Sleeping Aids and Insomnia
by: Mike Argiro
Is Yoga Right for You?
by: James Pendergraft
A lot of women perform yoga exercises not just to lose weight or maintain proper body weight but also because they want to be healthy emotionally and mentally. Yoga is also known to contribute to the decrease of a number of problems during menstruation, pregnancy, and menopause. There is research to prove this, but it’s easy to see the physical, mental, and emotional benefits evident on those women who practice yoga.
Yoga Helps You Cope with a Busy Lifestyle... for more...
Sleeping Aids and Insomnia
by: Mike Argiro
Fighting Insomnia with Sleeping Aids
Due to many people around the world suffering from insomnia, there has been a great deal of research and studies. There are different forms of sleeping problems that affect people but there are now numerous aids that can help them. A certain amount of people suffer from short term insomnia whereas a number of individuals suffer from what is known as chronic insomnia.
Consider how you feel if you wake up early or without having a full nights sleep. It is very common to feel cranky or uncomfortable and the feeling can last all day. For most people, this is not a lasting occurrence and is usually rectified by a sound sleep at night. Some people are not so lucky though. Many people are experiencing this situation each and every day of their life.
Knowing that you are never able to get enough sleep that your body craves or desires can start to have an extremely negative affect on a person. They will always be feeling lethargic or not up to their best. They will dread trying to get to sleep every night and this anxiety will only make matters worse. A problem for many people with insomnia is that a cyclical effect can occur where worrying about a lack of sleep can further cause a person to be awake all night. Suffering from insomnia is an extremely uncomfortable ailment to experience.
Both types of insomnia can have a massive impact on how a person is able to function throughout their normal life. Research on Insomnia and Sleeping Aids has shown that people need seven or eight hours of sleep each day on a regular basis to be at their optimum level. This is why there is an increasing market for sleeping aids and there are a great number of commercial products looking to take advantage of this situation.
When a person is unable to get to sleep, quite often it is to due to an imbalance in the chemicals that are active within their body. If a person has more awake chemicals than sleep chemicals active, they can find difficulty in sleeping but there are numerous aids available to make life more bearable. Using any one of the sleeping products available can ensure a person gets proper nights sleep and that they are fully charged and ready for whatever life may throw at them in the following day.
Although possibly not seen as one of the more dangerous ailments a person can suffer from, insomnia is able to change a person’s mood or happiness in a very short span of time. Having problems with sleeping can cause great difficulty for a person and this is why so many people are looking for cures or aids to alleviate the difficulties they face. A lack of proper sleep can reduce a person’s ability to concentrate or focus, making problem solving and decision making a far harder task than what it should be. Sleeping is considered to be the body’s natural way of recharging; therefore it is advisable to seek aids or assistance to ensure a proper night’s sleep. Many doctors or pharmacists would be happy to offer advice to people having difficulty with this matter.
Another problem in recognizing insomnia as a major hazard to people’s health is that a great majority of people do not consider it to be a serious ailment. Quite commonly, people may pass it off as a symptom of some other health issue they are experiencing as opposed to being a serious issue within its own right. There is a growing need for people to accept that lack of sleeping is a major issue and they require medical advice and aids to ensure they are able to overcome difficulties caused by this situation.
Many products to aid sleeping can be purchased freely over the counter and this has led to a boon in this burgeoning industry. With a lack of sleep being a major concern for a great number of individuals having a quick solution at hand has been a boon for many sufferers. With this form of medication being available over a counter, many users may consider it to be risk free. Whilst there may not be a risk level that is associated with many other more serious forms of medication, it should be noted that this medication can still cause problems.
Given that insomnia sufferers are likely to be desperate to get some sleep, they may consider an increase in dosage to be a good idea. Increasing the recommended dose levels is never a sensible idea as it can quickly lead to addiction. Addiction to over the counter forms of medication is rising sharply and catches many people unaware. There needs to be a greater level of awareness of dangers that all medicine can cause if used improperly.
Medication to cure or reduce insomnia can have an extremely positive impact on users but caution needs to be applied to its use. No matter whether it is taken in a tablet, liquid or capsule form, all forms of medication can cause addiction and if a user has any doubt they should always seek the opinion of their doctor or pharmacist.
