What happens when you quit smoking?

November 20, 2012 | Newbloggycat

Studies have shown that just 20 minutes after you have smoked the last cigarette, your body begins an ongoing series of beneficial changes:

20 minutes…

* Blood pressure drops to normal

* Pulse rate drops to normal

* Temperature of hands and feet increases to normal

8 hours…

* Carbon monoxide level in blood drops to normal

* Oxygen level in blood increases to normal

24 hours…

* Chance of heart attack decreases

48 hours…

* Ability to smell and taste is enhanced

* Walking becomes easier

2 weeks to 3 months

*Circulation improves

*Lung function increases up to 30 percent

1 to 9 months

* Coughing, sinus, congestion, fatigue, shortness of breath decrease

1 year

* Risk of coronary heart disease is half that of a smoker

I am not a smoker but I know someone in my family who used to smoke a pack of cigarette a day. In year 2000 he was diagnosed with stage 4 esophagus cancer. He had trouble swallowing his food for a while before he went for a check up . By the time the ENT specialist discovered the tumor it was already too big and risky to be operated. Six months later he passed away. He was my dad.

Tips on walking

November 20, 2012 | Newbloggycat

Going for a walk? Walking is an activity that can be carried out easily at your nearby park or field or even around your neighborhood. All you need is a good pair of walking shoes.
Before you go for your walk, here is a checklist to see if you are doing it the right way. Although walking is one of the safest form of exercise, it is always important to take precautionary steps to avoid injury.

a) Consult your doctor

As with all exercise regimes, it is wise to consult your doctor before starting on your walking program regardless whether you are an older person, recovering from illness or just have not exercised for a long time.

b) Wear proper shoes and clothing

Shoes are important. Wear properly fitted low heeled shoes. Avoid heavy shoes with stiff soles, shoes that are too small or even shoes that are more than a year old, all of which will cause discomfort to your feet. Clothes must be comfortable. not too tight, not too little, or you will end up sticky, sweaty and clammy. Wearing dark colored clothes without reflective strips at night can be dangerous.

c) Keep your head up

Avoid hanging your head down or staring at your feet. Look ahead and stay focus on the road. Keep your body upright. Relax your shoulders but tuck in your stomach. This will help prevent back, neck and shoulder problems.

d) Swing your arms

Keeping your arms straight and rigid by the side will slow you down. Bend your elbows slightly and swing your arms back and forth in coordination with your stride. Swing your arms too high may hurt you. Never swing your arms about your chest.

e) Do not slap your feet to the ground

Slapping your feet to the ground or landing them flat on the ground develops shin pain. Instead roll each step from the back to the front of your foot.

f) Drink enough water

Your body loses water every minute. Drink water 10 minutes before walking, every 20 minutes while walking, and also after walking. Avoid caffeinated drinks which will cause dehydration.

g) Do not overdo it

As with all exercise programs, push your body too hard and it will rebel. So give your body regular rest days. Let your body recharge.

10 Ways to Healthy Eating

November 17, 2012 | Newbloggycat

Do you live to eat or do you eat to live? Eating has become an indulgence, a form of art in everyday living. Facts about healthy eating according to a Director of Human Nutrition at the University of Colorado: always eat half a portion size. Maintaining this habit will allow you to eat practically everything.

So perhaps it is time to ask ourselves, are we “eating healthy?” Do we take care of our body? Are we taking our health for granted? Cutting down on food or being more picky at what we eat becomes the best excuse to go on a diet. Remember, what you eat is what you are.

Practical ways to eat healthy are as follows:

1. Eat a hearty breakfast for an energetic day.

As your stomach was empty for the entire night, a good breakfast gives you a good start to the day. A simple yet nutritious breakfast such as cereal or fruit, eaten with low fat milk or wholemeal bread with peanut butter is advisable.

2. Avoid eating in a rush.

Do not wait until your tummy rumbles. You will tend to eat more resulting in weight gain.

3. Eat at your own pace.

Eating meals according to individual pace will benefit your digestive system.

4. Everything in moderation.

There is no need to give up on your favorite fast food or dessert. Just eat moderately. “Balance” is the keyword in healthy eating.

5. Variety is good.

Eating the same food everyday will minimize the effectiveness of your nutritional intake.

6. Sit down.

Eat while standing causes the active response of the nerve system, which will hinder the proper functioning of your stomach. This will also contribute to the dilatation of the stomach and chronic gastritis.

7. Eat less artificially flavoured food.

Frequent consumption will cause body cells to change, as well as month dry and throat sore.

8. Eat more rich colored vegetables.

Rich colored vegetables equals rich nutrition. Choose vegetables with deeper colors, an indicator of the presence of vitamins such as carotene, vitamin B, magnesium and iron.

9. Avoid noisy areas.

Loud and intense noises will incite our nerve systems. If exposed to these conditions over a long period, the stomach will function poorly. It will also trigger the loss of appetite leading to gastric ulcer.

