14 Simple Tips For Choosing Healthy Fats In Your Diet

1.    Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.

2.    Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber.

The only downside is they can be costly; look for bargains in your local warehouse club.

3.    Explore nut-based oils.  We have already discussed peanut oil, but there are several other nut-based oils high in monounsaturated fats that are worth experimenting with, including hazelnut (also known as filbert), macadamia and almond.

4.    Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings. However, note that some people are allergic to soy.

The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.

5.    Eat more tofu. Soybeans have the highest amount of protein of any member of the bean family, with a low percentage of fat, making it an excellent substitute for meat in your cooking.

Try a stir-fry using sesame oil to get the flavor of a Chinese restaurant with none of the hidden dangers found in many prepackaged foods.

Some researchers express concern at eating too much soy, especially genetically modified soy.

Look for organic tofu if you are concerned about GMO foods and cook more from scratch if you are worried about soy being added to many prepackaged foods as a thickener and source of protein.

6.    Add Omega-3 fatty acids to your diet to improve heart health. Sources include salmon and other fatty fish and sunflower, soybean, walnut, and corn oils.

7.    Boost your Intake of Omega-6 fatty acids in moderation. Omega-6 fatty acids are thought to also aid in heart health, though according to recent studies, too much can be a bad thing.

Flax seed is an excellent source of both Omega-3 and Omega-6 fatty acids. Flax seed has a wonderful nutty taste and texture. Add to cereal or sprinkle on salads.

8.    Choose your cheese wisely. Hard cheeses such as cheddar have less fat than soft cheeses such as Brie or Bleu cheese.

If you are going to eat cheese, practice portion control. One ounce of cheese is about the size of two dice. 

9.    Choose your protein carefully.  A lot of people think they have to give up bacon and other tasty meats because they are high in fat.

The truth is they can be enjoyed in moderation if you make sensible choices. Try Canadian or back bacon instead of bacon streaked with fat. Also try a homemade ham steak.

The main danger with processed meats like bacon is all the chemicals, salt and preservatives the food industry puts into them.

One other concern is over cooked meats becoming charred, which has been associated with increased risk of prostate cancer in men.

If you do choose to eat bacon, cook until crisp but not overdone.  Use a couple of slices on the side of your eggs in the morning, or as the topping for a bacon, lettuce and tomato sandwich (BLT) loaded with the salad items and a thin smear of mayo or guacamole.

10.    Opt for lean cuts of meat. Many people avoid beef and pork because they consider them to be too fatty.

The truth is that there are a lot of lean cuts of meat you can buy in the supermarket once you know what to look for, such as a minute steak or a pork loin.

One pork loin can make many meals economically smart, from a roast dinner to stir-fry, tacos, and most other meals in which you would use white-meat chicken.

Use portion control to make sure you do not overdo it on the protein and fat. A three-ounce portion of meat is roughly the size of a deck of playing cards.

11.    Use low-fat versions of high-fat foods. Some fat is good for us, but there is no need to consume full-fat items if there are low-fat alternatives. Look for low-fat cream cheese, sour cream, yogurt and milk to keep down the amount of dietary cholesterol and calories you are consuming.

12.    Add Greek-style yogurt to your diet. Yogurt is good for maintaining digestive health, adding immune system-boosting probiotics through its active cultures.

Studies have also shown that eating yogurt can curb cravings and lead to weight loss. Greek-style yogurt has twice the protein as regular yogurt for the same number of calories and will also make you feel fuller for longer.

13.    Eat eggs. A lot of people steer clear of eggs due to the cholesterol, but the diet is just one part of the cholesterol picture.

We can control our dietary intake of cholesterol to some extent, but skipping eggs can mean we are missing out on all of the protein and valuable nutrients packed into that one small shell, all for only about 70 to 90 calories.

Eggs will help you feel full for longer and are highly portable. Boil up a couple so you can have a tasty snack you can take anywhere.

Cheese and eggs are the main snacks permitted on a low carb diet because they leave you feeling satisfied for hours after eating, and much less likely to grab sugary foods due to carb cravings.

14.    Choose chocolate. Dark chocolate with a high percentage of cocoa solids, such as 70% to 90%, have been shown to contain healthy fats and other disease-fighting nutrients.

