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London Weight Management has brought new hopes to those who have been battling with over-weight issues in Singapore and Malaysia. At London Weight Management, you’ll be able to experience the top quality weight management sessions administered by trained professional with international standards, with profound customer service.

It was established with a group of medical researchers, nutritionists, weight management consultants and weight experts. They target focus on all sorts of overweight problems. Through effective weight management, ideal weight and good health are achieved in the shortest time possible.
At  London slimming Centre,  education is provided to their customers with knowledge on how to lose weight and maintain their newly found figure afterwards. Customers can look forward to lasting results with such knowledge.

Our professional weight management experts have gone through years of extensive training and are qualified to treat the most severe overweight conditions and problems. They are also adept in recommending the appropriate measures to lose as well as manage and maintain their ideal weight.

Some of the Professional services which can be found in London Weight Management:

1. One to one consultation
   A weight management expert is assigned to one customer for exclusivity.  Each customer is given the appropriate Diet consulting and the necessary attention and guidance for achieving their desired weight loss results along the slimming process.
2. Lose weight quickly and successfully
   London Weight Management’s renowned treatments are customized by the weight management experts for each customer which are considered as fast safe weight loss programme.
3. All-natural; No side effects
   Their range of products are highly effective and produces fast results, made 100% from natural plant extracts which are safe to be used.
4. Close supervision of weight loss progress
   During the weight loss period, these experts will monitor closely on the progress of each customer, guaranteeing that they achieve their desired results in the shortest time possible.
5. Professionalism
   The professional weight loss specialist who thoroughly understand the requirements of their customers are able to efficiently assist in the process of weight loss, as well as to recommend the best ways to lose weight for different clients. London Weight Management will not promise you anything they cannot deliver.

read my other posts in this blog.

Bizzy Body was launched in March 2005; Bizzy Body proudly stands by its Super Excellence Brand and satisfying outstanding results to pave their business growth.

With their passion in this ever changing beauty industry, Bizzy Body slimming center has promised to continue delivering their best mission which is to help their clients to be beautiful from ‘head to toe’.

Treatments available in Bizzy Body:

1. e-Intense technology – helps to improve lymphatic drainage and flush out wastage and toxin, relaxes nerve endings of fat cells for the toxins to dislodge,
i. e-intense mobilizes uneven fat cells and increase the metabolism rate
ii. Finally, to revitalize body by stabilizing fat cells, soothing and relieving tension.

2. Deep tissue heating program – uses radio frequency waves to improve blood circulation with the stimulation caused by the heat generated in the skin layer. This emits toxins such as cellulite.

3. Intensive Inch Loss Program - uses acupuncture technique to open up the lymphatic areas and restore the body to the original state of equilibrium.

4. Slymph Vac Therapy 3 – Through this, the body will strengthen its own natural methods of detoxification. This is followed by the final step of Infra Ray Therapy to detoxify the body : reduction in swelling and bloating and redefine of skin.

5. Advance Cell sonic Therapy² (ACT2) - a highly effective technique which fight cellulite.

6. Silhouette Toning Therapy – Tightening of loose skin to regains its suppleness and elasticity by generating and strengthening the connective tissue.

7. Post Natal Program – help in restoration of the abdominal muscle wall and the uterus to its normal state, reduction of stretch mark and unwanted fats and skin reaffirming,

Here are some of the slimming products available at Bizzy Body:

• Body Cellu-Rid Serum speed up metabolism rate to mobilize the hard fat cells and burn off excess fat tissues;
• Body Cellulite Ampoule increase blood circulation, eliminate toxin accumulation, and reduce orange peel appearance;
• Body Tonic Essence to gently firm the skin to restore its youthful-looking body contour, leaving skin supple, and smooth.

Within the next 5 years, they plan to map out 15 – 20 professional  and also into Southeast Asia and China market. Their vision is to be recognized as the best and most trustworthy brand in Beauty and Slimming industry within the next 5 years.

Terimee slimming centre was established in 1997; they excel as one of the top weight loss centre in the region. Terimee has soared from the Top 100 positions in 2005 to an impressive Top 6 in 2006.

This recognition is a testament of their commitment towards the ultimate beauty breakthrough.

Terimee hailed as one of the most trusted slimming centre in the Malaysian beauty industry, with their out-standing branding and holistic learning approach, professionalism and their  dedication in helping clients to regain confidence.

Terimee provides a variety of services and products. This is to ensure their customers are able to achieve a balance state of overall well-being in terms of physical and mental.

