Saturday, June 17, 2017

What are the Health Differences Between Smoothies and Juicing?

Smoothies vs Juicing, both are healthy options.
Over the past decade or so, both smoothies and juicing have become increasingly popular among both everyday people and fitness gurus alike due to their nutritious content, creativity, and fast nutrient absorption.

However, what most people do not know is that, though both drinks offer a convenient, satisfying way to get your full day's worth of fruits, veggies, and more, they are not created equal. In fact, the following comparisons will help you understand the health benefits between the two.

Both Juicing and Smoothies Make It Easier to Consume More Fruits and Veggies

Both juicing and smoothies offer a convenient way to increase your fruit and vegetable intake, which is good for you. The antioxidants in fruits and vegetables alone are enough to ward off many illnesses. In fact, studies show that consuming five or more servings of fruits and vegetables daily can decrease the risk of mortality from cardiovascular disease as well as reduce the possibility of stroke by approximately 26 percent.

As good as both veggies and fruits are for you, it may be difficult for some people to get the recommended daily amount of five or more servings in a day; however, juicing and smoothies make it possible. And, they can even provide a genius way to get your kids to eat their veggies finally!

Smoothies Contain the Whole Fruit

With blending, the process to make smoothies, what you put into the blender is what you get, meaning the whole fruit or vegetable is consumed, so most of the fiber is retained, which is beneficial for good digestive health. Also, because smoothies enable you to add other types of foods such as yogurt and seeds, etc. to increase your healthy fat and protein intake, they are typically thicker and more satisfying, which helps you stay full longer.

Juicing Provides a More Nutrient Dense Beverage

With juicing, the juice part of the fruit or vegetable is divided from the pulp, which is fiber, so you receive a thinner, more concentrated liquid that contains more phytonutrients, plant-based compounds that are shown to provide positive health effects, nutrients, and vitamins. Therefore, it is ideal for those on a low-fiber, nutrient-rich diet.

Smoothies Often Contain More Sugar

Because smoothies can be blended with other ingredients such as powders, flavored yogurts, and fruit juices, etc., and they typically provide larger juice sizes, they often contain more calories from sugar in a single serving of juice.

Smoothies Can Be Used as a Meal Replacement

Since smoothies can be blended using a complete balance of ingredients, such as protein, veggies, and fruits, etc.; they can be used as the perfect meal replacement. And, since they can be blended using flavored powders, they can also be developed into your favorite flavor to help make your drink more enjoyable.

Juicing Makes Consuming Your Veggies Quicker

For those who want to increase their veggie intake but don't like the taste of vegetables, juicing provides a quicker way to get your veggies down. Since juicing provides smaller, more concentrated portions, they can be consumed faster. You could even try pouring your juice into a shot glass and consume it that way to help make getting your veggies more fun.

Juicing Requires Specific, Often More Expensive Equipment

Though it is not a health factor, it is still important to note. If you opt for the juicing method, to get the concentrated juice that you desire requires specialized equipment to do this, which means you will need to invest in a juicing machine. Juicing machines on average cost more and tend to be a bit bulkier than other equipment, so plan accordingly. Also, the process of juicing typically takes a bit longer than other juicing methods, so keep this in mind as well.

Smoothies Can Be Made Using A Variety of Equipment

Making smoothies requires no specialized equipment; therefore, they can be concocted using just about anything from a blender to a potato masher to a high-end product like Vitamix. And, since they take just a few minutes to mix, they make the perfect treat for those times when you need your vitamin fix in a hurry.

No matter which type of vitamin drink you prefer, there are a few important things to keep in mind to ensure you receive the most health benefits. For starters, always use a variety of fruits and vegetables to get the most antioxidants, minerals, and other nutrients. And remember, they should be consumed within 24 to 48 hours to prevent a loss of vitamins. Also, when concocting smoothies, in order to keep added calories at bay simply steer clear of calorie rich foods like sweeteners, whole milk, and ice cream, etc.

