The Food Pyramid has been used for decades to show people what type (and how much) of individual foods they should eat every day for optimal health. Redesigned in 2005, the new pyramid sports a rainbow of colored, vertical stripes that represent the five major food groups, plus fats and oils.

Not sure what the colors stand for? Here's a quick reference:

Orange - grains.

Green - vegetables.

Red - fruits.

Yellow - fats and oils.

Blue - milk and dairy products.

Purple - meat, beans, fish, and nuts.

The food pyramid is a used to illustrate the variety of foods people need to eat to stay healthy. The skinnier the band of color, the less foods you need to consumer in that category, and vice versa. As you will notice, eating a variety of healthy foods is best. The goal is to eat foods from each color band each and every day.

As you'll notice when reviewing the new pyramid, some bands are fat on the bottom and get thinner as they reach the top. Why? Because foods are not created equal. While apple pie contains apples, it is not as good for you as a freshly picked apple straight form the tree! The same is true for a tomato vs. ketchup. The less nutritious variety of the food is depicted at the top thinner part of the pyramid, with the more nutritious item featured on the bottom.

One of the most important aspects of the food pyramid is the way it explains how many servings of individual categories a person should eat every day. This includes:

Grains:

It's important for children to eat 4-6 ounces of grains every day, depending on their age, while adults need more than 6 ounces to meet their daily requirements. Remember, whole grains are best.

Vegetables:

Vegetables are especially important to a healthy diet. Children should eat ½ to 2 cups per day with adults consuming 2 ½ cups or more.

Fruits:

Fresh fruit is a very important nutrient for a well balanced diet. Keep in mind that while fruit juices and packaged fruit count on the slimmer part of the pyramid, fresh fruit is always best. So, how much fruit should you eat every day? Children need 1-½ cups per day, and adult 2 or more.

Milk and Other Calcium-Rich Foods:

Calcium builds strong teeth and bones and should be consumed on a daily basis. Children need a minimum of 1-2 cups of milk (0r other calcium rich food) every day, while adult (especially women) should be consuming 3 or more cups of dairy a day.

Meats, Beans, Fish, and Nuts:

For all of the iron and other important nutrients you need to stay healthy eat 3-5 ounces per day (for children) and 5-8 ounces (for adults).

Not sure that you're eating the right amounts of food every day? Be sure to check your diet against the new food pyramid guidelines on a regular basis to ensure that you're eating a well balanced diet for optimal health and fitness.

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Most of us don't worry about our holiday health until we come down with something while we're away - cue the dash to the local pharmacy to try and explain our symptoms in sign language.A little forward planning can make this panic unnecessary. The most common summer problems - sunburn, upset tummies, travel sickness, insect bites - are all preventable or quickly treatable with a little know-how.

Traveller's tummy -

Food poisoning can happen when you eat food or drink that are contaminated due to poor sanitation or preparation. There's also a risk if there are pesticides on fruit and veg, or food is stored at the wrong temperature. Research has found that 60 per cent of visitors to Africa and India get stomach upset, while in medium-risk destination like the Mediterranean and Caribbean, where water quality and food hygiene may be better, 15 to 20 per cent people had problems.

Prevent it - Avoid drinking water from unsealed bottles, ice (which may have been made from unfiltered tap water), and unpeeled fruits. It's also advisable to steer clear of raw or undercooked meat or fish, as bacteria won't have been destroyed in the cooking process.

Look after your digestive system with a probiotic supplements that can help maintain your gut health.

Treat it - Most cases of traveller's tummy last three to five hours. It's often best to let it take its course, as diarrhoea is your body's way of getting the bug out of your system.

Keep fluids up by sipping water and consider replacing lost electrolytes with rehydration salts (available at pharmacy).

Travel sickness -

It can happen while you're in a car, plane, boat or even on a fairground ride. You feel sick because, although sitting still, your body will see and feel that you're moving, and this confusion can cause nausea.

Prevent it - Choose your seat carefully. You'll feel less sick in the front or the middle back seat of a car (as you can see the road) or at the front of a coach. Travel sickness tablets will also help, and generally work best if taken at least two hours before the journey.

Treat it - If you feel sick, breathe slowly and deeply. This can help stop nausea. One possible reason for this, according to motion sickness experts is that it's impossible to vomit and breathe at the same time - so, by focusing on the latter, you avoid the former.

