Diet

Take a good quality multi-vitamin / mineral supplement each morning. A recent survey by the American National Food Council revealed that not one person from 21,500 consumed their optimum RDA of vitamins.

If you feel tired just after eating lunch, (the 2 o'clock slump), you are probably eating too much refined/processed carbohydrates, and your body has become carbohydrate sensitive. Try and eat more complex carbs, and add more protein and fibre to your meals.

There are currently around 100,000 cases of food poisoning resulting in up to 200 deaths a year in the U. K. Make sure you wash and prepare food properly, check the sell buy dates, and if you get ill, drink plenty of fluid and stay in the bedroom closest to the bathroom.

The high levels of fibre in prunes and the resulting laxative effects are well documented but the humble prune is also packed full of essential minerals and antioxidants. Prunes are particularly beneficial to the skin both in terms of preventing aging and general healthiness. However, the real beauty of prunes is that they are virtually fat free so you can eat as many of them as you like.

Eat pumpkin seeds as a snack. They are nature's own little multi-supplement containing a wide variety of nutrients. Pumpkin seeds are full of iron, zinc, calcium and magnesium, arguably the four most important minerals our bodies need.

Try and consume as much whole foods as possible. A whole food, as you may have guessed, is a food that has not been refined in any way. Food is refined and processed to kill any minor germs it may contain (few of which would really harm us anyway) and to allow it to be stored for longer. The problem is that much of the nutritional value of the food is lost in the process. This means that the food you eat may not be providing you with the levels of nutrients your body needs to function in a healthy and effective manner.

This is because the majority of sweets are made exclusively from refined sugar which has absolutely zero nutritional value. You may as well be eating cardboard. But a much greater problem of refined sugar is that it builds up in the blood (as glucose) to such an extent that much of it is eventually stored by the body - it cannot do anything else with it! This stored glucose then transforms itself into fat and that extra fat obviously causes weight gain.

Too Much of a Bad Thing. Foods like cheese stand out as among the most fat-laden, with a great number of calories coming from fat. But as important as it is to select the healthiest foods, it is also important to consider how they are prepared. Fried foods, especially deep-fried, contain a great amount of fat. While chicken and fish are usually leaner than beef or pork, they can contain more fat when they are fried.

Don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. It is a vital component for building body tissue and cells, and it aids in the absorption of some vitamins and other nutrients. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.

Water - You can live three weeks without food, However you can only live for three days without fluid, just think 3 days and its all over, one could suggest that water is fairly important! Your body is anywhere between 60 and 70 percent fluid. The fluid in your body is responsible for helping to keep every system of your body in good working order, including all of your metabolic processes.

Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch. Go for complex carbohydrates rather than white flour and sugar, as they will provide a sustained energy source as opposed to a quick hit.

Calories in a Subway 6 inch Turkey Breast, Ham & Bacon Melt Fresh Toasted Sandwich - 380 calories = 40 mins of an Urban Funk hip-hop dance class -376 calories (based on approx 123lb woman).