Q: It is generally safe to gain 1–2 pounds (0.45–0.91 kg) per week. To reach this goal, add an extra 500 calories to your diet every day. The healthiest way to do this is to eat more nutrient-dense foods.  To keep track of what you’re eating, use a health app, such as MyFitnessPal. Write down everything you eat and how much exercise you do. Once a week, record your weight. Talk with your doctor or a registered dietitian to determine your ideal weight. You can also calculate your healthy weight with a Body Mass Index (BMI) calculator. For most people, a healthy BMI falls between 18.5-24.9. Eat a second helping of food or add more food to your plate when you begin. If you’re finding it hard to eat a larger meal, skip snacks so that you have more of an appetite at mealtime. If eating a double portion is too much, try increasing the portion over time. Start with an extra scoop of rice or add a sweet potato on the side. As time goes on, slowly add more food to your meal. For some people, eating larger portion sizes may not be an appealing option. Instead of increasing portion sizes, try to eat 6 smaller meals throughout the day.  These meals can include breakfast, lunch, dinner, and 3 snacks. As a general rule, eat once every 3-4 hours pass while awake. Liquids can fill you up, making it harder for you to finish a full meal. Wait until after you have finished eating to get a drink. If you eat a snack or small meal before bed, your body won't have a chance to burn it off before you sleep. Additionally, the body builds more muscle during sleep. Eating a snack before bed supplies your body with the nutrients it needs to build more lean muscle as you sleep.  If you enjoy dessert, save it for bedtime. You might eat a bowl of fruit, a serving of ice cream, or a few pieces of chocolate. If you prefer savory foods, try eating a bowl of pasta or cheese and crackers. There are many things you can do to feel hungrier before eating. These tricks can help you eat more at a meal. Some easy ways to increase your appetite include:  Take a short walk before meals. Exercise can help you feel hungrier. Prepare foods that you enjoy. Make your favorite comfort food to encourage yourself to eat it all. Try new recipes. This can help you feel more excited about trying your meal. Eat in a calm, comfortable atmosphere. If you’re tense or distracted, you may not want to eat as much.
A: Consume an additional 500 calories per day. Increase your portion size. Eat several small meals if you don’t like larger meals. Avoid drinking 30 minutes before a meal. Indulge in a snack before bed. Stimulate your appetite before eating meals.

Q: Unfortunately, the toilet paper in public restrooms may not be as clean or safe as you think.  Remove the first two layers of toilet paper to help reduce germs.  Health experts say that when a toilet is flushed, some water and germs are sprayed into the air.  This spray can be far reaching in the stall and can land on a variety of areas including the toilet paper.  Removing the first two layers of toiler paper can help reduce how many germs you come into contact with.  Throw them into the toilet before you sit down. You can also keep your own toilet paper in a plastic baggie in your purse or pocket so you do not have to use the paper provided in the bathroom. Studies have shown that although there are plenty of germs on the seat of the toilet, your skin is an incredibly effective barrier and keeps those germs from entering your body.  However, using the seat protectors that are provided can help you feel better and safer when you sit on the seat. Again, when the toilet is flushed, the water and germs in the toilet can be sprayed on the provided seat protectors.  Get rid of the first one available and throw away in the toilet.  Many pharmacies and outdoor stores now carry tiny packs of toilet seat covers and it can't hurt to toss a pack into your handbag or backpack to take wherever you go. It might be a good idea to invest in some hand sanitizer to keep with you when you use a public restroom.  You are not guaranteed to have safe hand washing facilities in public restrooms so having a back up plan is helpful. Carry a waterless hand sanitizer with you. You can use it after you've washed your hands and exited the rest room, for an extra precaution. Although taking a daily probiotic isn't something you'd think would help with staying germ-free in a public restrooms, health experts actually think this can help.  Studies have shown that the more beneficial and healthy bacteria or microbes you have in your gut, the better ability your body has to fight off foreign pathogens.  Taking a daily probiotic might be helpful especially if you have to use a public restroom on a regular basis. Take a probiotic that has at least 10 billion CFUs (colony forming units) each day.  This amount is generally contained in one pill or tablet.
A:
Bring your own toilet paper. Keep your own seat protectors. Bring alternate hand and body sanitation items. Take a probiotic.