Dr. Donna Sergi is a leading Chiropractor in Brooklyn who uses Nutrition Response Testing to help people maintain a healthy lifestyle with diet modification and whole food supplements. Learn more by visiting her website at
Additional Resources

Saturday, May 13, 2017

10 Foods for Improved Digestive Health

Ten Foods to Improve Digestive Health
Ideally, your body should be able to digest almost any food you put in your mouth. However, recent changes in the way food is processed and prepared, as well as lifestyle changes, mean our bodies are not able to efficiently handle everything we eat.

Some foods, such as fatty meats, are best to avoid if you want to maintain proper digestive health. The good thing, however, is that there are plenty of foods that can ease digestion.

The first step to fixing your digestive health is to take a good look at your diet and alter it as necessary. For the best digestive health, your diet should include both healthy fats and foods that are high in fiber, while avoiding processed and fried foods.

It is critical to incorporate leafy green vegetables and fruits every day to help maintain your regularity. Eating three meals each day that are well-balanced, not skipping meals, and avoiding eating too much at one time all contribute to healthy digestion and superior gastrointestinal health. It is also important to stay well hydrated. Here are ten foods for improved digestive health.

Yogurt - Your gut already has trillions of bacteria that help you digest your food, and yogurt naturally contains a lot of healthy bacteria, which are noted as "live and active cultures" on the label. The bacteria in yogurt replenish the healthy and normal flora in the digestive tract to keep it healthy.

Kimchi - This Korean favorite is typically made with cabbage, onion, radish, and spices. With its main ingredient being cabbage, it promotes the growth of healthy and beneficial bacteria in the digestive tract. Cabbage is a kind of fiber that is not digested, so it helps your body eliminate waste, which keeps your bowel movements regular.

Beans - Beans contain much-needed fiber, which is an important part of keeping your digestive system on track. Beans are a great food for their high fiber content and low-fat characteristic. Try some dried beans and lentils to help give your digestive system a boost.

Fish - The healthy oils in fish have anti-inflammatory properties. This can benefit your heart and your digestive tract. The best fish to eat are fatty fish such as salmon, tuna, and mackerel. However, it is important to note that the amount of fish oil that your body needs for a real boost to your gastrointestinal system is extensive, which may require supplementation.

Ginger - Ginger is a traditional Asian remedy for stomach aches and nausea. It is great for digestion and a natural remedy among pregnant women who are suffering from nausea. Ginger aids digestion by helping food move quickly from the stomach into the small intestine.

Chia, Flax, and Acacia - These high fiber additives are great to put into your morning smoothie or incorporate into a filling breakfast bar that you can grab on your way out the door. While they are high in fiber, they are also high in omega 3s, which also help keep your digestion healthy.

Fresh Carrot Juice - Fresh carrot juice contains enzymes that help your body digest food properly. These enzymes are created naturally by your body, but giving them an extra boost with fresh carrot juice is an excellent way to aid your digestive system.

Lean Meat - If you are going to eat meat, choose chicken or other lean meats, which will be digested a lot easier than red meats such as steaks. Red meats are much fattier. Your body can handle lean meats like chicken a lot better.Additionally, lean meats have not been associated with an increased risk of other health concerns such as colon cancer like red meats have.

Whole Grains - Whole grains like oats and brown rice are a great source of fiber. In addition to helping your digestive system, this fiber also helps you feel full longer and lowers your cholesterol. Complex carbohydrates are slowly digested by your body, so you will not have a blood sugar crash a few hours later.

Bananas - Bananas help to restore your normal bowel function, especially if it has been compromised. Bananas also restore electrolytes and potassium, which can be lost if you have poor gastrointestinal health. Bananas also have a lot of fiber that helps aid digestion.

It is so important to eat things that your body can process easily without causing stress to your digestive system. It is best to avoid processed foods or anything your body sees as unnatural. Try to eat foods that only have one ingredient and are as close to their original source as possible.

