Eat healthy meals on a schedule. Focus on getting the right nutrients. Get approval from your obstetrician before starting an exercise regimen. Minimize your stress. Remind yourself of the risks of eating disorders during pregnancy. Go to the hospital if severe symptoms develop.

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Women with eating disorders do not have different nutritional requirements than other pregnant women, but you must remember to eat on a schedule with healthy meals.  Set reminders on your phone for when you need to eat. Plan meals ahead of time to resist the urge to skip a meal or to eat something else. Your obstetrician and dietician will help you determine how much you should eat each day. This can vary greatly based on your current weight and what type of disorder you have been diagnosed with. If you have an eating disorder, it may not be wise to count calories or weigh yourself. That said, you can make sure that you’re getting all of the right nutrients for a healthy pregnancy. During pregnancy, getting enough folic acid, iron, vitamin C, and calcium is important.  Folic acid helps prevent birth defects. Aim for 0.4 mg a day by eating dark leafy vegetables, like spinach and kale, legumes like black beans and lima beans, and whole grain products, like brown rice or whole grain bread. Try to get 27 mg of iron a day. You can get this from meats, fish, dairy, legumes, and fortified grains. Aim for 70-80 mg of vitamin C a day. Grapefruits, oranges, broccoli, tomatoes, and Brussel sprouts are good choices. To help your baby’s bones grow, get around 1,000 mg of calcium a day from milk, yogurt, seafood, and green vegetables like broccoli. While you can take prenatal vitamins, you should get most of your nutrients from your food. Since healthy weight gain is the goal, you may need to avoid doing too much exercise. Talk to your obstetrician about what types of exercise are healthy for you. Your obstetrician may recommend less intensive exercise like walking or prenatal yoga instead of running or weight lifting. Stress can often trigger an eating disorder, and being pregnant can be stressful. Take time to unwind and do activities you enjoy, like writing a blog, listening to music, playing video games, or spending time with friends. Activities like meditation and yoga are great ways to relieve stress. While you...


Eat healthy, yummy foods. Exercise three or four times per week. Sleep well.

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You don’t have to live off of kale and quinoa, but you should nourish your body. Make a plan to eat healthy and try to stick to it. Here are some tips for making sure you have a balanced diet:  Get about a third of your calories from proteins, like lean meat, nuts, and beans. Eat fruits and vegetables with every meal. Stay hydrated. Drink water as much as you can. Try not to drink too much alcohol. Eat what you want, but eat it all in moderation. You can have some ice cream, but keep the portion size relatively small. Even if you don’t want to lose weight, you will feel sexy and healthy if you commit to exercising a few times per week. Exercising is great for toning your body. You could try yoga, pilates, strength training, a spin class, a jog, or even a brisk walk If you can exercise for 20 to 30 minutes at once, you are in better shape than an unfit thin person. Just because you are plus-size does not mean that you can’t be in shape. Find ways to make exercise fun: walks with loved ones, backyard sports, playing in the pool, and hiking. Good sleep can help to keep your memory sharp, make you more creative, help you live longer, prevent depression, and keep you at a healthy weight. Make sure that you’re sleeping well every night. Here are some tips to help you sleep better:  Take melatonin before you go to bed. Melatonin supplements naturally help you fall and stay asleep faster. Turn off all of your screens (cell phone included) an hour before you go to bed. Do not do anything in your bed except for sleep and have sex. If you’re watching TV or doing a crossword puzzle, move away from your bed. Don’t drink caffeine in the afternoon.


Eat high-calorie meals. Get lots of protein. Drink plenty of water.

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To get bigger muscles, you need extra fuel. The calories you consume, however, should not come from fast food and junk food - eating too much of those will just slow you down. Eat plenty of calories from healthy, whole foods to keep your body feeling powerful.  Eat lean meats, fish, eggs, and dairy. Nuts, avocados, and whole grains are also great. Eat tons of fruits and vegetables. Choose healthy fats provided by seed and nut oils, coconut oil, and olive oil. Minimize the trans fats and animal fats found in processed and fried foods. The body uses protein to build muscles, so you'll need extra during this time. Eat beef, pork, chicken, fish, eggs, and cheese. Eat beans, legumes, and tofu for non-animal protein sources. If you are struggling to get enough protein in your diet, try protein shakes or drink more milk. You can try supplements such as creatine. Studies show that creatine supplements can safely help build up the muscles when taken with daily meals. Your body will need more water than usual to stay hydrated when you're training heavily. Water also helps flush toxins from the body and is essential for healthy digestion. Aim to drink at least 10 8-ounce glasses of water every day while you're training.


Eat high-carbohydrate, low-fat meals the night and day before a game. Rehydrate your body. Pack your basketball bag. Make travel arrangements in advance. Get 8 to 9 hours of sleep.

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Basketball is an intense and demanding sport that requires a lot of energy and endurance. Your primary source of energy comes in the form of carbohydrates. The meals you consume approximately 12 to 15 hours before a basketball game should be high in carbs, which will replenish your body's store of carbohydrates, and low in fat, so that your meal is easily digested.  The night before a game, consume a high-carb, low-fat dinner. Meal options include lean meat (fish or chicken), potatoes, pasta with sauce, and/or bread. The morning of your game, eat a basic, filling breakfast. Your breakfast could consist of bagels, cereal with low-fat milk, whole fruit, pancakes, waffles, and/or oatmeal. The afternoon before your game, eat a light lunch. This meal could consist of low-fat sandwiches made with lean meats and whole-grain bread, pasta with sauce, salad, and/or whole fruits. Do not try a new food before a game—it may upset your stomach. Instead, try to eat the same meals before each game. Throughout a basketball practice and game, your body sweats, which decreases its store of water. In order to perform at the top of your game, you need to rehydrate your body. Instead of grabbing a drink only when you are thirsty, you should try to drink water consistently throughout the day.  As an athlete, you should strive to drink 2 liters, or half a gallon, of water everyday.  You should also drink an additional 500 ml, or 16.9 fl ounces, of water per every hour of exercise. Before you go to bed, gather and pack everything you will need for the basketball game. Pack your basketball uniform, warm-ups, shoes, and socks. Include any undergarments, braces, and sports pads you may need for the game in the bag. Add a water bottle, a sports drink, and a pre-game snack to your sports bag. As a player, it is your responsibility to arrive at the site of the game on time. In addition to knowing when and where the game is being played, you also need to figure out how you are getting to the site. When you know these details in advance, you...


Eat high-fiber fruits and vegetables throughout the day. Avoid eating foods that take longer to digest.

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Leave the skin on apples and pears to get even more fiber in your diet or eat dried fruits like prunes, figs, and raisins. Eating fiber-rich produce, such as berries, oranges, carrots, greens, and broccoli, can add volume to your stool. This makes it easier for your body to push the stool through your intestines and relieve constipation. Don't eat foods that contain little or no fiber while you're trying to relieve constipation. These can slow digestion and make it harder to pass stool. Try to eliminate these from your diet while you're constipated: Chips or fried foods Processed food, such as fast food or frozen meals Meat, especially sausages or hot dogs Dairy White bread and pasta


Eat in a healthy breakfast or snack. Transform them into "healthy ice cream. Make homemade smoothies and milkshakes. Dry bananas

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Bananas make a great breakfast with Greek yogurt and a drizzle of honey, or sliced on top of oatmeal. Chop them up with other fruit to make a fruit salad. Bananas are also a healthy energy booster on their own, and easy to carry with you as a snack. " Freeze ripe or overripe bananas until hard, then peel them and toss them into a blender until it forms small chunks. While cold, this has a similar texture to ice cream, with much less fat and sugar. Optionally, blend with other frozen fruit, honey, or a dash of vanilla extract. Bananas are often used as a thickener in smoothies. Blend with orange juice in any proportion to make the smoothie thinner and tangier. Add ice cubes if you'd like a less rich taste, or a colder drink.  Add protein powder to give yourself energy for a workout session. Add mint for a refreshing flavor. . Banana slices can be dried into chips using a food dehydrator, or on a baking sheet kept in an oven at minimum temperature settings. Using a dehydrator only, you can slice the banana in thirds or halves lengthwise and dry to form leathery chews instead.  Most store-bought banana chips are fried or coated in oil, making them much less healthy than this homemade version. Add cinnamon or nutmeg to accentuate the sweet flavor, or add a pinch of salt for a more savory snack.


Eat it like you would eat cereal as it is widely considered a type of cereal globally. Add sliced fresh or frozen fruit. Try dried fruits as well. Try soaking the muesli overnight. Add some muesli into a smoothie. Mix with applesauce. Cook the muesli into porridge. Try soaking it in coffee or orange juice.

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The most basic and common way to eat muesli is just as you would eat a bowl of cereal, adding about a half cup of your favorite milk to an equal helping of muesli in a bowl.  Instead of milk, try your favorite brand of plain yoghurt (or flavoured if your prefer extra sweetness) for probiotic benefits and a different flavor and texture. Try heating the milk, then letting the muesli soak for a few minutes in the hot milk to soften it slightly, making it a bit more like oatmeal. You can also pour cold milk over the cereal in a microwave safe bowl, then heat the whole mixture in the microwave. Like cereal, it's also great to snack on all by itself. Just snack on it like granola. If you want to lively up your bowl of muesli, try chopping up a quarter-cup or so of your favorite fresh fruit, or adding some frozen fruit for a cold treat. Any of the following work great with muesli:  Sliced banana Blueberries, blackberries, or raspberries Kiwi Strawberries (the seeds work especially well as they add an extra sour crunch) Pork Scratchings (ideal if you want a more savoury muesli) Diced apple Chopped pear Sliced mango Lychees work especially well as they add a crisp sour flavour, which can't be topped Pomegranate seeds Dried fruits or berries are often a component of some muesli recipes already, but if you want to add some extra or add some to a more plain muesli that you've made, all of the following work well:  Cranberries Apricot Goji berries Raisins or sultanas Currants One excellent method of changing up the texture of your muesli is to soak it overnight in milk, yoghurt, or another softener of your choice. Add equal parts of muesli and milk to a bowl, cover with plastic wrap, or a lid, and refrigerate overnight. This can turn the muesli into a cold porridge type mixture that many people really enjoy. Coconut milk makes for a great soaking mixture, adding gentle sweetness and subtle flavor to the muesli. If you're not crazy about the taste, you could also mix it in with a little milk to make it more palatable. If...


