Associates in Nutrition & Sports Specialty

Welcome to the exhilarating realm of VegasWinner vegaswinner.org.uk, where fun meets fortune. This articles dives into the magnificent universe of online casinos, with particular emphasis on VegasWinner, a vibrant online gaming platform. Whether you are a seasoned gambler or a budding enthusiast eager to explore the world of online gaming, VegasWinner offers an unmatched experience highlighted by diverse gaming options, enticing promotions, and a user-friendly interface that captivates players from all walks of life.

Overview of VegasWinner

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Payment Methods

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Conclusion

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Objevte, jak snadno provádět vklady do online casin pomocí PayPalu. Naše tipy a rady vám pomohou efektivně spravovat vaše finance.

Online casina se stávají stále populárnějšími, a to nejen pro možnost hrát oblíbené hry z pohodlí domova, ale také díky různým možnostem vkladu a výběru peněz. Jednou z nejbezpečnějších a nejpohodlnějších metod, jak provádět vklady do online casin, je služba PayPal. casino paypal vklad casino-vklad-paypal.cz/ vám přináší užitečné informace, jak tuto možnost co nejlépe využít.

Co je PayPal a proč ho používat?

PayPal je online platební platforma, která umožňuje uživatelům posílat a přijímat peníze přes internet. Hlavními výhodami používání PayPalu jsou:

• Bezpečnost: PayPal nabízí vysokou úroveň ochrany osobních údajů a platebních informací, což je pro hráče klíčové.
• Pohodlí: Vklady a výběry jsou rychlé a snadné, což znamená, že si můžete užívat hry ihned, jakmile provedete platbu.
• Široká akceptace: Většina online casin podporuje PayPal jako jednu z hlavních platebních metod.

Jak si založit PayPal účet

Založení PayPal účtu je jednoduché a rychlé. Postupujte podle těchto kroků:

1. Přejděte na oficiální web PayPal.
2. Klikněte na tlačítko “Zaregistrovat se”.
3. Vyberte typ účtu (osobní nebo obchodní) a vyplňte potřebné informace.
4. Potvrďte svou e-mailovou adresu a přidejte platební metodu, např. bankovní účet nebo kreditní kartu.

Jakmile máte účet nastavený, můžete začít provádět vklady do online casin.

Jak provést vklad přes PayPal v online casinu

Provést vklad pomocí PayPalu je snadné a rychlé. Zde je návod, jak na to:

1. Navštivte preferované online casino a přihlaste se ke svému účtu.
2. Přejděte na sekci “Finance” nebo “Vklady”.
3. Vyberte PayPal jako metodu vkladu.
4. Zadejte částku, kterou chcete vložit.
5. Budete přesměrováni na přihlašovací stránku PayPalu. Přihlaste se ke svému účtu a potvrďte platbu.
6. Po úspěšném dokončení platby se vrátíte zpět do casina a můžete začít hrát.

Vklady přes PayPal bývají zpracovány okamžitě, což znamená, že vaše prostředky jsou ihned k dispozici pro hraní.

Limity vkladů a poplatky

Při používání PayPalu v online casinech je dobré mít na paměti, že každé casino může mít jiné limity pro vklady. Obvykle se minimální vklad pohybuje od 100 do 500 Kč. Maximální limit se může lišit v závislosti na konkrétním casinu. Kromě toho PayPal sám o sobě většinou neúčtuje žádné poplatky za provádění transakcí, ale některá online casina mohou mít své vlastní poplatky. Proto je dobré si předem zkontrolovat podmínky vybraného casina.

Výběr peněz přes PayPal

Stejně jako vklady, i výběry pomocí PayPalu jsou jednoduché. Většina online casin vám umožní vybrat peníze zpět na spojení PayPal účtu. Obvykle se postupuje následovně:

1. Přejděte na sekci “Výběry” v online casinu.
2. Vyberte PayPal jako způsob výběru.
3. Zadejte částku, kterou chcete vybrat, a potvrďte transakci.

Výběry přes PayPal jsou většinou zpracovány za 1-3 pracovní dny, což je velmi výhodné ve srovnání s jinými metodami. Mějte však na paměti, že kasino může mít určité podmínky ohledně výběrů, včetně minimální částky nebo potřebných ověření totožnosti.

