Big Plates Equal Big Waistlines.

Your diet plan and New Year's resolution aren't working? Take a tip from Brian Wansink. Brian heads Cornell University's Food and Brand Lab. In his book "Mindless Eating", Wansink noted that "the amount people serve themselves goes up about 22 percent" when you go from a 10-inch plate to a 12-inch plate. And since the 60's,  dinner plate sizes have increased 36 percent.

Think a 9-inch plate is better? Not likely. "Sometimes people start realizing they've served themselves less and go back for seconds and thirds," he said. It's about discipline. Decide that you are committed to becoming healthy and concentrate on serving size. Coupled with an appropriately-sized plate, your portions will satisfy and allow you to watch your waistline.

Vitamin B12 and Breast Cancer

A number of studies have revealed that women who are chronically LOW in vitamin B12 tend to develop breast cancer more readily than their counterparts.

The best food sources for vitamin B12 are seafood, meats, and poultry. To get started, here is a link to a healthy chicken sandwich: Cranberry Chicken Sandwich. Also try the chicken recipe featured here at the bottom of the blog titled, "Herb and Garlic Chicken with Citrus Pan Sauce".

Natural relief for constipation.

Constipation is defined as unsatisfactory defecation. Sometimes doctors dismiss constipation as a minor complaint. While it is generally not life-threatening, constipation is uncomfortable and can be stressful.

Assuming you are normally regular and suddenly have become constipated, it makes sense to check with your doctor. There are diseases and conditions that are directly related to constipation, such as Parkinson's disease or an underactive thyroid gland. Does being constipated mean you have a serious illness? No. But it is best to consult your healthcare provider for a candid discussion -- especially if you drink plenty of fluids and eat a balanced diet.

Diet is the key to constipation prevention. Fluids and fiber are the best combatants against irregularity. Adequate fluids (at least six 8-ounce glasses per day) and a balanced diet containing no less than 25 mg of fiber each day.

Increasing you fiber intake can be accomplished by simply consuming 6 to 9 servings of fresh vegetables and fruit every day, along with whole-grains. Foods that are high in fiber include:

• Apples
• Broccoli
• Prunes
• Raisins
• Winter Squash
• Blackberries
• Lima Beans
• Popcorn
• Chickpeas
• Bran Cereal
• Oats (Steel-cut)

For uncomplicated constipation, focus on increasing your dietary intake of these high-fiber foods. An additional source of high-fiber is flaxseed. Flaxseed is a great source of soluble fiber and while treating your constipation, flaxseed can also lower your cholesterol. Flaxseed is also another excellent source of Omega-3 fatty acids. Simply add ground falxseed to your hot or cold breakfast cereal along with a few berries for the easiest way to inject it into your diet.

Drink Fluids!

Quench your thirst. Fluids can do wonders for your waistline. A recently released study found that after men and women drank 17 ounces of water, their metabolism increased by 30 percent within 10 minutes and peaked about 40 minutes later.

You don't have to drown yourself. A recent National Academy of Sciences report found that most women need eleven 8-ounce cups of fluid a day...but it doesn't have to be strictly water, either. A cup of tea counts. Plus tea also has other health benefits as well -- antioxidants. Juice and an occasional cola will work too. Just watch the sugar.

Wine and booze are beneficial. Cardiologist Holly S. Andersen, M.D., an assistant professor at Weill Cornell Medical Center in New York City, explains, "I do not encourage non-drinkers to drink, but I also do not encourage women who drink a glass of wine to stop, because it may actually be good for your heart."

Surprisingly, booze counts towards your daily fluid intake quota -- meaning, you can drink a beer (or two) in moderation provided you are not at risk for certain types of hormonal cancers. Check with your doctor.