The concept of glycemic load was developed by scientists to simultaneously describe the quality (glycemic index) and quantity of carbohydrate in a meal or diet.
The Glycemic Index is a marvelous tool for ranking carbohydrates. However, it is currently only in its infancy regarding health benefits. The glycemic index is an important tool used in treating people with diabetes and in weight loss programs. Because a food with a low glycemic index makes you feel full longer and stay satisfied longer, you are less likely to overeat. The glycemic index is an index that ranks carbohydrates on a scale of 0 to 100. This glycemic index number corresponds to the way in which carbohydrates raise your blood sugar levels.
Dieters who lose weight because they stop eating high glycemic index foods lose weight because they eat fewer calories. A year-long study with dieters who ate high or low glycemic index meals indicates no difference in weight loss. Dieters should instead eat foods which are high in protein such as nuts, steaks, eggs and also some fruits, vegetables and whole grain cereals and breads (Steward, 1995). The discerning factor between which foods can be eaten and which cannot depends on the particular glycemic index of the food.
The Glycemic Index is primarily used for disease prevention and weight control. Evidence shows that people who stick to a low GI diet over the course of many years likewise reduce their risk of Type 2 diabetes and coronary heart disease. The glycemic index is most useful when deciding which high-carbohydrate foods to eat. But don't let the glycemic index lull you into eating more carbohydrates than your body can handle, particularly if you have diabetes. The glycemic index is a ranking that attempts to measure the influence that each particular food has on blood glucose levels. It takes into account the type of carbohydrate in a meal and its effect on blood sugars.
The glycemic index is one attempt to measure each individual food's effect on blood glucose levels. The glycemic index is very popular in books on weight loss even though there is little evidence that foods with a low glycemic index cause weight loss. Most of the low glycemic diets promoted by these books are indeed low in calories.
Eating the right kind of diet can provide great help by providing the help in reducing the glycemic index. There are a number of food items that are not in the glycemic index and help in reducing the weight. Eating whole fruit instead of juice has a lower impact on blood sugar. I only use the glycemic index as one of many factors in considering the best food choices for an individual with diabetes.
A balanced low fat diet is considered as the best weight loss diet. A balanced low fat diet is high in healthy carbohydrates, low in fat and moderate in protein. The goal of a good weight loss diet should be to improve the long term eating habits. The best way to lose weight is to stick to a healthy diet plan, which is low in carbs, low in fat, and high in fiber from vegetables and moderate proteins.
Minggu, 20 April 2008
How To Lower High Blood Pressure
If you are looking for ways of how to lower high blood pressure perhaps we should first talk about what causes high blood pressure in the first place. Well the truth is that there are many different causes ranging from, poor diet, lack of exercise, stress and hypertension. High blood pressure that is left untreated can lead to other more serious conditions, including stroke and heart attack. Having some knowledge of what causes high blood pressure will help you to avoid the risks.
Changing your diet and watching what you eat and drink will greatly help reduce high blood pressure. One of the major causes of high blood pressure is cholesterol. People with high levels of cholesterol are almost certain to have higher blood pressure when compared to someone with a healthy diet. Cholesterol causes fatty deposits to coat the artery walls. Over time these fats form into a hard plaque that reduces the size of arteries and blood vessels making them smaller and smaller. Your body still needs to pump the same amount of blood through these blood vessels, and this is what causes high blood pressure.
Another great way of how to lower high blood pressure is to reduce the amount of sugar in your diet. We all like our sweets and desserts but here again simply by lowering your sugar intake can really help reduce high blood pressure. Eating high amounts of sugar or sugary foods causes your blood to thicken due to the glucose. If your blood is thicker than it normally should be it is again harder to circulate and so causes high blood pressure.
Another good way to help reduce high blood pressure is to cut down on other things that have been shown to be causes of high blood pressure. These include nicotine which is in cigarettes and other tobacco products. Excessive alcohol consumption has also been proved to increase the risk, so by lowering your alcohol intake it will also help reduce high blood pressure, as will cutting down on the amount of caffeine in your diet.
