Instant Ab Flatteners

Achieving a toned, sexy tummy might seem like a pipe dream this time of year. Baggy sweaters abound, egg nog is served and Frosty the Snowman doesn't offer much in the way of flat-belly inspiration. But getting a sleek, sexy stomach is easier than you think. Spend just five minutes a day on toning your abs and you'll get an amazing middle.

We rounded up five of the most effective tummy toners around. Work three or four of these exercises into your routine (easing them in will minimize soreness). Do the number of reps indicated, resting one minute between moves. The only equipment you will need is a hand towel. Washboard abs, here you come!

Pike 90
Lie faceup; raise legs until perpendicular to floor, feet flexed. Lower right leg so it hovers 1 or 2 inches off floor and place hands lightly behind head. In this position, do 15 crunches, lifting chest toward ceiling and lowering. Switch legs and repeat.

Crunchy frog
Sit with knees bent, feet flat. Keeping legs together, raise feet several inches and bring knees toward chest. Wrap arms around knees without touching legs. Extend legs and stretch arms to sides, palms forward. Return to wrapped-arm position; repeat. Do 15 reps.

Tornado
Stand with feet hip-width apart, right leg in front of left, right foot turned out. Bend elbows and raise arms out to sides at shoulder level (like goalposts). In one motion, raise right knee to lowered right elbow. Return to start; switch sides and repeat to complete one rep. Do 15 reps.

Corkscrew
Lie faceup. Press legs together and raise them toward ceiling until they're at a 90-degree angle, with knees slightly bent and toes pointed. Raise butt and legs off floor using ab muscles; twist legs slightly to left. Repeat, twisting to right, for one rep. Do 15 reps.

Side arm balance
Start on floor on knees. Lean to left and place left hand on floor under shoulder; extend right arm up and to left, palm down. Straighten right legs out to right with foot on floor, resting on left knee. Hold for 5 breaths. Return to start; switch sides. Repeat twice per side.

By Lucy Danziger, SELF Editor-in-Chief

Read more »

Stop Snoring

For most people, snoring is not a major problem, and most people snore at least occasionally. Men and overweight people are more likely to snore and snore more often. The frequency and intensity of snoring will likely increase with age if not dealt with at an earlier stage.

Mild snoring might seem harmless, but it can actually lead to more serious health problems, including sleep deprivation. Persistent snoring has also been linked to problems in cardiovascular health, type II diabetes, hypertension and metabolic syndrome.

Snoring is caused when there is a narrowed passageway between the nose and the throat. The passageway narrows because the muscles in your throat are more relaxed when you sleep. When inhaling oxygen while the passageway is narrowed, air will have to move faster than before, and will hit the tissues of the soft palate and the uvula with more force causing vibrations which in turn create snoring sounds.

Causes of Snoring
There can be many causes to why one snores when they sleep, anything that causes the air passageways to narrow will likely cause snoring.

• Substances that promotes muscle relaxation such as alcohol or drugs that promote drowsiness will cause your throat muscles to relax thus narrowing the air passageway and also causes the tongue to relax and fall back limit the air passageway thus encouraging snoring.
• Snoring can be brought on by a stuffy nose which can be brought on by a cold or sinuses. When one's nose becomes stuffy, less air can go through the nasal passage so the throat has to pull air in through the mouth with extra force, which will in turn cause snoring.
• The physical makeup of your body can be a cause of one's snoring problems; if one is overweight there will be more fatty tissues in the throat which means a narrower air passageway. Also if one has a long uvula and/or soft palate will also cause a narrower air passage and an increased likelihood of snoring. Other physical characteristics which may bring about snoring include large adenoids and large tonsils, a long tongue, a small lower jaw or a deviated nasal septum.
• Asthma and/or smoking can also increase the chance of one snoring due to the irritation and constriction of the air passageways which is brought about.
• Sleeping on your back makes one more likely to snore because gravity pulls the tongue and jaw down to the back of the mouth and limits the air passageway.

Before resorting to drastic measures (or being booted from the bedroom), try the natural ingredients in SnoreZip Homeopathic Spray for gentle, effective relief of the symptoms that may be causing you to snore. So you and your partner can get the benefits that come with getting better quality sleep.
Click Banner for more information

Read more »

Best Anti-Aging Foods

These six food groups hold the "power" to help you lose weight and turn back the clock. Don't miss our easy seven-day meal plan and delicious anti-aging snacks!

1. Produce
Piling your plate with fruits and vegetables is a no-brainer when it comes to weight loss — they're low in calories, high in nutrients, and filling — but the latest studies show that certain ones can provide surprising anti-aging benefits.

