Natural Juices Not As Healthy As May Seem – Study

Natural juices are rich in fructose, unlike water or low fat milk, according to Dr. Richard Johnson from the University of Florida College of Medicine. Researchers believe that fructose may trigger obesity for humans.

Previous studies connected excessive drinking of soft drinks and fruit juices with a high risk of diabetes, blood pressure, or obesity, said Johnson. Glucose sends signals to the body to produce insulin, a hormBMI calculator, calorie counter, carbs counter, calorie calculator, diet planner, menu planner, workout planner, weight loss, weight loss tools, nutritional information, nutrition labelone that tells the brain when to stop eating and turns sugar into energy. Fructose does the opposite and causes resistance to insulin, said Johnson.Weight gain may appear when large amounts of fructose are consumed over a long period of time, according to Peter Havel, an endocrinologist at the University of California.

Some natural juices have larger amounts of sugar than sodas. For instance, apple juice has more fructose than a soda, said Havel. A cup of apple juice has twenty more calories than the same amount of soda, according to the Department of Agriculture Nutrient Data Laboratory.

High-fructose corn syrup or fructose may lead to high levels of uric acid in the body. Dr. Johnson and his research team showed in a previous study on lab mice that a high-fructose diet leads to insulin resistance and the body produces more uric acid. Glucose does not cause the same problems, said Johnson.

Too much natural juice may also increase the children's risk of bone fractures.

(c) Project Weight Loss 2007. All rights reserved.

Modifying a Home for a Senior

Most seniors want to live independently for as long as they can. Moving into a nursing home or assisted living center, or moving in with children or other relatives, may make sense for any number of reasons, but one must take into account the senior's self-esteem. Very few seniors are comfortable in situations where they feel they are a burden on someone else, either financially or logistically. In the United States, over 90 percent of those who own their own homes want to "age in place."

There are various ways to modify a house to make it safer or more accessible to a senior who is beginning to lose easy mobility or who already suffers from physical limits. Modifications can sometimes be problematic; Many seniors will be living in homes that were built decades ago, well before builders were thinking about design considerations for the elderly. We might not think twice about a narrow doorway or a staircase, but for a person with physical limitations, these can be impassable barriers.

In order to determine whether a house can be appropriately appropriated, do a room-by-room assessment, taking into account safety and accessibility issues. There are several detailed safety checklists available online that address issues such as electrical supply, electrical appliances, smoke detectors, and the like; Many of these are common-sense issues, such as keeping electrical cords close to walls wherever possible and ensuring that circuits are not overloaded. For an older house, consider having a licensed electrical inspector come over and ensure that the system is safe and up to code.

Is everything in the house accessible? A senior with restricted mobility will likely not able to access the highest shelves in a closet or cabinet, so be sure that only sold-items are stored there. If most of the home's storage space is inaccessible, you may need to add additional storage space. And all plugs and switches should be easily reachable. Current code specifes the proper placement of plugs and switches, but older homes may have these in odd places.

If the senior will continue to cook in the kitchen, then this is an important room to check thoroughly. Are all the cabinets easy to reach? The top shelves may be inaccessible, so put commonly used items on lower shelves. Are the countertops at a comfortable level? If they are too high to work on comfortably, they may need to be lowered. This will likely involve installing at least some new cabinetry. Are the stove controls easy to manipulate? You can install a device that will automatically turn off an electric stove, via a timer or motion detector. Such automatic switch-off devices are not yet available for gas stoves, so if you have gas, you might consider switching to electric. Also, make sure that the range hood completely covers the stove top and effectively sucks out all the cooking smoke. If the hood is too small, quantities of smoke may escape into the kitchen and the rest of the house, creating hazardous conditions.

The bathroom is another place to check carefully. In most cases, you'll want to install grab bars both along the toilet and in the shower area. The toilet should be "comfort-height," slightly higher than ordinary toilets. The bathroom should have plenty of elbow room to move around in; if it's cluttered, you might want to move some things out. And pay attention to the floor; If the floor is made of slippery ceramic tile or marble, you should install small, textured, non-slip ceramic tiles, or some other surface that is not slippery when wet.

