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• Eat healthy fats with every meal
• Take fish oil and GLA supplements
• Get enough protein
• Eliminate nutrient-depleting food and drinks, like sugarysodas

• Hair loss or thinning: Iron, zinc, vitamin D, or proteindeficiency
• Brittle or splittingnails:  Protein or biotin deficiencyor poor digestion and absorption of trace minerals.
• Vertical ridges onnails:  Iron deficiency or poorabsorption of hydrochloric acid
• White spots on nails:  Zinc deficiency
• Nail fungus:  Lack of sufficient “friendly” bacteria

• Eat a satisfyingdinner:  Make sure you eat abalanced and nourishing dinner that will keep you satisfied until bed.
• Eat fruit:  Instead of satisfying your sweet toothwith a chocolate dessert, eat a small piece of fruit, which can be a sweet,healthy alternative.
• Drink herbal tea:  Often a desire to snack can be quenchedby changing the flavor in your mouth. Warm mint or chamomile tea can substitute for dessert without actuallycontributing any calories.
• Brush your teeth:  Toothpaste tends to make foods tastebad and can sap your desire for late night snacks.
• Drink some water:  Thirst is often mistaken forhunger.  Sparkling water flavoredwith citrus or cucumber is particularly effective at distracting your mouthfrom the desire to keep chewing.
• Call a friend:  Since eating and talking are notcompatible, calling a friend can be a great way to occupy your mind and yourmouth until the craving to snack passes.
• Get moving:  Light exercise can help killing thedesire to eat, plus it will burn more calories.

• Cottage cheese with flax: Cottage cheese is a great source of protein and calcium, and flaxseedswill help give you energy.
• Grapefruit:  Grapefruitcan help reduce insulin levels, which helps the body process foods moreefficiently and store less fat.
• Cucumber and avocado salsa: The monounsaturated fats in avocados help slow down the emptying of yourstomach, so you feel satisfied longer. Cucumber is rich in potassium and magnesium, which combat high bloodpressure and help eliminate uric acid. To make the salsa, dice the cucumber and avocado and combine with lemonjuice and salt to taste. Substitute whole wheat crackers for chips for an even healthier snack.
• Sweet potato fries: Sweet potatoes are packed with nutrients that help skin stay clear andeyes sharp.  Rather than frying thesweet potatoes, coat them lightly with olive oil and sprinkle withcinnamon.  Then bake them in theoven at 350 degrees for 10-12 minutes.
• Artichoke hearts: Nutrients in artichokes act as anti-inflammatory agents and clear upblemishes and acne breakouts. Steam artichoke hearts in water and sprinkle with parmesan cheese.
• Warm pineapple:  Researchshows that pineapple may reduce the inflammation associated with asthma and mayease joint pain.  Grill or boilpineapple chunks for five minutes and serve with chopped hazelnuts, a healthyprotein that will help decrease hunger.
• Tuna with lemon:  Tuna ispacked with health-healthy monounsaturated fats, which protect against heartdisease, high cholesterol, blood pressure, and strokes.  Mix a three-ounce can of light tunawith lemon juice and pepper.

• Reduce breathing problems:  Even thehealthiest runners can experience breathing problems when exercising in thecold.  Wear a thin ski mask toreduce the aggravating effects of the cold.  Breath through your nose rather than your mouth to lessen potentialbreathing difficulties.  Engage inendurance running instead of sprinting to lessen the amount of cold air rushinginto your lungs.
• Warm up:  Make sure you stretch before you startrunning.  When brisk air hitsmuscles that haven’t been properly warmed up, the combination of cold andreduced air pressure causes joint tissues to expand, restricting movement, andpossibly provoking soreness later. Cramping and spasms are also possible.
• Dressproperly:  Wear layers to keepyour body warm and protect yourself from frostbite or hypothermia.  Wearing a hat is the best way tomaintain a decent body temperature. Many runners wear polypropylene clothes when running because thismaterial is comfortable and good for keeping dry and warm.  Sweatshirts and sweatpants also makesuitable, cold-weather running gear.
•  Stayhydrated:  Runners still perspirein cold weather and cold air is much dryer than warm air, so staying properlyhydrated is key to running safely in the winter.  Staying hydrated also reduces the risk of hypothermia andbreathing difficulties. 

Kefir is a cultured, enzyme-rich food filled with microorganisms that help balance your digestive system. More nutritious and therapeutic than yogurt, kefir supplies complete protein, essential minerals, and valuable B vitamins.

Kefir can be easily made from any type milk, coconut, rice or soy. The milk product is combined with gelatinous white particles called grains, which contain the bacteria and yeast mixture clumped together with milk proteins and complex sugars. The grains ferment the milk, incorporating the microorganisms to create the cultured product. The grains are then removed with a strainer before consumption and can be added to a new batch of milk.

Benefits of kefir 
Kefir cleanses the intestines and provides beneficial bacteria, yeast, vitamins, minerals and proteins. Because kefir is such a balanced and nourishing food, it contributes to a healthy immune system and has been used to help patients suffering from AIDS and cancer. It also has a tranquilizing effect on the nervous system, which can benefit people who suffer from sleep disorders, depression, and ADHD. Regular use of kefir can help relieve intestinal disorders, promote bowel movement, reduce flatulence, and create a healthier digestive system.

Try this homemade kefir recipe.

• Adjust your attitude: If you have the wrong attitude about fitness, you’re already settingyourself up for failure.  Ratherthan looking at exercise as a time-consuming and boring obligation, think of itas a break from your stressful workday, alone time, or a way to boost yourenergy.
• Avoid vague goals: Instead of setting a goal that you want to exercise more, resolve to goto the gym a certain number of times per week.  Or set a goal for the number of pounds that you want to loseor BMI level that you want to attain.
• Make your resolutions public: Tell your family and friends about your goals and enlist theirsupport.  They can help keep youhonest and on track.
• Recommit to your goals: What motivates you to exercise will change daily, so planning anddiscipline will be crucial to your long-term success.  Recommit to your goals each month and tweak them to fitchanges in your lifestyle and attitude.
• Make long-term lifestyle changes:  If you want to lose weight, make changes to your lifestyleand eating habits instead of subscribing to a fad diet.  Learn to eat a balanced diet of fruitsand vegetables, whole grains, low-fat diary, and lean proteins while limitingsaturated fat, salt, cholesterol and sugar.  Losing weight and maintaining that weight loss is a lifetimeproject.