Their one-stop centre concept integrates a wide range of services and treatments, inclusive a gym and workout class, all under one roof, for the convenience of their customers.

Services and products available are:

1. Slimming
   The new IRX-23 helps to boost body metabolism and blood circulation.
2. Facial treatment
   Radio Frequency Ice Face Contour and Lift Treatment helps to regenerates collagen’s condition effectively, tighten the skin, reduces wrinkle without side effects.
3. Spa Theraphy
   Promote blood circulation and elasticity of the muscles, increase secretion and improve body immune system.
4. Lymphatic Drainage Massage
   Lymphatic Drainage Massage helps to stimulate lymphatic circulation to discharge toxin and prevent premature aging.
5. Hair Removal Light Therapy
   Results in smooth and supple skin, which is safe, effective and lasting.
6. Sassy Nails Trendy Fashion
   Skincare for the hands and feet, removal of dead skins as well as nail art.
7. Gym and Work-out classes
   Strengthen the heart and lungs, firm up muscles and burn fat – help reducing the effect of aging, high blood pressure, diabetes and osteoporosis.
8. Products:
   Body Care: Slimming and bust enhance,
   Skin Care: Sensitive & Anti-Aging skin care series.

In addition, Terimee is the first beauty care academy among the slimming centers in Malaysia that offers study loan to students, who are inspired to be successful in the Beauty Industry.

Students will undergo trainings to prepare them for the challenges in as beauticians, slimming therapists and beauty consultants.  We have nurtured outstanding graduates whom will be the attest to best quality, professionalism and fervent dedication in bringing the beauty care industry to greater heights.

For more information on all the 8 products and services mentioned above, visit http://www.terimee.com.my for details. There are many weight loss success stories covered under “Success Story” section.

Here are the popular spoke persons from Hong Kong and Taiwan for Terimee:

Charmaine Sheh (佘诗曼)

Danson Tang (唐禹哲)

Anyone can perform yoga poses by modifying a traditional yoga routine. The growing popularity of plus size yoga proves that people of size can do anything they put their minds to.

What is Plus Size Yoga?

Plus size women shouldn’t be prevented from doing anything they want to do. Sitting on the sidelines will never help anyone achieve their goals. There is hope for those who are overweight but want to experience the mind-body connection that yoga provides.

Many yoga poses can be done by people of any size, though there are some poses that may require some modification. Plus size yoga involves adapting traditional yoga poses and modifying the environment to allow for a wider range of flexibility.

How to Modify Yoga Poses

• Add a block under your hands if you aren’t flexible enough to touch your toes.
• Sit on a phone book to boost your bottom off the floor and allow a greater range of motion.
• Place a folded towel under your lower back while holding poses lying on the floor.
• Stretch only to the point of tightening muscles.
• Omit any yoga poses that cause pain.
• Wear plus size yoga clothing so you feel comfortable and the clothes aren’t getting in the way of the stretches.
• Use yoga DVDs taught by plus size instructors.

Where to Find Plus Size Yoga Clothes

Wearing the right clothes while performing yoga poses is just as important as making other modifications for plus size women. Yoga clothing should be free of buttons and zippers, should move with you, and should be comfortable without being too tight or overly baggy.

Highly configurable public seating solutions that let you create your own arrangement offer a lot of advantages over more constrictive ideas. First, the person gets to become the designer in developing the arrangement right for the space. Despite the best planning there often needs to be “tweaks” made after the solution is implemented and the results are measured. With this type of product the changes can be more easily made. This product is called “Molecule” from Arconas. Configurable solutions are also finding there way into homes such as in Stephanie Perruchon’s Range Studio, designed to be multi-functional and make good use of precious space in a home.

Every once in a blue moon, an interior designer is lucky enough to come across an artist/product designer/visionary who’s work impresses them so much that they would love to decorate their own home in tons of their works. My latest infatuation is all wrapped up in Aaron R. Thomas’ incredible works. It is rare that I find a website that captivates me enough to write a full article solely about the works contained on it. Aaron uses acrylic, wood, metal, and more to create his furnishings. I wanted to feature a few here in this article and give you a designers point of view, then get your comments on which pieces you like. We’ll start with my favorite furnishing from the Aaron R. Thomas website:

Ok, so it’s not a furnishing, it’s a chandelier called: The Chandelirium. It is an amazing sculptural work that will conjure the most whimsical feelings in every person that encounters it. White and clear acrylic make up the artistic body of the light fixture, while the illumination comes from the 7″ globe light in the center. If I fail to mention her anywhere else in this article, Aaron works with a very neat individual to create many of his designs: Anne Ewen, who also worked on this fixture.