As more and more people become aware of disadvantages in lack of sleeping and the negative impact it has on quality of life, expect this market for aids to cure insomnia to thrive. As with all ailments, if you are suffering from insomnia the same should be informed to your doctor or local medical facility. It should be their decision whether you need medication to increase your chances of falling asleep
For more : http://www.narcomundo.com
Storing, Handling And Using Essential Oils
by: Mireille Gautschi
Pure Essential Oils are a natural product and contain no preservatives or additives. A few of them can also be quite dangerous if not handled correctly. Some basic procedures should therefore be observed in order to ensure safety but also the quality of the oils in storage.
Storing essential oils:
Many Essential Oils are flammable and/or act as strong solvents. Eucalyptus Oil for example can be used to remove glue from old stickers or to strip paint.
Essential Oils are best stored in amber glass bottles with a tight lid. It is also advisable to fit bottles that don't have a dripolator (orifice reducer) with a child proof cap for safety reasons.
Sun light (UV) and high temperatures are the main enemies of essential oils. Amber glass bottles offer good protection from UV. Essential Oil containers are best kept in a dark, cool place with temperature fluctuations kept to a minimum.
Keep essential oils safely locked away from children at all times.
Stored at low temperatures, some oils will tend to solidify. This is no cause for alarm as they will turn liquid again once they reach room or in some cases body temperature. Most likely to solidify are the absolutes, vanilla, rose otto and fennel.
Under good conditions essential oils can be stored for periods of 6 months to several years. Some oils like myrrh, sandalwood, frankincense and patchouli will even improve or "mature" with age, very similar to a good wine.
The shortest shelf life have all citrus oils with grapefruit generally being the first to deteriorate. Once these oils start to turn cloudy or smell rancid they should be disposed of.
Handling and using essential oils:
When taking essential oils from the bottle, avoid contaminating the oil. Don't touch the top of the bottle or the inside of the lid. If you are using pipettes to transfer the oils, try to obtain disposable ones that you can throw away after use. Never use the same pipette for different oils. Used pipettes can also be stored for a short time in clip-seal plastic bags to use again later.
Avoid contact of essential oils with the skin as they can cause irritation. Using latex gloves and wearing protective glasses is recommended when handling essential oils.
Essential oils must never be used internally. For application to the skin, dilute the essential oil with a good quality carrier oil e.g. jojoba, almond or olive oil. 3% essential oil with 97% carrier oil is a safe ratio.
Diffusers and oil lamps need only 2-3 drops of essential oil to scent a room for many hours. The cup on the oil lamp should be 3/4 filled with clean water, add to it the 2-3 drops of essential oil. Only then light the candle in the burner. Remember some essential oils are highly flammable, so be careful when using an essential oil lamp.
Observe these points and you will get a lot of enjoyment out of your essential oils.
For more : www.hillsideherbal.com.au
Important Facts About Medicines For ADHD
by: Zoey Eber
Ever wonder how medicines for ADHD might affect your child? Read on and get the scoop on what's currently being prescribed as well as the side effects involved.
Studies show that children with ADHD lack sufficient neurotransmitters in the brain. This deficiency is responsible for the characteristic inattention and lack of focus in ADHD patients. These neuro chemicals include dopamine, serotonin, norephinephrine, opioids and gama amino butyric acid, or BAGA for short. The ADHD med serves to replace the deficient chemicals.
As to the medicines for ADHD, stimulants are usually administered first, and if found to be ineffective or not well tolerated, antidepressants are prescribed. Stimulants are further classified as short, intermediate and long acting medications.
Long acting stimulants are taken once a day, and generally last 8-12 hours. This is useful for children in school as they don't have to remember to take their pill during the day. There are several long acting stimulants commonly used today, as described below.
Vyvanse is the latest ADHD med to be approved. It is similar to Adderall in that its main ingredient, lisdexamfetamine dimesylate, is a derivative of one of the ingredients in Adderall. Vyvanse, which produces a calming effect, is taken once a day in the morning. It is currently available in 30mg, 50mg, and 70mg capsules.
Adderall XR, a sustained release form of Aderall, is approved for use in children over the age of 6 years. Available in 10mg, 15mg, 20mg, 25mg, and 30mg capsules, the capsule can be opened and sprinkled onto food or in a drink if the child has difficulty swallowing pills. Regular Adderall is usually prescribed for children from 3 to 5 years of age.