There's buzz about blueberries, for instance, for their memory-boosting potential. But berries of all hues are antioxidant-rich, reports Navindra P. Seeram, Ph.D., assistant professor at the University of Rhode Island College of Pharmacy in Kingston. That means they combat free radicals, molecules that can cause widespread cell damage and are linked to chronic inflammation. Unlike the inflammation that occurs when you sprain an ankle or strain a muscle, the type that contributes to aging is persistent, and thought to be at the root of most chronic diseases, from cancer, heart disease, and diabetes to Alzheimer's, arthritis, and osteoporosis. Berries' beauty bonus: They're chock-full of vitamin C, another potent antioxidant that may help keep your complexion looking smooth by fighting those pesky (skin-damaging) free radicals.

To keep your vision sharp, set your sights on spinach and other dark leafy greens. These veggies are prime sources of lutein and zeaxanthin, plant pigments that protect your eyes from the harmful effects of ultraviolet light. Leafy greens are also rich in vitamin K, a nutrient that plays a role in reducing bone loss and preventing fractures.

2. Protein
This key dietary component becomes even more critical starting in the 40s, when muscle mass begins to decline by up to 1 percent a year. That drop slows metabolism, which makes the pounds pile on more easily. The double whammy consequence: Added weight puts your health at risk, and down the road, diminished muscle mass can throw off your balance (upping chances of a fall), sap your strength, and even threaten your ability to recover from an illness or accident.

To hang on to your metabolism-boosting muscle — and keep you feeling full after meals (another protein plus) — experts recommend eating plenty of skinless chicken and turkey breast, lean beef and pork, eggs, beans, and seafood. And don't forget protein-rich dairy: Minerals (primarily calcium, phosphorus, and potassium) in fat-free milk and yogurt as well as low-fat cheeses help to keep blood pressure healthy, pudge in check, and bones strong. News flash: Calcium can't build bone if you're not getting enough protein, and current recommendations — about five ounces a day for a 145-pound woman — are too low, says Robert P. Heaney, M.D., professor of medicine at Creighton University in Omaha. Our Anti-Aging Meal Plan provides about 11 ounces of protein daily.

Another reason to spoon up some yogurt: Eating at least 1/4 cup every day led to a 60 percent lower risk of gum disease and a 50 percent lower risk of tooth loss in a Japanese study published in the Journal of Periodontology. The effect is thought to be linked to the probiotics in yogurt, but not in most other dairy.

3. Omega-3-Rich Fish
Fatty acids in seafood help quench the flames of chronic inflammation. In addition, "there's very good new data suggesting that omega-3 fats from fish act on an area of the brain that leads to improved mood and attitude among healthy people," says Artemis P. Simopoulos, M.D., author of The Omega Diet. These improvements in outlook lead to feeling healthier and more vigorous, she explains. The omega-3s in fatty fish like salmon and tuna have the most potent anti-inflammatory effects. But it's smart to consume omega-3s from plant sources, like walnuts and flaxseed, too — especially if you're not fond of fish.

4. Whole Grains
A 2008 review of these diet-friendly foods — which include whole wheat, oats, and brown rice, and the bread, cereal, and other edibles made from them — concluded that a meal plan loaded with whole grains helps you stay slim, thanks, in part, to fiber's role in appetite control. Their low rankings on the glycemic index (a system that rates the effect of different carbohydrates on blood sugar levels) may also play a role.

A raft of research has also shown that whole grains offer protection against diabetes, heart disease, stroke, colon cancer, high blood pressure, and gum disease. These benefits are tied to the array of vitamins, minerals, plant chemicals, and again, fiber that work together to promote health. (That's why refined grains, which filter out these nutrients during manufacturing, and add some back later in the process, don't offer the same advantages.)

5. Exercise
It's an anti-aging bonanza: Being active maintains muscle mass, boosts metabolism, and keeps your heart and lungs primed, among other benefits. Now, a recent study has found that running, in particular, promotes a long, independent life. Researchers at Stanford University School of Medicine followed a group of runners and non-runners for 21 years and found that elderly runners put off age-related disabilities for 16 years beyond their non-running counterparts. Runners also lived longer: 19 years into the study, only 15 percent of them had died compared with 34 percent of the non-runners. And the active ones were less likely to die from heart disease, stroke, cancer, and neurological conditions. While this study examined running, 30 minutes of more moderate aerobic activity, five days a week, will keep you healthy, according to recently released guidelines from the American Heart Association and American College of Sports Medicine. What should also be on your fitness agenda: strength training twice a week to maintain muscle and keep your metabolism humming.

