INPUT ARTICLE: Article: Keep yourself feeling full by incorporating foods that have a low energy density, or fewer calories spread out over a higher volume of food. These foods will typically be higher in fiber and lower in fat, and can help you feel full longer by physically putting more food in your body without too many extra calories. Vegetables such as salad greens, broccoli, cauliflower, and asparagus are all low in calories relative to their volume. Use veggies as fillings, toppings, or as part of salad. Stick to fresh fruits. Fruit juices, dried fruits, and fruits packed in syrup typically have more concentrated sugars, and thus a higher energy density. Whole grains such as oats, quinoa, or brown rice are high in fiber as well as other important nutrients, and can help keep you full and healthy in moderation. Foods that are low on the glycemic index (GI) scale take longer for your body to break down, and so can help you stay full for a greater period of time. Try to avoid overly-processed carbohydrates such as white bread and instead opt for whole-grains, plain nuts, legumes, and seeds. Try to pair low-GI carbohydrates with other nutrient-dense foods to make sure you stay full and still get what your body needs. For example, you may make a snack out of a hard-boiled egg, which offers protein, and half an apple, which provides low-GI carbs. Consider reducing highly processed foods like white bread, pastries, cookies and crackers to once a week, or if possible, eliminating them entirely. It's natural to have cravings throughout the day, and ignoring them may only push you to make less healthy food choices later on in the day. Instead, keep healthy snacks around for when cravings strike. You can even plan them out as a part of your daily meal plan if you get regular cravings. Snacks like unbuttered popcorn and roasted edamame will help keep you full in between meals without contributing too many calories to your overall intake, and while curbing saturated and trans fats as well as added sugars. Fiber-rich snacks like berries and pieces of fruit, and unsalted, oven-baked sweet potato chips can also help keep you full longer. While overindulging can derail your diet, completely restricting yourself from foods you enjoy can push you toward making unhealthy choices, too. Incorporate small treats into your diet, such as a single scoop of ice cream or one slice of pizza. Spread three or four small treats out over the week to help you stay focused without feeling constrained. Pair your indulgences with wholesome, high nutrient foods like fruit or vegetables. For instance, one slice of pizza with a big salad that includes seeds or other healthy sources of fat and fiber. Try having your scoop of ice cream with a cup of berries or a chopped orange. Remember to keep treats small and occasional. Allow yourself a couple of cheat meals throughout your week rather than a full cheat day, and plan them ahead so that you don't overindulge.

SUMMARY: Shop for high-volume, low-calorie foods. Incorporate low-GI foods into your meals. Include snacks in your meal plans. Indulge occasionally.

INPUT ARTICLE: Article: Fibroids are rubbery growths that form on the walls of the uterus. They occur most frequently in women of reproductive age, especially after age 35. In most cases these benign growths remain small, and they almost never lead to cancer. However, for some women, fibroids can significantly affect their quality of life. Fibroids are usually categorized into three groups. Submucosal fibroids grow in the uterine cavity. Intramural fibroids grow in the wall of the uterus. Subserosal fibroids grow on the outside of the uterus. Many women may have fibroids and not even be aware of their condition. For many women, fibroids do not cause any symptoms, discomfort, or health issues. However, fibroids can cause some painful or even debilitating symptoms in some women. If you experience any of the following symptoms, see your doctor: Heavy and/or prolonged menstrual bleeding. Fibroids cause the uterine wall to become thicker than normal during the menstruation cycle, causing much heavier bleeding than usual. In some cases, bleeding is severe enough to cause anemia. Significant change in menstruation patterns (e.g., sharply increased pain, much heavier bleeding). Pelvic pain, or feelings of "heaviness" or "fullness" in the pelvic area. Fibroids can range in size from very small (smaller than a seed) to very large (grapefruit-sized). Large fibroids may even cause your abdomen to look distended as with pregnancy. Pain during sexual intercourse. Frequent and/or difficult urination. Constipation. Fibroids may expand and cause the uterus to press against your bladder or bowels, causing constipation. Backache Infertility. This is very rare, but in some cases fibroids can reduce implantation rates, leading to infertility. While scientists are not definitely sure what causes fibroids, a few factors seem to be at play. Knowing more about these may help you determine what course of treatment is right for you. It is possible that abnormalities in a woman's uterine blood vessels may cause fibroids to occur. Genes that cause uterine muscle cells to grow at an accelerated rate may be a cause. Fibroids seem to be related to a woman's reproductive cycle, rarely occurring before the first menstrual period and often accelerating during pregnancy. Some scientists suggest that the hormones estrogen and progesterone may be involved.

SUMMARY: Understand what fibroids are. Recognize the symptoms of fibroids. Learn what causes fibroids.

INPUT ARTICLE: Article: There are very few foods that are naturally high in vitamin D. If you can find some that are and consume them on a regular basis, you will optimize your body's ability to naturally absorb vitamin D. Foods that are naturally high in vitamin D include: Salmon Tuna Mackerel Sardines Cod liver oil Eggs, cheese, and beef liver contain small amounts of vitamin D Because foods that naturally contain vitamin D are hard to come by, there are regulations in many places in the world (including the United States and Canada) that certain foods be fortified with vitamin D prior to being sold at the grocery store. Foods fortified with vitamin D compose the majority of vitamin D in most people's diets. These foods include: Milk Margarine Some breakfast cereals Some brands of orange juice Some bread products Some yogurt Everybody can benefit from a high-quality vitamin D3 supplement, which allow you to benefit without risking skin damage from sun exposure. Unfortunately, the current RDA's are very low to benefit the body and there is no consistent agreement among health organizations about how much to take. The maximum daily safe dose for adults is 4,000 IU (though some research suggests that 10,000 IU may still be safe). Infants and children should take lower doses (06 months, maximum 1,000 IU; 712 months maximum 1500 IU; 13 years maximum 2500 IU; 48 years maximum 3,000 IU). These recommendations may also change if you have an illness that interferes with your body's natural ability to absorb vitamin D. Consult your doctor if you need a higher dose. Always take vitamin D3 (cholecalciferol), not Vitamin D2. Vitamin D2 is poorly absorbed. Remember that other supplements such as multivitamins and fish oil can contain vitamin D. Be sure to factor that in to ensure that you do not take too much. You can get both flavored and flavorless supplements that are drops. Sometimes, one oral drop = 1,000 IU. This makes it easy to supplement with vitamin D.

SUMMARY:
Consume foods that are naturally high in vitamin D. Choose foods that have been fortified with vitamin D. Ensure that you are consuming the daily recommended amount of vitamin D.