How to Can Food

Before refrigeration was common, people evened out the ebbs and floods of harvests by preserving excess for later use. One of the ways that food was preserved was through canning. While most food can only be canned safely under high temperature and high pressure conditions that will require a pressure canner, acidic foods (pH less than 4.6) can be preserved in jars by using a boiling water bath.

The basic principle of canning is to kill all the microorganisms that spoil food, then to seal the jar tight to keep them out. That's why canning places such emphasis on sterilization, cleanliness and hygiene.

EditPart 1 of 6: Choosing what Food to Can

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   Choose what food you will can. It’s best to can food that you like. There's no point in canning gallons of something you don't like or your family won't eat, unless you plan on giving your canned goods as gifts or selling them.

   • If you grow your own fruits and vegetables, choose a food you have a lot of. If your peach tree has been particularly fruitful this year, can your peaches rather than the two strawberries your plant produced this season. Canning is a great way to preserve those extra tomatoes or apples at their peak.
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   Start with something fairly simple if you've never canned before. Some foods require more handling, time, and processing than others.

   • If you're just beginning to can, start with one batch of tomatoes or jam, not 40 pounds of apples. You can always do more as you grow comfortable with the process and decide you like it. Remember that while cherries can be canned, you'll have to take out every pit first.
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   Choose food in good condition. Fruits and vegetables should be firm and ripe, free of bad spots and mold. Foods need not be beautiful to can them. If you are growing or buying tomatoes, you may find yourself with "process tomatoes" (tomatoes with more bulges and seams than might sell well in the supermarket) or pickling cucumbers.

EditPart 2 of 6: Preparing the Food for Canning

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   Consult a recipe and a current canning guide (see tips and sources) for the specific times and techniques for the foods you choose to can. Different foods require different processing. It's perfectly alright to use a favorite old family recipe, but compare it to a similar recipe in a modern guide and adjust the processing time and technique accordingly. The basics for safety may have changed since an old recipe was written.

   • Consult the latest USDA guidelines or Ball or Kerr books for process times according to jar contents and size, especially if you use an old recipe. Processing times have changed over the years because we have learned more about food safety and, in some cases, because foods are being bred differently. Tomatoes, for example, may be considerably less acidic than they used to be.
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   Wash your hands thoroughly and keep them clean throughout the process. You want to reduce the amount of bacteria that could contaminate your canned food as much as possible. Wash them again before resuming work if you sneeze, visit the bathroom, or handle non-food items during the process.
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   Prepare the food according to the recipe. Most food will need to be cut up so that it can fit more easily into the jars.

   • Peel and cut up fruits or vegetables. Note that you can "slip" certain fruits. Peel peaches, nectarines, and tomatoes by dipping them briefly in boiling water until the skins split open. Then, use a strainer to remove them and place them in cool water. When they are cool enough to handle, slip the skins right off them.
   • Remove pits, stems, cores, and any other part you don't eat. Note that freestone peaches are those that readily relinquish their pits, whereas cling peaches tend to cling. Choose your fruit accordingly.
   • Cook jam.
   • Cook and/or soak pickles.
   • Prepare relish, applesauce, apple butter, and other foods according to their recipes.
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   Make the canning liquid if your recipe calls for it. Most fruits and vegetables are canned either in syrup (a mixture of water or juice and sugar) or brine (a mixture of water and salt). See your specific recipe to see which is called for.

   • Basic canning syrup: For light syrup boil 6 cups of water and 2 cups of sugar. This will yield 7 cups of syrup. For medium syrup boil 6 cups of water and 3 cups of sugar. This will yield 6 ½ cups of syrup. For heavy syrup boil 6 cups of water and 4 cups of sugar. This will yield 7 cups of syrup.^[1]
     • Sugar can be replaced by Splenda or Stevia for a low-calorie option. Do not use Nutrasweet.
   • Basic pickling mixture: Place 5 cups (1.2l) vinegar, 1 cups (240ml) water, 4 tsp. (20g) pickling salt, 2 tbsp. (28g) sugar and 2 cloves of garlic (optional but adds to the flavor) in a pot. Bring the pot to a boil. Once at a boil, reduce it to a simmer for 10 minutes. Remove the garlic cloves after the mixture has simmered for 10 minutes.

EditPart 3 of 6: Sterilizing the Jars

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   Sterilize mason jars by boiling them in water for 10 minutes. It is important to sterilize the jars because if there is any bacteria in the jars when you put the food in and seal them, your canned food can go bad. If you are at high altitude, add an additional minute for each 1,000 feet (304.8 m) above sea level. Then, place them upside-down on a clean towel and drape another towel over them until you are ready to use them.

