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introduction

selenium. Eggs are particularly good sources of lutein and zeaxanthin,

antioxidants that may help protect against eye problems such as macu-

lar degeneration and cataracts. The cholesterol in eggs may change the

cholesterol particles in your blood to the larger, less harmful particles.

Indeed, large epidemiological studies have failed to link increased egg

consumption to increased heart disease. Most of all, eat eggs because

they are delicious, whole, unprocessed foods.

IF You are not hungry for breakfast, it’s perfectly acceptable to break

your fast at noon with a healthy lunch. But there’s nothing inherently

wrong with eating breakfast either. Remember, eat whole, unprocessed

foods at all meals and skip the snacks. And if you don’t have time to eat?

Then don’t eat, but don’t reach for a sugar-sweetened drink instead.

The sugar-sweetened drink is one of the leading sources of added

sugars in the North American diet. This includes all soda pop, sugar-

sweetened teas, fruit juice, fruit punch, vitamin water, smoothies, shakes,

lemonade, chocolate or other flavored milks, iced coffee drinks, and

energy drinks. Hot drinks such as hot chocolate, mochaccino, and coffee

and tea can also be laden with sugar, especially when you don’t make

them yourself at home.

What about alcohol? Alcohol is made from the fermentation of sug-

ars and starches from various sources. Yeasts eat the sugars and convert

them to alcohol. Moderate consumption of red wine does not raise

insulin or impair insulin sensitivity, and therefore may be enjoyed occa-

sionally. Up to two glasses a day (4 ounces/175 milliliters per glass) is not

associated with major weight gain and may improve insulin sensitivity.

But trendy alcoholic drinks such as “hard” lemonade, flavored wine cool-

ers, cider, beer, and traditional liqueurs and cocktails are often loaded

with syrups and other sweet flavorings and can add significant amounts

of sugar to your diet.

What is left to drink? The best drink is really just plain or sparkling

water. Slices of lemon, lime, or orange are a refreshing addition. Infusing