Bezpečnostní tipy pro používání PayPalu v online casinach

Při používání PayPalu v casinech je důležité dodržovat několik bezpečnostních opatření:

• Výběr spolehlivého casina: Zkontrolujte, zda je casino licencováno a má dobré hodnocení od uživatelů.
• Aktivujte dvoufaktorovou autentizaci: Zvyšte úroveň zabezpečení vašeho PayPal účtu aktivací dvoufaktorové autentizace.
• Sledujte své transakce: Pravidelně kontrolujte výpisy transakcí na vašem PayPal účtu a nahlaste jakékoli podezřelé aktivity.

Závěr

PayPal je vynikající volbou pro hráče, kteří chtějí provádět vklady a výběry v online casinach. Je bezpečný, rychlý a pohodlný. Nezapomeňte si vždy ověřit podmínky a limity u vašeho vybraného casina a dodržovat bezpečnostní tipy. S využitím PayPalu si můžete užívat své oblíbené hry bez obav o bezpečnost vašich finančních údajů.

Opdag mulighederne for at spille online casino uden at være registreret i ROFUS. Vi guider dig gennem det danske gaming-landskab.

Når vi taler om casino uden casinoer uden ROFUS uden dansk licens casino uden rofus, er det vigtigt at forstå, hvad ROFUS er, og hvordan det påvirker spillere i Danmark. ROFUS, eller Register Over Frivilligt Udelukkede Spillere, er et system designet til at hjælpe folk med at begrænse deres spillevaner. Men hvad nu hvis du ønsker at spille uden at blive begrænset af ROFUS? Denne artikel vil udforske mulighederne for at spille online casino uden registrering i ROFUS, samt nogle alternativer, spillestrategier og tips til en ansvarlig spilleoplevelse.

Hvad er ROFUS?

ROFUS er et registreringssystem, der blev introduceret for at beskytte spillere mod problematisk spil. Det giver personer mulighed for frivilligt at udelukke sig selv fra at spille på licenserede danske online casinoer. Formålet er at skabe en sikrere spillemiljø for dem, der har brug for at tage en pause fra gambling. Når man er registreret i ROFUS, vil man ikke være i stand til at spille på nogen casinoer, der opererer under den danske spillelovgivning.

Hvordan Spiller Uden at Være Registreret i ROFUS

For dem, der ønsker at spille uden at skulle tage hensyn til ROFUS, er der flere muligheder. Nogle online casinoer opererer uden for den danske licens, hvilket betyder, at de ikke er underlagt ROFUS. Her er et par muligheder:

• Internationale Casinoer: Mange udenlandske casinoer tilbyder spil uden at kræve ROFUS-registrering. Det er vigtigt at vælge casinoer, der har en god reputations- og sikkerhedsniveau.
• Cryptocurrency Casinoer: Casinoer, der accepterer kryptovalutaer, kan tilbyde mere anonymitet og mindre regulering. Dog er det stadig vigtigt at holde sig opdateret om lovgivningen vedrørende gambling i Danmark.
• Spil uden Konto: Nogle casinoer tilbyder spil uden at man logger ind, hvilket gør det muligt at spille uden at skulle bekymre sig om ROFUS.

Fordelene ved at Spille Uden ROFUS

At spille uden for ROFUS-systemet kan have flere fordele for spillere, der har kontrol over deres spillevaner. Her er nogle af de vigtigste fordele:

• Frihed: Spillere kan nyde mere frihed til at udforske forskellige spil og indsatser uden at føle sig begrænset.
• Anonymitet: Nogle spillere ønsker at spille uden at offentliggøre deres identitet eller personlige oplysninger.
• Større udvalg: Udenlandske casinoer kan tilbyde et bredere udvalg af spil og bonusser sammenlignet med danske casinoer.

Mulige Ulemper og Risici

Selvom der er fordele ved at spille uden ROFUS, er der også nogle risici, man bør overveje:

• Mangel på Beskyttelse: Spil uden for ROFUS kan mangle de beskyttelsesforanstaltninger, der findes i regulerede casinoer.
• Potentiale for Uetisk Praksis: Nogle udenlandske casinoer overholder ikke de samme standarder for sikkerhed og retfærdighed som danske casinoer.
• Risiko for Problemspil: Uden det strukturerede system, der tilbydes af ROFUS, risikerer nogle spillere at falde tilbage i problematisk spil.

Ansvarligt Spil

Uanset hvor du vælger at spille, er det vigtigt at udvise ansvarlighed. Her er nogle tips til at forblive ansvarlig:

• Sæt et budget for, hvor meget du er villig til at spille.
• Tag pauser regelmæssigt for at undgå overforbrug.
• Hold dig opdateret med dine spillevaner, og vær ærlig over for dig selv.