One ounce a day of high-quality chocolate can satisfy your sweet tooth even as it improves your health.

Avoid milk chocolate or white chocolate due to the large amounts of sugar and other added ingredients that dilute the heart-healthy cocoa solids.

If you have been following a low fat diet but are still overweight or struggling with medical issues, try adding some healthy fats to your diet, in moderation.

The suggestions above are easy to follow and can make a difference in the way you look and feel.

The Benefits Of going “On Raw Food”

So, now that you know what a raw food diet is all about, you need to decide, is it right for you? 

 Well you do not need to incorporate raw food 100% of the time. 

You can just eat more fruits and vegetables and no processed foods. 

Try drinking fruit juices until lunch time and then eating a healthy veggie sandwich.

 For dinner, eat some blanched vegetables with a cooked meal with no meats.   

When you gradually detoxify your body, you will see dramatic results. 

First, you will go through the detoxify process, where you will feel tired, have headaches, skin eruptions, etc. 

Once you are over this tough time, you will feel light, not dragged down, energetic, vitality, and conscious, among other things. 

You will have more mental clarity and therefore be more productive.  Your body will feel cleansed, you will be able to treat disease and prevent new ones from forming. 

You will see a dramatic weight loss, for instance five pounds a week. 

You will also notice that you do not seem weighed down with colds or sicknesses because your immune system is much stronger. 

You will be saving money because you can either grow your vegetables or buy them at a farmers market.  

 Buying organic food will save the earth and provide agricultural support, which is much needed. 

You will also save time and money because you will not be in the kitchen cooking up a storm. 

You will not be eating animals, because these animals have been pumped with high hormones and that wouldn’t benefit you anyway, but instead toxify you. 

This in turn, puts an end to the torture in animal farming. 

You will not be plagued with depression, or acne. 

In fact, your skin will be absolutely glowing, you will feel rejuvenated. 

 This type of eating also slows the aging process.  Your senses will be enhanced; you will be more flexible and fertile. 

You will be more creative, motivated, and also relaxed. 

You will focus more on relationships and be more environmentally attuned and inwardly attuned. 

What you will notice is an amazing spiritual awakening that you have never experienced before because you have changed your vibrations to a higher level capable of clearer thought patterns.

Some Nutritional Hope For Schizophrenic Patients Explained

Schizophrenia is a difficult malady, both to diagnose and to treat. It’s defined as any of a group of psychotic disorders usually characterized by withdrawal from reality, illogical patterns of thinking, delusions, and hallucinations, and accompanied in varying degrees by other emotional, behavioral, or intellectual disturbances. 

Recent research suggests that those who suffer from schizophrenia could benefit from incorporating more B3 (niacin), essential fatty acids (EFAs) and eating more whole grain carbohydrates to help level out blood sugar levels so that bouts with hypoglycemia are lessened. 

Food sources high in niacin include light-meat chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. 

Niacin is an important player in the digestion process, and it aids in converting food into energy. 

Therefore, it also plays a role in the essential fatty acid metabolism of the brain, processes of which are disrupted in schizophrenia. 

Because these processes are disrupted in the brain, it’s imperative that essential fatty acids are a base in the diet of a schizophrenic patient.  

 Since they can’t be synthesized by the body, they must be obtained from food. Look to fish, shellfish, flaxseed, pumpkin seeds, dark green leafy vegetables and walnuts for EFAs.

 Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses, including schizophrenia.

Some schizophrenic patients also suffer from bouts of hypoglycemia, which can be greatly helped by choosing healthy, whole grain carbohydrates such as whole grain breads and pastas, as they help the body maintain a steady blood glucose level.   

Other research shows that some schizophrenic patients suffer from food allergies that greatly affect their thinking and behavior.   

For this reason, keeping a detailed food journal and paying close attention to moods and thinking patterns after eating is imperative.

Research has also shown that some schizophrenic patients suffer from high levels of copper, an essential metallic element that can adversely affect the brain in high doses.   

Vitamin B6, found in bananas, turkey and spinach, as well as zinc, found in red meats, peanuts, chickpeas and almonds, can help remove excess copper from the body. 

Foods For Getting Over Food Poisoning

Food poisoning is an all-encompassing term involving the consumption of contaminated food, stomach flu, stress, drug interactions, nutrient deficiencies or their excess.   

