To incorporate as many of these vitamins in your regular diet as possible it is important to know the vitamin’s natural sources.

Vitamin B1 (thiamin) sources: spinach, green peas, sunflower seeds, tomatoes, ham, pork chops, soy milk.

Vitamin B2 (riboflavin) sources: spinach, broccoli, mushrooms, eggs, milk, oysters, clams, liver.

Vitamin B3 (niacin) sources: spinach, tomatoes, potatoes, ground beef, tuna, chicken, liver, shrimp.

Vitamin B6 (pyridoxine) sources: bananas, watermelon, tomatoes, broccoli, spinach, acorn squash, potatoes, white rice, chicken.

Folate sources: tomatoes, broccoli, spinach, asparagus, green beans, lentils, pinto and garbanzo beans.

Vitamin B12 sources: meats, poultry, milk, eggs, fish, shellfish.

Vitamin C (ascorbic acid) sources: spinach, broccoli, red bell peppers, tomatoes, mango, orange, grapefruit, strawberries.

Vitamin A (retinol) sources: mango, broccoli, butternut squash, carrots, tomatoes, pumpkin.

Vitamin D sources: egg yolk, liver, fatty fish.

Vitamin E sources: sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.

Vitamin K sources: leafy green vegetables, spinach, broccoli, cabbage, liver.

Feverfew has also been used to treat one of the oldest diseases known to man - arthritis. Arthritis is a debilitating condition that causes joint pain, stiffness and swelling, often along with inflammation. In most cases diet is the primary factor although in some cases arthritis is inherited or a result of viral infections. Arthritis is a general name for a variety of diseases. Out of the most common types, Rheumatoid arthritis has been proven to benefit the most from treatment with feverfew.

Conventional treatment of arthritis involves anti-inflammatory drugs to reduce pain and inflammation. These treatments reduces symptoms only temporarily and does not heal the problem. The use of these conventional drugs for a long time may lead to serious side effects such as further joint damage and even kidney and liver problems. Feverfew with it’s similar anti-inflammatory properties can be used to treat arthritis with less potential side effects.

Other than arthritis, feverfew can be used to treat many other conditions. Some of those uses are: high blood pressure, psoriasis, allergies and fever.

Because the quality of feverfew plants vary dramatically, it is important to buy products from reputable companies who have high quality control measures in place. Since the parthenolide in feverfew plants is extremely unstable in contact with high heat, the best preparation are the ones using as little heat as possible.

Walking is a very effective and low impact activity and is one of the best ways to increase cardiovascular health. And it is fairly easily to factor into your daily life - for example you can walk to work instead of driving or take the stairs instead of the elevator.

Bicycling is an enjoyable way to lowering cholesterol naturally. Biking for half an hour a day, 3-4 times a week is a very good workout.

Swimming gives the whole body a workout and is is another effective and easy exercise you can do. Compared to other forms of exercise, swimming also has a very low risk of injury. Swimming will contribute greatly to your cardiovascular health.

Yoga is proven to be helpful in lowering cholesterol. Like with walking, yoga is very easy to do, no equipment is needed and you can do the exercises at home. There are many instructional videos available to help you get started. Studies show that doing yoga regularly reduces stress levels and lowers the amount of bad cholesterol in your body.

1. Keep a detailed list of that you eat. Try to estimate the portion size and amount of calories of what you eat each day. This way you can see how much you are actually eating and more easily see what you can minimize intake of in your meals.

2. Exercise at least 30 minutes every day. Depending on your physical condition, you can start with a brisk walk, and try to walk a little faster and a little further each day.

3. Positive thinking. To stay with your exercise program, try focusing on the positive. Just think about how good you will look and feel when you achived your weight loss goal.

4. Plan your meals on a weekly basis. Planning and having food ready each day is a very effective technique and will make you have a much better chance of sticking to your plan.

5. The recommended amount of water to drink each day is 8 glasses. If you think this is too much, drink whatever you are comfortable with and whatever amount works for you.

6. Take any opportunity to add a little extra exercise into your every day life. For example, if you can take the stairs instead of the elevator, then do it.

7. Find a friend with similar goals as yourself. Sometimes things are easier if you share them with someone else. It can help to keep both of you motivated to stick to your plan.

8. Join a group like weight watchers. Having the reinforcement of the group and knowing you will meet them every week can help keep you motivated.

9. Finally, have realistic goals. Make a achievable plan of how much weight you want to lose and by which date and stick to it!

When working out the brain releases endorphines, a naturally produced opiate-like chemical which reduces the pain that comes from a hard workout. Other mood elevating neuro-transmitters like dopamine and serotonin are also produced. Exercise will help to keep these biochemicals at a high enough level to combat stress, anxiety and depression.

When the body is under stress, harmful hormones like cortisol are released into the bloodstream. These hormones cause a narrowing of the arteries which can lead to heart disease. Working out helps to reduce these hormones, giving exercise a two fold benefit.

Tension in the neck muscles, shoulders or in the back of the legs is something many people are affected by. Tension can often be worked out with exercise, especially if you focus on those areas during warm up and cool down stretches. Strengthening these muscles by working out also helps in making tension less likely in the future.

Regular exercise has other psychological benefits. When you focus on working out, your attention is taken away from the problems causing the stress. Increasing your health and strength level will also make you feel and look better and improve your self esteem.

To be effective you should try to exercise 3 to 5 times per week for at least 30 minutes. Even if it is just a brisk walk, it will help your body break down harmful biochemicals and improve your health and increase your overall well-being.

Understanding why there is a connection is the first step to avoid weight gain. Most people who quit smoking get very anxious because of the nicotine cravings and find that eating helps calm them down. Eating makes the body release endorphines, which makes them feel better. Many people also get very nervous hands and eat to keep their hands occupied like cigarettes used to do. So a big part of the connection is that people simply replace smoking with eating.

Once you understand this you can avoid it by preparing yourself when you quit. Add some exercise to your daily routine and plan which snacks to keep in the house that will curb your cravings without getting overweight. And remember, quitting is worth the time and effort. While gaining weight is not very healthy, smoking is much worse.