6. Red Wine and Other Drinks
What other diet recommends red wine? Ours does because the ruby beverage's Resveratrol is a potent antioxidant, inflammation damper, and artery protector. Plus, animal research suggests that high amounts of Resveratrol may counteract cell death in the heart and brain, which could mean this compound has even greater potential to prolong your life. Limit yourself to one five-ounce glass a day; more could be harmful.

If you're not a wine drinker, no worries: Put on the coffeemaker or the kettle instead. Coffee appears to lower the risk of type 2 diabetes and Parkinson's disease, and evidence suggests that java drinkers have a lower chance of dying from heart disease. Some of the benefit may come from caffeine, but coffee also contains chlorogenic acids, antioxidants that might also play a protective role. Drinking tea may lower your risk of heart attacks, strengthen your immune system, protect tooth enamel, and help fight memory loss associated with aging. Choose green, black, white, or oolong — their leaves all come from the camellia sinensis, or tea plant. And their polyphenols (antioxidants), fluoride, and caffeine — which are thought to contribute to these health benefits — are largely missing from herbal brews.

Two Secret Age-Defying Treats
They seem like diet no-no's because of their calorie load, but dark chocolate and a handful (not a canful) of nuts have longevity and weight-loss benefits.

This just in: Nuts give you a surprising diet edge. A recent study found that despite being a high-fat, high-cal food, they don't promote weight gain. The reason: People find nuts filling and after eating them, offset some of the calories by eating less later on. Best of all, up to 20 percent of the calories in nuts don't get absorbed.

Craving something sweet? Dip into dark chocolate. The latest evidence suggests that cocoa flavanols (more predominant in dark chocolate than milky versions) may lower inflammation, keep blood pressure in check, prevent platelets from clotting (which could, in turn, prevent strokes and heart attacks), and boost brain power.

Anti-Aging Healthy Snacks
Our Anti-Aging Meal Plan provides everything you need to look younger and get thinner. We've even made room for extras — like a splash of milk in your coffee or honey in your tea. Every day, you can have up to 50 "free" calories to use any way you'd like. (Or save up for two or three days so you can have a 100-calorie or 150-calorie treat.) You can choose an item that's already on the menu (say, extra crackers or another egg) to have seconds, or select a different food or drink that you want to splurge on (our lists can help you keep a calorie tally).

Up to 50 Calories:
1 tbsp 2% milk - 8 calories
1 tsp sugar - 16 calories
1 tsp honey - 21 calories
1 tbsp grated Parmesan cheese - 22 calories
1 tbsp reduced-fat sour cream - 26 calories
3 slices (1 oz) deli thin lean ham - 30 calories
2 tbsp Cedar's Cucumber Garlic Tzatziki with 5 celery stalks - 35 calories
2 Ak-Mak crackers - 46 calories
1 Sargento Reduced Fat Colby-Jack cheese stick - 50 calories
1 Mini Babybel Light cheese - 50 calories

Up to 100 Calories:
1 hard-boiled egg - 70 calories
1 6-ounce container of Dannon Light & Fit yogurt (any flavor) - 80 calories
1 Nature's Path Organic Pomegran Plus Waffle - 80 calories
2 Blue Horizon Organic Chinese-Style Shrimp Spring Rolls - 87 calories
1 small banana - 90 calories
1 Tall Skinny Latte from Starbucks - 90 calories
Any 100-calorie snack pack - 100 calories
1 Whole Treat Organic Fudge Bar - 100 calories
5 Triscuits - 100 calories
3 Hershey's Bliss Signatures in dark chocolate - 100 calories

Up to 150 Calories:
1/2 cup Edy's Slow Churned Rich & Creamy Chocolate Ice Cream - 110 calories
1 Kashi Chewy Cherry Dark Chocolate Bar - 120 calories
1 5.3-ounce container FAGE Total 2% Yogurt with Fruit (any flavor) - 130 calories
1 Pack World of Grains Cookies - 130 calories
1 Kozy Shack Original Rice Pudding - 130 calories
1 Bumble Bee Sensations Easy Peel Bowls Sundried Tomato & Basil - 130 calories
1 Tin Sweet Riot Cocoa Nibs - 140 calories
1 Kahiki Naturals Chicken Egg Roll - 140 calories
21 almonds - 150 calories
14 baby carrots with 1 packet Wholly Guacamole 100 Calorie Snack Packs - 150 calories

By Samantha B. Cassetty, M.S., R.D. and Delia Hammock, M.S., R.D

Read more »

4 Reasons you are "fake hungry"

Our appetites can be quite the pranksters. They often fool us to think we are hungry, when often, we may be suffering from something completely different. Distinguishing between false hunger and true hunger will help you know when your body really needs food and when it needs something else.