Exercise has also been shown to greatly help reduce high blood pressure, but always consult your Doctor or a medical professional before taking up any strenuous exercise programme, as the wrong type of exercise could make your symptoms worse. Weight lifting is something that should be avoided because this can be very stressful on the heart. Highly intensive cardiovascular workouts are also not good for people with high blood pressure as this type of workout greatly raises your blood pressure.
Moderate exercise is the best way, and over a period of time you will lower your cholesterol, your weight and therefore your blood pressure. Things like Yoga and slow movement exercises are especially good to help reduce high blood pressure as they are very heart friendly. Always practice warming up and cooling down exercises before, and after your main exercise as this slowly raises and lowers your blood pressure rather than causing dangerous spikes.
By using these simple tips on diet and exercise you will be well on your way to achieving a more normal range blood pressure level and also help reduce high blood pressure in the future.
Click the link for more tips on Natural Remedies For High Blood Pressure or visit our site at: http://www.BuyTryReview.com/category/health
Article Source: http://EzineArticles.com/?expert=Mike_Legg
Jumat, 18 April 2008
Self-management: Taking Charge of Your Health
What is a chronic illness?
There are 2 main types of illness: acute and chronic. An acute illness doesn’t last very long. It goes away either on its own or in response to treatment, such as taking medicine or having surgery. Strep throat is an example of an acute illness.A chronic illness is ongoing. It affects your health over a long period of time--possibly your entire life. In many cases, there is no way to cure a chronic illness. Diabetes and high blood pressure are examples of chronic illnesses.
What can I do if I have a chronic illness?
It’s important to understand that your chronic illness is a serious problem. If you don’t believe this, you’ll never be motivated to manage your illness effectively. Managing your illness involves making lifestyle choices and using prescribed medical treatments to be as healthy as possible. Unless you take care of your body, your chronic illness can cause more problems in the future.When you have a chronic health problem, it’s easy to feel overwhelmed and helpless, as if the illness has taken over your life. For example, you may need to take daily insulin injections, use an inhaler or monitor your blood pressure. However, you can take steps to control the negative effects of a chronic illness on your health. One method of taking control is called “self-management.”
What is self-management of chronic illness?
Self-management of chronic illness means that you take responsibility for doing what it takes to manage your illness effectively. It’s important for you to be responsible for your health because the treatment recommendations your doctor makes won’t do any good unless you follow them. He or she can’t make decisions for you or make you change your behavior. Only you can do these things.In self-management, you and your doctor are partners in care. Your doctor can provide valuable advice and information to help you deal with your illness. However, the treatment plan that works best for one person with your condition won’t necessarily work best for you. Talk to your doctor about the different treatment options available and help him or her create a plan that’s right for you. After all, nobody knows more than you do about your feelings, your actions and how your health problems affect you.As part of self-management, it’s also your responsibility to ask for the help you need to deal with your illness. This support can come from friends and family members, as well as from your doctor or a support group for people with your health problem.
How can self-management help a person who has a chronic illness?
Once you’ve decided to take an active role in managing your illness, you and your doctor can work together to set goals that will lead to better health. These goals will be part of an overall treatment plan.
Pick a problem. Take an honest look at the unhealthy aspects of your lifestyle. Start with a particular behavior that you’d like to change in order to have better control of your illness. For example, you might decide that you don’t eat enough vegetables, get enough exercise or take your medicines as your doctor tells you to.
Get specific. Once you’ve identified a problem, state a specific goal for dealing with it. The more specific your goal is, the more likely you are to succeed. For example, instead of saying, “I’m going to exercise more,” decide what kind of exercise you’ll do. Be specific about what days of the week you’ll exercise and what times you’ll exercise on those days. Your new goal might be: “During my lunch hour on Mondays, Wednesdays and Fridays, I’m going to walk 1 mile in the park.”
Plan ahead. After you’ve stated your goal, think of things that could go wrong and plan how you’ll deal with them. For example, if it rains and you can’t go to the park, where will you go to walk? If you plan how to handle problems in advance, they won’t prevent you from meeting your goals.