10. Sharing is a virtue.

Sharing also applied to eating as well. A single dish for one may result in unbalanced diet. On the contrary, sharing a meal with friends and family will help your nutritional intake.

How To Control Food Cravings

November 16, 2012 | Newbloggycat

Below are some tips on how to control food cravings:-

1. Take a nap

This isn’t always an option if you have a 9 to 5 job. If the option is there, just take a quick 20 minutes nap would do the trick. Sometimes fatigue promotes sugar cravings.

2. Have a cup of herbal tea or hot chocolate (sugar free)

Having a warm drink really seem to help me relax and remain calm.

3. Cook my meals in advance

Taking an hour or two to prepare some chicken breasts or some healthy soup gets my mind off it many times. Now I have my portions ready and do not have the excuse that there is nothing to eat.

4. Chew sugarless gum

It has become a habit for me to chew a piece of gum right after lunch until my next meal. Keeps my mouth busy.

5. Read interesting books

It keeps me busy and motivated.

6. Take a walk

Get that adrenaline pumping and then eat something healthy afterward. It can clear the mind and gives you energy.

7. Do work on home computer

This works well to distract my mind from thinking about the craving. When I am trying to write to people about eating healthy. I do not feel quite right doing it while eating a pack of chips.

8. Play a game with my girls

Quality family time and calorie burning workout in one activity.

9. Write it down

Writing how I am feeling or what my goals are or making to-do lists gets my mind off it. Keeps me focus on the things that I should and want to do.

10. Do long overdue tasks around the house

It has been know to work and the satisfaction when getting things done is great!

Healthy Eating for a Healthy Heart

November 15, 2012 | Newbloggycat

Here are 7 simple tips on healthy eating for a healthy heart:-

1. Cut Salt Intake.

Cutting down on salt reduces blood pressure regardless if your blood pressure is high to start with. When your blood pressure goes down, your risk of developing heart disease or stroke goes down too. The recommended intake of salt a day is 6g which is about 1 teaspoonful. One of the easiest ways to cut down on salt is to compare foods and choose those that are low in salt. A quick way is by looking at the nutritional information on the label. Look for the figure for salt or sodium per 100g. If the label says 1.25g salt or more per 100g, this is a lot of salt. If it says 0.25g per 100g, the salt content is low.

2. Increase of food variety

We tend to eat the same 10 to 15 foods every day, depriving ourselves of a wider range of nutrient. Eat a variety of foods on a daily basis that include plenty of vegetables, fruits, whole grain products, bread, fish and other protein. Add new foods of different colors and vary recipes to your menus. Studies show a varied nutrient decrease the risk of heart disease, high blood pressure and associated problems. It also helps increase the chances of a long and healthy life.

3. Cut down on cholesterol.

A cholesterol imbalance can dramatically increase your risk of having a heart attack or stroke, which could result in paralysis, brain damage or even death. Research shows by simply drinking 5 cups of black tea a day, can lower low-density lipoprotein the LDL “bad” cholesterol. Drinking black tea in combination with following a healthy diet moderately low in fat, cholesterol and saturated fatty acids, reduces total and LDL cholesterol by significant amounts and may reduce the risk of coronary heart disease.

4. Reduce stress.

Some stress is good as it helps to motivate us to accomplish our work. However, too much stress can “paralyze” us. One way to reduce stress is to avoid the event or thing that lead to your stress.

Below are some tips to help you reduce stress :-

a) Stop worry about things you cannot control, eg. like the weather.

b) Work to resolve conflict with other people.

c) Ask for help from family, friends or professionals.

d) Look at change as a positive challenge, not a threat.

e) Set realistic goals at home and at work.

f) Eat well balanced meals.

g) Get enough sleep and exercise regularly.

5. Increase fitness.

When you are physically fit, you will look and feel good. Improving your fitness level does not have to involve too much hard work. All it takes to lengthen your life is 15, 10 minutes exercise sessions a week. This can be achieved by

a) taking the dog for a walk.

b) taking the stairs rather than the elevator.

c) parking farther away from the grocery store or work

d) brisk walking.

Just walking 10 minutes each morning, lunchtime and evening every weekday can help reduce the risk of several chronic diseases such as diabetes, heart disease and high blood pressure. By moving more each day, you will be making positive health choice each day.

6. Sleep longer.

Lack of sleep contributes to irritability, moodiness and accidents. It also contributes to diabetes and weight gain. Studies found that adult who sleeps the least appear to be the most likely to gain weight and become obese. As we sleep we release leptin – a chemical that controls body fat by signaling when we are full. If we are deprived of leptin through lack of sleep, we tend to eat more. If you are having problems sleeping. try exercising regularly, avoid too much caffeine and alcohol and get to bed and wake up at the same time each day.

7. Laugh more.

Laughing lowers our stress levels and helps our immune system to fight off diseases for our body. When you laugh, your brain secretes natural hormones like serotonin. Serotonin helps to improve sleep, relieve depression and calm anxiety. Every time you laugh you are burning calories.