Health Check List Daily

1. Activity should be a daily occurrence. Walk, run or jump for a minimum total of 20 minutes a day.

2. Protect your skin. Sun block should be applied on face, neck, arms and hands even in the dead of winter. It protects against climatic toxins too. Moisturize skin daily.

3. Eat fruits, vegetables, grains, low-fat dairy products and small amounts of protein. Avoid sweets and other processed foods.

4. Meditate or spend a minimum of five minutes daily in quiet time.

5. Find your spiritual self. Discover what inspires you, raises your level of consciousness, motivates you, and satisfies your soul.

6. Exercise your brain. Read, study, solve problems, and learn new skills. As does the body, the brain atrophies with lack of use.

7. Hug somebody.

Source:health-fitness-tips.com Date:20.12.2008

Ten Essential Health Tips

1. Move More Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, its a stress buster. Think move in small increments of time. It doesnt have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But thats great when you re up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha�. Then do it!

2. Cut Fat Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine�. Then be one!

3. Quit Smoking The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we have seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or tough guy stance of Hollywood smokers. Thought for the day: Give up just one cigarette�. the next one.

4. Reduce Stress Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds�.then float on them.

5. Protect Yourself from Pollution If you cant live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. Its a good pollution and dirt from the street deterrent. Thought for the day: Smoke gets in your eyes�and your mouth, and your nose and your lungs as do pollutants�.hum the tune daily.

6. Wear Your Seat Belt Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps its because people who floss tend to be more health conscious than people who dont? Thought for the day: Floss and be your bodys boss.

8. Avoid Excessive Drinking While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook Theres a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You cant be unhappy when you are smiling or singing.
10. Choose Your Parents Well The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesnt mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Source:health-fitness-tips.com Date:20.12.2008

The eleven best foods

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren�t. But some of his favorites, like purslane, guava and goji berries, aren�t always available at regular grocery stores. I asked Dr. Bowden, author of �The 150 Healthiest Foods on Earth,� to update his list with some favorite foods that are easy to find but don�t always find their way into our shopping carts. Here�s his advice.

Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters. How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.

Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes. How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.

Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes. How to eat it: Chop and saute in olive oil.

Cinnamon: May help control blood sugar and cholesterol. How to eat it: Sprinkle on coffee or oatmeal.

Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants. How to eat: Just drink it.

Dried plums: Okay, so they are really prunes, but they are packed with antioxidants. How to eat: Wrapped in prosciutto and baked.

Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death. How to eat: Roasted as a snack, or sprinkled on salad.

Sardines: Dr. Bowden calls them �health food in a can.� They are high in omega-3�s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

Turmeric: The �superstar of spices,� it may have anti-inflammatory and anti-cancer properties. How to eat: Mix with scrambled eggs or in any vegetable dish.

Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don�t spoil; associated with better memory in animal studies. How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds. Canned

pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories. How to eat: Mix with a little butter, cinnamon and nutmeg.

Source:The New York Tmes Date: 20.12.2008

Benefits of fiber in your diet and where to get it from (HealthyLiving)

If you just love baked beans on toast, here is a good excuse to eat them as often as you like, especially if the toast is whole-wheat: fiber.

Fiber is the magic ingredient which helps maintains your digestive system in perfect shape. Healthy digestion contributes to lower weight and increased health, it also means less risk of getting many of our modern diseases such as bowel cancer disease and even diabetes.

Fiber is indigestible and does not contain nutrients as such. But fiber is highly recommended for its ability to move through the digestive tract faster preventing foods from putrefying in the digestive tract which then contributes too many modern diseases.

This means - the food gets digested sooner, and the indigestible bits, including the fiber, are moved out faster.

In addition, fiber is known to absorb water to become lighter, bulkier and easier to move along. This is why it helps prevent constipation. Also, when it absorbs water in the stomach, it gives that feeling of feeling full and therefore lessening the amount of food, which is consumed.

The recommended daily fiber intake is about 35 grams a day. In reality, a normal western diet usually supplies only 12 grams or less. Foods that look fibrous, like celery and lettuce, are not the answer. Fiber comes in some surprising forms.

So, which foods are fiber-rich?

A/ a breakfast or supper of baked beans on toast will give you nearly 10 grams of fiber by itself. Dried beans, peas, lentils and garbanzos are all excellent sources of fiber.

B/ whole-wheat bread has more fiber than white: nearly 3 grams per slice compared with 0.6 gram for white.

Which means that half a cup of baked beans on a slice of whole-wheat toast will supply one third of the fiber needed in a day!

If you don't like baked beans, there are many other foods to choose from:

- Half a cup of All-Bran will contains about 10 grams of fiber.

- One cup of cooked oatmeal contains about 4.

- An apple contains about 4 grams.

- A cup of dried prunes (soked in water) has over 11 grams.

- Just three fresh carrots a day will give you 6 grams of fiber.

- Cabbage and green vegetable salad is also a rich source of fiber.

But keep in mind that it isn't advisable to increase the fiber in your diet in one go. This could make you feel very uncomfortable. It is best to add fiber into your meals gradually, to give your body time to adjust to this new, healthier way of eating.

And don't forget to drink plenty of water throughout the day, so that the fiber you eat can swell to be as light as possible.

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