Konklusion

At spille online casino uden ROFUS kan være attraktivt for nogle spillere, der ønsker at udforske nye muligheder. Det er dog vigtigt at være opmærksom på de risici, der følger med, og at udvise ansvarlighed i dine spillevaner. Uanset om du vælger at spille på et internationalt casino eller et, der tilbyder spil uden konto, skal du sørge for at vælge et sikkert og pålideligt sted at spille.

Husk, at underholdning skal være sjovt, og det er vigtigt at prioritere din sikkerhed og velvære, før du engagerer dig i gambling. Ved at informere dig selv og tage de rette skridt kan du sikre en positiv og sikker spilleoplevelse.

Find de bedste casinoer uden ROFUS, der tilbyder sjove og sikre spiloplevelser uden registrering. Læs mere om fordelene, spiludvalget og bonusser.

At finde et casino uden ROFUS kan være en udfordring for mange spillere i Danmark. ROFUS, eller Register Over Frivilligt Udelukkede Spillere, er en vigtig del af den danske spillelovgivning, der sikrer, at spillere, der ønsker at udelukke sig selv fra gambling, kan gøre det. Men der findes også casinoer, hvor du ikke behøver at registrere dig i ROFUS. Dette åbner op for en mere fleksibel og uforpligtende spiloplevelse. Hvis du er på udkig efter best casino uden ROFUS online spil uden om rofus, så er du kommet til det rette sted.

Hvorfor Vælge Casinoer Uden ROFUS?

Der er mange grunde til, at spillere vælger casinoer uden ROFUS. Herunder er nogle af fordelene:

• Fleksibilitet: Du kan spille, når og hvor du ønsker, uden at skulle bekymre dig om registrering i et udelukkelsesregister.
• Adgang til Større Spiludvalg: Mange af de bedste casinoer uden ROFUS tilbyder et bredt udvalg af spil, inklusiv slots, bordspil og live casino.
• Bonustilbud: Disse casinoer tilbyder ofte attraktive velkomstbonusser, der kan give dig ekstra værdi for dine indskud.
• Simplificeret Registreringsproces: Du kan ofte oprette en konto uden langvarige registreringsprocedurer.

Hvordan Finder Man Et Godt Casino Uden ROFUS?

At finde et pålideligt casino uden ROFUS kræver lidt research. Her er nogle tips til at finde det bedste spilsite:

1. Læs Anmeldelser: Start med at læse anmeldelser fra andre spillere for at få en idé om casinoets omdømme og spilleoplevelse.
2. Kontroller Licens: Sørg for, at casinoet er licenseret af en anerkendt myndighed. Dette sikrer, at casinoet følger lovgivningen og tilbyder fair spil.
3. Undersøg Spiludvalget: Tjek, hvilke spil der er tilgængelige, og om de leveres af førende spiludviklere.
4. Se På Bonusser: Sammenlign velkomstbonusser og andre kampagner for at maksimere din bankroll.
5. Supportmuligheder: Vælg et casino, der tilbyder god kundesupport til at hjælpe dig med eventuelle spørgsmål eller problemer.

Populære Spil på Casinoer Uden ROFUS

Der er et væld af spændende spil at vælge imellem. Her er nogle af de mest populære spil, du kan finde på casinoer uden ROFUS:

Slotmaskiner

Slotmaskiner er uden tvivl en af de mest populære kategorier på casinoer. De kommer i mange former og størrelser, fra klassiske tre-hjulet slots til moderne video slots med fantastiske grafik og bonusfunktioner. Spil som ‘Starburst’, ‘Gonzo’s Quest’ og ‘Book of Ra’ er blandt de mest spillede.

Bordspil

For dem, der elsker klassiske casinooplevelser, tilbyder bordspil som blackjack, roulette og baccarat en autentisk atmosfære. Mange casinoer uden ROFUS tilbyder også live dealer-spil, hvor du kan spille mod rigtige dealere i realtid.

Live Casino

Live casino-sektionen bringer det virkelige casino ind i dit hjem. Du kan interagere med dealere og andre spillere, hvilket skaber en social og spændende oplevelse.

Bonusser og Kampagner

Mange casinoer uden ROFUS tilbyder generøse bonusser for nye spillere. Dette kan inkludere:

• Velkomstbonus: En procentdel af dit første indskud, nogle gange op til 100% eller mere.
• Gratis Spins: Mulighed for at spille gratis på udvalgte slotmaskiner.
• Loyalitetsprogrammer: Belønninger til tilbagevendende spillere for at samle point og opnå bonusser.

