Women's Circle

Tips For First Time Home Byuers

nadia — Mon, 05 Mar 2012 13:30:43 +0000

So you have decided to buy your dream home, however, before you venture into the market, it would be beneficial to be an ‘informed buyer’. With a bit of homework and research you will be in a position to make a better judgment.

AFFORDABILITY:

How much can you afford to spend on your home? The rule of thumb is up to 28% percent of your income. Anything more than this and the chances are you will not be able to keep up with the mortgage payments. You will land in a financial mess. You now have a fair idea of your budgetary limitations.

CHECK OUT THE MARKET:

There are numerous sites on the net which will give you comparable house costs in different areas. Once you have narrowed down the location, check out the facilities in the area such as schools, markets, parks etc. Have a fair idea of the type of house you wish to buy. You may not get the ‘dream house’, but at least you can get something close. Track down a reputable real-estate agent. This you can do by asking your friends or searching the net. It is best to avoid the high pressure, pushy types.

THE FINANCIAL ASPECTS OF THE PURCHASE:

Down Payment – You will require a lump sum for down payment. Usually, the down payment is less than 5%. In some instances, depending on your credit history, you can get it without a down payment. Remember, the lesser the down payment, the higher the monthly mortgage payment.
Closing cost – You will require additional cash to meet the closing cost to complete the deal. If you have the leverage, you can get the seller to pay part of the cost.
Insurance – You will have to take out proper insurance for the house. You can contact an insurance agent and ask him for an estimate. Make sure you read the fine print when taking out the insurance.
Moving cost – The cost of shifting from your old home will also cost you money and you should factor this in.
Taxes & Commissions – Make sure to take all tax consideration into the cost of purchase. If any commissions have to be paid, that too adds to the cost.

FIRST TIME HOME BUYER TAX BREAKS:

There are tax breaks available for first time home owners. With careful planning you can avail the maximum advantage from the taxes breaks.

Get your parents to help you pay your down payment. They can gift up to $13000 a year without having to pay Gift Tax. Theoretically they can gift up to $52000 per year without any tax implication.
If you sign a binding contract by May 1st. and close the deal by July 1st., then you qualify for the federal government’s $8000 tax credit for first time home buyers. Some banks may advance this $8000 credit, to be repaid when you get the refund.
Check if you qualify for the Federal Government’s home-buying assistance program (FHA). The Federal Government guarantees the first time home buyer’s mortgage and this helps you to get a loan from the bank more easily.

Buying a home for the first time is exciting. With a little due diligence, you can not only own a good home, you can reduce the cost of ownership. Owning a home is a long term commitment and careful planning is a must.

Nutritious Quinoa Swiftly Increases in Price

nadia — Wed, 29 Feb 2012 12:20:12 +0000

Have you noticed all the products in the health food section at the grocery store containing quinoa? This super nutritious, ancient crop has been called a perfect food by the scientists at NASA for good reason. It contains complete protein and a host of minerals and micronutrients. But, what exactly is quinoa and why is the price for this crop swiftly rising?

Long found in American health food stores, quinoa is experiencing a sudden rise in popularity in the wealthier countries of Europe and the in the Americas. Not really a true grain, quinoa is the seeds of a plant related to leafy greens like spinach and chard. The history of quinoa stretches back thousands of years to its domestication by early tribes in the Andes Mountains who recognized its ability to keep them healthy and strong in a difficult environment.

The high nutrition and the mystique surrounding this ancient crop from the Andes have contributed to its increasing popularity. This demand for the grain has caused a correlating rise in its cost. Although this brings better income to farmers in Bolivia and other areas where it is grown, quinoa’s climbing prices are making it difficult for the people who traditionally consumed it to purchase it. As might be expected, this has forced people in Bolivia to eat less expensive and less nutritious grains and processed foods, causing rising malnutrition in the country where quinoa was once referred to as the grain of the gods. Quinoa for export is outstripping its domestic consumption in Bolivia and solutions are being sought for the people of this developing country.

The familiar workings of how supply and demand effects pricing is surely at work in the case of quinoa. In a single year, Bolivian farmers saw a 50 percent increase in the price of the crop. The surging demand for this ancient food will push prices higher until supply meets demand. Rumors of a world shortage of quinoa have added to the sky rocketing prices. In an effort to increase the supply, farmers in regions far removed from the Andes are investigating growing this nutritious crop.