Concerta, a central nervous system stimulant, is approved for children over the age of 6 years. It is a sustained release form of Ritalin. Concerta is formulated to work for 12 hours, and is available in 18mg, 27mg, 36mg and 54mg tablets. Teens requiring a 72mg dose can take 2 36mg tablets.
Daytrana, also known as the Ritalin patch, is available in 10mg, 15mg, 20mg, and 30mg dosages. The patches are worn for approximately 9 hours at a time on the child's hip. The medication continues to work a few more hours after the patch is removed.
Focalin XR is a long acting form of Focalin, with the active ingredient dexmethylphenidate hydrocholoride, which is also found in Ritalin. It is available in 5mg, 10mg, 15mg, and 20mg capsules, which can be opened and sprinkled on food if necessary for ingestion.
Ritalin LA is a new, sustained release form of Ritalin. It is prescribed to increase attention, decrease impulsiveness, and decrease hyperactivity. This medication is a mild stimulant that affects the levels of neurotransmitters in the nervous system. Ritalin LA is available in 10, 20, 30, and 40mg capsules. Some brands allow the capsule to be opened and sprinkled onto food. Ask your pharmacist if the brand you're taking fits in this category.
The short and intermediate acting stimulants are older medications. These include Ritalin and Ritalin SR, Methylin, Metadate ER, Methylin ER, Focalin, Dexedrine, Dextrostat and Aderall.
Strattera is the main non stimulant medicine approved for use in treating children with ADHD. Although not as commonly prescribed as stimulants, Strattera does have a place for those who can't tolerate stimulants. Strattera is helpful for children with ADHD and anxiety.
Medicines for ADHD, as well as all prescription drugs, have side effects that must be considered when deciding on an ADHD med. Each medication will list its own specific side effects, but in general, side effects from stimulants include decreased appetite, headaches, stomachaches, trouble falling asleep, jitteriness, and social withdrawal. Some of the known side effects associated with Strattera include stomach upset, nausea, vomiting, constipation, dizziness, fatigue, dry mouth, loss of appetite, trouble sleeping, or mood changes.
Make no mistake about it, when you read the list of potential side effects associated with medicines for ADHD or any other condition, it's no wonder that homeopathic remedies have become extremely popular. In treating ADHD, natural remedies make up for the chemical shortages naturally, whereas drugs typically use man made ingredients not naturally found in the body. Homeopathic remedies manufactured in an FDA approved facility, under the guidance of a qualified professional, are a safe and highly effective alternative to drug therapy.
For more : http://www.adhd-natural-solutions.com
Reducing Stress of Your Day to Day Life
by: James Pendergraft
Stress is a difficult term to define. We react differently to stress because we all react differently to stimuli and some people are just not affected by it. Stress can either be a physical, chemical, or emotional factor that causes physical or mental tension and it can be a defining factor for the onset of a disease. Stress could also be the state of physical or mental tension that results from a series of factors that tend to alter an existent equilibrium.
Stress is an everyday fact of life and it can be harmful if this lasts for so long and there is no relief. The pressures of crises and everyday events have adverse effects on the health of a person. Women take on the stresses of home and the work environment. In the presence of stress, a woman can manifest certain conditions like headaches, ulcer, diabetes, and certain types of cancer. Even when you are at work, all your unmanaged stress can lead to illness and even unsafe acts that may cost you your jobs. When stress is taking over your life, manage it immediately and find solutions that will help you reduce it.
Managing Stress
Stress management is critical to learn. You can make it a positive factor in your life. All you need to do is identify your stressors, understand them, and find solutions. You can also take charge of stress and prevent it. Know also that alcohol and drugs will not help you relieve your stress so never turn to them as the solution. Here are some guidelines when you are stressed.
* Accept the fact that you are stressed. You cannot control all things, and stress is not a controllable feeling. There are things that you can’t control and all you need to do is accept that and learn from experience. You can seek the advice of your friends and some professionals.
* Stay away from situations and sources of frustrations and stress. You can remove yourself from the environment by staying away and avoiding it.
* Let your feelings out and talk to a friend. Take time to change your feelings or even control it.
* Adapt to it. Learn to cope with the situations and look at it as an opportunity. Don’t let yourself be easily stressed and never let your stress take over your life and your personality. Focus on more positive things in your life and try to make time for the activities that you enjoy doing. You can maintain a healthy lifestyle by exercising daily, meditating and eating a healthy and balanced diet. You can fight off stress with a healthy and content body.