Eat lean proteins to fill up faster. Avoid liquid calories. Stick to 3 light meals a day to encourage your body to burn calories. Boost your metabolism with high-intensity interval training. Ask your doctor about going on a low-calorie diet.

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Eating plenty of protein can boost your metabolism so that you burn calories more efficiently. It also fills you up longer than other types of foods, making you less likely to get hungry between meals. Try to eat .7 grams (0.025 oz) of lean protein for every 1 pound (0.45 kg) of body weight per day to help you slim down. Some healthy sources of lean protein include white meat poultry, fish, legumes (such as lentils, beans, and peas), and Greek yogurt. It’s easy to pack in extra calories from the things you drink without even realizing it. If you’re trying to slim down quickly, avoid beverages that are high in calories and sugar, such as alcohol, sugary soda, juice, or sweetened coffees and teas. Stick to water to keep yourself hydrated. Not only will it help you shed water weight, but drinking plenty of water can also help you feel less hungry. Instead of eating several small meals throughout the day, eat 3 light but filling meals daily while you’re trying to lose weight. Your meal should include a lean protein, fruits or vegetables, and a whole grain. Once you’ve eaten, resist the urge to snack until it’s time for your next meal.  When you resist snacking between meals, your body will start burning fat to get energy. If you avoid snacking after dinner, you’ll be more likely to burn fat while you sleep. Doing high-intensity exercise can increase your metabolism and encourage your body to burn fat. Talk to your doctor, physical therapist, or personal trainer about trying high-intensity interval training to get your heart pumping and burn calories quickly.  Try doing 8 bouts of high-intensity, 4-minute workouts. Each exercise should last for 20 seconds, followed by 10 seconds of rest. Some good exercises for a high-intensity workout include burpees, jump squats, and mountain climbers. If you need to lose fat in a hurry, a low-calorie diet is an option. These diets usually involve limiting yourself to no more than 800-1500 calories a day. Keep in mind, however, that this isn’t a good option for long-term weight...


Eat less and exercise more. Stop eating two hours before you go to sleep. Don't skip meals. Drink plenty of water. Eat fruits, vegetables, and lean proteins.

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It's as simple as that! The goal is to burn more calories than you consume in a given day.  One pound equals 3,500 calories, meaning you will have to burn 3,500 calories more than you consume in order to lose one pound.  Reduce your caloric intake by cutting portion sizes. Be sure to read the labels on everything you eat so that you can keep track of your calories. Eat small meals and snacks throughout the day. This will keep your metabolism fast and prevent your body from storing extra fat. Do aerobic exercises like running, hiking, swimming and biking. These will help speed up your metabolism and burn calories. Remember that exercise burns calories, but cannot alone make you lose weight. You will absolutely have to eat less in order to lose weight. Your metabolism slows down dramatically while you sleep, so it will take longer for the food to digest. Plus, eating early on in the day will give you the energy you need to go about your daily activities. Skipping meals will force your body into starvation mode, causing it to store extra fat.  Think of your metabolism as a fire, and food as its fuel. If you want to keep the fire strong, you will have to keep adding twigs, newspaper, and logs to it. If you stop adding these things to the fire, it will eventually die out. Similarly, if you starve yourself, your metabolism will get weaker and weaker over time. It's better to eat four or five small meals throughout the day than to eat two or three large ones, because your body will have more time to digest the food. Consider eating smaller meals with snacks in between. This will keep your metabolism working throughout the day. Try these healthy snacks for in between meals: a piece of fruit like a banana or apple, a cup of Greek yogurt, a nutrition bar, some carrots and hummus or a small salad with light dressing. Did you know that the human body often confuses hunger and thirst? If you are craving food but are not actually hungry, then chances are that your body is dehydrated. You should drink a minimum of 8 cups of...


Eat less salt. Maintain a healthy body weight.

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Salt causes your body to retain water and swell, which can put pressure on the veins and lead to poor circulation. Try halving your salt intake and avoiding sprinkling extra salt on your food after it has been prepared. You should aim to get no more than 2,000 milligrams of salt a day.  Do most of your own cooking, rather than eating out or buying packaged foods. Restaurants and food manufacturers commonly make food with far more salt than you think. Avoid this by cooking your own dishes from whole foods whenever possible. Avoid salty snack foods, fast food, and microwaveable dinners and snacks. Drink plenty of water to flush the salt from your body. You need 2 or so liters a day to stay fully hydrated. If you really like salty foods, consider using a salt substitute. These are available in many health food stores. An important part of keeping your legs and feet healthy and improving circulation is maintaining a healthy body weight. Having extra weight places stress on your circulatory system. Follow a balanced diet and work with your doctor to reach a weight that is right for your body type.  Eat plenty of fruits and vegetables, whole grains, and lean meats. Make sure you're getting a good amount of fiber through legumes, nuts, oatmeal, and other fiber-rich foods.


Eat lots of beans. Eat healthy fats. Stay away from unhealthy food choices. Eat your vegetables. Eat fruit for dessert.

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Studies on people have shown that beans and other legumes can prevent heart disease, diabetes, and cancer, so eat legumes such as:  Black beans Lentils-- red and yellow Chickpeas Mung beans Yes, fats. The healthy fats are typically found in plants and are classified chemically as monounsaturated or polyunsaturated fats. Bad fats are  made by chemical reactions that create products with long shelf lives. The food industry benefits when their products last a long time. The problem is that if bacteria, oxygen and micro-organisms can't break the so-called foods down, our enzymes cannot either. These fats become a poison to our bodies, work our bodies excessively and clog up our internal systems. These fats, which have no analogs in nature, are classified as saturated or trans-fats.   Good fats are found in:     Avocados Nuts-- almonds, macadamia nuts, hazelnuts, pecans, cashews Natural monounsaturated oils-- olive, canola, sunflower, peanut, sesame Natural polyunsaturated oils-- soybean, corn, safflower Olives Almond butter Seeds-- sunflower, sesame, pumpkin, flax Fatty fish-- wild salmon, tuna, mackerel, herring, trout, sardines Soy milk Tofu    The sources of bad fats are:     Tropical plants and oils Synthetic saturated or trans-fats Fats found in animals   Limit intake of fats from the bad sources. Milk, often thought to be a good source of calcium, is actually a very bad source of calcium. The "hype" that milk is good for you is a product of lobbying by the dairy producers. The reality is that people who drink milk often don't get enough calcium. So, as it turns out, it is good to stay away from dairy.     Protein is necessary for proper metabolism and optimal health. The thing is, protein is good for you, if you don't consume to much of it. Also, people often eat lots of animal protein, which is the worst source of protein. Protein from beans and nuts are a much, much better. The verdict is still out on how much protein is enough, so, for now, just eat some beans four or more times a week, and include nuts...


Eat lots of fruits and vegetables. Pour soy milk on your cereal or take soy isoflavones. Try cacao. Take rose hips. Opt for vitamin-rich foods over nutritional supplements. Eat garlic. Add omega-3 fatty acids to your diet. Drink tea. Drink plenty of water.

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Fruits and vegetables will help you get the vitamins and nutrients you need for glowing skin. Eat several servings throughout the day. Mushrooms are especially good for the skin. If you choose the supplement, go for 160 milligrams per day. Soy proteins are essential to building collagen and protecting collagen from free radical damage. Cocoa is great for your skin. Try mixing it into other foods or putting it into a shake. These supplements are rich in Vitamin C and will keep your skin looking youthful. Your body typically absorbs vitamins more completely if consumed through food and drink; many multivitamins offer limited benefits at best. However, if you choose to take a dietary supplement, look for one containing 100 percent of your recommended daily allowance for Vitamin A, Vitamin C and the B vitamins. Also, choose foods that are rich in these vitamins:   Vitamin A: Carrots, sweet potatoes, spinach and fortified cereals  Vitamin C: Red and green peppers, oranges, broccoli, strawberries, kiwi  B vitamins: Lean meat, fish, enriched soy and whole grains Garlic has a number of potential benefits for your skin. Your skin cells last longer and look more youthful. Garlic may also prevent the growth of cancerous skin cells. Fatty fish like salmon and mackerel are great sources of omega-3s. You can also get omega-3s from walnuts and olive oil. Tea is full of antioxidants that fight free radical damage to your skin. People who drink tea, according to studies, are also less likely to develop squamous cell skin cancer. Water keeps your skin hydrated and flushes toxins out of your body. The exact amount of water you should drink will vary depending on your specific needs; however, as a general rule, men should drink about 15.5 cups (3.7 liters) of water and other fluids daily, while women should drink about 11.5 cups (2.7 liters) of fluids.


Eat lots of red fruits and berries. Load up on a variety of vegetables. Incorporate whole grains for healthy carbs. Try fat-free and low-fat milk products. Eat fish, poultry, and eggs for protein. Reduce added sugars, saturated fats and refined grains.

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All fruits are full of vitamins and antioxidants, and you should try to incorporate a big variety into your daily diet. Try to eat 1.5 cups (350 ml) of fruit per day (for reference, one cup is a small apple, a large banana, or around 30 grapes). Focus on fresh and frozen fruits, as canned and dried fruits tend to be higher in sugar. For the best weight loss results, stick to berries and red fruits, such as:  Cherries Berries (strawberries, blueberries, raspberries) Apples Watermelon Grapefruit Peaches, nectarines, and plums You know that veggies are packed with vitamins and minerals, and they’re a great source of fiber, too, which will keep you full for longer. Try to eat 2 cups (470 ml) of veggies a day if you’re between 9-13 years old, or 2.5 cups (590 ml) if you’re 14-18. A cup of vegetables will be about the size of a baseball--try about 12 baby carrot sticks, or one large sweet potato. Try munching on these veggies for healthy, effective weight loss:  Hot peppers and bell peppers Broccoli Spinach Pickles Whole grains are unrefined, meaning that they haven’t been processed, so their nutrients are still present and digestable. Refined grains, on the other hand, have been milled, so their nutrients and fiber have been removed. Opting for whole grains, instead of refined grains, will give you good carbs that can actually help you lose weight. Eat 5 ounces (140 g) a day if you’re 9-13 years old, or 6 ounces (170 g) if you’re between 14-18. 1 ounce (28 g) of grain is about equal to 1/2 of an English muffin, 1 slice of bread, or 1 pack of instant oatmeal. Great whole grains to add to your diet include:  Whole-wheat bread, pasta, and crackers Popcorn Oatmeal Brown rice You need calcium to keep your bones strong while you’re still growing, and the easiest and tastiest way to get it is through dairy products. Opt for low-fat or fat-free milk products to incorporate nutrients while losing weight, or look for soy substitutes with calcium and vitamin D if you can’t handle lactose well. Try to have 3 cups (710 ml) of...