Dr. Donna Sergi is a leading Chiropractor in Brooklyn who uses Nutrition Response Testing to help people maintain a healthy lifestyle with diet modification and whole food supplements. Learn more by visiting her website at
Additional Resources

Saturday, April 22, 2017

Common Problems of Imbalanced Hormones

Woman with insomnia experiencing one of the common problems of imbalanced hormones
Hormones are the chemical messengers that tell the cells and organs what they should be doing. When imbalances occur, parts of your body fail to function correctly or optimally. Everyone has different hormones constantly moving through his or her bodies at different levels. Hormone levels naturally shift throughout a person's life, but irregular shifting can cause a wide variety of issues and problems that can range from mild to severe.

When no other cause of your symptoms or ailments can be determined, it can be your hormones at work. Depending upon the hormone or hormones involved, you can experience anything from sleep problems to chronic acne to anxiety. Many people are surprised to discover that their symptoms are the result of their hormones. Hormone imbalances can affect both men and women.

Sleep Problems

Progesterone and estrogen levels can both play a role in your sleep, and they react in different ways. If you have trouble falling asleep or do not feel rested after sleeping, your progesterone might be lower than it should be. It can sometimes make it difficult to fall asleep and stay asleep. If your estrogen levels are low, you may experience hot flashes or night sweats that can make sleep much more difficult. Estrogen levels being too high may cause hot flashes in some people as well. These two hormones often work in conjunction to regulate a lot of the body's functions.


Very sudden hormone changes can cause you to experience increased anxiety and sometimes even depression and mood swings. Your hormones, especially estrogen, play a role in the release of some chemicals in your brain - dopamine, norepinephrine, serotonin, and much more. Some other hormones also travel along the same pathways and can affect your mood and emotions if their levels are either too high or too low.

Weight Loss Issues

A decrease in estrogen levels can cause an increase in appetite in some people. Along with eating more because of this hormone imbalance, it also makes it more difficult to lose any weight you have gained. Digestion and the storage of fats are regulated by hormones.


It is normal to experience acne breakouts during adolescence, and many women often continue to break out during or before menstruation. Unexplained breakouts, as well as persistent acne, can be from a hormonal imbalance. Adult acne is usually the result of higher than normal androgen levels. Androgen can make your oil glands over-produce your body's natural oils, and this can clog your pores. It can also affect the skin around your hair follicles, which may also clog your pores.


Bloating can be mild to severe and sometimes cause a great deal of discomfort. Women often experience some bloating with menstruation. Just like acne, this is because of the hormone fluctuations associated with their cycle. Bloating at other times with no other known cause can also be the result of fluctuating hormone levels. As mentioned with appetite and weight loss issues, progesterone and estrogen play roles in things like fluid retention and digestion, which can lead to bloating.

Low Libido

Testosterone is the hormone that regulates your sex drive, commonly referred to as your libido. Lower testosterone can cause a lower sex drive, while higher testosterone levels result in an increased desire for sex. This is true for both men and women, although testosterone is often thought of as only a male hormone. In actuality, this hormone is present in everyone, but in different levels for men and women.

Hot Flashes

Hot flashes at night can impact your sleep, but they may also occur during the day, and they can vary from being manageable to a major issue that interferes with your life. The hormone changes that occur with menopause often cause hot flashes. Hot flashes are one of the most common symptoms associated with this major bodily change. Hot flashes can occur at other points in a person's life as well and are the result of abnormal hormone imbalances. For some people, they are caused by low estrogen, and for others, they are due to high estrogen and very low progesterone.

Dr. Donna Sergi is a leading Chiropractor in Brooklyn who uses Nutrition Response Testing to help people maintain a heart-healthy lifestyle with diet modification and whole food supplements. Learn more by visiting her website at
Additional Resources

Saturday, March 25, 2017

Learn Why You Are Allergic to Pollen, Dust, Dog and Cat Hair

Young girl suffering from allergies who is allergic to pollen, dust, dog and cat hair.
All allergic reactions are immune system disorders. The symptoms can vary in harshness between individuals and also depend upon the allergen.

Many allergies result in symptoms like sneezing, a runny nose, and itchy, watery eyes.Pollen, dust, and cat and dog hair often cause these types of symptoms. All of these allergens are airborne particles. These types of allergies are much different from food-related allergies, although both are immune system reactions.

