Tomatoes are rich sources of vitamins A, C, and folic acid. They contain a wide array of antioxidants, lycopene, choline, beta-carotene, and lutein. Tomatoes have the added advantage of complimenting pretty much any meal. Eat them whole, slice them up, dice them into small cubes, or puree them and add them to your favorite soup. A single tomato normally only costs around 22 calories, but as a superfood — replete with so many things your body needs — they can be a filling food. Meats have gotten a bad rap in the health community in the last decade or so. This is probably a result of the “skinny” craze. Many registered dietitians now tell their clients to eat a protein-rich diet because protein is far more filling than most other foods. Studies have even shown that eating a protein-rich diet can reduce cravings by 60%. Cruciferous vegetables like broccoli, cauliflower, and cabbage are extremely high in fiber. Beans and lentils also contain a lot of fiber. Eat a cup of fiber-rich yogurt in the morning to add a quick boost of fiber to your diet. Just make sure that the yogurt you choose isn’t made with a lot of unhealthy sugars and dyes.  Raspberries are also a great source of fiber. Additionally, they can lower cholesterol. One cup of raspberries has 8 grams of fiber. Doctors recommend that women consume around 25 grams of fiber per day and that men consume about 38 grams. In particular, fiber-rich foods help fill you up, without filling you out. They have the same weight as other foods, but don’t cost as many calories. If you are used to eating a big breakfast every morning, try changing out that bowl of sugary cereal for a yogurt. See if you are equally full afterwards. If you can handle the heat, studies have shown that the capsaicin in chili peppers can reduce appetite and increase fat burning. Add some chilis to your pastas, sandwiches, and salads. They can give any meal a little boost of flavor. Contrary to popular opinion, eating a low-fat diet is not the key to losing weight. The “low-fat” food craze isn’t all it’s cracked up to be. Many “fat-free” labels mask foods high in sugar, refined carbohydrates, and calories, used to enhance the taste. In general, there are two good fats — monounsaturated and polyunsaturated. Avoid trans fats and saturated fats. Good fats come from many oils (e.g. olive oil, sunflower oil, peanut oil), peanut butter, avocados, tofu, and other kinds of nuts. Add some omega-3 fats to your diet too. Good sources of omega-3 fats are fish, walnuts, ground flax seeds, flaxseed oil and soybean oil.  Omega 3 fats are processed into energy, which is great for weight loss. Foods that are high in fat and/or sugar are disastrous for a 1,500 per day calorie plan. Donuts, candy, potato chips, ice cream, and other tasty treats are high in calories and offer few beneficial nutrients. Don't waste your valuable calories, which could be used to fill you up, on food "fluff". One of the biggest complaints from those on diets is that their food is simply tasteless. Use more herbs and spices like cumin, basil, and coriander. Stay away from salt, which can lead to water retention. You should only be consuming roughly 6 grams of salt a day. Avoid foods that are high in sodium. Low-fat, low calorie food can be hard to eat day after day.  Some of the flavor in common foods comes from the fat, but to stick to 1,500 calories a day, you need to eliminate much of your fat intake.  Use freshly toasted nuts to add taste and texture to your meals. Pine nuts pair well with spinach and other sautéed greens. Walnuts work for salads and couscous. If you want to make your own toasted nuts, just set your toaster oven to 250 °F (121 °C), place your nuts on a baking sheet, and cook for four to six minutes.  Grate a sharp romano cheese on your salad, vegetables, or rice to give your food a nice cheesy taste. Add dried fruits like cranberries and figs to add flavor. Add low-sodium marinades to give foods a sweet and tangy taste. There are many such repositories online that cater to particular tastes. There are menus for fish lovers/haters, vegetarians, smoothie addicts, or anyone else with particular culinary preferences. Here is one 1500 calorie menu:  Breakfast:  2 eggs cooked in 1 tsp coconut oil ½ cup spinach 1 oz feta cheese 1 slice of whole grain toast   Snack:  1 cup of plain low-fat Greek Yogurt 1 cup of fresh berries 10 unsalted almonds   Lunch:  1 cup of romaine lettuce 1 cup of non-starchy vegetables (tomatoes, broccoli, bell peppers, cucumbers) 3 oz of grilled chicken 2 tablespoons of balsamic vinaigrette dressing 1 apple   Snack  10 baby carrots 2 tablespoons of hummus   Dinner  4 oz of salmon 1 medium sweet potato ½ cup of steamed vegetables 1 tsp olive oil   Dessert 1 square of dark chocolate
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One-sentence summary -- Eat more tomatoes. Eat protein-rich foods like eggs, salmon, and lean meats. Consume fiber-rich foods. Try some chili peppers. Eat healthy fats. Avoid foods that have empty calories. Don’t sacrifice taste. Consult sample menus online.


Instead of getting simple carbohydrates from bread, pasta, and rice, turn to healthier foods that provide complex carbohydrates, like fruits and vegetables. Trade the starchy potatoes for sweet potatoes and squash. These changes will help you maintain a healthier diet, which often improves semen quality and increases fertility. Heavy drinking can lower your testosterone. Try to stop drinking alcohol altogether or limit your alcohol consumption to “moderate” levels – two drinks a day at the most. Drinking too much coffee or other caffeinated beverages may lower your fertility. Try to keep your consumption to one cup of coffee per day. Diet soda and other diet beverages often contain aspartame, which may lower your sperm count or cause damage to your sperm DNA. Stay away from diet drinks, or read the label to make sure they do not contain aspartame. Men who eat processed meat like bacon, hamburgers, and hot dogs may have fewer normal-shaped sperm than men whose diet is rich in fish and poultry. If you eat meat, choose whole, lean cuts, preferably organically sourced. For optimum nutrition, it may be necessary to limit or remove all processed foods, not just meats. Soy contains compounds that mimic estrogen, and therefore may contribute to lowering male fertility. If you’re struggling with fertility, stay away from soy products. If you’re vegetarian or vegan, consult your doctor or a dietitian to make sure you get all the nutrients you need without meat or soy. Consume only organic dairy products that do not contain hormones. Many store-bought dairy products contain estrogen-like hormones that may decrease male fertility.
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One-sentence summary -- Avoid unhealthy sources of carbohydrates and starches. Limit your alcohol consumption. Decrease your caffeine intake. Avoid diet colas. Skip the processed meats. Don’t eat much soy. Choose organic dairy products.


Under House Bill 2177, signed into law on March 17, 2015, almost any Oregonian who has dealt with the DMV since 2013 is automatically registered to vote. Specifically, if you applied for or renewed a license, or changed your address, you may already be registered to vote. If you were automatically registered to vote by this process, you should have received a notification by mail informing you that you have three weeks to opt out. If you are unsure of whether or not you have been automatically registered to vote, you can check online. Visit this webpage, enter your name and birthday, and press the "Submit" button. If you have not opted out of voter registration, the secretary of state's office will mail you a ballot automatically. You should receive your ballot at least 20 days before any election.
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One-sentence summary --
Interact with the Oregon Department of Motor Vehicles. Verify that you are registered to vote. Wait for your ballot.