   • You can also sterilize your jars by placing them in the dishwasher. Run the dishwasher for a whole cycle.
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   Boil about an inch (2.5cm) of water in the bottom of a medium saucepan. Remove the pan from the heat. Place the jar seals into the water. Push them down so that they sink, and try not to stack them on each other, so that they heat evenly. Allow them to soften for a minute or two. You can start this step while you fill jars and wipe rims, if you time it right.

EditPart 4 of 6: Canning your Chosen Food

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   Fill the jars. This step is also called packing the jars. Foods are said to be "hot-packed" or "cold-packed" depending on whether they are cooked and packed into jars hot or simply cut up and packed into jars cold. This difference may affect your cooking time for the same food, so be sure to read the recipe carefully.

   • A canning funnel will make the job easier, especially for small pieces and liquid or semi-liquid foods.
   • For items in individual pieces, such as string beans, arrange them in the jar. Do this as neatly as you wish. If you'll be showing the jars in a fair, you may wish to pack very neatly. On the other hand, if you'll just dump them in soup someday, it may not be worth the bother to line them all up perfectly.
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   Leave a little bit of space at the top, called "head space". The head space is necessary The head space varies between about an eighth of an inch (3mm) and an inch (25mm) depending on the food, so check instructions specific to whatever you are canning.
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   Add preservatives according to the recipe. Preservatives used in home canning include sugar, salt, and acids such as lemon juice and ascorbic acid (better known as Vitamin C) sold in powder form with other canning supplies. Add the preservative before adding the liquid, so that pouring the liquid over it mixes it in.
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   Pour the syrup or preserving liquid into the jar. Leave a ½-inch of space at the top of the jar.
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   Remove air bubbles. When you pour liquid over loose pieces, you'll leave air bubbles. Remove them by running a long, plastic knife (also available with canning supplies) down along the sides and jiggling or gently pressing the food.
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   Wipe the rims and threads of the jars with a clean, damp cloth to remove any residue or drips. Make especially sure to clean the top surface where the seal will sit.
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   Place a softened seal on each jar. A magnetic lid wand will help you get them safely out of the boiling water. To release the seal, set it on a jar and tilt the wand.

   • If you don't have a lid wand, you can use a small pair of tongs. Just don't touch the lids with your hands.
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   Screw a clean ring down over the seal and tighten it with snug hand pressure. Don't tighten so much that you press all the seal material off of the rim.

EditPart 5 of 6: Using a Canner

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   Use a water bath canner if your canning recipe calls for it. Water bath canning works for many cooked foods (relish, pickles, jam) and acid fruits (applesauce, peaches, pears, apricots). Check a current recipe to be sure water bath canning is adequate for your food.

   • Lower the jars onto a rack in a water-bath canner or large stock pot. Add enough water to cover them by 1-2 inches (2.5-5cm). Remember to add hot water if the jars are hot-packed and cold water if the jars are cold-packed. Avoid subjecting jars to sudden, drastic changes in temperatures. You can measure it to the first knuckle, as shown. Don't stack jars in a water-bath canner.
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   If you use a large stock pot, place a rack or other spacer (such as a small towel) on the bottom of the pot so that the jars do not rest directly on the bottom of the pot.

   • Cover the canner and bring the water to a gentle boil. Boil for the specified time, adding to the processing time if you're more than 3,000 feet (914.4 m) above sea level.
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   Use a pressure canner if your recipe calls for it. Pressure canning is necessary for meats and most vegetables because they do not have enough acid in them. Pressure canning can also reduce the processing time for foods like peaches and tomatoes, compared to water bath canning. To prevent certain harmful bacteria from forming, it is necessary to process low-acid foods at a higher pressure. Pressure canners raise the temperature by building up pressure inside. Typically, it is necessary to raise the temperature to 240F (116C) to kill these bacteria.

