Knowing your body with Best Tips to Lose Weight!

Knowing your body includes Evaluating your Health risk, your Calorie Range, and your Body Mass Index.  You may be eating right and choosing an active lifestyle, but you nevertheless succumb to illnesses. It does happen to people. You start wondering why. The answer lies in your lack of knowledge of your body.  Did you know that you are actually prone to a host of illnesses just by being part of a family history of the same illnesses? Did you know that you may be eating right, but remain on the heavy side because your genetics predispose you to it?  By understanding your family history, you can get to analyze and understand your body better and how it works.

You may have also embarked on your new activities and food choices, but you haven’t  really analyzed your body to evaluate how far you need to go or how much you need to do.  Evaluate your health risk and work your way towards a realistic goal.  It is also important to have regular checkups with your doctor to monitor developments in your body and screen for illnesses that may have gone undetected.

Evaluating your Health Risk

Because people come in a variety of shapes and sizes,  weight isn’t always the best predictor of whether a person will develop chronic disease. Instead, Doctors look at the following information to identify those who may be at risk for health problems.

Body Mass Index (BMI) is a calculation that uses height and weight to measure body fat.  If your BMI is greater than 24, you may be at higher risk for developing weight-related health conditions.  Refer to the BMI Table below to get your BMI.

Waist circumference indicates where fat is stored in your body.  Excess fats in the abdomen may mean you are at a higher risk for health problems. To find your waist circumference, simply measure around your waist with a tape measure.  A desirable waist circumference is less than 35 inches for women and less than 40 inches for men.

Inactivity, tobacco use, high cholesterol, high blood pressure, existing diabetes and a family history of heart disease are factors that increase your risk for developing health problems from chronic conditions.  If you have two or more of these factors, weight management is especially important for you.

Your Calorie Range

Your calorie needs are based on the number of calories your body burns each day.  These needs are estimated based on gender,  age, activity, body size and health status.  Select a calorie level within the following ranges:

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Find your calorie level of the above table to.see the number of servings you should have from each food group per day   Use the food Groups worksheet to keep track of the food group servings you eat.

YOUR BODY MASS INDEX

To calculate your BMI, You can see a BMI Calculator at the side or I also recommend visiting a good site here 

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Best Tips to Lose Weight

1. Drink 8 to 10 glasses of water every day. There are benefits of drinking water. That is to drink 8-10 glasses a day.  Because Water prevents kidney stones, it treats urinary tract infection, it does help patients with diarrhea by preventing dehydration, it reduces fever, treats a cough and colds, sore throat, and respiratory infections. Water helps loosen sticky phlegm, prevents constipation and its complications, keeps you alert and energetic and it will keep your skin soft and radiant.

2. Eat green leafy vegetables such as Kale, Spinach, Broccoli, and other nutritious leafy vegetables you can buy and plant. They are low in calories and will make you feel full.

3. Eat fruits like apples, bananas, and pears.

4. Eat smaller meals. Limit rice intake to a cup per meal.

5. Exercise, Do not sit long. Will share a video regarding losing weight

6. Cut down on sugary drinks like soft drinks, iced tea and canned juices and other sweets such as candy, unhealthy foods.

I hope you follow all of these things. :)

THE DASH DIET

The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure has developed a diet for patients in the brink of high blood pressure and those with those blood pressure alike. Known as the Dietary Approaches to Stop


Hypertension (DASH) Diet, this diet follows the food pyramid closely and may very well recommend the following:

• 7 to 8 servings daily of grains and grain products
• 4 to 5 servings daily of vegetables
• 4 to 5 servings daily of fruits
• 2 to 3 servings daily of low-fat or nonfat dairy foods
• 2 servings or less daily of meats, poultry, and fish
• 4 to 5 servings per week of nuts, seeds, and legumes

You may want to watch this video for better understanding about THE DASH DIET. https://www.youtube.com/watch?v=HNniQHqAQk4

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Sleeping Right and Keeping Positive Attitude

Sleeping Right

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Many people think that exercise and diet are enough to sustain a healthy body.
Ask yourself this: Are you getting enough sleep? The amount of sleep necessary varies from person to person and changes as people get older.

