A MOMENT ON THE LIPS: “A LIFETIME ON THE HIPS”

Our body requires a lot of energy to function properly. In this instance…Energy = wordpresssCalories.

‘A moment on the hips is a lifetime on the hips’ is an old saying. This folk wisdom is not fiction, because calories are found in every possible food and drink (except water). When you ‘burn’ calories you expel energy. This is the natural way your body regulates a desired weight, however the foods available today contain way too many calories for our bodies to burn naturally. This is why many people are overweight. We must burn these excessive calories by increasing our amount of physical exercise

Exertion

The more you exert your body, the more energy you need, thus the more calories you burn. This means that someone who works out a lot and is very active needs more energy on average than someone who is rather lazy and tired.

According to international standard guidelines, men need 2500 calories a day and women need 2000. But these are just guidelines and not an established fact. For some people 1300 calories a day can be sufficient. Factors you need to consider when determining the amount of calories you need are height, weight, body type and how muscular (or not) you are. And what shouldn’t be forgotten is the level of activity. This isn’t just about working out; it is also about daily activities, such as taking the stairs instead of the elevator at work or going for a short walk during your lunch break.

Adjust your daily caloric intake to your lifestyle. 

With this in mind, it shouldn’t come as a surprise that someone who is 6’7”often needs more calories than someone who is 5’3”, even when their activity levels are the same. A bodybuilder could easily use double the amount of calories of an average person. You could compare it to a car: a big, heavy engine uses up a lot more fuel than a small engine does.

You can use the Harris Benedict equation to find out what your recommended daily caloric intake is. Try out this calculator: http://www.mayoclinic.org/calorie-calculator/itt-20084939 this formula and much, much more information is available in our DVD ‘Healthy Weight Loss’.

Successful weight loss

Easy Ideas For Successful Weight Loss

The more simple your diet plan is, the easier it will be to stay with it over time. When you make little changes, one at a time, they are more likely to become a part of your regular routine permanently. Take a look at the following simple steps, and try to begin incorporating them into your life, one by one.

When trying to lose weight be sure to get enough sleep. This will not only motivate you to exercise, but you also release hormones during sleep that assist with keeping a healthy weight level. When your overall mood is improved with a full night of sleep, you will make positive choices for eating and exercising.

european-health-foundation-losing-weight-slide

Once you have decided that you want to lose weight remember that you can exercise anytime and anywhere. When you head out to the mall park farther away from the entrance so that you can walk there. If you come to a place that has elevators and stairs, choose the stairs. All these little things will start to add up for you.

Avoid eating when you are bored when trying to lose weight. When you eat to relieve boredom, you are more likely to eat high fat or sugary snack foods like chips or candy instead of healthy foods. You are also more likely to eat more food than if you plan your snacks.

Use a pedometer to lose weight. When you wear a pedometer, it will measure every step you take in a day. The recommended amount of steps is 10,000 or more. If you aren’t doing at least 10,000 a day, you are not moving enough. Use it as a step game, if you meet your goal, increase it.

One way to help yourself lose weight is to eat sugar. Actually, what I really mean is to avoid sugar substitutes. Fake sugar can cause real cravings for sweet things and too many of those can cause weight gain or just curb your weight loss. Some sugar substitutes can also have nasty side effects. So go ahead, eat your sugar, just do it in moderation.

Before giving into your cravings, have a drink of water. The body can’t tell whether you are hungry or whether you are just in need of a drink; so before assuming that you are starving, try a glass of water and wait about 15 minutes. This can save your waistline and your pocketbook as well.

Do small bursts of exercise throughout the day as part of your weight loss strategy. Most people do not have time to spend an hour at the gym. It is much easier to take a walk at lunch, park far away from the doors at the store or take the stairs. These mini workouts all count in your goal towards fitness and help you to lose the pounds.

