Green Tea the Benefits of Health Over the past 15–20 years, a number of other research studies have been conducted to determine what health benefits can be attributed to consumption of green tea and its extracts. This research has shown that green tea has a variety of potential health benefits. These benefits include anticarcinogenic, anti-inflammatory, antimicrobial, and antioxidant properties, and benefits in cardiovascular disease and oral health. While much of this research has been performed in vitro, and a significant amount of the research done in vivo, using animal models, this will focus mainly on studies conducted with human subjects plus pertinent information from the other types of studies. Anticarcinogenic Properties of Green Tea Cancer is currently a major source of morbidity and mortality worldwide. Billions of dollars in research monies have been poured into cancer research over the past 50 plus years, and yet we do not se...
Eat Better
We all know that you can’t lose weight without eating better. But you don’t have to change everything you eat. Make food choices that work for you and your family. Little changes in your eating can make a big difference.
FRUITS,PROTEIN & VEGETABLES HEALTHY CARBS
Carrots ,Broccoli, Greens, Peppers, Pineapple, Beans, Berries, Melons, Grilled or broiled veggies Spinach, Grapes,Apples
Lots of people worry that if they eat less food they will be hungry. People who have lost weight and kept it off use these tricks to keep from feeling hungry:
❑ Eat protein at every meal.
❑ Eat slowly. It takes a while for your body to feel full.
❑ Fill up on fruits and vegetables.
❑ Plan to have a small, healthy snack an hour or two after each meal.
❑ Drink lots of water.
“I keep a protein bar at my desk to snack on between meals. It helps me from eating too much at lunch and dinner.”
“My FEAR of being hungry was much worse than the actual FEELING of being hungry.”
“I eat every 3 or 4 hours now, and I’m still slowly losing weight.”
People eat for all kinds of reasons besides being hungry. Figuring out when and why you eat will help you break bad habits.
IHereeatarewhensomehabitsI’mandstressedhowpeopleouthave.changed them:
“I used to eat whenever I was stressed out. But it only made me feel better for a couple of minutes. Then I’d get mad at myself for eating.”
Instead of eating when you feel stressed:
❑ Take a walk or listen to music you like.
❑ Stop and take some deep breaths.
❑ Accept that there are some things you can’t control, and eating won’t help.
Plan your snacks. Make sure you keep healthy snacks available so you aren’t tempted to reach for junk food. Crunchy foods like dry cereal and raw fruits and vegetables will help you feel satisfied. Kids love ’em too!
Unbuttered popcorn, Fresh fruit, Veggies with hummus, Hard-boiled egg, Turkey slices,Yogurt with berries
Soda, fruit drinks, juices, and many coffee drinks have lots of calories. People who have lost weight and kept it off say that one of the easiest changes they made was to switch what they drank to:
❑ Water. Add lemon, lime or orange slices to perk it up.
❑ Flavored seltzer water.
❑ Unsweetened tea or coffee (hot or cold). Add sugar substitute if you want.
❑ Low fat or skim milk.
❑ For something sweet, try diet soda or sugar-free drink powders.
“Wow, I didn’t realize beer has as many calories as soda!”
Some people skip breakfast and lunch so they won’t get the extra calories. But at night time they feel starved and eat way too much.
People who eat at least three regular meals a day weigh less than people who skip meals.
People who have lost weight and kept it off:
❑ Plan to eat more often.
❑ Plan a protein with each meal.
❑ Plan a healthy snack between meals.
“I don’t worry about being hungry anymore because I know I am ng to have a snack in an hour or two.”
“I buy single snack packs or make single portions from the family-sized bag.”
Eating at home is better for you than eating out. Restaurants add more fat and sugar to meals than you would if you were cooking for yourself.
Try these ideas for eating at home:
❑Sit down when you eat. When you eat standing up, you tend to eat more food, and not think about what you are eating.
❑If you live with other people, eat together. Talking makes you slow down and feel full with less food.
❑Leave the extra food in the kitchen. When the serving dishes are farther away, people tend to feel less hungry for seconds.
❑ Try not to cook fried foods. Save these for special occasions.
Breakfast is the most important meal of the day. It’s a fact: people who eat breakfast weigh less than people who skip it.
If you don’t have time in the morning, eat something quick with protein like:
Protein bar, Hard-boiled egg, Yogurt, Cereal with fruit and milk
If you eat lunch at school or at the office, bring something from home.
Make a little extra for dinner and pack some for lunch the next day.
❑ Pack a turkey sandwich and some baby carrots.
❑ Pack some yogurt, a granola bar, and a piece of fruit.
❑ Bring a diet frozen dinner.