Check your confidence level. Ask yourself, “How confident am I that I’ll be able to meet this goal?” If the answer is “Not very confident,” you may need to start with a more realistic goal.
Follow up. As you’re working toward your goal, check in regularly with your doctor to let him or her know how you’re doing. If you’re having trouble following the plan, talk to your doctor to figure out why. Your setbacks can be learning experiences that help you make a new plan for success.
One of the most important things to remember is that you can change your behavior. Even though your illness makes you feel helpless at times, if you work with your doctor to set goals and you take responsibility for following through with them, you can make changes that will lead to better health.
There are 2 main types of illness: acute and chronic. An acute illness doesn’t last very long. It goes away either on its own or in response to treatment, such as taking medicine or having surgery. Strep throat is an example of an acute illness.A chronic illness is ongoing. It affects your health over a long period of time--possibly your entire life. In many cases, there is no way to cure a chronic illness. Diabetes and high blood pressure are examples of chronic illnesses.
What can I do if I have a chronic illness?
It’s important to understand that your chronic illness is a serious problem. If you don’t believe this, you’ll never be motivated to manage your illness effectively. Managing your illness involves making lifestyle choices and using prescribed medical treatments to be as healthy as possible. Unless you take care of your body, your chronic illness can cause more problems in the future.When you have a chronic health problem, it’s easy to feel overwhelmed and helpless, as if the illness has taken over your life. For example, you may need to take daily insulin injections, use an inhaler or monitor your blood pressure. However, you can take steps to control the negative effects of a chronic illness on your health. One method of taking control is called “self-management.”
What is self-management of chronic illness?
Self-management of chronic illness means that you take responsibility for doing what it takes to manage your illness effectively. It’s important for you to be responsible for your health because the treatment recommendations your doctor makes won’t do any good unless you follow them. He or she can’t make decisions for you or make you change your behavior. Only you can do these things.In self-management, you and your doctor are partners in care. Your doctor can provide valuable advice and information to help you deal with your illness. However, the treatment plan that works best for one person with your condition won’t necessarily work best for you. Talk to your doctor about the different treatment options available and help him or her create a plan that’s right for you. After all, nobody knows more than you do about your feelings, your actions and how your health problems affect you.As part of self-management, it’s also your responsibility to ask for the help you need to deal with your illness. This support can come from friends and family members, as well as from your doctor or a support group for people with your health problem.
How can self-management help a person who has a chronic illness?
Once you’ve decided to take an active role in managing your illness, you and your doctor can work together to set goals that will lead to better health. These goals will be part of an overall treatment plan.
Pick a problem. Take an honest look at the unhealthy aspects of your lifestyle. Start with a particular behavior that you’d like to change in order to have better control of your illness. For example, you might decide that you don’t eat enough vegetables, get enough exercise or take your medicines as your doctor tells you to.
Get specific. Once you’ve identified a problem, state a specific goal for dealing with it. The more specific your goal is, the more likely you are to succeed. For example, instead of saying, “I’m going to exercise more,” decide what kind of exercise you’ll do. Be specific about what days of the week you’ll exercise and what times you’ll exercise on those days. Your new goal might be: “During my lunch hour on Mondays, Wednesdays and Fridays, I’m going to walk 1 mile in the park.”
Plan ahead. After you’ve stated your goal, think of things that could go wrong and plan how you’ll deal with them. For example, if it rains and you can’t go to the park, where will you go to walk? If you plan how to handle problems in advance, they won’t prevent you from meeting your goals.
Check your confidence level. Ask yourself, “How confident am I that I’ll be able to meet this goal?” If the answer is “Not very confident,” you may need to start with a more realistic goal.
Follow up. As you’re working toward your goal, check in regularly with your doctor to let him or her know how you’re doing. If you’re having trouble following the plan, talk to your doctor to figure out why. Your setbacks can be learning experiences that help you make a new plan for success.
One of the most important things to remember is that you can change your behavior. Even though your illness makes you feel helpless at times, if you work with your doctor to set goals and you take responsibility for following through with them, you can make changes that will lead to better health.
