Experts believe that the best time to eat food is when we feel hungry as this is the natural way our body is telling us we require nutrients or energy. To help you make healthier choice in food, this week Women Fitness brings you, Five Low Calorie Fruity Salsas. In fitness, Namita namita@womenfitness.net

Muscle mass naturally diminishes with increase in age. If you don't do anything to replace the lean muscle you lose, your body composition will shift to more fat and less muscle this will slow down the rate at which you burn calories. If you continue to eat as you always have, you're likely to gain weight. In fact, some research suggests that gaining as little as 4.4 pounds (2 kilograms) at age 50 or later could increase the risk of breast cancer by 30 percent.

How will you do it? Do you have a goal? Do you have a dream? Is there something you want? Are you willing to go for it? A goal is not a wish. A dream is not a wish. Wishes are passive thoughts that only serve to point out our deficiencies. Dreams and goals are active intentions, backed up by commitment, effort and persistence. Be bold. Be willing to do whatever it takes, and you will most certainly find a way. Be willing, and you will be able. You are incredibly adaptive. You are highly resourceful. The whole of your being is a finely tuned machine that serves to bring about whatever you truly desire. Your ability is a direct result of your passion and commitment. It makes no difference how out of reach your goal may seem. Be willing, and you will be able.

""Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of many alternatives."" Willam A. Foster

Tilapia Crusted with Almonds and Whole Wheat Makes: 4 servings Nutritional Information: Per serving: Calories: 265 Kcal, Fat: 9 g (1.5 g sat fat), Carbohydrate: 15 g, Protein: 30 g, Fiber: 1 g, Sodium: 226 mg. Ingredients: Canola oil cooking spray 1 egg 2 Tbsp. lemon juice 1 Tbsp. extra virgin olive oil 2 tsp. Italian seasoning 1/4 tsp. garlic powder 2 tsp. dried parsley or 2 Tbsp. finely chopped fresh parsley Salt and pepper to taste 2 Tbsp. whole almonds (about 14-15 nuts) 2/3 cup whole-wheat bread crumbs 1 lb. tilapia Directions: Preheat oven to 425 degrees and coat baking dish with cooking spray. Beat egg in mixing bowl and add lemon juice, oil, Italian seasoning, garlic powder, parsley, and salt and pepper, combining well. Process almonds and bread crumbs together in food processor or blender to a medium coarse crumb. Transfer to bowl. Dip fish into egg mixture. Then dredge in crumb-nut mixture, coating both sides well. Place breaded fillets on prepared cooking dish. Bake for 17 minutes and serve. Courtsey: AICR

Five Low Calorie Fruity Salsas Salsas can go a long way to add nutrients and variety to your daily boring meals. As the name suggests Salsa in Spanish stands for ""sauce"" -- a catchall term for the zingy, chili-spiced mixtures that add pizzazz to a range of dishes. This week we show you how to make five simple enriching salsas.