If the home has a staircase and the senior is incapable of safely mounting or descending the stairs, you will need to install a stair lift. For straight staircases, lifts are fairly simple devices; some can be easily removed and folded up for storage when not in use for long periods of time. A straight lift will cost around $ 2,000 to $ 4,000 and is easily installed. If you have a curved staircase, a stair lift will need to be custom built; this can cost from $ 7,000 to as much as $ 15,000, so if your budget is tight you may need to find alternative solutions.

Another consideration is interior doorways, especially if the senior uses a wheelchair or walker to get around. Some interior doorways may need to be widened. You'll need to talk with a building engineer to determine what modifications may or may not be possible. If too many doorways need widening or if it is structurally impossible to enlarge certain doorways, your home modification project may not be feasible.

Outside, you may need to install a ramp to the front door if you currently have stairs. The most important consideration is to blend the ramp in with landscaping; an obvious wheelchair ramp in front of a residence is a glaring indication that the occupant may be an easy target for crime. Think about a concrete ramp that blends in with the aesthetics of the house, or a wooden ramp that blends with a wooden deck around the front door. You may be able to "hide" a ramp in the garage or in the back of the house.

Modifying a home for a senior can be a big job, but if it allows the senior to continue living independently, the job can be well worth the expense.

How To Get A Guy To Fall In Love With You

Do you feel like fate has singled you out to be alone the rest of your life? Would you like to meet a guy and fall madly in love? If you don’t want to be single forever, do you know how to get a guy to fall in love with you?

When I was young it seemed simple to have lots of boys around. I thought they were all in love with me because it seemed they never wanted to go home. Now that I am older, I think I have a different picture of the situation. My Dad was a cowboy, he told great stories, and we had horses. Those boys might have been smiling and friendly, but I don’t think their visits were about me. They were in love with Dad.

Getting a guy to fall in love with you is more complicated that owning a horse. What will help you is understanding how to develop your personal attraction and magnetism. When you do, it will be easy. But if you are stuck thinking love will never happen for you, you need the following:

*Self assurance

Confidence is magnetizing. This is how you get who you want. Confidence starts with knowing you can take care of yourself wherever you are. Whether you need social skills, a career path, new friends, financial planning, or counseling to handle your emotional issues, help is out there for you if you ask for it.


Becoming a trust-worthy person starts with trusting yourself to do the right thing, no matter how difficult the situation. Do you say what you mean and mean what you say? Are your thoughts and words in alignment with your actions? The man you want will fall in love and stay in love if he can trust you.


Feminine women have great power. Men flock to them. True femininity has substance. An attractive woman cares about her spiritual center, her competency at what she does, and the quality of her friendships. She also cares about her appearance, takes care of her health, and stays fit from exercise.

*Words of endearment

Men like women who pay attention to them and pay them compliments. Sincere compliments will attract men to you like bears to honey. If you feel secure with a man, and have been dating him for a while, he will also like to hear terms of endearment like being called sweetie, sugar, darling, and baby.

*Larger purpose

Extremely attractive women know they are fulfilling a greater purpose and are serene about it. They have an inner-based spiritual center that is the foundation under everything they do. They have the kind of energy that calms people and everyone wants to be around them. Wherever they are, they make a contribution, just by their presence.


If you have the qualities mentioned above, and you know how to laugh, play, and enjoy yourself wherever you go, you are irresistible.


If you want to fall in love and stay in love, you need to take the steps to make that happen. If you don’t know how to get on track to do that, get yourself a coach.

When you do the above, you will know how to get a guy to fall in love with you. And you won’t even need a horse.

Fashion After 40

With so many designers and trends targeting the svelte body
of the twenty-something, is it possible to look fashionable
as the years pass and your body begin to tell the tale?


In fact, with a little ingenuity and sleigh-of-hand, it's
easy to be fashionable and stylish regardless of how many
candles are on your birthday cake.