It can come on rather suddenly after eating; diarrhea or vomiting can begin 30 minutes to one hour after eating foods that are chemically poisonous; within one to 12 hours with bacterial poisoning, and 12 to 48 hours with viral or salmonella poisoning. 

Food poisoning can be serious and a medical professional should be contacted especially if it is accompanied by a difficulty in swallowing, speaking or breathing; if there is a fever of 100 degrees F; if the person can't even hold down liquids; if there is severe diarrhea of more than two days.

The best remedy is to curtail eating until all the symptoms have subsided and the toxins have had the chance to exit your system. 

 Drink plenty of fluids - vitamin C and blackberry and peppermint teas can be taken then to strengthen the stomach, along with yogurt that contains acidophilus to recolonize the lost flora in the bowel. 

 Diluted sweetened drinks can also be consumed to replace the body’s lost fluid and electrolytes, and the BRAT diet (bananas, apples, rice and toast) can also be helpful in getting the toxins cleared from the body.

As a precaution against food poisoning, great care should be taken when preparing foods.   Avoid over-handling foods, and when in doubt, throw it out – don’t take a risk with leftovers if you’re just not sure how long they’ve been in your refrigerator.

Mint, lemon, raspberry, chamomile or teas might also be helpful in easing the stomach pain associated with food poisoning or stomach cramping.  Ginger tea is also good for settling an unsettled stomach, and promotes good digestion. 

 Try to get plenty of rest as food poisoning can be an exhausting and nutrient-depleting chore for your body. 

  Once you’re feeling better, be sure to eat a well-balanced healthy diet that includes foods rich in iron, zinc, vitamin C to help your body get back to its old self again.

Foods That Fight Cancer

As the nation’s second most deadly disease, cancer brings with it several risk factors. 

Therefore, it’s logical that we take a good look at the foods we’re eating, and start introducing nutrient-rich foods that are known to help reduce the cancer risk.   

A diet rich in fiber, vegetables, and fruits, including juices made from 100 percent fruit juice, can make a big difference in your cancer risk. 
 

Foods rich in phytochemicals which are found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale are strong choices. 

So are dark green leafy vegetables like spinach, romaine lettuce, and collard greens, which are packed with fiber, lutein, and carotenoids - all cancer-fighting substances. 

Focus on choosing foods that have abundant amounts of vitamins C, E, and A, all antioxidants themselves.

 These help protect you from cancer by preventing the growth of free radicals in your body.

Tomatoes are an awesome cancer-fighting superfood. 

Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they're a good source of vitamins A, C, and E, all which do battle against cancer-causing free radicals. 

  Add them to your salad or use as a topping on your homemade pizza. They’re also a great way of adding some zest to your favorite sandwich. 

Watermelon is also stuffed full of antioxidants, and includes about 80 percent of your daily vitamin C requirement. It is also a great source of vitamin A, or beta carotene. And like tomatoes, it also contains lycopene. 

Cabbage is a cruciferous vegetable, which help reduce the risk of colon and rectal cancer. 

Plus cabbage is rich in fiber and has almost 50 percent of daily requirement of vitamin C, making it a well-rounded superfood with cancer-fighting power. 

Carrots are also a wonderful source of fiber and beta carotene, and they have about three times the daily requirement of vitamin A.

Did you know that one-quarter cup of kidney beans has the same amount of fiber and protein as two ounces of red meat? 

Whole wheat pasta is also a good source of fiber, and broccoli will tip the daily scales for your daily vitamin A and C needs. 

Toss them all together with your favorite low-fat Italian dressing for a simple dinner of cancer-fighting proportions.

Strawberries and blueberries are rich in vitamin C and fiber. 

They’re quick and simple finger food, and easily be added to your favorite whole grain cereal oatmeal, or low-fat yogurt.

Some Cholesterol Reducing Vitamins And Drugs

Having an abnormally high cholesterol level can put one at risk of developing heart disease.

It won't be an instant thing; heart disease can gradually develop as a person ages and as one continues to maintain a very high cholesterol level.

If you plan to live well over your years, then lowering your cholesterol levels at the earliest time possible will be able to help you achieve your goal.