1. Hunger Due to Eating the Wrong Food:
Symptoms include craving high sugar foods or feeling “hungry” soon after eating a meal. If you just had a big meal that is high in simple carbohydrates and did not contain fiber, protein or healthy fat, all of which help provide a sense of satiety, you may have experienced a drop in blood sugar. In this case, have a healthy snack, such as a piece of fresh fruit and nuts, or cottage cheese or celery and peanut butter or 1/2 of a sandwich on whole grain bread).

2. Emotional Hunger:
Sometimes, our appetites can go haywire when we are experiencing boredom, fear, anxiety, stress or loneliness. Try taking a walk, journaling, listening to some favorite music, calling a friend or chewing a piece of mint gum instead. Read a book, go to a “safe place” like a library or museum or park where you will not be tempted to overeat or distracted by food. Take a bath, meditate, or think about what REALLY would satisfy you, vs. eating to stuff down emotions you do not want to confront.

3. Hunger Due to Sleepiness:
Experts at http://www.webmd.com/ state that two major hormones, leptin and ghrelin, affect and control sensations of hunger and fullness. Ghrelin stimulates appetite, while leptin, made in fat cells, alerts the brain that you have had enough to eat. Lack of sleep causes a significant drop in leptin levels as well as an increase in ghrelin levels, a so called double whammy for appetite control and feelings of satiety. Daytime fatigue may lead people to overeat (often, high sugar, nutrient poor foods) in an attempt to get an extra surge of energy. This is equivalent to placing a Band-Aid on the true problem. It provides only temporary relief, which is soon followed by a crash in energy levels and a resurgence of “hunger” leading to more snacking, increased sugar cravings, etc….a vicious cycle. If you are feeling mid-afternoon hunger pains, try: a brisk 10 min walk around the block (fresh air helps, as does exercise, to boost alertness and increase circulation), a cup of green tea (high in antioxidants and low in caffeine relative to coffee), a 1/4 cup of almonds and a small apple (high in protein, healthy fat and carbohydrates, low in sugar, and a good source of magnesium and fiber). Even taking a few deep breaths can help curb fatigue!

4. Hunger Due to Thirst:
We often mistake thirst for hunger. Try drinking a glass or two of water to identify whether you are truly hungry or just slightly dehydrated, in which case water is the perfect antidote!
When you are really experiencing true hunger, however, it is pretty clear to identify. For instance, a growling stomach will cause us to be cranky and unfocused…until we get some food, that is! If it has been four hours since your last meal or snack, you may well be truly hungry. Don’t ignore true hunger…doing so may exacerbate it and cause you to overeat to compensate for the missed calories. It is important to eat regularly and consistently to keep energy levels elevated and avoid dips in blood sugar. Try to include fruits and vegetables at each meal and snack, along with some protein (cheese, beans, lean meat/poultry/fish) and some healthy fat (avocado, olives, nuts, oil). This whole foods approach will help keep you at a healthy weight and lessen the likelihood for emotional hunger to rear its head!

Written by Brooke Joanna Benlifer, RD (www.brookejoannanutrition.com) for Sheer Balance

Read more »

5 Bogus Diets That Will Do More Harm Than Good

With obesity as one of our number one killers, it is no surprise that Americans are scrambling for any kind of weight loss help. Unfortunately, in this eternal struggle to be thin and healthy, people end up looking for salvation in all the wrong places. Instead of relying on exercise and following the credo "everything in moderation," we turn to miracle solutions, diet supplements, and calorie deprivation. The results are the following bogus diets that may work in the short term, but may also cause severe harm to your body over time.

1. The Cabbage Soup Diet
The title is self explanatory: the dieter's survival is based on a constant intake of cabbage soup. Even on the Cabbage Soup Diet website, red flags are evident. The first being the opening words on the homepage, warning that the diet should not be used long term and that followers of the Cabbage Soup Diet have felt light-headed, weak, and have suffered a lack in concentration. The second red flag appears in the suggested seven day menu. Each day, the dieter is instructed to "stuff themselves" with a different food group. How about a little "moderation?" The third warning lies in the "Health" section of the website, warning the dieter that the diet lacks "complex carbohydrates, proteins, vitamins, and minerals," all of which are necessary for your body to function properly.