Eat magnesium-rich foods. Consume foods rich in vitamin B6 and C. Increase the levels of zinc in your body.

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Magnesium helps your body break down excess estrogen. Foods that are rich in magnesium include spinach, beans, squash and pumpkin seeds, mackerel, brown rice, and dark chocolate (at least 70% cacao). Incorporating these foods into your diet can help your body increase progesterone naturally. Vitamin B6 helps your liver detoxify estrogen, while vitamin C helps to increase progesterone levels. Incorporate foods rich in vitamin B6 and C into your diet to increase your progesterone levels naturally.  Foods rich in vitamin B6 include lean red meat, walnuts, whole grains, bananas, beans, and spinach. Foods rich in vitamin C include broccoli, kale, cabbage, cauliflower, bell peppers, oranges, and kiwi. Like vitamin C, zinc helps increase the levels of progesterone in your body. Include foods that are rich in zinc in your diet. Lean red meat, cooked oysters, wheat germ, pumpkin and squash seeds, and cashews are examples of foods that are rich in zinc.


Eat many small meals rather than only a few large ones. Determine what foods irritate your digestive system and avoid them. Cook with less salt. Determine whether you are lactose intolerant.

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This will prevent you from getting extremely hungry and eating too much.  Eat slowly to give your body time to register that you have eaten and signal to you that you are no longer hungry. Eating too fast makes it more likely that you will eat larger amounts before you realize you are full, causing uncomfortable stomach stretching and painful bloating. Eat these small meals at the same time every day so that your body can anticipate the meal and physiologically prepare. What foods people don't tolerate may vary greatly from person to person. Try keeping a food diary to discover if there are any foods that upset your GI system. Write down what you ate at each meal and then write down any symptoms that develop. Try eliminating groups of food that may trigger upset and see if your digestive health improves. Types of foods that are frequent triggers include:  Fatty foods like cheese, deep-fried foods, and fast food Highly acidic foods including coffee, tea, tomatoes, vinegar, and citrus fruits (lemons, limes, grapefruits) Gassy foods such as beans, cabbage, or carbonated drinks Spicy foods Gluten/wheat Dairy, soy, corn, and fructose Salt causes your body to retain water, making you feel bloated. People who are lactose intolerant do not produce enough of the lactase enzyme and so cannot digest lactose, the sugar found in milk and other dairy products.   Symptoms include bloating, cramping, gas, diarrhea, and nausea 30 minutes to two hours after consuming milk products. If these symptoms occur, try avoiding milk, cheese, ice cream and other milk products. Thoroughly boil milk before drinking it. This will break down the lactose. Take lactase capsules before eating milk products. The capsules will supply you with the necessary enzyme for digesting the milk. Substitute milk with products that don't have lactose, like soy or rice milk.


Eat more almonds. Use lemon in your meals. Use apple cider and honey. Make a nausea-fighting drink. Try amla, or Indian Gooseberry.

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Almonds are one of the best nuts to eat, and are rich sources of vitamins A, B, and E. Consuming up to 5 almonds a day, every day—whether eaten directly, crushed or grated, or even mixed with food—has been found to be beneficial for vertigo.  The exact mechanism isn’t known, but it is suggested that the vitamin B and E content in almonds helps combat free radicals that cause vertigo. Almonds may also be soaked in water for an hour before being consumed. Adding a lemon peel or a drop or 2 of lemon peel extract to your food every day not only enhances the taste of the food, but also provides a good source of antioxidants and trace minerals that help with vertigo. Lemons are rich in vitamin C, which works by combating free radicals that cause vertigo. You can also mix it with apple juice and ginger if you'd like. Honey has been known for its curative properties for centuries. Add 2 parts honey to 1 part apple cider. Consume 1 tablespoon (15 mL) of this mixture 2 to 3 times a day. This may prevent vertigo from developing or treat it if you are suffering from it, since honey and apple cider facilitate blood flow to the brain. For vertigo that is associated with nausea and vomiting, mix together 1 glass of warm water with 4 crushed black peppers, 7 to 8 drops of lemon juice, and a pinch of salt. Stir well before consuming. This is to be used only to relieve the acute episode of vertigo you're experiencing and not for regular consumption every day. It may calm the wave of nausea occurring with your vertigo. The acidity of lemon and salt will calm down your agitated stomach. This plant is rich in vitamin C, vitamin A, antioxidants, flavonoids, and pectin. All of these keep your body nourished and revitalized. The vitamin C present in amla neutralizes the free radicals that are released in the body and helps your body combat vertigo. This is an Ayurvedic treatment, which is a form of holistic medicine from India.  Amla can be had raw, 1 to 2 a day. It can also be consumed as a juice, tea, or blended or pureed into a...


Eat more eggs and poultry. Decrease the amount of red meats that you eat. Eat 10 or 11 servings of vegetables each week.

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These contain an antioxidant called glutathione which reduces high levels of GGT in your bloodstream. Healthy proteins like eggs and chicken will break down GGT and protect the health of your liver. Try having 2 or 3 fried or scrambled eggs in the morning for breakfast, or eating a chicken sandwich or grilled chicken for lunch. Certain legumes and nuts, including Brazil nuts, also contain glutathione. Unlike white meat and eggs, red meats like beef and pork do not contain glutathione. While red meats don’t necessarily raise your GGT levels, they don’t do anything to lower them. So, skip the steak for dinner, and opt to have a roast chicken instead. Veggies that are high in fiber and high in vitamin C can help to lower your GGT levels. Aim to eat 2 servings of veggies every day. For example, you could have a side salad with your lunch, and a plate of steamed broccoli or grilled asparagus with dinner. Vegetables that are naturally high in fiber and vitamin C include romaine lettuce, carrots, spinach, and tomatoes.


Eat more fiber. Get plenty of protein. Cut out junk food. Stay hydrated.

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Consume foods that are rich in dietary fiber, such as leafy vegetables, oats and bread products made with whole grains. As part of the digestive process, fiber is used to sweep fats, toxins and other waste products out of the body. More fiber means more efficient digestion, which can help you metabolize more calories and cut down on fat storage in the future.  Broccoli, brussel sprouts, carrots, bananas and raspberries, along with things like oatmeal and whole wheat bread in moderation, all make great sources of dietary fiber.  Avoid sugary processed food items like sweetened breakfast cereals and snack crackers, even if they claim to be made with whole grains. High protein offerings should comprise a substantial part of your normal food intake. Choose lean meats like skinless grilled chicken, steak and fish, along with protein sources that also contain healthy fats, like eggs, nuts and legumes. When you supply your body with protein, it enables it to build and maintain lean muscle mass, which burns calories, makes you feel stronger and more energetic and improves your overall appearance.  The average adult needs somewhere from 50-70g of protein per day. Most of this should be received from natural food sources.  Take a protein supplement, like a shake or bar, along with your regular meals if you’re having meeting your protein requirements. Calorie dense foods that offer no real nutritional value are largely to blame for making cellulite worse. Say no to fast food meals, processed sugar products (candy, soda, sports drinks, etc.) and excessive carbohydrates like bread, pasta and potatoes. Stick to whole natural foods in balanced portions, namely lean meats, fruits, vegetables and whole grains. In just a short time of clean eating, you’ll notice those annoying cellulite dimples becoming less pronounced.  Preparing and refrigerating your meals in advance can spare you the headache of always having to find something to eat.  When you buy food, read the labels carefully. Even foods marketed as “natural” or...


Eat more fruits and vegetables. Eat healthy proteins and fats. Eat whole grains and fiber. Skip the processed foods.

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Eating well is the single most important thing you can do to lose love handles. Eating fresh fruits and vegetables at every meal is a great way to decrease your belly fat storage. Fruits and vegetables contain a range of vitamins and nutrients your body needs to stay healthy. They're high in fiber and water and low in calories.  Start your day with  a vegetable omelet or fruit and vegetable smoothie. Make sure every meal includes a substantial portion of fresh vegetables. Vegetables that are in season are fresher and more nutritious than those that are not in season and have to be shipped from far away. Try to choose produce that was grown close to where you live. A diet with plenty of lean protein and healthy omega-3s and other good fats is essential when you're trying to lose love handles. Each meal should include a serving size of protein such as chicken, fish, or lean beef.  Cured meats like bacon, sausage, and lunch meats have preservatives and trans fats that contribute to fat storage, so avoid these and stick to lean, fresh meat. There are plenty of vegetarian options for protein as well. Eggs, tofu, legumes, and certain leafy green vegetables contain high amounts of protein. Eating high-fiber foods makes you feel more full, and you're less likely to consume as many calories when your meals contain a high amount of fiber. Go for whole grains like oatmeal or quinoa, as well as fiber-rich fruits and vegetables, beans and nuts. Most snack foods, fast foods, and other factory-made food like white bread, canned soups and microwaveable dinners are laden with extra sugar, white flour, corn syrup, and hydrogenated oil, not to mention preservatives and food coloring. When you're trying to lose belly fat, it's best to avoid these types of foods as much as possible.  Do as much of your own cooking as you can. Try to prepare your meals fresh every day, even if your meal is as simple as a salad with a protein like grilled chicken or tofu. Have healthy snacks like nuts, carrot sticks or sliced fruit on hand to eat...


Eat more high-fiber foods to naturally reduce your cholesterol. Take fiber supplements to easily boost your intake. Cut back on saturated and trans fat because they can raise cholesterol. Take red yeast rice under the supervision of a naturopathic doctor.