* Always keep a positive attitude. Never be a pessimistic person. An optimist can always find ways to reduce stress in his or her daily life.
* Always be assertive and never aggressive. You can always assert your feelings and opinions and beliefs instead of becoming angry and defensive.
* Practice and always learn new relaxation techniques like meditation and yoga. These mind and body exercises always make you feel better.
* Get enough rest and sleep so that you will not always be irritable and it allows your body to recover from stressful events.
* Seek out social support with your friends and manage your time more effectively.
For more : http://www.womenscenter.com
Benefits of A Good Night’s Sleep
by: James Pendergraft
Sleep is a luxury for busy people, but everybody loves sleep. Sleep contributes to the overall health and well-being of an individual. It rejuvenates the body, mind, and spirit. There are many benefits of eight hours of sleep each night. Body tissues are repaired at the cellular level, and this helps to reduce stress, pollution, and infection. Sleep also helps us learn new skills. Research done by the Harvard Medical School students concluded that REM sleep is essential for learning new things. Waking up from a good night’s sleep normally puts you in a good mood and your mind is cleared from negative thoughts so you can think and study well when you have adequate sleep.
The Advantages of Getting Enough Sleep
Here are other ways in which a good night’s sleep can help you.
1) A good sleep keeps your heart healthy and strong and lowers high levels of stress ad inflammation in your body which leads to chronic diseases such as heart disease, strokes, diabetes, arthritis, hypertension, and cancer.
2) Sleep lowers stress hormone levels in the body. This will help the body fight aging and promote regeneration of the cells and organs.
3) Sleep also improves memory and cognitive function. When you sleep, your memory and organization skills are maintained properly. When you lack sleep, your memory function will suffer greatly. A study done in Germany found that people who obtained a good night’s sleep and full rest were three times likely to perform well on cognitive tasks, creativity, and problem solving skills than those who lack sleep.
4) Sleep can also control body weight because it can regulate the hormones that affect you appetite. A person that has proper sleep has a lower body mass index than those who sleep less. The appetite regulating hormone leptin decreases with lack of sleep and this signals fullness when we eat, while the hormone ghrelin that stimulates hunger increases when we lack sleep.
5) Sleep helps reduce disease risks. With just eight hours of sleep each night, the levels of the hormones melatonin and cortisol stay at a healthy range. Cortisol helps in preventing cell damage that can lead to cancer. With the help of cortisol, the immune system helps fight off potential infections.
These advantages are just a few of the many benefits that we can get as long as we have a good night’s sleep. It is crucial that we get enough sleep because if we don’t, we pay a price both physically and mentally. People around us are also affected when we lack sleep. We get emotional, short tempered and aggressive. Our reactions are slower and the chances of becoming involved in an accident increases. We all need to make the best effort to sleep appropriate.
For more : http://www.womenscenter.com
What Diabetics Should Know About Diabetes
by: Thomas Nelson
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A Diabetes Quiz
98% of diabetics do not know what actually caused their diabetes. They assume that it was an unfortunate result of genetics. 99% could not outline the history of diabetes. The majority of diabetics know that medications can cause damage to their liver, but could not tell you why, or the result of that damage. The majority of diabetics are not aware that, because they are diabetic, they are chronically deficient in five essential vitamins and minerals. Two of those vitamins and minerals are pivotal in the body's management of glucose and insulin. Don't be surprised to learn that most doctors cannot list them either, because they have no training in nutrition. Most diabetics know that vitamins and minerals are good for their bodies, but could not tell you, specifically, what they do to help the body. It goes beyond saying, that it is not possible to properly care for diabetes if you do not understand the disease. To take complete charge of your diabetes, you need to know the answers to these questions, with the exception of the history of diabetes, plus the following:
How does glucose function in the body, where is it produced, and how does it impact diabetes?
What is insulin resistance, what causes it, how can you control it?
Why do diabetics struggle with weight loss and control?
How does body fat complicate diabetic control?
How do you know if you are getting 100% of the daily requirement of vitamins and minerals?
Can you explain the oxidation process, describe how it contributes to out of control diabetes, and how to stop it?
Can you explain how diabetes causes high blood pressure, heart disease and stroke, and how to prevent it?
Can you explain how diabetes causes blindness, or identify the steps necessary to prevent it?
