HEALTH BENEFITS OF PINEAPPLE
The common pineapple is packed full of nutrients, minerals and vitamins, and is therefore hugely beneficial to boosting and promoting health. Why is pineapple such a superfruit, so helpful in promoting all round good health? Pineapple contains magnesium, copper, potassium, manganese, and calcium, vitamins A and C, B6 and B1, beta carotene and thiamin, in addition to soluble and insoluble fiber, folate, pantothenic acid and bromelain. All of these are essential to the human body and to staying healthy.

BENEFICIAL PROPERTIES
Given that it is packed with vitamins, minerals and nutrients, pineapple can contribute to overall health and wellbeing. Pineapple contains bromelain, an important enzym which digests protein. Bromelain is a popular dietary supplement and is thought to possibly assist with excessive inflammation and other related issues, and to act as an anti-coagulant and even have anti-cancer properties; as yet there are no conclusive studies as to whether its intake through daily consumption of normal amounts of pineapple will be equally as beneficial as in larger doses, but nonetheless it will contribute to overall good health and may prevent inflammation from conditions such as arthritis. Bromelain is also known to assist with digestion as it breaks down the protein particles in food. As pineapple contains vitamin C it is therefore helpful in providing support to the immune system and in acting as a natural antioxidant. Vitamin C is the primary water-soluble anti-oxidant in the human body. The trace mineral manganese, present in pineapple, is very good at supporting enzymes that assist with energy production and anti oxidant defences and therefore pineapple can help in achieving a natural detox. The combination of boosting energy levels and strengthening the immune system will clearly assist in keeping the body healthy as well as increasing its ability to fight off illness and disease. Overall, then, the benefits of taking a daily helping of pineapple are very clearly considerable, and can help in maintaining and promoting health throughout the body.

As a fruit that contains many beneficial ingredients for health, it is believed that pineapple can help in preventing the disease of macular degeneration, which causes serious deterioration to eyesight. The large amounts of vitamin C and the mineral manganese in pineapple are known to help protect against the damage to human cells caused by free radicals within the body. Vitamin C and manganese are also essential in the production of a number of enzymes that are needed to produce energy. Manganese also helps your body to use important nutrients that include biotin and thiomine, and also helps to synthesise fatty foods. Manganese is also known to assist in keeping bones healthy. The vitamin A and beta-carotene present in pineapple also assist in keeping the eyes healthy. The copper in pineapple will help with red blood cell synthesis, so vital in maintaining good health. Another mineral present in pineapple, potassium, assists in maintaining healthy cells and body fluids. These also assist with the regulation of the heart rate and blood pressure.

How Does Cancer Start and How to Beat Them 
All cancers begin in the body cells. Our bodies are comprised of over one hundred million cells. All cancers start with changes in one or more cells. Normally everybody has the right number of each type of body cell. That is because cells send signals to control the rate by which they divide. In case any of the signals is defective or missing, the cells may start growing and multiplying too fast and end up forming a tumour. Leukaemia, the blood cancer originates from blood cells. Instead of developing solid tumours, the cancer cells accumulate in the blood or the bone marrow.

How to Avoid Cancer

There is no any definite cause or cure of cancer, and hence, you can only shun it by avoiding the things that are related to it. Here are some diets and healthy lifestyles that can help you avoid getting cancer.

Prioritize Marinate Meat

Processed, charred, roasted or fried meats can contain carcinogenic heterocyclic amines. These amines form when meat is roasted at high temperatures. Polycyclic aromatic hydrocarbons can as well get into food when it is charcoal-boiled. If you like the grill, add some rosemary and thyme to your preferred marinade and then soak the meat for around one hour before cooking it. These antioxidant-rich spices reduce HCAs by an overwhelming 87 percent.

Drinking Coffee Regularly

Coffee enthusiasts who drink more than five cups of caffeinated coffee on a daily basis have 40 percent less risk of brain cancer as compared with those who drink less. A five-cup-a-daily coffee habit minimizes risks of the throat and oral cancer almost as much. The caffeine, Decaf has no similar effect, but coffee is quite a potent protector against the cancers than tea, which also offers protection against the brain cancer.

Drink Lots of Water

Drinking a lot of water and other hydrating liquids reduces the risk of contracting bladder cancer by diluting the concentration of carcinogens in urine and assisting flushing them faster through the bladder. You should take at least eight cups of liquid daily.

