Health & Beauty

Complex carbohydrates and fiber are important for energy and stamina. Choose snacks made from whole grains such as crackers, crisp breads, cereals, or pretzels.

Veggies and Fruit

Veggies and fruit help you feel full, are fat free and have few calories. They're packed with nutrients, vitamins and fiber. Keep it interesting, try all kinds, and try some you've never tried before.

Seeds and Nuts

Seeds and nuts contain protein and keep your appetite satisfied longer. They have fat, but it's a monounsaturated fat which is healthy. They do contain a lot of calories, so watch your portion sizes.

Low-fat and Nonfat Dairy Products

Yogurt, cheeses and dairy products supply essential nutrients, protein and calcium. Watch the fat content, and read the labels well. Also, yogurt can contain sugar so check the labels on that as well.

Check Snack Bar Nutrition Label

If you like snack bars, check the nutrition label! Some bars can be a good source of certain vitamins and nutrients, many also contain a lot of fat and/or sugar. Some contain a harmful fat called trans fat.

Healthy snacks add to a healthy diet, but portion control is important. Read the nutrition fact labels for fat and calorie content, and for portion sizes. Choose wisely. Even healthy snacks have calories and they do add up.

Exercise is one of the best ways to improve self esteem because when you exercise you feel good about yourself. Physical exercise is also excellent for your general health and mental health.

Exercise helps building esteem , confidence and prevent depression. Evidence shows that exercise can improve your life:

•Maintains healthy blood sugar levels to prevent or control diabetes.

•Protects against osteoporosis

•Great tool for reducing stress

•Prevents heart disease

•Improve mental health and physical health

•Improve restful sleep

After I exercise I have a lot of energy. My muscles are toned and flexible . Besides that, I had fun doing it and I improve my body , mental and physical health .

There are many ways you can exercise. Even 30 minutes a day of any physical exercising makes the difference. Some people prefer different exercising , this includes walking, aerobic, or even yoga.

It is really important to choose an exercise you best enjoy and are comfortable , instead of forcing yourself to do what you were told to do. The idea of exercising is to enjoy doing what you like and improve self esteem. Is not a torture . That way exercising results will be better for your health.

If your goal is to loose weight or gain weight for example, it is ok to commit to an exercise program until you reach your goal. You will be proud that you did it and your self esteem and confidence get a booster. Your are committed to the exercising program and achieved your goals.

However, once you reach your goal, I would suggest to exercise doing a work out that you really enjoy and to adopt physical exercising as part of your daily life to maintain your goal.

glowing skin and glossy hair can be yours in days - and you don't have to spend a fortune on potions and pills. All you have to do is eat the foods your body needs to look its best.

If you have been making the changes to your diet advised over the first two days of this series, you will already be on the way to improving your looks. However, there are certain foods that are well worth including in your diet if you want to get trim and exude natural beauty on the beach.

Essential Fatty Acids

Essential Fatty Acids (EFAs) come in two classes, Omega-3 and Omega-6, and it is the former that have the most effect on skin and hair condition. The body cannot make EFAs, so they have to come from our food. Ideally, they should account for 15 per cent of our calorie intake.

Oily fish such as sardines, tuna and salmon are good sources of EFAs, as are nuts and seeds and their oils, organic eggs, prawns and soya beans. A quick way to increase your intake is to use sesame, rapeseed, walnut, soya bean or flax oils in the kitchen.

At the same time, you should reduce your intake of saturated and processed fats because these can cancel out the beneficial effects of EFAs.

Antioxidants

Not only can they protect us from minor infections, but antioxidant nutrients (which include vitamins A, C and E, some of the B complex vitamins, the minerals selenium, manganese and zinc, and certain enzymes) can also help prevent more serious, degenerative diseases such as cancer and heart disease.

Antioxidants play a major role in destroying free radicals - electrochemically unbalanced molecules that are continually generated within our bodies by chemicals, too much sun and stress.

The main victim of free radical damage in skin is collagen, which keeps skin looking plump and elastic. Uncooked, highly coloured fresh fruit and vegetables are the best places to find high levels of antioxidants.

Choose from: berries (strawberries, raspberries, blackcurrants); black grapes; Brazil nuts; broccoli; carrots; cherries; chestnuts; hazelnuts; kale; raisins; papaya; peas; peppers; prunes; spinach; sweet potatoes and tomatoes.

Vitamin A

Involved in forming new skin cells, vitamin A helps keep skin supple and is vital for healthy eyes and hair. Dry, flaky skin can indicate a deficiency.

Best sources: Whole milk and butter, liver, oily fish and eggs. It can also be manufactured by the body from beta-carotene.

Vitamin E

An antioxidant, this works with selenium and has a powerful action against free radical damage. It also helps the skin retain moisture. Premature wrinkles, pale skin, acne, easy bruising and slow wound healing may indicate a deficiency.

Best sources: Vegetable oils, nuts and seeds, peanut butter, wheatgerm, wholegrains, avocados and sweet potatoes.

Beta-carotene

This is the plant form of vitamin A, which the body converts as required. It helps to protect us against the ageing effects of sunlight.

Best sources: Dark green vegetables (spinach, broccoli, watercress) and orange fruit and vegetables (apricots, mangoes, sweet potatoes, pumpkin and tomatoes).