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Foods which are high in soluble fiber will naturally reduce your cholesterol. These are easy to find and taste wonderful, especially when well prepared. Some foods you may want to include in your diet include:  Vegetables. Eat lots of high-fiber veggies, such as broccoli, spinach, cabbage, kale, and carrots. Oatmeal. Don’t dress it up with lots of butter or milk, as this will nullify the beneficial effects. Pumpernickel, rye, and other whole grain breads. These are a great source of fiber and are very filling. High-fiber fruits like apples and pears. Who doesn’t like apples and pears? You can also eat prunes, which get a bad rep but actually taste like healthy candy. Beans, such as kidney, garbanzo, pinto, and black beans. If you aren’t getting enough fiber through your diet, then you could also try adding a fiber supplement. These can come in the form of mixable powders, chewable tablets, or a number of other forms. Follow the directions for use listed on the packaging to get the most benefit. This will help keep you from building more bad cholesterol. Instead of using butter and coconut oil, you can switch to using olive oil. Other foods that contain high amounts of trans fats include:  Meat Full-fat dairy, such as cheese, yogurt, milk, and ice cream Eggs, particularly the yolks Packaged cookies, cakes, and crackers Margarine Red yeast rice is commonly used in Chinese medicine and cooking. It can produce similar cholesterol lowering effects as a statin, so it’s important to take it under the supervision of a naturopathic doctor. Take red yeast rice exactly as prescribed if your doctor advises you to. Red yeast rice contains monacolin K, the same active ingredient as the cholesterol drug lovastatin. Be aware that red yeast rice may also contain a contaminant called citrinin, which can cause kidney failure in some people.


Eat more organic foods. Get more fiber in your diet. Know which foods are polyphenols. Look for foods containing sulfur. Put more cruciferous vegetables in your diet. Eat more mushrooms. Consume red grapes. Drink green tea. Consume pomegranates. Take the right vitamin supplements.

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While pesticides and similar chemicals used in food production do not necessarily produce more estrogen, they do have estrogen-like effects when your body absorbs them. Eating organic food will prevent these chemicals from entering your body. The liver dumps estrogen into its bile acids, and these bile acids pass through your intestines during digestion. Dietary fiber can help eliminate the estrogen found in bile.[citation needed] Fiber-rich foods include fruits, vegetables, and whole grains. Polyphenols are derived by plant sources of food. Current research suggests that they help reduce estrogen levels in the blood.  Flax seeds can be especially beneficial. In addition to polyphenols, they also contain lignans, which can counteract the effects of estrogen in the body and interfere with estrogen production. They do contain plant derived estrogens known as "phytoestrogens," however, so you should not eat them in excess. Other seeds, like chia and sesame, have similarly beneficial properties. Many unrefined grains also contain large amounts of polyphenols. Some of the best whole grains include wheat, oats, rye, corn, rice, millet, and barley. Sulfur can help detoxify the liver by getting rid of substances that cause liver damage.[citation needed] As a result, the liver becomes more productive. Since the liver is responsible for metabolizing and breaking down estrogen in the body, a healthy liver can help decrease estrogen.[citation needed] Sulfuric foods include onions, leafy green vegetables, garlic, egg yolks, and citrus fruits. Cruciferous vegetables have high levels of phytochemicals, and these phytochemicals work with the body to help block estrogen production. A few beneficial cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, bok choy, kale, collard greens, turnips, and rutabagas. Many mushrooms help prevent the bodily product an enzyme called "aromatase." This enzyme can convert androgen into estrogen. By eating more mushrooms, you can restrict this conversion process and decrease...


Eat more protein to encourage faster healing. Get sufficient amounts of vitamin B12 daily to shorten healing time. Consume more vitamin C each day to heal damaged tissue. Make sure you get sufficient vitamin K for healthy blood flow. Drink plenty of water to improve circulation.

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Protein is important because it helps with tissue repair. The highest levels of protein usually come from animal sources, but you can choose the foods that you like the most. Adults should get a minimum of 7 grams of protein for every 20 lb (9.1 kg) of body weight.  For example, a 140 lb (64 kg) adult needs 50 grams of protein each day. A 200 lb (91 kg) adult needs around 70 grams of protein daily. Try adding the following high-protein foods to your diet:  4 ounces (113 g) tuna = 22 g protein 4 ounces (113 g) salmon = 27 g protein 1 large egg = 6 g protein 3 ounces (85 g) chicken breast = 26 g protein A vitamin B12 deficiency can prolong bruises and hematomas. It's best to get your B12 from food sources, but you can also add a B12 supplement to your diet. Adults and teenagers should strive to get 2.4 mcg of B12 daily. Foods with high levels of B12 include:  3 ounces (85 g) cooked salmon = 5 mcg 2.5 ounces (70 g) cooked beef = 2.7 mcg 1 cup (250 ml) milk = 1.3 mcg 2 large eggs = 1.6 mcg Getting enough vitamin C helps your body heal and repair damaged tissues. Try to get vitamin C by eating a well-balanced diet. You can use supplements, but they won't be as effective. Teens need 65-75 mg of vitamin C daily. Adults should aim for 75-90 mg daily. Great sources of vitamin C include:  1 cup (128 g) raw bell pepper = 120 mg 1 cup (128 g) raw broccoli = 81.2 mg 1 large orange = 97.5 mg 1 cup (128 g) pineapple chunks = 78.9 mg Vitamin K deficiency can result in impaired blood clotting and other bleeding problems, which can make hematomas worse. Vitamin K deficiency can be caused by antibiotics or medical conditions like celiac disease or cystic fibrosis. Talk to your doctor if you suspect you have a deficiency.  Adults need 90-120 mcg of vitamin K daily. Teenagers need 75 mcg per day. Sources of dietary vitamin K include:  1 cup (128 g) raw kale = 800 mcg 1/2 cup (64 g) cooked spinach  = 444 mcg 1/2 cup (64 g) cooked broccoli = 85 mcg 1/2 cup (64 g) boiled edamame = 25 mcg Staying hydrated can help your body heal...


Eat more soluble fiber. Take psyllium husk powder. Stay hydrated to help soften your stools.

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Look for foods that your body can digest easily, like oats, carrots, linseeds, or peeled potatoes. Try to find ways to include these foods in your regular meals and snacks, which may help reduce symptoms of constipation. For instance, consider having oatmeal for breakfast if you suffer from constipation because of your IBS. Once a day, stir 1 tbsp (5 g) of psyllium husk powder into a 8  fl oz (240 mL) glass of water. Drink the entire glass, and go about the rest of your day as usual. Talk to your doctor before adding new supplements to your diet. Drink a minimum of 8  c (1,900 mL) of water each day, or some other water-based drink like tea. Increasing your fluid intake can help with the absorption of food and may aid in softening the stool, which helps prevent excessive straining during bowel movements and alleviates constipation. It also helps people experiencing diarrhea to replace the lost fluids that they need. Drink enough water, juice, and/or non-caffeinated teas so that you’re not feeling thirsty and have clear or light yellow urine.


Eat more zinc, magnesium, and vitamin D. Eat more protein-rich foods. Take biotin supplements.

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These nutrients can help improve your testosterone production. If you’re not producing enough testosterone, you may not be growing beard hair as quickly as you could be. Every day you should be getting 11 milligrams (0.17 gr) of zinc, 310 milligrams (4.8 gr) of magnesium, and 600 IU of vitamin D. Taking supplements or eating foods rich in these nutrients can help you reach these daily amounts.  Eating 5 ounces (140 g) of beef, 7 ounces (200 g) of cashews, 6 raw oysters would get you enough zinc for 1 day.  Eating .75 cups (180 mL) of almonds a day is an easy way to get enough magnesium.  Spending 25 minutes in the sun or eating 4 ounces (110 g) of salmon can get you all of your vitamin D for the day. Protein encourages hair growth, so protein-rich foods can help your beard hair grow faster. Make sure you're getting around 56 grams (2.0 oz) of protein a day. Some foods high in protein are fish, chicken, turkey, Greek yogurt, beans, milk, and pasta. Eating 9 ounces (260 g) of fish, turkey, or chicken a day would help you get your recommended daily intake of protein. Biotin, also called vitamin B-7, may help your beard hair grow faster. Biotin helps make the proteins in your hair stronger, which makes it easier for your beard hair to grow. Look for a Biotin supplement online or at your local vitamin store. Aim to take between 2.5–5 milligrams (0.039–0.077 gr) of biotin a day.


Eat more, and more often. Eat before bed. Stay warm and calm. Keep track of what you eat.

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The first step toward eating 9,000 calories a day is eating more often than most people do and finding ways to increase the amount of healthy food you can take in per meal.  Don't let more than four hours go by without eating a meal (unless you are sleeping).  Eating often will provide you with an opportunity to increase your caloric intake. Drink healthy beverages that have a high caloric content between and with your meals.  Fruit juices like apple juice, orange juice, cranberry juice, and grape juice are high in calories and nutrients. Buy bigger plates so meals seem smaller.  Silly as it may seem, bigger plates can make it easier to add more food to your plate (and your diet) without it seeming like too much. Sleep is when your body does most of its healing and repairing of bodily tissues, so eating right before bed will ensure your body has fresh nutrients available to maximize tissue production.  Your metabolism doesn't actually slow down while you're sleeping, but your body is much less active.  A meal before you go to sleep will ensure you use as many calories as you can out of your late night snacks for recovery and regeneration. Lost body heat is one of the biggest energy drains the human body endures regardless of activity level.  Adopting a 9,000 calorie daily diet means you're burning at least that many through your metabolism and training, so don't waste some of them on just keeping warm.  When you're cold, your body burns calories to create body heat.  Avoid the caloric cost keeping you warm by staying that way to begin with.  Stay warm to inhibit the production of thyroid hormones.  Thyroid hormones aid in uncoupling proteins to create body heat and are also known as one of the stronger metabolism regulating hormones.  Stress also increases your metabolism.  Stress can release adrenaline and thyroxine which both can speed up your metabolism.  Reducing stress will limit your body's production and release of these chemicals. In order to make sure you're taking in as many calories as possible in...


Eat mostly plant-based foods. Replace butter with heart-healthy oils. Limit red meat. Include low-fat dairy products. Eat seafood at least two times a week. Cook with herbs and spices instead of salt. Indulge in a glass of wine. Eat smaller portions.

