7 Wonders of life!

10 HEALTHY EATING HABITS

Eating a healthy diet is critical, not just for weight loss, but for maintaining proper health. As the National Heart Lung and Blood Institute points out, a healthy eating plan reduces your risk of developing high blood pressure. Eating healthy also provides more fuel for your body, reducing your risk of developing a vitamin or mineral deficiency.

CHEW THOROUGHLY

Chewing your food thoroughly gives your body a jump-start on breaking it down for digestion, reduces the amount of air you might gulp while eating, and gives your brain time to recognize that your body is full.

LIMIT PORTIONS

Serve yourself small portions whenever possible -- you can always go back for more. This further slows you down so that your body has time to tell your brain it's full, and reduces any temptation or pressure to overeat just because the food is in front of you.

ASK FOR A DOGGY BAG

Don't force yourself to clean your plate when dining out. If you're not hungry anymore, either share your food with a friend or take it home for leftovers the next day.

EAT ENOUGH

You need the calories and nutrients from a well-rounded diet to keep your body working. If you "crash diet" or starve yourself to lose weight quickly, you may suffer from vitamin or mineral deficiencies. Your body might actually reduce its metabolic rate to survive, making it harder for you to lose weight in the long run.

TREAT YOURSELF OCCASIONALLY

Allowing yourself the occasional treat makes it easier to stick to a healthy diet on a continuing basis. Once you've adapted to a healthy diet, the old unhealthy treats no longer tempt you; but you can still give yourself the gift of a sweet, healthy treat, like fruit with dark chocolate drizzled on it.

ELIMINATE SOME FATS

Each gram of fat contains nine calories, more than twice the calories in a gram of protein or carbohydrates. That's a good reason for cutting as much fat out of your diet as possible. But not all fats are bad. As Australia's Better Health Channel points out, mono-unsaturated fats and polyunsaturated fats like omega-3 fatty acids can have some health benefits. Lower your intake of saturated fats and trans fats instead.

SUBSTITUTE INSTEAD OF ELIMINATING

A healthy diet doesn't have to feel like a prison sentence. Instead of eliminating all your favorite foods, find ways of making them healthier. The Centers for Disease Control and Prevention offer the example of turning macaroni and cheese from a calorie-dense, high-fat meal into a healthier meal by adding spinach and diced tomatoes, using less butter, and using light or non-fat cheese and milk.

AVOID PROCESSED FOODS

Processed foods tend to be high in calories and preservatives and low in nutrients. Eating whole-grain versions of the same foods -- bread and cereals, for example -- automatically ups your nutrient intake, giving your body more of what it needs to function well.

FOCUS

You might have to multi-task to get through the day, but make eating a single-tasking activity. As the Centers for Disease Control and Prevention point out in the article "Portion Size," it's easy to overeat without realizing it if you're focused on something else. Turn off the television, put down your book, and focus on enjoying each snack or meal.

SNACKING

Expert recommendations on just how many meals you should eat through the day vary. But if you're genuinely hungry -- instead of just experiencing a food craving -- your body needs the fuel. Allowing yourself a healthy snack between meals, like pre-cut vegetables or fruit, can help get you through the day feeling sated. You'll be less likely to grab unhealthy snacks or overeat at the next meal out of sheer desperation.

10 Foods that may help with your ACNE!

Acne is an inflammatory skin condition in which excessive oil production and clogged pores lead to pimples, blackheads and whiteheads. Although men are more prone to serious acne, according to the University of Maryland Medical Center, symptoms generally last longer in women. Though acne is not considered serious, it can cause pain and, in severe cases, scarring. In addition to positive hygiene and medications, when necessary, certain foods may help reduce acne.

Fatty Fish

Fatty fish contain omega-3 fatty acids -- healthy fats that support heart health and reduced inflammation. Dr. Nicholas Perricone, dermatologist and author of "The Acne Prescription: The Perricone Program for Clear and Healthy Skin at Any Age," recommends omega-3 fats as useful acne-reducing dietary tools. For maximum benefits, incorporate fatty fish, such as salmon, tuna and sardines, into your diet regularly.

Flaxseed

Flaxseed contains rich amounts of fiber and omega-3 fatty acids. Since ground flaxseed is more easily absorbed than whole flaxseed, purchase pre-ground flaxseed or grind whole seeds in a coffee grinder for best results. Flax oil may provide similar benefits, according to Perricone.