Now let's be frank: unless you work out religiously, you
probably do not have the same body at 40, 50, or 60 that you
did at 25. Time, gravity, and pregnancy all take their toll
on the female body, as does menopause. And when you mix a
mature body with fashions obviously made for a younger
person, it can lead to self-doubt, frustration, and

But it does not have to be that way. Getting older also
means getting wiser, and like a fine bottle of wine, you're
improving with age. So you do not have the same body as
those twenty-somethings you see in magazines or on TV. So
what? Would you REALLY trade everything you've learned
Since your twenties for the body you had back then?
Probably no sooner than you'd like to re-live puberty,
thank you very much.

So how can you be fashionable without wearing all those
body-conscious clothes so en vogue these days? By
remembering the "3 C's" when you dress: clean, classic, and


Clean lines create a clean silhouette which makes the body
appear more youthful by skimming the trouble spots instead
of calling attention to them. Complicated cuts, seams, and
details usually call for a killer body to pull off, so if
you have not got it, steer clear of those styles.


Classic styles are called classic because they remain in
style year after year. Why? Because they look good on so
many bodies! Sheathes, A-line skirts, flat front pants –
all tend to flatter a variety of shapes. What's more,
because they remain in style year after year, classics are
easier on the budget than trends.


Covering approbably is the key to aging gracefully. If
your upper arms, thighs, and décolletage have all seen
better days, it's time to cover them up a bit instead of
sharing the wear-and-tear with the world. Now I'm not
talking about draping yourself in a tent for the rest of
your life. Far from it. I'm talking about wearing short
sleeves instead of going sleeveless, Capris instead of
shorts, and modest necklines instead of plunging necklines.

Now I know that covering up the parts that used to turn
heads and draw envy can be tough to take for some women.
Which is precisely why beautiful jewelry and fine fabrics
are the revenge tools of choice for many well-dressed
mature women.

So your bustline is not as perky as your twenty-something
daughter or granddaughter. So what? Add a beautiful
necklace and draw envious glances from women of all ages.
Do not have the same backside you did as a teen? Encase it
in a fine fabric and see how many men go out of the way to
hold the door open for you. People will look where you
focus their attention, so use that knowledge to redirect
their interest to the parts you want them to see.

Or, as actress Cybil Shepard once said, "I like to flaunt
what I have left. "

Do not flip through fashion magazines and bemoan the fact
that you do not look like the models. Instead, look at the
various fashion elements to determine what will and will not
work for you. Are printed scarves all the rage this year?
Grab a few and be trendy. Are mini skirts the style of
choice? Pass and bank your money.

See how easy this is?

"A woman has the age she deserves," Coco Chanel once said.
You do not have to go under cover and dress "like a little
old lady "just because that's what your mother or
grandmother did. You're your own person.

If you remember to dress in clean lines and classic styles
and cover appropriately, you can still be fashionable – AND
draw long, lingering glances from handsome men – whatever
your age. And if THAT does not make you feel like a
blushing girl again, then honey, nothing I can say will!

Help! I Have Chronic Halitosis!

What is chronic halitosis?

The most common cause of chronic halitosis (chronic bad

breath) is an oral condition such as bacterial build up in

the mouth, a cavity, or abscess. Another possible cause is

bacteria that produce volatile sulfur compounds on the

tongue which can occur either because your body produces

too much naturally, or from a high protein diet. Another

common cause of chronic halitosis is dry mouth. All the

conditions mentioned above are breeding grounds for the

bacteria that cause bad breath. But there are cures for

chronic bad breath which we’ll get into later.

To start, since you may be immune to the smell of your

breath, the easiest way to determine if you have chronic

halitosis is to ask someone you trust, like a spouse,

parent or sibling.