This modern take on a classic furnishing was absolutely genius. The image of a classic Louis XIV chair is hand painted onto a black silk-screen material and hand applied to the surface of the acrylic. As with almost all of the furnishings, custom colors can be requested for both the frame and the image. The chair is called “The Deconstructed Acrylic Louis Chair“.

Every heard of hiding something in the open? If you are low on storage space, or just want to display an exclusive item (such as Louis Vuitton luggage), an acrylic coffee table made to go around the item can be a really chic furnishing. This could also work for something like a piece of some kind of monument such as a piece of a pyramid, the Berlin Wall, Great Wall of China, Stone Hinge, or any other impossible to get item (obviously I am kidding about getting authentic articles this large, it is probably illegal, but you get the picture).

The desk illustrated in these two pictures is a really inventive way to get a work surface into a room without taking up the visual space that a solid desk would. It lends itself more to a laptop than a desktop, as the point is to keep the look very minimal and clean. The desk drawer is frosted to hide the look of floating pens and office items. If you think you recognize the accompanying chair, it is a reproduction of the famous Eames Chair.

The above is a collection of art, accessories, furnishings, and signage to give you an example of the broad range of items available through Aaron’s website. I love the sculptural block in the center and the column vases below it. This image gives a good representation of the breadth of the artist’s works.

Here is the artist himself, shown in true laid-back style, sitting in one of his custom designed chairs. The “This is not a catalog” brochure encourages you to explore custom possibilities and to get his design team involved in your project.

I have just shown a sampling of the art that comes out of this studio, so visit the Aaron R. Thomas website to see all of his works. Don’t forget to leave a comment and give us your thoughts!

This article provides you with 20 healthy weight loss tips. When you want to loose weight you need to make sure that you do it the healthy way and in a way that it will not cause any problems to your physical or psychological health. Everybody, very well knows the basic principles for weight loss: less food, more exercise. It may sound easy but the exhaustive pace of everyday life makes it almost impossible to achieve.

After a full day in the office, nobody is enthusiastic about the idea of green salad consisting of boiled chicken for dinner, following with two-hours running on the treadmill.

The bad news is that you never lost ten pounds in three days-which means that you should be prepared to start a weight loss process that will take time and effort.

The good news is that there are some healthy weight loss tips that can help you loose weight without having to fall into hunger or adapt to “drastic” solutions with disappointing results.

This article presents 20 healthy weight loss tips that will help you get the body you always dreamed off in a fast and healthy way, and it will also help you maintain this weight for a long time.

Tip #1. Drink lots of water

We often confuse thirst with hunger, leading to load our body with unnecessary calories, when what we really need is a glass of cold water. If you prefer, you can add some lemon slices to the jug of water for extra flavour, or to drink tea with fruit flavour but no sugar. It is a simple and healthy trick that will help you a lot in your weight loss efforts.

Tip #2. Think about what you can add to your diet, not what to remove

Set a goal to try and consume the recommended 5-9 servings of fruits and vegetables per day. This will ensure that your body takes the necessary fiber, while fighting hunger. You must also not forget the many benefits of vegetables for your health and disease prevention.

A good way to eat more vegetables is to mix them with the food. For example you can have vegetables in your rice or soups, in chicken as salads or in pasta. This is better than eating them on the side.

Eating more vegetables is a healthy habit that once you get used to it you will not realise that you are doing it.

Tip #3. Eat only when you are hungry

Many times, our desire for food is not due to real hunger, but due to other several psychological factors. Hunger is the message of our organism to tell us that we need fuel, so if the desire for food is not due to hunger, the food will not make us feel better. On the contrary we will feel worse because of the extra unnecessary calories we will consume. It is also a not healthy habit because it does not offer anything and will help you destroy your weight loss efforts.

Try to reduce the portions of your meals and increase their frequency. Notice after each meal if you feel bloat or tiredness so as to understand when you feel real hunger and when you eat because of other factors.

Tip #4. Avoid after dinner snacks

The most dangerous time to destroy your weight loss efforts and diet is after the last meal of the day, when you lie down in front of the TV with a pack of chips or a box of crisps and biscuits. This is the time that you eat out of a habit, without really being hungry.

