Saturday, 24 September 2011

Healthy diet . how to eat ?

If you eat what you, it follows that to follow a healthy diet is well balanced. "Do you want a variety of foods to eat," said Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Center for Inflammatory Bowel Disease at Virginia Commonwealth University in Richmond Health Center. "I do not want to be too restrictive to a group of foods or eating too much of others."
Healthy Nutrition: The Building Blocks
The best source for meal planning for most Americans, the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Guide Pyramid. The pyramid, updated in 2005, suggests that a healthy diet should eat every day:

6 to 8 servings of grain. This should include bread, cereals, rice and noodles, and at least three servings of whole grain products. One serving is one slice of bread is, then a serving of cereal half (cooked) 1 cup (RTE). A portion of rice or pasta 1 / 2 cup cooked (1 oz dry). Save responsible for fat baked goods like croissants, muffins, donuts and a treat.

2 to 4 servings of fruits and vegetables.
2 to 3 servings of milk, yogurt and cheese
2 portions of meat, poultry, fish, dry beans, eggs and nuts.
Use slim, oils and sweets sparingly.
Healthy diet: Eating right and the right amount.
How many calories you need in a day depends on your gender, age, body type and activity level. Usually need active children between 2 and 8 years 1400-2000 calories per day. Active adolescent girls and women can eat about 2200 calories a day without gaining weight. Adolescents and men who are very active, consume should hold about 3,000 calories per day to reduce weight. If you are not active, the decline in calorie intake 400-600 calories per day.

The best way to know how much to eat is to listen to your body, leaving says Donald Novey, MD, an integrative medicine physician with the medical group attorney in Park Ridge, Illinois, "the table, if you feel comfortable, . but wait not yet completed about 20 minutes, "he said." Normally, the body says.. "Well," If you want still hungry afterward, you may eat more "
A healthy diet is exercise a part of the plan.
At the bottom of the new USDA food pyramid is a space for the year. Exercise is an important part of a balanced diet and good nutrition. You can "great prices," said Dr. Novey, by exercising and eating "healthy eating foods that nature provides."
No regime should eliminate food groups, fats, including oils and sweets. It is normal to include in your diet while occasionally and in moderation, said Bickston.
For a healthy diet, the best way to produce beef, pork, veal, lamb, chicken and fish is to bake or grill. Look for the words "loin" or "round" cuts of meat because they are the leanest. Remove all visible fat and skin before cooking and season with herbs, spices, marinades and no fat. One serving of meat, fish or chicken is 2 to 3 ounces of some foods cross as beans, lentils and peanut butter, protein without animal fat and cholesterol, the type of meat. A corn ¼ cup cooked or 1 tablespoon of peanut butter equals 1 gram of fat meat.
. Choose dairy products wisely. For fat cheese or low fat. Yogurt instead of sour cream in many recipes and no one will notice the difference. One serving of milk equals 1 cup milk or yogurt or 1.5 to 2 ounces to 3 cheese.
occasionally 4-6 persons. Most fruits and vegetables are naturally low in fat, so a great addition to your healthy diet. Fruits and vegetables also contain fiber, vitamins and minerals that you work for your body systems at peak efficiency. Fruits and vegetables also add spice to a healthy diet. It is best fresh, steamed, or sliced ​​to use in salads. Make sure you give plenty of calorie ingredients, butter and mayonnaise, except occasionally. One serving of raw or cooked vegetables is 1 / 2 cup (1 cup leafy green vegetables), one serving of fruit 1 / 2 cup fresh fruit or the size of a tennis court ball.

Five healthy lifestyle for the quality of life

Do you live sad day to ask when will it end? You want to live a happy life? I want to see, feel and live a nice - to appreciate life filled with moments - really exciting? Read further to have a sample of five lifestyle tips and tricks for you and we developed to improve the quality of your life!