Insect bites -

Each year, 2,000 Brits are bitten by mosquito and contract malaria.But this is tiny compared to the huge numbers who suffer less serious bites that itch like mad.

Prevent it - No one knows exactly why some people get bitten more than others. Experts believe it's something you excrete in sweet that attracts the insects, but no one has isolated what that is yet. what we do know is how to stop them. The most powerful contain a chemical called DEET - and these should be first choice if you're travelling to a malarial area (it is not suitable for pregnant women or children).

Treat it - When you react badly to an insect bite, you're suffering a mild allergic reaction to the saliva the insect insert in the wound. A topical antihistamine or steroid cream is therefore the most effective treatment. Whatever you do, don't scratch as, although it eases the itching, it can break the skin, leading to infections. Another way to ease discomfort is to use an electronic zapper, which sends a mild electrical pulse through the bite yo relieve the itch.

Foot problems -

The two biggest summer feet problems are blisters and painful condition called plantar fasciitis (PF) - an inflammation of a tendon that runs along the base of the foot. It's commonly triggered by walking in flat shoes like flip-flops. Symptoms of plantar fasciitis include pain as soon as you get out of bed in the morning or when you stand up after sitting down for a while.

Prevent them - Blisters form when the outer layer of the skin becomes damages where shoes rub. this creates a pocket of clear fluid, which is the body's way of protecting the skin from further damage. Blisters occur more often if feet are dry cracked or grubby. So make sure you wash and moisturise your feet daily.

Plantar fasciitis is best prevented by not mixing flip-flops and sightseeing. In any very flat shoe, the arch of the foot flattens when you walk, which pulls on the plantar fasciia tendon. In flip-flops, people also walk with feet turned slightly outward, which further aggravates the problem.

Treat them - The worst thing that can happen to a blister is if it bursts or the top scrapes off. A blister plaster over the top will protect against further damage or infection, however.

If you're suffering from plantar fasciitis, stretching is key. Sit on a chair and put your painful foot on top of your opposite knee - now gently pull back your toes toward your shin. Hold for 10 seconds, and repeat 10 times. Do this at least three times a day - particularly before you get out of bed first thing in the morning.

Holiday cystitis -

Although it can affect anyone, it's generally woman who suffer from cystitis, and holidays can be a prime trigger. Heat, alcohol and air travel can lead to dehydration, which concentrates your urine, making it easier for the bacteria that causes cystitis to flourish. For some women, cystitis is triggered by having sex, which moves bugs into the urinary system. So if you get more frisky on holiday, you could find yourself suffering.

Prevent it - It helps to empty your bladder after sex, and make sure you wipe from front to back after you've been to the loo, to stop germs from spreading.

Treat it - As soon as you develop symptoms (ie the constant desire to urinate and burning pain when you do, sometimes accompanied by cloudly or bloody urine), increase your water intake to two litres a day. This can be enough to flush out the bacteria and stop an infection taking hold.

Avoid alcohol, as it feeds the bacteria that causes disease. If you don't feel any relief in 24 to 48 hours, see a doctor, as you may need antibiotics.

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This is the third part of a six part course which outlines a proven method for creating health, wealth and happiness.

OK then, next up is step three. In a nutshell this is to devise a time related plan to achieve your main aim. Sounds too simple to actually work, right!? Well…

Let me remind you here that a plan is what brings ideas from the mind into reality. The actual process of figuring out exactly how you can realistically achieve your goals is in itself a big confidence booster. Once you can see 'down on paper' that your goal is actually achievable you can then begin to start to work towards it with a lot more purpose than if you were uncertain of what to do or how to go about achieving it. I like this following comment:

'The difference between a goal and a dream is the written word' - Gene Donohue

The downside with plans is that sometimes they can make the final goal seem a long way off; this can sometimes be disheartening so it pays to select realistic short-term and long term goals. I prefer to use a series of goals. For example if your two year long term goal is to become the head sales representative for your company and you know in order to do this you have to first prove yourself as one of the top sales reps, you can easily work out a plan and a time frame for achieving this goal. Here's an example of how this could be implemented:

Firstly you realise you need to improve you sales skills, so you enrol on the next available month long sales course, secondly you decide you will do your own personal research into top sales techniques by reading up on the latest sales techniques and you also decide to arrange informal meetings with previous successful sales reps to discover how they achieved successful sales (encouraging them with a few free drinks if necessary;).