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One of the main components of the Mediterranean diet is eating mostly-plant based foods.  These types of foods should make up the majority of your diet.  Plant-based foods include a wide variety of foods — some that are high in protein, fiber and many vitamins and minerals. Eat mostly:  fruits, vegetables, whole grains, nuts, seeds, beans and lentils.  You should include one or more of these food groups at each meal and snack. Nuts and seeds are especially prevalent in the Mediterranean diet.  They contain a significant amount of protein, minerals and heart-healthy fats.  Include 1–2 tablespoons (14.8–29.6 ml) per serving. Another prevalent plant-based food in the Mediterranean diet are citrus fruits.  Lemons, limes, oranges and grapefruits provide high amounts of Vitamin C, which has been shown to be a powerful antioxidant. Another trademark characteristic of the Mediterranean diet is using a lot of olive oil.  It's used both for cooking and for dressing different foods.  Butter is a less nutritious choice compared to olive oil because it's very high in saturated fat.  Some studies have linked higher amounts of saturated fat to heart disease.  Olive oil on the other hand is considered a superior and more nutritious type of fat.  It's very high in monounsaturated fats which have been associated with decreased risk of heart disease.  Even though olive oil is a healthier choice of fat, it's still a fat and should be measured when you're using it.  One serving is one teaspoon and you should limit your servings to two to three per day. Red meat consumption is higher in the US compared to many other countries.  The Mediterranean diet typically includes red meat only occasionally — maybe once or twice a month.  Red meat has been associated with a variety of negative health effects when eaten in large quantities (like heart disease and diabetes).  Recently, a study showed that high quantities of red meat are associated with a shortened life span.  Substituting other protein sources (like tofu, beans, nuts or eggs)...


Eat normally before the test. Call and make an appointment. Drink the glucose solution. Wait for one hour. Allow the technician to draw your blood. Ask your doctor if you need to take the three-hour glucose test. Make an appointment. Fast between eight and 14 hours. Bring a book or a movie to the appointment. Have your blood drawn. Drink the glucose solution. Prepare to have your blood drawn every 30 to 60 minutes. Understand the results of the three-hour glucose screening test.

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A glucose-screening test is a routine procedure done between 24 and 28 weeks of pregnancy. This test helps check your glucose levels to determine if you have gestational diabetes.  During pregnancy, your hormones increase the amount of insulin needed to control glucose levels. If your body can’t handle this increased need for insulin, you can develop gestational diabetes in the late stages of pregnancy.  Your doctor might instruct you to eat at least 150 grams of carbohydrates per day for three days prior to the test. The test takes an hour after you have consumed the glucose solution (see next steps) and thus, in order to reduce time waiting, it is better to make an appointment.  Choose a laboratory that is the primary provider for your health insurance and call a few days before you want to take the test. Bring the form you received from your doctor to your appointment. As with the other glucose tests, bring the form detailing what test should be conducted to the laboratory where you will be testing at. When you arrive on the test day, you will be given a sugar solution containing 50 grams of glucose. The solution tastes similar to a soda drink and you can often even pick your flavor from cola, orange, or lime. You must drink the solution in 5 minutes. You will be asked to wait for one hour after you have consumed the glucose solution to allow it to absorb into your bloodstream. The test will help your doctor understand how efficiently your body can process sugar. After one hour, the laboratory technician will draw a blood sample using venipuncture: A needle will be inserted into a vein in your arm and blood is drawn into a test tube. If the 1-hour blood test indicates your blood sugar is too high, you will be asked to return for a three-hour glucose test to determine if you have gestational diabetes.  You will need to take the three-hour glucose test if your glucose level is above 140 mg/dl (see next step). If your one-hour glucose test result was below 140 mg/dl, you don’t need to return for further...


Eat organic foods. Support local farms. Eat a vegetarian diet. Avoid toxins. Drink kombucha regularly.

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Try to buy organic foods and avoid genetically modified foods at all costs. Hippies find that it is better for the earth and healthier for the body. Hippies nowadays and in the past ate to sustain themselves and the planet. A reason hippies eat this way is that they treat their bodies like a temple. This is why you should pick out the purest ingredients available.  Growing your own produce and raising livestock assures the highest quality, freshest food for your family. If this is not possible, you will have to rely on others to supply your needs. Check labels at your local grocery store. They usually have labelling on the box saying that the ingredients are certified organic. Visit health-centered grocery stores to increase your chances of finding quality ingredients. One way to support your local community is to buy produce and meats from local farmers. You can do this through a local farmer's market, by subscribing to a farm-to-table program, or working directly with individual local farmers. If you have the time, it is best to become involved in some way with your community and, especially, the local farmers.  Modern hippies value sustainability and part of this involves avoiding the processed food industry as much as possible.  Growing your own food is also a viable option for getting the best quality. Volunteer with a local garden to get started into the local gardening community. Vegetarianism isn't for everyone, but a lot of hippies are vegetarian. Hippies go vegetarian because of their love for animals and their stance against violence. Industrial cattle farming is one of the highest producers of toxic emissions. It is better for your body and the environment to eat a plant-based diet.  If you are struggling with giving up meat, you can take steps to lower your weekly meat intake. Start slowly, and progressively work to cut it from your diet. If you do eat meat, purchase hormone-free meats. One way to treat your body like a temple is to cut out toxins from your life. Dietary toxins can contribute to...


Eat plenty of protein. Eat biotin Eat Vitamins A and C. Eat omega 3 fatty acids. Stay hydrated. See a doctor if your hair is falling out.

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Hair is mostly composed of protein, making it the most important component of a hair-healthy diet. Examine your diet and make sure you're getting plenty of protein every day. When your diet is protein deficient, your body doesn't produce as much hair.  Eat lean meats, fish, eggs and dairy products high in protein. Beans, leafy greens and tofu are good sources of protein for vegetarians. . This is a B vitamin essential for hair growth. Since it is mostly found in animal products, vegetarians and vegans often find that they have a b vitamin deficiency. To make sure you get plenty of b vitamins in your diet, eat the following foods:  Eggs, nuts, salmon, avocados, meat products and wheat bran. If you feel you aren't able to meet your b vitamin needs with food alone, consider taking a biotin supplement. These vitamins help hair stay glossy and healthy. When you aren't getting enough vitamin A or C, your hair can become weak and dull. Make sure you're eating plenty of the following:  Sweet potatoes, carrots, kale, butternut squash and pumpkin, which are all rich in Vitamin A. Broccoli, leafy greens, peppers, and citrus fruits, which contain high amounts of Vitamin C. These "good" fats support your scalp's health and promote healthy growth of hair and skin cells. Omega 3 fatty acid is found in salmon, sardines, mackerel, flax seeds and walnuts. You can take fish or flax seed oil supplements if you don't enjoy eating foods that are rich in omega 3s. When your body is dehydrated, it shows in your hair. Your hair can become dry, brittle and more prone to breakage. When your hair breaks and frays, it's more difficult to grow it into the longer style you're after. Make sure you stay hydrated by drinking plenty of water every day.  Try replacing coffee, soda and alcoholic drinks with water whenever possible. Carry a water bottle with you throughout the day so you'll never have to go thirsty. Sometimes hair loss or extremely slow growth has an underlying cause that can't be fixed using at-home methods. If you believe that...


Eat primarily alkaline-producing foods. Consume fresh vegetables and fruits. Eat unprocessed grains and starches. Limit fats and sugars.

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For every one serving of an acidic food, you should have four servings of an alkaline food. In order for the body to function at optimal efficiency, it must maintain a pH balance of 7.4. Eating additional alkaline foods keeps your body from taking nutrients from other areas in order to neutralize an acid-heavy diet.  If you want to be even more precise, you can invest in a food scale. Weigh each food portion carefully and write down the results in a notebook divided into two acid/alkaline columns. At the end of each day, add the columns up to see how close you got to the 4 per 1 ratio. For example, for lunch you could have a veggie sandwich. Try using whole-grain bread with hummus, avocados, and cucumbers packed inside. Fruit is always a good breakfast option. This will provide you with the maximum nutritional benefit. If fresh produce is not available, frozen is the next best alternative. Canned produce should usually be avoided as it contains high levels of sodium and other add-ons. Not all vegetables and fruits are the same or equal, however. Try to vary your intake of produce so that you get the full array of benefits. Asparagus, for example, assists with the nervous system. Watermelon is helpful for hydration as it is 92% water. Although grains are usually acidic, there are natural options that count as alkaline. Purchase grains that are minimally packaged, the closer to fresh the better. Be creative when choosing grains. For example, amaranth is one that many people aren’t familiar with. It is high in protein, which is unusual for a grain. Quinoa, buckwheat, and millet are other grain options. This is always part of a healthy diet, but when you are mixing food categories, it is particularly important. Most people consume artificial and processed foods in these categories. Consuming foods high in fat and sugar pushes your pH level into acidic territory and can contribute to a host of health problems including diabetes and kidney damage.  Instead of eliminating desserts entirely, you might try making...


Eat protein to gain muscle. Add calorie-dense foods to your meals. Use milk powder to increase the calories in your recipes. Eat healthy oils and fats. Include treats in your diet more often. Eat comfort foods while you're sick. Focus on nutrition after recovering from an illness.

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If your goal is to put on muscle mass, then you need to be eating protein-rich foods on a regular basis. It's especially good to eat protein after a workout. Lean meats (such as chicken, lean pork, and fish), eggs, beans, and lentils are all great sources of protein, as well as yogurt and nuts and healthy oils  Even something as simple as chocolate milk is a good way to get in your protein, although be mindful that most chocolate milks contain a lot of sugar, which isn't good for you in large quantities.  Also try to eat protein right before going to bed. Drink some milk or eat some yogurt to fuel you through the night. This may also help you recover if you work out frequently.  Stir in protein powder to your yogurt, oatmeal, and other foods to add a protein and calorie boost. Try adding full-fat cheese to the top of your meals. Stir some peanut butter and honey into your oatmeal. These foods are high in calories and can help you increase your overall caloric intake.  Another calorie-dense food is dried fruit, such as dried apricots, figs, or raisins.  Eat complex carbohydrates, such as brown rice, bulgur, barley, whole grains, and quinoa. Avoid simple carbs like white flour, sugar and white rice. Instant milk powder is a simple way to beef up dishes, from casseroles to soup. Simply stir in the powder while you're cooking. Wait for it to dissolve before you serve the dish. Milk powder can make your dish creamier, though a tablespoon or 2 won't make much difference. Healthy oils, such as olive oil, avocado, and nuts (which have healthy fats in them), are rich in nutrients as well as high in calories. Adding a dash of oil to a salad or topping your meal with some sliced avocado is an easy way to increase calories.  For instance, if you're enjoying some mashed potatoes, stir in some olive oil to make them creamier. For a quick mid-afternoon snack, a handful of almonds or peanuts is a good option. Seeds such as sunflower and pumpkin seeds have a high level of calories and also contain "good" fats that raise your...