Eat a lot of Green Vegetables

Eat the darkest varieties of green vegetables. The chlorophyll which constitutes their colour gives them the crucial magnesium which lowers the risk of colon cancer, especially in women. Magnesium affects communication between the cells. Without the right amount of magnesium, cells may divide and replicate when they haphazardly.

Body Exercise

Moderate body exercises such as walking two hours weekly cuts risk of contracting breast cancer by 18 percent. Regular workouts may minimize your risks by assisting you to burn fat, which produces estrogen, which is associated with breast cancer.

Eat Only Clean Foods

It is highly recommended that you buy meat free of antibiotics or even added hormones. These two agents are suspected of triggering endocrine problems which include cancer among other issues. You are also advised that you buy products grown free of pesticides and that you wash conventionally grown products thoroughly to remove any residues. The foods that are known to have most pesticides are celery, peaches, apples, blueberries and strawberries. At least 40 notorious carcinogens are usually found in pesticides and hence you should try to minimize your exposure to them.

Maximize Your Calcium Intake

High intake of milk may also help in protecting you from the deadly colon cancer. Those people who regularly take calcium religiously for at least four years have a 36 percent reduction in the contraction of the precancerous colon polyps. Though this does not mean that milk is the best source of calcium, you can get the equal amount of calcium in about three 8-ounce glasses of fat-less milk together with an 8-ounce serving of the regular yogurt or a 3-ounce ration of low-fat cheese every day.

Avoid Unnecessary Scans

In the modern world, CT scans are a superb diagnostic tool, but they produce pretty much more radiation than their equivalent x-rays and are also prone to be overused. In fact, researchers say that one-third of all CT scans are unnecessary and could be avoided. Their high doses of radiation can cause leukaemia. Therefore, it is advisable that you make sure that CT scans are not repeated just in case you visit multiple doctors. You should also ask if other applicable tests such as an ultrasound or even MRI could be applied instead.

Avoid Obesity

The condition of being overweight accounts for, at least, 20 percent of all cancer deaths in women. It also accounts for around 14 percent of deaths in men. However, you should not consider yourself as overweight if your body mass is between 25 to 29.9.The body mass index of obese people starts from 30 and above. Losing a lot of weight reduces the body’s secretion of female hormones which may protect against getting breast cancer, ovarian cancer, and endometrial cancer. You should also note that even if you are not technically obese, gaining only 10 pounds after the age of 29 increases your risk of contracting breast, cervical and pancreatic as well as other cancers.

Causes of Common Cold 
Cold is an upper respiratory tract infection that many people believe comes when you are exposed to cold weather. This is just a myth as there are other causes that lead to common cold. More than 200 viruses are responsible for the development of common cold.

The common cold is transferred when you inhale particles that have viruses from someone who is infected. This can be through sneezing, coughing, or any loose particles that could be transferred when the person wipes the nose. Touching a contaminated item such as doorknobs could also contribute the spread of common cold.

From observation, colds are common during the winter season. This is attributed to the fact people tend to spend more hours indoors, where air is drier. This makes the nasal passage to dry up, exposing the person to greater risk of getting the virus. Humidity levels during the winter season are also low and cold viruses survive better in low humidity.

Viruses responsible for common cold
Human Rhinoviruses (HRVs)
This group, which consists of over 100 types, is the most common identified cause of common colds. It causes up to 50 percent of colds. The viruses flourish well at temperature in the nose.

It is also revealed that Human Rhinoviruses are not contagious, but could lead to severe health problems. Human Rhinoviruses work by manipulating genes and this manipulation is the cause for overblown response of the immune system. The response leads to troublesome symptoms and conditions.

Coronaviruses
There exists many varieties of the viruses, which affect animals and only five are harmful to humans. This group represents the second leading reason for the eruption of common cold. It causes up to 15 percent of common colds in adults. SARS (severe acute respiratory syndrome) is reported to emanate from a species of coronavirus, which does not cause common cold.

Human Parainfluenza Viruses (HPIVs)
This group does not cause severe effects when one contacts the virus. The infections are mild, but may cause serious lower tract infections in case it involves children and people with weak immune systems. Toddlers with asthma and lung infections are more likely to develop problems such as pneumonia when the virus attacks.

