Staying a Healthy Life

With all of the diet books on the market today, where is a person to turn? Pages upon pages of fluff with doctored before and after pictures; indiscernible scientific mumbo-jumbo; diet and exercise regimens that are impossible to follow and maintain.

What if someone trimmed the fat from diet book and provided a simple plan to lose ten percent of your body weight within sixty days?

Here it is. It costs under $1, it’s under twenty pages, and it’s all you need to find your beautiful new body, which has been hiding within you all along.

The author used this diet to go from 194 pounds to 172 pounds between January 28, 2011 and March 28, 2011. How many authors can show results from the diets they recommend?

Invest $0.99 and a few minutes of your time learning how easy it is to shed the extra pounds you have been carrying. You have nothing to lose, but weight.

Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

Here are 10 to try:

1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.

4. Switch three grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.

Mindy Hermann

Note to Editors: This is Series V-16 of 26.

The growing concern among people to groom themselves and make themselves more presentable in the civilized society has driven them to do makeovers. These makeovers include the removal of hairs, which gives the body a more attractive look. The skin without hairs gives the feel of satin, feels real smooth. These days’ people are going for permanent hair removal, so that they need not worry about removing their unwanted growing hair, every time before going out. The best way of removing the unwanted hairs, permanently, is by using laser therapy.

The process of laser hair removal involves the use of a light from a device, used in the process, with a particular wavelength directed towards a small area on the skin targeting on the dark pigments of hair in that particular area.

This is the newest and the costliest way of removing hairs from the skin. What it does for removing the hairs is that it causes damage to the hair follicle without affecting the surrounding area. The process thus helps is stopping the growth of hairs by affecting its roots but not the surrounding area. The results of the laser therapy are different in different people, not in all cases do people observe permanent hair loss. This process is in demand, in spite of its results that may not provide permanent hair reduction, but certainly it controls the growth of the hairs i.e. after the laser hair removal one might observe the growth of hairs very rarely.

The traditional way of removing hairs was by plucking the hairs out, which is time consuming and may prove to be harmful if the process of plucking is not performed with much needed care and attention. But this process does not stop the growth of hairs permanently; the hairs grow after a certain period of time. But the new process of removing hairs by laser therapy is very effective with minimum side effects. This process is performed for removing the hairs of large areas of body such as legs, hands or backs and even bellies.

The therapy has received great review with consumers claiming that the therapy has helped in stopping the growth of hairs permanently or even if the there is growth of new hairs on the skin, those hairs are not at all dark and are actually very fine, since they are so light they can be easily removed with not much hassle.
Laser hair removal treatment is the best way of removing the hairs for really long with no more worries of quickly recurring hairs.

According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. But just what minerals and nutrients are vital to our health and well-being? Consider these nutrient-dense foods when you’re looking to improve your vitamin and mineral intake.

Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.
Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.
Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.
Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

People are often unaware of what stress can do to their body and mind. Stress is bad for the heart. Stress will give you headaches, or make you feel depressed. Stress can do many harmful things to your body and mind, yet in some instances stress is good. Balancing stress is the key to living healthier.

If you live with unhealthy stress, you will need to take action to reduce the volume. You have many options to relieve stress.

Where does stress come from?
Stress develops from many different things. For instance, bills can cause you stress. Not paying your bills on time due to lack of funds can cause stress. Not having a job or kids can stress you out to the max. In addition, bad relationships can wear on your nerves.

What can you do to get some relief from stress?
Some of the things that may help you to find relief from stress include reading a good book. Wrap yourself up in a warm blanket or cool area depending on the weather and enjoy a good book. Writing is one of the top keys that help you to reduce stress. When you are overloaded with stress, write down your feelings, emotions, thoughts and so on. Writing is a great exercise, put it to good use. Avoid overdoing it, so that you learn to enjoy writing rather than feeling frustrated at the thought of writing.

You could also enjoy a nice hot, bubble bath. Add some candles around the tub, soak and enjoy. There are many ways that people can find relief from stress; you have to decide on the best way for you to find that relief. Go with whatever works best for you.

If you cant find a way to do it on your own perhaps you can visit your family doctor, a counselor, friend or family member that will guide you to reducing your stress. Support is a great tool. Build up a support group that helps you live healthier, rather than wearing you down.