Causes of chronic halitosis

If your suspicions of halitosis are confirmed there are

some easy and effective cures for chronic bad breath, but

first you must know what is causing it. Some common causes


o Odorous foods, foods high in protein and even coffee can

cause chronic halitosis.

o Cavities, decay, abscesses and gum disease can also

create bad breath.

o Tobacco use

o Alcohol and alcohol-based mouth washes

o Allergies, sinus problems and the common cold

o Infrequent or incorrect brushing and flossing

o Body over producing bacteria is another cause of chronic


o Certain medications or diseases

o Dry mouth

Cures for Chronic Bad Breath

So, what are some cures for chronic bad breath. The good

news is there are many.

o If you are due, schedule an appointment with your dentist

for a check-up and cleaning. Make him aware of the problem,

so he can check your oral health.

o Brush and floss after every meal.

o Drink plenty of water to keep your mouth moist. A few

times per day, while drinking water, squish it around your

mouth and in between your teeth to break up any food that

may be hiding.

o Add baking soda to your toothpaste to help kill odors in

your mouth.

o Stay away from alcohol-based mouth washes and sprays.

Instead make a wash using a couple drops of tea tree oil

and water.

o Trade in your breath mints for parley, cloves or thyme.

o Avoid diets high in fat or high in protein

o If you’re a dairy addict, cut back and see if this helps

your chronic halitosis.

Brush that Bad Right Out of Your Breath

Sounds simple, but a very easy way to get rid of chronic

halitosis is to brush and floss directly after every meal.

Now, this does not mean that people who suffer from chronic

halitosis don’t brush their teeth or have poor hygiene; it

simply means you may have to do so more frequently.

Flossing regularly will also help cure chronic bad breath

as it will loosen and eliminate any food lodged between

your teeth.

Can bad breath be treated?

Yes, but first you must identify the cause and then

implement the proper solution. If you’ve tried the cures

for chronic bad breath mentioned and you still suffer from

chronic halitosis, make an appointment with your dentist.

Your dentist will be able to pinpoint the cause of the

chronic halitosis just by the odor it gives off. He’ll know

whether it is dental, bacterial, a throat infection or

other causes.

What is Wrong With Cougar Town Women?

There seems to be a lot of controversy surrounding ABC's new television offering Cougar Town. Courteney Cox stars as the bumbling, neurotic, unfiltered, insecure, desperate woman trying to reclaim the folly of her 20's post divorce. The problem is, she never had her 20's. She was busy being pregnant and then raising her subsequent offspring.

Her characterization flies in the face of what a true Cougar woman is, so much so, that one has to wonder if she acts this way at home. After all, she IS a Cougar in real life and is married to a man several years her junior.

I have heard many Cougar women on my site complain, "This is NOT who we are as Cougars! What is WRONG with this picture?"

What is wrong is the media who has again grabbed at the brass ring of ratings and sold out a demographic of women and painted them with the broad brush stroke of desperate, horny, older women willing to jump on anything with a pulse.

Nothing could be father from the truth. True Cougar women are discriminating and selective. They are not going to jump just because some young guy hits them up on a website. There are far more young men from whom to choose. Cougars can have their pick of the litter.

Admittedly, there are some women out there who will dress inappropriately, hang out at bars and swill down white wine and take home youngger men for casual sex. From my psychological perspective, these women have issues with themselves that warrant a diagnosis, possible medication and years of psychotherapy. Women who regularly participate in casual, indiscriminate sex likely did so when they were younger. This is not part of being a Cougar. It is part of having a diagnosable illness such as Bipolar Disorder, Borderline Personality Disorder and the like.

For over a year I have made this dating dynamic a part of my own research and written many articles about it. The minority of Cougar women are being sensationalized into a false major as boy chasing, leopard print wearing, desperate, horny, aging floozies. In reality, the majority of Cougar women are mothers, aunts, CEOs, nurses, computer programmers, advertising executives, office managers, lawyers, doctors, stay at home moms, and would not more act like the Cougar Town women in public than they would raise their hands to volunteer for a root canal without anesthesia.

What is wrong with the stereotype of the Cougar woman is that they act too much like the male jerks women try at all costs to avoid. Grabbing men's butts in bars, throwing their leg over a man's shoulder in public to demonstrate their "flexibility" and acting out like junior high school girls is not why young people are drawn to older women. Treating men like sex objects in an effort to "be equal" to men who have treated women like sex objects for so long does not raise our bar. It lowers it to the same level of base behavior that we detest.