Try to buy healthy ready meals and snacks specially made for one person. This is the best way to control portions sizes as the amount of food available for you to eat will already have been moderated. Buying these products is a great way to lose weight faster as you will never overeat.

You must give your permission to break the rules once a day so that your weight-loss plans don’t feel like a jail sentence. One way to do this is to allow yourself one small, indulgent treat per day. Depending on what you crave, this may be a small piece of rich cheese, nuts, chocolate or some other small treat that will make you feel you’ve “earned” it by being virtuous the rest of the day. The key, of course, is to do it only once a day.

You can see that these simple tips are easy to implement and will bring you multiple health benefits. Make a commitment to add one or two new steps a week to your daily routine. You are sure to feel better and weigh less in a few months, and you will be able to continue these newly learned behaviors on into the future.

Easy Tips For Successful Weight Loss

Losing weight is a challenge for most, but it doesn’t have to an insurmountable one. There are many ways to make your weight loss goal more obtainable. If one method doesn’t work for you, you can always try something else. The important thing is to keep at it. Read through this article to learn lots of great ideas and suggestions to help you lose weight.

When you are on a diet to lose weight, set up a day of the week or month where you have an “off” day. On that day, allow yourself to eat that junk food you’ve been craving. Telling yourself you can never eat ice cream again, for example, can just lead to breaking your diet.

When on a diet, try to lose one pound every week. If you lose more than that, it may not be good for you. Losing weight quickly is not only unhealthy, you will probably end up putting the pounds straight back on.

Splitting your restaurant meal in half, reserving a portion to eat and a portion to take home with you, can help you stay on track with your weight loss plan. Remove all temptation to overeat by requesting that the waiter put half of your meal in a to-go container before he even serves you the meal.

Try not to do your grocery shopping when you are hungry. You might have heard this one before, and it is absolutely true. Always go to the grocery store on a full stomach. Hunger can drive you to stray from your grocery list and buy things you do not need. Unhealthy foods will then be significantly harder for you to resist.

Knowing exactly what is in your food is the first step you need to take before you can lose weight. You might think that you know exactly what’s in your food, but you’d be surprised. Do some research and make sure that anything you eat on a daily basis is as healthy or unhealthy as you think it is.

Weighing yourself on a regular basis and keeping track of your progress will help you stay on track with your weight loss goals. When you weigh yourself every morning, you will know instantly if you are doing the right thing, or if you need to change what you are doing a little bit.

Don’t forget your diet when you are eating out. If you are unsure of what a certain dish contains, don’t be afraid to ask. If your server doesn’t know, the chef will be able to answer any questions. Speak up as to how you would like your dish prepared. Ask for salad dressing on the side, otherwise your nutritious salad might end up containing more calories than your main dish. Always choose a dish that is baked, grilled or steamed, rather than something that is fried.

If you are trying to lose weight, place a set of measuring cups in your pantry. By doing this, you will no longer just eyeball portions and give a guesstimate as to what size the helping is that you are consuming. When you enter a cup of cereal into your food diary, you will actually know it is a cup of cereal and can accurately enter your caloric intake.

Drinking anything other than water could spell major trouble for your weight loss efforts. Not diet soda, not concentrated fruit drinks, and not even black coffee or tea. Water is the perfect beverage; it has no fat, calories, cholesterol, or sodium. It also helps to flush toxins from your system and keep your skin looking great.

Hopefully, some of these tips will assist you in reaching your goal. Experimentation and education to see what will work in your situation will be vital in reaching your goals. Whether you can get there in a month or even six you can achieve your weight loss goals if you stick to it.

Find Weight Loss Tips That Really Work

Weight loss is something that can be a lifelong struggle for many. However, the solution to this dilemma really lies in education. By learning the right and wrong ways to shed pounds, it is possible to achieve ultimate victory in the weight loss battle. Taking advantage of the tips that follow is a great way to conquer your weight issues once and for all.

