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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.
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 |
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 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. 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.
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.
- If not a doctor then ask a friend or family member to start your programme with you.
- 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.
- Be sure to drink water before, during and after your workout.
- Make up for missed sessions. Reschedule them for another day, or add time to your next workout.
- 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.
- 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.
- 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.