There are certain medications available in the market today that aim to lower cholesterol levels.

They are grouped in different classes most notable of which are HMG-CoA Inhibitors or otherwise known as "statins".

The drugs belonging in this group try to block the enzyme HMG-CoA, which functions as one of the steps required to convert fat into cholesterol.

Statins are known to be the most effective cholesterol lowering agent to date and have become a great help to people requiring drastic reduction of their cholesterol levels.

There are also cholesterol lowering drugs called bile acid sequestrants that work by binding itself with the bile produced by the human liver.

Bile is the substance that aids in the digestion system and in the absorption of fats in the intestine.

Bile acid sequestrants prevent the formation of cholesterol by preventing bile acid from digesting fats.

There are also vitamins that help lower cholesterol levels. Most prominent among them is Vitamin B3 or niacin.

Niacin is one of the eight water-soluble B vitamins that help the body convert carbohydrates into glucose which is used in the body for energy.

The B vitamins are also important in the breakdown of body fat and protein as well as in the aid in making the nervous system, skin, eyes, hair, mouth, and liver healthy.


Niacin also helps the body in getting rid of toxic and harmful chemicals.

Niacin has also been found to increase the effects of other cholesterol reducing drugs.

But such an effect would only be possible if niacin is taken in large doses.

But people are also warned to be careful of trying to lower their cholesterol levels by taking in large doses of Niacin.

Large amounts of this B vitamin can cause flushing of the skin due to dilating blood vessels as well as other side effects such as itching, headaches, nausea and muscle cramps.

Other vitamins and substances also credited in helping the body lower its cholesterol levels is Lecithin and vitamins C and E.

Lecithin works by allowing fats and cholesterol to be dispersed from the body and help prevent fatty buildup in the arteries.

Vitamins C and E have also shown to help in trying to help prevent heart disease by protecting LDL cholesterol from damage.

Although LDL cholesterol is also known as the "bad" cholesterol, most cardiologists believe that only damaged LDL contributes to the increasing risk of heart disease.

How To Lower Cholesterol Levels The Natural Way

Studies have shown that the number of people who are obese or overweight has gone up through the years.

 This is attributed to the type of food being served in schools and fast food joints as well the lack of physical activity as the person grows older.

The problem goes farther because this means that many more Americans will suffer from high blood pressure, heart disease and strokes in the future.

The good news is that this can be prevented before it is too late.

The natural way to lower the cholesterol will be by making some lifestyle changes and exercising regularly.

 This will help the individual lose weight, which is directly related to the cholesterol levels in the human body.

When people think of dieting, many think this means saying goodbye to some of life’s more juicer foods but it is not.

The person will just have to limit the consumption and add new things that are healthier.

More often, this will require eating foods that are high in fiber and low in saturated fats.

A few examples of these are artichokes, corn, fish, garlic, legumes, mushrooms, nut, olive oil, soy milk and whole grains.

The individual should not forget to have some fruits and vegetables as well since these are rich in sterols that are known to keep the cholesterol levels down.

All of these products are affordable and can easily be purchased in the supermarket.

Aside from eating properly, the person must also take the necessary precautions when consuming liquids.

This means drinking a glass of red wine moderately, reducing the consumption of beer, drinking fresh juices, non-fat milk and water.

Apple juice for example has been known to reduce cholesterol levels by up to 50% when taken regularly.

Other fruits can also do the same so cutting this and putting it into a blender can do the trick or getting this in bottled form.   

The next step to lowering the cholestesterol levels naturally is through exercise.

This can be achieved in many ways such as brisk walking, jogging or running around the neighborhood.

Learning a new sport and doing it regularly is another option.  

Those who want to be looked after by a personal trainer can check out the gym since there are professionals that can create a program to achieve the person’s desired results.

This will be a combination of cardio-vascular exercises as well as weight lifting to burn the calories and lower the cholesterol levels.

There is another way to reduce the cholesterol levels but is only used as a last resort if these two do not work. The individual will be required to use medicine to make it happen.

There are a lot of products out there and studies have shown this can drop the cholesterol levels by as much as 15% to 30%.

The person should be aware though that these drugs have certain side effects so it is best to consult a doctor first to make sure it is safe to use. 