Now you immediately have realistic written targets that will help you work towards your over all goal. When you have completed these targets you might then decide upon your next set of intermediate goals. This could be to be in the top two sales representatives in your team or whatever else would be the next challenging step up for you. So we can see that by constantly setting yourself achievable short term goals you will consistently be working towards your two year goal. This is what provides you with constant motivation and keeps you going.

Most importantly however by knowing that you are working to a plan and being able to actually monitor your progress clearly towards the achievement of your goals you will be able to gain in confidence and develop a more confident attitude and develop more belief that you will achieve your goal.

Through developing belief that you will achieve your goals then you become expectant regarding your imminent achievement. You now realise that your goal is within your grasp and there is no way that you will let it go! Whatever problems you encounter you now 'know' that you have come this far and believe nothing can stop you so you simply persist safe in the knowledge that victory will be yours. This is the positive attitude that winners have.

Your own positive thinking has allowed you to deliberately create your own reality from your own thoughts. This means it really is true for you that:

'What the mind truly believes the body inevitably delivers'

Once you have created your own reality through this type of process once you will realise that anything you can fix in your mind you really can achieve through a similar approach. This is why people who are successful in one area of their life, business etcetera.... can then seemingly transfer this success into whichever area of their life they desire. They know that by following this procedure their success is inevitable.

A good example of this is Arnold Schwarzenegger. He has used this approach to first dominate bodybuilding in an amazing fashion before switching his focus to movies and now politics claiming an extremely powerful status in all three of these fields.

As an important note to this part of the course it should be said that none of this comes without persistence. This will come automatically like I said once you are secure in the knowledge that you cannot fail. In the early stages you must simply be persistent. If you struggle with this then consider the following:

'Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.' John Adams

I urge you to re-read this article and consider exactly how you can use these extremely effective strategies in your life.

To read the other parts in this course simply click: Power Of Positive Thinking now. You will also receive over $60 worth of 'positive thinking' training FREE and immediately!

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Health Guide For The Pregnant Woman

Being a pregnant woman brings with it euphoria and anxiety. Mood swings, morning sickness and fatigue are as much a part of pregnancy as moments of joy and anticipation. There will be days you will just not feel like getting out of bed. On other days, when you hear the tiny life move inside you, you will feel elation. The pregnant woman needs special care during these nine months. In order to make the right decisions regarding her doctor, method of childbirth, and other details, she needs to know all about pregnancy.

Your body will be going through many changes during the three trimesters. Here are some of the things every pregnant woman should know.

Morning Sickness

Morning sickness does not occur only in the morning. Many cases of morning sickness occur in the afternoon or evening as well. Morning sickness makes it difficult for women to keep down their meals. Many women find it difficult to eat normal meals. The solution for this is to have smaller, more frequent meals. Have crackers before getting out of bed in the morning so that you do not feel queasy or dizzy. Mostly, a pregnant woman does not know that morning sickness is an indicator of the pregnancy hormones working properly. However, see your doctor if the morning sickness is too severe.

Bleeding

Spotting or bleeding is one of the first signs of pregnancy. Bleeding is caused by implantation of the embryo in the uterine wall. Bleeding is accompanied by cramps in many cases. A pregnant woman may experience bleeding well into the pregnancy. In many cases, doctors may examine you and declare you fit. However, visit your doctor immediately if the bleeding is heavy or accompanied by severe cramps.

Tender Breasts

Swollen and tender breasts are common for a pregnant woman. Many women complain of discomfort and pain. A good bra can solve this problem largely. Keep changing bra sizes until you find the one that suits you. The bra size can also increase during this time.

Mood Swings

Many women find their mood oscillating between happiness and gloom. Mild mood swings are common during pregnancy. This is another sign of the hormones at work. However, see a doctor if you feel persistently depressed.

Nesting

One of the stranger instincts in pregnant women is nesting. When in the third trimester, the woman may feel the need to wash down the yard, sweep the house, mop, and clear out closets. Indulge yourself, but be sure not to overdo it.

Salivation

A lot many women complain of excess salivation during pregnancy. Again, the reason for this is hormonal changes in the body. Do not worry too much; this symptom will not last too long.

This health guide for the pregnant woman covers various pregnancy symptoms. You should read all you can about the three trimesters, and ask your doctor for more information.

The pregnancy woman needs special care during the whole pregnancy period. Mood swings, morning sickness and fatigue are as much a part of pregnancy as moments of joy and anticipation.

