Now, I didn’t know about the link between diabetes and breakfast, and I guess more research must be done to support this hypothesis, but I do believe that it’s never a good idea to skip breakfast. Other studies have shown that you’re more likely to gain weight (about 15 pounds per year!) when you skip this important meal.

But, let’s not reach for that toaster strudel (which, incidentally, was part of my daily breakfast regimen throughout my four years in high school) just yet. Although those are seriously yummy, that’s not the type of breakfast that will contribute to your overall health. When you’re looking for a breakfast food, look for one with protein, fiber and good carbohydrates. By “good” carbohydrates, I mean those that won’t spike your blood sugar. Actually, if a food is high in fiber along with its carbs, it’s probably good for you. High carb plus low fiber equals an unhealthy blood sugar spike.

So, I’m sorry to say that we have to say goodbye to the bagels and pastries and hello to the oatmeal and whole grain toast. I know it may seem like a bland and boring way to start your day, but after some time, you’ll look forward to your healthy breakfast. You see, tastes change. As you get used to healthy eating, you’re reconditioning your taste buds. After you kick the sugar habit, you’ll find that your old favorite foods might be a little too sweet for your taste.

I think that’s nature’s way of helping us get back on track. Yes, we can go astray (and we do), but our bodies are always ready and willing to get back to their healthy state (although, it sometimes does take some coaxing).

Today, I had a peanut butter sandwich with whole grain bread for breakfast. Is it the healthiest thing I could have chosen? No. I have a full container of oatmeal (which would have been a healthier choice) sitting right next to the bread. But, that sandwich does contain protein, fiber and good carbs, so it gets a pass in my book.

Another great breakfast idea (for when you have a little more time) is the breakfast burrito. No, I’m not talking about the kind you get at the drive-through. I’m talking about a healthy version with beans, low-fat cheese and a whole grain tortilla. I’m talking about a homemade breakfast burrito that will knock your socks off – and keep you feeling full for hours – and avoid spiking your blood sugar. It’s a win-win-win!

Truthfully, it doesn’t matter what you choose for breakfast as long as it has protein, fiber and good carbs. Fruit is another great option to have along with whole grain toast.

It may be a little late for breakfast today, but you can start thinking about what you’ll have tomorrow. Trust me; you’ll feel better and have more energy throughout the day.

For one, thoroughly chewing your food boosts feelings of fullness and can help keep you from overeating at each meal. But chewing also serves another purpose. Many people don’t realize this, but chewing is one of the first steps in your digestive process. It’s very likely the only one we have any control over, but that also means we can screw it up – and we often do.

When you thoroughly chew your food, you make it easier to digest because it goes down in a smaller and more absorbable state. You spend less energy digesting, so your body is free to use that energy for something else. Now, you can go for a walk and give even more of a boost to your weight loss efforts.

Here are a few tips for making sure your food is chewed well each time:

1. Count your chews. Try for forty chews per mouthful. I know it seems like a lot, but you will eventually get used to it.
2. Put your fork down between bites. This sounds like a really easy tip, but it’s much easier said than done –especially when you’re hungry. But, like anything, practice makes perfect. Put the fork or spoon down right after you put the food into your mouth, and don’t pick it up again until you’ve finished your forty chews.
3. Practice mindful eating. That just essentially means that you’re focused and aware of what you’re doing while you’re eating. Focus on the act of eating instead of letting your mind travel to faraway places, engaging in conversation or watching television. Controlling your eating habits will be a lot easier if you’re actually paying attention.

The first two groups didn’t show any sign of change to their mood or behavior at all. The group who ate vegetarian reported that they were in better spirits at the end of the trial. This might be because of the arachidonic acid found in meat. Studies have shown that high levels of arachidonic acids are associated with mood and behavior problems.

It brings up a very interesting point. Personally, I follow a strict vegan diet, so my point of view might be a little biased. However, I don’t think anyone would disagree that it’s a good idea to get more fresh fruits and vegetables into your diet and cut back on the animal products. I’m not saying that it’s necessary to become vegan or vegetarian (although my biased view is saying it’ll help a lot of things), but you have to think of things this way: We’re not really seeing a lot of studies that indicate that we should be getting more meat in the standard American diet. So, it’s probably pretty safe to cut back consumption.

If you think becoming a vegetarian or vegan might improve your health in some way, my best advice is to test the waters. Commit to a two-week trial, and then see how you feel. If you’re in a better mood and have better health markers (cholesterol, sugar and blood pressure), it might be something to consider for the long haul.