The National Sleep Foundation in the United States offers these guidelines:

• Birth to 2 months- 10.5 to 18 hours of sleep including naps
• 2 to 12 months - 14 to 15 hours, including naps
• 12 to 18 months - 13 to 15 hours, including naps
• 18 month to 3 year - 12 to 14 hours, including naps
• 3 to 5 years - 11 to to 13 hours; including naps
• 5 to 12 years - 9 to 11 hours
• 12 to 18 years - 8.5 to 9.5 hours
• Adults - 7 to 9 hours

But I know that getting enough sleep isn't easy to everyone. You may experience a number of conditions that could actually hinder you from being able to sleep well. Try to regularize your sleep by following what is known as sleep hygiene. Regular sleeping habits can very well be obtained by adopting these guidelines:

• Develop a regular sleeping pattern by going to bed at the same time each night, and getting up at the same time each morning.
• Keep meals small before bedtime
• Avoid being active a few hours before bedtime
• Make your sleeping area quiet, dark and relaxing with just the right temperature.
• Use your bed only for sleeping
• Remove all electronics from your room which may serve as distractions when you are trying to get to sleep.

Based on Lumosity and BBC News, Did you know that An extra hour of sleep is not just a luxury? because it can make a real impact on our cognitive health and physical health. From 7.5 to 6.5 hours of sleep made participants in a study struggle on cognitive tests. Unfortunately, catching up on sleep over the weekend is not a solution. Our memories need to be moved from short into long the long term memory within the 24 hours of being formed, before you run the risk of forgetting those memories. Over 500 genes from us are affected by lack of sleep, and losing just one hour of sleep increased activity in genes that is linked to inflammation,stress response, immune response and even risk of cancer. The good news is that gene activity reversed when the participants added an hour of sleep back into their schedule. Do you get as much sleep as you need? Share this on Facebook or tweet this with your friends.


Now, I'd like you to watch this video which is about Best Sleeping Position for a sound sleep.

Keeping A Positive Attitude

As the old adage goes, laughter is the best medicine, and so is positive attitude in life. Numerous studies have shown that people with a positive attitude produces fewer signs and symptoms of illness, probably because healthy attitudes tend to promote healthy lifestyle habits. One particular study appearing in the journal Psychosomatic Medicine reports that people with a positive attitude — energetic, happy abs relaxed — are less likely to catch colds, for instance, than people who are depressed, nervous or angry. And this to an active lifestyle and the right diet, you may well be on your way to better health, and a better life.


If you have a positive mindset , it’s a big help in achieving any goal. It can also improve your health, your relationships with your loved ones, increase your chances of success, and add many more birthdays to come.  Avoid arguments , any useless emotions like anger, fury, worry, fear, blame, jealousy, envy, gossip, etc.  Also, Try to be with positive people or friends and learn to master your own thoughts. Count all the blessings from Our Father Almighty God.


It is better to be positive and upbeat than to be pessimistic and down cast, especially since you probably spend most of your day at work.  Do not dwell on negativity even things may go wrong sometimes.  Being positive keep us also happy, for me it’s contagious for others that benefit more friends to befriend with you, encourage us that we can make our every tasks done, add up to our self-worth, appreciate everything even those little things, helps us to fight stress, to dream bigger exceeds our own expectations in life, and the most important is it attracts good things or opportunities. It definitely create positive results. It will make you a better, successful and blessed person if you live with positivism.

Why do we need to be positive?

• Being Nega Star (Negative Person) is bad for your health!
• You're performance will be good, you are near to success!
• To Pursue your dream.
• Not to loose Hope.
• You have better understanding
• Make your relationship strong (family, friends, God, love life, etc).
• To have a positive outlook in life even in times of hardships.

If you have all these Traits, then please be Contagious and Infect others with your Positivism! D :)

Also Read: Knowing your body with Best Tips to Lose Weight!

                     THE DASH DIET

Special Concerns on Food Choices

Saturated Fat and Cholesterol
The "saturated" in the word Saturated Fats refers to the fats that are saturated with hydrogen and carbon atoms. Foods that are high in saturated fats, trans fatty acids (Trans fat increases our risk of heart disease by increasing the bad cholesterol) So you should limit the amount of saturated fat and cholesterol in your diet.  Foods high in saturated fats include high fat dairy products and meats, lard, palm oil and coconut oil. Foods that are high in trans fatty acid include baked goods made with shortenings, such as crackers and cookies.  Foods that are high in cholesterol include liver and other organ meats, egg yolks and dairy fats.


