We've always suspected that with food , one thing leads to another, and we are trying to find a way to have it both ways-only to backfire on us and end up just giving up. It is very clear that just exercise alone does not do the trick. So this process allows us to look at our food in a new way with the end result being win-win - less deprivation and much food satisfaction. You feel better after the first weekend you try it-more energy, less lethargic, and skin that has good color and elasticity. By making more of your own foods yourself, you are cutting down on your food budget, and cutting out the #1 mood buster, sugar and refined carbs, which clinical studies show are more addictive than cocaine to the body. There are also studies that show lowered rates of anxiety and depression by following clean eating practices, thus the term Happiness Diet! With Alzheimer's disease being now called the new type 3 diabetes it is now time to follow prevention!

So what's so new about this plan? Here's a few starting points to try for yourself:

• Eat whole foods. This means foods should be in their natural state. All fruits, vegetables, meat, fish, poultry, dairy, whole grains, legumes, seeds, and nuts that have not been processed. Fruit juices would not be part of this, nor would be buying food that is already prepared. Prepared foods have the excess fat, sugar, and salt in them. This is what stays in our system and makes it hard to lose weight. You can do food prep when the time permits, and use the slow cooker whenever possible. Just remember to buy fresh!

• Buy unrefined carbs. These are the carbs in whole fruits and vegetables, whole grains, and legumes. Whole grains are those like brown rice, quinoa, whole-wheat, and oats. This is not oatmeal in packets.

• Select fresh high-quality proteins. Buy fish, skinless poultry, lean meat, eggs, and low-fat or fat free dairy. Beans and legumes are also high-quality proteins. Drain and rinse beans if using canned, although in this process it would be better to put a package of beans in a slow cooker and use them after cooking during a 4-6 hour process. Hamburger many times is treated, so using fresh ground, not ready made patties is the key.

• Use healthy fats. This is olive and canola oil, avocados, and nuts. Oil has calories. One teaspoon is one fat exchange, so use it in moderation, don't just pour it on because it's good for you. Other oils to use are safflower, sunflower, sesame, corn, peanut, and soybean. These are not hydrogenated and do not contain the harmful trans fats.

• Eat smaller portions more often. I like this one! I eat smaller meals (3) with snacks throughout the day. So my fruit comes between breakfast and lunch with a few nuts. My yogurt and salad or cottage cheese and salad are followed by fruit and vegetables to snack on. Knowing the right exchanges to lose and maintain comes in handy here. Clean eating practices help us pick snacks that are lower in calories.

• Make your water your beverage of choice. Have it first! Before the coffee in the AM with a slice of lemon to boost the metabolism! Have it all day in your water bottle, with a slice of lemon! Carry that water bottle along everywhere you go. Drink so it becomes a habit, not just when you are thirsty. Coffee is included in clean eating as are unsweetened teas, low-fat and fat-free milk. Remember the no more than 4 cup rule with caffeine. Diet soda is not a part of this plan, so start to wean yourself off slowly now.

• Get moving! Get into a class at the YMCA several times a week! See a wellness coach to get ideas or a personal trainer. Evidence shows that even 15 minutes a day is beneficial! Get outdoors for that serotonin boost, the happiness chemical, whenever possible!