Konklusion

Casinoer uden ROFUS giver spillere en fantastisk mulighed for at nyde online gambling uden de begrænsninger, som ROFUS medfører. Ved at vælge et pålideligt casino kan du få adgang til et bredt udvalg af spil, gode bonusser og en sjov spilleoplevelse. Sørg for at lave din research og vælg et casino, der passer til dine behov. Med de rette oplysninger kan du finde et casino, hvor du kan spille ansvarligt og sjovt.

Expiration, Sell-By, Use-Before, and Use-By Dates on Foods: What Do They Mean?

Often people open up their refrigerators, cupboards, and cabinets only to find foods with questionable integrity. Some people trust their noses. Others look for visible signs of mold or deterioration. Figuring out the difference between the “expiration,” “sell by,” “use before,” and “use by” dates may leave some people scratching their heads.

While it is always better that you are safe rather than sorry, the following guidelines and information should help to take the guesswork out of determining whether or not your food is good to eat.

Expiration date
The expiration date is the last day the food is safe to eat. If you have not consumed it by this date, throw it away. After the expiration date, it may cause someone to become sick if consumed.

Sell by date
This is the date that is printed for the supermarket. If the item has not sold by this date, the store should remove it from the shelf. It still may remain safe for consumption, if eaten after the marked date. Depending on the food, you still can store these items in your home for days to weeks after the sell by date.

Best if used before or by
The best if used before or by date means the food has a guarantee of peak freshness by this date, if it is properly stored. After that date, it will still remain safe to consume for a while, although it will have a lesser quality of taste, flavor, or nutrition.

Managing foods
For an exhaustive list of how to manage foods, visit the following Web sites:

• Cold storage chart: (http://www.pueblo.gsa.gov/cic_text/food/cooking4groups/8.htm)
• Foods purchased refrigerated: (http://www.pueblo.gsa.gov/cic_text/food/cooking4groups/9.htm)

Canned foods
Making sure canned foods are safe is not as easy to determine as more highly perishable foods.

Follow this advice:

• Many times the expiration date has to do with the actual can and not the food inside of it; many foods will outlast the can, but if the can starts to lose its integrity before the food, the expiration date will reflect this
• If the can is dented at a double seam on the top or bottom of the can, throw it away immediately
• If the can has rust on it, throw it away
• If the can has a severe dent on the side that pulls the top or bottom of the can, throw it out
• If the can is swollen, do not consume its contents

Dating requirements
The only foods that are mandated by the US Dept of Agriculture to include dating requirements are infant formula and baby food. Many foods do not have any date or indication of freshness to determine whether they are safe to consume. Some foods use a different system called Julian dates, whereby the month is indicated by a number or a letter and the year is represented with only one number, representing the last number of the year it was produced (for example, 2009 is marked as a 9).

While following these guidelines can alleviate some of the confusion about whether a food is safe or not, the best advice probably is “when in doubt, throw it out!”

References

Office of Citizen Services and Communications, US Government Services Administration. Deciphering good expiration dates. Available at:http://blog.usa.gov/roller/govgab/entry/deciphering_food_expiration_dates. Accessed November 17, 2009.

Wood D. Nothing simple about food dating, expiration dates or ‘use by’ dates: most product dates relate to quality rather than safety. Available at: http://www.consumeraffairs.com/news04/2009/08/expiration_dates.html. Accessed November 17, 2009.

Info provided by RD411

Soon I will have a NEW wellness portal, where you can keep track of your own daily nutrition and exercise.   Keeping track of what you eat and when you exercise really helps if you have a goal, like more energhhhhhhy, weight loss, muscle gain, or whatever, to try it we recommend to check here and get a new bike.

I will look for you there!

Elaine

Here are eight simple tips to help you get on track…

1. EAT BREAKFAST TO HELP BUILD MUSCLE MASS
This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese.

2. EAT EVERY THREE HOURS
Eating the right thing at the right time is crucial for helping you boost your muscle mass. The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You’ll feel full more quickly and your waist will trim, while you’ll also have fewer cravings. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine. So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times.

3. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS
You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include:
• Red meat. Beef, pork, lamb, etc.
• Poultry. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardines, mackerel, etc.
• Eggs. Don’t believe the cholesterol myths. Eat the yolk.
• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
• Whey. Not necessary but great for easy post workout shakes.
• Try vegan options too, such as lentils, tofu, seeds and nuts.