Can you explain how diabetes damages the liver, pancreas and kidneys, and how to prevent it?
Can you define fatty liver?
Do you know where the immune system is centered, and how it works?
Do you know what peripheral neuropathy is, or how to control it?
Do you know why many diabetics suffer from constipation, or how to fix it without drugs?
Do you know what beneficial flora is and why it is crucial to diabetics?
Did you know that most diabetics have parasites, or what the symptoms are?
Do you know how your body picks up parasites, what damage they cause, or how to get rid of them?
Did you know that observing the characteristics of your urine can give you important clues about your disease?
Do you know how you can help your body control blood pressure, besides not eating salt?
Do you know how to control depression naturally?
Do you know how you can control your body's metabolic rate?
Do you know how fasting can become a powerful diabetes tool?
Do you know the real reasons why exercise is vital to diabetics, besides the obvious?
Do you know how the body regulates toxins and how to help the body eliminate them?
Can you define enzymes, phytonutrients, or flavonoids and describe their functions in detail?
Can you define glycemic index or glycemic load, and the benefits or risks to diabetes?
Do you know why diabetics have cravings and how to prevent them?
Do you know which spices are anti-inflammatory, or what inflammation is?
Do you know your doctor's limitations, and where to get help?
Do you know what alternatives are available for treatment and management of diabetes?
How did you do? Don't feel badly if you didn't do well, most diabetics have no clue what most of these topics are. In fact, the average diabetic can partially answer only three of these questions. But clearly, they are very important topics that every diabetic should understand. Most doctors merely seek to manage the progression of diabetes. The burden is on you to take charge of your diabetes, and stop the progression of damage. Despite what most diabetics think, it is possible to stop diabetic damage, and even reverse some aspects of it. It should be obvious that your diabetes management would be improved immeasurably if you knew the answers to these questions. Those that have taken charge of their diabetes are describing huge improvements in their control. Many have substantially reduced their dependence upon medications: have lost large amounts of weight; have substantially reduced the amount of plaque in their arteries: have nearly eliminated the risk of heart disease and stroke; stopped cataracts from developing: have improved their eyesight; stopped neuropathy: and have improved bowel, kidney and liver function. The side effects of better control will result in the elimination of other problems like allergies, skin problems and the elimination of constipation. All the things that you wish you could do, but it all is such a mystery!
Obviously, your doctor cannot spend the amount of time that would be required to explain all of these topics. Most doctors are members of large medical groups. Doctor's offices are a business, and are run like a business. Doctors are limited in the amount of time they can spend with a patient. Most doctors spend less than 10 minutes with each patient per visit. But on the other hand, the time that it would take to research all of these topics would total in the thousands of hours. The good news is that it is all done for you if you know where to look. The important thing is, learn all that you can about your disease. They payoff is huge.
You can read the answer to the first question - "what actually causes diabetes?" at www.diabeticshandbook.com .
For more : http://www.diabeticshandbook.com
Health and Fitness Make the Difference Between Living Well and Living
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Hot Health & Fitness Finds
"Look to your health; and if you have it, praise God, and value it next to a good conscience." -Izaak Walton
Aquatics:
Older people find stress free weightlessness in water is a good way to work out. All kinds of new "water toys" to exercise with are on the sports store shelves these days. Younger people also like aquatic fitness training. There's less stress on the joints and less sweat. …Could be the wave of the future.
The 12-Minute Anti-slip and Fall Routine for Senior Adults:
A Florida physician has developed an exercise routine for older adults that can be done in bed and takes just 12 minutes. Further details to come soon.
Spas for the New Millennium:
More and more hospitals are developing wellness centers that consist of a large variety of fitness machines, whirlpools, lap pools, running tracks and individual health analysis testing. We predict these unisex centers will replace the typical gender oriented "pampering spa' that were once the domain of rich women. More and more HMO's and insurance companies are seeing the value of preventive medicine.
Nutrition Hotline:
"The health of a nation has often depended on the good or bad digestion of a prime minister." -Voltaire
Antioxidant Rich Foods:
Now that everybody's loading up on Vitamin C and E for their proven antioxidant effects, studies show that the best antioxidant dosages are not necessarily in pill-form. Eating your 10 servings a day of fruits and veggies (remember what Mom and Grandma used to harp on?) could be the best way to increase antioxidant capacity. Although all fruits and veggies have them, the best foods for antioxidants are cauliflower, peas and oranges. Amer. Journal Clinical Nutrition, 1998.
