Health Tips for a Healthy Eyes

As all of us know that our eyes is the very important organ of our health. It is our duty to protect our eyes and to keep them healthy and make yourself sure what you are seeing is the best. Here in this post i am going to explain you few of the health tips for maintaining the healthy eyes.

Eye Health Tips - Simple Tips for Maintaining Healthy Eyes

1. Add good food:

It is the add some good food in your plate for protecting your eyes. Many scientist have said that nutrients like lutein, omega 3 fatty acids, vitamin c, vitamin e, zinc may help in clear vision of the eyes. So people should intake these nutrients to make their eyes a healthy one.

2. Wear Sunglasses:

Try to protect your eyes with good sunglasses from the Sun's UV rays. Too much of direct exposure to ultra violet rays may leads to cataracts, damage of optic nerves and as well as muscular degenerations.

3. Quitting or Stop Smoking:

Regular smoking will lead to cataracts, damage of optic nerves and as well as muscular degenerations.

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4. Use of Safety Eye-wear at Work, Home:

Wearing eye protections like helmets, while driving the vehicle. Try to use the protective goggles every time at your workplace or home.

5. Maintain distance while you work before computers for Good and healthy eye.

If you are going to work in front of computers for hours don't stare your computers for more than 20 minutes. It will lead to eyestrain, blurry vision, dry eyes, headaches and etc. Instead you relax your eyes after every 20 minutes.

6. Visit the doctor regularly for healthy eye.

It is advised to meet the doctors and have a check for your eyes regularly to avoid problems like blurry vision, cataracts etc.

Weight Loss Tips

Weight Loss Tips

General Tips 
1. Eat at least three times per day.
2. Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed, or sick from eating. You can have more if you are really hungry.
3. If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the craving will go away.
4. Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may be thirsty, not hungry.
5. Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of higher-fat/higher-calorie choices.
6. Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a high fiber cereal every day.
7. Cut back on sugar. For example, drink less fruit juice and regular soda.
8. Limit the amount of alcohol (beer, wine, and liquor) that you drink.
9. Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in the car or the bedroom or in front of the TV.

Food Preparation 
10. Plan meals ahead of time.
11. Try cooking methods that cut calories:
12  Cook without adding fat (bake, broil, roast, boil).
13. Use nonstick cooking sprays instead of butter or oil. You can also use wine, broth, or fruit juice instead of oil when cooking.
14. Use low-calorie foods instead of high-calorie ones when possible.
15. Cook only what you need for one meal (don’t make leftovers).
16. If you do make extra portions, put them away as soon as they are ready so you can save them for other meals. Store the leftovers in containers that you can’t see through.
17. Cook when you are not hungry. For example, cook and refrigerate tomorrow’s dinner after you have finished eating tonight.
18. Make fruits, vegetables, and other low-calorie foods part of each meal.
19. Drink water while you cook.

Mealtimes 
20. Drink a glass of water before you eat. Drink more during meals.
21. Use smaller plates, bowls, glasses, and serving spoons.
22. Divide your plate into four equal parts. Use one part for meat, one for starch (such as pasta, rice, potatoes, or bread), and two for nonstarchy vegetables.
23. Do not put serving dishes on the table. This will make it harder to take a second portion.
24. Put salad dressing on the side instead of mixing it with, or pouring onto your salad. Then dip your fork into the dressing before you spear a bite of salad.
25. Change your usual place at the table.
26. Make mealtime special by using pretty dishes, napkins, and glasses.
27. Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down between bites. Cut your food one bite at a time.
28. Enjoy fruit for dessert instead of cake, pie, or other sweets.
29. Leave a little food on your plate. (You control the food; it doesn’t control you.)
30. Remove your plate as soon as you’ve finished eating.
31. If there’s no good use for leftovers, throw them out!

Snacking 
Snacking can be part of your plan for healthy weight loss. You can eat six times per day as long as you plan what to eat and don’t eat too many calories.
32. Plan ahead. Be sure to have healthy snacks on hand. If the right food is not there, you may be more likely to eat whatever is available, such as candy, cookies, chips, leftovers, or other “quick” choices.
33. Keep low-calorie snacks in a special part of the refrigerator. Good choices include the following:
34. Reduced-fat string cheese, low-calorie yogurt, and nonfat milk.
35. Washed, bite-size pieces of raw vegetables, such as carrots, celery, pepper strips, cucumbers, broccoli, and cauliflower. Serve with low-calorie dips.
36. Fresh fruit.