Healthy eating
Eat a healthy, in fact, have a significant impact on your life. Research both in many places around the world, the continued use of junk food is not only your levels of cholesterol and fats in the level of health that leads to obesity, but also ultimately led a life of laziness and neglect.

Eat a healthy diet, try these tips to help you take the first few steps on the scale of good nutrition:

They eat three times a day.
The last dinner (lunch or dinner) must be at least 3 hours before bedtime.
Avoid junk food
Eat fruits as part of their meal, but after 1 hour of main course - not to bloat the stomach.
Avoid sweets and chocolate a lot. Although a portion of chocolate per day (0.5 ounces or less) is said to be good for your health.
Drink at least 1.5 to 2 liters of water (not juice, coffee or other liquids) per day - this will help your kidneys are working properly and prolong their activity (and thus your life)
Go for at least 30 minutes per day helps to regulate blood circulation and overall health. Try not to go walking or exercise after a meal, because it hinders the process of digestion, the benefits of sport, as well as frequent causes and / or reduce tender points.

Listen to Music
The music was one of the most relaxing and enjoying the spiritual life have been called. Of course, the joy of music is different from person to person, but the music is generally agreed to be the kind of soothing sweet classic.

Take at least 50-10 minutes of meditation a day. To help you in the mood, thinking about something, you might as well listen to relaxing music. This is due to sound like one attack per day.

Their goal
Rather have a final destination (like an eternal life, working toward a goal or humanitarian) and work your way to them with traces of targets that may or may not do with the ultimate goal, but you meet a need or aspiration.

There are a number of books, articles, research reports and statistics that have been written, composed and played on the lifestyle-oriented goals and benefits. In fact, the current bestsellers in the U.S. Rick Warren is to consider "The Purpose Driven Life." This book takes you through a series of brainstorming sessions, making their way (can) for the presence of God to recognize his love for you and then you can also discover, to make the goal of creation. This target is not on the surface of evangelical, but through their own work in the family, and to, you can serve its purpose / her existence, when the target placed in front of him.

As simple as it sounds, many people tend to lose and instead of frown. It takes about 17 facial muscles to smile, then it takes about 41 facial muscles to frown about. Regardless of the exact number (which is the subject of much controversy among scientists, researchers and other experts), no one has denied that it takes more effort to wrinkle the forehead - and set the mood a lot less tense - turn.

Ever the saying "A smile is contagious?" Well, that's very true that most studies show.

Prolongs life - a smile can indeed (or at least are not so many other factors reduced in our lives) in the renewal of your life. The benefit increases when the smile turns into a real laugh, but nevertheless, the advantage of an issue to consider.

Avoid pleats / decrease - this is certainly good news for proponents of maintaining the youthful look and feel over the years. Smiling uses less muscles than frowning, she tends to the tension in the face that one of the factors that lead to reduce wrinkles.

Alcohol consumption: improving health or health risk?

A number of studies have shown that moderate alcohol consumption may increase the risk of cardiovascular disease in men and women to decrease. Moderate drinking means, one drink per day for women and one for two men, says Donald Novey, MD, an integrative medicine physician with the Medical Group in Park Ridge attorney in Illinois, "The difference in the amounts due to the way men and women metabolize alcohol, "said Dr. Novey.

"If they say a glass to drink the size that counts," said Novey. According to the U.S. Department of Agriculture One drink is equal to:

12 ounces of beer or
5 ounces of wine or
1 ounces and a half of spirits (liquor such as gin or whiskey, 80 proof)
The dangers of alcohol abuse
Unfortunately, some people can not stop in one or two glasses. Too much alcohol can have serious consequences for health. Excessive alcohol consumption can damage the liver, causing liver cirrhosis, a fatal disease. Excessive alcohol consumption can also increase blood pressure and damage to the heart and is connected to many types of cancer, including mouth, esophagus, breast, prostate and colon cancer. The health risks are even greater for those who do not drink only, but also smoke.