   • Arrange the jars in the pressure canner. For smaller jars, you may be able to stack them, as long as you offset them. That is, instead of putting a jar bottom directly on a jar lid so it nests, straddle a jar bottom across the rims of other jars.
   • Check your gasket before you begin pressure canning each year. They tend to dry out when they sit on a shelf. It must be able to form a seal. You may be able to revive a somewhat dry gasket by soaking it in just-boiled water. If your gasket is too old or cracked, replace it. You'll need to replace your gasket every year or two.
   • Place the lid on the pressure canner and twist it firmly closed. Often the handle position will indicate what is closed. Remove the rocker from the lid of the canner.
   • Bring the pressure canner to a boil. Watch the steam coming out of the opening where the rocker will go. There is usually also an indicator pin in the center. This pin will pop up as steam builds inside the canner.
   • Allow the steam to vent for a period of time. When it is rushing out of the vent in a strong, even stream, it is called a "full head of steam". Let the canner vent with a full head of steam for seven minutes or as specified in your recipe or canner's instructions.
   • Place the rocker on the vent and start timing the specified process time. The needle on the pressure gauge will begin to rise.
   • Adjust the temperature on the stove so that the pressure in the canner is what is specified in your recipe, adjusted for altitude. This pressure is typically 10psi (gauge pressure) at sea level. You'll generally have to make multiple small adjustments to get the pressure right. It will take a few moments to see the effects of each adjustment, since a large pot full of water and jars needs to change before your needle shows the change.
   • Attend pressure canners for the entire cooking duration, adjusting the temperature as necessary. Drafts and other variations will cause it to continue to shift. Lower the heat slightly if the pressure is too high and raise it if the pressure drops. Don't assume that you have reached the balance point, since drafts and other variations can disrupt the pressure fairly quickly. A pressure that is too low could fail to cook sufficiently hot; one that is too high could run the risk of breakage.
   • Process the jars for the full time stated in the recipe then Turn off the heat, leaving the rocker on until the indicator pin drops. When the pin drops, remove the rocker and allow the canner to vent for a few minutes.
   • Open the lid slowly and hold it between yourself and the jars for a few moments. You can even rest the lid loosely open on the pot rim for a minute or so. It doesn't happen very often (especially if you're careful to relieve the pressure gradually), but pressure canned jars occasionally break when the pressure is released.

EditPart 6 of 6: Handling Processed jars

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   Remove the jars from the canner. Jar tongs are a secure and safe way to do this, or you may be able to raise the entire basket in a water-bath canner. Place the jars on a clean towel to cool.
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   Allow the full jars to cool for 24 hours in a place free from drafts. You may hear the metal lids make a loud plinking sound. That is simply the contents cooling and creating a partial vacuum in the jar. Don't touch the lids yet. Let them seal on their own.
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   Check to make sure that the jars have sealed after several hours have passed. The vacuum created when the contents cooled should have pulled the "dome" lid down very tightly. If you can press the center of the lid down, it did not seal. It should not spring back. If any jars have not sealed, you can place a fresh lid on them and process them again or refrigerate those jars and use the contents soon.
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   Wash the jars in room-temperature, soapy water to remove any residue on the outsides. You can remove the rings at this point, since the seals should be holding themselves on securely. Allow the rings and jars to dry thoroughly before replacing the rings, to prevent rust.
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   Label your canned goods with the year, at least. Also consider writing the contents, since apple and peach can be hard to tell apart a month later. Write your name, too, if you are giving the jars as gifts. You can use a sticker or a permanent marker.

   • Mark your jars on the seals rather than the glass if you want to reuse the jars easily. Store sealed jars on a shelf, avoiding excessive exposure to heat or light. Refrigerate after opening.

How to Read Palm Lines

Method 1 of 3: Reading the Major Lines of the Palm

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   Choose the hand for reading. In palmistry, there is the notion of an active hand and a passive hand. Your active hand is your dominant hand, whereas the passive hand is the non-dominant hand. ^[1]

   • The passive hand will indicate inherited traits. This should be read as a baseline.
   • The dominant hand will show any changes from the inherited state from life events etc.
   • If there is a major difference between the lines of the passive hand and the dominant hand, it means that this person has worked hard to develop themselves.
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   Identify the four major lines. These are the heart line, the head line, the life line, and the fate line (not everyone has this line).^[2]

   • The heart line runs horizontally across the top of the palm. It reflects the state of your heart on both the physical and emotional level.
   • The head line runs horizontally across the middle of the palm. It reflects the state of your mind and brain.
   • The life line curves around the base of the thumb, starting between the index finger and thumb. Contrary to popular belief, this line does not actually indicate how long you will live but rather aspects such as strength, vitality, and prosperity.
   • The fate line runs vertically from the base of the palm up the middle of the palm (not everybody has this line). It indicates aspects such as success, career path, and vocation.
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   Interpret the heart line. This line can be read in either direction (from the pinkie finger to the index finger, or vice versa), depending on the tradition being followed. It is believed to indicate emotional stability, romantic perspectives, depression, and cardiac health. How to read the line and its specific meanings are as follows:^[3]

   • If the heart line starts below the below the index finger it means that you are picky when it comes to love. A heart line that begins below the middle finger indicates a person who is selfish when it comes to love. If it begins in the middle of the palm, the person falls in love easily.
   • An absent heart line indicates an individual who is ruled by logic rather than emotion. A faint line shows a person who is aloof and places little importance on emotions.
   • A straight and short heart line indicates an individual who is not particularly concerned with romance. A long and curvy heart line indicates someone who freely expresses emotions freely. A wavy line indicates many relationships and/or lovers, with an absence of serious relationships.
   • If the heart line straight and parallel to the head line, it indicates that the individual has a good handle on their emotions. A heart line that touches the life line means that the heart is broken easily.
   • A broken heart line or a heart line with smaller lines crossing it can indicate emotional trauma. A chained line can mean depression.
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   Examine the head line. This represents learning style, communication style, intellectualism, and thirst for knowledge. The specific meanings are as follows:^[4]