Younger men who have experience dating older women know that this is not true Cougar behavior and in no minced words, they let me know how disgusted … yes, disgusted … they are that this is the way Cougars are being portrayed by the media. It gives all women a bad label and makes women who are on the fence about becoming a Cougar feel that this stereotype is how they must have in order to fit the profile.

I see women in public "trying" to be a Cougar. It is obvious they are trying because they do not look comfortable in the (animal print) skin they are wearing. Some of them even try to dumb down to the level of youngger men by being trendy, talking hip and using the same lingo instead of having the man up his game and elevating him to her level. It does not look good on them and it is not working.

A younger man who is really sincere about meeting and dating Cougar women do so because mature women are not like the twenty somethings he is used to meeting. These men are bored with girls who play games, only talk about themselves / hair / makeup and whine, and have no perspective on life. A true Cougar woman symbols years of self development, learning, perspective, wisdom and all the things that it takes to make a woman of any age well rounded.

What's wrong with Cougar women is when they try to live up to (or down to) the stereotype of the media. These are not women who know who they are. These women are like Cox's character who are struggling with their identity and trying on yet another hat to see if they can somehow feel comfortable playing a role. This is no way empowering women.

What You Need To Know About Fish Oil

Fish oil is a type of fatty acid that is derived from the tissues of oily fish. It contains omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). If you can’t access the fish oil, there are plenty of supplements in the market that you can take.

Benefits of fish oil

There are plenty of advantages that come with taking the oil. Some of these advantages include:

Cholesterol control: Cholesterol levels in your body are not only essential for the health of your heart, but they are also important to your entire body. Experts show that taking 3-6 grams of fish oil every day aids in promoting a healthy balance of high-density lipoproteins and low-density lipoproteins. The oil has also been found to promote healthy levels of triacylglycerol concentrations in the body.

To support healthy cholesterol levels, you should support the intake of the oil by taking diets rich in fresh fruits and vegetables.

Bone support: Bone support is important to women, especially those entering the menopausal years. As you get older as a woman, there aren’t the standard progesterone and estrogen hormone levels, and this provokes the bones to begin thinning. Studies show that oil from fish promotes bone health thus you don’t lose as much calcium as you should.

To get the most from taking fish oil, you should maintain a good balance of omega-3 and omega-6 fatty acids. Remember that taking more too much or too little of each would put your bones at even more risk.

Mood support: Do you struggle with anxiety and depression? Consumption of this oil has been attributed with increased mood and positivity in life. According to scientists, when you consume fish oil you increase serotonin levels in the body. As you know, serotonin is a “feel-good” hormone thus you feel good about yourself. To get the most from this hormone, you should take oil of fish after eating a carbohydrate-heavy meal.

Tips to consider when using fish oil

While many companies are selling the supplements both online and offline, not all are reputable. To be confident that you are buying a genuine product, buy the oil from a renowned company. In addition to buying from a reputable company, you should also ensure that you take the oil correctly.

The AHA recommends that you take up to 3 grams of fish oil every day. Taking high doses is often accompanied by side effects that include: fishy breath, fishy taste in the mouth, loose stools, nausea, and stomach upset. You also have increased the risk of bleeding.

If you want to take high doses of the supplement, you should talk to your doctor first who will come up with a plan on how you can safely take the supplements without developing the side effects. Some people have high triglyceride levels, if you are one of the people, you should speak to your doctor before you start taking the supplements.


This is what you need to know about this oil. To get the most from the supplements, buy them from a reputable company. You also should take them correctly.

Baby Dwarf Hamsters – Look Don’t Touch!

If you think everyday dwarf hamsters are small, wait till you the babies! They are so tiny and delicate it is an amazing thing to see. But because they are so delicate, bringing up baby dwarf hamsters from birth and caring for these newborns is very different from caring for dwarf hamsters after they’ve reached the one month mark (at this point they are able to live without a mother’s nursing and can be cared for the same as an adult).