The consequences of excessive alcohol consumption can seriously not only for the drinker but also for their friends, relatives and spectators, even innocent. According to the National Institute on Alcohol Abuse and Alcoholism kills more than 16,000 people each year in car accidents with drunk drivers. Other data show that one third of violent crimes involving the use of alcohol and three of four cases of violence against a spouse alcohol involved. "Alcohol is a depressant. He takes the time people are sad, not happy," said Novey. When pressed, people can do things too much pity for them and their families.

Signs of alcohol abuse
How can you tell if you or someone you know might have a drinking problem? Doctors often use the CAGE test, which consists of four simple questions, Novey said:

Reduced. Have you ever felt that you should stop drinking? Harassment by the critics. This bothers the people for criticizing your drinking? Guilt. Have you ever felt guilty about drinking? Signs. Have you ever had a drink in the morning to stabilize your nerves or get rid of a hangover (a "revelation")? If the answer to these questions is yes, a drinking problem and it is likely that professional help is needed, said Novey.

Healthy Living: 6 ways to start the day

How to spend the morning can add a little flavor to the rest of his life. Here are some healthy habits into your morning routine, you will leave better able to manage the stress you feel to integrate. Try to experiment with one or more, and until you find what works for you.
Listen to Music
Music therapy has shown to reduce stress and have a positive effect on health. But you do not need a therapist who has some advantages to offer to enjoy the music. Listen to music while you prepare and start the day to create positive energy and a calming sense of peace (or a feeling of joy when you play party music). Music can be a complement to other healthy lifestyle habits, adding a sense of peace, a yoga workout by a spring in your step on a morning walk, or stimulating your mind as you write in your journal.

Stretching in the shower
The hot water relaxes your muscles, making it easier to get a good stretch. The act of stretching helps to relieve tension and you can start the day relaxed, at peace, and ready to handle what comes your way.

Eat a balanced breakfast
For those of you who start the day with a bagel and coffee, read this! Breakfast is known as "the most important meal of the day" by a very good reason: a healthy meal in the morning you can balance your blood sugar in the blood and give you the support you need to cope with stress physically and mentally. Without it, you are less strong, both physically and mentally. Make sure you have lots of protein and fruit, not just empty calories and caffeine!

Drinking green tea
Take a cup of hot tea is a relaxing activity that will help you prepare for the next day and will feel nourished. Green tea is rich in antioxidants, making it a healthy lifestyle and delicious.

Write in your diary
Journaling has lead health benefits and stress management, and may also lead to greater self-awareness. Write once a day can help you get focused to solve process problems and negative emotions.

Morning Walk
Walking has many health benefits, the benefits of stress management are almost exclusively sauce! A morning walk can help you plan your day, helps you sleep better at night, you reduce your stress and reduce the risk of many health conditions. And if you bring a dog, you will be showered with attention!

For a healthy body and peaceful mind, few activities give as much "bang for your buck", such as yoga. Combine all the benefits of the various techniques of stress management such as breathing diaphragmic, meditation, stretching and yoga also offers some of the best stress management and health benefits that can be found in a single process. A good way to start the day is it called a series of yoga exercises Sun Salutations

Are you ready for a lifestyle change?

 When it comes to weight loss, are the key words here, the power: the change in lifestyle ... as in, you have to do to succeed in losing weight. It seems that losing weight is a simple goal - exercise, nutrition, and voila! But if it were easy, I would be unemployed and are too busy to read this.
While magazines and direct mail to make it look easy, losing weight takes hard work and that often means changing various aspects of your life, how you spend your time as your day and how / what you are eating plan. If, as you do not live allows these changes, how far you go?

What is your lifestyle like?

