Top ten tips to healthy eating

(1). Eat a variety of foods

(2).Base your diet on plenty of foods rich in carbohydrates

(3).Enjoy plenty of fruits & vegetables

(4).Maintain a healthy body weight & feel good

(5).Eat moderate portions - reduce, do not eliminate foods

(6).Eat regularly

(7).Drink plenty of fluids

(8).Get on the move

(9).Start now! - & make changes gradually

(10).Remember it’s all about balance

(1). Eat a Variety of Foods

You need more than (30) different nutrients for good health & no single food can supply them all. Today's food supply makes it easy to eat a wide variety of foods whether or not you are buying fresh foods to cook, taking advantage of ready-prepared dishes & meals or buying ‘take-away’ foods. Balance your choice over time! If you have a high-fat lunch, have a low-fat dinner. If you eat a large serving of meat at dinner one day, perhaps choose fish the next day.

(2). Base your diet on plenty of foods rich in carbohydrates

Most people do not eat enough of foods such as bread, pasta, rice, other cereals & potatoes. More than half the calories in your diet should come from these foods. Try wholegrain bread, pasta & other wholegrain cereals, too, to increase your fibre intake.

(3). Enjoy plenty of fruits & vegetables

Most of us do not eat enough of these foods either although they provide important protective nutrients. Try to eat at least five servings a day & if you do not enjoy them at first - try some new recipes or see what ready prepared dishes are available in the supermarket.

(4). Maintain a healthy body weight & feel good

The weight that is right for you depends on many factors including your sex, height, age & heredity. Being overweight increases your risk of a wide range of diseases including heart disease & cancer. Excess body fat results when you eat more calories than you need. These extra calories can come from any caloric nutrient - protein, fat, carbohydrate or alcohol- but fat is the most concentrated source of calories. Physical activity is a good way of increasing the energy (calories) you expend each day & it can make you feel good. The message is simple: if you are gaining weight, you need to eat less & be more active.

(5). Eat moderate portions - reduce, do not eliminate foods

If you keep portion sizes reasonable, it is easier to eat all the foods you enjoy without having to eliminate any. For example, some reasonable serving sizes are: (100)g of meat; one medium piece of fruit, half a cup of raw pasta & (50)ml of ice-cream. Ready-prepared meals can offer a handy means of portion control & they often have the calorie values on the pack to help those who are counting. If you are eating out, you could share a portion with a friend.

(6). Eat regularly

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help curb hunger, but don't eat so much as to substitute for proper meals. Do not forget to count your snacks as part of your total calorie intake.

(7). Drink plenty of fluids

Adults need to drink at least 1.5 liters of fluid a day! Or more if it is very hot or they are physically active. Plain tap water is obviously a good source of liquid but variety can be both pleasant & healthy. Alternative choices are juices, tea, coffee, soft drink, milk etc.

(8). Get on the move

As we have seen, too many calories & not enough activity can result in weight gain. Moderately physical activity helps burn off those extra calories. It is also good for the heart & circulatory system & for general health & well-being. So, make physical activity part of your daily routine. Use the stairs instead of the lift elevator (up & down). Go for a walk in your lunch break. You do not have to be an athlete to get on the move!

(9). Start now! - & make changes gradually

Gradual changes in your lifestyle are much easier to make than major changes all at once. For three days, write down the foods & drinks you consume at meals & as snacks - Do you have too few fruits andor portions of vegetables? To start with, try to eat just one extra piece of fruit & vegetables a day. Are your favorite’s foods high in fat & making you gain weight? Do not eliminate those foods & feel miserable, but try to choose low fat options or eat smaller portions. & start using the stairs at work!

(10). Remember it’s all about balance

There are no ‘good’ or ‘bad’ foods, only good or bad diets. Do not feel guilty about the foods you love, rather eat them in moderation & choose other foods to provide the balance & variety that are vital to good health.

Want to Start Running? Here's Some tips

Here are five tips to get you started on becoming a "runner":

1. Don't do too much too soon! Running is a very high-impact activity & if you dive into running too quickly, it can lead to injury. Start with a (20) minute run a few times per week & build your routine slowly--no more than ten percent (10%) every two weeks.

2. Watch your speed--remember this is a marathon, it’s not a race...when new runners try to outpace their bodies: they can ignore some warning signs telling them to slow down. Maybe your spouse runs, or your friend--don't try to match their pace right away--stick to a personal plan, & your own speed--you'll catch up over time once your body builds the necessary muscles.