When trying to lose weight, do not always believe foods marked “light” or “low-fat.” While they may have reduced calories or fat when compared to the regular version of the same food, they are often still very unhealthy. The only way to be sure an item is within your diet is to read the nutrition information on the label.

If you have ever spent a day counting exactly how many calories that you have consumed that day, you may have found it a daunting task and have been very surprised at the results. Try simply taking note of everything you eat in a notebook or spreadsheet. By writing down everything that goes into your mouth, you may find that you’re consuming much more food then you thought you were when you were making mental notes.

You should eat reasonable snacks when you’re losing weight, for two reasons. First, it’s best not to let yourself get too hungry or you will be tempted to overeat. So six small meals will be better at keeping you satiated than three large ones. Second, you need to give yourself permission to have snacks. Many people find comfort in knowing they can have that bedtime snack, albeit a small, reasonable one, and that they are still making smart choices for their health.

Take the excess fat out of your meals. You can do little things like take the skin off the chicken you eat. Doing this can save you around 80-90 calories per chicken breast. Think about how many chicken breasts you eat a week and how many calories you could be saving a week by doing this one simple thing alone.

In any weight-loss scheme, the canny dieter will learn to do their own cooking. Turning healthy ingredients into healthy meals is a vital skill for losing weight – and for maintaining a healthy lifestyle after the weight is lost. Even pre-packaged foods that claim to be “healthy”, cannot be nearly as healthy as a well-planned meal made from fresh ingredients.

If you eat with others it prompts you to eat less. Dining alone can often lead to overeating.

Invest in a food scale. It will become one of your best friends. Look at the amount of calories and fat grams per portion and stick to that size/amount. Do not rely on your estimating a portion. Keep some measuring cups on hand with your scale.

Battling excess pounds is something to which almost everyone can relate. The truth is that weight loss really boils down to knowing the best, most effective techniques for dropping unwanted pounds. Take the tips in this article to heart, and you will have a distinct advantage in the struggle to finally leave your extra weight behind.

Get Weight Loss Help Here And Now

Weight loss comes as a great challenge to everyone. With so many temptations and bad choices around us, and so little time to do what is right for us, it is no wonder that so many find weight loss so difficult. After reading this article it will not be as difficult anymore.

Consider joining a weight loss support group to help you along your weight loss journey. This will surround you with people who want to help you with your goals, and give you someone to fall back on when you are tempted to break your diet. You might even make some new friends!

Make small changes to your meals for big results. Have your sandwich in a mini pita pocket instead of two slices of bread, use 2% milk instead of regular for your coffee or cereal, avoid the ice cream and keep fruit in the house for dessert . These are all small ways to cut calories without changing your life around.

An important part of proper weight loss is to eat at least three times per day. Skipping meals only lowers your metabolism and therefore causes you to gain weight, or lose it more slowly. Make sure that you eat a healthy breakfast within 30 minutes of getting up in the morning and then another meal every 3-4 hours after that.

One of the best ways to lose weight is to try to avoid processed foods as much as possible. Even the most beneficial processed foods have fats, salt, sugars (or artificial sugars), preservatives, and other ingredients your body doesn’t need. The more whole and unprocessed your foods are, the more naturally filling and satisfying they will be for you, with a lower caloric intake.

If you make an effort to exercise before going to work each day, you might be surprised by the weight loss results that you achieve. Studies have shown that the stress of the day, along with the amount of energy exerted, causes people to be more likely to go home and relax rather than work out.

Do not forget to consult your doctor before going on any weight loss plan. Your doctor needs to confirm that there are no underlying causes for your weight gain. He can review your weight loss plan and verify that it is appropriate for you. The most important thing is that you must be healthy.

Buy smaller plates. Many dish sets contain plates designed to hold significantly more than one serving of food. These plates can make normal portions look small. You may, inadvertently, end up eating more than is necessary. Replace your large plates with small ones. Getting smaller plates will make your portions look larger.