The reason is so important lifestyle is on the way you live determines your choices and decisions to decide how you are healthy and if you are on your way to weight loss. So what is a healthy lifestyle? Typical components are not smoking, healthy diet, the production and keep your body in a healthy weight. Where they fall on the continuum of healthy living? First, calculate the amount of time you spend in the following way:

• Sit at your desk
• Sit in the car
• Sitting in front of a television
• sitting at a computer
• Eating and drinking
• Alcohol
• Eating fast food or junk food
• Stay late / too little sleep
Now, how much time you spend:

• The general physical activity (climbing stairs, walking instead of driving, garden, cleaning, etc.)
• Cardiovascular Exercise
• Strength training for all muscle groups with the challenge of weight
• Prepare your own meals and snacks and eat fruits, vegetables and whole grains
• Read food labels
• Track calories
• Sleep
• Dealing with stress in healthy
If you have more time to do things in the first list than to spend the second, it is time to reassess your priorities and decide what you really want you. Living in a healthy way to spend time and energy in your body - move and be careful what you put into it. Staying at a healthy lifestyle means you can avoid the cost of energy, time and effort ... But at what price?

Select Health

As people's habits and routines, to the point that often continue to do the same things, although we know are not good for us. Changing habits takes time and effort, and a healthy lifestyle, you can change a variety of things like:

• What if you wake up every morning
• When are you going to bed every night
• How you spend your free time
• How you spend your money
• How to shop, cook and eat
• How much TV can see
• What do you do with your family and friends to do

The rewards are endless for these changes, but because it is so difficult. What you should change your lifestyle and how to tell if you ready? Start with this test, you are ready to make a life change, to find out.

Friday, 23 September 2011

Healthy lifestyle to reduce stress

 Everyone experiences stress. And, as the stress comes from many walks of life come effective management of stress from the fight against the stress on many fronts.
Part of a comprehensive plan to reduce stress is to calm way quickly, so you can more effectively deal with stress as it comes at the same time avoiding the negative effects of chronic stress to be found. Another important way to reduce stress is to maintain a healthy lifestyle. Maintaining a balanced lifestyle is healthy and important for several reasons:

1.Healthy Lifestyle habits can also help to reverse their response to stress, so that you prevent or even reverse the negative effects of chronic stress.

Lifestyle 2.Healthy often offer additional benefits, such as endorphins, a statement of frustration and extra durability.

3.Many of healthy living presented here can also help to emphasize less reactive, not even in the long term, providing protection against stress seen!

While maintaining healthy habits is a bit harder to do with a method of relaxation only once, the benefits that you get to a healthy lifestyle are more than worth the effort it takes to maintain it. Experienced increases in health and well-being, less stress and you will regret that such a change can be rapid, and a great source of motivation to continue.
Many people are not intimidated by changes in lifestyle for several reasons:

1.There many changes that can benefit the health and well-being is difficult to know where to start.

2.People often try to do too many changes at once, then it is very difficult (or let perfectionism sabotaging your efforts), and abandoned the effort.

3.Let's face it: change is difficult, especially if you are stressed out. Sometimes the stress takes over your life and reduce the demand.

For a healthy lifestyle can help reduce stress and healthy changes in your lifestyle can be difficult, the following resources for the election of two new goals for a healthy life and to help those goals to a new reality, and the adoption of new habits in your life .

Healthy Living
Here are some changes that you can do in order to live a healthy life with less stress.
• Healthy Diet
One of the changes to the popular people do like to live a healthy life is to eat differently. Due to the negative health consequences of obesity, the influence of fitness has been on our self-esteem and the effects of diet on our stress and longevity, the transition to a healthier diet offers some of the largest health benefits. Read more about food and weight, the increased voltage, the interaction between stress and nutrition and the role of stress on the emotional.

• Regular exercise
Regular exercise is another good way to keep your weight under control, manage stress and generally remain in contact with others. Exercise can contribute to the health of many in the bay, and well worth it. (The trick is to start slowly and the way.) Learn more about exercise to relieve stress and exercise tips for busy people.