When you have an allergy and you are exposed to the allergen, your immune system overreacts to the stimuli. Allergens are all harmless substances, but your body mistakes them for dangerous substances. Your immune system reacts by producing antibodies and continues to react to the substances each time you are exposed. Allergies can develop at any time. You may become allergic to something you were not previously allergic to, and your allergies may change in severity over time, as well, as your body responds differently to the allergens.

Some people are genetically predisposed to allergies. If your parent or parents have allergies, you are much more likely to suffer from the same allergy. Often a child's allergies are much more severe than their parents'. Allergies may also be related to exposure to allergens at an early age.

Living in highly-industrialized countries further increases the likelihood of a person developing allergies. This is particularly true if you live in an area with a great deal of pollution. You are more likely to suffer from more allergies and have more severe reactions under these conditions. Allergies are much more common in urban areas than rural.

Pollen Allergies

Being allergic to pollen is often referred to as hay fever. It is a seasonal allergy and is the most common type of allergy worldwide. During the spring, summer, and fall, various plants release pollen to reproduce. These tiny particles float easily through the air and are carried by the wind to fertilize other plants. As a result, these particles can also easily enter our respiratory system through our noses and throats.

It is very difficult to avoid pollen. When the pollen count is high, it can even get into your home through your ventilation. Ragweed is the main cause of pollen allergies in North America. This weed produces very large amounts of pollen that many people are sensitive to. Some people are only allergic to specific plants during the different seasons.

Pollen allergies cause sinus and respiratory symptoms. Along with itchy, watery eyes, runny nose, and sneezing, pollen may also cause a sore throat, cough, headaches, and worsen asthma symptoms for those who suffer from asthma. This type of allergy shares a lot of symptoms with the common cold and some other maladies. Unlike a cold virus, pollen allergies are treatable. In order to know if you have this type of allergy and not a cold, you can be tested by your doctor.

Dust Allergies

Dust allergies are very similar to pollen allergies. This type of allergy can cause tightness in the chest and shortness of breath, also worsening asthma symptoms and causing the other common allergy symptoms. For some people, a dust allergy causes skin itchiness instead of respiratory symptoms.

Dust is made up of a lot of different tiny particles, any of which may present as an allergen. They can include dust mites, cockroach refuse, and mold spores. Sometimes pollen and also pet hair can be in the dust mix. Cleaning actually stirs up dust and usually makes symptoms worse for people with dust allergies. Dust tends to settle, but vacuuming, sweeping and dusting sends the particles into the air allowing them to be inhaled. Being allergic to dust can be dealt with by taking antihistamines as well as minimizing the carpet in your home, decreasing humidity, and using high-efficiency filters for heating and cooling.

Pet Hair Allergies

Most people that are allergic to pet hair are technically allergic to pet dander. Dander is made of proteins found in pet saliva. Cats and dogs both lick themselves to get clean, and this transfers their saliva to their fur and also skin. Their hair and skin particles can be inhaled as with pollen and dust. For this reason, there are no breeds of cat or dog that are completely hypoallergenic, though ones with shorter fur that shed less tend to be less bothersome to allergy sufferers. Like other airborne allergies, pet allergies are treatable, so giving up your pet is not necessary if you find that you have developed allergies.

Dr. Donna Sergi is a leading Chiropractor in Brooklyn who uses Nutrition Response Testing to help people maintain a heart-healthy lifestyle with diet modification and whole food supplements. Learn more by visiting her website.
Additional Resources

Saturday, February 18, 2017

Heart Healthy Foods

Heart healthy foods to incorporate into your regular diet along with exercise.
Part of being healthy is protecting your heart health, which in addition to regular exercise, can be achieved simply by incorporating a few select foods into your regular diet. In fact, the following 16 foods contain naturally occurring nutrients that have been shown to improve heart health.