What does stress do to my body?
Stress will do a lot to your body if you let it. It will control your emotions, thoughts, actions, behaviors, bodily functions and so on. If you allow stress to control you, it will bring you down to nothing, making you feel worthless. Stress can do a lot of damage to your body as well as your mind.

What can I do so I am not so stressed?
Stress can be reduced by minimizing bad habits. Try paying your bills on time if possible. If you cannot pay your bills on time due to insufficient funds, pay enough to avoid shut-off notices. You may want to setup a budget so that you spend wisely. Help is only a phone call away as well. Pick up your phone book, talk to people in your area, etc, since you just may find money available to help those with low-income pay bills.

Another good way to avoid stress is to stay away from those who drag you down. If you have friends or family members feeding you negativity, let them go and find positive friends instead. Sometimes tough love is our way of saying, “I’ve had enough.”

In addition, you can learn to eat healthy, exercise and put away those things that wear on your health. For instance, if you smoke, drink excessively, use drugs, etc, you are wearing heavily on your nerves. Put these things behind you if possible; otherwise seek help to put these things behind you. You have many options; check your resources to learn what is available to you.

Sexual health information should already be made

available to children as young as 12 years old.

Parents and the schools should provide both information

and guidance regarding reproductive health and

responsible sexual behavior. Of course, the level and

scope of information to be provided should be carefully

studied, selected, and presented in order to make the

young people understand the concepts and objectives

behind such a form of education. If delivered in a

positive, scientific yet easily understandable manner,

sexual health information could help open young

people’s eyes to the need for better understanding of

sexual health and the demand for a higher sense of

responsibility for sexual behavior. Sex education in

schools and at home should cover a variety of topics

including menstruation, menopause, pregnancy,

fertility, and infertility. It should also address

issues about contraception, sexually transmitted

diseases, and proper understanding of the male and

female reproductive systems.

The monthly menstrual cycle is the process by which a

woman’s body gets ready for the possibility of

fertilization or pregnancy. An average menstrual cycle

is 28 days from the start of one to the start of the

next, but this cycle can range from 21 days to 35 days.

Most menstrual periods last from three to five days. In

the United States, most girls start menstruating at age

12, but girls can start menstruating between the ages

of 8 and 16.

Sexual health information is not complete without an

extensive discussion on pregnancy. Women, and even men,

should gain knowledge and understanding about the

process of fertilization and the efforts that need to

be made during the usual nine months of the baby’s life

in the womb. Usually, pregnancy lasts about 40 weeks,

or just more than nine months, from the start of the

last menstrual period to childbirth. Prenatal care is

also very important since this is the means to educate

parents about how to care for the baby in the woman’s

womb. Getting early and regular prenatal care is

important for the health of both the mother and the

developing baby. But aside from reading books or

reading online articles about pregnancy, the pregnant

woman and her partner should regularly visit their

obstetrician-gynecologist or physician regarding how to

have a successful pregnancy or how to ensure proper

prenatal care.

Infertility is another important albeit often sensitive

topic for women. Infertility is the condition where a

woman is unable to get pregnant. It is often used to

describe women of normal childbearing age who

experience difficulties with getting pregnant or women

who are near or past their menopausal stage. Women who

are able to get pregnant but who cannot carry a

pregnancy to full term or actual birth are also

sometimes considered to be infertile. Having

infertility is a complex problem with no single known

cause. It is actually a result of a number of adverse

conditions or a chain of events that have an impact on

fertility.

Indeed, gaining more in-depth information about matters

relating to sexual health is crucial to our health. It

should cover the areas of sexual behavior, personal

care, and reproductive health. It is not only a means

to understand how we can protect ourselves from harm,

it is also a way to know how we can enjoy our existence

and promote new life.

When you hold your baby for the first time in the
delivery room, you should put his lips to your
breast. Although your mature milk hasn’t developed
yet, your breasts are still producing a substance
known as colostrum that helps to protect your baby
from infections.

If your baby has trouble finding or staying on
your nipple, you shouldn’t panic. Breast feeding is
an art that will require a lot of patience and a
lot of practice. No one expects you to be an
expert when you first start, so you shouldn’t
hesitate to ask for advice or have a nurse show you
what you need to do.