Cholesterol is something that is produced in the body and is also taken when food is eaten.

The only way to make sure the levels in the blood doesn’t exceed the limit is to have a checkup regularly and watch the food that is being cooked or served in the restaurant.

5 Procedures To Lower Cholesterol

Experts say that people who are over 20 years of age should pay more attention to their cholesterol level and advise them to do everything they can to lower their levels of “bad” cholesterol.

Despite the so many claims that you can lower your cholesterol level through low cholesterol diet plans, lifestyle changes, and monitored medication, more and more people who suffer from this condition still fail to lower their cholesterol level.

Although it is sometimes hard to stick with the needed requirements to be able to lower your cholesterol levels, it is still possible to get the result that you want by following these easy ways to lower to cholesterol:

1. Make sure you know where you stand by getting your levels checked regularly.

Visiting your doctor and getting your cholesterol levels checked regularly is very important to achieving optimum health for good.

 Since high cholesterol is related to cardiovascular disease, make sure that you know your numbers so you can rearrange your diet and change lifestyle habits as well.

Knowing your cholesterol level will also help you decide what kind of diet plan you should follow and if you need medication and treatment already.

Knowing your starting point will also help you monitor your progress toward healthy cholesterol levels.

If you know your exact cholesterol status then you can also do something to combat it by learning to quit cigarette smoking and excessive eating of high cholesterol foods.

2. Understanding the basics and learning everything you can about the condition.

If you have been diagnosed with high cholesterol levels, the first thing to do is to understand the situation fully and acquire more information about the condition.

By conducting your own personal research on the condition will also make you knowledgeable about initial lifestyle changes you can do to lessen the problem and you will also have an idea what other treatments options available.

Knowing everything about cholesterol, its types, kinds, and health risks will also make you understand that the case is not really hopeless if you are in the right track.

Finding and getting more information about the condition will also make you realize that there are so many things that you can do.

You can get more information from a registered dietician, local centers for nutrition, local hospital or public health department, and from a consultation with your attending physician or health care provider.

3. Watch your weight and get rid of extra pounds if needed.

Monitoring your weight is one of the best ways to combat high levels of cholesterol.

If you think you are overweight for your age and height, then you should be contemplating on slimming down to be able to decrease your high cholesterol level.

Since being overweight disrupts a person’s normal metabolism of dietary fat, experts say that people who weight more than they should shout start planning on a healthy lifestyle and diet to lose weight safely.

But, before having a drastic change in your diet and lifestyle, make sure that you visit your doctor first to access your overall health.

Doing this may prevent further damage especially if you have to undergo certain medications.

4. Get physical, do regular physical activities and exercises more often.

The wonders of exercise are indeed very essential in lowering high cholesterol levels.

Doing regular physical activities can also help raise the good cholesterol levels and lose weight as well.

 There’s really no need for high-intensity workouts, regular brisk walking or jogging can help the body boost HDL cholesterol and also beneficial for the heart.

5. Make a commitment and stick to that commitment.

The best way to lower cholesterol levels  is to be able to develop the discipline to stick to your goal.

You can also lower your cholesterol level by acquainting yourself what are the good and the bad fat and its sources, by discovering the wonders of fiber in cutting down cholesterol, by taking in good multivitamins, by freeing yourself from lots of stress, and by exploring and considering treatment options when all else fails.

Some Important Tips To Making A Vegetable Garden

With the costs of living rising all the time, it may be possible to save money and increase your family's health at the same time by growing vegetables in your backyard.

It's a good idea to choose your favorite vegetables to grow and plan beds for early, middle of the season and late varieties.

Most vegetables require at least 6 hours of sunlight per day, some need 8.

 Some quick growers like lettuce and radish can be grown between the rows of plants that take longer to mature, like beet or corn, thus making full use of the area available.

Throughout dry periods, vegetable gardens need extra watering.

Most vegetables benefit from an inch or more of water each week, especially when they are fruiting.

During the growing season watch for insect pests.

If you discover a bug problem early it will be much easier, but be careful to not use pesticides once the vegetable are close to being picked unless it becomes an absolute necessity.

Organic gardening is one healthy and environment-friendly option. Once you have reaped your crop, put the vegetable waste into your compost pile so that it can be recycled for next spring.