Eat red meat. Add blueberries to your diet. Talk to your doctor about biotin. Eat nuts. Add more healthy proteins to your diet.

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Red meat contains protein and iron, both of which help with nail health. Healthy nails are strong and help prevent breakage, which encourages nail growth. Try incorporating red meat into your meals during the week for stronger, healthier nails. Do not go overboard on red meat, however, as it's high in saturated fat. Go for a lean cut of red meat once a week for your nail health. Blueberries have been called a superfood due to their antioxidants. Antioxidants help your body, including your nails, fight off damage. A diet high in blueberries can help your nails stay strong and avoid breakage, allowing you to grow them longer. Try snacking on blueberries throughout the day to promote nail growth. Darker fruits and vegetables in general tend to be high in antioxidants, so incorporate things like spinach and other dark berries into your diet as well. Biotin is a dietary supplement that some studies indicate helps strengthen nails. If you're having difficulty growing out your nails because they're brittle, ask your doctor if biotin is right for you. While you can get biotin without a doctor's prescription, it's never a good idea to take medication without consulting your doctor first. This is especially important if you're on existing medications, which could be adversely affected by biotin. Almonds, walnuts, and brazil nuts are rich in vitamins like magnesium, selenium, vitamin E, and omega-3s. These nutrients help you maintain healthy, strong nails. Try snacking on nuts or adding them to salads to promote nail growth. Nuts are high in calories, so be sure to limit the overall amount of nuts you eat each day. Protein is important for your body's overall strength and can help with nail growth. Opt for healthy, lean sources of protein if you want long, healthy nails.  Salmon actually contains biotin in addition to protein, making it a great option for strengthening nails. Eggs also have biotin and contain a high amount of protein. Oysters contain zinc, which can help grow hair and nails.


Eat regular, scheduled meals each day. Eat a protein and fiber-rich breakfast. Choose healthy snacks. Take at least 20 minutes to eat your meals. Stop eating when you're satisfied, not full. Instill good eating habits in your kids.

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Eating a healthy diet is only part of the battle. Eating on a scheduled regimen is equally, if not more, important. You should realize that eating too often or not often enough can cause gaps in your day, lowering metabolism and causing irregular cravings. It's important that we're nourished adequately throughout the day to prevent fatigue, grogginess and to perform at an optimal level.  It's important to eat regular, consistent meals each day.  In general, it's important to eat about every three to four hours.  Some people may prefer to have four or five small meals a day, whereas others may stick to three meals daily.  This timeline may differ for everyone, but it's still not healthy to skip meals. One study showed that when mice ate just one large meal per day and fasted the rest of the day, their insulin resistance and abdominal fat increased. Plan for quick or easy-to-prepare meals to make it easier to stay consistent with your eating schedule.  Foods like individual yogurts, fruit, nuts, hard boiled eggs, cheese sticks, or a protein shake are easy to eat on the run and require minimal prep work. When you're planning to eat more consistently, it's also important to eat the right foods in each of your meals.  This is especially true for breakfast.  This meal will pave the way for the rest of your day.  Studies have shown the breakfasts that are high in protein help lead to better hunger management during the day.  People felt more satisfied and showed reduced cravings during the day.  Breakfasts that also contained a high amount of fiber have been shown to be beneficial as well.  Fiber adds bulk to meals and takes longer to digest compared to low fiber foods.  This helps increase satisfaction and manage hunger throughout the day.  Examples of high protein, high fiber breakfasts include  a small whole wheat tortilla with scrambled eggs and cheese, cottage cheese topped with fruit, whole grain oats topped with dried fruit and nuts or a breakfast smoothie made with Greek yogurt and fruit. Many people think...


Eat right before bed. Go to bed when you’re warm. Keep moving. Don’t let your sleeping materials get damp.

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Try to get hot food right before you go to sleep. The meal can help you warm up and keep you warm enough to get into bed while your body still has heat. Keep in mind that fattier foods are going to be better for keeping you warm. Try these kinds of foods:  Cheese Canned beans Cream of Mushroom or Cream of Chicken Soup If it’s cold outside and you are cold going to bed, you’re not going to be able to warm yourself up. Do what it takes to get warm before you get under your blankets or into the sleeping bag. Run around, windmill your arms, do jumping jacks -- any of these could get your body warm enough. On particularly cold nights, you might have to stay awake and in motion to stay warm. A body in motion creates heat and will help you keep warm. If this means moving around during the night and resting during the day that may be a trade-off you will have to make. However, you must be cautious not to overheat and start sweating. When you sweat, you leave moisture trapped in your clothing and on your skin which can cool you down. Wet blankets and sleeping bags in the cold are not going to dry. If you have a sleeping bag, try not to even breathe into it -- it can get it damp quite easily. Package your sleeping materials in plastic bags during the day so that they won’t get wet. Also avoid setting up camp close to water -- it will blow around and get your sleeping materials wet.


Eat right. Stay hydrated. Get some rest. Be active. Learn about other sources of damage. See a dermatologist.

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Your diet is the component of your lifestyle that might actually have the most impact on your facial skin. Making sure that you eat right is good for you physically and mentally, and it can drastically improve the feel and appearance of your complexion. There are several foods to make sure that you are eating in order to help your skin flourish.  Eat your produce. Making sure that you get the suggested five to seven daily servings of fruits and veggies is important for your skin. Fruits and veggies contain a lot of vitamins and antioxidants that your skin needs to thrive. In addition to greens, add some sweet potato and citrus to your diet. Healthy fats help your skin stay supple and smooth. Try adding in some extra fish and avocado when you are doing your meal planning. There are also many foods that have negative affects on your skin. Try to avoid eating too much salt or foods that are very greasy. Drinking enough water is important for your overall health, and it is also crucial to keeping your facial skin healthy. You need to drink at least nine 8-oz glasses if you're a woman, and 13 glasses of water per day if you're a man. Aim for more if you workout a lot and lose a lot of water through sweat.  Track how much you are drinking. Many people don't realize that they are not drinking enough water. Try making a notation every time you down 8-oz. There are also apps you can put on your phone to track your hydration. Be aware that fluids consumed through foods, like watermelon, count toward your daily water intake. Even water found in drinks like coffee, tea, milk, and juice count — just make sure you're focusing on consuming mostly water. Lack of sleep has some very damaging affects on your skin. If you are not getting enough rest, your face will show it. Lack of sleep can increase the aging problem and also make existing facial skin problems even worse. Try to get between seven and nine hours of sleep per night. If you have trouble sleeping, there are some things to try. Shut down all electronics (including...


Eat small portions. Eat breakfast like you're French. Have a French-inspired lunch. Enjoy dinner with a drink and light appetizers. Order French coffee drinks.

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Portions are generally smaller in France. When having dinner, lunch, or snacks, stick to tiny portions of vegetables, fruits, meats, and other dishes. Eating small, delicate meals will really give off the French vibe. French portions are typically around 25% smaller than American portions. Try to cut back on your usual intake of food by about a quarter to seem French. In France, breakfast is usually eaten with coffee and on the lighter side. Pastries and breads topped off with jam are typically eaten at breakfast in France. Croissants are a particularly popular breakfast item. Breakfast tends to be very small. A very traditional French breakfast would be a single croissant dipped in a cup of coffee. Lunch in France usually starts around 11 a.m. What you have for lunch depends on your mood and appetite. You can eat a larger meal at a restaurant or have something light at home.  Eat a light appetizer like a soup or salad first. French salads usually only consist of one or two types of vegetables, such as asparagus and leafy greens.  Meat or fish with vegetables on the side is a typical entree. Simple sandwiches made with baguettes and stocked with things like ham and cheese are also popular. If you want a light dessert, go for something like a fruit tart. Dinner is typically eaten with an alcoholic beverage and light appetizers before the main course. Dinner is meant to be a relaxing affair to be enjoyed slowly and savored, so take your time eating dinner.  Nuts, olives, and fruits are typical appetizers, often eaten with champagne. Meals are usually started with soup or salad. The entree depends on the region and ranges from meat dishes to pastas. Things like fish cooked in butter and spices and light pastas with greens and eggs are popular in France.  A light dessert, such as a cheeseboard, is usually served after dinner. Coffee is a staple of French culture. However, coffee is served differently than it is in the United States. Rather than a simple cup of coffee, opt for one of the following options:  Order...


Eat small, frequent meals. Drink lots of fluids to prevent constipation. Follow your physician's recommended post-op diet. Eat high-fiber foods. Stay as active as possible to eliminate gas. Talk to your doctor about taking a stool softener.

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Digestion after an abdominal surgery can be difficult, so it is best to eat carefully. Avoid eating large amounts of food at once, which might overwhelm your digestive system and cause bloating. Eat small meals or snacks at frequent times during the day to keep up your energy.  Try small meals like oatmeal, salad, or soup. Opt for snacks like bananas, apples, or whole grain crackers. Ask your doctor when you should start to resume eating normally. Constipation and bloating after surgery is common, especially if you are taking pain killers. Drink hydrating fluids throughout the day, such as water and herbal tea, to help your digestion and metabolism.  As a general rule, try to drink about 8 cups (1.9 l) of hydrating fluids per day. Aim to drink enough fluids to make your urine clear.  Avoid alcohol and caffeinated drinks, which can be dehydrating. Urine that smells particularly bad may be a sign of dehydration. After an abdominal surgery, foods that are difficult to digest should be avoided. Ask your physician for a list of foods that are safe to consume while you recover, and those you should avoid. As a general rule, a soft, mild, and easy-to-digest diet should be followed for the first week following your surgery.  Use a blender to make foods softer and easier to digest. You can also eat baby food during your recovery. Follow this diet for as long as your doctor recommends. Gas, constipation, and bloating can be avoided by consuming foods that are rich in fiber. Whole grains, fruits, and vegetables are the best food choices for dietary fiber. If they are included in your post-op diet, eat foods like:  Bananas Peaches, pears, and apples Hot cereals like oatmeal Sweet potatoes Tender cooked vegetables Being active after an abdominal surgery will help increase your gut motility. This will prevent gas buildup in your stomach that could cause bloating.  For moderate exercise, take regular, short walks several times daily to keep yourself moving.  Increase the length of your walks as you start to feel stronger....