How To Get Great Abs

nadia — Wed, 22 Feb 2012 16:56:16 +0000

One of the most common mistakes that people make is when they are focus on burning fat in one area of the body. The reality is that it’s almost impossible to burn fat in just one area of your body. While ab training is a great way to strengthen your core and tone your muscles, it alone will not give you the flat stomach. To get the results that you want you will need to commit yourself to a total body workout program and a healthy diet.
While the prospect of dieting may not sound appealing to many, the truth is that it doesn’t take an extreme diet to get desirable results. Instead of trying to force yourself into strict diets try reducing foods high in fat and sugar. Make sure that you consume enough protein, eat 5 to 6 small meals a day, and try adding a variety of fresh fruits and vegetables to your diet. The key to healthy diet is to realize that you only need to make simple modifications in most cases to see results.
Aerobic exercise, like walking, swimming or running on a treadmill, helps you lose fat faster and is also great for keeping your heart and lungs healthy. Besides the cardio exercise, resistance training is great way to tone your body, gain strength and maintain a healthy weight. When training to reduce body fat, use lighter weights and do more reps. Also remember that your body needs time to recover between workouts, so you should train every other day at most. Getting a flat stomach is going to take hard work, dedication, and the ability to resist eating a poor diet. Once again, doing a combination of traditional ab workouts such as crunches and knee raises are great to improve your abs, but to get a lean midsection will require more work. Having a lean and strong core is important for your overall health, which should always be your main focus. By sticking to your diet and exercise program you will be able to lose overall body fat and flatten you abs.

When Diet And Exercise Don’t Seem To Work

nadia — Thu, 16 Feb 2012 20:41:50 +0000

Many people want to lose weight, unfortunately not all of them are successful. You might ask, “what am I doing wrong?” Well, there are many possible answers to this question. You may not be dieting or exercising the right way. Anyone who can’t lose weight after trying a diet and exercise program needs to take a step back and evaluate what they are doing. While exercising and dieting are the cornerstones of weight loss, failing to implement the right diet or do the right excersises can doom you to failure. There’s no point in putting yourself through an exercise program and sacrificing with a diet if you are not going to get the results that you want. Instead of giving up you should take your failure as an opportunity to learn. By learning about dieting and exercising you can overcome past failures and reach your weight loss goals.
Anyone who is struggling with dieting and can’t lose weight should reexamine their diet. Are you eating a well balanced diet that is low in processed sugars and high in protein? Are you eating fresh fruits and vegetables? If you answered no to these questions then your problem with your diet is that it is fundamentally flawed. The key to dieting is to consume large amounts of lean protein and avoid processed sugars such as white bread. You should eat whole grains, and make certain that at every meal lean protein comprises the majority of the portion that you eat. For example you could have a breakfast of egg whites, a whole wheat muffin, and a banana. For lunch a chicken breast, whole weat toast, and steamed vegetables. A great dinner choice could be a portion of lean red meat, steamed vegetables, and whole wheat pasta. For snack avoid candy bars and try yogurt.
If you can’t lose weight and are exercising, you are probably not exercising the right way. Most people, especially women, avoid weight training when they are attempting to lose weight. The fact is that weight training helps you to build lean muscles. Muscles boosts your metabolism and gives you a more sculpted look. This combinatin will not only help you to shed unwanted body fat, but it will also make you look and feel much better. One of the most important things to remember when incorporating weight training while exercising is to remember to change your routines frequently. Your body will quickly adapt to the rigors of your workouts, and if you want to see continued results you need to change them frequently.
If you can’t lose weight, and are dieting and exercising, don’t give up. Don’t allow your failures to doom you to a life living in a body that you aren’t happy with. Educate yourself and learn what you need to do. Frustration with a lack of results can be disheartening. The temptation to give in and eat bad foods and quit exercising can be overwhelming. But if you can learn to overcome your past failings, you can get the body that you want.

Weight Loss Strategies That Keep The Weight Off

nadia — Wed, 08 Feb 2012 13:16:43 +0000

Our fast paced modern society is geared towards quick results. We all want it now, whatever it may be, including losing those excess pounds. Just look at all the popular crash diets that promise incredible weight loss in just a few weeks! Every time you pick up a magazine, search the internet or watch television, it seems another miracle diet is being advertised. Most of these diets are highly restrictive, difficult to maintain and in the long run, inevitably lead to failure. They might work at first, but within a few short months, the weight is suddenly back. This leads to frustration and feelings of failure. No doubt, another quick weight loss diet will be attempted with the same eventual results, leading to the vicious cycle of yo-yo dieting.