Omega-3 Fatty Acids -
Omega-3 fatty acids, which are found in cold-water fish such as wild salmon, tuna, anchovies, sardines, flaxseeds, chia seeds, almonds, and walnuts are beneficial for increasing blood flow, which is good for the heart. Also, Omega-3s also help lower triglycerides, a type of fat that contributes to heart disease.

Nut Grass-fed Meat and Dairy Products - have a more balanced omega 3 ratio to omega 6 due to eating grass rather than genetically modified corn, also high in natural Vitamin A and D.

Pastured Chicken Eggs - yes, eggs are good for the heart, especially chickens that are eating their natural diet of earthworms, grass, and insects rather than genetically modified corn.

Certain Vegetables - Red, yellow and orange veggies like carrots, red peppers, acorn squash which has carotenoids, fiber and vitamins.

Certain Fruits - Orange colored fruits like cantaloupe, papaya have beta-carotene, magnesium, and fiber.

Nuts - and especially walnuts! When incorporating Omega-3s into your diet, keep in mind that the fatty acids found in nuts differ from those found in fish.

Olive Oil - Olive oil, as well as avocado oil, coconut oil, walnut oils, can be substituted in place of trans fat and saturated fats generally found in partially hydrogenated oils, which have been known to contribute to "bad" cholesterol build-up in the arteries.

Dark Chocolate - Cacao, which is the main ingredient in dark chocolate, is full of flavanols. Flavanols help prevent blood clots and lowers "bad" cholesterol by hindering it from sticking to the artery walls. Also, it also helps lower your blood pressure. The dark chocolate has to have at least 70% cocoa.

Red Wine - Red grapes, which are found in red wine, are packed full of resveratrol, which helps decrease inflammation and prevents blood platelets from sticking together. This is the reason red wine in moderation may be good for your heart health, but only 4 ounces a day.

Tomatoes - Tomatoes are high in potassium, vitamin A, vitamin C, fiber, and lycopene, which help prevent against all types of diseases, including cardiovascular disease. For increased lycopene benefits, experts suggest cooking the super fruit, which helps makes the lycopene more readily available.

Strawberries - Strawberries, as well as raspberries, blueberries, blackberries, and other berries, are high in the antioxidant polyphenol, which soaks up free radicals that can damage the body. Furthermore, berries also provide a good source of fiber and vitamin C, which are both known to help lower your risk of stroke.

Avocados - Avocado's creamy fruit contains powerful anti-inflammatory effects that help prevent the hardening of artery walls from becoming worse. Additionally, they also contain monounsaturated fats that help lower "bad" cholesterol. Sunflower oil is also a good source of monounsaturated fats.

Soluble Fiber - Soluble fiber helps lower "bad" LDL cholesterol. This type of fiber can be found in many foods; however, lentils, chickpeas, and other beans contain the greatest source of soluble fiber. Okra, eggplant, apples and pears are also good sources of soluble fiber.

Green Tea - Green tea has been shown to lower the risk of heart attack in tea drinkers. In fact, just 12 ounces per day can reduce your risk of heart attack in half. Additionally, the antioxidant catechin helps lower the body's inflammatory response, which in turn can decrease your risk of developing both gum and heart disease.

As you can see, there are many delicious heart healthy foods, which makes it easy to incorporate them into your daily diet. Mix and match foods to keep it interesting, and don't be afraid to try new foods on your journey towards improved health. As with any new plan, allow yourself time to adjust, and before you know it, you'll be managing your health like a pro.

Dr. Donna Sergi is a leading Chiropractor in Brooklyn who uses Nutrition Response Testing to help people maintain a heart-healthy lifestyle with diet modification and whole food supplements. Learn more by visiting her website.

Additional Resources

Saturday, January 28, 2017

The Truth About Cholesterol Medication

The Truth About Cholesterol Medication
Holistic Healthcare holds many key benefits over traditional medical treatments. One of these is its inherent ability to treat so many health ailments without encouragement or exaggeration of side effects and complications. When it comes to particularly advanced health conditions, being able to affect condition positively without inducing additional problems is especially vital. Holistic means to treat the body as a whole.

