking and Mini-Meals are growing in popularity as people snack throughout the day. Small bites, acceptability of an appetizer in place of the entree in restaurants, tapas, and bite-size portions are options that have helped fuel the increase. Research from food industry research leader, the NPD Group indicates that more than half of Americans snack two to three times per day, while one in five eating occasions is a snack. Snacks as part of the daily diet are an important option for healthy eating. Wise choices for snacks such as Greek-style yogurt, medium-size apple or orange, and almonds boost energy and take the edge off hunger to prevent overeating when it’s mealtime. Snacks throughout the day are especially important in managing diabetes.

Wise Buy Proteins include beans and other legumes, tofu, cheese and eggs. Protein is a critical part of a healthy diet, but it does not always have to come from a slice of meat or poultry—there are plenty of choices that are lower in fat and price. You can substitute tofu for meat in lasagna, choose beans and rice such as red beans or black beans the signature dishes of popular ethnic cuisines. There are also high protein grains such as quinoa, buckwheat and amaranth. The grains are gluten-free and can be served as hot cereals or ingredients in salads, breads, soups, and stews.

Take away: Health and well-being continue to be hot topics for 2013. If your goal for the year is about improving nutrition, increasing fitness and focusing on your well-being, you can rely on these trends to help you stay on the right track.

1. The first step is to make a plan, and a list, putting it on paper or the digital gizmo of choice. This helps you to shop for items that are located in one area at the same time. You’ll avoid repeat trips and can make the most of each shopping day. As you accomplish each task, cross it off—this helps you focus on what’s completed and what’s next. This will help keep you organized and minimize stress—being overwhelmed and stressed contributes to overeating and anxiety.

2. Before heading out don’t skip breakfast or lunch, have a meal at home. This helps you control your calorie intake. A balanced meal with protein such as an egg, cheese, lean meats nut butters (i.e. peanut, almond or other nuts), and whole-grain bread, along with low-fat milk, water or coffee will provide plenty of energy. If your plan is to shop a full day, you’ll be well fueled for a couple of hours before taking a snack or meal break.

3. Take single-serve snacks along such as dried fruit, nuts, cheese, popcorn or trail-mix. If you feel your stamina waning, you’ll have a few items at your fingertips to munch on. Don’t forget to add a travel-size bottle of hand sanitizer to your hand-bag—they are always a good thing to keep with you on any outing.

4. After three or four hours take a break. Try to choose a quiet spot away from the food court if you’re in the mall. If your choice is for a snack, choose a nutrient rich foods such as a peanut butter sandwich, lean wrap, fresh vegetable dippers or crackers with hummus, fresh fruit with cheese or low-fat Greek-style yogurt. Try to avoid high-sugar choices that create a quick rush of energy or sugar-high that can followed by a feeling of sluggishness.

5. Keep yourself hydrated—when you don’t drink enough fluids this can leave you feeling tired. Water is the best thirst-quencher; 100% juice drinks or fruit smoothies in 8-oz. to 10-oz. portions are also good choices. Avoid excessive coffee intake—too much caffeine will stimulate your appetite and may increase anxiety.

6. Take a brisk walk to the car to stow packages in the trunk instead of loading yourself down with too many bags and boxes. You’ll get some fresh air that is rejuvenating along with squeezing in some extra exercise.

7. Try to avoid shopping longer than the typical workday—let’s face it overtime at work or the shopping mall is no fun. If you still have tasks on that list, once you are at home and feeling more energized, this is the time to review the list and check it twice. You’ll be ready to roll with a plan, stamina and wholesome snacks for the next shopping excursion.

The Take Away: To accomplish any task you’ll stay on track for success with a plan, stamina and healthy food options.

For more information and ideas, check out my free report 10 Weight Loss Tips for Life at http://thenutritionplanner.com