It is estimated that 70% of all Americans are overweight.  Childhood obesity is on the rise and has become a serious health issue.  Recent investigations report that the increase in obesity globally is considered a serious medial epidemic that affects a significant portion of the world's population.  All of the major causes of death -heart disease, cancer, diabetes, kidney and liver disease are dramatically associated with being overweight or obese.

                Weight loss and overall health are inseparable.  I consider a weight-loss program successful only if the weight loss is permanent, safe and promotes overall health.   It would be irresponsible for me or anyone to suggest a diet that is unhealthy.  Therefore we need to be aware of the many popular diet books that can help a person temporarily lose weight, but in the long run can be very detrimental to our health.

                The following ten tips will help you loose weight and most importantly will help you to develop healthful habits.  You will discover that you can eat more food and still loose weight when you eat the right kinds of food.

1. make the salad the main dish

                Raw greens are the healthiest food in the world.  Each day eat a huge green salad made with an assortment of raw vegetables.  Raw vegetables are quickly and easily digested.  They are high in fiber; and they are full of cancer fighting nutrients.  You can eat as much as you want because you can't over eat them.  They will fill you up.   Eat the vegetables that you like the most.  I like to make my salad with spinach or romaine lettuce.  Then, I add shredded carrots and shredded red cabbage, broccoli, cucumber, celery, green peppers and raw almonds.  These veggies are high in nutrients and low in calories.  You will not get fat eating them.

2. eat fruit everyday

                Eating lots of fresh fruit is satisfying, filling and delicious.  Fruit makes an excellent breakfast.  I like to eat fruit by itself and just make it the meal.  It doesn't matter what kind of fruit you eat as long as it is fresh and unprocessed.  Watermelon, grapes, strawberries, pears, apples, bananas are all great!  Try some frozen blueberries (straight or blended) as an alternative to ice cream.

3. try variety - it is the spice of life, especially with vegetables

                Contrary to what some may think, eating vegetables is not boring.  There is a huge variety of vegetables and they come in many colors.  While you should eat them raw everyday, you can also eat them cooked as often as you like.  Frozen greens like broccoli and green beans are quite nutritious and convenient.  If you don't have time to make a salad, just grab some carrots, broccoli, tomatoes, celery or whatever you like.  When I am rushed for time, I like to eat sliced cucumbers and green peppers with lemon juice squeezed over them.

4. enjoy starchy vegetables but avoid refined starches

                Baked white potatoes, sweet potatoes and red potatoes are filling and nutritious also.  Prepare them with other vegetables such as asparagus, green beans or broccoli.  Add seasoning like basil, rosemary and cayenne pepper and you will have a scrumptious meal.  When you eat grains, eat whole grains like brown rice. And restrict your intake of bread and pasta.

5. eat beans

                Beans are a powerhouse of superior in nutrition.  They reduce cholesterol and blood sugar. They have a high nutrient per calorie profile and are very filling.  Beans are digested slowly and have a stabilizing effect on blood sugar.  Enjoy them with baked potatoes for a satisfying meal.  Red beans and rice are quite popular - make sure to use brown rice and not white rice.

6. eliminate animal and dairy products

These foods are fattening and are associated with many diseases including heart disease, cancer and diabetes. 

7. consume nuts and seeds daily

                Pecans, walnuts, almonds and others may be rich in calories and fat; but scientific studies consistently report that nuts offer disease protection against heart attacks, stroke and cancer.  They also help lower cholesterol.  Raw nuts are ideal for snacks or to sprinkle over salads.

8. eat lots of mushrooms

                Mushrooms make a great chewy replacement for meat.  Try a Portobello sandwich.  Mushrooms contain a variety of powerful phytochemicals and have been linked to decreased risk of chronic diseases, especially cancer.          

9. eliminate processed foods

                Examples of processed foods are potato chips, cookies, crackers, candy, ice cream etc.  They don't really fill you up or completely satisfy you.  But they are high in calories, fat, salt, chemicals and other artificial non food ingredients.  And you guessed it; the nutrition value in them in zero.  Eating them make it almost impossible to loose weight.

10. drink lots of water everyday

                Distilled water is the best.  Avoid tap water because it contains dangerous chemicals.  Don't drink with meals; however, drink water all day long between meals.