I would like to specifically address traditional, big pharma-based cholesterol medications. This group of drugs is administered to millions of people each year. Certainly, one cannot say that successful cholesterol maintenance via his route has not been achieved. One reason for this drug group's market successes is that of successful outcomes. However, another reason for such market success is due to lack of awareness in the alternative, holistic treatment methods.

Big-pharma cholesterol drugs do indeed help with many cases of cholesterol management. In many cases, this comes at a profound cost, though. Side effects are something we're all aware of in most medications today. However, due to regulatory systems being altered within the body, the particular side effects experienced in big-pharma medication approaches to cholesterol management can be quite serious.

Six, Ugly Truths

When one becomes aware of the side effects and hidden truths about these artificial, lab-made meds, it becomes apparent that the holistic way is a much safer and healthier one for the entirety of the body. Don't just take our word for it, though. Here are six, scientifically noted examples of the ugly and often unspoken sides of big-pharma cholesterol medications.

1. Diabetes Facilitation - Diabetes is a condition that involves the body's disability to properly regulate blood sugar levels and thus lots of other body functions as well. Its sufferers are often struck with a lifetime of troubles due to this harsh condition. Believe it or not, because of the potential for these traditional, cholesterol-lowering drugs to also interact with blood sugar levels and bodily regulation therein, the onset of diabetes directly due to taking these types of drugs is a valid and verified risk, as confirmed by the FDA:

2. Digestive Problems - An even more widespread difficulty spawned by the use of these popular medications is that of digestive irregularities and conditions. From constipation, diarrhea, and cramping, to gas and digestive stress, these drugs don't just affect cholesterol levels. For those that decide to try and weather this digestive storm regardless, additional, irritations and medical interventions become needed for these new-found issues.

3. Sleep and Energy Issues - For those living with cholesterol concerns, the last ailments we need to add to the mix are the additional problems of sleeplessness and low energy. For some, low energy side effects of these meds make daily function a struggle. For others, the inability to get sufficient sleep manifests through insomnia, restlessness, and other, similar issues. Sleep is the body's restorative process after all, why disturb it?

4. Mental Depreciation - Let's consider for a moment that your traditional, big-pharma cholesterol meds are working remarkably well at controlling your cholesterol levels. Within several weeks to months of use, though, you start to feel mental changes taking place that are not good. Memory loss and haziness, confusion, and even headaches are all noteworthy contributors to the list of side effects experienced by those taking these medications regularly. One more fact: we don't know if mental degradations experienced during this time can be verifiably restored later or not.

5. Severe Reactions - In addition to the seemingly never-ending list of mal-effects one risks suffering from these synthetic drug approaches, there are a number of less common yet serious and very dangerous effects that can also occur. Rhabdomyolysis is a terrible affliction that sees sufferers methodically break down in areas of muscle tissue and kidney condition. Death or a lifetime of misery can be the resulting paths one experiences taking these drugs, as confirmed by WebMD:

Exaggerated CPK levels cause a whole host of serious muscular system problems. Myositis is another terrible affliction in which the body's musculature is severely afflicted by these drugs. All of these terrible, additional disorders can be yours in addition to your cholesterol issues if your gamble with these meds doesn't pay off.

6. The Unknown - We know of so many terrifying side effects and ugly truths that are scientifically proven accompaniments to these popular medications. What's arguably even more terrifying is the fact that there is so much that we still truly don't know about these drugs. On a regular basis, we hear stories in the news and in medical journals that prove some previously unknown mal-effect that synthetic medications can have. We simply don't know every detail about how these chemicals affect the body and why until generations of test subjects and study have undergone the painful rigors of time-dependent discovery.

From what we do know and what we are still learning about these traditional, chemical remedies, it's quite the gamble to take when cholesterol is already taking its toll on the body. No one needs to create health ailments when Mother Nature already has that one covered. Holistics provide a much safer, anatomically-friendly, natural approach to ailments such as elevated cholesterol. These natural, cholesterol-managing methods come with absolutely zero chance of such ugly truths and side effects, guaranteed.