Eating and Emotions 
Do you use eating to deal with feelings other than hunger, such as boredom, being tired, or stress. If you eat for these reasons, here are some other things you can try:
37. Call a friend for support.
38. Use inspirational quotes to help you avoid the temptation to eat.
39. Take a warm bath or shower.
40. Listen to music or a relaxation CD.
41. Take a walk.
42. Try activities that keep you from eating. For example, it’s hard to eat while you’re exercising. If you are gardening, you probably won’t eat while your hands are covered in soil. 

Tips on how to avoid overeating during your family’s holiday feast

Cranberry sauce, sweet potatoes, turkey, mashed potatoes, green bean casserole — with Thanksgiving right around the corner, people watching their waistlines are hoping to keep them in check during the holidays.

Thomas Lemke, a registered dietitian and licensed with Intergris Bass Baptist Health Center, said stopping overeating begins in the morning.

“My basic recommendation is always start with breakfast,” he said. “I recommend you always eat breakfast on the day of a holiday. People who eat breakfast tend to be lighter overall because they don’t tend to overeat later in the day.”

Pamela Baggett, a registered dietitian and licensed dietitian with St. Mary’s Regional Medical Center, added skipping breakfast can lead to loss of self-control.

“What we need to think about is not skipping breakfast because by lunch I will be so ravenous that I have no self-control,” she said.

With many people hitting the road to visit friends and family during the holiday season, several end up arriving famished, Lamke said.

“If you are traveling for a holiday, try to eat something before you show up for the festivities,” he said. “It can be something small like a salad or carrots. Having something on your stomach can lessen the desire to eat as much when the smell of the turkey cooking hits your nose.”

If people are participating in providing food for the festivities, they can bring a favorite food they safely can eat a lot of.

“I tell my diabetics, ‘take something you can have a whole bunch of, a vegetable plate or a sugar-free Jell-O. Take something you can fill up on,’” Baggett said.

Lemke suggested bringing a healthy alternative to potluck holiday meals.

“If it is a potluck, bring a fruit tray or veggie tray, so if you have the munchies throughout the day, it is something you can default to throughout the day,” he said. “You can get some tomatoes and carrot sticks, maybe dipped them in some ranch, rather than keep going back to the dessert table.”

If you are participating in a strict diet and going to someone’s home to celebrate Thanksgiving, let the host know your restrictions beforehand, Baggett said.

“If I am on a strict diet for whatever reason and I am going to someone’s house, I need to let them know,” she said. “I can’t have salty dishes, I can’t have a lot of fat ... whatever my restrictions are.”

Portion control also is an important tool to help keep food consumption in check.

“My No. 1 recommendation for portion control when eating family-style is to go through the line once., Lemke said. “Don’t keep coming back all day long. If you want to pile your plate really high, that is fine, but limit it to what you can eat in one sitting. Once you eat that, you are done until the next meal.”

While eating, Baggett said slowing down can help your body realize when it truly is full, a process that can can take up to 20 minutes.

“Slow down. Eat slower. Put your fork down between bites,” she said.

She added limiting your eating to one plate only can help reduce overeating.

“Realize Thanksgiving is one meal, not a four-day holiday,” she said. “I am going to do one plate and pick what I like the best. Maybe I can do without the bread but love dressing, so I may just eat the dressing.”

Lemke also recommended choosing only one favorite dessert for the holiday.

“People tend to want to take a little bit of grandma’s cheesecake, Aunt Ethel’s pumpkin pie and Aunt Betty’s gingerbread cookies. Pick one dessert,” he said. “If your favorite dessert is Aunt Betty’s gingerbread cookies, eat them. When you are finished with the cookies, don’t go on to something else.

“Don’t eat everything just to make grandma happy. She will be just as unhappy with her grandchild suffering with obesity and health as you not eating her pumpkin pie.”

Baggett agreed.

