Nutrition (EAT HEALTHY)

• Eating healthy foods is one of the greatest ways you can live healthy and combat developing a disease. Some diseases are genetic and there's not much you can do about that. But others likeDiabetes 2, Lung Cancer, and Heart Disease and might be prevented with the proper diet. Below is a list of healthy foods and some of the body parts they affect.
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Boron (for Bones)

1. Boron Is a mineral that is important forcalcium absorption. For women, this mineral seems to play an important role in enhancing the activity of estrogen cells, which is important for the formation of strong bones.
2. Boron can be found in grapes, pears, apples, peas, broccoli, peanuts and raisins.

Vitamin C (for Skin)

1. Vitamin C helps the body make collagen (Collagen helps keep the skin firm), increases oxygen flow to the skin, heals scar tissue, cuts and bruises.
2. Vitamin C can be found in broccoli, strawberries, citrus fruits, green peppers, brussels sprouts, honeydew, and cantaloupe.

Omega 3 Essential Fatty Acids (for Heart)

1. Omega 3 Essential Acids lower the "bad" cholesterol levels, blood pressureand triglyceride levels while raising "good" cholesterol levels. This will help lower the risk for heart disease.
2. Omega 3 Essential Acids can be found in cold water fish such as salmon, mackerel and sardines.

Copper (for Joints)

1. Copper is a mineral that is essential for the functioning of an enzyme responsible for strengthening bones and joints.
2. Copper can be found in liver, seafood, nuts and seeds.

Acidophilus (for Vagina)

1. Acidophilus helps restore a natural balance between good and bad bacteria in the vagina, helping to ward off infection.
2. Acidophilus can be found in yogurt.
3. 

Zinc (for Ears)

1. Experts believe hearing loss associated with tinitis (ringing in the ears) may be linked to a zinc deficiency in the tissue of the inner ear.
2. Zinc can be found in oysters, chicken, beef and lamb.

Indole-3-Carbinol (for Breasts)

1. Indol-3-Carbinol is a naturally occurring phytochemical. Lab studies have found that it halts the growth of tumor cells (see cancer).
2. Indol-3-Carbinol can be found in broccoli, kale, cabbage and turnips.

Biotin (for Nails)

1. Biotin, also called B7 or vitamin H, helps correct dry, brittle nails by increasing their ability to absorb water.
2. Biotin can be found in eggs, fish, milk, cheese, whole-grain cereals, cabbage, and potatoes.

Amino Acids (for Hair)

1. The Amino Acids Cystine, methionine, and cysteine are very important for hair growth and repair.
2. Amino acids, the building blocks ofprotein can be found in chicken,turkey, beef, eggs, cheese and nuts.

Beta Carotene (for Eyes)

1. Beta Carotene is a vitamin that acts as an antioxidant. It breaks down cancer-causing chemicals that may damage eye tissues, and helps prevent macular degeneration and cataracts.
2. Beta Carotene can be found in carrots, sweet potatoes, broccoli and yams.

Calcium(For Gums, Teeth, Bones)

1. Calcium is a mineral that helps keep your teeth strong and white.
2. Calcium can be found in almonds, white beans, and milk.

Eating Light and Healthy:

• Eating light and healthy is a key component to better health. Below are some tools to help you eat light and healthy.
• 1. Eat a healthy breakfast. People who eat breakfast usually feel less hungry throughout the day. An example of a healthy breakfast is: 1 cup oatmeal, 1 ounce walnuts, and 1 ounce raisins.
  2. Drink a glass of water or tea before a meal. This will help you curb your appetite and cause you to eat less.
  3. Eat complex carbohydrates. Complex carbohydrates are low in fat, fast-burning, and rich in vitamins and minerals. Some examples of complex carbohydrates are: whole grain cereals, rice, bread, pasta, beans, nuts and some types of fruits and vegetables.
  4. Sit down while you eat. It is too easy to overeat while you are standing.
  5. Exercise. Exercise burns calories and suppresses your appetite.
  6. Don't give up! If you are having a hard time following good eating habits, continue to try. Hard work pays off!
  7. Think about eating light and healthy every day. The first couple days will be difficult, but once you've done it over and over again, it will become second nature and you will have an easier time eating healthy.
  8. There's no such thing as cheating. If you can't eat healthy and light everyday, think of the days that you eat 'unhealthy' as wandering and not cheating. Wandering is not wrong or bad. It is a normal way to eat.
  9. Eat less more often. If you eat less and more often, you won't feel like you are 'starving' yourself. The key words are 'eat less'.