If you cannot resist the temptation of a small “sin” after a long day, obtain healthy snacks such as low-calorie cereal bars or ice cream without sugar and fat, and allow yourself to have one per day. When you get used to this try to further reduce the calorie load, with a cup of tea with no calories.

Tip #5. Enjoy your favourite foods

To completely avoid your favourite food will not create the desired results since the feeling of deprivation leads at sometime to exaggeration. Think the last time you did not eat a chocolate for a month and the quantity consumed when you decided that you are ‘allowed’ to eat chocolate.

Instead of excluding from your weight loss program and diet foods you really enjoy, be sure to buy them in smaller amounts and to eat them less often, once or twice a week. Moreover, the expectation is what makes the satisfaction greatest.

Tip #6. Do not be too strict on your weight loss program

When you need to exit your diet for a while, walk to the cafe serving the best waffles, or organize a night out with friends. For even better results, do not buy sweets or other snacks for home- instead replace them with plenty of fruits and limit these night outs to one per week. Thus, you will not have to worry that you will give up to the temptation while you are at home.

Tip #7. Eat several small meals during the day

The weight loss is achieved by the consumption of fewer calories than those we burn. When, however, we are constantly hungry, this is not easy at all. Research shows that people who eat 4-5 meals a day find it easier to control their appetite and weight.

Apply this method for your own weight loss program. Try to divide the calories you consume during the day in many small portions. Make sure that you consume as much as possible calories before noon, with the evening meal being the last time you eat in a day. This is not only good for your weight loss efforts but it is also a healthy habit because it gives enough time to your body to function the ‘burn’ process properly.

Tip #8. Spicy food!

Add seasonings or hot spices in your food, which will enhance the taste and make you feel that you eat more.

The meals enhanced by tasty spices will stimulate your taste and create a sense of satisfaction, without actually eating more.

When you want something sweet, choose a hot caramel flavour with cinnamon or ginger. It gives you for some time the sweet flavour you need, with fewer calories.

Tip #9. Fill the kitchen with healthy and easy meals

The easy-made meals or snacks that are prepared quickly solve a lot of your problems (cooking time, preparation time etc) and lead you a step closer to weight loss success. These will prevent you from ordering something from a fast food restaurant or to order pizza, because you can within 5-10 minutes prepare your own healthy meal.

Such healthy foods include:

Frozen vegetables
Ready, purified salads
Canned vegetables (tomatoes, beans)
Arab pies of bread or wholemeal toast
Slices of boiled turkey (for toast)
Low-fat cheese
Black rice (quick boil)

Tip #10. Order kids meal!

When eating out, you can order an individual pizza or a small sandwich. In this way you keep the calories low and the quantities consumed controlled.

Another trick is to use smaller plates. This helps the portions look larger, and if by looking at them you mind is satisfied, then most likely your stomach will also be satisfied.

Tip #11. Eat season fruits and vegetables

If you do not like certain fruits or vegetables, this is possibly due to the fact that you eat them when they were out of season. This makes them almost tasteless and odourless. In contrast, season fruits and vegetables are more delicious and less likely to disappoint you. They are tasty and healthy and help weight loss!

For example, strawberries, which are naturally sweet, sprinkled with a little cognac, or low-fat yogurt and accompanied with canned fruits, are one of the best desserts you can enjoy without guilt.

Tip #12. Replace the fried potatoes that accompany your meal with grilled vegetables

Eating fewer fried potatoes, pasta or bread and more vegetables, will help you a lot in your weight loss efforts. Experts say even that you can save 100-200 calories if you reduce the amount of fat and starch foods to your plate and increase that of vegetables.

Tip #13. Find alternative ways to manage stress

Sometimes in our life, we are faced with situations that create us a lot of stress. Instead of looking to food for comfort, prepare some inedible healthy tactics to fight stress that work equally well.

Experts suggest to read a book, listen to music, write a diary, to practice deep breathing, meditation, or you can browse an album with photos of your loved ones.

Tip #14. Exercise a lot and keep fit

It may sound weird, but it is wrong to use the exercise as a means of punishment for yourself because you eat a lot, or in order to win the right to eat more. That is why many people say they hate exercise.

Instead, focus on how beautiful you feel, how much better sleep you have at night, and how much more energy you have when you exercise. Physical exercise is good for you whether you are trying to lose weight or not. See, therefore, exercise positively and try to make it your second nature. By exercising regularly and following a proper heart attack diet you also ensure the healthiness of your heart.