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Finding the perfect balance of mens health and fitness is a daunting task these days. There are so many so called "fitness experts" telling you one thing, while the others tell you differently. So what men's fitness tips are really proven to enhance a man's life?

Let's take a look at some of the major issues and how to best tackle them.

WEIGHT LOSS

So much crap comes out daily on this subject. The worse products are usually savvy marketed diet pills that promise so many results and almost ALWAYS under-deliver!

So what's really the best recommendations for weight loss? I'll cut right to chase here since I'm not one to sugar-coat stuff. The best way to lose weight successfully and keep it off is to get your lazy butt up and do something! Anything!! Just do whatever your able of doing.

Humans are inherently lazy and this often makes them gain weight with each passing chronological year that goes by. The best mens health and fitness ideals come from physical activity. I'm not saying it has to be hard work.

In fact, it's not hard work at all when you make men's fitness a lifestyle and not a chore.

I would highly recommend interval cardio training for 20-30 minutes, 3-5 days a week. That's only about 3% of your entire day! Your seriously gonna tell me you can't devote 3% of your day to your health and fitness goals?

It doesn't have to be 20 minutes, 5 days a week off the bat. Just start slowly,take baby steps, you'll get there eventually. If you value your life at all, you should equally value good health. These weight loss fitness tips are not that hard to follow and you will get used to them,like everything else in life.

BUILDING MUSCLE

As a rule of thumb, I like to go by lifting weights to build muscle every other day. And usually your entire muscle building routine can be done in about 20 minutes. Allowing one day's rest in between allows your body and muscles to recuperate. Weight training is a huge part of optimal mens health and fitness.

No time to get to a gym? Invest in a home gym unit! I highly recommend a Bowflex home gym unit or a Total Gym. A Bowflex is ideal for ultimate muscle building while the Total Gym is ideal for toning up the entire body and building modest muscle mass.

Not to mention they are both incredibly easy to use. Having a home gym in your house saves you gas and aggravation of driving in traffic to and from the gym also!

You see guys, men's fitness does NOT have to be hard or difficult.

So now that you've got a slim and almost-perfect body, where do we go from here?

FACE EXERCISES

To complete the ultimate mens health and fitness plan, I'd highly recommend face exercises for men. Why? Because most often,regular exercise and weight training won't exactly build chiseled facial features. While building muscle will define your chest and shoulder area, it won't target your face and neck muscles effectively.

What can be achieved through these exercises? How about a chiseled jawline, enhanced cheekbones, elimination of under eye bags and double chin? Not to mention the burst of confidence that will come from your new look. Just imagine what can come from a quick blast of fresh new-found confidence.

The nice thing about face exercises is that the results are super quick!

They only take up about 15 minutes of your day and can be done sitting in traffic, on a plane or practically anywhere! There's over 50 muscles in the face and it would be naive to think that we couldn't also manipulate these muscles and sculpt and define them for enhanced facial features without plastic surgery!

So here you have it guys! The ultimate mens health and fitness guide and men's fitness tips all-in-one simple outline!

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When you're busy balancing work, kids, and home life in general, you might feel that there's not enough time in the day for health and fitness. The word "exercise" just doesn't seem to fit into your vocabulary. But there's good news. With just a little daily commitment, you can achieve good health and fitness in no time without adding stress to your already busy schedule.

Start with Slow Exercise and Build Strength

Get started with slow, easy exercises that you can handle. Do about 20 to 30 minutes of exercise or activity each day or at least several times per week. Start with less strenuous activities and then work your way up to more strenuous exercises as you build muscle strength. This will improve your fitness and health without putting too much strain on your body, especially if you've been inactive for a while.

Some examples of low fitness activities you might try include walking, playing outdoor games with your kids (ball, tag, volleyball, badminton, flying a kite, etc.), walking the dog, mowing the lawn or gardening, housework, walking stairs, or riding a bike. When you want to have fun with your kids, opt for the park instead of the ice cream shop. Be mindful of physical activity in everything you do. This will help your kids get exercise as well without feeling pressured about it.

If you work outside the home, you can take walks during your breaks. Even a daily 15-minute walk can make a big difference!

Increasing Activity

As your body grows stronger, you might choose to add some aerobic exercise to your daily routine. Do this slowly and increase the intensity and time of your aerobic activity in short increments so you won't overdo it. Aerobic exercise helps you burn more calories and improve heart health.

