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And eat it too. >> well, people forget that real chocolate is actually antioxidant and a real food group, in my opinion. the fewer ingredients, the better. i keep good quality, raw chocolate in my handbag at all times. >> it's a good pick me up. i love them too. you have a candle here. what kind of candle is this? >> it's a lavender candle. the reason i have that is because sleep is such a huge issue for travelers. >> oh, yes. jet lag. >> yes. and even if they're traveling domestically, often having the regular sleep pattern disrupted has a huge impact on overall health. if you think about it,...

After that, a small egg wight omelette and after that, i will do something like stir fried beef and broccoli and a green smoothy and two to three hours and it keeps going. >> sign me up. >> let's underline this. skipping meals is the way to gain weight. >> that's right. >> why? >> here's why. after two to three hours, your body needs nutrition. if you don't provide nutrition and get the hunger pang, we know that feeling, whatever you consume after your blood has changed that you are in starvation mode gets stored as fat. >> oh, no! >> cave man mode. >> you stay in cave man mode. let's show thi...

>> jump over here to cereals, we know that the really sugary ones. >> yes. >> alisyn: like the fruit loops have a lot of sugar, but even standard serious have a lot. >> yes, in a study they tested 40 had 11 grams or more in one serving and by the time you get to lunch you've had the the added sugar, the weight gain, high cholesterol and things that can contribute to our lower health. so what you want to do look for the plain cereals, buckwheat, kasha and energy, and complex carbs and energy without the added sugar. >> alisyn: quickly, smoothies, people think they're doing a healthy thing. >> o...