Eat smaller meals and stop eating at least 2 hours before bed. Stay away from cigarettes and other tobacco products. Avoid wearing constricting clothing that pushes on your stomach. Sleep with your upper body propped up so acid doesn’t come up. Chew sugar-free gum after meals to help neutralize stomach acid. Eat probiotics to support a healthy gut. Do 10 heel drops every morning to help with acid reflux.

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Decrease the amount of food you eat at any one time. This reduces the stress and pressure on your stomach. Don’t eat for 2-3 hours before bedtime in order to reduce the risk of food putting pressure on the LES as you try to sleep. Try to eat slowly because it allows the food to be digested more easily and quickly, leaving less food in the stomach to put pressure on the LES. Smoking can contribute to a whole host of health issues, including acid reflux. If you currently smoke, talk to your doctor about the best way to quit. If necessary, they can prescribe medications that can help you manage your cravings. Smoking weakens the muscles that separate your stomach from your esophagus, making it easier for stomach acid to enter your esophagus and cause heartburn. There are certain things you can change in your everyday habits that can help with your acid reflux as well. Wear clothing that doesn’t constrict your stomach or abdomen. This causes unnecessary pressure on your stomach, which can lead to acid reflux. Carrying excess weight can also put pressure on your stomach. If you’re overweight, losing weight will help reduce pressure on the LES and relieve your acid reflux. Some people have bad acid reflux overnight. If you have this problem, raise the entire head of the bed to allow gravity to help keep the acid in your stomach. This way, the acid will not creep into your esophagus overnight and cause you problems. Piling up pillows won’t really help much as these tend to bend your neck and body in such a way that it actually increases the pressure and makes the hyperacidity worse. After you eat, pop in a piece of sugar-free gum. This appears to work because chewing the gum stimulates the salivary glands, which releases bicarbonate into the saliva. The bicarbonate helps neutralize the acid in your stomach.  Don't chew sugary gum because it may contribute to the acid in your stomach. You can also chew mastic gum. Mastic gum is made from a resin of the mastic tree, known as Pistacia lentiscus. It has antibacterial...


Eat smart. Avoid empty calories. Avoid skipping meals. Be active. Love yourself!

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When planning meals, try to think about the kinds of foods your body needs to function at its best. Every day, you should try to eat food from all of the main food groups: fruits, vegetables, grains, protein, and dairy. Your exact nutritional needs will depend on many factors, including your age, your weight, and your activity level. You can visit choosemyplate.gov to find out how much of eat food group the United States Department of Agriculture recommends for someone like you. Empty calories come from foods that are high in calories, but low in nutrition. Try to avoid processed foods and foods that have added sugars.  Keep in mind that you get calories from drinks too. Cutting out soda and other sugary drinks from your diet  can help you lose weight. Full-fat dairy and fatty meats are also sources of empty calories. Swapping them out for low-fat dairy and lean meats will help you reduce your calorie intake, while still providing you with beneficial nutrients and allowing you to enjoy the same volume of food. It's important to provide your body with regular nourishment. If you skip meals, you won't have as much energy. You may also disrupt your body's natural metabolism, which can make it more difficult to maintain a healthy weight. Exercise is a vital component to a healthy lifestyle.Try playing a sport at school to keep you active. If competitive sports aren't for you, do something more independent, like jogging, riding your bike, or practicing yoga. If you're not used to exercise, start small. Going for a short walk is a great place to start. You can also do simple exercises, like sit-ups and push-ups, at home while you're watching television.   Ideally, you should aim for 60 minutes of exercise each day if you want to lose weight. It doesn't have to be 60 consecutive minutes, so feel free to break it up into smaller increments. For the best results, incorporate at least 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic exercise into your weekly routine. Moderate aerobic exercise...


Eat soluble fiber foods with every meal. Limit fatty foods. Eat five or six small meals a day. Drink non-alcoholic beverages. Cut down on coffee

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Foods with soluble fiber absorb liquids like bile as they move through your stomach and intestines. Every time you eat a meal, include foods like oat bran, barley, nuts, peas, beans, bananas, peaches, or apples. You may also want to include vegetables that contain soluble fiber, which tends to be easier to digest. Some vegetables to try include:  Summer and winter squash Carrots Yams, sweet potatoes, potatoes Turnips Parsnips Rutabagas Plantains Beets Yuca Taro High-fat foods speed up digestion, which works against those slow-moving soluble fiber foods that are trying to absorb excess bile. Cut out or limit fatty and processed foods like hamburgers, hotdogs, fried foods, milkshakes, ice cream, and anything that has a rich sauce on it. Stick to lean meats and healthy fats like avocados, nuts, and Greek yogurt. Smaller meals put less pressure on your pyloric valve (sphincter between bottom of stomach and top of small intestine) than large, heavy meals. Change your eating schedule so that you're having five or six small meals each day rather than three large ones.  Try dividing your normal portions in half, and saving one half for a couple of hours later. It is also important to chew your food well, drink something non-carbonated with your meals, and go for a walk or at least sit upright for 2 hours following your meal. Don't lay down right after you eat. Alcohol can contribute to bile reflux because it relaxes the lower esophageal sphincter, which allows bile and gastric content to move backward into your esophagus. Cut out as much alcohol as possible from your diet, and replace it with water or non-citrus juices like carrot juice, or a freshly squeezed juice made from cucumbers, beets, spinach, watermelon, or pears. and caffeinated tea. Both coffee and some types of tea (caffeinated) relax your lower esophageal sphincter muscles, allowing for more bile reflux. If you can't cut out coffee or tea entirely, limit yourself to one cup a day.  Caffeine may affect the lower esophageal sphincter, so opt for decaf...


Eat some protein. Eat some chocolate. Grab some coffee. Chew some gum. Take a power nap. Get some sunlight. Take a brisk shower.

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Grab a handful of almonds, eat some yogurt, or have a banana with peanut butter for a quick energy boost. Proteins will stay with your body longer, and you won’t experience the crash that sugar gives you. The sugar in chocolate will help boost your energy levels quickly. Chocolate also has theobromine, which also boosts your energy. Dark chocolate is a better choice, since it has less sugar than milk chocolate. Caffeine will give you a quick boost of energy, as long as you consume it in moderation. Too much caffeine can leave you feeling irritable, jittery and unable to sleep later.  Drink one cup of coffee or black tea to give yourself a shot of energy. Drink a latte to give yourself longer-lasting energy. The milk in the latte gives you protein that stays with your body longer. Chewing gum can improve your cognitive thinking and alertness. Simply chewing on a stick of gum can help your short-term memory retention and boost your energy. This method will result in a short-lived energy boost, and should be combined with other methods for better results. Take a snooze for 20-30 minutes. Your body will get a boost of energy when you let it rest in the afternoon for a short period of time. Set your alarm so that you don’t sleep longer. Otherwise, you might feel groggy. Getting more light will help awaken your brain and improve your mood. Open up the curtains or step outside for a few minutes to liven up your thinking and boost your energy. Step into the shower for a quick cold rinse. Just three minutes can help revive your sagging energy level.


Eat something cold. Drink a hot beverage like coffee or tea. Sip a sweet or sugary beverage. Breathe in some cold air. Tap your teeth together.

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Pick something mild to start.  Eventually the colder temperatures may find a way through your tooth's enamel down to the dentin, cause some pain, and magnify the teeth sensitivity.  Try some ice cream as a starting point to see if the temperature affects you. Chomp a popsicle, something dense enough for a hard bite, for a great next step. Consider something harder, like ice chips, a texture that will definitely be cold long enough to test for issues. Hot foods cause tooth pain because they heat the gasses produced by bacteria in the teeth.  When heated, gasses expand and create pressure, causing internal tooth pain. The sugars in the drinks contact the dentin and the result is a fluid loss in the tooth, a consequential pressure change, and then a sharp pain.    The same painful osmosis process can be caused by juicy, acidic fruits. You could also try chocolate, which can melt between your teeth and stimulate nerves inside your dentin. If you wince when breathing in sharply, your problem could be sensitive teeth.  The air, particularly through pursed lips, is colder and might be shooting through the microscopic tubes in the dentin in your teeth. Gently.  When teeth hit sharply against one another, it's possible to feel anything from a mild twinge to agony all the way into the nerve endings because of either direct contact with exposed dentin or forceful vibrations.  You do not want to crack or chip your teeth, but when teeth normally collide in the mouth there could be some pain if dentin is exposed. A similar type of pain may appear when a wisdom tooth starts growing and generates force throughout the bone, all the way up to the front teeth.


Eat something. Take pain medications if you have cramps. Drink water. Use a heat compress. Do yoga. Relax.

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Make yourself a snack. Foods like almond butter, oranges, or hot tea can help reduce symptoms and make you feel better. Eating something can help take your mind off your period and help you to relax. Taking an anti-inflammatory medicine like ibuprofen can significantly ease cramps, headaches, or other symptoms.  Read the instructions and follow the recommended dosage precisely. Only do this if you are allowed to take medication when you are home alone. If you are not sure, be sure to call or text a parent. Staying hydrated can help ease your period symptoms, reduce cramping, bloating, and help your mood.  Try to drink eight glasses of water per day. If you don’t like water, try adding a slice of lemon or lime, or try bubbly water instead.  You may think drinking water will increase bloating, but this is actually caused by dehydration. The best way to combat bloating is to drink more water. Applying some heat to your lower stomach can do wonders for cramps. Scientists claim it can work as well as taking pain-killers for up to an hour.  Plug in a heating pad to let it warm up. Place a heating pad, hot water bottle, or warm damp paper towel on your belly or lower back until you feel relief. Make sure it is wrapped in fabric or you have a t-shirt between your skin and the heat compress so you don't burn yourself or irritate your skin. A little bit of stretching can help your abdominal muscles relax, which means less cramping. Yoga can also bring down your anxiety level and help you to feel better. The best thing for you to do is to stay calm and stress-free. Do things that you enjoy and get your mind off of having your period. Take this time to pamper yourself or just have a little down time.  Watch a movie. Paint your nails. Take a hot bath.


