Nutrition Suggestions:

Eat more fish, chicken, and lean cuts of red meat. Eggs are an excellent source of protein and their cholesterol content is not as bad as once thought.

• Fruits should be thought of as a between meal snack. Fruit juice tends to be high in sugar so don't drink large quantities. To improve overall water intake, a small amount of citrus juice (orange, lemon, grapefruit) can be added to water to improve its palatability.
• Which leads me to the next point- drink at least 64 oz of water per day. You'll need more if you are dieting, overweight, when it's hot, or when exercising.
• Eat more fiber, such as that found in vegetables, whole grains, and fruit. Fiber supplements can help, but be sure what you take is a kind that will help you. When you first start increasing fiber intake, you may notice more gas. Be sure to increase your water intake when taking any fiber supplements. Supplements such as "Beano" can be very helpful, although this is a normal process, and will decrease as your gut becomes healthier.
• Try eating vegetables for breakfast- they can really taste good if you mix them in with eggs, or try saving vegetables from the night before and reheat them in the morning. It gets one of those 5 servings a day out of the way.
• Avoid processed foods such as white flour, white sugar, and white rice. In fact, if you want to be really healthy, shop in the grocery store only on the periphery- the center isles are where they put most of the processed stuff.
• Milk is not really a great food from several standpoints. If you like milk and don't want to give it up, drink low fat or nonfat forms, and avoid the intake of BGH (Bovine growth hormone) by buying milk that has "BGH free" on the label. Also, think of milk as a food, not as a beverage.
• Be aware that just because it comes from a health food store doesn't mean it is absolutely healthy. Learn to read labels, look for key ingredients, and know what the ratio between fat-protein-carbohydrate should be for you. (As a rule, fat intake should be no more than 20%. Protein should be about 20%, leaving the remaining 60% for unprocessed carbohydrates). Avoid high-glycemic carbohydrates and sugars in all forms.
• Fat is not bad- it is essential for us to consume healthy fats daily. However, hydrogenated oils and partially hydrogenated oils (oils that have been chemically altered to be solid at room temperature) are deadly even in moderate amounts. Avoid them at all costs- read labels! Use olive oil daily.

For more nutrition information and products see http://www.teamstarlight.com/holtholistichealing or http://www.lef.org