Tip #15. Adopt the standards of the Mediterranean diet

It is a fact that the Mediterranean diet is a standard for any form of diet. The purpose is to include the Mediterranean diet in your weight loss program and diet.

The ingredients are simple. Use virgin olive oil as often as possible, preferably in salads with fresh vegetables, eat legumes one to two times a week and replace meat with fish, so that you do not consume meat more than once per week.

Tip #16. Avoid alcohol

Especially during the summer, excessive alcohol consumption should be avoided, as it is causing increased urination and dehydrates the body, not to mention the calorie load that alcohol has. Prefer lots of water and natural juices that will not give you a lot of extra calories and above all they are healthy.

Tip #17. Prefer fish and seafood

Especially in the summer you should eat light. The main concern is replacing meat with fish. Therefore you should prefer fish instead of meat, which will provide you with the necessary feeling of satisfaction, but with fewer calories and in a healthy way.

Avoid, therefore, fried food and prefer fish and seafood. Some ideas for fishmeals are: mackerel, mullet, red snapper, bonito, perch, sardines, crops, rock, sea bream, and grouper.

Tip #18. Treat constipation problems

In their efforts to start a diet, many individuals experience constipation problems, which, apart from the adverse effects on the body, also affect the weight loss process.

Two basic steps you must follow to address this problem is: the daily consumption of more fiber, which have the capacity to contribute to the greater mobility of the gut, and the increased consumption of liquids, helping to correct the metabolic function. So you should increase the consumption of fruits and vegetables like oranges, apples, pears, plums, broccoli and greens.

Tip #19. Do not exclude from your diet any food group

Many of the “active” weight loss diets you will find support the exclusion of certain groups of foods such as carbohydrate-or fat-from your diet. This, according to nutritionists, is a big unhealthy mistake, as the body needs all nutrients-vitamins, minerals, trace elements, fiber, proteins, etc., which recruits from the different levels of the food pyramid.

Thus, carbohydrates such as bread and pasta, and meat and olive oil should not be missing from our diet, as they provide our body necessary nutrients and also have several benefits, ranging from disease prevention and the proper functioning of the metabolism, to high levels of polyunsaturated fatty acids (omega-3), helping to reduce cholesterol levels.

Tip #20. Eat a good breakfast

Some people when they are trying to loose weight they make the mistake of not eating breakfast. Avoiding breakfast is not a good idea at all because your will feel hunger during the day and at the end you will consume more calories during your meals. Not eating breakfast will also help you to eat snacks, in order to fight your hunger and at the end the calories you consume are more. In fact, research shows that people who eat breakfast every morning are more likely to maintain normal weight and they also find it easier to adapt to a healthy weight loss program.

To succeed in your weight loss efforts is up to you. This article gave you 20 healthy weight loss tips that can help you lose weight in a fast, healthy and efficient way.

Related posts:

1. Free weight loss advice for healthy weight loss
2. How can I lose weight fast?
3. 28 weight loss tips with exercise

Super Slim Pomegranate Weight Loss Capsule is a well known weight loss product in the US and Europe.
The ingredients of this product are Pomegranate, Koncing Nut, Extract of HydroxyCitric Acid (HCA),
Apple, Kiwi, Teng Huang fruit, Jerusalem artichoke, Sweet potato, and Giantarum.

Pomegranate is one of the strongest antioxidant found in nature.
Antioxidants repair free radical damage which causes premature aging that robs the body of its youthful appearance.

Koncing Nut is a fat burner. It breaks down accumulated fat in the body and increases the body’s ability to burn fat.

Extract of HydroxyCitric Acid, Apple and Kiwi is said to inhibit the body’s ability to produce fat. It is also believed to be an appetite suppressant as well as an energy booster.

Extracts of Giantarum, Sweet potato, and Jerusalem artichoke are added to increase the potency of the active ingredients.

Reported results with Super Slim are: Natural Weightless without side effects, decreased appetite, and used to maintain weight loss.

Results can be seen within the first day

Some of you may have eaten eggs over the Easter weekend so I thought I’d post ten health benefits of eggs (and it doesn’t count if they were chocolate eggs!)

 1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

Developing healthy eating habits isn’t as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don’t eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn’t mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don’t normally eat. A healthy diet doesn’t have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the “good” carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. Don’t try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can’t get the optimal amount from foods, take supplements.

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the “synergy” that many nutrients require to be efficiently used in the body.

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.