3. Invest in reliable shoes. Running shoes are a crucial investment for anyone in training; you need a pair that will support your feet & complement your stride. Try going to a specialty running store to get your stride analyzed (this is free!) & invest in a nice pair that will offer support to your feet.

4. Pair running with other types of exercise. Try to mix up your workout with other activities--such as cycling, swimming, Pilates, etc. This will help keep your running goals fresh (& not monotonous), while also training other muscles that may not be in use as much during a run. This includes strength training & stretching! The more you stretch & tone your muscles, the easier it is to lose weight & accomplish those longer endurance runs.

5. Listen to your body. New runners will start to feel aches & pains in their bodies as new muscles are growing & remaining active--this is normal. Resting for a few days & working through minor aches & pains will help your body adjust to this new regimen. However, if you sense you have sustained an injury, do not attempt to 'power through it'--you'll want to get regular physicals if you sense something abnormal in your body.

It may take months--or even years--before running feels completely natural to the point where you're able to run over 3 miles without stopping--& that's okay! Everyone moves at their own pace, & Rome wasn't built in a day! If you're inspired to start running, & you set your mind to it--you'll be able to accomplish the goals you set.

Protect Your Children by Getting the HPV Vaccine

Protect your daughter from cervical cancer by getting her the HPV vaccine. It takes 3 shots to complete the series, so make sure she gets them all to be protected. It's simple to get very busy with school, activities, work, & all of the juggling that parents of preteens & teens do each day. However, for the sake of your daughter's health, it's important to take the time to get her the life-saving HPV vaccine to protect against cervical cancer. Every year in the United States about (12,000) women are diagnosed with cervical cancer, & (4,000) die. If we protect girls now, we could reduce disease & cancer due to HPV.

About (20) million people, most in their late teens & early 20s, are infected with HPV, the type of virus that causes cervical cancer. That's why it's important to protect preteen & teen girls early through vaccination.

 The HPV vaccine is safe & effective & is given in a series of 3 shots over about a 6 month period. The second shot is given 1 or 2 months after the first, & the third shot is given 6 months after the first shot. It is very important to complete all of the shots to be fully protected. 35 million doses of HPV vaccine have been safely given to girls across the country. If your daughter is age 11 years or older,

the American Academy of Pediatrics (AAP), the American Academy of Family Physicians (AAFP), & the Society for Adolescent Health & Medicine (SAHM) recommend you vaccinate now to protect her against cervical cancer. If your daughter is older than 11 or 12 & has not started these shots, it's not too late.

The HPV vaccine is not just for young girls! Young men are encouraged to get vaccinated as well, so see your doctor.

Eggs Are Bad for Your Heart

Omelet lovers, rejoice. Eating an egg or two a day doesn’t raise the risk of heart disease in healthy people. Yes, the yolks have cholesterol, but for most of us, the amount found in any one food isn’t as bad for you as the mix of fats from everything you eat. What’s more, eggs have nutrients, like omega-3s, that may lower the risk of heart disease.

Drink 8 Glasses of Water a Day

No need to count cups. Research shows people who gulp a glass of H2O when they’re thirsty get enough to stay healthy & hydrated. Water-rich foods like soup, fruit, & vegetables & drinks like juice, tea, & coffee all help you get your fill. You might need to drink more water if your urine is dark yellow, you don’t go regularly, you're very active, or you live in a hot climate.

Health Tips for Heart, Mind, & Body

Unhealthy lifestyle. It's a common contributor of our biggest health problems: stroke, heart disease, diabetes, cancer. What do the nation's top physicians recommend to keep your heart, mind, & body in optimally good health?

For the secrets to a long healthy life, Web MD turned to Richard A. Lang, MD, chief of cardiology at Johns Hopkins School of Medicine. His advice:

1. Daily exercise.

You brush your teeth every day; exercise is equally important for your daily routine. Turn off the TV or computer, & get at least 30 minutes of exercise every day.

To work your heart, it's got to be aerobic exercise. You've got lots of options: walking, jogging, biking, rowing machine, elliptical machine, swimming. But don't feel like you have to be an athlete. Walking is great exercise. Get 10 minutes here & there during the day. It all counts.

