A serving of meat, poultry or fish is 3 ounces -the same size as a deck of cards or the palm of your hand.

Ankle sprains frequently hinder those involved in athletics and performance-related activities. Many view ankle sprains as inevitable, but specific strengthening exercises can help prevent their occurrence. Lateral sprains tend to be the most common form of ankle sprains. Skipping rope, jumping jacks and drills designed to improve footwork will help increase strength in the lateral muscles of the ankle. This strengthening will help prevent ankle sprains or help to lessen the severity of the sprain if one does occur.

At first glance, they might seem diametrically opposed: action-oriented, forward-moving running versus often sedentary, inward-focused yoga. But there are valuable skills you can build through yoga that can make a huge difference in your running performance. Here are a few:
- BREATHING TECHNIQUES. Many runners don't know how to breathe properly. Through yoga, you can learn how to control your breathing, a skill that can help relax you and lower your heart rate when running.
- FOCUS. It's easy to be distracted while running, especially if you're racing competitively. Yoga can help you build your powers of concentration.
- BALANCE. Some experts believe that imbalance problems are at the root of many running injuries. By practicing certain yoga poses, you can improve your overall balance.
- FLEXIBILITY. Increasing your joints. range-of-motion helps prevent running injuries and increases power. And in running, more power means more speed. Yoga stretches promote joint relaxation and can help improve your flexibility.

Americans are notorious for consuming large amounts of food at night . precisely the time when our bodies require fewer calories and nutrients. If you want to lose weight or maintain your weight, you might want to adopt some new nighttime eating habits: - DON'T MAKE DINNER YOUR BIGGEST MEAL OF THE DAY. Consume more of your calories in the morning and afternoon, when your body needs them. - DON'T SNACK AT NIGHT. Or at least choose small, low-calorie snacks like fruit. - GO TO BED A LITTLE HUNGRY. Feeling full is not a pre-requisite for sleep. Go to bed a little hungry, and you'll wake up the next morning ready for a nutritious, energizing breakfast.

It's plain. It's simple. It's dietary fiber. We've all heard the positive health claims related to dietary fiber intake (protection against heart disease and certain cancers). But did you know that fiber could be a boon to your weight-loss efforts? Here's why. Dietary fiber makes you feel full and curbs your appetite. It also helps keep your blood sugar levels steady, an important factor in weight maintenance. Another plus: fiber has no calories. If you want to lose weight and are not getting enough fiber, you could be doing yourself a disservice.