What You Can Do to Keep Your Health
Does what I do really affect my health?
Very much so. All of the major causes of death--cancer, heart disease, stroke, lung disease and injury--can be prevented by things you do.
Don't smoke or use tobacco.
Using tobacco is one of the most dangerous things you can do. One out of every 6 deaths in the United States can be blamed on smoking. More preventable illnesses are caused by tobacco than by anything else.
Limit how much alcohol you drink.
This means no more than 2 drinks a day for men, and 1 drink a day for women. One drink is a can of beer (12 ounces), a 4-ounce glass of wine or a jigger (1 ounce) of liquor.Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.
Eat right.
See the boxes below for tips on eating healthy. Heart disease, some cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. Fiber, fruits and vegetables can help reduce your risk of some cancers. Calcium helps build strong bones.
What to eat
2 to 4 servings of fruits and 3 to 5 servings of vegetables a day
6 to 11 servings of bread, cereal, rice and pasta a day
2 to 3 servings of low-fat or fat-free milk, yogurt and cheese a day
2 to 3 servings of meat, poultry, fish, dry beans, egg whites or nuts a day
Lots of fiber (found in whole-grain breads and cereals, fruits and vegetables)
What not to eat
Saturated fat. Saturated fats include animal fats, hydrogenated vegetable fats and tropical fats (coconut and palm oil). A high-fat diet increases your risk of heart disease, breast and colon cancer, and gallbladder disease.
Sodium. Sodium, found in table salt and some foods, increases blood pressure in some people. Don't cook with salt, avoid prepared foods that are high in sodium and add salt sparingly, if at all, when you're eating.
What's a serving?
Fruits
1 medium piece of fresh fruit1/2 cup chopped or canned fruit3/4 cup fruit juice1/4 cup dried fruit
Vegetables
1 cup raw, leafy vegetables1/2 cup other vegetables, cooked or raw3/4 cup vegetable juice
Grains
1 slice of bread or a small roll1/2 bagel or English muffin1 oz. cold cereal1/2 cup cooked cereal, rice or pasta3 or 4 small or 2 large crackers
Dairy
1 cup milk or yogurt1 1/2 oz. natural cheese2 oz. processed cheese
Proteins
2 to 3 oz. cooked lean meat, poultry or fish1/2 cup cooked dried beans1 egg white2 tablespoons peanut butter
Lose weight if you're overweight.
Many Americans are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, some cancers, gallbladder disease and arthritis in the weight-bearing joints (like the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight gradually and help you keep it off.
Exercise.
Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, depression and, possibly, colon cancer, stroke and back injury. You'll also feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but any amount is better than none.
Don't sunbathe or use tanning booths.
Sun exposure is linked to skin cancer, which is the most common type of cancer. So it's best to stay out of the sun altogether or to wear protective clothing and hats. Sunscreen may help protect your skin somewhat if you can't avoid being exposed to the sun's harmful rays.
Practice safer sex if you're having sex.
The safest sex is between 2 people who are only having sex with each other and who don't have a sexually transmitted disease (STD) or share needles to inject drugs. If you're at all uncertain about your partner, use latex condoms and a spermicide (sperm-killer). If you're concerned you may be at risk of having an STD, see your doctor about being tested.
Control your cholesterol level.
If your cholesterol level is high, keep your level down by eating right, such as by reducing how much fat you eat, and by exercising.
Control high blood pressure.
High blood pressure increases your risk for heart disease, stroke and kidney disease. To control it, lose weight, exercise, eat less sodium, drink less alcohol, don't smoke and take medicine if your doctor prescribes it.
Keep your shots up to date.
Adults need a tetanus-diphtheria booster every 10 years. People 50 or older and others at risk should get a flu shot. Ask your doctor if you need other shots
Check your breasts.
Breast cancer is the second most common cause of death for women. Examine your breasts every month beginning about age 20. Talk to your doctor about how to check your breasts. Have your doctor check your breasts every 1 to 2 years beginning when you're 40. After age 50, you should have a mammogram every 1 to 2 years.