Studies like these are always interesting to me. I know a few people who are contemplating a nutrition degree, but are always wondering where it will take them. When they ask “What can you do with a nutrition degree?” I always answer “You can change lives, starting with your own.” It really is a very fulfilling profession.

1. You can expand your culinary repertoire by learning how to make gourmet main dishes that don’t require the use of animal products. I’m not talking about salad here. I’m talking about substantial Portobello steaks, scrumptious veggie burgers and fancy casseroles like ratatouille.
2. You don’t have to worry about contaminating your countertops and other food with salmonella and e. coli, if only just for the day. Isn’t that a refreshing thought?
3. You can impress the vegetarians and vegans in your life. They may have cornered the market on meatless meals, but your newly-found skills will give them a run for their money (and make them feel comfortable dining in your home).
4. It’s just plain old good for your health. Not only is a meal free of animal products free of cholesterol (that’s right I said free, meaning zero cholesterol in the entire meal), but it will also be lower in saturated fats and higher in vitamins, minerals and antioxidants. If you’re worried about protein, don’t. The body makes protein from the amino acids in plants (that’s where the cows get it from), so as long as you’re getting enough calories, you’ll be fine. Plus, you can have meat tomorrow.
5. You’re likely to lose a few pounds. Vegetables are lower in calories and fat than animal products, so you can lose quite a few pounds if you make a habit of having a meatless Monday every week.

Everyone always ends up being envious of my four-day weekend, but I’m not sure they’d be willing to put in the 15-hour days necessary to make it happen. For me, it’s worth it – but, it’s still a challenge. In order to put in a 15-hour day, I have to get up at five and get to work immediately. That’s the biggest challenge for me. I’m not a morning person by any stretch of the imagination. This morning was the absolute worst. My alarm went off, I hit snooze, and I started dreaming that I was working. I even dreamed that I looked at the alarm clock and it was 6:30. That didn’t happen, though; I ended up getting out of bed by 5:30. Phew. At least is was better than the dream where I was learning how to become an optometrist. What a snooze-fest that one was; literally.

I know this isn’t the healthiest way to live, but it allows me to make a living and enjoy my summer at the same time. Imagine having four days off every week? It’s pretty cool. But, the problem is that I drink two pots of espresso on the days I work. I’m not even kidding; two pots.

It’s insane. That’s why I’m trying to switch to green tea. Green tea is packed with antioxidants and it’s known to provide a significant energy boost without as much caffeine as coffee (and definitely less than espresso). It’s a good switch to make, if you can do it. Coffee also has a lot of antioxidants, and it’s not terrible for you, but most nutrition experts will agree that you should consume it in moderation. And I don’t think two pots of espresso equals moderation on any planet. Time to cut back and make some changes. Have you ever dealt with a coffee addiction? If so, how have you handled it?

Most nutrition experts agree that everyone should be taking a multivitamin, and especially so if they’re over 50. It’s hard not to agree with that logic when so many Americans aren’t getting nearly as many servings of fruits and vegetables as they should every day. We tend to think that our bodies are self-sufficient, but we couldn’t be more wrong.

Whenever you hear of a vitamin, mineral or fat being referred to as “essential,” that means that we can’t make it on our own: we need to get it from food. Not only that, but we need to get enough of it from our food every day. The body does amazing things on its own, but it will inevitably perish without the right fuel.

It can be hard for us to understand how crucial our vitamin intake is because vitamin deficiencies tend to happen over a long period of time. It’s not like you forget to eat breakfast and end up with scurvy. So, we take things for granted until the body doesn’t work as it should.

The problem with that is when the body doesn’t work as it should, we then go to the doctor who usually prescribes a chemically-derived medication. I honestly believe that most health problems can be prevented with proper nutrition. And, I’ll bet most doctors would even agree with that statement. Also, any accountant would agree that spending a few bucks on vitamins is a whole lot better than getting a bill from the doctor.

So, that’s why I believe it is important to take a multivitamin. Yes, it is infinitely better to get all of your required nutrients from whole foods. But, just consider the multivitamin as insurance; a way to know for sure that you’re covered – even on days when you’re too busy to get three square meals.