Start with something simple, like parking in the far corner of the parking lot -- so you get those extra steps to the door. Take the stairs one or two flights instead of the elevator. If you take public transportation, get off one stop early & walk the rest. Get out at lunch to walk. Or walk with your significant other or your spouse after work. You'll get a bonus -- relaxation & stress reduction.

2. Healthy diet.

Quit eating junk food & high-fat fast food. Your heart, brain, & overall health are harmed by foods high in saturated fats, salt, & cholesterol. There's no getting around it. You've got to replace them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil -- what we call the Mediterranean diet. Eat like an Italian, a Spaniard, a Greek! Enjoy!

3. Weight loss.

Too much body weight puts your health at great risk. When you take in more calories than you burn, you get fat -- it's that simple. You've got to eat less. You've got to exercise more. You've got to push yourself to make these lifestyle changes -- but you've got to do it to help avoid serious health problems like heart disease, diabetes, or stroke.

4. Regular physical exams.

Tell your doctor your family medical history. Learn your personal risk factors, & the screening tests you need. Women may have mammograms to screen for breast cancer & Pap tests for cervical cancer. Men may have prostate cancer PSA tests. Routine screening for colorectal cancer should start at age 50, perhaps earlier if colon cancer runs in your family. You also need regular diabetes, blood pressure, & cholesterol tests. Make sure your immunizations are up to date. You may need flu & pneumonia shots, depending on your age.

5. Less stress.

When a person says they're too busy to exercise, it tells me other things are crowding out what's important in life: They don't spend time with family & friends; don't exercise enough; don't eat right; don't sleep properly. All these things reduce stress in your life, & that is critical to your health & longevity.

To be healthy, we need to set boundaries -- & set limits on work hours. We should not be working so hard that we're neglecting the things that keep us healthy. This is important advice, too, for people who take care of elderly parents or young children. Make sure you're getting proper exercise & sleep -- & that you're not trying to do too much.

Tips for Eating More Fruits, Vegetables, & Whole Grains

We all know fruits, vegetables, & whole grains are an important part of a healthy diet. But most people don’t eat enough of these healthy powerhouses. An easy way to make sure you’re getting enough of the good stuff is to find new ways to mix them into meals you already enjoy. And aim for making ½ your plate full of fruits & veggies.

Try increasing your fruits, vegetables, & whole grains by following these tips.

•Getting more out of Breakfast: 

include some vegetables to eggs for a veggie scramble or omelet. Or add fresh fruit to cereal, oatmeal, low-fat yogurt, or whole wheat pancakes or waffles.

•Getting more out of Lunch:

include some vegetables to your sandwich or wrap or have reduced- or low-sodium vegetable soup. Like tuna or chicken salad? Try adding chopped apples, pears, raisins, or other dried fruit. More of a lettuce or spinach salad person? Add beans—like black beans or chickpeas.

•Getting more out of Dinner:

Steam or stir-fry some veggies to top off whole wheat pasta or brown rice. Make shish-kabobs by putting lean meat & vegetables on a skewer. Use crushed, unsweetened whole grain cereal as breading for baked chicken or fish. Next time you order (or make) pizza, sub out one meat for more veggies.

•Getting more out of Snacks:

Blend fruits with low-fat yogurt & a splash of low-fat milk for a healthy smoothie. Cut up fruits & veggies & eat them with hummus or peanut butter or other nut butters. Try a mix of unsalted nuts, raisins, or other dried fruit & your favorite whole grain cereal. Snack on popcorn (easy on the salt & butter) or try some whole wheat pretzels.

Tips To Cleans Your Kidney

Corn silk is diuretic in nature & stimulates urine production for the removal of waste & water from the kidneys. You can use it to treat bladder infections, kidney stones & urinary infections.

Put 2 teaspoons of dried corn silk in a cup.

Pour boiling water over it, cover & steep for 10 to 15 minutes, then strain it.

Drink this tea 2 or 3 times a day.

Make sure to drink plenty of other fluids when you use corn silk tea to cleanse your kidneys.

Note: As this herb may interact with certain medications, consult your doctor before using it.

Additional Tips

1. Avoid smoking, tobacco products & excessive consumption of alcohol & caffeine.
2. Strive to maintain normal blood pressure & blood sugar levels.
3. Keep your cholesterol level in check.
4. Drink plenty of water throughout the day to prevent dehydration.
5. If overweight, try to lose weight & maintain a healthy body weight.
6. Avoid fried foods & too much salt.
7. Follow a diet rich in fruits, green vegetables & whole-grain foods.