Risk factors

  • Age
    Infants and children who are yet to start school have weak resistance to viruses, so they are more susceptible. Children also spend most of their time out playing with other children, who could be carrying viruses that cause common cold. They are also not keen on cleaning their hands and covering their mouths and noses while sneezing. If common cold interferes with the breathing system in kids, it can prove a big challenge.
  • Immunity
    As one gets older, the body becomes immune to many viruses that are associated with common colds. A mature person will have common cold less than young growing individuals. However, when exposed, you can also fall sick.

Complications
In severe conditions, common colds may lead to acute ear infection. This includes earaches and a discharge from the nose. Also if common cold is not resolved could lead to sinusitis, an inflammation of the sinuses.

There’s no denying exercise is good for your body and helps you stay strong and healthy. If you’re a smoker though, you might not get the full benefits of working out. Working out is the way to keep your heart healthy, your body lean, and your spirits up. Exercise can be the secret to longevity along with a healthy diet.
Endurance and Cardio Abilities 
Smoking really affects all aspects of your day to day routine. It can reduce your endurance. When you smoke the ability to tell how hard an exercise is and how much you can take. When you smoke and exercise, it puts a strain on the heart and it gets less oxygen. This puts some carbon monoxide into your heart and increases the stress on it which can lead to a heart attack. It’s really hard to run and keep it up when you have to double over to cough every few minutes. The carbon monoxide actually attaches itself to the haemoglobin in your red blood cells and moves throughout your whole body. This makes it really hard for oxygen to be released from your blood cells in the body where you need it.
Gaining Muscle and Breathing
If you’re a smoker and you are exercising, you might find it harder to breath. This is because smoking puts tar and carcinogens into your lungs and makes it hard to do anything athletic. Smoking also decreases your lung’s capacity. This doesn’t help when you need to breath. Smoking and the carbon monoxide that it puts into your body can make it where your body doesn’t gain muscle. The repair that your muscles need is slowed down by smoking and your body doesn’t build new muscles so you don’t gain anything form working out. Smoking can also narrow your arteries and this makes it difficult for it to get the blood your heart and other organs as well as your muscles need. A network of blood vessels is very important to a healthy body and nicotine is not good for it.
The Benefits of Quitting
The benefits of quitting smoking are vast. You not only give your lungs and heart a break you can start to heal your body and get back to healthy again. Running and doing any type of cardio becomes a lot easier when you can breathe better. Once you put down the smokes, you’ll find you can push yourself harder, go further, and do more to work on your fitness than ever before. Even if you’ve been a smoker for a long time, it isn’t too late to stop. You can still start to heal your body and get back into a great fitness routine. Work out after you quit smoking and you will see the difference in the way you feel and the length of time you can work out. It truly is a life changing decision and it’s one that’s good for you. Putting down the cigarettes is the best thing you can do for your body
Knowledge is power:
A vegetarian diet can be suitable for anyone, but healthy and vegetarian do not automatically go hand-in-hand. You might think they do, because the assumption is that vegetarians eat serious amounts of pulses and vegetables, but just like anyone else some vegetarians fall into eating habits that aren’t ideal. Some will survive on processed food such as chocolate bars and potato chips, which will be high in sugars and salts but not much else. Others might eat relatively well, but want to learn more so that they can take in the right amount of vitamins and nutrients to keep fit and healthy. Knowledge is power, after all. So, what can they and you do?

What to eat:
Generally speaking, a healthy vegetarian diet should consist of plenty of fruit and vegetables, starchy foods such as potatoes, rice, pasta and bread, dairy products such as milk and cheese, non-dairy forms of protein from beans to eggs, and a smaller amount of foods that are high in fat and sugar. It’s difficult to make every meal offer all of the above, so it’s more important to make your overall diet balanced than every single plate you ever eat from. Perhaps you’re concerned because your everyday lunch is a simple cheese sandwich, which is essentially made up of just carbs and dairy protein, but as long as your breakfast and evening dinners are more varied, that’s fine. You don’t have to eat salad with every meal to eat a good amount of salad in the course of a day.