4. EAT FRUIT AND VEGETABLES WITH EACH MEAL
Most of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.

5. EAT CARBS ONLY AFTER YOUR WORKOUT
While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.
• Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.
• Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.

6. EAT HEALTHY FATS
Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.

7. DRINK WATER TO HELP YOU BUILD MUSCLE MASS
Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

8. EAT WHOLE FOODS 90% OF THE TIME
To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods and reading about the
expidure reviews.

Your kitchen is the center of your nutritional hub. It’s where you make your decisions on how (and how often) to fuel your own body, and the bodies of others you may be responsible for feeding. For some of you, it’s also the place where meals are served and consumed: at a bar or island, for example, or a casual kitchen table.

You’ve already taken control of what goes in your refrigerator; now summer’s your chance to take control of the mood your kitchen sets. Believe it or not, the color of your kitchen walls can have an impact on your diet. Perhaps it’s time to evaluate how you want your kitchen to make you feel, and seize the day.

First of all, there’s a reason that McDonald’s, Burger King and every fast food restaurant known to man incorporates red and yellow in their logos and décor. Want to guess why?

Let’s start with yellow. This cheery hue is good for optimism and hope. But it also stimulates the appetite, pure and simple. You just thought you wanted a salad … now you want a Big Mac with fries.

Yellow is happy, but to overweight people, it can also be a tad dangerous when applied to kitchen walls. Better to let a good workout stimulate the appetite than the mere presence of a color. Unless, of course, you are underweight.

Need to beef up? Head for the yellow section of the paint store and slather it on. Think butter, egg yolks, lemons … mmm, I’m getting hungry already. But yellow helps the memory, so it could be useful if mom’s not available for a recipe consult.

Orange stimulates learning. If you’re a new cook, or aspiring chef or nutritionist, opt for orange.

As for red, it is a complex color, perhaps the most of all. Red engages us and brings out our emotions. Here’s the amazing thing about this color: to calm people, it is exciting, in a good way, a little thrilling. But for folks who are more anxious in nature, red is disturbing. The last thing you want is to be disturbed eight to 12 times a day, so be honest with yourself about your nature, and that of others with whom you may live.

Red walls trigger the release of adrenaline (which can be good for cooking, I suppose). And like yellow, it also stimulates the appetite, while simultaneously stimulating the sense of smell. Red walls can also increase your blood pressure and breathing rate.

Blue is opposite of yellow, on the color wheel, and in terms of appetite. It decreases blood pressure, the breathing rate, and the desire to eat, as do indigo and violet. So if you’re determined to drop 20, 30, even 40 pounds … coat your walls in hues of blueberries, grapes or plums. This will also remind you to eat antioxidants, which is a good thing. You win on two counts!

Pink is also proven as a winning weight-control color, at none other than prestigious Johns Hopkins Medical University in Baltimore.

Violet is known for its ability to create balance. So as you’re planning your menus or dishing out portions of lean protein, fresh veggies and multigrain bread, look to your walls for inspiration. (Violet is also good for migraine sufferers).

This brings us to green, the color of all things fresh and good for our bodies. Green is relaxing, and also creates a sense of balance. It relaxes the body, and helps those who suffer from nervousness, anxiety or depression. Green may also aid in raising blood histamine levels, reducing sensitivity to food allergies. Antigens may also be stimulated by green, for overall better immune system healing.

Placing your sunlit fresh herbs near a green wall brings the outdoors in. That might also make you think about starting a garden, going for a walk or run, or cycling around the neighborhood.

Brown enhances a feeling of security, reduces fatigue and is relaxing. Black is a power color. If you have six-packs and you know it, raise your hand. Gray is the most neutral of all colors for the kitchen: not much happening there. Brighter hues inspire creativity and energy, while darker colors are peaceful and lower stress. Beige and off-white are “learning” colors.

Make good choices, on your walls, as well as your plate. What color should your kitchen be?

Notes for my interview on Trey Radel’s Daybreak Show on Fox 92.5 this morning

Q: What are some ways to get kids actually eating healthier?

Take kids to a local fish market, talking about fish being heart-healthy for mom and dad, teach them what is caught locally; have them pick out fresh local fish for the family to eat

Teach kids about grilling and get them to choose veggies to grill; make shish-kabobs together.

Teach kids to cook a few healthy things, over the course of the summer.
Make one night a week “Kids Cook” night.