   • An head absent line indicates a person who is sluggish. A faint line indicates that the individual lacks memory and concentration and is prone to daydreaming. A deep line denotes a good memory, good concentration, and a sensible nature.
   • A short head line indicates a person who is practical and no nonsense. A long line denotes a person that is focused and very successful with a tendency to be selfish.
   • A straight head line shows a person that thinks realistically, is logical, organized, and has a great attention to detail. A wavy line indicates a person who is restless with short attention span. A curved or sloping line indicates a highly creative individual.
   • If the head line begins at the life line, this means that this person is strong-willed. A head line that is separated from the life line indicates someone who has a sense of adventure and enthusiasm for life.
   • A broken head line indicates inconsistencies in thought. Crosses in the line may mean that vital and crucial decisions have a very important effect on the persons fate. Chains or donuts in the head line indicate personal conflict or emotional difficulty.
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   Evaluate the life line. It reflects physical health, general well being, and major life changes (for example, cataclysmic events, physical injuries, and relocation). The specific meanings are as follows:^[5]

   • If the life line is absent, the person is said to be high-strung, anxious, and nervous. A faint line indicates an individual who has low energy and a life without adventure. A deep line denotes a person who has a smoother life path.
   • If the life line is long and deep, this indicates good health stamina and vitality. A short, deep line shows a person who easily overcomes physical problems.
   • A curvy life line means the person has an abundance of energy. A straight line that is close to the edge of the palm means the person is cautious.
   • A line that runs close to the thumb shows a person who tires easily. If the line swoops into a semicircle, it shows strength and enthusiasm. Lines that are straight and close to the edge of the palm indicate a cautious individual.^[6]
   • See if there are multiple life lines. Multiple life lines indicate extra strength and vitality.
   • A break in the life line means a sudden change in lifestyle or interruption. If the life line is broken on both hands, this may indicate a serious illness or injury. Circles in the line or a chained line indicates that the person is susceptible to many health problems and that their life may take them in many different directions.
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   Study the fate line. This is also known as the line of destiny, and it indicates the degree to which a person's life is affected by external circumstances beyond their control.This line begins at the base of the palm. Its principal features are:^[7]

   • A deep fate line means that the persons life will be strongly controlled by fate. Remember, not all individuals have this line.
   • If the fate line starts joined to the life line, this indicates a self-made individual who develops aspirations early on in life. If it joins the life line somewhere in the middle, it indicates a point in mid-life where one's interests must be abandoned if favor of those of others. If the fate line starts at the base of the thumb, this indicates that this person has a strong relationship with family and friends.
   • Breaks and changes of direction in the fate line indicate many changes in life from external forces.

EditMethod 2 of 3: Reading the Other Significant Lines of the Palm

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   Find the other significant lines on your palm. In addition to the four major lines (heart line, there are several other lines that are worth noting and reading. These lines are the health line, the fame line, the marriage line, the money line, and the travel lines.

   • The health line can be found extending from below the little finger, down across the palm, to the base of the thumb. ^[8]
   • The fame line, if visible, starts at the base of the hand, and moves its way up to below the ring finger, running parallel to the fate line.^[9]
   • The marriage line is the little line (or lines) that are located just below the base of the little finger.^[10]
   • The money line has varying paths and its meaning is interpreted in relation to its location. ^[11]
   • The travel lines generally start from the edge of the palm at the 'heel," opposite the thumb, and extend horizontally. ^[12]
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   Study the health line. The health line deals with material well-being as much as the physical. When the life line may be faint or hard to see. If a person has very faint fate, fame, or success line, then the health line also plays a strong part in the development of material wealth. The health line can be found extending from below the little finger, down across the palm, to the base of the thumb. Sometimes, it may even join with the life line. Some of the features to look for include:^[13]

   • The lack of a health line indicates that the person will have few, or perhaps even no, health problems. A strong and undisturbed line means a strong business sense as well as the strength to work hard and make money.
   • A wavy line indicates potential health problems as a result of anxiety and nervousness
   • A broken line may indicate that poor health will cause problems in business situations. Smaller lines crossing health line mean that the person is prone to accidents. Extra lines branching onto the life line are a sign of a life-threatening situation in old age. A square encircling the line is a sign of protection, whether it be in the form of good medical treatment, or aid in solving a business problem. A break in the line to form a "donut" shape signifies a need for hospitalization.
   • A triangle formed by the life, head, and health lines is known as "the Lucky Triangle". This triangle signifies greater luck the broader its angle.
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   Read the fame line. The fame line influences the social rewards of success. This line, if visible, starts at the base of the hand, and moves its way up to below the ring finger, running parallel to the fate line. The following are characteristics of the fame line to look for.^[14]

