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Eat more fruit

Fruit such as apples or pears can make a great snack whenever you feel like a snack no matter what time of the day it is. Vitamin C is reduced when under stress, so it is important to increase intake.


A healthy snack such as fruit or a low fat fruit yogurt or a smoothie not only helps to keep the hunger pangs at bay but is also your 1 of 5 fruit and vegetable that you will be eating.


There are lots of different healthier choices which you can really enjoy.


Prepare a small plastic dish with chopped apples, pears, melon and berries. You can eat them at different times of the day and you will save money by not buying the pre-packaged goods from the supermarket.


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Eat well and this can help your immune system

Having a well balanced diet not only helps you to keep healthy but it also can help your immune system to be healthy. It is important to aim for 5 fruit and vegetables each day. When under stress certain vitamins and minerals are reduced.


Vitamin B –  a good source is from breakfast cereals and cashew nuts.


Vitamin C is a potent immune-stimulating nutrient. Increases production of infection fighting white blood cells and antibodies and a good source is kiwi fruit, orange, mangoes.


Eat plenty of fresh fruit and vegetables especially dark green which are a good source of iron, fibre, fish, semi-skimmed milk, baked potatoes, wholefood grains and pulses and water.


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Do you bake your own bread?


Making your own bread is not only relaxing but you know exactly what's going into it. Andrew Whitley, author of Bread Matters, is like many other bakers, he is concerned about the nutritional value of some bread made for supermarkets.


He says that some of it is made with flour so processed that almost all the fibre has been removed; furthermore, the bread is low in nutrients such as vitamin E (vital for heart health), calcium (for bones) and B vitamins (energy and immune system). The irony is that bread must contain calcium and B vitamins by law, so the manufacturers then have to add the nutrients back to the flour before it's made into loaves. But why add something back in that should have been kept there in the first place?


Processed white bread is a particular problem as it often contains all sorts of enzymes

(proteins that speed up the bread making process), additives and preservatives that make the bread last several days before it starts going stale. Why do we need to clutter a perfectly good foodstuff with all this rubbish?


Also, the baking methods many of these large bakeries use means the bread is cooked so quickly the resulting loaf is more doughy and dense - it's hardly surprising, then, that some people find some brand-name breads make them feel bloated and sleepy after eating. This can be avoided by buying bread made by a local baker, as smaller bakeries use slower methods that aggravate the stomach less.


But, of course, there is a problem with making such sweeping generalisations. For the wholemeal sandwich you wolf down at your desk during the week could also leave you feeling bloated, while the crusty white you have at the weekend doesn't. This is because your stress levels, rather than the bread, are causing the problem - when you're relaxed, your gut digests food better, regardless of the type of bread you eat.


Whitley is right to say that there should be better bread-making methods and stricter legislation which dictates what can and cannot be added to our bread. It is then when larger manufacturers have the incentive to investigate better and to have more healthy production methods.


In the meantime, it's worth making your own bread, especially nowadays when we're all watching our purses.


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Do you drink enough fluids?

            and important for your body requirements


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Do you exercise regularly?