The task of weight loss is teeming with difficulties and hardships. Simply put, it is an extreme challenge. You cannot expect to win without the right advice and guidance to just be successful at weight loss. You can however, gird yourself with good guidance and then reasonably stand a chance to lose weight.

How To Properly Hydrate When Losing Weight

Weight loss is something that almost everyone in our society seeks to achieve. There are many reasons for weight loss, most of them having to do with self confidence and a sense of accomplishment. Weight loss doesn’t have to be hard and with the resources available today, you can be on your way to losing weight in no time. Use the tips from the article below to successfully lose those extra pounds you don’t want hanging around.

Plan out your meals for the week and as you begin each day follow your plan accordingly. When you plan out what meals you are going to eat and when, it leaves less room for spontaneity and less of a chance you could slip from your diet and eat fast food. When you are going on a diet, you have to commit, and part of committing is planning.

When attempting to lose weight, be sure that you do not fall victim to the purging of recently eaten food. If this does occur, it is a sickness and you should consult with a doctor or counselor for guidance. Not only is your body not getting the nutrients that it needs, you are harming your esophagus and teeth as well.

Losing weight starts with a plan. Figuring out what changes you need and want to make and sticking to it will help you stay on track. Determine what sort of foods you are going to eat and stock up. Find out where you are going to work out and how often you can fit it in your schedule. Making these and other plans related to your weight loss will be am important key to your success.

One of the best ways to lose weight is to try to avoid processed foods as much as possible. Even the most beneficial processed foods have fats, salt, sugars (or artificial sugars), preservatives, and other ingredients your body doesn’t need. The more whole and unprocessed your foods are, the more naturally filling and satisfying they will be for you, with a lower caloric intake.

A good way to help with losing weight is to enroll in some nutrition classes. There is a lot of bad information out there and without proper knowledge, it’s easy to make common dieting mistakes. The knowledge you’ll take away from a nutrition class will benefit you for the rest of your life.

Try eating smaller meals instead of bigger meals everday. Having smaller meals scattered throughout the day, not only keeps you from overeating, but it keeps your metabolic rate constant to help you lose weight. These small meals also keep you satiated longer until it’s time for your next small meal.

Portion your meals out. Avoid using giant plates and bowls, instead, sticking to portion-controlled or children sized plating. First, try by splitting your usual amount and then start using measurements with cups and with your hands, to ensure that you are getting a smaller amount, that still provides enough of the nutrients you need for the day.

White bread is actually bad for you to eat. Although it tastes great, white bread is actually really refined and doesn’t have the correct about of minerals and vitamins that your body needs. Instead you should try and make a nice sandwich out of whole grain bread which is good for your body.

As the beginning of this article mentioned, there are many reasons people seek to lose weight. Reasons can range from personal to simply staying healthy. Don’t let the thought of losing weight overwhelm you, instead look to other resources for help. Apply the tips from the article above to your weight loss techniques and you are sure to experience the loss of weight.

When you stop eating abrubtly

Crash diet

crash dietttA crash diet is a diet, which is extreme in its nutritional deprivations, typically severely restricting calorie intake. It is meant to achieve rapid weight loss and may differ from outright starvation only slightly. It is not meant to last for long periods of time, at most a few weeks.

Some of the consequences of this diet are a shortage of fibers, calories and other healthy nutrients. Because of this, your digestion system and metabolism will work slower, your muscle tissue will start to diminish and you will have less energy. These are the most common effects of such a diet. What most people don’t know is that when you starve your body, it enters survival mode. Now your body will produce hormones to store fat and it will lower the amount of hormones that break down fat. When your body is in this mode, it tries to store as much fat as possible. This is what causes the well-known yoyo effect.

Vicious circle

This circle can be a malefactor for people who are trying to lose weight. Even though they eat less, they just keep gaining weight. This makes them eat even less, but to no avail. Not only is this bad for their body, but it also leads to dwindling motivation, which causes many people to think they are incapable of losing weight.

 

Want to know more?