Well supported by research, the newest and healthiest trend in dieting involves making a long-term commitment to permanently changing eating and exercise habits. This results in gradually losing weight and keeping it off. It actually isn’t a new strategy; it has simply been eclipsed by the abundance of quick weight loss plans that sound so appealing to people desperate to lose weight. But, increasing numbers of health professionals and dieters are realizing that not only is continual yo-yo dieting frustrating, it can actually be damaging to your health. Many of the fad diets put the body into a state of starvation and nutrient deprivation. This is one of the main reasons they fail, as the body begins craving food to make up for the deficits and the weight comes pouring back on. So, what are the best strategies for losing weight and then maintaining a healthy weight?

At the most basic level, weight can only be lost when calories burned exceed calories eaten. This means reducing calorie intake while at the same time increasing calorie output. It can be as simple as reducing portion sizes and taking a brisk walk every day! Many people have successfully lost and kept off their excess weight by eating less of the same foods while starting a simple, daily exercise routine. Of course, this isn’t something that can be packaged and sold, rather it is something free and easy that anyone can accomplish! What is the key to this plan’s success? Patience and perseverance! You are creating new eating and exercising habits that will last a lifetime.

Increasingly, dieting is being seen as something that not only improves your looks, but something that improves your health. Surprisingly, studies show that even a small weight loss can alleviate many of the health problems that go along with obesity. Imagine how much more effective this could be if you not only reduced the amount of calories you eat, but actually traded unhealthy foods for healthier ones. One of the easiest places to start is with beverages. Sweetened drinks like pop and fruit drinks are high calorie, low nutrient foods. They are being implicated in health problems including diabetes as well as obesity. Simply switching to pure water or unsweetened green tea can slim your waistline and improve your health. Once you get started eating healthier foods, you’ll be switching packaged junk foods for fresh fruits and vegetables in no time! As the weight comes off, these healthy foods provide you with abundant nutrients, more energy and improved wellbeing. You’ll be hooked for life!

Which Diet Plan Is Right For You

nadia — Sun, 08 Jan 2012 01:57:48 +0000

There is so many diet plans out there that sometimes it is tough to know where to start in the dieting process. As the number of people who are overweight continues to rise, the number of diet systems is also burgeoning! How can you pick the best plan for you? Everyone has different weight loss goals and expectations; some want the quickest results, whereas others are looking for a long-term solution to their weight problem. Some can’t dream of sticking to a highly restrictive diet, so perhaps looking for a dieting plan that emphasizes limiting portions and eating highly nutritious foods is best for them. Are you someone who needs a group atmosphere to stay motivated, or would you prefer going it alone? Cost is another factor that might influence your decisions. One last element of many diet plans is sticking with an exercise routine; does this appeal to you? Let’s take a brief look at some of the most popular diet plans, weighing these different aspects.

Weight Watchers has been around for a long time and has a fairly good track record for success. One of the key points of this plan is the meetings that promote group motivation to stick with their diet plans. Their focus has changed over the years, and their point system now revolves around fruits, vegetables and other whole foods rather than things like diet shakes or prepackaged meals. Weekly fees are part of this plan.

how to choose a right diet plan

The Slim Fast Diet is built around special diet shakes and bars and super low-calorie snacks and meals. The downside is most people find it very difficult to stick with this restrictive diet. It might be good for short-term weight loss, but it’s doubtful that it could be a sustainable diet for lifetime weight management. People who use this diet express feelings of hunger, which may be their bodies telling them that this restrictive diet is possibly denying them vital nutrition.

A popular and relatively new diet, known as the P.I.N.K. diet, is geared specifically for women. It does not require any specially purchased foods and no food groups are prohibited, rather it emphasizes nutritious eating combined with an exercise program. The one-time cost is quite moderate and includes a lengthy nutrition guide as well as four exercise DVDs. The diet has specific phases including a detox stage as well as a sustainable weight management program that helps dieters stay on track after their initial weight loss. Because this diet does not eliminate or drastically limit groups of foods like some of the other diets do, many dieters find it is much easier to stay motivated to continue with the diet.

An interesting online, completely free program can be found at SparkPeople.com. This is a community of dieters who find motivation in online groups as well as getting personalized meal plans and exercise programs. The site also offers some valuable tracking tools to help people monitor their successes. And nothing beats the cost!