Talk about the best choices on restaurant and fast-food menus

Expose kids to the 12 power foods, and asking them to find tasty-sounding recipes that include them: almonds, apples, blueberries, brazil nuts, broccoli, green tea, olive oil, red beans, salmon, spinach, sweet potatoes, wholegrain wheat, yogurt.

Last week I wrote about omega-3 fatty acids, and how they play a critical role in brain function, growth and development, and may reduce the risk of heart disease. They’re found in seafood and shellfish, and no doubt, some of my better-informed readers are weighing the risk of contaminants like mercury against the benefits of omega 3s.

You’ve possibly read about the dangers of mercury, which can occur in some types of fish. So let’s go over the facts. The most important one is this: the FDA says women who are pregnant, want to become so, or are nursing should avoid the fish most likely to have mercury contamination. This rule applies to young children, too.

Mercury levels are generally higher in older, larger, more predatory fish and marine mammals. That’s why I recommend (for people outside the aforementioned groups) consuming no more than one fishmeal per week from predatory fish like shark, tuna and swordfish. The FDA agrees, recommending no more than 7 ounces of fish from the high-mercury-potential list per week.

Do add other seafood meals to your menu, but I recommend no more than two per week from non-predatory fish (sardines, salmon, shrimp, etc.). Oily seafood such as fatty sardines, trout, herring and salmon are rich in omega-3 fatty acids. They are thought to reduce the risk of death from stroke, heart attack, and other cardiovascular disease. The American Heart Association also recommends four to six ounces, twice a week, of these types of fish.

Eating a variety of fish also cuts down on any negative effects caused by environmental pollutants. To decrease potential exposure from these types of contaminants, simply remove the skin and surface fat from a fish before cooking. If you know where your fish comes from, specifically, you can also check with local and state authorities in regard to potential contamination of local watersheds.

Here’s the good news: postmenopausal women and men middle-aged or older can relax about mercury consumption. For them, the benefits of eating fish far outweigh any potential risk. The main negative effect from mercury in fish is high blood pressure.

So, as with so many other things in life, moderation is the way to go. Unless you’re in the category of pregnant/nursing/trying or that of young children, a little fish can go a long way toward your heart health and brain function. And it tastes great! Coastal residents are particularly lucky to have easy access to the freshest of fish from local fish markets, retailers and restaurants. Find one or two sources you can rely upon, and support them.

Be aware of watershed issues if eating locally caught fish, and otherwise, simply enjoy this heart-healthy choice. Seafood is lean and low in saturated fats. It’s a great entrée in the evening, too, when that too-full feeling is particularly troubling. A good piece of fish is hard-pressed to make a diner feel he or she has over-indulged, unless it’s stuffed with something and doused in a rich sauce. Fish is also great on top of a salad, whether grilled or blackened.

As summer temps heat up, the added bonus of fish is that it can be cooked outside on the grill. Save on your air conditioning while doing something good for the bodies you feed. It’s a win-win.

Elaine Hastings is a registered dietitian and owner of Associates in Nutrition. Hastings can be contacted at info@ElaineHastings.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: AssociatesinNutrition.com/wordpress.

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Heart disease is the number one killer of Americans. In February, the American Heart Association recognizes American Heart Month as it focuses on raising awareness about the prevention of cardiovascular disease, including good nutrition. Adopting healthy eating habits is one way to reduce your risk of developing heart disease and stroke.

As you make daily food choices, base your eating pattern on these recommendations from the American Heart Association:

– Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.

– Select fat-free, one percent fat or low-fat dairy products.

– Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.

– Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.

– Cut back on beverages and foods with added sugars.

– Choose and prepare foods with little or no salt. Aim to eat less than 2,300 mg of sodium per day. Anyone with hypertension, all middle-aged and older adults should consume no more than 1,500 mg of sodium per day.

– If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and two drinks per day if you’re a man.

– Keep an eye on your portion sizes.

As part of a healthy diet, an adult consuming 2,000 calories daily should aim for:

– Fruits and vegetables: At least 41/2 cups a day

– Fish (preferably oily fish): At least two 31/2-ounce servings a week

– Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day

– Sodium: Less than 1,500 mg a day

– Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Other nutrition measures:

– Nuts, legumes and seeds: At least four servings a week

– Processed meats: No more than two servings a week

– Saturated fat: Less than 7 percent of total energy intake

Be sure to eat a wide variety of nutritious foods daily. As always, small changes in lifestyle can make a big difference in improving your overall health.