Get regular Pap smears.
Cancer of the cervix in women can be detected by regular Pap smears. Start having them when you begin having sex or by age 18. You'll need them once a year at first, until you've had at least 3 normal Pap tests. After this, you should have them at least every 3 years.
Ask your doctor about other cancer screenings.
Adults over age 50 should ask their doctor about being checked for colorectal cancer. Men over age 50 should discuss with their doctor the risks and benefits of being screened for prostate cancer.
Should I have a yearly physical?
Health screenings are replacing the yearly physical. Instead of every person getting the same exams and tests, only the appropriate ones are given. Talk to your family doctor about your risk factors and what tests and exams are right for you.
Very much so. All of the major causes of death--cancer, heart disease, stroke, lung disease and injury--can be prevented by things you do.
Don't smoke or use tobacco.
Using tobacco is one of the most dangerous things you can do. One out of every 6 deaths in the United States can be blamed on smoking. More preventable illnesses are caused by tobacco than by anything else.
Limit how much alcohol you drink.
This means no more than 2 drinks a day for men, and 1 drink a day for women. One drink is a can of beer (12 ounces), a 4-ounce glass of wine or a jigger (1 ounce) of liquor.Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.
Eat right.
See the boxes below for tips on eating healthy. Heart disease, some cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. Fiber, fruits and vegetables can help reduce your risk of some cancers. Calcium helps build strong bones.
What to eat
2 to 4 servings of fruits and 3 to 5 servings of vegetables a day
6 to 11 servings of bread, cereal, rice and pasta a day
2 to 3 servings of low-fat or fat-free milk, yogurt and cheese a day
2 to 3 servings of meat, poultry, fish, dry beans, egg whites or nuts a day
Lots of fiber (found in whole-grain breads and cereals, fruits and vegetables)
What not to eat
Saturated fat. Saturated fats include animal fats, hydrogenated vegetable fats and tropical fats (coconut and palm oil). A high-fat diet increases your risk of heart disease, breast and colon cancer, and gallbladder disease.
Sodium. Sodium, found in table salt and some foods, increases blood pressure in some people. Don't cook with salt, avoid prepared foods that are high in sodium and add salt sparingly, if at all, when you're eating.
What's a serving?
Fruits
1 medium piece of fresh fruit1/2 cup chopped or canned fruit3/4 cup fruit juice1/4 cup dried fruit
Vegetables
1 cup raw, leafy vegetables1/2 cup other vegetables, cooked or raw3/4 cup vegetable juice
Grains
1 slice of bread or a small roll1/2 bagel or English muffin1 oz. cold cereal1/2 cup cooked cereal, rice or pasta3 or 4 small or 2 large crackers
Dairy
1 cup milk or yogurt1 1/2 oz. natural cheese2 oz. processed cheese
Proteins
2 to 3 oz. cooked lean meat, poultry or fish1/2 cup cooked dried beans1 egg white2 tablespoons peanut butter
Lose weight if you're overweight.
Many Americans are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, some cancers, gallbladder disease and arthritis in the weight-bearing joints (like the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight gradually and help you keep it off.
Exercise.
Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis, depression and, possibly, colon cancer, stroke and back injury. You'll also feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but any amount is better than none.
Don't sunbathe or use tanning booths.
Sun exposure is linked to skin cancer, which is the most common type of cancer. So it's best to stay out of the sun altogether or to wear protective clothing and hats. Sunscreen may help protect your skin somewhat if you can't avoid being exposed to the sun's harmful rays.
Practice safer sex if you're having sex.
The safest sex is between 2 people who are only having sex with each other and who don't have a sexually transmitted disease (STD) or share needles to inject drugs. If you're at all uncertain about your partner, use latex condoms and a spermicide (sperm-killer). If you're concerned you may be at risk of having an STD, see your doctor about being tested.
Control your cholesterol level.
If your cholesterol level is high, keep your level down by eating right, such as by reducing how much fat you eat, and by exercising.
Control high blood pressure.