Once you start, keep in mind that nursing shouldn’t
be painful. When your baby latches on, pay attention
to how your breasts feel. If the latching on
hurts, break the suction then try again.

You should nurse quite frequently, as the more
you nurse the more quickly your mature milk will
come in and the more milk you’ll produce. Breast
feeding for 10 – 15 minutes per breast 8 – 10 times
every 24 hours is an ideal target. Crying is a
sign of hunger, which means you should actually
feed your baby before he starts crying.

During the first few days, you may have to wake
your baby to begin breast feeding, and he may end
up falling asleep during feeding. To ensure that
your baby is eating often enough, you should wake
him up if it has been four hours since the last
time he has been fed.

Getting comfortable
Feedings can take 40 minutes or longer, therefore
you’ll want a cozy spot. You don’t want to be
sitting somewhere where you will be bothered, as it
can make the process very hard.

Creating a Healthy Home can be easier than you think.

Creating a nutritionally healthy home is one of the most important steps you can take to ensure the health of your child. To start, make smart food choices, and help your child develop a positive relationship with healthy food. Your children will learn their food smarts from your example.

Here are the top 10 tips for getting children to eat healthy food:

1. Do not restrict food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development. Also by restricting food you will actually increase the risk of overeating later in the day which will cause weight gain.

2. Keep healthy food at hand. Children will eat what’s readily available. Keep fruit in a bowl on the counter, not buried in the crisper section of your fridge. Remember, your child can only choose foods that you stock in the house, by limiting ‘junk food’ you will, by default, teach your child how to choose healthier foods.

3. Don’t label foods as “good” or “bad.” Instead, tie foods to the things your child cares about, such as sports, academics and hobbies. Let your child know that lean protein such as turkey and calcium in dairy products give strength to their sports and academic performance, the antioxidants in fruits and vegetables add luster to skin and hair and the carbs in whole grains will give them energy to play.

4. Praise healthy choices. Give your children a proud smile and tell them how smart they are when they choose healthy foods. Kids thrive on positive reinforcement!

5. Don’t nag about unhealthy choices. If your child chooses unhealthy foods infrequently, ignore it. However, if your child always wants fatty, fried food, redirect the choice. You might try roasting potato sticks in the oven (tossed in just a bit of oil) instead of buying french fries. Or, if your child wants candy, you might make fresh strawberries dipped in a little chocolate sauce. Too busy? Then keep naturally sweet dried fruit at home for quick snacks. With consistent effort taste buds change and soon your child will be craving healthy foods.

6. Never use food as a reward. This could create weight problems in later life. Instead, reward your children with something physical and fun — perhaps a trip to the park or a quick game of catch.

7. Sit down to family dinners at night. If this isn’t a tradition in your home, it should be. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with one night a week, and then work up to three or four, to gradually build the habit.

8. Prepare plates in the kitchen. There you can put healthy portions of each item on everyone’s dinner plate. Your children will learn to recognize correct portion sizes. Too often people go for seconds and even thirds just because the food is right there. You might notice that you need less food to feel full!

9. Give the kids some control. Ask your children to take three bites of all the foods on their plate and give it a grade, such as A, B, C, D, or F. When healthy foods – especially certain vegetables — get high marks, serve them more often. Offer the items your children don’t like less frequently. This lets your children participate in decision making. After all, dining is a family affair!

1. Consult your pediatrician. Always talk with your child’s doctor before putting your child on a diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy, or too thin, by yourself. If weight change is recommended seek the help of a Dietitian.

Let me start by asking two questions? First: Are you as happy and content about your life in every way? Secondly: If you are not completely satisfied with your life do you have any desire to change it?

In my conversation with all kinds of people I’ve met including conversations with family and friends I find many of them are not always enthused or thrilled about everything in their life. Even though some are not satisfied with their lives they haven’t any interest in making any life change. They’ve decided to stay with the simple life, not wanting to design a new life for themselves or change their environment.

Next are those individuals who have sometimes thought about making changes in their lives. Some even became beautiful dreamers for a while. However they never followed through on reaching any specific goals. Either because they weren’t aggressive enough to start the task or weren’t sure how or where to begin. For those who fall into this category and are willing to get an education of what’s necessary to make the changes, here’s 5 ways to assist you in getting started whenever you are ready.