The Jenny Craig diet is quite popular, but involves purchasing special prepackaged frozen food. This is the main downside to this diet plan, as it can end up being rather expensive. There is great support both in person and by phone, and the diet is nutritionally sound, meaning you won’t develop self-defeating cravings for food.

Tips on Finding the Right Nanny for Your Family

nadia — Sun, 01 Jan 2012 19:54:07 +0000

Time is ticking and you will soon have to return to work, leaving your newborn in the care of the perfect nanny. The relief of having just the right nanny, one who meshes perfectly with your family’s values, makes returning to work so much less stressful. But, how do you find a nanny, especially one that perfectly fits your expectations? We have all heard about the mistakes others have made, so what are some tips to find the right nanny?

Starting the search early, before the baby is even born, gives you plenty of time to clarify exactly what you are looking for in that perfect nanny and to begin your search. Sit down and construct a list of duties, values and expectation for the nanny. Do you expect the nanny to do household chores in addition to watching the baby? Do you expect her to participate in or help develop your child’s learning experiences? Do you expect her to share your parenting philosophy? Should she be proficient in the English language? These are important questions and developing a clear picture of what you expect will help you search for and interview potential nannies. Be sure to prioritize your list of attributes, determining which are must-haves and which are nice-to-haves. Talking to friends and relatives who have had both successful and disappointing experiences with nannies can help immensely when you start developing your list. And remember to be willing to modify your list during the search process.

How will you conduct your search? There are quite a few options starting with referrals from friends and family. A good place to get ideas and help in the search process is mothering groups, both local and online. You will hear other people’s experiencing in conducting a successful search, which can be helpful if this is your first experience with finding a nanny. If you post a newspaper advertisement, clearly define your ideal nanny in the ad. This will help you attract people who are most likely to fit your needs. Nanny search tools include nanny agencies and online nanny search sites. Both have fees, but they do much of the initial pre-screening of potential candidates based on your list of criteria. These options can save you as much as half the time a search on your own will take.

Once you have narrowed your candidates down to a handful, it is time to begin the interviewing process. Use your list of attributes to help you form detailed questions, pinpointing issues such as discipline, philosophy of child care, experience and background. Many people recommend having the child present for part of the interview if possible so you can see how the nanny interacts with your child. Remember, you are not in a rush, this is one of the most important decisions you will make for your child.

Once you have made an offer of employment, it is time to have an official background check done. Resist the temptation to conduct the check via the internet, as these are rarely complete. Be sure to check references thoroughly.

The keys to finding the perfect nanny are exactly clarifying your expectations and taking your time with the search.

10 Benefits of Home Cooking

nadia — Wed, 07 Dec 2011 19:54:36 +0000

Cooking from scratch puts you in complete control of what goes on the dinner table, letting you maximize the health benefits of what your family eats. You’re family’s health is without a doubt the most important thing you have, so guard it well with fresh, wholesome food! Rather than thinking solely about convenience, its time to have fun creating delightfully healthy and delicious meals at home. Whether you are a connoisseur of gourmet dining or simply enjoy the enticing flavors found only in home cooking, you’ll be amazed at the multitude of benefits home cooking provides.

10 Benefits of Home Cooking

The Freshest Ingredients
The nutrients in food actually degrade with time, so buying fresh vegetables and fruits to include in your home cooking gives you the maximum nutrient value possible. The next best choice is frozen vegetables or fruits. These are usually minimally processed and provide almost the same nutrition that fresh does. Dried is another good option, but canned foods should be avoided as much as possible.

The Food Tastes Better
Really it does! If you are used to eating only fast food or prepared foods, it may take a week or so to adjust to the delicate flavors of real food, but oh, is it ever worth it. After eating home cooking, you will never go back to eating junk foods. Your taste buds simply won’t let you.

Limited Sodium
If you cook from scratch you have total control over the sodium content of your meals. Rather than dumping in salt, use delicious herbs and spices along with garlic and onion to give foods a real boost in flavor.

No Artificial Ingredients
You probably aren’t adding food coloring, preservatives and chemical flavorings to your meals, which is exactly what prepared foods are full of. Why ingest questionable ingredients when you don’t have to?

Less Expensive than Prepared Foods
Once you have a good supply of the basics stocking your pantry shelves, you will spend much less cooking from scratch. Always have whole-wheat pasta, brown rice, a good variety of healthy herbs and spices, olive oil and several vinegars in your pantry. Then, all you need to buy are the fresh ingredients to prepare wonderful meals. Packaged food, whether frozen or boxed, is not a cost-effective way to feed your family.

