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Hearty Advice – 4

Dos and donts for good night sleep-

1.Listen to soothing music.

2.Set up a routine.Go to bed at fixed time every night.

3.Read a book of your choice.

4.Regular activity and light exercise helps the body and mind healthy but be sure to avoid heavy exercise before sleep.

5.Make your bedroom a quiet room.Do not watch TV in your bedroom.Use it for sleeping.

6.Donot nap. Napping can disrupt normal sleep pattern.

7.Do not use alcohol or tobacco product close to bedtime.Using these may calm you at the time of use but they can have disruptive effect on your sleep.

8.Donot use caffeine product before sleep. It is an stimulant and can keep you awake.Also avoid heavy meal.

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Hearty Advice – 3


Share this Chart with everyone

apples

Protects your heart

prevents constipation

Blocks diarrhea

Improves lung capacity

Cushions joints

apricots

Combats cancer

Controls blood pressure

Saves your eyesight

Shields against Alzheimer’s

Slows aging process

artichokes

Aids digestion

Lowers cholesterol

Protects your heart

Stabilizes blood sugar

Guards against liver disease

avocados

Battles diabetes

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Smoothes skin

bananas

Protects your heart

Quiets a cough

Strengthens bones

Controls blood pressure

Blocks diarrhea

beans

Prevents constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood sugar

beets

Controls blood pressure

Combats cancer

Strengthens bones

Protects your heart

Aids weight loss

blueberries

Combats cancer

Protects your heart

Stabilizes blood sugar

Boosts memory

Prevents constipation

broccoli

Strengthens bones

Saves eyesight

Combats cancer

Protects your heart

Controls blood pressure

cabbage

Combats cancer

Prevents constipation

Promotes weight loss

Protects your heart

Helps hemorrhoids

cantaloupe

Saves eyesight

Controls blood pressure

Lowers cholesterol

Combats cancer

Supports immune system

carrots

Saves eyesight

Protects your heart

Prevents constipation

Combats cancer

Promotes weight loss

cauliflower

Protects against Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart disease

cherries

Protects your heart

Combats Cancer

Ends insomnia

Slows aging process

Shields against Alzheimer’s

chestnuts

Promotes weight loss

Protects your heart

Lowers cholesterol

Combats Cancer

Controls blood pressure

chili peppers

Aids digestion

Soothes sore throat

Clears sinuses

Combats Cancer

Boosts immune system

figs

Promotes weight loss

Helps stops strokes

Lowers cholesterol

Combats Cancer

Controls blood pressure

fish

Protects your heart

Boosts memory

Protects your heart

Combats Cancer

Supports immune system

flax

Aids digestion

Battles diabetes

Protects your heart

Improves mental health

Boosts immune system

garlic

Lowers cholesterol

Controls blood pressure

Combats cancer

kills bacteria

Fights fungus

grapefruit

Protects against heart attacks

Promotes Weight loss

Helps stops strokes

Combats Prostate Cancer

Lowers cholesterol

grapes

saves eyesight

Conquers kidney stones

Combats cancer

Enhances blood flow

Protects your heart

green tea

Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss

Kills bacteria

honey

Heals wounds

Aids digestion

Guards against ulcers

Increases energy

Fights allergies

lemons

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

limes

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

mangoes

Combats cancer

Boosts memory

Regulates thyroid

aids digestion

Shields against Alzheimer’s

mushrooms

Controls blood pressure

Lowers cholesterol

Kills bacteria

Combats cancer

Strengthens bones

oats

Lowers cholesterol

Combats cancer

Battles diabetes

prevents constipation

Smoothes skin

olive oil

Protects your heart

Promotes Weight loss

Combats cancer

Battles diabetes

Smoothes skin

onions

Reduce risk of heart attack

Combats cancer

Kills bacteria

Lowers cholesterol

Fights fungus

oranges

Supports immune systems

Combats cancer

Protects your heart

Straightens respiration


peaches

prevents constipation

Combats cancer

Helps stops strokes

aids digestion

Helps hemorrhoids

peanuts

Protects against heart disease

Promotes Weight loss

Combats Prostate Cancer

Lowers cholesterol

Aggravates
diverticulitis

pineapple

Strengthens bones

Relieves colds

Aids digestion

Dissolves warts

Blocks diarrhea

prunes

Slows aging process

prevents constipation

boosts memory

Lowers cholesterol

Protects against heart disease

rice

Protects your heart

Battles diabetes

Conquers kidney stones

Combats cancer

Helps stops strokes

strawberries

Combats cancer

Protects your heart

boosts memory

Calms stress


sweet potatoes

Saves your eyesight

Lifts mood

Combats cancer

Strengthens bones


tomatoes

Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart


walnuts

Lowers cholesterol

Combats cancer

boosts memory

Lifts mood

Protects against heart disease

water

Promotes Weight loss

Combats cancer

Conquers kidney stones

Smoothes skin


watermelon

Protects prostate

Promotes Weight loss

Lowers cholesterol

Helps stops strokes

Controls blood pressure

wheat germ

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

wheat bran

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

yogurt

Guards against ulcers

Strengthens bones

Lowers cholesterol

Supports immune systems

Aids digestion

7 dont’s after a meal

* Don’t smoke-Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).
*
Don’t eat fruits immediately – Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.

* Don’t drink tea – Because tea leaves contain a high content of acid.This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.

*
Don’t loosen your belt – Loosening the belt after a meal will easily cause the intestine to be twisted &blocked.