A few tips before you try to lose weight:
Measure your fat percentage; strive to lower your fat percentage instead of eating fewer calories, and form new habits instead of going on a temporary diet.

Fitness tips!

Fitness Is Easy If You Have The Proper Information

Do you want to get into fitness like you have some knowledge and respect for the activity? First, you need to know the basics associated with the routine dynamics to showcase what type of knowledge you actually have about the activity. If that is not enough, try reviewing the article listed below.

A great fitness tip is to not workout when it’s too cold. When it’s cold, you’re muscles need more time to warm up. If you don’t properly warm your muscles up, you can risk getting seriously injured. Always be sure to warm up thoroughly when it’s cold.

ajr5Odq_460s_v1-300x297

A great fitness tip is to experiment with different set and rep ranges and see what works for you. Typically lower reps are better for building mass and strength. Higher reps are for muscle endurance. A lot of sets can promote muscle gain but they can also lead to over training.

A great fitness tip is to make sure your home gym has a mirror. A lot of people forget about getting a mirror when they set up their home gym. Mirrors are crucial because they allow you to see your form when you’re lifting. Without them, you can get seriously injured.

A great fitness tip is to make sure you focus on lifting weights with good form. A lot of rookie weight lifters get carried away with lifting heavy weights and they end up sacrificing their form. This can get you seriously injured. Lifting with good form is imperative.

A great fitness tip is to to not underestimate the power of the squat. Some people stay away from squats because they just don’t like doing them. This is understandable but the squat is so beneficial. It can greatly improve your core and your upper body strength.

 

A great fitness tip is to take time off if you pull a muscle. You’ll know if you pull a muscle when you’re lifting weights. When this happens you need to take some time off to recuperate. Applying ice generously to your pulled muscle will get you back in good condition.

A great fitness tip is to make sure you assign the appropriate amount of sets to each of your muscle groups. You’ll obviously want to perform more sets for your chest than you would for your arms. This is because your chest is a bigger muscle group than your arms.

A great fitness tip is to post pictures of yourself on online forums to get a critique of your physique. Getting a critique of your physique from other people can help you see where your weak areas are. It’s easier for a stranger to look at your body objectively.

A great fitness tip is to make sure you’re getting the full range of motion when you’re lifting weights. You don’t want to cheat yourself by only partially lifting weights. Getting the full range of motion will insure that you are getting the most out of your lifts

A great fitness tip is to make sure that you’re targeting all of your muscle groups. Don’t just focus on your chest, triceps, and biceps. Those are the stereotypical beach muscles. Hitting all of your muscle groups will provide you with a more balanced and desirable physique.

A great fitness tip that can help you lift more weight is to start developing your weaker muscles. Sometimes it’s your weaker muscles that are preventing you from increasing the weight you can lift. By developing these weak muscles, you’ll be surprised at how much more you can lift.

Apparently, you have read the aforementioned article, or you wouldn’t be down here reading through the conclusion. Well done! That article should have provided you with a good foundation of what it takes to become better in fitness and what areas of the activity you can improve upon. Should any questions remain, review the article.

How To Create A Successful And Personal Fitness Program

Ready to begin with your own fitness routine? No? What’s the matter, you don’t know what to do or where to start with the activity known as fitness? No worries, this article has your back. Below are some tips and tricks that can get you started with the basics of fitness.

A great fitness tip to incorporate in your workouts when trying to achieve a physically fit body is to exhale forcefully when doing abdominal crunches. This will make the abdominal muscles work harder and, in the long run, it will help trim out the belly that you really dislike.

Protect your neck at all times when you are working out. It is easy to hurt your neck when doing exercises like abdominal crunches, and a neck injury can prevent you from being able to workout for weeks. Keep the tongue firmly on the roof of the mouth when doing sit-ups. This helps keep the head straight and reduces strain on the neck.