1) Create a list of goals you believe would make your life more financially abundant, healthier, less stressful, and more stimulating. Write down where you want to go what you want to do and see and what you would like to improve. Once you have a list of 50 to 100 goals here’s what you do next.

2) Select only six goals. Six goals are enough to concentrate on reaching for the time being. Choose the ones that are the most desirable and important to you for now. Then write a detailed description why they are important to you. Be as descriptive as you can about each of these goals. Get inspired by them. Become truly emotional about them. Review them everyday without fail.

3) Set up a series of steps and a time frame for accomplishing each of your six goals. Each step should be set in small increments so they are easily reachable. Decide on a target date for each goal and make sure you enter these dates on a calendar or in a planner. I also advise that you track your progress weekly to see how well you are doing.

4) Seek support from only those individuals who are successful. Ask them for their advice and what they would recommend you do to become successful. And here’s something else very important to do. Purchase a few informational and motivational CD’s, DVD’s and/or books. Spend a few minutes each day reading or listening to this kind of support materials. They will do wonders for your attitude. They will also teach you various skills for handling challenges and roadblocks you may encounter along the way.

5) Never quit pursuing your goals and don’t listen to anyone who might suggest that you do. Just stay committed no matter what happens. Here’s another idea to keep you motivated and on track. Begin to build a series of pictures of the goals you’ve decided to reach. Here’s the best way to do that. Cut out pictures from magazines, newspapers or any publication that reminds you of your dreams and goals. Even print out positive sayings and pictures on your computer printer that will stimulate your attitude. Place these pictures in places around your home or office where you see them everyday. If this doesn’t feel comfortable doing this put them in a three ring binder. Just make sure they are available to view first thing every morning before you start anything else that day.

Now you have an action plan to guide your life in a more positive way. Are you convinced these 5 steps have some merit? Can you now see how these ideas could cause you to have a more attractive, favorable and commendable life than ever? Why not get started today and find out. Good luck!

Copyright © 2007 All Rights Reserved Sonny Julius

James just had a blood test as part of the annual physical examination. This person exercised moderately and loved to eat but this was all about to change when the results came in.

The results showed that the LDL commonly known as bad cholesterol was much higher than the good cholesterol. The doctor said if some changes are not done, this individual will soon suffer from high blood pressure, a heart attack or a stroke.

Being a father of 2 children, this person had to take the situation very seriously to be able to continue providing the needs for the family.

Since James was working out twice a week, the doctor advised the individual to do it more often. This means working out four times a week and engaging in other activities to help lower the cholesterol.

There is no point in exercising more often if the intake of food does not change. The doctor told James to make some changes in the diet because nothing will happen if the food being burned is just resupplied into the body.

The doctor referred James to a dietitian. The two had a long talk about the food that was bad and this should be cut down. These should be replaced with those that are much healthier so the level of bad cholesterol can be lowered.

The plan on paper looked very simple. James will have to eat food that is low in fat and no longer that rich in carbohydrates. During breakfast, this person can eat the yellow portion of the egg but not the white one.

Instead of having coffee in the morning, this should be changed with unsweetened tea. There are times that James likes to eat cereals with the kids but the milk this individual will consume is not the regular one but is non-fat.

During lunchtime, something heaver can be eaten. Chicken can only be consumed without the skin. The portion of steak should be reduced and mixed with a lot of vegetables and side dishes.

It will take some time to adjust to the new regimen and people like James who are new to this will feel hungry in the late afternoon. Having some carrot sticks or an apple is much better than having a donut that has a lot of sugar.

Instead of having a cola with the snack, this has to be changed with either water or fruit juice and not the artificial one but made of real fruits.

The program continues on to dinner, which can be fish or pasta with some sidings. The person will be sleeping for the next 6 to 8 hours after the meal so there is no need to fill it up.

Drinking a glass of red wine is safe. This is better than drinking beer, which is something James had to give up.

James to follow the plan even when dining out in a party or eating in a restaurant. There is no day offs for someone who is at risk of heart disease or high blood pressure and this wasn’t only for himself but also for the family.

The next checkup with the doctor showed significant results. The LDL was much lower than the HDL, which was good for someone at that age. The diet program chosen by James is just one of many out there in the market. It takes some time to find the right program to be able to lower the cholesterol and be healthy again.