So, if you’re not familiar with farmer’s markets, I’ll give you the low-down. They are sort of like flea markets for food (but, that sounds gross. It’s not gross). It’s an outdoor place where farmers go to sell their produce directly to consumers. How awesome is that? Here are some of the benefits:

1. Locally grown – When your food is locally grown, that means it was picked much sooner than the stuff that had to be shipped. When you see a tomato on your supermarket shelf, it may have been picked up to two weeks earlier. At the farmer’s market, the stuff you’re buying was probably picked earlier that morning. Fruits and veggies start losing nutritional value as soon as they leave the vine, so the sooner you get it, the more good nutrition you get.
2. Close to organic – You might find some certified organic produce here, but the truth is, that label is expensive. So, even though a lot of small farmers go through some of the same processes as those who get the organic certification, they might not have the label. It’s not a bad thing as long as you know where your food is coming from. Feel free to ask them about what they use for bug control and if they rotate their crops. You don’t have to grill them as if you were a police officer. Most local farmers are happy to talk about their farming process. You might even call it pride.
3. Rotating crops – Just like organic farmers, local farmers often understand the benefits of rotating their crops, so they get the most nutrients out of the soil. Those nutrients are transferred into the produce, and then into your body. It’s a very good thing.

Most people celebrate with a glass of Guinness and a hearty meal of corned beef and cabbage (at least that’s what we do here in the states). But, then you end up feeling bloated the next day (and maybe even hung over). This year, how about switching things up a bit, so you don’t have to put on weight to partake in the festivities.

Go ahead and have some corned beef (it’s really rich in iron and protein), but keep your portions small. If you are the one doing the cooking, you have more control. Buy a low-sodium cut and trim all the visible fat from the meat before you boil or steam it. Boiling or steaming will reduce the salt-content even further.

Since you’re eating a lot less corned beef, you can load up on the cabbage – which is an amazing superfood that is packed with nutrients. Just be sure not to overcook it or those nutrients will start dying off.

You can even enjoy your potatoes. Potatoes have been given a bad rap by the low-carb brigade, but they are one of the most nutrient-dense foods around.  If you fry them, you’re adding fat and calories and reducing the nutrient content.  Instead, boil or bake them, and don’t add unhealthy toppings.

Instead of a tall glass of Guinness, try a short Dublin Old Fashioned. It’s a little sugar, mint and lime muddled together with Irish whiskey.  You’re still in the spirit of the day, but it’ll only cost you 135 calories.

Want to attack those crow’s feet? Instead of a laser, maybe you should try throwing the sugar in the trash. Sugar has been found to be responsible for a process called glycation, which is believed by many dermatologists to be at least half of the reason why we get those unwanted fine lines. It has been tested and the results show that people perceive those with high blood sugar as being older than those who have normal blood sugar levels.

This kind of reminds me of the tobacco issue. You know how you can tell a smoker just by looking at him or her? Well, I’m wondering if the same might be true for a sugar addict. Of course, a lot more research must be done before we completely understand the ramifications of the extra sugar in our bloodstream, but I wonder if we’ll see a day when you encounter someone with lots of wrinkles and think “Boy, she must have eaten a lot of cupcakes in her day.”

So, the fountain of youth may very well be found in our cookie jars (that is, if said jar is empty, of course). According to many dermatologists, you just need to avoid sugar to combat about half of the reasons why our skin starts looking old. To me, that sounds a whole lot better than botox, and you can even afford it on an administrative assistant salary. I’m sold.

I always say, if you’re only willing to do one thing to improve your health every day, make it a green smoothie. It will help your body prepare for anything else you plan to throw its way.

Here are some of my favorite smoothie ingredients:

Bananas – Regardless of whether I’m making a green smoothie or a fruit smoothie, I always add bananas. They have a nice mild flavor and they give the drink a great smooth consistency. Plus they have tons of potassium.

Romaine lettuce – Leafy greens are among the best foods you can possibly eat, but adding spinach or kale to your smoothie might overpower everything else. That’s why I love romaine lettuce. It’s packed with vitamins and minerals, but it doesn’t have an overpowering taste.

Limes – Smoothies always need some liquid to get things going, and I like to add something with a little more nutrition that plain old water. Lime juice is a great source of vitamin C, and it adds a nice tropical flavor.

Cilantro – I know, this one isn’t for everyone, but I can’t get enough of this flavorful herb. I just love the taste of cilantro, but I know it’s also highly detoxifying. It has been known to chelate heavy metals and help escort them out of your body.

Celery – Celery has a lot of water and it adds a nice mild flavor to your smoothie. I’m always surprised at how much I taste the celery in my smoothies, but it’s never too overwhelming. It’s a very subtle taste.