Stay limber by stretching often, and if you are getting older, hold your stretches for longer periods of time. Your muscles will remain warm, strong and loose, and you will be able to workout more vigorously. Stretching can also help reduce or prevent soreness of the muscles and increases flexibility.

When working out, don’t wear shoes that are a poor fit. Make sure that you are shopping for fitness shoes later in the day when your feet are at their largest. There should be at least one half inch of room between the longest toe and the front of the shoe. Choose a size that is bigger than what you normally wear if need be.

Stop making excuses for not working out. Schedule a block of time to workout tomorrow, even if it’s only for 15 minutes. Tomorrow, schedule another block of time for the next day. Do this daily and eventually you won’t need to make that appointment with yourself and your workout time will increase. Soon, exercise will just be part of a normal day.

A great way to stay fit is to pick a fitness related activity that you absolutely love. This could be something like bike riding, roller blading, or even hiking. This way you will be exercising fairly strenuously and because it is something you really enjoy you won’t even notice it.

sport girl

One way to get fit is to replace all your lazy sedentary habits with active habits. For example if you watch TV for about three hours a day this can be replaced with a one hour walk and two hours of TV. By doing this you get some exercise into your regimen and don’t sacrifice something you enjoy.

If you’re having a difficult time fitting exercise into your day, try doing it early in the morning. If you wake up and tackle your exercise plan first thing, you won’t have to worry about it for the rest of the day. You can also often complete a thirty minute work out before the rest of your household is awake, making it less of an interference in your every day chores and duties.

While fitness should push our bodies, it is important though that you not push yourself too hard. By trying to exceed your body’s capabilities, you are not doing yourself any favors; in fact, you may be causing yourself injury. For instance, when stretching, you should push yourself enough that you feel tension in the muscle, but not so far that you feel pain.

With the previous tips floating through your thoughts, you ought to be ready to create your own personal fitness routine! It does take some research and some work, but if you keep at it, it is indeed achievable. So, go out there, enjoy yourself, and achieve all of your fitness goals!

Tips To Make Your Fitness Goals More Achievable

You don’t have to go into fitness competitively to fully enjoy it. No, not at all! You can do it like a personal activity too. If you do not have a clue with how to start a routine, then try taking a gander at the tips in this article. They can give you some helpful advice.

A great fitness tip is to experiment using different grips when you’re performing the bench press. You can target different areas of your chest depending on where you grip the bar. You can even target your triceps by selecting a grip where your hands are very close together.

Always stretch before and after cardio and resistance workouts. It is important to stretch for about five minutes to loosen your muscles and get them warmed up. Do not overlook stretching because it improves flexibility and is a very important facet of exercise. Stretching is the key component to any exercise regimen.

In order to work out the best, you should have energy. Eat foods daily that are proven to give you energy. This will increase the amount of time you want to workout. Over time, you should gradually increase the amount of time you workout from 20 minutes to an hour.

Switch up your workout routine so you don’t get tired of exercise. You may find another workout you really enjoy more than another. This will also keep your focus on a variety of fitness techniques instead of doing the same thing daily. It’s also better for your muscles and helps to develop them with different exercises.

You need to find a workout that you actually enjoy doing if you really want to be able to stick to it. If you do not like what you are doing it will be very difficult to find the motivation to do it on a regular basis. A lot of people make the mistake of thinking fitness has to be boring and repetitive when it does not have to be.

Don’t over train. Using excessive weights or ignoring the body’s pain can lead to serious injuries like rotator cuff injuries and severe back trauma. Some exercises can cause long lasting or chronic pain and irreversibly damage muscle fibers. The theory of mind over matter only applies in part to the body. Pain is a signal from the body to the mind to prevent it from damaging itself.

Start out slow and use a buddy when performing high-weight exercises. Activities like the bench press and squatting can involve very heavy weights that if dropped or thrown, can cripple an unwise amateur when it comes to lifting. A bar holding 400 lbs landing anywhere on the body other than the arms can be very, very painful and may even cause damage.