• Purpose
People often underestimate the importance of sufficient sleep, and get the correct type. However, the lack of sufficient sleep a lot of negative consequences - they are subtle, but significant. Getting enough sleep is one of the most popular changes that people get to do, but it should be. Because stress can be robbed of sleep, and because most of the techniques, the sleep support can also reduce stress (and vice versa) is a very good idea to learn more about how stress affects sleep and how sleep quality when they are stressed.

These are to make the most popular variations, and, in my opinion the best results. However, there are other changes you do to reduce stress and lifestyle can, they also offer other advantages. Read this for more ideas on creating a lifestyle with less stress.

Simple ways to live a healthy life

 You hear a lot about a healthy lifestyle, but what does that mean? Smokes not usually a healthy person, is a healthy weight, healthy diet and exercise. Sounds simple, right?

The trick to making small changes to a healthy life ... further steps, adding fruit to your cereal with a glass of water extra ... These are just some ways you can begin a healthy life without drastic changes.

One of the biggest problems in America today is the lack of activity. We know it's good for us, but avoid it like the plague because they are too sedentary or afraid that exercise must be vigorous worth our time to be used. The truth is that the movement is the movement and the more you do, you will be healthier. Even moderate activities like homework, gardening and walking can make a difference.

Just add a little excitement to your life:

• Reduce the risk of heart disease, stroke and diabetes
• improve joint stability
• Expand and improve mobility
• Helps maintain flexibility with age
• Maintain bone mass
• Prevention of osteoporosis and fractures
• improvement in mood and symptoms of anxiety and depression
• improve self-esteem
• improve memory in older people
• Reduce stress
Even if you decide that is modest for small changes and weight loss, you get the benefits are good enough. One study found that only 10% less weight obese patient's blood pressure, cholesterol and reduce the life span extension.

Simple ways to move your body

You can follow the process of losing weight and activity by adding a little longer to start your life. If you're not ready for a structured program, start slowly. Every little bit counts, and all adds up to burn more calories.

• Turn off the TV. Once a week, turn the TV off and do something a little more physical with his family. Reading, walking ... almost everything is more active than sitting on the couch.
• Walk more. Look for the small step. When the mail arrives, take a walk around the block, the dog for a walk every day or longer on the treadmill for 5 minutes on foot before they're ready for the work.
• some tasks. Shoveling snow, working in the garden, leaves, swept the floor ... These activities can not be "hard" exercise, but keeps you moving while your house in order.
• Pace while you talk. If you are on the phone, you should use the speed of the order or even a bit of cleaning during the chat. It is a good way to keep moving while doing something you love.
• Note. Make a list of all the physical activities you would on a typical day. If you devoted the most time to find a list of all the other possibilities could move it - getting up every hour to stretch or walk, climb stairs at work, etc.
Find out how to integrate movement.

Eat well

A healthy diet is another part of healthy living. Not only can a weight regime, but also help control can improve their health and quality of life as you age. You can use the new MyPlate in the amount of calories you need and what food groups should be determined to concentrate, or if you are looking for small changes, you can use these tips for easy ways to eat the way you change :

• Eat more fruit to your cereal add, salads, dinner or even
• to sneak in more vegetables. Adding to the place where they can - a tomato on the sandwich, peppers on a pizza, or extra vegetables in your pasta sauce. Keep pre-cut or canned / frozen vegetables, ready for quick snacks.
• Set the vinaigrette. If you eat with the right dressing, and eat something light switch automatically less calories.
• Eat low-fat or nonfat dairy products. The switch to skim or fat-free yogurt is another easy way to eat fewer calories without significant changes in your diet.
• Use of substitutes. Look in your fridge and cupboards, or select three foods you eat every day. Enter the nutrient content and the next time you are in the store, low calorie replacement for the find only three articles.
Other ideas for a healthy diet with these healthy foods shopping list.

Create a healthy lifestyle does not necessarily mean drastic changes. In fact, almost always result in major changes to fail. Make small changes in the way of living each day can lead to great benefits, so what can you do well today.