*
Don’t bathe – Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.
*
Don’t walk about – People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.


*
Don’t sleep immediately – The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.

FINALLY DONT JUST KEEP THIS Information
…. PLEASE FORWARD IT TO all those who you wish well.

LET THEM BE AWARE!! .

Hearty Advice – 2

1.Last Sunday of September is celebrated as WORLD HEART DAY.This year it is falling on 28 of September.The theme of this year is “TEAM UP FOR HEALTHY HEART“.Try to identify others around you who also have interest in cardiovascular & heart disease prevention.

2.Risk Factors for heart diseases are-Obesity, High blood Pressure, Stress, Diabetes, Smoking, Alcohalism, Lack of exercise, Faulty diet and life style.

3.For Healthy Heart

-Use less oil.

-Eat more of grains and nuts.

-Limit red meat.

-Use low fat dairy products.

-Quit Smoking

-Sleep adequately.

-Monitor BP and cholesterol regularly and take measure to control it.

-Make proper work schedule and follow it religiously to avoid work related stress.

-Practice stress reduction technique such as deep breathing,yoga and meditation.

-Go for medical check up regularly.

-If your doctor has prescribed you medicine for high BP or some other related ailment

Take them regularly whether you are feeling sick or not.High BP is said to be silent

Killer.

Take less salt,not >1.25 gm per day

-Exercise regularly.

4.Maximum heart rate is a good indicator of heart function.This is calculated by-

(220-age).This you should get after exercise.Failure to achieve one’s maximum heart rate is an indicator of poor heart health.If heart rate returns to normal quickly it shows better health.

5.If starting exercise for the first time, Your heart rate should be 50% of the desired maximum heart rate after exercise and you should be comfortable .Slowly and slowly increase exercise time.

Hearty Advice – 1

Flaxseed oil
Flaxseed oil is the world’s richest source of omega-3 fatty acids. Omega-3 fatty acids have been studied extensively for their beneficial effects on high blood pressure and cholesterol levels, angina and other risk factors for stroke and heart attack. New research indicates some other great benefits. They may be helpful in easing the symptoms of arthritis and multiple sclerosis and skin conditions such as psoriasis and eczema. There is also some promising preliminary evidence that they may help inhibit the formation of cancerous cells.


FitnessA

Part of keeping fit is making sure that your heart is strong and healthy. In order to keep it so, talk to your doctor about creating an exercise programme for you.

  1. If not a doctor then ask a friend or family member to start your programme with you.
  2. Work out a convenient schedule, right down to the time of day, to help you develop a consistent pattern. Gradually build up your workout to 30 to 60 minutes, three to four times a week.
  3. Be sure to drink water before, during and after your workout.
  4. Make up for missed sessions. Reschedule them for another day, or add time to your next workout.
  5. Consider learning a new sport or exercise, or improving on one that you know, when developing a workout strategy. Doctors recommend aerobic exercise, such as jogging, running, swimming or brisk walking, as well as aerobic sports such as tennis.
  6. Try variety in your workouts. Walk one day, swim another and bike the next. Joining a group or sports team provides great motivation that will help you stick with your exercise routine.
  7. Eating fish will help you get your dose of omega-3. If you are a vegetarian, you will have to take it in capsule form.

Recent studies have shown that meditation may decrease the risk of heart disease, possibly because the resulting stress relief may promote the body’s self-repair system to thin the fatty buildup on artery walls.

15 Best Diet Tips Ever – Experts share their top tips for weight loss success.

Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it? To find out, WebMD asked experts across the country for their best diet tips.

Here’s what they said:

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

“If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories,” says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

“It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food,” says chef Laura Pansiero, RD.

You’re also less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

“I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches,” Pansiero says. “It is so easy to buy a variety of vegetables and incorporate them into dishes.”

Best Diet Tip No. 3: Consider whether you’re really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Really Hungry?

“Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it,” she says.

When you’re done eating, you should feel better — not stuffed, bloated, or tired.

“Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says Mays.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

“Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit,” says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you’re usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Best Diet Tip No. 5: Enjoy your favorite foods.

“I think putting your favorite foods off limits leads to weight gain because it triggers ‘rebound’ overeating,” says Sass.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

“You can enjoy your favorite foods, but you must do so in moderation,” says Sass.

Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

“By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight,” says Krieger.

And for those times you just can’t get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.

Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be challenging.

“Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day — dinner should be the last time you eat.

Best Diet Tip No. 8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

“Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss ,” says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

“Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much,” says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You’ll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Sass stocks her kitchen with:

  • 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
  • Frozen vegetables
  • Bags of pre-washed greens
  • Canned diced tomatoes
  • Canned beans
  • Whole-grain wraps or pitas
  • Pre-cooked grilled chicken breasts
  • A few containers of pre-cooked brown rice

Within minutes, she can toss together a healthy medley.

Best Diet Tip No. 11: Order children’s portions at restaurants.

“When you are eating out, order a child’s pizza or a small sandwich as an easy way to trim calories and get your portions under control,” suggest Perdomo.

Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Best Diet Tip No. 12: Eat foods in season.

“If you don’t love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor,” says Pensiero. “When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won’t be disappointed.”

At GiGi’s Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.

“You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,” says Sass.

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you’re going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.

Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

Best Diet Tip No. 15: Be physically active.

Although it may seem counterintuitive, don’t use exercise either to punish yourself for eating or to “earn” the right to eat more.

“When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise,” says Mays.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

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