   • A missing fame line indicates that one's future fame must be looked for in other areas of the palm. The individual may still be successful but prefer to do without public acclaim. If the fame line is strong and clear this indicates distinction and satisfaction with your life's work.
   • If the fame line is broken repeatedly, it is an indication of the ups and downs of social recognition.
   • A fame line that travels straight to the ring finger shows a person likely to have fame in the arts. If it starts at the head line and runs through the heart line this shows hard work and success late in life. A separation at the end of the fame line (becoming two smaller lines) indicates that success may be dubious in value.
   • A fame line that ends beneath the ring finger in a star or triangle shows that spectacular success awaits in the fine arts field (acting, singing, dancing).If it ends beneath the ring finger in a square this indicates a kindly patron.
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   Evaluate the marriage line. Relationships are indicated by the little line (or lines) that are located just below the base of the little finger. The closer the lines are to the base of the little finger, the later in life these relationships will be. The characteristics of the marriage line to look for are: ^[15]

   • Several light lines indicate several romances. Strong and clear lines indicate marriage. Numerous overlapping lines indicate affair(s). Lines that meet but don't cross show children that will be born.
   • A fork in the lines towards the back of the hand indicates a long engagement. A fork at the end towards the palm means separation (with or without divorce).
   • A line at the end of the marriage lines that cuts the line off sharply means end to a relationship due to death or divorce. However breaks in the lines that resume with an overlap show separation with a later reunion.
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   Read the money line. This line is not a direct indicator of accessing material wealth. It represents the bearer's skill in acquiring riches, as well as giving some indicators of how to achieve this. The characteristics of the money line are: ^[16]

   • A money that runs from the base of the thumb to below the index finger ending in a star shows a natural talent for moneymaking.
   • A line running from the base of the thumb to the little finger indicates wealth acquired through inheritance or family allowances. A line that runs from the base of the thumb to below the middle finger means money made in business. A money line running to the ring finger, cutting through the fame line would indicate money obtained through luck and surprise.
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   Study the travel lines. The travel lines are a major indication of the trips taken throughout your life that have had or will have a penetrating impact on your life. They can also indicate your desire to travel. Some things to look for in relation to the travel lines are: ^[17]

   • Travel lines that intersect the life line mean a trip will be made under circumstances of health, or your health will be affected by a trip. Travel lines that intersect the fate line show that travel will present a life-changing experience.
   • If the the travel lines cross this means danger, or problems within travel. If a square encircles the lines this is a sign of protection in your travels. Breaks indicate possible delay in your travels.

EditMethod 3 of 3: Reading the Minor Lines of the Palm

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   Read the minor lines. The minor lines can be found in most hands.

   • They include the lines of opposition, intuition, escape, and influence.
   • These lines may appear very faintly in some people.
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   Find the lines of opposition. These lines can be found on the outside of the palm, between the heart and head lines. ^[18]

   • These lines illustrate the opposing forces that we all must deal with in life.
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   Find the line of intuition. This line appears on the outer palm (at the base of the hand under the little finger). ^[19]

   • It illustrates strong insight. If you have this line you are an extremely sensitive, intuitive person and may have ESP (extra-sensory perception).
   • The line can appear to curve into the palm or out to the edge of the palm. Either way, the meaning stays the same.
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   Evaluate the line of escape. This line is more towards the bottom of the palm, near the base.^[20]

   • It often crosses the life line, and this crossing symbolizes the time in your life the following experience may happen.
   • The line of escape illustrates an individual who escapes the problems of their life by indulging in their imagination. If it connects with the line of fame, they retreat into creative arts ease themselves.
   • If the line of escape crosses with the health line, the person will resort to drugs and drinking. This may also foreshadow suicide.
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   Find the lines of influence. These lines originate from the base of the thumb, and radiate out into the palm.^[21]

   • Where they connect with other lines, they illustrate an important event.
   • The much sought after influence lines are the ones that show how and where you will come into money, if it crosses the money lines.

How to Be Healthy

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   Drink more water. Adult humans should drink 2-3 liters (or roughly eight 8-ounce glasses) of water per day.^[1] That is in addition to things like tea and coffee. Water keeps bodies at the correct temperature and removes toxins that are the inevitable result of metabolism and industrial life. You'll be healthier automatically.