The first stage of caring for a newborn is the leave-it-to-the-mom stage. When a baby dwarf hamster has just been born, you can look, but don’t touch! They are so small and delicate that you should leave them alone. Don’t even change the cage. This don’t touch policy isn’t solely because of the babies though. Once a dwarf hamster mother has given birth, she is in a very protective and, to be frank, crazy state of mind. So you just want to leave her alone and let her do her thing.

Dwarf hamster mothers are so confused from the birthing process they’ll sometimes go as far as to eat their babies so you don’t want to disturb her any further, not even by cleaning the cage. Although you won’t be able to handle the babies just yet, you can still enjoy looking at these beautiful creatures. The cool part about brand new dwarf hamster babies is that they are actually see-through! They don’t gain color until after a few days and after about a week they will begin to grow fur. A couple more days after that (about ten days from birth) they will start to open their eyes and crawling around and at this point the leave-it-to-the-mom stage is over and you can finally start to handle the babies.

When you start handling the babies, you should handle them very delicately and only for very short periods of time. Handling baby hamsters is important because it will help tame them and get them used to you but it is just as important to start out slowly. Pay close attention to the mother, she might be overly protective and get angry if her babies are handled. If this happens you may want to back off for a bit. Also, when handling the babies, watch out, because they could be very skittish and you definitely don’t want to drop them, especially as fragile newborns. Another characteristic to note about the ten day mark is that at this age, baby dwarf hamsters will be old enough start to drinking from the water bottle. They’ll still be going through the nursing process but it marks the first step of independence from the mother.

The next landmark in the growth of baby dwarf hamsters is the point at which they begin eating regular portions of food. This happens around the age of fourteen days. At this point they should be given regular portions of food such as oats, oatmeal, wheat germ, or small bird seeds. You must feed baby dwarf hamsters fresh and healthy foods for healthy growth. Small grains are best to get them growing quickly and healthily. Over time the mother will nurse the baby dwarf hamsters less and less and eventually they will get all their food on their own, no longer nursing, and drinking solely from the water bottle.

When baby dwarf hamsters are about a month old, they should be fully weaned and ready to live on their own. It is important, as always, to separate the males from the females. From here on out, you no longer need to treat these babies as babies and you can care for them as you would an adult.

SeneGence Products Online

SeneGence is a well known brand in cosmetic world. LipSense is a product of SeneGence that is well talked for its special applications and effects on lips. LipSense is a permanent lip color which is semi permeable and remains for whole day keeping the natural and lively look of your lips. SeneGence has other cosmetic products that are outstanding and are incomparable with any other cosmetics. They are at par due to maintaining and give the said and claimed results by the company. This has left the customers satisfied with the products from SeneGence.

Other products from SeneGence are for body, eyes, skin, and cheeks. There are removers for removing of the cosmetic applied. As the cosmetics from SeneGence like SeneGence LipSense are permanent, removers will be at best for removing them, but do not be scared for LipSense removers are not the only solution. Glycerine soaps or face washes will be good enough to remove lip color in case of lips. For, other cosmetics go as per the recommendation by the company for best results, of not spoiling the skin by using other useless alternatives. But, you are best guide to your skin, if expert in cosmetics.

For buying all these products of SeneGence it is a problem for many ladies by and large. The reasons being many like, she may be a working woman finding no time to buy them or may not have access of the outlets selling them. In this case you can order them by phone and get the required cosmetics delivered to your door steps. But, still there lies a problem if you want to go for new products from SeneGence or to know which are the new products on market phone service is not that feasible. Online customers in common will be convinced only after seeing the review of the new cosmetic by the users.

New products should be bought after going through the details of it through internet in one click, logging into the company website and ordering online. Payment options are given customer can choose the option that is suitable and get them to door steps. The service of delivery from SeneGence is well appreciated as they take due care in dispatching within 24 hours or if ordered before noon and you are a resident near by city outlet will be receiving same day. Just click online and get the cosmetic from SeneGence same day.