2. The Grapefruit Diet
The Grapefruit Diet functions the same way as the Cabbage Soup Diet; both are only successful because they deprive the body of calories, but at the same time leave out essential nutrients that keep you alive and healthy. The Grapefruit Diet claims to allow the dieter to eat a wide array of foods that they would not think possible, but as long as you follow your meal with half a grapefruit, you will lose weight. This claim is both startling and far-fetched. As predicted, and mentioned on the website, the Grapefruit Diet is dangerous. The Grapefruit Diet website suggests that the diet may lead to dehydration due to the low amount of calories and high levels of caffeine involved. The restrictions in this diet also make it an incredibly difficult and unlikely regiment to follow.

3. The Hallelujah Diet
Developed by Rev. George Malkmus, the Hallelujah Diet is mainly comprised of organic raw fruits and vegetables, and the miracle worker of this diet: barley juice. Because the Hallelujah Diet strictly prohibits meat and dairy, the barley juice is meant to fill that vitamin and protein void with its high nutrition content. While not necessarily depriving the dieter of essential nutrients, the Hallelujah Diet's highly restrictive nature makes this diet hard to live on and therefore, not ideal.

4. The Martha's Vineyard Detox Diet
The regiment alone explains why this diet is both dangerous and bogus. The diet is meant for the short term, "lose 21 pounds in 21 days," where the dieter survives on highly nutritious cocktails, a short list of raw vegetables, and soup. According to the itinerary for the Martha's Vineyard Detox Diet Retreat, dieters enjoy a breakfast of "detoxification cocktails." Hourly cocktails follow until lunch where an assortment of raw juices are available. Dinner is slightly more filling, with the option of nutritious soup. What can be described as a mild eating disorder, surviving on nutritious cocktails and juices will only deprive your body of nutrients and the minute you begin to eat normally, the weight will pack back on.

5. The Apple Cider Vinegar Diet
Once used as a cure for Scurvy amongst American soldiers, apple cider vinegar is now used as an appetite suppressant amongst dieters. According to various evaluations of the Apple Cider Vinegar Diet, the diet toes that fine line between a dangerous and regular diet. The most dangerous part is the apple cider vinegar itself, which when taken in the recommended doses of 3 tbsp gets dangerously close to the point of damaging your stomach due to its high acidity. However, the diet's regimen includes eating in moderation and daily exercise, which is most likely why people lose weight on this diet, not the apple cider vinegar. It is still unclear as to whether or not the vinegar actually assists you in losing weight at all, apart from making you so sick that you don't want to eat anything at all.

Read more »

Top 10 Healthiest Snacks : You Can Just Keep on Eating

Your body needs food - its fuel - in mod - crate doses throughout the day so it always has nutrients available. Having four or five 'mini-meals' daily helps most people prevent cravings and ultimately achieve and maintain healthy weight. The choice of a healthy snack involves - variety, balance, and moderation. Try to limit the snack calories to 100 to 200 calories.

Try thinking of snacks as foods eaten between meals rather than as treats or rewards," suggests Barbara Whedon, R.D., a dietitian and nutrition counselor at Thomas Jefferson University Hospital in Philadelphia.

Big Benefits from Grazing.
Grazing can keep your metabolism, or calorie-burning mechanism, running high. Your body uses calories when you eat and digest food. By consuming smaller amounts of food more frequently, you can end up burning calories very efficiently. You'll be less likely to gain weight, even though it may seem like you're eating more than you did before.Researchers have only recently begun investigating the possible health benefits of the small-meals-plus-snacks style of eating. Here is an example of what grazing can do for you.

• Snacking sends pounds packing.
  Women who want to lose weight often skip breakfast as a way to lower their calorie intakes. Studies have shown that this practice does more than good. Not eating your morning meal actually makes you more likely to compensate for the missing calories - and then some - by over-eating later in the day. On the other hand, eating small meals and snacks more frequently helps you to manage your appetite better, so you never get too hungry.
• Snacking fights fatigue.
  When more than four hours go by between meals, your body's energy supply - your blood sugar, or glucose - dips low enough to allow fatigue to set in. Well-timed snacks give your body steady supply of fuel, so you're at your best physically and mentally throughout the day. Studies have shown that a snack between 2:00 and 4:00 in the afternoon can improve cognitive skills such as memory, arithmetic reasoning, reading speed, and attention span.
• Snacking combats high cholesterol.
  Research comparing people who eat six or more mini-meals a day with people who eat the customary three squares has consistently shown lower cholesterol levels in the nibblers. In one study, consuming six mini-meals a day shaved cholesterol levels by 8 percent, which translates to 16 percent reduction in heart attack risk. To put it another way, a 1 percent reduction in cholesterol lowers the risk of heart attack at least 2 percent, according to evidence from several other studies.
• Snacking fends off heart attacks.
  A small-meals-plus-snacks eating strategy can help reduce your risk of heart attack by keeping your heart's workload during digestion to a minim. Whenever you eat, your heart has to pump extra blood to your stomach and intestines to aid the digestive process.