“We have to realize Thanksgiving, Christmas, our birthday — they come every year,” she said. “If I feel I am feeling deprived, I may say, ‘what the heck’ and try everything. If Aunt Mabel makes the best whatever and it is here today and my wife makes the others every once in a while, I will choose Aunt Mabel’s dessert. If my favorite is, say apple pie, I will have one piece and eat it slowly and enjoy it so I don’t feel deprived.”

Baggett also suggested taking only half portions of dessert.

Lemke said moderation is key during the holiday when it comes to eating.

“It is individually based,” he said. “I know can’t keep myself away from my cousin’s fudge. My options are not start or take a handful and take it as far away from the tray as I can so I don’t keep eating them all afternoon. Know your habits and your limits.”

Once the food is put away and dishes are washed up, Baggett suggests getting active.

“One of the great things I do, once the dishes are done, is I go for a walk or work on Christmas lights or do an activity with the family,” she said. “I do something rather than plop down and take a nap.”

Hosts of the big family Thanksgiving day meal often can be stuck with the leftovers and feel obligated to eat them.

Lemke suggested trying to pawn off as many leftovers as you can to your guests.

“Some can take the pie and someone else can take the green bean casserole,” he said. Or, “if you get stuck with the leftovers, freeze them. You can pick at them over a longer time and it isn’t as overwhelming.

“If you are stuck with too much food and you can’t eat it all, throw it away. You gaining five or 10 pounds over the holidays isn’t going to help anyone.”

Lemke encourages his clients to enjoy the holidays, but not to go overboard.

“Holidays are a time for fun. Go ahead and indulge yourself a little bit,” he said. “Have a little bit of the pumpkin pie, but don’t also have the gingerbread cookies on top of that. It is about moderation.”

Source  http://enidnews.com/localnews/x20123756/Tips-on-how-to-avoid-overeating-during-your-family-s-holiday-feast

Healthy Holiday Tips for Busy People

It's Christmas time again and meeting up with family on the Holidays means you will be eating and drinking more and the extra pounds can creep up if you're not mindful. Every time you consume an extra 3500 calories without exercise you gain one pound of FAT!! More than 10 extra pounds of FAT on your body frame can be detrimental to your health so this holiday season I have some tips that you can use when you get busy and get a head start on the New Year rush.

1. Get up early or stay up late - 20 minutes of structured physical activity is required for optimal heart health and getting up early or staying up late after everybody has gone to bed will give you plenty of time to do what you need to do. My favorite short workout is 25 push ups, 25 crunches and 25 squats three times apiece.

2. Join your kids - spend that 20 minutes with your kids doing “kid stuff”. Normal kids heart rates are about 110-150bpm and they never want to sit still. Get down and dirty with them, play on the floor, go outside, or just run around and be a kid!! Spending that time with your children will give you quality time doing quality activities that can help strengthen and build a stronger bond.

3. Develop a eating strategy - just because its the holidays with all the food doesn’t mean you have to give in. Think of this when you fix your plate:

* 1) eat protein first

* 2) vegetables/fruits second

* 3) casseroles (if your still hungry)

* 4) desserts (just a little)

4. ”Walkie Talkie” - while your on the phone talking with your friends get off your duff and walk while you talk, its even easier than chewing gum – can you hear me now?

5. Snack ahead of time. When you do meet with family eat a little something like an apple or some reduced-fat popcorn, you will not be going on an empty stomach and will have less room to load up on casseroles and desserts.

6. Eat slowly - It takes your stomach roughly 20 minutes to realize it is full. Chew your bites and take your time to notice how full you are and stop before you have over-stuffed yourself. Feel a full belly and you ate too much!!

7. Enjoy the company. You don’t get to see your out of town family every day so take some time to chew your food and listen while they talk and when its your turn DON’T talk with your mouth full! If you are engaged in great conversation then your not going to be stuffing your face.

Seriously the holidays are about giving and spending time with those you care about. Usually, eating many large, tasty meals is just part of the season. So don’t worry about losing all your weight but rather let your goal be to maintain your body weight so after the holidays you can get up, get fit, and get toned!!

Source  http://www.bgdailynews.com/articles/2010/12/06/the_amplifier/lifestyle/doc4cf40f99006de643607526.txt