What is a Healthy Eating Plan?

Healthy eating is important for everyone, from babies to the elderly. Learning to eat well is more than just eating a variety of foods so that your body gets the proper nutrients. It is also about enjoyment of foods and maintaining a healthy weight. Anyone can eat for good health. It involves 2 simple steps. First is to eat foods from all the different food groups. The second step is to eat a variety of foods from each group every day. Sounds simple. However so many people are not following a healthy eating plan. Busy lifestyles, availability of fast food, advertising and a lack of understanding of what healthy food is, all work against people trying for healthyier eating. Unhealthy eating causes illness and weight problems. Type 2 diabetes is increasing dramatically and is directly linked to the increase in obesity. Heart disease and some cancers are also linked to obesity.

A study by the Medical Journal of Australia found that 56% of Australian adults are considered overweight or obese. This is a 61% increase in obesity since 1991 Un-treated obesity poses significant, even life-threatening health risks.

Everyone understands the importance of having car / home / insurance. Have you considered the importance of nutritional insurance? This means eating the foods that will protect you against future disease, and understanding the benefits nutritional supplements can provide.

If you are currently not following a healthy plan you will be surprised that you are most likely not eating enough. You may need to increase the amount of food you consume.

Daily Food Suggestions

Fruit 2-3 servings, Vegetables 5-7 serves, Protein 3-6 serves, Whole grains 2-3 serves, Dairy 2-3 serves

Antioxidant Super Foods

Antioxidants help prevent cellular damage. Eat plenty of foods rich in antioxidants such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers.

1. Top your cereal with almonds or berries; add tomatoes to sandwiches, soups or stews; layer your whole grain bread sandwich with slices of peppers and fresh spinach.

2. Pack a snack bag of nuts, baby carrots, grape tomatoes, and bell pepper slices for a nutritious pick-me-up between meals.

3. Protein snack bars carry easily for quick energy and a tasty treat.


Calcium is the super nutrient that keeps bones and teeth strong. Now research shows that low-fat dairy also helps people lose weight! The best sources of calcium come from the cow.

1. Start your day with a protein rich breakfast. Add a bowl of whole grain cereal topped with skim milk and fresh fruit for a breakfast of champions.

2. Snack on low-fat yogurt or cheese between meals for an energizing treat.

3. Calcium-fortified juices and cereals are excellent alternatives to meet your three-a-day requirement.


Fiber does wonderful things for the body, from lower cholesterol levels, keeping you regular, and sometimes preventing certain cancers. Grandma called it roughage and we need plenty of it each day.

1. Read food labels to find whole grain breads and cereals that provide three or more grams of fiber per serving. A bowl full of bran or high-fiber cereal is a great start to meeting your daily needs.

2. Eat whole fruits and veggies for a healthy dose of fiber. Aim for five to nine servings a day. Juices do not contain as much fiber as whole fruit.

3. Dried beans and lentils are loaded with fiber and protein, so add them to soups, stews, salads, eggs, and salsas.


Soy is a super nutrient and excellent source of protein. It can lower cholesterol, which can help prevent cardiovascular disease. 1. Tofu takes on the flavor of foods that it is cooked with. Try a stir-fry of colorful veggies and cubed tofu with a light Asian sauce for a quick meal. You can also find cereals at the store loaded with both soy and fiber. Serve with skim milk and you'll get three super nutrients for breakfast.

2. Take a soy protein bar for a quick snack or lunch during the day. Soy nuts are another great portable snack option.


Most of us do not get enough of this precious stuff. As a result, we may look peaked and feel fatigued. Our bodies are composed of more fluid than anything else, so water is a vital nutrient for our well-being.

1. Fill up a 2 liter water bottle each morning and keep it with you for quick and refreshing drinks throughout the day.

2. Do not rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, water, and herbal teas.

Never skip meals. It is important for your metabolism t eat 3 meals a day plus 2 snacks.

By following a healthy eating plan you will maintain your body in optimum fitness. You will decrease your risk of developing life style diseases. Your body will reward you by being in peak condition.