One study demonstrated that meal size can make a difference in terms of cardiovascular demand. When women ate 240-calorie of cornflakes and skim milk, their hearts pumped an extra 84 quarts of blood over the next two hours. When they ate a 720 - calorie meal with added sugar, bread, and honey, their hurts pumped an extra 258 quarts of blood - enough to fill your car's gas tank five times over. This might help explain why doctors see an increase in the number of heart attack patients with in 24 hours after big holiday meals.

The 10 Healthiest Snacks.
We've ferreted out 10 noteworthy low-fat noshes recommended by the American Dietetic Association that will more than satisfy your taste-buds while sneaking in generous amounts of some very important nutrients. No, cookies, ice cream, and potato chips didn't make the grade. But we'll guarantee that once you get used to this new way of snacking, you won't even miss that high-fat, high-calorie fare.

1. Bagel
One two - ounce enriched bagel supplies two milligrams of iron - 11 percent of the Daily Value (DV) - along with good doses of the B vitamins- niacin, riboflavin, and thiamin. Instead of topping it with full-fat cream cheese, try cottage cheese or part-skim ricotta. Their heartiness makes them more filling than a croissant, and without any type of topping (i.e. cream cheese, butter, or jelly), they are a reasonable 200 calories.

2. Banana
Widely recognized as a good source of potassium, bananas are also surprisingly rich in vitamin B6. One four-ounce fruit contains about 0.7 milligram of B6, or 35 percent of the Daily Value. A medium-sized banana provides 400 mg of potassium -11% of daily value- and contains 110 calories and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body's main source of energy. They are also easy to digest. Convenience and nutritional value of bananas make them a good post-exercise snack.

3. Bran muffin
A tasty way to boost your fiber intake: One 1 1/2 -ounce muffin provides three grams of the nutrient. You also take in 1.8 milligrams of iron, which is about 10 percent of the Daily Value.

4. Broccoli
You get over half a full day's supply of vitamin C - 41 milligrams, or 68 percent of the Daily Value - in 1/2 cup of chopped, raw broccoli. This nutrient - rich veggie offers some folate and good amount of vitamin A, too. Broccoli also has as much calcium as milk, and is therefore an important source of nutrition for those with osteoporosis or calcium deficiencies. Eat it with low-fat dip.

5. Cantaloupe
Another stellar vitamin C source: One cup of cubed cantaloupe provides 68milligrams of C, or more than 100 percent of the Daily Value.

6. Carrot
Eat a single medium-size carrot, and you'll more than satisfy your vitamin A needs for an entire day. Just one contains 17,158 international units of A, which is close to 3 1/2 time of DV.

7. Mexican-style beans
A 1/2 - cup serving of this filling, flavorful fare provides an impressive 7 grams of fiber - about 26 percent of the DV. Just be sure that the brand you buy doesn't go overboard on sodium.

8. String cheese
This lower-fat variation on mozzarella cheese supplies 250 milligrams of calcium per 1 1/2 - ounce serving. That's about 25 percent of the DV.

9. Tuna
Three ounces of tuna, canned in water, is an excellent source for your daily requirement for vitamin B 12. You'll get 2 micrograms of the nutrient, or 32 percent of the DV. If you need to add mayonnaise to your tuna, just make sure it's low-fat.

10. Yogurt
Here's another top-notch source of bone-building calcium, with 415 milligrams - about 42 percent of the DV -in every one - cup serving. Be sure to choose nonfat or low-fat varieties. Plain yogurt contains one third of the fat than one piece of apple pie does. Knowing that many fast food choices are loaded with fat and calories, you can still choose wisely and make eating on the run a part of your healthy diet. Plan ahead, and arm yourself with a booklet containing nutrition facts for fast foods or ask the clerk for a pamphlet at the restaurant. You'll be able to choose foods that will meet your nutritional guidelines and enjoy your healthy snack.

Read more »