   • Water also clears your skin, helps your kidneys, helps to control your appetite, and keeps you energized.^[2] If being healthier, more wakeful, and having better skin isn't motivation, what is?
   • In addition, it keeps you from drinking unhealthy beverages like soda and juice, which are high in calories. The body barely registers the intake of these unhealthy drinks and yet you still feel thirsty hundreds of calories later. If you need the taste, splash some lemon, lime, or 100% juice into your water. However, be sure that you eat plenty of calcium-rich foods, such as broccoli, to support healthy bones as you grow older.
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   Eat breakfast. A light, healthy breakfast is sufficient enough to reap the benefits of eating early. If it's comprised of lean protein and whole grains, then it will keep you from gorging at lunch. Research shows that breakfast-skippers actually eat more! So, to curb your appetite, don't skip the first meal of the day.

   • Instead of two chocolate doughnuts and a coffee that's more cream than anything else, opt for eggs, fruit, and for a beverage, skimmed milk, fresh orange juice, or tea. The healthier your breakfast is, the more energized you'll feel throughout the day and the more you won't need to eat later in the day.^[3]
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   Eat well throughout the day. If half of your plate is vegetables and fruit, you're on the right track.^[4] Add in lean protein, low-fat dairy, and whole grains. Once a steady eating pattern has been established, your body will feel more comfortable. There may be a period of time when your body is wondering where the sugary foods went, but once you're over the hump, you'll feel better than ever.

   • Remember that not all fats are bad for you. Good fats can be found in oily fish like salmon and tuna, avocados, nuts, and olive oil. These are essential to a well-balanced diet. Read How to Eat Healthy for more tips.
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   Eat at the right times. A good time for a healthy, easy-to-digest evening meal is between 5 P.M. and 8 P.M.; it's best to avoid late night snacks because they fill you with unnecessary calories and can disrupt your sleep. If you do need that midnight snack, stick to unsalted nuts, seeds, fruits, and veggies.

   • Snacking isn't bad for you if you do it right. In fact, eating "constantly" can keep you from feeling deprived and going for that third piece of cheesecake when the cart rolls around. Just make sure it's all in moderation.^[5]
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   Go a little meatless. In case you haven't noticed, meat hasn't played much of a role in what we've talked about so far. Being vegetarian is a good way to reduce your calorie intake and get loads of vitamins and minerals, but that being said, it can be done wrong. While it's not the best idea to go fully vegetarian, most people do eat far too much meat. A good idea is to change the amount and types of meat you eat: swap pork chops for lean chicken; steak for tuna.

   • A high-fiber diet is easily had without meat. Fiber has been shown to lower your cholesterol, control your blood-sugar levels, improve your bowel health, and make you less likely to overeat. The recommended fiber intake is 30g a day for men and 21g for women; after the age of 50, this jumps up to 38g for men and 25g for women. Some good sources of fiber include fruits and vegetables (with the skin), whole grains, and legumes.^[6]
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   Read the labels. Processed foods get a bad rap, and often for good reason. However, you've got to choose your battles. That frozen bag of broccoli isn't nearly as bad as that boxed mac and cheese. In short, avoid processed foods when you can — but if you can't, read the labels and watch for added bad stuff: salt, sugar, and fat.

   • Food that stays on the shelves often has added sodium, words that end in -ose, and trans and saturated fats in the ingredient list. If you see these on the label (especially if they're in high amounts), avoid them. You can find a healthier alternative elsewhere. It's not worth it.
     • Just because it says it has no trans fat doesn't actually mean it has no trans fat. Negligible amounts can be legally ignored — so if you see hydrogenated vegetable oil on the list, you've found one of the masked culprits.^[7]

EditPart 2 of 4: Having a Healthy Exercise Plan

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   Get in shape. In addition to helping you lose weight and gain confidence, exercising has a host of other benefits for your body and mind. Having good cardiovascular health has been linked to a decreased risk of Alzheimer’s, just to name one. So hit the pool, the pavement, or the park as often as you can.^[8]

   • Exercising boosts your immune system too; even a change as minor as walking briskly for 20-30 minutes a day, five days a week can improve your immune system by increasing both your antibody and T-killer cell response.^[9]
   • Exercising is also one of the absolute best ways to sleep better at night^[10] — which can help you lose weight by keeping you from overeating. Read How to Get Fit for more details.
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   Maintain a healthy weight. Our physical frames vary in size and weight. An individual with a large frame can carry a little more weight while a person with a light frame will be able to carry less.