Stretch afterwards. Studies have shown that over-stretching before running or performing weights has shown decreased stamina and increased damage when weight lifting. Stretches are good for increasing flexibility but can be potentially dangerous by weakening fibers before they are utilized. Good fitness requires a combination of flexibility and strength, so don’t exclude stretches completely.

Focus on a plan and stick to it. Working on plans such as a upper body/lower body split can be beneficial to serious fitness because it helps portions of the body rest on off days. Muscles are living cells and grow during periods of intense stress, exercise in this case. This growth, however, requires a rest period; the rest period is an important feature of our body that upper/lower splits make a note of.

See, fitness is more than a competitive activity. It really can be any kind of activity you want it to be. If it weren’t, then only professionals could buy and play with the equipment. You should feel a bit better and ready to create a routine, and use your new knowledge of the activity.

 

 

TIPS FOR QUITTING SMOKING

  •  Make a list of all the reasons you have to quit smoking
  • 10157218_869461053071291_9052086204841904521_nIdentify in which situations you are most likely to grab a cigarette. If you know when these moments take place (e.g. after dinner) you can think of a way to deal with the situation (e.g. eat an apple or a stick of gum after dinner)
  • Set a “Quit Smoking” date on the calendar. It can be tomorrow, next week or the 1st of January.
  • Tell everyone you know about your plans to quit smoking. If you tell your friends and co-workers, one of them might join you in quitting smoking.
  • Get rid of everything that reminds you of smoking.
  • The best way to quit smoking is to stop “cold turkey”. This can increase your chances of success.
  • Also change your eating and drinking habits. It’s good to drink a lot of water and to eat a lot of fresh fruits. Be careful with ‘social drinking’, such as morning coffee with colleagues, tea and alcoholic beverages. The consumption of these drinks is often associated with smoking.
  • Make sure you get enough personal relaxation time. Go for a walk or ride a
  •  bicycle…these and other types of personal exercises are good for this.
  • Reward yourself! With the money you save from quitting smoking, you can probably afford a nice relaxing holiday, or fatten your bank account!
  • If you have a relapse after having quit, don’t give up. Take note of the situation that caused it and try to think of a better way to respond to it next time. If you get through the situation without a relapse, you’ve become stronger.
  • Sometimes you can’t do it on your own. If this is the case, try to quit with the help of a friend or colleague. Or find help in the form of counseling.
  • Remain alert and keep control over your emotions. Make it a ‘way of life’ Even when you’ve quit smoking these tips will make you feel more comfortable with yourself.

100 HEALTH TIPS 21 / 30

  1. The ‘junk’ in junk food already implies its uselessness. It has no positive effect on your body whatsoever and instead contains lots of salt, sugar, calories and chemical additives that make it pleasing to our pallet. Fruits and vegetables make much better snacks.
  2. Try to gradually decrease your sugar intake, and keep decreasing it until you realize that you don’t need it (sugar) anymore. Granulated sugar contains neither vitamins nor minerals, and even brown sugar (which is deemed healthier in some circles), actually contains very little of these nutrients. Your body will store sugars as fat, not to mention it’s bad for your teeth as well!
  3. Give your kids fruit instead of sugary treats and distract them with family fun activitiestips 21-30 rather than a candy bar. Children will come to associate these things with living a healthier lifestyle, which will play an important role in their physical and mental development. Starting this process at an early age is the best way to ensure that your child becomes a healthy adult.
  4. Be aware of the amount of food you eat, the kinds of nutrients in it, and how much of it is enough. Todays ‘snack’ sizes are usually enough for two people.
  5. Eat more fish. Several varieties of white fish contain small amounts of fat, while ‘fatty’ fish such as Mackerel and Salmon contain omega 3 fats. Omega-3 fatty acids lower your risk of heart disease mainly by lowering triglycerides and countering inflammation. These fats are unsaturated and are scarce in other foods. They can decrease your cholesterol levels and are good for your heart.
  6. If you don’t like fish, but still want to benefit from omega 3, you can try linseed or linseed oil. These are readily available in most health food stores, and can be ingested once a week as a substitution for Omega 3 rich fish.
  7. Don’t be tempted to buy the colorful, well-marketed brand name products in the super market. Just because it’s more expensive doesn’t mean it’s healthy. Commercials can be very persuasive, but don’t believe everything you see and hear. Gain knowledge of what is essential, useful and healthy, and make your own choices.
  8. If you have an allergy, it is important to know what the allergen is. This could include dust, smells, pollen, smoke and animals. Once you figure out what is causing your allergic reaction, you can try to avoid it.
  9. If you think you may be allergic to something in your food, be cautious, as sometimes food allergies can be deadly. You may want to consult a Doctor, otherwise try to eliminate it from your diet. If you’re not sure which food may be the culprit, start limiting your intake gradually for about 2 to 4 weeks. Then reintroduce them into your diet and observe whether or not the allergic reactions return.
  10. The best way to prevent an allergic reaction is to avoid coming into contact with the allergen. Check the labels for possible ingredients that could trigger a reaction. Some preservatives and flavor enhancers can also cause allergic reactions.


