"To change your relationship with food, to eat smarter, and to get plenty of exercise," says Robyn Goldberg, a registered dietician from Beverly Hills. "By changing your relationship with food, I mean not to sit down and eat because you're bored or depressed, but because you know your body needs sustenance to function. And I'm not talking about cookies and candy, but foods that are good for you."

Among the foods she recommends people focus on for snacks and meals are fruits and vegetables that are high in vitamins and nutrients; chicken, turkey, fish and egg whites that contain a lot of protein, which is the building block of muscle; and complex carbohydrates like vegetables, whole grains, peas, and beans, which contain fiber and starches. Carbohydrates are the main source of blood glucose, which is a major fuel for all of the body's cells and the only source of energy for the brain and red blood cells.

Once you have a handle on what to eat, another thing to take into consideration is quantity. Goldberg says not to overindulge. "Smaller more frequent meals are a lot better for you than sitting down to three big meals a day," she says. "And don't forget to make a point of working off those calories. If you can't get to the gym, at least take frequent breaks throughout the day and walk. It's great exercise."

Another important point Goldberg brings up is that a lot of people think eating healthy means they have to stop eating their favorite foods, but that's not necessarily true. "You don't have to stop eating your favorite foods, just switch to a brand that is more nutritionally balanced," says Goldberg.

In other words, eat smarter. One brand Goldberg recommends her patients try is Crum Creek Mills (www.crumcreek.com). The Pennsylvania-based company offers healthier, more nutritionally balanced takes on everyday foods such as pasta, mac and cheese, bread sticks, pancakes and muffins -- by adding soy. Soy is low in saturated fat; rich in nutrients such as calcium, iron, zinc, and many of the B vitamins; an excellent source of protein; and cholesterol free.

More and more people are adding it to their diets these days, especially in light of studies highlighting its health benefits. Eating soy lowers a person's risk of cancer, and in women, reduces the risk of osteoporosis and severity of menopausal systems such as "hot flashes."

You can order Crum Creek muffins, pastas and snacks direct from the company. Just call toll-free, (888) 607-3500 or log on to www.crumcreek.com to place an order.

Courtesy of ARA Content

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Crum Creek's muffin mix has already won over the critics. A story in the December 2004 issue of Health Magazine says, "Most muffins are just like cake without the icing (not that we don't love them anyway), but that isn't the case if you make your own with Crum Creek Mills' Soy Protein Muffin Mixes. Just add oil, milk, and an egg or two; then pour the batter into a muffin tin and bake. All the mixes are tasty but the Brilliant Bran won us over. The muffins pack about 7 grams of protein and 3 grams of fiber a piece, but they're so light, you'd think they were bakery fresh."