   • Being underweight isn't a good thing either! Do not use any form of crash diets. There is no magic bullet for weight loss — and even if there were, starving your body of vital nutrients wouldn’t be it. A slow change in your eating habits is much safer and the long-term benefits for your physical health are greater.
   • If you don't want to go on a diet, read How to Lose Weight Just by Exercising. Just remember that only serious athletes are able to burn off enough calories to be able to enjoy massive indulgences — and even so, they tend not to because it’s hard on the body. Even if you do consume more calories than are recommended for you, be sure that they are nutritious; your heart, brain, muscles, bones, organs, and blood can’t run forever on empty calories.
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   Cross train. Just because you can run 5 miles (8.0 km) without stopping doesn't mean you're healthy — same goes for lifting weights the size of a small Toyota. If you only do one activity, you're only using one set of muscles.^[11] You'll be shocked when you go swimming or do core workouts that you can't keep up!

   • What's the answer? Cross training. Not only does doing several different activities work all your muscles (which can help prevent injury), it also keeps you from getting bored. That's the ultimate exercise killer! So include aerobic and strength training workouts to your routine. Your muscles will be glad you did.
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   Exercise wisely. It should go without saying that there are bad ways to work out. Every time you get moving you put yourself at risk for injury, so make sure you're doing it right!

   • First things first, stay hydrated. You should always be sipping water during your workouts. Getting dehydrated can lead to dizziness or headaches during your sweat session (or lack thereof).^[12]
   • Take breaks! It isn't being lazy, it's being healthy. You can't go-go-go forever. After 30 minutes or so of exercise, grab your water bottle and lighten up. Your body needs a second to catch up. You'll be able to go further in the long run.
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   Take the little opportunities. Being physically active isn't about pounding the pavement or joining a gym — it's a lifestyle that can be had 24/7. ^[13] If you can add extra 10 steps to your day here and there, they add up.

   • Don't have any ideas? Park a bit farther away from work, the mall entrance, or the grocery store. Take the stairs. Walk the dog every day. Take lunch to the park. Bike to work or the local coffee shop. Little opportunities are everywhere.

EditPart 3 of 4: Being Emotionally Healthy

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   Think positively. It's amazing how much power our minds have over everything in our lives. A simple positive twist on a situation can turn an obstacle into an opportunity. Not only will you have more gusto for life, your immune system can fight off colds and heart disease better!^[14] Harvard wouldn't lie.

   • To start this difficult step, focus on gratitude. When you start thinking about the bad thing swirling around you, stop. Cut it out. Think of two things you're grateful for. Eventually, your mind will notice the pattern and stop the negativity before you have to consciously do it.
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   Be satisfied. This doesn't mean "be content with your life" (well, it does, but give it a sec) — it sort of means "satisfy yourself". If you're on a diet, allow yourself a (small) bit of what you're craving. If watching the Golden Girls for three hours on a Friday night sounds like heaven, do it. Whatever the small things are that make you happy, do them.

   • Your happiness is invaluable. If you're not happy, you're not fully healthy. It's when we've got our heads on straight that we can attack everything else. If work, family, friends, a relationship, and money are wearing you down, the choice between that hot pocket and that whole wheat bagel doesn't really matter!
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   Think small. When we concentrate on unattainable goals, we get daunted, frustrated, and lazy. After all, why try to achieve something that will never happen? A healthy mindset has to be in the here and now. It should have concern for the future, sure, but it shouldn't be preoccupied with what hasn't happened yet or won't.

   • Being emotionally healthy (and happy) is easier to attain when you focus on the steps of your journey as opposed to the destination. If you want to make it on Broadway, focus on getting your next audition. Then focus on becoming equity, then focus on moving, etc. Now will always come before the future — focus on them in order!
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   Manage stress. This one is huge. When stress takes over our lives, everything else falls apart. Our homes get cluttered, our minds get cluttered, and our relationships get strained. Take yourself aside for five minutes and think about your stress levels — how are you managing it? What could you do to be more calm and relaxed?

   • A very healthy way of managing stress is doing yoga. If that doesn't sound appealing, how about meditating? No? Then simply make sure to take ten minutes out of your day to just power down. Sit with yourself and just breathe. Make a point to get centered every day.
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   Choose your friends wisely. We all know those people that seem to drain us, but yet we're friends with them anyway because they have a nice TV or because, well, we get bored. Unfortunately, for our emotional health, they've got to go. They do us no good and we know it — we just ignore it to maintain consistency and avoid awkward situations. Do your mental health a favor and tear off that band-aid. In the long-run, you'll be happier.

   • Not sure how to recognize a toxic friend? How to end a toxic friendship? We've got you covered.
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   Be productive. One of the best feelings to easily come by is that feeling of "I got so much done today!" For that moment, you feel virtually unstoppable. Your mom saying "If you put your mind to it, you can do it" is no longer a lie! Now imagine riding that high constantly.