Walnuts

Walnuts contain valuable amounts of omega-3 fatty acids and are rich in protein and fiber. Add chopped, diced, whole or ground walnuts to baked goods, cereal, yogurt and smoothies.

Whole Grains

Whole grains are rich in nutrients, fiber and glucose -- your body's main energy source. As low-glycemic foods, whole grains affect blood sugar levels mildly. According to an Australian study published in the "Journal of Dermatological Science" in November 2007, low-glycemic foods may help reduce acne. In the study, 31 male acne patients, ages 15 to 25, consumed a diet containing 45 percent low-glycemic carbohydrates or a diet in which glycemic index was uncontrolled for 12 weeks. By the study's end, the participants who consumed the lower-glycemic diet had fewer acne symptoms. For potentially similar benefits, replace enriched carbohydrates with whole grains.

Carrots

Carrots contain rich amounts of carotenoids -- a type of vitamin A that provides exceptional antioxidant benefits. According to the University of Maryland Medical Center, vitamin A may provide effects similar to those of retinoid drugs -- medications used to treat acne. Enjoy fresh, cooked or juiced carrots regularly for maximum benefits.

Avocados

Avocados are valuable sources of fiber and healthy, unsaturated fat. Avocados also provide anti-inflammatory effects that can benefit acne-sufferers, according to Perricone. He recommends replacing saturated fat sources, such as butter and cheese, with avocado in sandwiches and salads.

Leafy Greens

Leafy green vegetables, such as spinach, kale and mustard greens, also provide rich amounts of carotenoids. One half-cup serving of boiled spinach or kale provides more than double most Americans' recommended daily intake of vitamin A, according to the Office of Dietary Supplements. Eat a variety of leafy greens for maximum benefits.

Lean Poultry

High-fat protein sources can increase your risk for high cholesterol and heart disease. Lean sources, such as skinless chicken and turkey, however, promote cardiovascular health and blood sugar balance. Poultry is also rich in zinc, which may help alleviate acne, according to the University of Maryland Medical Center. Replace red and processed meats, such as hamburger and bacon, with lean poultry routinely for best results.

Sweet Potatoes

Sweet potatoes provide valuable amounts of fiber and nutrients, including carotenoids. They are also lower in glycemic index than processed carbohydrates, such as instant potatoes, white bread and sweets. Enjoy sweet potatoes baked, mashed or roasted, keeping the skin, which is rich in nutrients.

Vegetable Soup

Vegetable soup is a versatile food that suits an acne-alleviating diet. Make your own soup, incorporating vitamin A-rich vegetables, such as leafy greens and carrots. One cup of canned vegetable soup supplies more than 100 percent of most adults' daily recommended vitamin A intake, according to the Office of Dietary Supplements. Adding poultry, salmon or tuna to your soup adds zinc. Salmon and tuna also provide omega-3 fatty acids.

6 Creative Ways to Add More Eggs to Your Diet

Hearing a fellow fitness professional prescribe breakfasts of egg white omelets to a client is like hearing nails on a chalkboard to me. Half of the protein inside an egg is inside the yolk, and egg yolks contain many beneficial nutrients as well, including B vitamins such as choline. One whole egg contains about 6 grams of protein and approximately 70 calories, which make eggs a healthy and low-calorie, high protein food choice.
Eggs have some serious bragging rights when it comes to nutrition, and I might even dare call them a superfood.
The best thing about eggs is that they are incredibly versatile. You can eat them at any time of the day, not just for breakfast.

Here are six creative ways to add more eggs into your diet:

1. Add a hard boiled egg to any green salad with veggies to make a complete meal.
2. Add soft boiled eggs to a bowl of quinoa for a protein-packed new twist on lunch or brunch.
3. Go Mediterranean and design a plate with hummus, olives, pita, and eggs cooked "over easy."
4. Make a healthy high protein party appetizer for your dinner guests to enjoy instead of filling up on chips and other carbs with empty calories. Try this spicy deviled egg recipe for a home run!
5. Crack an egg into a chicken noodle soup, and stir it around until it cooks evenly. For vegetarians and pescatarians, I make a yummy non-chicken soup with peas, noodles, veggie stock, and eggs.
6. Add a poached egg to a pasta dish to increase its protein value. Italian restaurants will often add egg on top of a creamy Carbonara pasta dish, but I like to make healthier versions subtracting the cream and adding veggies and an egg on top.