It is important to protect your vegetable garden from wild animals looking for a tasty treat.

Make sure your garden is surrounded by a fence that will keep out dogs, rabbits, and other animals.

The harm done by wandering animals during one season can equal the cost of a fence.

A fence also can serve as a frame for peas, beans, tomatoes, and other crops that need support.

Protection is needed in order for your vegetable garden to yield a bountiful harvest.

Hard work will pay dividends if necessary precautions have been made.

Going On Vacation

Worked hard for a year? Now you need a vacation to relief all that stress and to try and come back with memories worth sharing with friends.

Getting your family along, if you have one, implies the fact that you must consult them when decind upon a location. Surprises are always welcomed,but if you have children and you decide to spent your vacation in a city that has nothing fun to offer them, them the surprise turns into a nightmare. 

Going away from friends, even if for a week, seems to children something that requires an effort, so try and make then want that vacation by offering them exciting new things to do, things that and combine education and pleasure.

Once you have chosen your location, keep in mind that the weather there might be different from the one in your own country. 

In the mountains it always tends to be a little cold even in the summer and you should bring along clothes that go with that kind of weather. if, on the contrary you are going to tropical and hot locations, do not forget an umbrella. 

In these places, although it is summer for almost the entire year, it usually rains a lot and you don’t want a heavy rain to get you sick.

There are wonderful places to visit all around the world. If budget allows it, you can make a trip around the world to visit the seven world’s wonders, it is always worth it. 

The Pyramids for instance are mysterious buildings, dated since the ancient Egyptians, enclosing a technology and architecture that can be hardly matched even today. 

Go and walk through these world wonders to try and elucidate the mystery, to see for yourself the simplicity of the people and the splendor of the country.

Vacation can be spent at home also. We can just relax and catch up on lost sleep if we feel too exhausted to travel. Meeting friends, barbecues, sitting by the pool and playing with children will make us forget the hard year that passed.

An All-Around Yoga Exercise: 12-Steps Salute To The Sun

One of the all-around yoga exercises is the 12-step salute to the sun. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body.

Multiple repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.

1. Stand with your feet slightly apart, palms together, thumbs against your chest.

2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.

3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, go as close as you can.) Bring your head in toward your knees.

4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.

5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.

6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.

7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.

8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.

9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.

How To Eat Healthy While On Vacation

It can be very tempting to abandon your good sense of healthy eating on vacation.  Although you may strive for healthy eating, it's easy to drift off and grab an ice cream cone here and there.  There are however, ways to watch what you eat on vacation.

It's easier than ever these days to request a low fat or vegetarian meal on airplane flights.  If you choose to instead drive to your destination, the quest to find healthy food can get a bit more complicated.

Rather than simply relying on greasy foods for nutrition, pack some nutritious foods in a cooler full of ice packs.  Fruits and vegetables, crackers, yogurt, and sandwiches are all great to have with you on the road. 

Once you arrive at your hotel, you should do yourself a favor and turn the minibar key down - as this helps to avoid the temptation.  If your hotel offers a continental breakfast, stick to fruits, cereals, and proteins.  If your hotel has a stove or microwave, consider bringing your own healthy food with you.

If you simply must eat out, do so only when you are hungry.  Restaurants will usually serve large portions, so be careful.  If you do go a bit over on a meal, simply cut back on the next. 

If you find it hard to fit in three square meals a day, try to fit in six smaller meals or snacks, as your body needs fuel every four hours or so. When you eat out, avoid appetizers.  Whatever you do, do not miss any meals.

When it's possible, you should avoid eating large meals at night.  When your body gets ready for sleep and slows down, it also burns calories at a much slower pace.  Never eat bread before bed, and make sure to avoid the butter.  Choose fish or poultry for your meal instead, and include vegetables as a side dish. 

Even though it may sound hard, eating healthy on vacation isn't really that difficult.  All you have to do is use a little will power, and pass up foods that you know aren't good for you.  This way, you'll enjoy healthy eating and a healthy lifestyle wherever you go.

The next time you go on a vacation, always remember that eating healthy is a way of life.  You can afford to get something you crave, although you shouldn't make a habit of it. 

One ice cream cone or a pizza isn't going to matter - as long as you know when to stop