Shake up mealtimes:
Of course it can be useful to examine what you eat for each meal. While the aforementioned cheese sandwiches are ‘okay’ for lunch, you might find it surprisingly fulfilling to branch out and try new things, which will benefit your body as well as your tastebuds. Why not learn to eat well all of the time? In many Western cultures breakfast is all about toast, cereals or greasy processed food. But look at what the rest of the world is eating, and there is an amazing variety of vegetarian food out there that is good for body and soul. Breakfast can include protein as well as starch. In fact breakfasts can be anything at all. Eggs are the perfect breakfast food because there are so many ways you can cook quickly with them, and they are a great source of protein. If you want to stay traditional – perhaps you’re a big fan of porridge in the mornings – then why not think about what you can add to an already existing meal to pack a bit of a health boost into it? Porridge, for example, goes really well with fruit and/or nuts and seeds, all of which pack plenty of nutrients into every mouthful. And if you still have concerns about how to eat healthy as a vegetarian, you could always consider seeing a dietician, who will be able to offer advice tailored specifically to you.

Water is a driving life source 

Water is critical for the function of vital organs
Your body’s made up of approximately 66% water, making up about 70% of your body weight. Maintaining this balance is essential for life and the healthy functioning of your vital organs, which are:
– Kidneys
– Liver
– Heart
– Lungs
– Intestines
– Skin
– Brain
– Stomach
– Pancreas
Water helps your vital organs by keeping them alive and working. It transports essential nutrients to cells, such as minerals, vitamins and glucose, generating cell renewal and cell life. With the help of water, the kidneys flush away toxins from the body, which are then eliminated through bodily waste. The stomach and intestines need water to process the food you eat, helping the body to derive nutrition so it can thrive and grow. Body temperature’s regulated with the help of water, since excess heat’s dispersed through sweat expelled via the skin. Body heat can also be retained to a certain extent in cold temperatures, thanks to the water content in your body. As you breathe, water’s constantly lost through inhaling and exhaling, driving the heart and lungs, which in turn carries oxygen to the brain, so it’s essential to replace water used up by replenishing your reserves.
Water helps you maintain a healthy body weight
People following diets swear by water as a great way to lose weight. This happens in multiple ways. Water’s a good replacement for calorie-laden drinks such as sugary drinks and alcohol. Food contains water too and eating a diet that’s rich in food with a high water content helps to make you feel fuller for longer. Water-rich foods include most fruits and vegetables, broths, soups, beans and oatmeal. Recipes using these produce meals that appear larger and require more chewing, as well as being absorbed more slowly into the body. This gives the feeling of fullness as well as having a strong psychological effect that you’ve eaten well.
Water gives you more mental and physical energy
One of the first signs of dehydration is fatigue and this slows up your mental and physical performance. Dehydration causes brain tissues to shrink, so your brain has to work much harder to maintain the same level of thought process. Water keeps your brain in tip-top condition, improving alertness and concentration. Your muscles need water to grow and repair and the more you exercise, the more important water is to restore the energy you’ve expended, driving glucose from food back into the working muscles. The harder you work your body, the more water you’ll lose through breathing and sweating, leading to a loss of vital nutrients such as sodium. These need to be replaced and water aids this process, restoring energy expended so your body’s ready to perform again when you need it to. Water also lubricates the joints and helps to maintain healthy bones. Guidelines say you should drink between half to one fluid ounce of water for every pound you weigh. For someone weighing 160 pounds, this means drinking roughly between 2-4 litres of water a day, depending on your activity levels.

 

Eating and Exercise
When it comes to exercising what you eat before, during and after is important. It can have a tremendous impact on your performance as well as recovery. To build up your fitness then you will find that nutrition plays a key role. When you exercise having the necessary energy, your body will get from food will help. This is because glycogen that comes from eating carbohydrates is the source of energy that the body will most often use during exercise. If you eat correctly, there is the potential for you to take your workout to the next level or even power through to reach your exercise goal.

Before Exercise
Eating food before exercising is importing. It means that you have the energy you need, when you need it, to exercise well. Since everyone is unique what you eat before exercising and how will depend on the person and the type of sport the training involves. Ideally, however, the best food to eat before exercising includes foods that are either low in fat, have plenty of carbohydrates (which is turned into glycogen) or are low in fibre. Equally important when exercising is to drink plenty of fluids. When you eat before you exercise, the foods you should avoid are just as important. You should stay clear of fatty and greasy foods as well as soft drinks. This kind of food can potentially lead to stomach upset and cramping. Equally, it is important to avoid food that is high in fibre. As you eat, your body will digest and absorb it to release amongst other things, energy. For this energy to be available while you exercise the time when you eat is important. Doing so means that you can make the most of the energy released and available during your workout. How long your body takes to digest and absorb any food you eat before exercising depends not just on what you eat but also how much you eat. Foods that are higher in fat, protein or fibre will take longer and have been known to cause stomach upsets when exercising. Equally the more you eat, the longer it can take to digest. Knowing what to eat, when you should eat a meal is about 3 to 4 hours before exercising. If you do not want a big meal, a lighter snack 1-3 hours will not cause any serious harm.