Easier to Digest
The fresh ingredients and lack of man-made chemicals is exactly what are bodies are designed to digest. One of the reasons that things like trans fats and artificial ingredients wreak havoc on our health is our bodies simply do not know how to process these manufactured ingredients.

Emotionally Satisfying
People find great relaxation and joy in preparing a wondrous dinner from scratch. Cleaning up may be a chore, but there are time saving strategies to deal with this aspect of home cooking.

Healthy Preparation Methods
Who knows how that frozen dinner is prepared? But, in your own kitchen you control how the food is cooked. Throw out those toxic non-stick pans and invest in stainless steel or cast iron cookware. A well-maintained cast iron pan is the ultimate in non-stick cooking!

Pass Your Skills to the Next Generation
Your family will love everything about home cooking including helping with deciding the menu and preparing the food. What a wonderful legacy to pass on to your children!

Vastly Greater Variety
There are literally millions of recipes available for every kind of cuisine in the world. Let your creative skills loose and discover the wonders of home cooking!

The Nutrition Facts

nadia — Mon, 05 Dec 2011 18:00:38 +0000

With the frightening rise in obesity, diabetes, heart disease and other chronic health problems, more and more people are looking to their diet for solutions. Thanks to nutrition labeling, the task of picking healthier foods has become easier! If you learn to read nutrition fact labels when doing grocery shopping, you make your buying decisions a lot easier. Now, you can compare similar products, picking the one with the benefits you desire based on the nutrition label. Most people try to limit certain components like salt (sodium), saturated fat or sugars. With the help of nutrition labels, it is easy to do.

At the top of the label states the serving size and how many servings are found in the container. Pay close attention to this, as the entire label is based on a serving size. Beneath this, you find the number of calories in a single serving. If one serving is half a muffin and you eat the whole muffin, than you must multiply the calories and everything else by two! A breakdown of the different fats found in the food is listed next. Most health care professionals recommend limiting saturated fat and trans fats and these are listed first. Then polyunsaturated and monounsaturated fats come next. Note that all measurements are in grams. On the far right the percent daily value is given based on a diet of 2,000 calories per day. Following the fats, cholesterol is listed.

Next, sodium content is given. This indicates the amount of salt in the product. Some processed foods are very high in sodium, which has been implicated in hypertension and other health problems. Following sodium, there is a breakdown of the carbohydrates in the food. Fiber content and sugars are listed separately. The bottom of the label has various vitamins and minerals followed by the recommended amounts of the listed nutrients based on a 2,000 or 2,500 calorie per day diet.

While you are studying the nutrition labels on packaged foods, don’t forget to read the ingredients also. Did you know that ingredients are listed in descending order based on their relative weights in the food? So, the first ingredient listed is the one there is the most of. It is incredibly important to not only scan the front of a package, but to read the actual ingredients. It is possible to see a big banner on the front of the package saying “Zero grams of trans fat” and also find zero grams in the nutrition label but then read partially hydrogenated oil listed as an ingredient! If this is something you wish to avoid, as research is indicating trans fat has worse health effects than even saturated fats, than you will only know it is in the food by reading the ingredient label. If you are watching your sugar consumption, reading the ingredients may be a real surprise. Most commercial breakfast cereals and many other products are highly sweetened, but you will rarely see “sugar” as the first ingredient. Read the ingredients looking for all the different types of sugar, as you might find three or four different sugars listed. Here are just a few of the more common sugars found in packaged foods: high fructose corn syrup, honey, maltodextrin, maltose, fructose, sucrose, xylose, agave, and rice syrup! Many health conscious people want to avoid artificial sweeteners, additives, preservatives and other ingredients not found in fresh foods. The ingredient label is the only place to find these.

Nutrition labels and ingredient lists are there to help you make wise decisions when shopping, so learn to read nutrition fact labels when doing grocery shopping!

