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When faced with calorie restriction, the body automatically reduces metabolism to ensure survival, which slows weight loss and is the cause of "plateaus". Consume a low carbohydrate, high protein diet combined with exercise to help increase metabolism after calorie restriction to avoid gaining back lost weight. The combination of protein and exercise signals the body that the crisis is over, and it is safe to burn fat instead of saving it for famine conditions.

Most illness can be improved or even eliminated with proper attention to diet. Junk foods, processed sugar, excess salt, trans fats, chemical additives and vitamin/mineral deficiencies contribute vastly to ill health. Commit to eliminating one junk food per week, and adding one nutritious food per week until your diet is healthy.

The saying "Fat makes you fat!" was popular in the past, and led to a low fat craze in dieting. The body needs essential fats (Omega-3's and 6's) to make cell walls, nerve cells, brain cells, to transport fat-soluble vitamins in the blood, and to protect organs. Focus on consuming healthy fats in nuts, seeds, avocado, and fish oils. Eliminate trans fats, and minimize heavily saturated fats (Omega-6's) found in processed meats to maximize health.

Hydrogenated fats (trans fats) are unhealthy because they have been chemically restructured to prevent breakdown and spoilage. While this process is good for the food industry and the shelf life of foods, the body can't break trans fats down either. The result is excess unnatural fats floating in the bloodstream clogging arteries and damaging blood vessel linings. Eliminate trans fats for a healthy cardiovascular system.

Alcohol metabolism requires and often depletes both B Vitamins and magnesium. After alcohol consumption, in addition to drinking water to rehydrate, additional B Vitamins and magnesium may help restore balance more quickly. Consider having B Vitamins and magnesium supplements available after a bender.

Eat a high protein breakfast within one hour of waking to jumpstart your metabolism for the day. Skipping breakfast signals the body that food is scarce, which causes the metabolism to drop into conservation mode, and increases likelihood of increased hunger at the next meal.

Most people need 8 hours of sleep to rejuvenate and balance hormones - especially the hunger control hormones. Plan to sleep 7-8 hours nightly to help control binge eating and weight gain.

Raw fruits, or fresh homemade fruit juices that contain the pulp and fiber of the fruit are far superior nutritionally to commercial juices because the vitamins, minerals and enzymes remain intact, and the fiber/pulp slows insulin response. Processed or concentrated juices are diluted and pasteurized (heated) creating a mostly fructose drink similar to soda in insulin response. Try making your own fruit juices in a juicer or blender to maximize nutrition.

Salmon steak and salad, added black plums, pepitas and nut mix. Mango and chilli dressing. Was delicious and really easy to make

I really like this :-)

what are everybodys plans for the weekend to make sure you stay healthy?

Let the Mountain climbers begin.