Focus on Fruits:  Eat a variety of fruits each day. Try eating an apple about 15 minutes before your dinner in order to avoid over-eating.

Vary your Vegetables:  Eat vegetables from across the rainbow of colors each day, but focus on doubling the amount of dark and leafy green veggies. Make vegetables the largest part of your plate each day.

Look for non-dairy sources of calcium:  Try almond milk or coconut milk for a low fat, dairy free way to boost your calcium.

Aim for three meat-free days a week:  Studies confirm that the saturated fat, cholesterol and triglycerides found in animal proteins contribute to weight-gain, high cholesterol, and even cancer. Substitute meat-free varieties of your favorite foods.

Add nuts and seeds to your daily diet:  Nuts and seeds are power-packed sources of the good fats, protein and trace minerals. Try an ounce of raw almonds, pumpkin seeds, sunflower seeds and dried cranberries to make your own trail mix.

When eating out: Take a few minutes to go on line and look at the restaurant's website. Most post their current menus, so you can get an idea of what healthier options are available. Remember, you can always ask the chef to modify a dish by holding the cheese, using a tomato based sauce instead of a cream based sauce, or having a side of broccoli instead of fries. 



Vegetarians and Vegans don't get enough protein - This is a myth and completely untrue. Fruits and vegetables are packed with protein. As a matter of fact, one cup of broccoli has more protein than an egg, calorie for calorie!

A carb is a carb is a carb - This myth gets people into trouble regularly. All carbohydrates are not considered equal. Complex carbohydrates keep you feeling full longer, add fiber to your diet and help fuel your body. Simple carbohydrates turn to sugar almost immediately in your body and get stored as excess fat when your body has enough to fuel it.

I have to starve myself to lose weight - This is so far from the truth! Plant based diets rich in fruits, vegetables and whole grains, along with daily snacks can keep that metabolism humming and help shed the excess pounds!

Healthy food is boring and tastes bland - Let me show you how wrong you are about this one! Learn to fix delicious food that the whole family will love!

I don't need to watch what I eat, I exercise - You cannot out exercise poor nutrition! It WILL eventually catch up with you. Let me show you how easy a new way of eating can be, and how it benefits the entire family.

Eating chicken and turkey is healthier than beef - Too much animal protein in your diet contributes to higher cholesterol, increased chance for diabetes, and overall weight gain. Instead of choosing a different protein from an animal source, choose a plant-based protein such as black beans, quinoa, or avocado.