Health & Beauty Tips

Archive for the ‘Fitness Tips’ Category

Adequate nutrients within energy needs

Consume a variety of foods within the food groups

Meet recommendations within energy needs through a balanced diet

Weight management

Maintain healthy body weight by balancing energy intake and expenditure

Prevent gradual weight gain over tune through small decreases in loc.4 intake and increasing physical activity

Physical activity

Engage in regular moderate-intensity exercise

• 30 minutes to reduce disease risk

• 60-90minutes for weight loss and maintenance

Food groups to encourage

Fruits and vegetables, whale grains (at least half of total grains) and dairy products (three servings daily)

Fats

Should provide 20-35% of dietary intake. Mainly from unsaturated sources

No more than 10% of the dietary energy intake should come from saturated fat; less than 300mg cholesterol daily

Keep trans fat intake as low as possible

Choose protein sources low in fat

Carbohydrates

Choose fruits, vegetables and whole grains and foods low in added sugars and caloric sweeteners

Sodium and potassium

Limit sodium to 2.300mg (1 teaspoon of salt per day)

Choose foods high in potassium, such as fruits and vegetables

Alcoholic beverages

If you chose to drink alcoholic beverages, do so sensibly and in moderation

• 1 drink per day for women

• 2 drinks per day for men

Food safety

Keep food safe to eat

1.) Do not give up! Seek friends to help you out – without them it will be harder. Find exercise buddies if possible. Let your family know you are serious about eating healthy so when you eat with them they respect your eating habits. Changing your lifestyle is hard, but it’s worth it in the end.

2.) Get all sugar out of your home! If you have family, ask them to be patient for the first two sugar – free weeks. Then, start adding back only their favorite sweets. Now, I have no desire to eat anything with sugar. Good luck!

3.) Exercise – it works. The diet helps, but I know the exercise really helped me and helped me to feel better.

4.) It helps me to get on the scale everyday. That way if my weight varies by pond or two, I can take it easy and get it off right away, before it becomes 5 or 10 pounds.

5.) Set realistic goals. If someone would have told me that I was going to lose 55 lbs, I would have told them they were crazy. But with every 5 lbs that I accomplished, I felt empowered!

6.) Stick with it. You may not see the results at first, but when you do you will be so proud of your self.

7.) Cut out all drinks that are highly caloric or sugary. Drink at least two or three liters of water everyday and I know you will see results!

8.) Believe in your self and tell your self you can do it. Tell your self these are the reasons to lose weight, instead of reasons to blow it off until next week. I blew it off for years and I paid for it with my asthma. I believe you can do anything you put your mind to it. The end results are wonderful.

As most of peoples are very busy in their lives, they don’t have much more time to doing an exercise. Doing a regular light exercises like as walking, running etc. are very helpful to keep maintain body healthy & fitness. Gradually introducing exercise will guide to longer patterns of fitness rather than adopting a cruel workout system each New Year’s. A simple way to start regular exercises with walking. Many research studies and case studies have shown that walking 2 miles-a-day reduce the risk of death almost in half! 30 minutes exercises in a day also reduce as much risk of a heart attack.

It is not as important to take a certain number of hours of sleep; so much as it is to take the same amount of sleep, at the same time, day in and day out. Sleep gives your body a chance to cure and regenerate; having a stable sleeping habit will help your body take care of itself more easily. If you do not take enough sleep cycles over an extended period of time (48+ hours) you can seriously & directly affect your physical and mental health.

People who have close friends or life partners have been shown to live longer and healthier lives. This is because of the alleviation of stress, boredom, and depression. The result will be a mentally and physically healthier person. Value your friends and family.

This universal solvent is a most effective weapon against toxins and many other diseases. It flushes out your system like nothing has been happened.Decreases the stress and depression in your life: This may have a very negative impact on your heart, and other physiology. Learn to survive with stress by trying different relaxation techniques or simply by looking at things differently. Take deep breaths during your most stressful & depression moments.

Any form of smoke is bad habit and it is dangerous for you, no matter how little you take in. While tobacco companies still stick on their claims that smoking does not cause for the cancer, there is a consensus in the medical community that smoking is very hazardous and dangerous for your health and can often result in premature death. Attempt to break the addiction by using the substitute of nicotine by nicotine gum, or a nicotine patch.

Identifying your potentially deadly health problems early and take a precaution action against them.

Avoid excessive indulgence: Much more proportion of anything can cause harm, whether it is food, drink, drugs, or even medicine — even Tylenol can be serious if ingested in great enough quantity. Non-prescription and illegal drugs may contain chemicals and/or other drugs that are unhealthy for human consumption, but keep in mind that alcohol and tobacco are among the most horrible drugs. Never forget that caffeine is also a drug. Any drug, from alcohol carries with it a risk of shortening and ending your life. If you do decide to use any drugs, be responsible & careful — do your research, make sure you understand their properties and side effects, and use them appropriately. This same applies for food — read nutrition labels and do some research to understand what the information means to your health. With anything you ingest, self-control is key.

Wear sun block: Even if you are dark skinned and have no history of skin cancer in your heredity or family, the increasing number of UVA and UVB rays hitting the Earth from the sun pose a threat to anyone and everyone who spends more than 15 minutes a day out of the house or office. Use SPF 30 or higher.