Did you know that Calcium is a natural sedative? If you have trouble sleeping, drink a glass of milk or fortified soy milk and take calcium supplements before bed.

Did you know that whole grains such as pasta, rice, bread and cereal, as well as, milk, dairy and fortified soy foods are high in minerals and can have a calming effect. Remember to include these foods as part of your evening meal or snack.

If you feel a headache starting, drink a glass or two of water or/and eat some fruit. Headaches can be a sign that your body is dehydrated.

Don't leave good quality fats out of your daily nutrition program. Eat cold pressed Extra Virgin Olive Oil and Flax Oil daily to give the body Omega 3 and Omega 6 essential fatty acids which, help build strong immunity and have been known to play a role in the prevention of heart disease, and cancer. Remember to include some nuts and seeds, or nut butter in your nutrition program, if no allergies exist, as they offer important monounsaturated, good fats, that are also essential for good health.

Did you know that if a food is labelled 'essential', this means you have to eat it daily because the body does not manufacture it. For example, Vitamin C, which is found in all fruits and vegetables is essential to your daily nutritional intake. The body does not manufacture it so eat your fruits and vegetables daily for good health.

Keep your body well hydrated! Drink at least 8 to 10 glasses of fluids such as pure water, fruit and fruit teas, and vegetable juices. The body is made up of mostly water, so keeping it well hydrated is essential to good health.

Caffeine is a known diuretic so remember to drink an extra glass of water or juice for every additional cup or can of caffeinated beverage you drink.

For energy, try some good quality un-pasteurized honey or some maple syrup. These are natural and often forgotten sweeteners.

For added nutrition, eat brown rice or quinoa with your vegetables and protein at a meal. These are whole grains that offer calcium, protein, iron and many more minerals, and fiber. These are also good to add to your meals especially if you are actively training for a specific sports event.

Did you know that sweet potatoes are a good alternative to regular potatoes. Sweet potatoes are often forgotten and yet they have a sweet flavor, bright orange color and contain minerals and fiber. Remember to vary your foods because what you may not get from one food, you just may get from another.

When preparing your meals, bake, steam, stew or lightly saute your food. Avoid deep-frying your food as your digestion has to work harder to digest the food and the added, unwanted fats are retained. Better to give your body the good quality, pure fats it requires.

When looking for easy ways to prepare meals, don't forget one-pot meals such as stews. Lightly saute onions, celery and garlic in a large pot, then add some protein, choosing from tofu, fish, chicken, or beef. Finally add some chopped vegetables such as broccoli, green beans and carrots, or any other three you choose. Cook on medium to low heat for a few minutes until the protein is cooked through. Serve with some pasta or rice. And there you have a complete meal, in only a few minutes. ENJOY!