❑ When you eat out for lunch, order soup, salad, or half a sandwich.
❑ Use leftovers to make a wrap.
Eating at restaurants can be hard because many dishes are too big and have too many calories.
Here are some tips:
❑ Ask the waiter not to put bread, crackers, or tortilla chips on the table.
❑ Ask for sauces and dressings on the side. Use only a little.
❑ Ask for vegetables or salad on the side instead of fries, potatoes, or rice.
❑ Order meats and fish grilled, steamed, broiled, or baked instead of fried.
❑ Save half your meal for a to-go box.
❑ Order an appetizer for your main course.
❑ Look at the menu ahead of time and plan your healthy order.
❑ Do not “super size”.
It’s not about giving up everything. It’s about making little changes you can live with. Choose one of these easy ideas, or write down one or two things you will do for the next few weeks. Take charge! You can do it!
❑ I will eat breakfast every morning.
❑ I will not eat seconds at dinner.
❑ I will ask the waiter not to bring bread to the table.
❑ I will not “super size” my meals at fast-food restaurants.
❑ I will pack a lunch instead of eating out.
❑ I will weigh myself once a week.
❑ I will join a weight-loss support group.
❑ I will write down what I eat for two or three days to figure out what I can cut back on.
“I don’t wait until I’ve gained five pounds. I make a change when I’ve gained just two or three pounds.”
No one likes boring exercises. Make it interesting. Mix it up. Do different activities during the week and on the weekend to keep it fun. The more you do it, the easier it gets.
“You’re never too old to shoot some hoops.”
For some people, wearing a pedometer motivates them to be more active.
You can use a pedometer to find out the number of steps you take every day.
Buy one at a drug store or sporting goods store.
Three Easy Steps to Using a Pedometer:
Clip the pedometer to your belt or waistband.
Make sure it sits straight somewhere on the side of your body.
Wear it all day long to count how many steps you take.
Now that you know how many steps you take in a regular day, try to walk more steps tomorrow. Can you do 100 more steps? 200 more steps? Every week or so, try to add 100 more steps to your day. It’s easier than you might think.
Here are some ways to get a few more steps every day:
❑ Take the stairs.
❑ Park further away.
❑ Get off the bus one stop earlier and walk.
❑ Walk in the mall when it is too hot or too cold to walk outside.
❑ Use a treadmill or stair machine at a gym.
Every 2000 steps you take is about a mile.Every step counts!
If you take care of young children, do housework, mow the lawn, walk to the bus, or take the stairs, then you are already getting a little exercise. Now it is time to build on that.
If you are comfortable exercising a little now, try to:
❑ Go a little further or a little longer.
❑ Go a little faster, even just for a few minutes.
❑ Add a new activity or an extra day.
“I listen to music when I walk. I started at four songs, and now I’m up to eight.”
Pick things YOU like to do. Try one of these suggestions, or write down 1 or 2 activities that you enjoy. Take charge!
❑ I will take a walk three days a week.
❑ I will sign up for a class at the gym or community center.
❑ I will keep my gym bag and shoes in the car.
❑ I will put on my favorite music and dance to 3 songs.
❑ I will take the stairs instead of the elevator.
❑ I will set a goal to finish a 5K walk/run.
Remember, a little more sleep can make you feel better. Choose one of these easy ideas or write down some things you will do for the next few weeks.
❑ I will make sure the bedroom is dark or use an eye mask.
❑ I will not watch TV in bed before I go to sleep.
❑ I will start a calming routine an hour before bedtime.
❑ I will go to bed at the same time every night.
❑ I will not eat just before bedtime.
“I learned to quit looking at the clock in the middle of the night. It makes me feel anxious.”
Many people eat when they feel angry, anxious, tired, bored, or unhappy.
When you are reaching for food, stop and think about why you’re eating. Are you really hungry, or do you eat because you’re upset?
If you eat when you are stressed out, cut yourself some slack. Everyone has ups and downs, and everyone feels stress. Don’t beat yourself up. Make a plan for what you are going to do when you feel stressed out. Try these:
Work on a hobby, Play with a pet, Do a puzzle or game,Hug your kids or grandkids
Stress causes many people to gain weight. Choose one of these easy ideas or write down 1 or 2 things you will do for the next few weeks.
❑ I will ask myself if I am really hungry before I start eating.
❑ I will take a short walk instead of eating when I am feeling burned out.
❑ I will be kind to myself when I realize I am eating because I am upset.
❑ I will make a list of things to do besides eating when I am stressed out.
“When I am really stressed out, I call a friend. Talking helps me relax.”
Comments
Post a Comment