By Alana Gold, Registered Dietitian

It’s the New Year! The parties, get-togethers and festive dinners are winding down and now you’re left feeling tired, sluggish and worn out. Bad eating habits got the best of you this holiday season and it is time to take back control of your diet and health with Truestar’s top nutrition secrets for a healthier you!

1. Avoid trans fats: Trans fats are a type of fat formed when manufacturers change liquid oil into a solid, such as shortening or margarine, through a process called hydrogenation. Trans fats are called “funny” fats because they can cause a slew of health problems such as clogged arteries, increased risk for heart attacks, inflammation and neurological disturbances. Trans fats are found in foods that contain vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated oils. Click here for ways to get healthier fats in and trans fats out of your diet.

2. Eat hormonally balanced meals: All Truestar Nutrition Plans are hormonally balanced. Eating in hormonal balance helps to improve energy levels, helps promote weight loss and may help prevent, and possibly reverse, disease processes such as heart disease, cancer and stroke. A hormonally balanced way of eating includes:

• Energy-dense carbohydrates such as whole grains, beans, vegetables and fruits that contain fiber, which helps to stabilize blood sugar and insulin levels.
• High quality protein such as fish, poultry, lean meats, soy, tofu and lowfat dairy products.
• Essential fats for good health such as olive oil, avocado, flax and nuts.

3. White flour is out, brown is in: Do you feel tired after eating a big bowl of white pasta? That’s because white pasta and bread are made from refined flour, which has been processed and stripped of its nutritious fiber, minerals and vitamins. The lack of fiber causes these foods to rapidly enter the bloodstream creating a rush of insulin in the body. Too much insulin results in weight gain, fatigue and other hormonal problems. For a great way to stay healthy, try replacing refined flours with whole grain products such as whole wheat, multigrain, flax, kamut, spelt and brown rice bread and pasta.

4. Fast food is getting healthier: With obesity rates soaring, fast-food restaurants have started their own health kick to win over health conscious consumers and avoid further obesity lawsuits. Many fast-food chains now provide nutrition information, online fat and calorie counters and offer healthier alternatives to burgers and fries. A report by the Center for Science in the Public Interest (CSPI) shows new menu items growing in popularity include: Wendy's Mandarin Chicken Salad, Burger King Chicken Whopper Jr., Subway's lowfat subs, McDonald's Fruit 'n Yogurt Parfait and Burger King BK Veggie Burger. Check out the Truestar Nutrition Plans for eating on the go, which include these healthier fast-food options.

5. Think green: When your mom told you to “eat your greens” she was right! From green veggies to a green food powder, the color for 2004 is green. Greens, whether in a salad bowl or in a glass, are nutritional super foods important for good health. Greens are an excellent source of vitamin A and a good source of vitamin C, calcium and fiber. Greens help give you more energy, boost your immunity and have disease-fighting and anti-inflammatory properties. Get your greens to help protect you from an array of chronic diseases.

6. Add soy to your diet: Soya wanna know more about soy? Soy is a bean that is rich in protein and contains little or no cholesterol or saturated fat. Soy has many health benefits, such as protecting against heart disease and some forms of cancer, decreasing the risk for osteoporosis and improving symptoms of menopause. Soy is also a good milk substitute for individuals with lactose intolerance. As soy’s popularity grows, so does the variety of forms available, such as soymilk, tofu, soy burgers, soy deli meats, textured vegetable protein, soy cheese and soy nuts. For more on soy, click here.

7. Drink herbal teas: It seems as though regular black tea has been pushed aside to accommodate the growing popularity of herbal teas. Green, mint, strawberry, peach, vanilla—the list goes on and on. Herbal teas appear to be the beverage of choice for their taste and for the soothing feeling they provide. In addition, herbal teas pack a nutritional punch. Herbal tea is a rich source of antioxidants, which help to fight against cancer, heart disease and the effects of aging. Tea also aids in digestion, strengthens the immune system and is a good source of fluid intake. Try drinking herbal teas instead of coffee for your morning kick!

Following these health “secrets” this year will help pave your way to a healthier and more vibrant you.

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