About the Author

Dr. Donna Sergi is a leading Nutrition Response Testing Practitioner and Chiropractor in the Brooklyn NY area. Learn more about holistic healing by visiting her website at:

Saturday, December 10, 2016

10 Important Tips to Eat Right
Eating healthy sounds like a noble idea, but for some, it can be a task that's easier said than done. When it comes to eating healthy, it is important to understand the elements of healthy eating in order to truly appreciate it and incorporate it into your lifestyle.

Long-term healthy eating helps contribute to a healthy weight, which can decrease the risk of developing certain diseases, including diabetes, cancer, and cardiovascular disease, and increase your self-esteem.

These ten important tips on eating right will assist you with making the best food selections, so you get the most from your foods. Before you know it, you'll be an expert, teaching your friends and co-workers how to eat right, as well!

1. Eat a Variety of Foods - There are more than 50 varieties of healthy foods, each with their beneficial nutrient content, so there's no need to stick with just one or two. Instead, incorporate a variety of healthy foods into your diet, which will help ensure you receive a variety of vitamins and keep you from getting bored, so you continue to eat healthily.

2. Enjoy Plenty of Vegetables - Fruits and vegetables are packed with essential nutrients our bodies need to function properly. In addition, they are also high in fiber, which helps you feel fuller longer and aids in healthy digestion.

3. Choose Good Carbs, Not Bad Carbs - Carbs are essential for producing energy; however, carbs in the wrong forms can increase your chances of obesity, high blood sugar, and certain diseases. When consuming carbs, be sure to select good carbs, such as whole-grain bread, pasta, and cereals, which are high in fiber and nutrients and can be processed by the body better.

4. Eat Regularly - Skipping meals can lead to ravenous hunger, which can cause you to overeat. Eating main meals at regular intervals, along with snacking between meals, can actually stave off hunger. Just be sure to calculate your snacks as part of your daily caloric intake.

5. Ingest Moderate Portions - It is possible to enjoy all the foods you love if you keep the portion sizes reasonable. For example, if you are dining at a restaurant, you could share large portions or dessert with a friend to help reduce calories.

6. Stick with Quality Proteins - When selecting proteins, stick with high-quality choices such as fish, poultry, low-fat dairy, and beans, which are healthier for you.

7. Choose Healthy Fats - Foods, such as fatty beef, butter, and cheese, and oils, such as palm oil and coconut oil are high in saturated fat, which can contribute to high cholesterol and increase your risk of stroke and heart disease. On the other hand, essential fats, such as those found in fish, plant oils, and nuts promote healthy cholesterol and lowers harmful LDL cholesterol.

8. Consume an Adequate Amount of Calcium - Not only is calcium crucial for maintaining strong teeth and bones, but it also keeps your muscles, heart, and nerves functioning properly. In addition, studies show that calcium provides minute thermogenesis properties which boost the metabolism and burn fat, which is important for losing or maintaining a healthy weight.
9. Drink Moderately - Moderate drinking, three drinks for women a day and four drinks for men a day, can be beneficial, while excessive drinking can have detrimental effects for some.
10. Drink Plenty of H20 - Being that our bodies are comprised of mostly water; it is important to keep it well hydrated in order to keep it functioning properly. Water plays an important role in many bodily functions. It distributes essential nutrients to cells within our body, helps lubricate joints, helps remove toxins and sodium, and acts as an internal air conditioner to regulate our temperature through respiration and sweat.

In the end, eating right is all about balance. Meaning, as long as the majority of your food choices are healthy, you can allow yourself to consume the foods you love from time to time in order to keep from feeling deprived. Also, as with any new regimen, ease into it slowly to allow yourself to adjust to the new changes. Lastly, if you fall off the wagon, or fall prey to the entire tub of cookies and ice cream, don't beat yourself up, simply see the next day or meal as an opportunity to start fresh, and start over again.

About the Author

Dr. Donna Sergi is a leading Nutrition Response Testing Practitioner and Chiropractor in the Brooklyn NY area. Learn more about holistic healing by visiting her website at: