10. Remain focused on what really matters. In closing, consider these wise words from Cheryl, a nurse of 30 years from Kingwood, W.V.:
* “You’re born into this world with nothing and when you die you have nothing. I know it sounds depressing but it is not. Actually, it can set you free. Material things are nice, but they are just things. Focus on the love for your family and friends and all the wonderful memories. If someone told you today that you only had three months to live, you would not be caught up into all this stuff. I know that not being able to pay your bills, losing your house, car, etc., can be overwhelming, but it is just stuff. I have sat by many patients’ bedsides when they were dying and they never mentioned bills or money or material things. They wanted to know if I could call their family or to tell their family and friends that they loved them. They wanted their family and friends to be with them. I enjoy nice things but if I would lose it tomorrow, I know that I would be OK as long as I had my family and friends.”
Friday, February 26, 2010
Wednesday, February 24, 2010
10 Tips for Getting Good Sleep
. Exercise most days, even if it’s just to take a walk.
2. No caffeine after 6:00 p.m.
3. An hour before bedtime, avoid doing any kind of work that takes alert thinking. Addressing envelopes—okay. Analyzing an article—nope.
4. Adjust your bedroom temperature to be slightly chilly.
5. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. We have about six devices in our room that glow bright green; it’s like sleeping in a mad scientist’s lab. I have to put a pillow over the cable box.
6. Keep the bedroom as tidy as possible. It’s not restful to fight through chaos into bed.
If sleep won’t come:
7. Breathe deeply and slowly until you can’t stand it anymore.
8. If your mind is racing (you’re planning a trip, a move; you’re worried about a medical diagnosis), write down what’s on your mind. This technique really works for me.
9. Slather yourself with body lotion. This feels good and also, if you’re having trouble sleeping because you’re hot, it cools you down.
10. If your feet are cold, put on socks.
Continue Reading Sixteen Tips for Getting Good Sleep on Intent.com
2. No caffeine after 6:00 p.m.
3. An hour before bedtime, avoid doing any kind of work that takes alert thinking. Addressing envelopes—okay. Analyzing an article—nope.
4. Adjust your bedroom temperature to be slightly chilly.
5. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. We have about six devices in our room that glow bright green; it’s like sleeping in a mad scientist’s lab. I have to put a pillow over the cable box.
6. Keep the bedroom as tidy as possible. It’s not restful to fight through chaos into bed.
If sleep won’t come:
7. Breathe deeply and slowly until you can’t stand it anymore.
8. If your mind is racing (you’re planning a trip, a move; you’re worried about a medical diagnosis), write down what’s on your mind. This technique really works for me.
9. Slather yourself with body lotion. This feels good and also, if you’re having trouble sleeping because you’re hot, it cools you down.
10. If your feet are cold, put on socks.
Continue Reading Sixteen Tips for Getting Good Sleep on Intent.com
10 Tips for a Healthy Heart
Here are ten easy steps to better heart health:
1. Stop smoking. Nourish yourself with a handful of sunflower seeds and a cup of nettle or oat straw infusion daily for 4 to 6 weeks before quitting. Sunflower seeds reduce the body’s craving for nicotine by filling the nicotine receptor sites. The infusions strengthen blood vessels and nerves and cushions the impact of withdrawal.
2. Touch and be touched. Many scientific studies have shown that people who were touched lovingly every day had significantly fewer heart problems than the control group.
3. Eat seaweeds. They have been shown to stabilize blood pressure, regulate levels of triglycerides, phospholipids and cholesterols, they dissolve fatty build-ups in the blood vessels, they can restore cardiac efficiency and prolong the life of the heart muscle, and they encourage a steady heart beat.
4. Eat foods rich in beta-carotenes: they can cut your risk of a stroke by 40 percent. Foods rich in beta-carotenes include carrots, cabbage, winter squash, sweet potatoes, dark leafy greens, apricots, and seaweed. (We try to include a few beta-carotene rich recipes in every issue of Eat Well Naturally and Green Cuisine.)
5. Eat garlic. Study after study has confirmed garlic’s abilities to lower blood pressure, reduce phospholipids and cholesterol, strengthen heart action, increase immune response, reduce platelet clumping and clotting (thus reducing strokes) and stabilize blood sugar levels. Eat garlic raw or lightly cooked, several cloves a day.
6. Eat foods rich in essential fatty acids. Fresh pressed oils of wheat germ or flax seed are especially nourishing.
7. Drink lemon balm tea. It is so strengthening to the heart that there’s an old saying about it: “Those who drink lemon balm tea daily will live forever!” You can also steep a handful of fresh leaves in a glass of white wine for an hour or so and drink it with dinner. Or make lemon balm vinegar to use on your salads.
8. Move! Go for a walk, jump rope, swim, or do leg lifts and arm raises from your bed or wheelchair: however you can do it, do it! Regular exercise is key.
9. Avoid restrictive diets. Frequent dieting, fasting, binging and purging imbalance your electrolyte levels, causing weakening of the heart muscle and damage to the heart.
10. Eat as much as you want of: whole grains, vegetables, beans, greens, fruits, fish, seeds, and yogurt. Go easy on: nuts, cheese, and milk.
1. Stop smoking. Nourish yourself with a handful of sunflower seeds and a cup of nettle or oat straw infusion daily for 4 to 6 weeks before quitting. Sunflower seeds reduce the body’s craving for nicotine by filling the nicotine receptor sites. The infusions strengthen blood vessels and nerves and cushions the impact of withdrawal.
2. Touch and be touched. Many scientific studies have shown that people who were touched lovingly every day had significantly fewer heart problems than the control group.
3. Eat seaweeds. They have been shown to stabilize blood pressure, regulate levels of triglycerides, phospholipids and cholesterols, they dissolve fatty build-ups in the blood vessels, they can restore cardiac efficiency and prolong the life of the heart muscle, and they encourage a steady heart beat.
4. Eat foods rich in beta-carotenes: they can cut your risk of a stroke by 40 percent. Foods rich in beta-carotenes include carrots, cabbage, winter squash, sweet potatoes, dark leafy greens, apricots, and seaweed. (We try to include a few beta-carotene rich recipes in every issue of Eat Well Naturally and Green Cuisine.)
5. Eat garlic. Study after study has confirmed garlic’s abilities to lower blood pressure, reduce phospholipids and cholesterol, strengthen heart action, increase immune response, reduce platelet clumping and clotting (thus reducing strokes) and stabilize blood sugar levels. Eat garlic raw or lightly cooked, several cloves a day.
6. Eat foods rich in essential fatty acids. Fresh pressed oils of wheat germ or flax seed are especially nourishing.
7. Drink lemon balm tea. It is so strengthening to the heart that there’s an old saying about it: “Those who drink lemon balm tea daily will live forever!” You can also steep a handful of fresh leaves in a glass of white wine for an hour or so and drink it with dinner. Or make lemon balm vinegar to use on your salads.
8. Move! Go for a walk, jump rope, swim, or do leg lifts and arm raises from your bed or wheelchair: however you can do it, do it! Regular exercise is key.
9. Avoid restrictive diets. Frequent dieting, fasting, binging and purging imbalance your electrolyte levels, causing weakening of the heart muscle and damage to the heart.
10. Eat as much as you want of: whole grains, vegetables, beans, greens, fruits, fish, seeds, and yogurt. Go easy on: nuts, cheese, and milk.
Sunday, February 21, 2010
Top 10 Health Tips
1.Follow A Healthy, Balanced Diet: A balanced diet is the first step towards a beautiful, healthy body. Follow a healthy balanced diet that complements your lifestyle. An ideal diet should be high on fiber, low on fat, and must be supplemented with adequate amounts of fresh fruits and vegetables. Besides knowing what to eat, it is equally important to know the right proportions, meaning how much or how little to eat. Talk to a fitness expert and find out what's your daily calorie intake. Make food choices that have high nutritional value but are low in calories.
2.Eat Different Types Of Foods: According to Ayurveda, the Ancient Indian science of healing, rotating your food habits not only strengthens your immune system, it can also protect you from most illnesses. Try to eat vegetables and fruits of different colors each day. Try eating a different food at least thrice a month. Begin your day with an apple a day as the apple pectin cleanses the body's digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.
3.Don't Skip Your Breakfast: Are you surprised to see how some people manage to stay so fit, energetic and active the whole time and are able to stabilize their weight while you continue to put on weight and feel exhausted most of the time? Well, chances are, they eat a good breakfast and you don't! According to nutritionists and health experts, breakfast is the most important meal of the day and skipping your breakfast can lead to serious health problems besides adding those extra pounds as a result of binging on unhealthy snacks later in the day. Besides re-charging your energy levels, eating regular breakfast has several long-term benefits like:
* It results in faster weight loss
* Your body get more nutrients everyday
* Breakfast rich in fiber foods and wholegrain helps keep the heart healthy especially if you suffer from metabolic disorders like fluctuating blood pressure, obesity and cholesterol. It also helps stabilize blood sugar levels
* A good breakfast early in the morning sets your mood right and enables you to handle stress better
* You stay overall healthy! So begin your day with fresh fruits, fruit juices, hard-boiled eggs, wholegrain cereals and breads and stay healthy all day!
4. Drink Lots Of Water: Drinking a minimum of 7 to 8 glasses of water everyday cleanses all the impurities and toxins from your body and helps to get healthy, flawless skin.
In addition, the fluid in your body is responsible for the functioning of your internal organs including the metabolic processes. So if you're dehydrated, this whole process gets affected and your body tends to slow down leaving you feeling low and lethargic.
5. Exercise Regularly: Who does not dream of getting those six-pack abs? Besides making you look sexy and popular, regular exercising is also the best natural "anti-aging" recipe because it helps you stay and feel young by raising your energy levels, stabilizing your body weight, and enhancing flexibility, which reduces the wear and tear in your body.
You don't need to exercise for hours everyday, just take 15-20 minutes off your busy schedule everyday to sweat out that pot-belly or burn those extra-pounds that have been making it difficult for you to get into your favorite outfit! If you can't, make one of these a part of your routine: take the stairs instead of elevators and escalators to climb; Make it a habit to walk about 15 minutes everyday. If holistic healing is your thing, enroll yourself for yoga classes. If not, go swimming, take aerobics lessons or start shaking a leg or two at the local dance academy-whatever keeps you going, juts do it! If you're into sports, you can make it part of your fitness routine.
Remember, your external fitness is only a reflection of your inner fitness and a beautiful, healthy body reflects a fit, healthy mind.
6. Quit Smoking: Okay, so you've heard this countless times from your doctor, but here it comes again as one of our most important health tip-Quit Smoking! If you're one of those people who smoke to lose or gain weight, we'd stay think again! While smoking may have been related to an increase in metabolism, it is certainly not a good enough reason to substitute it with the huge risk of dying from lung cancer!
If that doesn't make you change your mind, this will. Recent studies have proved that smoking is also one of the leading factors that stimulate the process of aging in both men and women. So say no to cigarettes and stay young and healthy for the rest of your life!
7. Say No To Stress: We know what you're thinking-easier said than done! Agreed, but leading a stressful life can only make matters worse. On the other hand, leading a relaxed, stress-free life will not only reduce the risks of health related disorders, it will also calm you down and let you enjoy your life better.
While planning your day, strike a balance between home and work. If you have trouble remembering things-make a list of all the "things-to-do" before going to bed each night or simply set a "reminder" in your cell phone so you don't have to run around at the last minute. Staying positive and thinking happy thoughts is one of the most effective stress buster technique you can easily follow in your daily life.
Spend atleast 15 minutes doing something you love and enjoy each day. It could be a simple activity, like cuddling up in bed by yourself and watching a funny movie, enjoying a glass of your favorite wine, socializing with friends, reading, sweating it out at the gym, pampering yourself with a stress-releasing body massage, soaking in a hot tub, taking a stroll on the beach, playing with your dog, listening to your favorite music or simply lazing around and doing nothing!
8. Take Care Of Your Teeth: Remember the phrase "million dollar smile?" Well, your teeth have a lot to do with your smile and they can make or break your looks depending on how much or how little you've cared for them over the years! Dental health is an important aspect of your overall heath. One of the best ways to have healthy teeth, prevent gum-related infections and protect your heart is by flossing your teeth every day. Few of us know that gum infections if left untreated can cause inflammatory reactions in the body, which can lead to stroke and heart ailments.
9. Sleep Well: A good 7-8 hours of uninterrupted sleep is a must for our body to reboot itself and feel energetic next day. Lack of sleep affects our hormone levels and slows down metabolism often resulting in weight gain. Studies have shown that deep, uninterrupted sleep helps cell growth and cell repair, which can increase the metabolism and help in burning calories. If you suffer from sleeplessness, try some of these simple remedies:
* Avoid alcohol before going to bed
* Stay away from stimulants like coffee, tea and chocolates before going to sleep
* Regularize your sleeping habit
* Keep your bedroom clean and uncluttered; Use decors and furnishing with peaceful and soothing colors
* Avoid taking longer daytime naps
* Follow relaxation techniques (for ex-meditation) to reduce stress
Keep Your Brain Active: Keeping your mind in "good shape" is just as vital as taking care of your physical health, so be sure to indulge your brain on a daily basis. An idle mind is not only the devil's workshop, often the feeling of "aimlessness" or "nothingness" can cause boredom and can lead to depression and anxiety-related disorders.
One way to keep your brain engaged and busy is to constantly challenge yourself with new ideas and by learning new skills. Studies have shown than an active brain makes new connections between nerve cells that help cells communicate with one another. This allows our brain to store and access information easily, regardless of our age. Try some of these activities to keep your mind active and free from boredom:
* Learn to play a new musical instrument
* Learn a new language
* Indulge in crossword puzzles
* Play scrabble with a friend
* Participate in discussions and forums
* Maintain a blog and update it daily
* Switch careers or make a new beginning
* Read books on unfamiliar topics
* Pursue a new hobby
* Stay aware about what's going on in the world
u can get more free software and latest film download and more information to get click on my blog. http://healthrealted.blogspot.com/ this blog for health related tips http://shyamshekhar.blogspot.com/ this blog for download free software. http://latestfilms-shekhar.blogspot.com/ this blod for latest film download. pls check my friends this blog
Bookmark and Share
2.Eat Different Types Of Foods: According to Ayurveda, the Ancient Indian science of healing, rotating your food habits not only strengthens your immune system, it can also protect you from most illnesses. Try to eat vegetables and fruits of different colors each day. Try eating a different food at least thrice a month. Begin your day with an apple a day as the apple pectin cleanses the body's digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.
3.Don't Skip Your Breakfast: Are you surprised to see how some people manage to stay so fit, energetic and active the whole time and are able to stabilize their weight while you continue to put on weight and feel exhausted most of the time? Well, chances are, they eat a good breakfast and you don't! According to nutritionists and health experts, breakfast is the most important meal of the day and skipping your breakfast can lead to serious health problems besides adding those extra pounds as a result of binging on unhealthy snacks later in the day. Besides re-charging your energy levels, eating regular breakfast has several long-term benefits like:
* It results in faster weight loss
* Your body get more nutrients everyday
* Breakfast rich in fiber foods and wholegrain helps keep the heart healthy especially if you suffer from metabolic disorders like fluctuating blood pressure, obesity and cholesterol. It also helps stabilize blood sugar levels
* A good breakfast early in the morning sets your mood right and enables you to handle stress better
* You stay overall healthy! So begin your day with fresh fruits, fruit juices, hard-boiled eggs, wholegrain cereals and breads and stay healthy all day!
4. Drink Lots Of Water: Drinking a minimum of 7 to 8 glasses of water everyday cleanses all the impurities and toxins from your body and helps to get healthy, flawless skin.
In addition, the fluid in your body is responsible for the functioning of your internal organs including the metabolic processes. So if you're dehydrated, this whole process gets affected and your body tends to slow down leaving you feeling low and lethargic.
5. Exercise Regularly: Who does not dream of getting those six-pack abs? Besides making you look sexy and popular, regular exercising is also the best natural "anti-aging" recipe because it helps you stay and feel young by raising your energy levels, stabilizing your body weight, and enhancing flexibility, which reduces the wear and tear in your body.
You don't need to exercise for hours everyday, just take 15-20 minutes off your busy schedule everyday to sweat out that pot-belly or burn those extra-pounds that have been making it difficult for you to get into your favorite outfit! If you can't, make one of these a part of your routine: take the stairs instead of elevators and escalators to climb; Make it a habit to walk about 15 minutes everyday. If holistic healing is your thing, enroll yourself for yoga classes. If not, go swimming, take aerobics lessons or start shaking a leg or two at the local dance academy-whatever keeps you going, juts do it! If you're into sports, you can make it part of your fitness routine.
Remember, your external fitness is only a reflection of your inner fitness and a beautiful, healthy body reflects a fit, healthy mind.
6. Quit Smoking: Okay, so you've heard this countless times from your doctor, but here it comes again as one of our most important health tip-Quit Smoking! If you're one of those people who smoke to lose or gain weight, we'd stay think again! While smoking may have been related to an increase in metabolism, it is certainly not a good enough reason to substitute it with the huge risk of dying from lung cancer!
If that doesn't make you change your mind, this will. Recent studies have proved that smoking is also one of the leading factors that stimulate the process of aging in both men and women. So say no to cigarettes and stay young and healthy for the rest of your life!
7. Say No To Stress: We know what you're thinking-easier said than done! Agreed, but leading a stressful life can only make matters worse. On the other hand, leading a relaxed, stress-free life will not only reduce the risks of health related disorders, it will also calm you down and let you enjoy your life better.
While planning your day, strike a balance between home and work. If you have trouble remembering things-make a list of all the "things-to-do" before going to bed each night or simply set a "reminder" in your cell phone so you don't have to run around at the last minute. Staying positive and thinking happy thoughts is one of the most effective stress buster technique you can easily follow in your daily life.
Spend atleast 15 minutes doing something you love and enjoy each day. It could be a simple activity, like cuddling up in bed by yourself and watching a funny movie, enjoying a glass of your favorite wine, socializing with friends, reading, sweating it out at the gym, pampering yourself with a stress-releasing body massage, soaking in a hot tub, taking a stroll on the beach, playing with your dog, listening to your favorite music or simply lazing around and doing nothing!
8. Take Care Of Your Teeth: Remember the phrase "million dollar smile?" Well, your teeth have a lot to do with your smile and they can make or break your looks depending on how much or how little you've cared for them over the years! Dental health is an important aspect of your overall heath. One of the best ways to have healthy teeth, prevent gum-related infections and protect your heart is by flossing your teeth every day. Few of us know that gum infections if left untreated can cause inflammatory reactions in the body, which can lead to stroke and heart ailments.
9. Sleep Well: A good 7-8 hours of uninterrupted sleep is a must for our body to reboot itself and feel energetic next day. Lack of sleep affects our hormone levels and slows down metabolism often resulting in weight gain. Studies have shown that deep, uninterrupted sleep helps cell growth and cell repair, which can increase the metabolism and help in burning calories. If you suffer from sleeplessness, try some of these simple remedies:
* Avoid alcohol before going to bed
* Stay away from stimulants like coffee, tea and chocolates before going to sleep
* Regularize your sleeping habit
* Keep your bedroom clean and uncluttered; Use decors and furnishing with peaceful and soothing colors
* Avoid taking longer daytime naps
* Follow relaxation techniques (for ex-meditation) to reduce stress
Keep Your Brain Active: Keeping your mind in "good shape" is just as vital as taking care of your physical health, so be sure to indulge your brain on a daily basis. An idle mind is not only the devil's workshop, often the feeling of "aimlessness" or "nothingness" can cause boredom and can lead to depression and anxiety-related disorders.
One way to keep your brain engaged and busy is to constantly challenge yourself with new ideas and by learning new skills. Studies have shown than an active brain makes new connections between nerve cells that help cells communicate with one another. This allows our brain to store and access information easily, regardless of our age. Try some of these activities to keep your mind active and free from boredom:
* Learn to play a new musical instrument
* Learn a new language
* Indulge in crossword puzzles
* Play scrabble with a friend
* Participate in discussions and forums
* Maintain a blog and update it daily
* Switch careers or make a new beginning
* Read books on unfamiliar topics
* Pursue a new hobby
* Stay aware about what's going on in the world
u can get more free software and latest film download and more information to get click on my blog. http://healthrealted.blogspot.com/ this blog for health related tips http://shyamshekhar.blogspot.com/ this blog for download free software. http://latestfilms-shekhar.blogspot.com/ this blod for latest film download. pls check my friends this blog
Bookmark and Share
Top 10 Body Building Tips
1. Heavy Weights
The action of lifting heavy weights helps to increase muscle mass. By lifting weights that are too light for your level of body building, you reduce the effectiveness of your work out.
2. Correct Technique
Lifting weights and working out is pointless if your technique is wrong. You can also sustain some serious injuries if you’re using massive weights incorrectly. Be sure your technique is correct, take your time, and get it right for maximum effect.
3. Slow and Steady
Repetitions can be boring and the temptation to rush through them beats most people’s will power. Don’t give in and be tempted to rush through your reps. Take your time with each set and perform each lift slowly and steadily. This forced slow control is a great way to build muscle mass very quickly.
4. Correct Amount of Reps and Sets
When you’re working on your body building session, cutting the amount of repetitions short or not doing enough sets can defeat the aim of what you’re trying to achieve. On the other hand, going overboard and doing way too many sets in an attempt to speed up your body building can do damage as well.
5. Intense Training
Following on from the last tip, you still need to be sure your body building training sessions are intense. There’s no point stopping your workout at precisely 7 reps if you feel capable of doing 10. Be sure you work hard at each set until you really feel you can’t do one more using good technique to complete it.
6. Cardio
Keep your cardio sessions to a minimum if possible. If you’re trying to build muscle then you’ll need calories. By doing too much cardio, you’ll be burning any calories you’ve taken in during the cardio workout instead of during your muscle building session.
7. Hydrate
Water is vitally important while you’re body building. Be sure you drink lots of water every day to keep your body hydrated and to flush any toxins from your body. It also helps to increase the blood circulation around your body.
8. Body Building Section Days
Don’t try to complete a workout that covers your entire body on the same day. Use different days to focus on individual areas. By working on arms and shoulders on one day and choosing a different day to work on legs you’re giving the individual muscle sections time to recover for maximum body building potential.
9. Food Intake
Monitor your food intake and be sure you’re eating food that promotes muscle growth. High carbohydrate healthy foods like apples, bananas, oatmeal, rice, and potatoes should be included in your daily diet. These will supply your energy levels to maintain your body building workout intensity.
Lean foods like chicken and fish are also great for muscle building. Tuna is ideal as a low cost, high protein food that contains almost no fat or carbohydrates. Perfect for any body building plan!
10. Sleep
When you’re building muscle you need to get plenty of rest and sleep. This gives your body time to recover and regain strength before your next body building workout.
The action of lifting heavy weights helps to increase muscle mass. By lifting weights that are too light for your level of body building, you reduce the effectiveness of your work out.
2. Correct Technique
Lifting weights and working out is pointless if your technique is wrong. You can also sustain some serious injuries if you’re using massive weights incorrectly. Be sure your technique is correct, take your time, and get it right for maximum effect.
3. Slow and Steady
Repetitions can be boring and the temptation to rush through them beats most people’s will power. Don’t give in and be tempted to rush through your reps. Take your time with each set and perform each lift slowly and steadily. This forced slow control is a great way to build muscle mass very quickly.
4. Correct Amount of Reps and Sets
When you’re working on your body building session, cutting the amount of repetitions short or not doing enough sets can defeat the aim of what you’re trying to achieve. On the other hand, going overboard and doing way too many sets in an attempt to speed up your body building can do damage as well.
5. Intense Training
Following on from the last tip, you still need to be sure your body building training sessions are intense. There’s no point stopping your workout at precisely 7 reps if you feel capable of doing 10. Be sure you work hard at each set until you really feel you can’t do one more using good technique to complete it.
6. Cardio
Keep your cardio sessions to a minimum if possible. If you’re trying to build muscle then you’ll need calories. By doing too much cardio, you’ll be burning any calories you’ve taken in during the cardio workout instead of during your muscle building session.
7. Hydrate
Water is vitally important while you’re body building. Be sure you drink lots of water every day to keep your body hydrated and to flush any toxins from your body. It also helps to increase the blood circulation around your body.
8. Body Building Section Days
Don’t try to complete a workout that covers your entire body on the same day. Use different days to focus on individual areas. By working on arms and shoulders on one day and choosing a different day to work on legs you’re giving the individual muscle sections time to recover for maximum body building potential.
9. Food Intake
Monitor your food intake and be sure you’re eating food that promotes muscle growth. High carbohydrate healthy foods like apples, bananas, oatmeal, rice, and potatoes should be included in your daily diet. These will supply your energy levels to maintain your body building workout intensity.
Lean foods like chicken and fish are also great for muscle building. Tuna is ideal as a low cost, high protein food that contains almost no fat or carbohydrates. Perfect for any body building plan!
10. Sleep
When you’re building muscle you need to get plenty of rest and sleep. This gives your body time to recover and regain strength before your next body building workout.
10 Tips for Success for Engineering Students
1. Identify the people who inspire you, and find out what makes them tick. If you love Apple products, Steve Jobs may be your idol, or perhaps you love the Segway and its creator, Dean Kamen. You can easily find out a lot of information about Jobs and Kamen—or just about any other prominent person in technology—so use it to look into what's helped these people and their companies become so successful. Then emulate their good traits in your personal, scholastic, and professional life.
2. Develop a portfolio of projects. Participate in every hands-on, experiential learning opportunity that a balanced schedule allows. This way, you'll have something unique to show a prospective employer (or venture capitalist) when you graduate, while other students will only be able to list their courses. In addition, you'll be far more likely to retain the knowledge you've gained in classes because you'll be applying it and, in the process, boosting your communication and interpersonal skills.
3. Learn the value of networking. When it comes to being a leader, whom you know is almost as important as what you know. Attend lectures on your campus and introduce yourself to the speakers. Check with your school's alumni association to get a list of alumni from your program who want to connect with undergraduates.
4-Star Tip. In addition to E-mail, you can use LinkedIn or other social media tools to connect online. But remember: There's no substitute for a traditional, face-to-face meeting, so if you can find a way to meet in person, that's always the best.
[Read How a College Grad Can Get Recruited.]
4. Work in teams as much as you can. Whether it's creating a solar-powered car, participating in a sport, or writing for the school paper, get involved with an organization that requires a team effort to produce great results. Throughout your career, you can be sure you'll work in teams, and the skills you develop in school will help prepare you to lead teams when you graduate.
5. Seek informal leadership roles. You're always a leader, whether you're officially in charge of a team or not. Sounds counterintuitive, but you can lead from any position in an organization by influencing how people work together and how they make decisions. Usually people think that the leader is the president or the manager, but if you learn how to recognize and deal with various leadership styles from any position in a team, you'll be seen as a leader when you take on your first job or internship.
6. Find your flaws—and fix them. As with any skill, leadership needs constant improvement. When you are part of a team, try to create a way to get feedback from team members, group leaders, and professors. When you have concrete feedback on how people view you, you can work to improve your skills, including communication and leadership. Plus, you'll learn how to accept—and give—constructive criticism. That's absolutely necessary for your future career.
[Read 5 Things a Younger Worker Should Know.]
7. Take a business class. As an engineer, it's not enough for you to be technically proficient; you need to have business savvy. If you're going to be a leader, you need to understand what a P&L is (also known as an income statement), read organization charts, know how to negotiate contracts, and be familiar with the myriad other functions that every top engineer needs to know. Otherwise, you won't understand what to do when an accountant, lawyer, or middle manager gets in the way. A business course or two can take you a long way, and these classes are often easier to pass than your calculus course!
8. Take design and other humanities classes. There's a wide world out there beyond problem sets, laboratories, and theory. Take a visual design course so you'll learn to represent ideas graphically. Take a cognitive science course to learn how people interpret the world and understand it. Take a literature course to develop your knowledge and appreciation of the classic books, which will help you write and communicate more effectively.
5-Star Tip. Tomorrow's leaders will have to communicate effectively across international borders and be familiar with other cultures, so develop some proficiency in another language, travel abroad, or meet students from other cultures. Start "globalizing" right at college.
9. Make your summers productive. Employers place tremendous value on practical experience. Seek out internship opportunities actively and early in your academic career. Try to demonstrate through your internships a series of evolving leadership experiences, and use the internships to build your portfolio of actual projects/products. New graduates who can show a commitment to using their summer to continue to learn are always viewed more seriously by a prospective employer.
10. Recruit and develop your personal b oard of d irectors. As an undergraduate, you might feel alone when confronted with hard decisions about the courses to take, jobs to apply for, or even balancing school work and your personal life. You won't feel alone if you develop a personal board of directors just for you. Just as a company has a board that guides the organization, you can stock your board with professionals from organizations and companies, as well as former teachers and knowledgeable family friends.
Extra Pointer. Be sure to "nurture" your board of directors: Keep in touch with them, provide them regular updates, ask them for guidance, and be sure to thank them for any help they provide. And don't be afraid of conflicting advice. If members offer different suggestions, you'll have the occasion to balance off one idea against another and make your own decision—just like at a real company.
2. Develop a portfolio of projects. Participate in every hands-on, experiential learning opportunity that a balanced schedule allows. This way, you'll have something unique to show a prospective employer (or venture capitalist) when you graduate, while other students will only be able to list their courses. In addition, you'll be far more likely to retain the knowledge you've gained in classes because you'll be applying it and, in the process, boosting your communication and interpersonal skills.
3. Learn the value of networking. When it comes to being a leader, whom you know is almost as important as what you know. Attend lectures on your campus and introduce yourself to the speakers. Check with your school's alumni association to get a list of alumni from your program who want to connect with undergraduates.
4-Star Tip. In addition to E-mail, you can use LinkedIn or other social media tools to connect online. But remember: There's no substitute for a traditional, face-to-face meeting, so if you can find a way to meet in person, that's always the best.
[Read How a College Grad Can Get Recruited.]
4. Work in teams as much as you can. Whether it's creating a solar-powered car, participating in a sport, or writing for the school paper, get involved with an organization that requires a team effort to produce great results. Throughout your career, you can be sure you'll work in teams, and the skills you develop in school will help prepare you to lead teams when you graduate.
5. Seek informal leadership roles. You're always a leader, whether you're officially in charge of a team or not. Sounds counterintuitive, but you can lead from any position in an organization by influencing how people work together and how they make decisions. Usually people think that the leader is the president or the manager, but if you learn how to recognize and deal with various leadership styles from any position in a team, you'll be seen as a leader when you take on your first job or internship.
6. Find your flaws—and fix them. As with any skill, leadership needs constant improvement. When you are part of a team, try to create a way to get feedback from team members, group leaders, and professors. When you have concrete feedback on how people view you, you can work to improve your skills, including communication and leadership. Plus, you'll learn how to accept—and give—constructive criticism. That's absolutely necessary for your future career.
[Read 5 Things a Younger Worker Should Know.]
7. Take a business class. As an engineer, it's not enough for you to be technically proficient; you need to have business savvy. If you're going to be a leader, you need to understand what a P&L is (also known as an income statement), read organization charts, know how to negotiate contracts, and be familiar with the myriad other functions that every top engineer needs to know. Otherwise, you won't understand what to do when an accountant, lawyer, or middle manager gets in the way. A business course or two can take you a long way, and these classes are often easier to pass than your calculus course!
8. Take design and other humanities classes. There's a wide world out there beyond problem sets, laboratories, and theory. Take a visual design course so you'll learn to represent ideas graphically. Take a cognitive science course to learn how people interpret the world and understand it. Take a literature course to develop your knowledge and appreciation of the classic books, which will help you write and communicate more effectively.
5-Star Tip. Tomorrow's leaders will have to communicate effectively across international borders and be familiar with other cultures, so develop some proficiency in another language, travel abroad, or meet students from other cultures. Start "globalizing" right at college.
9. Make your summers productive. Employers place tremendous value on practical experience. Seek out internship opportunities actively and early in your academic career. Try to demonstrate through your internships a series of evolving leadership experiences, and use the internships to build your portfolio of actual projects/products. New graduates who can show a commitment to using their summer to continue to learn are always viewed more seriously by a prospective employer.
10. Recruit and develop your personal b oard of d irectors. As an undergraduate, you might feel alone when confronted with hard decisions about the courses to take, jobs to apply for, or even balancing school work and your personal life. You won't feel alone if you develop a personal board of directors just for you. Just as a company has a board that guides the organization, you can stock your board with professionals from organizations and companies, as well as former teachers and knowledgeable family friends.
Extra Pointer. Be sure to "nurture" your board of directors: Keep in touch with them, provide them regular updates, ask them for guidance, and be sure to thank them for any help they provide. And don't be afraid of conflicting advice. If members offer different suggestions, you'll have the occasion to balance off one idea against another and make your own decision—just like at a real company.
Friday, February 19, 2010
Tips For Healthy Teeth
1. Clean your teeth after eating by toothbrush and dental floss. Use a correct toothbrush, and brush and floss correctly.
2. Visit the dentist regularly. Periodontal disease of gums is common in adults and in older people. The dentist can remove plaque from teeth, reducing the number of bacteria - a key to helping prevent tooth decay and gum disease.
3. If you experience the following, then you have chances of a periodontal disease:
Gums bleeding during brushing
Red and/or swollen gums
Gums that have pulled away from the teeth, Pus between the teeth and gums
Bad breath
Loose teeth.
4. Don't ignore gums that bleed when you brush or floss or changes in the way your teeth fit together when you bite.
5. Ask your dentist about cosmetic options for improving the appearance of teeth that are stained or chipped.
6. Don't use tobacco products; they can increase your risk of gum disease and cancer of the mouth and throat.
7. Don't chew on hard objects that could crack a tooth.
8. Wear a mouth guard when playing active sports.
9. Eat a balanced diet for good overall health, selecting a variety of foods from the five main food groups (bread, cereals, and other grain products; fruits; vegetables; meat, poultry, fish and alternatives; milk, cheese, and yogurt), and limit snacks.
10. Eating sweetened cereals dry is bad for teeth, always add milk.
11. Drinking frequent cups of tea or coffee with sugar added will increase the risk of teeth decay.
12. When less saliva is available on very hot days, one should not consume foods containing sugars that stick in the teeth.
13. Chewable vitamin C tablets with or without sugar are acidic and are a hazard for not only children’s teeth but also to adult's teeth. Do not use lemon juice for whitening because vitamin C will cause the teeth to lose calcium damaging teeth quicker than anything else.
14. Tips for Babies teeth
* Don't give babies a bottle containing milk, juice or a formula in bed, this is a not good for their teeth. The sugars from milk or juice around the mouth for long periods can lead to decay in a baby’s little teeth.
* Prolonged breast feeding with small feeds every few minutes can also lead to tooth decay.
* When babies get teeth, it is important to give them foods to chew. Young children need help to clean their teeth properly.
Simple tips for healthy teeth as recommended by American Dental Association are given below.
1. Brush your teeth twice daily with fluoride toothpaste and clean between your teeth daily with floss or an interdental cleaner. This takes just a few minutes a day. Use a correct toothbrush, and brush and floss correctly.
2. Eat a balanced diet for good overall health, selecting a variety of foods from the five main food groups (bread, cereals, and other grain products; fruits; vegetables; meat, poultry, fish and alternatives; milk, cheese, and yogurt), and limit snacks.
3. See your dentist regularly for a dental examination and professional cleaning - a key to helping prevent tooth decay and gum disease.
4. If you experience the following, then you have chances of a periodontal disease:
Gums bleeding during brushing
Red and/or swollen gums
Gums that have pulled away from the teeth, Pus between the teeth and gums
Bad breath
Loose teeth
5. Ask your dentist about cosmetic options for improving the appearance of teeth that are stained or chipped.
6. Don't use tobacco products; they can increase your risk of gum disease and cancer of the mouth and throat.
7. Don't chew on hard objects that could crack a tooth.
8. Don't ignore gums that bleed when you brush or floss or changes in the way your teeth fit together when you bite.
9. Wear a mouth guard when playing active sports.
2. Visit the dentist regularly. Periodontal disease of gums is common in adults and in older people. The dentist can remove plaque from teeth, reducing the number of bacteria - a key to helping prevent tooth decay and gum disease.
3. If you experience the following, then you have chances of a periodontal disease:
Gums bleeding during brushing
Red and/or swollen gums
Gums that have pulled away from the teeth, Pus between the teeth and gums
Bad breath
Loose teeth.
4. Don't ignore gums that bleed when you brush or floss or changes in the way your teeth fit together when you bite.
5. Ask your dentist about cosmetic options for improving the appearance of teeth that are stained or chipped.
6. Don't use tobacco products; they can increase your risk of gum disease and cancer of the mouth and throat.
7. Don't chew on hard objects that could crack a tooth.
8. Wear a mouth guard when playing active sports.
9. Eat a balanced diet for good overall health, selecting a variety of foods from the five main food groups (bread, cereals, and other grain products; fruits; vegetables; meat, poultry, fish and alternatives; milk, cheese, and yogurt), and limit snacks.
10. Eating sweetened cereals dry is bad for teeth, always add milk.
11. Drinking frequent cups of tea or coffee with sugar added will increase the risk of teeth decay.
12. When less saliva is available on very hot days, one should not consume foods containing sugars that stick in the teeth.
13. Chewable vitamin C tablets with or without sugar are acidic and are a hazard for not only children’s teeth but also to adult's teeth. Do not use lemon juice for whitening because vitamin C will cause the teeth to lose calcium damaging teeth quicker than anything else.
14. Tips for Babies teeth
* Don't give babies a bottle containing milk, juice or a formula in bed, this is a not good for their teeth. The sugars from milk or juice around the mouth for long periods can lead to decay in a baby’s little teeth.
* Prolonged breast feeding with small feeds every few minutes can also lead to tooth decay.
* When babies get teeth, it is important to give them foods to chew. Young children need help to clean their teeth properly.
Simple tips for healthy teeth as recommended by American Dental Association are given below.
1. Brush your teeth twice daily with fluoride toothpaste and clean between your teeth daily with floss or an interdental cleaner. This takes just a few minutes a day. Use a correct toothbrush, and brush and floss correctly.
2. Eat a balanced diet for good overall health, selecting a variety of foods from the five main food groups (bread, cereals, and other grain products; fruits; vegetables; meat, poultry, fish and alternatives; milk, cheese, and yogurt), and limit snacks.
3. See your dentist regularly for a dental examination and professional cleaning - a key to helping prevent tooth decay and gum disease.
4. If you experience the following, then you have chances of a periodontal disease:
Gums bleeding during brushing
Red and/or swollen gums
Gums that have pulled away from the teeth, Pus between the teeth and gums
Bad breath
Loose teeth
5. Ask your dentist about cosmetic options for improving the appearance of teeth that are stained or chipped.
6. Don't use tobacco products; they can increase your risk of gum disease and cancer of the mouth and throat.
7. Don't chew on hard objects that could crack a tooth.
8. Don't ignore gums that bleed when you brush or floss or changes in the way your teeth fit together when you bite.
9. Wear a mouth guard when playing active sports.
Tuesday, February 16, 2010
10 TIPS FOR EASY WEIGHT LOSS
Tip 1: Find out how many calories you need
BMR (Basal Metabolic Rate)
BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
weight loss tipsTool: Use our online Calories Calculator to calculate how many calories you need every day.
Tip 2: Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
Tip 3: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
Tip 4: Do not Skip Meals
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
Tip 5: Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
Tip 6: Don't be overly-restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
Tip 7: Understand Food Claims and Labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
Tip 8: Watch for the sugary drinks
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
Tip 9: Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
Tip 10: Exercise, period
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
BMR (Basal Metabolic Rate)
BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
weight loss tipsTool: Use our online Calories Calculator to calculate how many calories you need every day.
Tip 2: Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
Tip 3: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
Tip 4: Do not Skip Meals
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
Tip 5: Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
Tip 6: Don't be overly-restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
Tip 7: Understand Food Claims and Labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
Tip 8: Watch for the sugary drinks
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
Tip 9: Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
Tip 10: Exercise, period
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
Sunday, February 14, 2010
10 tips for healthy skin
Clean, clear skin is important to help reduce the possibility of acne, and acne scars. Fighting existing acne is alot harder and more expensive than preventing acne, so you should develop a daily skin care regimen to help you avoid acne breakouts. Your daily regimen does not have to be time consuming or expensive, but it does need to become a daily habit to be effective. Here are ten tips to clear skin. 1. Wash your face at least twice each day, using a pure soap such as Ivory, and clean water. Hot water opens pores, so wash with hot water. Cold water closes pores, so splash your face with cold water after washing to ensure that your pores are protected from the environment. Splash with cold water before applying makeup as well. 2. Reduce the use of cosmetics as much as possible. These clog pores. If you must wear makeup, make sure that you are using hypoallergenic products, or products for sensitive skin. Splash your face with cold water before applying, and make sure you wash all the makeup away before going to bed. 3. Keep you hair and hands off your face. Hair and hands contain oils that can cause acne breakouts. When applying creams or makeup to the face, use applicators - not your hands. Don't lean with your hands on your face either. Keep your hair pulled back off your face. 4. Hydrate the body - and the skin - with water. Hydrated skin is healthy skin. Water helps to detoxify our bodies, and our skin, ridding us of elements that make us ill, as well as elements that can cause acne. 5. Eat a well balanced diet, and make sure that you include plenty of fresh fruits and vegetables. Fruits and vegetables contain quite a bit of natural vitamin A and vitamin E, which is essential to good skin care. 6. Don't avoid the sun altogether, because that isn't healthy, but limit your time in the sun, and use a good sunscreen. Overexposure to the sun, or ultraviolet rays, can not only cause acne, but it can cause skin to age quickly. It can also cause skin cancer. Make sure you wash the sunscreen off when you come in from the sun to avoid getting clogged pores. 7. Don't squeeze pimples, or pick at any sores. This can cause the spread of acne, and it can leave scars as well. Instead, treat the pimples and sores with topical ointments and creams, keeping your hands off of them. Use cotton balls or q-tips to apply ointments and creams. 8. Make sure that you get plenty of rest. When we sleep, our bodies basically reset. Hormones and chemicals are produced that are not produced when we are awake. You need at least eight hours of uninterrupted sleep each night. Sleep is good for the skin. 9. Stress is bad for the skin. Just as good hormones and chemicals are produced and released when we sleep, bad hormones and chemicals are produced when we are stressed. Avoid stress as much as possible, and learn to do deep breathing exercises, or other stress reducing techniques, for those times when you are stressed. 10. Treat yourself to a day spa once every two or three months for the ultimate skin care experience. Not only is this quite relaxing, it is great for the skin. The spa operators will be able to give you more tips to clear skin
10 Tips To Healthy Eating
1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.
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