We've all seen chicken portrayed as the low-fat, heart-healthy alternative to red meat for years, but it no longer adds up. You might want to lean away from eating birds and lean toward more plant-based options of protein like black beans, lentils, tofu, chickpeas and whole grains.

An abundance of peer-reviewed science is showing that a whole foods, plant-based diet prevents most heart attacks, strokes, and even many kinds of cancer. It gets you to your ideal weight easily and sustainably, reverses Type 2 diabetes, and even fixes erectile dysfunction (because it greatly improves circulation!).

Be patient and gentle with yourself as you continue to learn new ways of eating and living. There is no need for hard-and-fast rules or white-knuckle determination. Keep leaning forward into the positive changes you are making, and then apply that same gentleness to your family and community.

I grew up in Doraville, Georgia and I ate barbecued ribs and chicken fried steak, and all kinds of cheesy grits, you know, and I never even thought twice about it.

You can do something as simple as drinking two cups of water before a meal to fill your belly a bit so that you don't overeat, or change up your cheese from dairy to nondairy.

Most diets would have you cutting things out from your diet; they are about denial and discipline.

Personally, I enjoy a bowl of brown rice for breakfast most of the time.