   • Start by creating a to-do list. A calendar or planner is a good idea, too. And remember: think small. Attack a few small things to get you going. You'll get on a roll before you even realize it.
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   Take a break. This is similar to the "Be Satisfied" step; you need to do what's right for you sometimes, regardless of what the world seems to be demanding. Without feeling guilty, take that proverbial Kit Kat Bar. Spend a night in. Take a morning off. You'll be twice as energized when you get back to it.

   • This goes for exercise too. If you do the same thing over and over, your muscles get used to it, you get bored, and you end up plateauing. So instead of pounding the pavement on Wednesday, go hit the pool. You're not being lazy — you're being logical.
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   Find emotional balance. Even if you master every other aspect of health, it won’t feel complete if you’re suffering from inner turmoil. Everyone needs a pick-me-up sometimes, and there are many small things that you can do to feel better about yourself. If the problem extends deeper, you may need to learn to cope with emotional pain or even depression.

   • Once you have worked on yourself, you should work on your approach to interpersonal relationships. Learn how to recognize a manipulative or controlling relationship and, if necessary, deal with emotional abuse so that you can have a healthy relationship.

EditPart 4 of 4: Having a Healthy Routine

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   Stop engaging in risky behavior. Taking unnecessary risks is hard on the body and mind. It can also have devastating long-term consequences. Serious or established patterns of risk-taking can also be indicative of deeper psychological problems, in which case you should talk to a healthcare professional who specializes in a relevant field. Start by setting your sights on one of the following achievements:

   • Have Safer Sex
   • Stop Binge Drinking
   • Quit Drinking without Alcoholics Anonymous
   • Quit Smoking
   • Beat Drug Addiction
     • These things are doable. While they are definitely daunting, they're doable. Often if one of these is accomplished, other things seem much easier and will fall into place.
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   Exercise several times a week. We've stressed the "get fit" part already, but now we want to make it a little less ignorable. Your daily/weekly routine needs to include exercise. It will increase your metabolic rate, control your weight, and you'll feel fresh the whole week. Triple win!

   • Here's something concrete for you: aim for 150 minutes of aerobic activity every week (or 75 minutes of vigorous activity) and strength training twice a week.^[15] Even mowing the lawn counts!
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   Get a good night's rest. When you sleep, your body produces cells that fight infection, inflammation, and stress — which means that getting too little sleep or poor-quality sleep not only makes you more prone to getting sick, but also increases the time you need to recover from illness. If you're not sleeping for you, sleep for your health!^[16]

   • On top of that, a study conducted by The American Journal of Clinical Nutrition demonstrated that men who slept for 4 hours consumed 500 more calories than they did after sleeping for 8 hours.^[17] If you're looking for an easy diet, here it is!
     • Read How to Sleep Better for tips.
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   Learn how to cook. Cooking your own meals is a wonderful experience as you can try out different recipes while saving money at the same time. What's more, you get to control every little thing that goes into your body. That's really the only way to turn your diet around!

   • When you cook, avoid using fatty oils and extra add-ons. Stick to olive oil instead of vegetable oil, butter, or margarine and keep the extra salt and cheese to a minimum. If it doesn't taste good without it, try cooking it differently!
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   Maintain your personal hygiene. Wash your hands often, especially after visiting the bathroom at home or using the restrooms in a public place. Germs can spread like wildfire and bring us down in the blink of an eye. And as if it wasn't already clear, taking a shower is a good idea too.

   • When it comes to your mouth, floss and brush your teeth and tongue after eating; food particles are often the cause of bad breath and gum disease. Visit your dentist regularly for cleanings and to catch any problems before they become serious. See How to Be Hygienic for more details.
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   Bolster your immune system. Maintaining healthy habits and a high level of energy is difficult for anyone who constantly battles fatigue, colds, infections, or any other effects of a weakened immune system. Read How to Develop a Strong Immune System for more information.

   • If you can help it, try to get all your necessary vitamins and minerals from your diet. Supplements should only be used as a secondary measure.^[18] And of course, talk to your doctor before you undergo any significant changes.

EditTips

• Educate yourself. Every day is an opportunity to gain a little more knowledge.
• Don't get stressed. Stay calm and encourage yourself to do things you have never done before.
• When you feel your body asking for a rest, listen to it. The body is a remarkable organism which is well equipped to repair itself provided we take care of it.
• Try snacking on celery, it actually burns more calories than it gains.
• Increase your intake of antioxidants to fight the free radicals that have been linked to cancer, heart disease, atherosclerosis, among other diseases.^[19]
• Be grateful. Stop and acknowledge things you are grateful for at the beginning of your day and at bed time. This will do wonders for your emotional health.