Calcium
Calcium requirements depends on your age gender and status of your health. Try to eat at least 2 or 3 servings of low fat dairy products each day if you do not like dairy product or cannot tolerate them, try processed foods that have been fortified with calcium, such as orange juice and breakfast cereals.



Salt and Sodium
Most pole get too much salt in their diet. Limit the amount of salt you add to your food, use herbs and spices to flavor your food instead. Limit fast, convenience and canned foods to keep your sodium intake under control



Alcohol
Alcohol beverages supply calories but few nutrients. Of you drink alcohol, do so in moderation. Drinking in moderation is defined as no more than one drink per day for women and.no more than.2 drinks per day for men. One drink equals 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounces of 80-proof liquor.) Although research has shown that drinking alcohol in moderation may have some health benefits , the evidence is not strong enough to make it worthwhile to start drinking if you do not drink before. And too much alcohol can cause a number of health problems.

Dietary Supplements

Although most people don’t need dietary supplements, some people with special nutrition needs may benefit from them. Some supplements may be harmful in large amounts. Talk to your doctor about whether you need dietary supplements and how to take.

Food Supply

Eating even a small portion of food that’s been contaminated by bacteria or viruses can make you sick. So follow these steps to make sure that the foods you eat is safe:

• Wash your hands before eating 
• Wash fruits and Vegetables thoroughly 
• Use special care when handling meats. Wash all utensils, counter tops and anything else that comes in contact with raw meat. 
• Cook all meat, poultry, seafood thoroughly 
• Drink only pasteurized milk and juices 
• Store foods at low temperatures (below 40 degree F) to minimize bacterial growth. Thaw food in the refrigerator, not on the kitchen counter. 
• In restaurants, avoid foods that may have bacterial contamination such as salad bars, sushi, and raw or uncooked meat, shellfish, poultry and eggs.

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Now, I want to give you ways of Healthy Eating:

• Use plant foods (fruits, vegetables and whole grains) 
• As the base of your diet. These foods make you full with fewer calories, promote digestion an include protective substance that can prevent disease. 
• Eat baked, grilled and broiled foods rather than fried foods. 
• Plan Ahead. Know what you are going to have for supper before the day begins. 
• Add fruit as a sweet treat at the end of a meal or as a snack. 
• Drink water instead of soft drinks and sweetened beverages such as sport drinks and lemonade.

Choose Substitutes

Who says you need to sacrifice flavor to eat healthy? Small amounts of add-ons here and there can enhance palatability without making food unhealthy. And to raise the healthy factor further, limit use of certain activities or choose substitutes. Here’s how:


Sugars
Excess energy intake, including excess sugar, can cause weight gain or obesity, especially when combined with poor physical activity.

Substitutes: Honey is a healthier sweetener, as are available a sweeteners available in the market.


Salts
Too much salt can raise your blood pressure in some people. Be wary of overly salty foods such as commercial sauces (soy sauce, fish sauce) snack foods, cured meats and takeaways (limit these to once a week or less)
Packaged foods often need no added salt in cooking or as condiment on the table. Check the alt (sodium).content on their labels.

Substitutes: Use herbs and spices in cooking and be very sparing with salt and salty sauces in your plate.  Go for dill, rosemary, thyme, basil leaves or black pepper or basil leaves to get a fuller flavor for a little zing.

Also Read:

Sleeping Right

Keeping a Positive Attitude

Lifestyle Rules for Healthy Life: Activity Choices

LIFESTYLE RULES FOR HEALTHY LIFE

In living a healthy life, we must know the certain rules that you must live by.  Rules that will definitely help you live a long and have a disease-free life.  In reality, your health decisions and lifestyle have more impact on your health.  Live by these rules for healthy living.  Develop and maintain healthy habits so you can prevent major health problems in the future.  Read this blog and it offers vital information on what you can do to take control.  I want to help and inspire all of you most especially those who are sick or has a serious illness, to be healthy and live with wellness.

The fair rules for Healthy Life presents you on how to live a healthy lifestyle with an emphasis on how to eat right, how much and what type of exercise you need, and the information you need to know should your physician recommend hospitalization or surgery.

