• Overindulging in sugar only sets you up for increased sugar cravings and binges.
• Caffeine intensifies irritability and mood swings, which could weaken your will power and drive you to binge.
• Eat plenty of fresh fruits and vegetables, whole-grain cereals and breads, beans, peas, lentils, nuts and seeds, and broiled chicken, turkey, and fish.
• Eat high-protein snacks between meals. Raw almonds are a great high-protein snack.
• Avoid salt, red meats, processed foods, and junk foods/ fast foods. At the very least, omit these foods from the diet for at least one week before the expected onset of symptoms.
• Eliminating sodium (principally salt and foods that contain it) is especially important for preventing bloating and water retention.
• 1,000 mg of evening primrose oil, 400 mg of magnesium and 100 mg of B6, taken twice a day, beginning about 10 days before your period can help decrease symptoms of PMS.

• 1,000 mg Vitamin C per day
• 15 mg Zinc per day
• Take a good quality multi-vitamin
• Drink lots of pure water
• Wash your hands often
• Eat well - proper nutrition goes a long way in boosting immunity
• Get plenty of rest
• Exercise regularly to keep your immune system in top shape
• Make sure to do something fun to nurture yourself every day

If you sit in front of a computer most of the day, you not only face the mental stresses of your day, but you can also build up extreme tension in your back, neck and shoulder muscles. It's important to take a few minutes every couple of hours to stretch - you'll feel more productive and alert, and the stress will melt away. It's important to listen to your body as you stretch. Don't over-exert yourself and keep at it, because the more you stretch, the easier it gets, and the more flexible you'll become. (Always consult your doctor before beginning any exercise program.)

Nourishing your body from the inside out begins with eating healthy, drinking plenty of pure water, exercising and making sure your body is receiving the correct amounts of nutrients, vitamins and minerals it needs.

If you have weak finger nails, you may not be getting enough calcium from your diet. If your skin is dull or dry, you may not be providing your body with enough essential fatty acids or pure water.

The number of vitamins, minerals and herbal supplements on the market today gives us no excuse to not properly take care of our body's needs. If you want your inner beauty to shine, you need to start by taking care of you body from the inside out.

• The phosphates that are responsible for the carbonation in soft drinks actually pull calcium out of the bones, increasing the risk of osteoporosis.
• Most soft drinks have artificial food colorings and artificial flavors. Not only are these unnatural, but studies are now pointing to a possible correlation between artificial food colorings and Attention Deficit Disorder (ADD) in children.
• Sugar, sugar and more sugar. The average 12 ounce can contains a whopping 7 teaspoons of sugar! Multiply that by how much some people actually drink in a day…
• Caffeine is an addictive stimulant in many sodas. Hyperactivity, difficulty concentrating and sleeplessness may be related to caffeine intake.
• Obesity rates have risen in tandem with soda consumption.
• Tooth decay is correlated with soft drink intake. When drinking soda, the teeth are bathed in sugar water, which promotes cavities.
• Artificial sweeteners used in diet sodas should be regarded with caution. Several studies correlate artificial sweeteners with increased incidence of various cancers and Alzheimer’s disease.
• Speaking of Alzheimer’s disease, aluminum from soda cans may be able to leech into the soft drinks. Aluminum toxicity is now being linked to Alzheimer’s disease.
• The carbonation in soda neutralizes stomach acids, impairing the breakdown and absorption of essential nutrients. Avoid drinking soda with meals.

Some people have a fear of needles and imagine that acupuncture is painful. However, unlike traditional Western medicine's needles that are thick and hollow, acupuncture needles are smooth and solid, not much thicker than a single strand of hair. Some people may feel a slight sensation upon the insertion of the needle into precise acupuncture points, but this is brief and vanishes almost immediately. These sterile needles are only used once and then thrown away.

Eating healthy and taking vitamins and supplements can also help alleviate stress. Start today by taking time out of your busy schedule to focus on your health. Whether you go for a walk, relax in the tub or drink a cup of chamomile tea, take the time to do what it takes to alleviate stress and improve your overall health and sense of well being. Rescue Remedy is a Bach Flower Essence that works to calm and alleviate tension almost immediately. Place 4 drops under the tongue or put 4 drops in water and sip throughout the day in times of acute stress. Most of all, be gentle with yourself.

• A fresh salad with chicken, topped with oil & vinegar and an iced tea with lemon.
• Broiled or grilled chicken sandwiches with mustard instead of mayonnaise are another option.
• Add a side of baked potato with salsa for a hearty meal low in saturated fat.
• Burritos with rice, black beans and fresh veggies make for a filling meal.
• Turkey breast sandwiches on wheat bread with lots of veggies, mustard or oil & vinegar are quick and easy to find.
• Many fast-food Chinese and Japanese restaurants now offer brown rice instead of white. Brown rice is much more nutritious and takes longer to digest so you feel full longer. Top with lots of veggies and chicken for some protein to keep you going.

• Take a warm, not hot, bath ½ hour before bedtime. Add a few drops of Lavender or Chamomile essential oils.
• Daily exercise will enhance your ability to fall asleep - just make sure to be finished at least 2 hours before bed.
• Keep your bedroom dark. Streetlights or a neighbor’s porch lights could be keeping you awake. Hang an extra sheet over your windows if you have to, or better yet, get heavy curtains for the bedroom windows.
• Avoid eating a large meal close to bedtime. Eat 3 hours or more before bed for restful sleep.
• Make sure you keep the bedroom for sleep only. Don’t bring work to bed or watch TV. The stress and stimulation could keep your mind turning into the wee hours.
• If you do have thoughts racing through your mind, keep paper and pen on the nightstand. Before bed, write down all the things you’re worrying about. Tell yourself it’s ok to let them go for now. This way you won’t have to worry about forgetting all the important things you have to do overnight and you can clear your mind for the all-important task of getting a restful night’s sleep.

• The white crystalline substance we know of as sugar is an unnatural substance produced by industrial processes (mostly from sugar cane or sugar beets) by refining it down to pure sucrose after stripping away all the vitamins, minerals, proteins, enzymes and other beneficial nutrients.
• Eating sugar depresses the immune system. Consuming 3 oz. (100g) of sugar, or about two cans of soda, in one sitting significantly reduces the ability of white blood cells to attack and destroy bacteria. In the United States, the average citizen consumes over one-half pound of sugar a day, which suggests that everyone could have healthier immune systems, and healthier lives, if they cut back.
• If you examine the foods in any supermarket more closely and start reading labels, you will find just about everything contains sugar. Most of the foods are loaded with it - from cereals, to soups, to ketchup, to hotdogs. Some cereals are as much as 50% sugar.
• Consumption of sugar is correlated with increased dental cavities. Drinking soft drinks is a particular problem since the teeth are bathed in the sugary liquid.
• Obesity is rampant in our society with excess calories from sugar being a big part of the problem.