Eat Right...

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

Build a strong structure

When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth.

Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy bones.

What Makes Fruits and Vegetables So Great?

Fruitsand vegetables are high in vitamins, minerals and fiber – and they’re low in calories. Eating a variety of fruits and vegetables may help you control your weight and blood pressure.

What Makes Fruits and Vegetables So Great?

Fruits and vegetables are high in vitamins, minerals and fiber – and they’re low in calories. Eating a variety of fruits and vegetables may help you control your weight and blood pressure.

Which fruits and vegetables are best?

That’s easy: They’re all good! If you eat many different types of fruits and veggies, you’re sure to get all the different types of nutrients you need. You can eat fresh, frozen, dried or canned fruits and vegetables. If you choose canned vegetables, it’s best to buy ones that are labeled “low-sodium” or “no salt added”. Choose canned fruit that is canned in water or in its own juice.

Stay Healthy!

Stress management strategy

- Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
-Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
-Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
-Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
- Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Adopt a healthy lifestyle!

Keep a Healthy Blood Pressure

Check your blood pressure

High blood pressure can damage your kidneys. Keeping your blood pressure in a healthy range can help protect your kidneys and prevent or slow kidney disease. A heart-healthy diet, exercise and medicines can help you keep a healthy blood pressure.

Stop skipping breakfast

Breakfast is the most important meal of the day. A hearty morning meal boosts attention span, enhances ability to concentrate and keeps energy levels high throughout the day. It may even help you lose weight!

The habit of eating breakfast as late as only after lunch is extremely unhealthy because our body is already tired after a few hours of hard work at that point. Many people may think that it only takes one cup of coffee for our metabolism to function properly, but unfortunately it is not so. Actually, we could say that it’s like trying to get your car to work on water instead of gas. Our organism is a very complex system.

  Stop skipping breakfast and startenjoying life.

6 Ways to Stop Watching Too Much TV and Exercise

1. Give Yourself a Limit
2. Watch Recorded TV Only
3. Exercise First
4. Combine TV and Exercise
5. Get out of the House
6. Get Rid of It

Stay Healthy!

Does exercise really help treat osteoarthritis?

Yes, regular exercise keeps your joints and muscles healthy, strong and flexible. It helps to maintain the desired weight and improves your general health.
Make exercise a daily habit

Choosing the right exercise programme is one of the first steps toward sticking with your exercise goals. Plan to exercise at a certain time every day, so it becomes part of your schedule. Try joining a health club or gym. Paying a membership fee may prompt you to get your money's worth and go more frequently.

Do not forget to consume calcium everyday!

Avoid spicy food if you have heartburn

Avoid eating garlic, chillies, and other hot spices before bedtime. They can keep you awake by causing heartburn or indigestion.

Heartburn and Tomatoes

While they might be chockfull of healthy nutrients like lycopene, Chutkan tells WebMD that tomatoes are also highly acidic and likely to cause heartburn in those who are prone to it.

The acid antidote may be a sour ball, according to Daniel Mausner, MD. Mausner is the section head of gastroenterology at Mercy Medical Center in Rockville Center, N.Y. "Things that promote saliva -- like sour balls -- are good for acid reflux," he says, "because saliva neutralizes the acid that comes up from your stomach."

Spicy food is great but we need to take care of our health. Be sure not to eat too much spicy foods, and always check your health with  your doctor.  I love spicy food and i know that it's hard to stay away from spicy foods because we like to feel spicy in our mouth. 

Do you like spicy food?  Leave your comment tells us why you love spicy foods?

Controlling high blood pressure

To control your blood pressure better:
-Stop smoking
-Maintain a normal body weight
-Restrict salt intake (pickles, salted snacks)
-Eat a diet high in fibre (fruit and vegetables)
-Avoid high fat foods, coffee and colas
-Do not drink excessive alcohol
-Exercise regularly to keep fit
-Follow-up regularly with the doctor

Get your blood pressure medications with Medicnes Mexico Your Online Pharmacy!

10 tips for reaching out and building relationships

-Talk to one person about your feelings.
-Help someone else by volunteering.
-Have lunch or coffee with a friend.
-Ask a loved one to check in with you regularly.
-Accompany someone to the movies, a concert, or a small get-together.
-Call or email an old friend.
-Go for a walk with a workout buddy.
-Schedule a weekly dinner date.
-Meet new people by taking a class or joining a club.
-Confide in a counselor, therapist, or clergy member.

Don't let depression ruin your life!

Eat slowly to avoid weight gain

A lot of studies have shown that the faster you eat, the more you eat. The human brain requires about 20 minutes to register satiety (feelings of satisfaction and fullness). So, the slower you eat, the less food you will need to feel full. Eating quickly can lead to weight gain, because you end up devouring substantially more calories than you would if you ate more slowly. Downing food fast can also cause unfortunate digestive distress.

10 Tips to eat slow:
Slow Down Eating Tip #1: One of the major reasons for eating too fast is not chewing long enough. To slow down your eating, chew every bite a minimum of 10 times--but shoot for 20.

Since the mouth is the entry to the digestive system, the better chewed your food is, the easier it is on your digestive system. Under-chewed food sits in the gut and can cause digestive problems, such as bloating, indigestion, heart burn, and poor absorption--which can compromise health and invite disease.

Slow Down Eating Tip #2: Eat one small bite at a time. Be sure you have chewed it and swallowed it completely before picking up another bite.

Slow Down Eating Tip #3: Put down the fork or spoon after each bite. This will slow down the automatic response of fork-to-mouth.

Slow Down Eating Tip #4: Sip water regularly or in-between bites. It forces you to put down the fork. Plus, it fill in the gaps.

Slow Down Eating Tip #5: Don't eat alone. It's a good idea to have company when you eat. Hold a conversation and make the meal a social time. Since you can't eat and talk at the same time, you'll eat more slowly.

Slow Down Eating Tip #6: Close your eyes during the meal or eat in the dark. The food will take on a whole new experience, and it will take you longer to get it from your plate to your mouth.

Slow Down Eating Tip #7: Give yourself very small portions. That way, you'll need to get up and go to the kitchen for more. This slows you down a little and lets you know how much you're actually eating.

Slow Down Eating Tip #8: Eat with a baby spoon or chopsticks. It's hard to eat too fast with a tiny spoon or a pair of chopsticks.

Slow Down Eating Tip #9: Cut your food into smaller bites or bite off smaller bites of food. Not only will it slow you down, but it will also aid digestion.

Slow Down Eating Tip #10: Enjoy and savor every bite. Pay attention to your meal and make the most of it. Don't mindlessly eat while doing something else, such as watching television or working at the computer. Food isn't a pacifier, and it shouldn't be used as a remedy for boredom.