SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY

Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in morning first thing, before you eat. This is probably easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?

If you really cannot bear taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.

Check out flavored waters on market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet rest of day. You are more likely to binge on something sweet and in “bread” group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during day, breakfast is perfect time to do it. SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals?

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout day.

Really, it will just take a minimal investment of planning time at grocery store and at home each morning before you head out for day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see handy list of snacks and appetizers listed later.

SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES

Hi my name is Terry L. Pierce and I am owner of PierceNutrition and we are associated with

Usana Health Sciences a company that has been manufacturing and distributing vitamin

supplements since 1992. I have been taking vitamin supplements and exercising for 25 years and

in those 25 years I have taken countless vitamins, minerals protein shakes, carbohydrate drinks,

amino acids all time wondering if these products were really helping me to become a healthier

person. In my endless search for right combination of supplements I feel I have

finally found a formula for selecting right combination of supplements and I now

have peace of mind of knowing that I am taking right combination and highest

quality of vitamin supplements so I felt compelled to write this consumer awareness

guide to inform other people who are concerned with their health as well as their families

health. This guide will help anyone who is interested in starting a supplement program or

if you are currently taking vitamins and unsure about quality and potency of you

supplements. There is information, suggestions and recommendations in this guide that

will help you make an intelligent and informed decision on how to select vitamin

supplements that are right for you. Much of this guide talks about pollution in our

environment although most Americans know about pollution issues we face everyday

I don’t think that very many take it too seriously. The issues you will read in this guide

will help you become aware of just how dangerous hazards of pollution are and this

guide will also tell you what you can do to protect yourself from these hazards The

pollution we face has an adverse affect on our physical and mental health. My company

PierceNutrition and Usana Health Sciences have teamed up to bring you this Consumers

Awareness Guide to Selecting Vitamin Supplements. Please read articles carefully to learn

how you can protect you and your family and please be sure to contact me with any questions you

might have. THIS IS AN EDUCATIONAL SERVICE PROVIDED BY PIERCENUTRITION SECTION THREE: WHAT EXACTLY ARE ANTIOXIDANTS AND HOW CAN THEY HELP ME?

To understand antioxidants and how they can help you, you must first understand way they interact with free radicals and our cells and molecules. So here’s a brief description but I feel it will help you understand why antioxidants are so important to us. The human body is made of many different types of cells and cells are composed of many different types of molecules. Molecules consist of one or more atoms of one or more elements by chemical bonds.

Atoms consist of a nucleus, neutron, protons and electrons. The number of protons (positively charged particles) in atom’s nucleus determines number of electrons (negatively charged particles) surrounding atom. The electrons are involved in chemical reactions and substance that bonds chemicals together to form molecules. Electrons surround or orbit an atom in one or more shells. The inner most shell is full when it contains two electrons. When first shell is full, electrons begin to fill second shell. When second shell has eight electrons , it is full and so on. Please stay with me I’m getting to point. The most important structural feature of an atom for determining its chemical behavior is number of electrons in its outer shell. A substance that has a full outer shell tends not to enter in chemical reaction (an inert substance). Because atoms seek to reach a state of maximum stability, an atom will try to fill it’s outer shell by:

•Gaining or losing electrons to either fill or empty its outer shell •Sharing its electrons by bonding together with other atoms in order to complete its outer shell Atoms often complete their shells by snaring electrons with other atoms. By sharing electrons atoms are bound together and satisfy conditions of maximum stability for molecule.

THIS IS AN EDUCATIONAL SERVICE PROVIDED BY PIERCENUTRITION 1 866 469 0521 WWW.PIERCENUTRITION.USANA.COM

HOW FREE RADICALS ARE FORMED:

Normally, bonds don’t split in a way that leaves a molecule with on odd, unimpaired electron but when weak bonds split, free radicals are formed. Free radicals are very unstable and react quickly with other compounds, trying to capture needed electron to gain stability. Generally, free radicals attack nearest stable molecule, “stealing” its electron. When attacked molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once process is started, it can cascade finally resulting in disruption of a living cell.

Some free radicals arise naturally during metabolism. Sometimes body’s immune system’s cell purposely creates them to neutralize viruses and bacteria. However environmental factors such as pollution, radiation, cigarette smoke and herbicides can also spawn free radicals.

Normally body can handle free radicals, but if antioxidants are unavailable or if free radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age.

HOW ANTIOXIDANTS MAY PREVENT AGAINST FREE RADICAL DAMAGE:

The vitamins C and E are thought to protect body from free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending electron stealing reaction. The antioxidant nutrient themselves don’t become free radicals by donating an electron because they are stable in either form they act as scavengers, helping to prevent cell and tissue damage that could lead to cellular and tissue damage.

*Vitamin E- The most abundant fat-soluble antioxidant in body. One of most efficient chain breaking antioxidants available. Primary defender against oxidation. Primary defender against lipid peroxidation (creation of unstable molecules containing more oxygen than normal)

*Vitamin C- The most abundant water soluble antioxidant in body. Acts primarily in cellular fluid. Of particular note combating free radical formation caused by pollution and cigarette smoke. Also helps return vitamin E to its active form.

Although it is important to supplement your diet with vitamins and minerals it is still very important that you eat your fruits and vegetables so don’t just rely on supplements alone be sure that your diet consist of 5-8 servings of fruits and vegetables per day.