After Exercise
After exercising not only is it important to drink something to replace fluids lost through sweating, it is vital to eat something afterwards. This is not a reason however to visit the fast food restaurant. When it comes to eating something after exercising, you should ideally do so within 30 minutes of finishing your workout. The best sorts of food to eat are those which contain carbohydrates. The reason for this is that they help to refill your stores of glycogen that provides the energy you need for training. It can be useful to include protein foods in any post-exercise meal since this can help both build and repair muscle tissue. How much you should eat will vary not just from person to person but also on the amount and level of your exercising as well as when you plan to next exercise. The main point is that after you have finished exercising, you need to make sure that you eat something within 30 minutes and that it contains both plenty of carbohydrates and protein. This will help replace and build up your glycogen stores as well as repair muscle tissue.

 

25. October 2015
How Do Muscles Grow? 
An introduction to Muscle types and how they work

Thinking of heading to the gym this week; like a lot of people your aim may be to become stronger or to bulk up your muscle mass.When working with weights men will become muscularly easily whilst woman wont gain a large amount of muscle.But have you ever thought about how muscles actually grow. In this article we will look into the science of muscle growth. The human body has an intricate system of some 650 muscles which keep your blood pumping, your body fit and your internal organs working as they should. Muscles make up about half of your body weight. The body has three main types of muscles; there are cardiac muscles, which operate your heart. These are involuntary muscles which keep your heart beating at the appropriate speed. Skeletal muscle which covers the rest of the body and have many functions relating to movement such as maintaining posture, generating heat in the body and stabilizing joints. There’s also Smooth muscles which are found in the walls of hollow organs such as the stomach.

so how exactly do muscles grow?

When people think about muscles they are most commonly thinking about skeletal muscles as these are the muscles that we can work at the gym to help us become stronger.Muscle growth takes place after you work out during a process where muscle fibres are fused together to form new muscle protein strands or myofibrils. Your body repairs and replaces damaged muscle fibres, this process takes place after exercise while you rest, rather then when you are actually lifting weights.

Natural muscle growth occurs when the muscles are put under greater stress then they have been under before; this contributes directly to the growth of myofibrils (muscle cells) Thus over time muscle will begin to grow when you progressively lift more and more weight. The best way to build up muscle is to start lifting smaller weights and increase them gradually over time, rather then starting off large to begin with. Adding additional tension to a muscle will spur on it’s growth.Muscle damage will also result in muscle growth, although over doing it at the gym is not a great way to build muscle. When muscles are damaged the body will release inflammatory molecules and immune system cells which will stimulate the muscle growth. When this happens your body will feel sore or ache.

Muscles need rest to grow, so take regular breaks and don’t over do it. If your body’s not provided with enough rest and nutrition then you can actually reverse the muscle growth process. An adequate source of protein is needed to build muscles and essential amino acids are particularly important. Carbohydrates are also needed by the body to help with the process of rebuilding broken muscle tissue.The amount of muscle growth will also be determined by factors such as hormones, gender, age and genetics. As men have more testosterone then woman they have stronger and bigger bodies.