Eat specific foods that produce longer lashes. Consult a dermatologist. See a plastic surgeon.

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A healthy diet is key. Focus on eating foods rich in protein and vitamins. Foods like fish, eggs, beans, soy protein, and yogurt will help your eyelashes grow. Salmon is a great source of omega 3 fatty acids, which helps to grow strong nails, shiny hair, and long eyelashes. A lot of women also take a vitamin B complex known as Biotin for longer and healthier eyelashes and hair. They may prescribe Latisse, the only FDA approved eyelash growth medication. The only reported side effects are eye irritation, general redness, and itchiness. Most of the time, a dermatologist will only prescribe Latisse for those whose short or non-existent eyelashes are considered a health hazard. Remember that your eyelashes' primary purpose is to keep dirt and other foreign materials out of your eyes. Over the counter solutions are available and might be prescribed by a dermatologist. Many of these over the counter solutions actually work just as well as Latisse for a fraction of the price. These include products such as Rapidlash, Revitalize, and Prolash. This is the most extreme method used to get longer eyelashes. Plastic surgeons can transplant hair follicles from your scalp to your eye lids. While this will give you longer eyelashes, recovery is incredibly painful and can impair your vision for several weeks. Since the hair follicle is different than normal eyelash follicle, some patients report needing to trim their eyelashes after their surgery.


Eat spicy foods. Sip a hot beverage. Consume more caffeine. Pour yourself a drink.

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Chowing down on hot ingredients can get your sweat glands working overtime. It also stokes your metabolism and can even strengthen your immune system, making it a win-win. Cuisines like Mexican, Thai, Indian, and Vietnamese are famous for their fiery fare.  Kick up any meal with a handful of diced hot peppers, a splash of hot sauce, or a dash of cayenne. Have a glass of milk on standby to neutralize the heat if it starts to become unbearable. Fix yourself a steaming mug of coffee, tea, or hot chocolate and down it while it’s fresh. The heat will elevate your core temperature from the inside. If you’re already in a warm environment, it won’t take long to get those pores opened up. Hot drinks are a very effective way to warm up in a hurry—that’s part of the reason they’re so popular with skiers, mountain climbers and other cold weather athletes. Make energizing items like coffee, soda, and chocolate a staple of your diet. Caffeine directly stimulates the central nervous system, and sweating is a nervous system response. Just be careful not to overdo it, or it could give you the jitters.  If you don’t do well with coffee, stick to offerings with less-concentrated amounts of caffeine like green tea. When all else fails, grab a canned energy drink. These products often contain as much as 200mg of caffeine per serving. Unwind at the end of a long day with a couple beers or a few ounces of red wine. Even a small amount of alcohol can quickly get your blood pumping. Over time, this can lead to flushing, hot flashes, and (you guessed it) perspiration.  Needless to say, this will only be an option if you’re above the legal drinking age. Avoid drinking to excess. It won’t help you sweat more, but it can impair your judgment and potentially cause embarrassment.


Eat the chocolate in moderation. Enjoy the chocolate experience thoroughly. Enjoy a piece or two of chocolate with your favorite hot drink. Enjoy chocolate drinks. Sprinkle cocoa powder over raw fruit.

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Set a limit on how many squares of chocolate you're allowed per treat portion and stick to that. This can allow you avoid guilt, which can trigger stress eating of diet-unfriendly foods.  Usually one to two squares is enough per treat time. Whether you treat yourself daily or every few days depends on your diet's treat allowance and your self-discipline at eating only one to two pieces at a time. Consider dosing out and packaging up your treat allowance ahead of time.  Break up a dark chocolate bar into one or two square segments, then bag them individually.  Perhaps even mark the day for each and a motivational message, if that will help keep you going with your diet plan. When you do include chocolate as part of your slimming regimen, appreciate its taste fully. To this end, it is recommended that you do the following:  Set aside the chocolate treat time for the end of the meal. Your stomach will already be full from eating the meal, so there's less danger of exceeding your limit. Really focus on tasting the chocolate, not simply crunching it into pieces and swallowing it. Take your time, let it melt on your tongue and savor very small bites of each square so that eating it is a slow but mindful process.  See also How to Taste Dark Chocolate. Good quality chocolate can be a form of relaxation or even meditation when eaten slowly. Enjoy the chocolate squares in place of a fattening dessert that you might once have had. For example, two squares of quality dark chocolate can replace a slice of cake or pudding. Have some of your dietary allowance of fruit with the chocolate. Make sure it complements the taste, such as a few slices of mandarin orange with orange flavored dark chocolate. At snack time, this can be a tasty way to have a morsel of chocolate and avoid snacking on something unhealthy.  Coffee and chocolate are often considered a natural combination, but remember that if you use milk, you risk neutralizing the beneficial antioxidants. Tea, on the other hand, contains additional flavonoids and can pair...


Eat the proper portions of the right amount of foods. Get enough protein. Ensure you are consuming vitamin D. Eat enough iron. Don't forget zinc. Make sure you get vitamin B-12 in adequate amounts. Determine if you are getting enough Iodine. Look for Omega-3-rich foods.

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It is possible to consume the full range of nutrients you need while following a lacto-ovo vegetarian diet, but as with any meal plan you will have to balance what you eat.  The best way to do this is to eat a variety of fruits and vegetables, legumes (beans and lentils), cheeses, yogurts, grains (wheat, rice, oats, etc.), and other foods. This helps to ensure that you get the proper nutrients and avoid any vitamin or mineral deficiencies.  The precise amount of foods you will need to eat varies depending on the level of calories you need for your age, activity level, etc. Check with a doctor or registered dietitian if you have concerns. Protein, which the body needs to function and grow, is essential. As a lacto-ovo vegetarian, you can meet your protein needs by eating foods like beans, nuts, and soy products, as well as dairy products and eggs. Good ways to get protein (assuming a 2,000-calorie per day diet) include: an omelette made of four egg whites, two four-inch pancakes made with egg whites, or 1/2 cup cooked beans. Most varieties of vegetarians face issues with getting enough protein. Track your protein intake and adjust accordingly. Lacto-ovo vegetarians can get the calcium they need for bones and teeth not only from dairy products, but from certain soy milks, breakfast cereals, dark-green leafy vegetables, and other foods as well. Fortified dairy products and egg yolks also provide necessary vitamin D. Good ways to get vitamin D (assuming a 2,000-calorie per day diet) include: 1/2 cup low-fat milk, 1 ounce of low-fat cheese, or 1 cup of raw leafy greens. Instead of getting iron from meats, lacto-ovo vegetarians have a range of delicious options including iron-fortified breakfast cereals, spinach, beans, whole wheat breads, and other foods. Good ways to get iron (assuming a 2,000-calorie per day diet) include: 1/2 cup cooked beans, 1 slice of whole wheat bread, 1 cup of raw spinach, or 3/4 cup fortified cold cereal. Take a multivitamin and multi mineral supplement daily (but it's not necessary,...


Eat the right amount of healthy food. Consume lots of protein and carbohydrates. Snack healthily throughout the day.

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Consume enough calories by taking into account how many you burn during your workout. Women require between 1800 and 2000 calories per day to maintain their health. If you are burning 300 to 500 calories during your workout, you need to eat more throughout the day. Eat protein-rich foods both before and after your weight-training workout. Protein builds muscle mass; carbs give you energy and help the protein find your muscle cells. The need to eat often may be one of the more enjoyable aspects of muscle gain for many, but be careful. Keep an eye on how many snacks you are eating, and what kind of food it is. You can get many of the muscle-building nutrients you need from regular food, but protein shakes are an acceptable substitute. Sugars are fatty and only supply you with energy in the short term, so shy away from sweet empty calorie snacks.  Eat well and often between larger meals. Snacking keeps your metabolism going, allowing you to burn more calories when you're not working out. Whey protein shakes are a healthy post-workout meal that help build your muscle mass.


Eat the right amount. Eat the right foods. Eat at the right times. Drink “lots” of water.

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You don’t necessarily need to eat less to lose weight. Sometimes, in fact, you need to eat more. If you want to see a drastic change in your body, the fastest way to do so is by eating right.  Eat throughout the day. This helps your metabolism speed up. Get on an eating schedule and stick to it. You should be eating 5 times a day instead of 3, so remember to do so in smaller portions than you normally would.   Cook (meal prep) healthy snacks. These should be used to eat between meals, because you should eat at least every 4 hours. This will help you avoid snacking on candy bars or anything else available quickly. If you have prepared snacks, you’re more likely to make a better choice. Just because you watch your caloric intake doesn’t mean you’re sure to get the results you want. Know what kind of calories you should be consuming throughout the day.  Fill up on protein. Proteins are your best friend. Proteins help you feel fuller longer. Also, it helps to fuel fat burning. This happens because your body burns both fat and muscle when you’re getting super skinny. Therefore, eating protein with help preserve your lean muscle which burns calories.   Include vegetables in every meal. Adding vegetables to your meals will help fill you up without burning through the calories you’re allowed while dieting. Most vegetables are primarily water, which is incredibly helpful for weight loss. Embrace the right carbs. Yes, avoid the sugary, starch filled carbs like white bread and potatoes. But brown rice and sweet potatoes are carbs that will keep your energy level up while you diet. Eating throughout the day is going to keep your metabolism going. Try to avoid large meals late in the day because you won’t burn them off before you fall asleep. Eating bigger meals in the morning and smaller meals at night is key if you want to get (and stay) skinny. Have a big breakfast. Breakfast is the most important meal of the day. Eating within an hour of waking up gets your metabolism going and keeps you from mindless snacking before...