Shed Calories With This 7 Day Healthy Diet Plan

nadia — Fri, 02 Dec 2011 17:56:58 +0000

Gorgeous fruits and vegetables, rich whole grains, wild-caught fish, wholesome dairy and lean meats- these are the core ingredients of healthy meals! When you develop your meals around fresh foods, you will reap a multitude of benefits. There is no need to count calories, as all these foods are naturally low in calories, so you will quickly see the pounds melt away. Even better than this is the wonderful boost to your energy, your immune system’s functioning and your overall health. Cholesterol levels normalize and the risk for debilitating chronic disease is lowered when you eat only healthy foods. Each day you will be consuming some of the super foods, the ones that provide a wealth of vital nutrients and have proven health benefits. For the greatest health impact, look for organic products whenever possible. Get creative, finding alternatives to the low nutrient, highly processed foods that unfortunately fill the grocery store’s shelves. Most important of all is to have fun and enjoy the wondrous health benefits that come from eating fresh, delicious foods!

7 Day Healthy Diet Plan

Day One
Breakfast: Spinach omelet with fresh squeezed orange juice and a slice of wholewheat toast.
Lunch: Avocado and black beans in wholewheat pita bread or wrapped in flat bread with a sliced apple and unsweetened green tea.
Dinner: Baked chicken with snow peas and carrots, wild rice and herbal tea.
Snacks: Fresh fruit, a handful of almonds and a cup of yogurt.
Hint: Switch to delicious, healthy plain yogurt with a little honey or jam and avoid the “lite” yogurts with unhealthy artificial sweeteners. Kefir is a traditional fermented milk product with even more probiotics than yogurt; give it a try for a delicious surpise.

Day Two
Breakfast: Wholegrain cereal, half a grapefruit and a cup of kefir.
Lunch: Sandwich made with leftover chicken from last night’s dinner, fresh fruit and unsweetened green tea.
Dinner: Grilled salmon, baked potato and grapes with unsweetened white tea.
Snacks: Dried apricots, walnuts and a cup of yogurt.
Hint: Go wild with herbs, spices, onions and garlic to season your foods. The rich tastes will satisfy you and add nutritional benefits!

Day Three
Breakfast: Scrambled eggs with diced fresh vegetables, a slice of toasted wholewheat toast and fresh squeezed orange juice.
Lunch: Bowl of homemade wild rice and chicken soup with a wholewheat roll with unsweetened rooibos tea.
Dinner: Spinach and goat cheese pizza with fresh fruit for dessert and herbal tea.
Snack: Raw sunflower seeds, a bowl of blueberries, a sliced apple and a cup of yogurt or kefir.
Hint: Always make your own salad dressings with olive oil, your choice of vinegar and herbs or spices- ditch the unhealthy bottled dressings!

Day Four
Breakfast: Wholegrain cereal with fresh pomegranate (in season) or other fresh fruit. Cup of kefir to drink.
Lunch: Your choice of sandwich filled with lean meats and veggies, pita chips and unsweetened white tea.
Dinner: Home made tacos packed with beans, veggies and salsa, fresh fruit and herbal tea.
Snack: Swiss or cheddar cheese with wholegrain crackers, fresh fruit and a cup of yogurt.
Hint: Pick up a fruit or vegetable you haven’t tried before, or in a very long time, on every shopping trip.

Day Five
Breakfast: Hard boiled egg, fresh banana and a handful of raw nuts with fresh squeezed orange juice to drink
Lunch: Large spinach, onion and pomegranate salad with a wholegrain roll. Unsweetened rooibos tea.
Dinner: Grilled fish with wild rice and mixed vegetables. Have yogurt with fresh fruit for dessert and a cup of green tea.
Snack: Dates rolled in unsweetened shredded coconut, fresh melon and almonds.
Hint: Cook with cast iron cookware to boost your iron- it really works.

Day Six
Breakfast: Smoked salmon and fresh fruit with tea.
Lunch: Your choice of sandwich with lean meats and lots of veggies, white tea to drink.
Dinner: Homemade stew with lean beef, onions, potatoes and asparagus.
Snack: Swiss or cheddar cheese with wholegrain crackers, fresh fruit.
Hint: Make your own trail mix to snack on with dried fruits and a variety of nuts.

Day Seven
Breakfast: Wholegrain cereal topped with fresh fruit and a hard boiled egg.
Lunch: Spinach and goat cheese salad topped with tuna or anchovies, wholegrain roll and green tea.
Dinner: Wholewheat pasta with olive oil, garlic, herbs and Parmesan cheese with fresh fruit for dessert and herbal tea.
Snack: Your homemade trail mix, an apple and cup of yogurt or kefir.
Hint: Eat dark colored fruits and vegetables- they have the highest levels of beneficial phytonutrients.

And Don’t Forget To Exercise!