New Sugar Substitute Approved by FDA:
More sucralose-sweetened products are becoming available on grocery-store shelves since last year's approval by The Food and Drug Administration of Splenda (sucralose) the latest sugar substitute to be approved in more than a decade. Advantages claimed over other sugar substitutes are no bitter aftertaste and sweetness retention when used in cooking.
Steer Clear of Old Myths about Foods:
Myth: Asparagus is a diuretic.
Truth: Asparagus is not a diuretic. It just creates an odor during urination.
Myth: Potatoes and bread make you fat.
Truth: Both are healthy carbohydrates that average about 100 calories and are low in fat. It's what you add to both that increases fat. (i.e. butter, sour cream, mayonnaise)
Myth: Eating after 6 p.m. makes you gain weight.
Truth: Eating at night tends to lead to consuming higher calories because you are home, near the T.V. (did you ever notice what most of the commercials feature?) near the refrigerator and relaxed. Or you are eating out at a party or in a restaurant where you tend to eat higher fat and calories and larger portions. Calories are the same at any hour of the day.
Myth: Drinking lots of water makes you retain fluid.
Truth:Water acts as a natural diuretic. It will help flush out your system of toxins.
Daily Exercise Suggestions
"To climb steep hills requires slow pace at first."
-Shakespeare, Henry VIII. Act I. Sc. 1
Walk 10 Minutes a Day and Increase Your Fitness Level Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.
Park and Walk
Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness.
Crunch in Bed
Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.
10 Essential Health Tips "He who has health has hope, and he who has hope has everything." -Arabian Proverb |
A healthy homemade curry sauce recipe (100% cholesterol-free)
This must be the most simple curry sauce recipe ever made - plus it's 100% cholesterol-free.
The two ingredients are:
- Organic curry powder
- Soy yoghurt
I love this simple recipe (and simple it is!) and I use it a lot. I'm not very picky when it comes to sauces and I think this is a very good alternative to greasy sauces and for those who wants to be healthier.
If you want "more" in it then I suggest you to use this as a base of your curry sauce. Add whatever you wish to add. A friend of mine adds organic cucumber (mixed in a blender) with organic coriander to "spice it up".
While curry is known for lowering ones cholesterol levels - the soya yoghurt I use (Alpro Soya) contains 0% cholesterol. It's also free of preservatives, artificial flavouring and colours. In other words: it's a great brand for people who wants to be healthy.
Water, water and water!
Water.
What's healthier than water?
But do you drink it as often as you should?
You should drink water throughout the whole day. If you can afford, choose bottled mineral water without carbonate over tap water. But keep in mind that tap water is better than mineral water with carbonate as carbonate can thicken arteries, not to mention making your overall pH level in your body sour.
A tip would be that the first thing you do in the morning is to drink half a glass of water. This helps the stomach to get started for breakfast
I recently read "The Hidden Messages in Water" by Masaru Emoto. It mixes science with belief and in it are photographs of water chrystals exposed to different type of things. It turns out that water chrystals that are exposed to positive words such as Love and Thank You are formed beautifully, while water that was exposed to negative words such as Idiot made the chrystals deformed or not formed at all.
The water chrystal to the right in the first picture was exposed to Beethoven. The one below it to heavy metal music.
Which type of water would you drink?
10 Best Tips To Healthy Eating And Physical Activity
1. Start Your Day With Breakfast
Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school. Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza. |
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2. Get Moving
| It's easy to fit physical activities into your daily routine. Walk, bike or jog to see your friends. Take a 10 minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day. |
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3. Snack Smart
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking. |
4. Work up a sweat
Vigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing. |
5. Balance your food choices - don't eat too much of one thing
You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods. |
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6. Get fit with friends or family
| Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week. |
7. Eat more grains, fruits, and vegetables
These foods give you carbohydrates for energy, plus vitamins, minerals, and fibre. Besides, they taste good! Try breads such as whole-wheat, bagels, and pita. Spaghetti and oatmeal are also in the grain group. |
8. Join in physical activities at school
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit. |
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9. Foods aren't good or bad
A healthy eating style is like a puzzle with many parts. Each part, or food, is different. Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third. |
10. Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games, and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once. |
