The USDA recommends that you eat about 2 cups of fresh fruit per day. These summer berries are packed with vitamins, minerals and fiber and are delicious in smoothies, mixed with yogurt and sprinkled over cereal:
BLUEBERRIES: Half a cup of these berries will get you about 18% of your daily vitamin K, a vitamin that helps keep bones healhy & strong.
STRAWBERRIES: Just half a cup of strawberries contains 40% of your daily vitamin C needs. Not only does vitamin C boost your immune system, but it helps to maintain strong bones, teeth and cartilage.
RASPBERRIES: These are a rich source of manganese, a mineral that helps guard against anemia and PMS symptoms. A half-cup of raspberries contains roughly 20% of your daily manganese needs.
BLACKBERRIES: A half-cup of blackberries will supply nearly 20% of your daily fiber needs. Dietary fiber helps control weight by making you feel full longer, and may also reduce your risk for heart problems.
Do you feel as if you're in competition with every woman's body you see? How do you stop this negative thinking?
Think of your body as an instrument, not an ornament. Focus on what it does for you: breathe, run and keep blood flowing. If you're truly stuck in comparison mode, repeating a mantra like "I am I; you are you" can help break the habit.
A simple way to keep yourself from going for seconds or more at family meals? Fill your plate in the kitchen and keep the serving platters there-not on the dining table. In one study, researchers videotaped people eating family-style. When asked how many servings they'd consumed, all study subjects thought they'd eaten one or two. But most had polished off three or four servings without realizing it.
The news about walking just keeps getting better. Not only does it help you burn calories-about 100 per mile-and give your heart a workout, but a recent study at the University of Illinois suggests that regular walking might even make you smarter by improving the connectivity of important brain circuits.
The American Heart Association recommends that you aim for at least 30 minutes of brisk walking five days a week. But getting off the couch can be a challenge. One solution? Join a walking group-or start your own. Being involved with a walking group applies a helpful does of peer pressure that inspires you to walk more regularly and go longer distances-resulting in more calories burned.
So, reach out to your friends, neigbors, co-workers, relatives and start