Some examples of aerobic fitness activities include fast walking or jogging, cycling, dancing, swimming, skating, skiing, step aerobics, or racket sports. You can also enroll in an aerobics class if you feel you're ready to commit to it several times per week. Or, there are DVDs that teach you to do aerobic workouts at home.

Another way to increase fitness activity is to invest in exercise equipment such as a treadmill, fitness band, yoga mat, ab wheel, workout weights, row machine, or stationary bike. These allow you to workout in the comfort of your own home with the same results as outdoor fitness activities.

Pamper Your Muscles

Be sure to pamper your muscles a little before and after workouts. Do stretches before working out and then "cool down" afterwards to allow your muscles to relax. Also, take soothing baths after a workout or in the evening before bedtime to help your muscles and body to relax. This will make workouts more enjoyable and give you something to look forward to each day.

Supplement Your Diet for Better Fitness and Health

To enhance your fitness efforts, supplement your diet with nutritious items such as protein and amino acids or other vitamins and minerals. There are nutritional shakes, protein shakes, vitamin supplement pills, nutrition bars, and other items to enhance your diet as you increase your fitness activity. These will also enhance your overall health. Look for vitamins that are specifically designed for women.

As a busy mom, don't neglect one of the most important tasks of all - taking care of your own health. With good health and fitness, you'll be able to keep up with your kids and share activities with them like never before!

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Should you buy pet health insurance for your cat? Veterinary treatment has made some astonishing advances in the past few years, but this treatment can come with an astonishing price tag. Try $2,000 to $5,000 to treat a broken leg, or $1,500 for a surgical procedure. What would you do if you were faced with a big vet bill?

Nobody wants to consider the possibility of their kitty being injured or becoming ill with a chronic health condition. But every year, one in three pets will need emergency vet care. And two out of three will develop a serious health problem over the course of their lifetimes. Purchasing pet medical insurance now can prevent a heartbreaking choice later.

Before you buy any cat health insurance, do your homework. There are many companies selling many different policies. It can be confusing, so compare the policies carefully so you can make a wise decision.

Ask the following questions:

* Has the company been in business for fifteen or twenty years? This is a competitive business, and companies selling health insurance for pets come and go. You don't want to find out your company is out of business when you try to file a claim.

* Has your vet ever heard of this company or had dealings with it in the past? He or she may be able to suggest a good company or one to avoid.

* Can you go to any licensed vet, or are you limited to a certain network? Is emergency care covered? What about in the middle of the night? Now is the time to get answers, not when you are in the midst of a crisis.

* What exactly is covered? This will determine your how high your premiums are. If all accidents and illnesses are covered, your premiums will be a lot higher than if you have a policy that covers accidents only or accidents and certain conditions.

* What about pre-existing conditions? What are they? If your cat is treated for a condition, will it be considered "pre-existing" when you renew? If so, further treatment for the condition won't be covered.

* Should you choose a high or low deductible? If your deductible is higher, your premiums will be lower. But you'll pay more every time your kitty goes to the vet. So think about how many times a year your feline visits the vet. A higher deductible is fine for a pet with few vet visits, but may not be so great for one who needs more vet care.

* Is there a penalty for changing your plan or deductible? You want to be able to do this in case you have some financial problems and need to change your plan.

* What conditions are excluded? Understand exactly what is and is not covered so you don't wind up with an unpleasant surprise later on. Are there caps on the amount the company will pay each year, or for a certain condition? Is there a lifetime cap per animal?

* Can you renew the policy when your pet gets older? Some companies won't insure older pets. How much will your premiums increase as your pet ages?

* How is your reimbursement calculated? Some companies pay a certain percentage of the amount you paid your vet. Others have a benefit schedule where they decide how much they'll pay for a certain treatment. Then they pay a percentage of this amount, which may be less than what you've already paid. Be sure you and your insurance company are on the same page when it comes to reimbursements.

* Is the pet insurance company licensed in your state?

If you decide to purchase a health insurance policy for your cat, do your homework when you get a quote. Read the policy carefully and understand what is and isn't covered BEFORE you sign it.

Visit Cat Health Insurance-What You Need To Know to learn how to find the best health insurance policy for your kitty.

Darlene L. Norris has been owned by many kitties over the years. Now I've combined my love for cats and my life-long interest in herbs and healing at my new blog, Cool Cat Care Stuff. Information on natural remedies for cats can be hard to find. Stay up-to-date on the latest herbal and homeopathic treatments for your feline friends!

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