How to Lose Belly Fat 
It’s probably not what most of us want to hear, but the truth is there is no magical formula for losing belly fat. However there are definite steps you can take to trim down your waistline. An obvious point concerns your diet. According to many authoritative sources getting enough fibre can work wonders. Just 10 grams of soluble fibre per day, that’s the equivalent of just two small apples or a cup full of green peas, can make a significant impact. Also as part of your diet, protein is an absolute must when it comes losing fat generally. It seems that animal protein is particularly adept at targeting belly fat according to one study carried out in Denmark. According to some sources protein may reduce cravings by up to 60% as well as boosting your metabolism and will also result in your consuming up to 440 calories less in a day.
The best sources of protein include unprocessed eggs, fish, seafood, poultry, meats and dairy produce, so make sure these foods and others rich in proteins are a part of your daily diet. Another handy tip is to cook food in coconut oil instead of the usual cooking oil. Cutting down on your carb intake is another must in your fight against fat. Some studies have shown that low carb diets, as opposed to low fat diets, target belly fat more exclusively. A low carb diet also targets fat around internal organs including your liver, and when you consider this is the fat that is regarded as particularly life threatening, then cutting carbs is a real life saver. For quickest results cut your carb intake down to 50 grams per day which will put your body into ketosis (meaning your body will burn its own fats for fuel and diminish appetite). Otherwise avoid white breads, pastas and other high carb foods. You’ll find a cutting back on the carbs will work wonders particularly when used in conjunction with a protein rich diet.

Aerobic exercise and a few more dietary tips
One of the enduring myths about exercise is that abdominal exercises will reduce belly fat. The truth is no matter how many crunches and sit ups you do, while you will tighten up your muscles under your belly fat, it won’t necessarily have the desired results when it comes to belly fat. On the other hand, aerobic exercises have time and again been shown to reduce fat most effectively. Brisk walking, running, swimming and so on are all perfect ways to burn away fat. It’s also been shown that such exercise is also effective at keeping the weight from returning once you’ve lost it. Also view work around the garden or house, normally avoided like the plague, as opportunities to burn away fat. Also, as part of your daily diet, keep to drinks without or with next to zero calories like tea, coffee and water. And make sure you don’t skip breakfast. According to one authority, obesity levels are between 35% and 50% lower in people who breakfast regularly.

Lose weight slowly and steadily
After pregnancy, your body takes time to recover. It’s common for women to put on anything from 15-50 lbs during pregnancy but allow yourself 6 weeks after giving birth before embarking on a weight loss programme. If you’re breastfeeding, medical advice recommends that you wait at least 2 months before trying to lose weight. Breastfeeding puts a high calorific demand on your body so you need to take care not to restrict your diet. Although you may be dying to get back into shape, it’s best to do things slowly and gradually.

Exercise
Light to moderate, regular exercise can help you lose weight, but don’t overdo it, or you’ll experience setbacks. A hormone called relaxin is released during pregnancy softening your muscles and ligaments in preparation for birth. This leaves you more vulnerable to injury and these effects can last for months after childbirth. Abdominal muscles that have been weakened during pregnancy and giving birth take time to heal and you may be experiencing exhaustion in the first year after childbirth, so be kind to yourself. Exercises you can do early on include:
• pelvic floor exercises,
• gentle stomach clenching exercises,
• walking (take baby with you in a pram or sling!).
When you’re recovered from pregnancy and childbirth, to burn calories through exercise you’ll need to raise your heart rate for 20-30 minutes about three times a week. The best exercises include:
• power walking,
• pilates,
• yoga,
• swimming,
• cycling,
• keep fit classes.

Diet
It’s not a good idea to go on a restricted diet too soon after pregnancy. A woman needs about 1,200 calories a day to stay reasonably healthy, but most need between 1,500 and 2,200 calories to maintain energy levels. If you’re breastfeeding, you’ll need to eat at least 1,800 calories a day. Rapid weight loss will decrease your milk supply and can release toxins from body fat into your bloodstream and milk. Safe weight loss is about 1-1.5 lbs a week, which equates to about 500 calories a day by either decreasing your food intake or increasing your activity level. New mothers often have a haphazard schedule and eating 3 meals a day isn’t always convenient, so instead, eat 5 to 6 smaller meals a day with healthy snacks in between. A good example of a light meal could be sliced carrot, a sandwich, some fruit and a milky drink. It’s important not to skip meals and to eat breakfast! Dietary research has shown that you can lose weight naturally after pregnancy by consuming low-fat milk and dairy products, eating whole wheat breads and whole grain cereals, low fat and high fibre foods like vegetables, fruits, white meat and fish. Fats contain more calories than carbohydrates and proteins, so reducing fat’s a good way to cut out calories. Some fat intake’s important, so don’t eliminate it entirely. Choose ‘good’ fats (monounsaturated and polyunsaturated fats) over ‘bad’ fats (saturated and trans fats). Drink plenty of water and be careful of calories hidden in sweetened drinks, also coffee and alcohol.