100 health TIPS: 11/20

  1. Eating a banana for breakfast is an effective way to lose weight. This is called the ‘morning banana diet’. When following this diet, you have to eat bananas for breakfast, drink plenty of water, don’t eat anything after 8 PM and go to bed before midnight. This diet is said to stimulate your metabolism.
  2. Eat high-fiber products. You can find them in fruits, legumes, nuts, grains and vegetables. Fibers strengthen your immune system and reduce the chance of cardiovascular diseases.
  3. Carbohydrates do not make you gain weight. They are an important source of energy that is also low in fat, which is why it is not a good idea to reduce your consumption of carbohydrates. If you want to lose weight, it is better to cut down on sauces and extra dishes that you might eat next to the food rich in carbohydrates which you normally Naturjoghurt, Heidelbeereneat.
  4. If you want to pamper yourself, go for a healthy alternative, such as yoghurt and fruits.
  5. Dairy products like yoghurt are good for your bones, because of the calcium and vitamin A, which is good for your skin. Non-fat yoghurt also contains good bacteria, which have a positive effect on your digestive system.
  6. Drink orange juice or eat at least one orange a day. Citrus fruits contain a high dose of vitamin C. They strengthen our immune system and thus help us heal from infections faster. Vitamin C also enables your body to absorb iron, which is helpful in preventing anemia. Other sources of vitamin C are berries, tomatoes’, kiwis and leafy green vegetables.
  7. Steamed oysters are good for your health, because they contain zinc. Your body needs zinc to produce cells and repair tissue. Furthermore it helps the immune and reproductive system to function normally. You can also find zinc in beef and pork.
  8. If you want to improve your eyesight, it is important to get enough vitamin A, C and E, together with beta-carotene and lutein. These are antioxidants that reduce the risk of eye problems, especially the ones related to aging. Leafy green vegetables are an important source of these antioxidants.
  9. Don’t eat when you’re not hungry. If you do, you will most likely gain weight. Whenever you are feeling hungry, it’s best to drink some water first. Sometimes you will feel hungry when you are thirsty instead. If you still feel hungry after drinking water, you should eat. But don’t eat too much! Keep it modest. Eat slowly and enjoy whatever is on your plate, without adding anything else.
  10. Be aware of the temptations that come with parties and Holidays, as they might prompt you to eat too much. It is very tempting to want to try all of the different varieties of foods that are available during these times so try to use some self-restraint. Less is more, especially with food.
  11. Be aware of what you drink. Soft drinks, coffee, energy drinks and alcohol contain a lot of calories and can have a bad influence on fats. If you are feeling thirsty, try to quench it with a glass of water, or diluted fresh fruit juice.