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Load up on vegetables, since veggies are full of vitamins and minerals, and you can never go wrong by eating them all they long in any amount you want, whenever you want. They are reducing cholesterol and aid to stabilize blood sugar levels. So there you are.

Fruits like veggies full with fibers, vitamins, minerals and water. The fibers help to be filled up so you will have less room for fat. Whole fruit is more recommended than juice as juice has high-level calories. So make a target of eating three fruits per day. You can mix them in salad fruit and add more which add more variety and different vitamins and minerals. I am targeting the color of the salad, one-day yellow, red, blue etc. Different colors compose of different varieties of vitamins and minerals, which contribute differently with its different functions to the body. Promote health and appetite for healthy mix.

The motto is filling up on fiber. Let me clear few terms here that probably you have seen it so many times on food labels only I am almost certain that you don’t have the full meaning of its definitions. The terms are soluble fiber and insoluble fiber.

Insoluble fiber is a benefit for digestive healthiness that avoids illness as constipation and hemorrhoids. They are in fruits, vegetables and seeds.

The soluble fiber prevent wide arrange of changes in blood sugar levels and delaying energy from outburst normally out therefore reducing diabetes risk and cholesterol. You find these fibers in apples, citrus fruits, beans, barley and sweet potatoes. However don’t eat too much of these as they will causing the body to bloat while at the same time, reduce the absorption of important vitamins and minerals.

Among the grain family, a healthy choice would be Whole grains, oatmeal and brown rice.

Protein should be skinny. You need about 0.5-gram protein per pound of body weight and not more than that.

To recognize between the good fat and bad fat is easy.

Any bad fat is solid as margarine, butter the fat in red meat, cookies crackers etc.

The good fat are liquids and will not raise your cholesterol but on the contrary, it will help to reduce it.

Watch out of saturated fat and trans fat. If you allergic, it will act as sheer poison in raising the bad cholesterol and promote heart attack, as it is inflame the main organ of the body as Heart, greasing the liver, block kidneys function, digestive track, lungs, chest, etc. Saturated fat would be margarine, vegetable oils, red meat, dairy, baked goods and evil oils. At the other hand, raise the good fat.

The good fat is olive oil, nuts, fish, avocado, omega 3 fats, flax oil, etc.

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In the season of sexy speedos an potential summer flings, that one beach on everybody’s mind is surely South Beach – specifically the South Beach Diet. US cardiologist Arthur Agatston fabricated the popular eating plan after observing that the low fat, high carbohydrate diet he prescribed to his patients was making them fat. Challenged to come up with a healthier alternative, he formulated a diet stressing the balance of good carbohydrates (whole grains, vegetables, fruits) and good fats (olive oil, canola oil, Omega-3 oil and oil found in almost all nuts). The combination he affirms, switches off our craving for carbohydrates, starches and sweets – the rascals behind our weight gain.

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Tested in clinical trials and among willing subjects in South Florida where Agatston is based, the South Beach Diet is said to help avoid heart disease and enhance blood chemistry, as well as insulin and sugar metabolism in the long term. Dramatic weight loss, however – up to 13 lbs in two weeks! – is the most anticipated effect. Such has become the diet’s appeal.

While Agatston pronounces his diet safe and flexible for a variety of medical ailments, it is always best to get your own doctor’s consent first before trying it out yourself. Then see if it works for you. You have nothing to lose but weight.

PHASE ONE. The strict two week period permits low fat sources of meat like chicken, fish and turkey, as well as less fatty cuts of pork and beef. Low fat to fat free cheese, nuts, eggs, tofu, vegetables are also allowed. Steer clear of all fruits, breads, baked goodies, rice, potatoes, pasta, sugar, and alcohol. Portion sizes are your call, but eat until you no longer feel deprived. Anticipate rapid weight loss and resist the tendency to stick to Phase one too long, as you are likely to lose muscle and bone mass, thereby burning less calories while you sleep.

PHASE TWO. Whole grain bread, brown rice, oatmeal, red wine, and some fruits (apples, grapes, mangoes, oranges) are gradually added and included in this phase. Off limits still are white bread, white rice, potatoes, corn, carrots, and other fruits (canned fruit cocktail, fruit juices, pineapple, raisins, watermelon). Expect to lose a couple of pounds max a week.

PHASE THREE. Lean protein,high fiber carbohydrates and monounsaturated fat from olive oil and Omega-3 fatty acids are unobjectionable, as is occasional urge to “cheat” with ice cream, cakes and cookies. “We do anticipate the everybody will fall off the wagon sometimes,” says Agatston. “But by understanding the principles and varying the diet phases, you can be successful for long term and make the diet into a healthful, satisfying lifestyle, not just a diet.”

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Everywhere you look it seems like there is a virus or germ-laden surface just waiting to infect you and your family. Schools are filled with bacteria hot-spots like door knobs, lockers, desk tops, computer keyboards, and pencil sharpeners. Time pressures placed on kids in some schools can barely leave time for them to wash their hands properly before eating lunch. Encouraging good hand-washing practices is a good first step towards limiting the number of germs that your family will pick up.

You can help your family fight back by providing foods that will boost their immune systems.

Omega-3 fatty acids are proven to boost our immune systems by energizing white blood cells (macrophages) which locate and engulf harmful bacteria. Lisa Mosing, MS, RD, FADA, Special to LifeScript, has written that we should regularly consume these omega-3 fatty acids in fish like salmon and sardines. They are also found in canola oil, walnuts, and flaxseeds. Flaxseed can be easily added to foods. Add some milled flaxseed to breads, muffins, cakes, brownies or cookies when you bake them. You can also stir some into oatmeal, or add some to meat loaf or sloppy joes. Milled flaxseed is a bit like wheat germ in appearance, and if you keep it handy in your kitchen you will find that you will remember to use it when you cook. It’s a great way to boost the nutritional value of your home-baked foods.

Olive oil and wheat germ contain monounsaturated fats, and these also protect us in the same way as omega-3’s do. Research has indicated that low-fat diets can weaken your immune system and can worsen depression. Your brain and nervous system need healthy fats to function properly.

Zinc is a very important trace mineral that is found in meats, and it works with the protein in meat to make your immune system stronger. White blood cells require zinc in order to function properly. Vegetarians can get zinc from tofu, whole grains, and cereals that have been fortified.

And here are some final points to remember to help you ward off colds. Taking a daily vitamin and mineral supplement is another way to ensure that you are getting nutrients you need. This is especially true in the winter months, when fresh produce must be shipped distances and vitamin content is easily lost. Exercise is especially important during the winter months when inclement weather can make it difficult to get outdoors. And be sure to get enough sleep. The restorative power of sleep is essential to keeping your immune system at peak performance.

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