First, I'm going to inform you about the  Activity Choices that you must do by Starting your own Activity Plan.

Activity Choices

Start your own Activity Plan

Our life is meant to be lived, and not taken for granted. Often, however,  we tend to let important things that will allow us to live life to the fullest. Well, Take a back seat! Therefore, Many of us suffer in many ways: physically, emotionally,  financially and many more.  Think when you don’t take care of your health, of course, you’ll get sick.  Your body gets bombarded with a host of maladies, from minor rash and slight fever, to more debilitating disorders like heart disease, cancer or diabetes.  Lifelong diseases also tend to shorten your lifespan.  Illnesses also bring about emotional distress not only to you but the people around you as well. Whenever you’ re sick, your loved ones become concerned about your condition, causing anxiety.

Think when you don't take care of your health, you'll get sick. Your body gets bombarded with a host of maladies, from minor rash and slight fever, to more debilitating disorders like heart disease, cancer or diabetes.  Lifelong diseases also tend to shorten your lifespan.   Illnesses also bring about emotional distress not only to you but the people around you as well.  Whenever you' re sick, your loved ones become concerned about your condition, causing anxiety.  Sickness also brings about reduced school or our work days also reduced our productivity.

It' s not only you that become less productive, even your loved ones who take good care of you whenever you're sick tend to miss out on a workday as well.  Fewer workdays mean less income.   In addition to that, the spending related to illness: doctor's fee, purchased medications, hospital stay expenditures, etc.

Because of these reasons, we need to strive life better but often fall short in a way or another.  Now, the question is how can you improve your health condition and your life in general?  My advice to you is to follow these rules for healthy living:

1. Cut down on sitting, watching TV, working or playing at the computer.

Our ancestors never had to worry about the top of the pyramid; physical activity was part of their lives and necessary for survival. This is a reminder that you need to get up and move if you find yourself sitting for longer than 30 minutes.

• When sitting at your workstation, get up and walk down the hall every half an hour.
• When talking on the phone, get up and move around.
• Stretch when sitting in traffic.

2.   Stretch and Strengthen your muscles  

(Like Weight lifting, tension bands, push-ups or curl-ups, tale stretch breaks, yoga or tai-chi 3+ times a week.)

Your cardiovascular fitness is probably the best indicator of your fitness level; however , flexibility, muscular strength, endurance and body composition are also part of being fit.  Yoga , Stretching exercises, push-ups and weight lifting serve to improve flexibility and strength. You will enjoy the following benefits when you engage in these activities.

• Daily activities become easier as muscle grow stronger. 
• Improved flexibility and strength help reduce muscle tension in times of stress.
• Strong abdominal and lower back muscles help prevent back problems.
• Strengthening specific muscle groups improve performance in sports activities.

3.  Give your lungs and heart a workout. 

• Frequency

Over the course of the week, aim for getting some type of aerobic exercise three to five times. Although exercising five days a week does benefit your heart, vigorous exercise six to seven days a week does not provide additional improvement. It does increase the risk of injury

• Intensity

A work out should challenge you but not exhaust you or push you to your limit. If you can hold a conversation while you exercise, You are doing great. If not, please slow down.

• Duration

You can improve your cardiovascular fitness by exercising continuously for about 20-30 mins. Longer periods may b necessary for weight loss.

• Progression

Perhaps the biggest mistake people make when starting to exercise is doing too much too fast.  The discomfort and risk of injury can spoil even the best of intentions. If you are a beginner, try to increase the length of time you exercise before increasing how hard you exercise.

4. Walk often and Stay Active

(Go bowling, play badminton, park your car further away, take the stairs instead of elevator, walk with your dog, do yard work or play golf.)

The everyday activities at the base of the pyramid are key to staying active through your lifetime. The first step to becoming more active is to focus on base. These baseline activities will help you gradually build stamina for the next level.

• Regularly park in the back row to walk a little farther.
• Take the stair instead of an elevator.
• Break up a long period of sitting by getting up and moving around
• Walk around the block once.
• If your work is near your home, walk instead of taking the car

Try this kind of routine every morning.  You may try to join an Aero group around wide place such as a park, bay view so that while you exercise you can also inhale such fresh air.  Please see below vid! :)

   

Also read:  Special Concerns on Food Choices