High blood pressure increases your risk for heart disease, stroke and kidney disease. To control it, lose weight, exercise, eat less sodium, drink less alcohol, don't smoke and take medicine if your doctor prescribes it.
Keep your shots up to date.
Adults need a tetanus-diphtheria booster every 10 years. People 50 or older and others at risk should get a flu shot. Ask your doctor if you need other shots
Check your breasts.
Breast cancer is the second most common cause of death for women. Examine your breasts every month beginning about age 20. Talk to your doctor about how to check your breasts. Have your doctor check your breasts every 1 to 2 years beginning when you're 40. After age 50, you should have a mammogram every 1 to 2 years.
Get regular Pap smears.
Cancer of the cervix in women can be detected by regular Pap smears. Start having them when you begin having sex or by age 18. You'll need them once a year at first, until you've had at least 3 normal Pap tests. After this, you should have them at least every 3 years.
Ask your doctor about other cancer screenings.
Adults over age 50 should ask their doctor about being checked for colorectal cancer. Men over age 50 should discuss with their doctor the risks and benefits of being screened for prostate cancer.
Should I have a yearly physical?
Health screenings are replacing the yearly physical. Instead of every person getting the same exams and tests, only the appropriate ones are given. Talk to your family doctor about your risk factors and what tests and exams are right for you.
Selasa, 15 April 2008
WHO Marks World Health Day By Warning Of Disease, Floods From Global Warming
Geneva, Switzerland (AHN) - Asia faces growing challenges from rising temperatures and increased rainfall that threaten to increase poverty, hunger and disease according to the World Health Organization's World Health Day report.
Although the threats from the effects of global warming are worldwide, people living in developing nations are more vulnerable because they have fewer resources to deal with the changes, officials say.
The Philippines is an example of that because warmer weather and more rainfall allows malaria-carrying mosquitoes to breed at more rapidly, significantly increasing their numbers.
Those conditions also increase the incidences of malaria, diarrhea and malnutrition, with those illnesses and floods killing an estimated 150,000 people every year, with half those deaths in Asia, regional WHO Director Shigeru Omi told reporters in Manila on Monday, according to reports by the Agency France Presse and the Associated Press.
On its website, WHO warns that health impacts from "climate change will be difficult to reverse in a few years or decades. Yet, many of these possible impacts can be avoided or controlled."
Omi told reporters that too much or too little rain can have an impact on food production, which can cause unemployment, economic upheavals and political unrest, the AP reports.
According to AFP, Omi said that WHO will spend $10 million studying the effects of climate change on health and how to deal with those changes.
Ironically, at a time when many people in Asia are turning from bicycles to automobiles, WHO on its website is calling on people in developed nations to use their automobiles less and use bicycles more to cut greenhouse gas emissions that contribute to global warming.
Although the threats from the effects of global warming are worldwide, people living in developing nations are more vulnerable because they have fewer resources to deal with the changes, officials say.
The Philippines is an example of that because warmer weather and more rainfall allows malaria-carrying mosquitoes to breed at more rapidly, significantly increasing their numbers.
Those conditions also increase the incidences of malaria, diarrhea and malnutrition, with those illnesses and floods killing an estimated 150,000 people every year, with half those deaths in Asia, regional WHO Director Shigeru Omi told reporters in Manila on Monday, according to reports by the Agency France Presse and the Associated Press.
On its website, WHO warns that health impacts from "climate change will be difficult to reverse in a few years or decades. Yet, many of these possible impacts can be avoided or controlled."
Omi told reporters that too much or too little rain can have an impact on food production, which can cause unemployment, economic upheavals and political unrest, the AP reports.
According to AFP, Omi said that WHO will spend $10 million studying the effects of climate change on health and how to deal with those changes.
Ironically, at a time when many people in Asia are turning from bicycles to automobiles, WHO on its website is calling on people in developed nations to use their automobiles less and use bicycles more to cut greenhouse gas emissions that contribute to global warming.
How to Choose Healthy Snacks
You enable yourself to choose a healthy snack by purchasing healthy foods from the grocery store! By making pre-emptive healthy decisions, you increase your likelihood of eating healthily when it actually comes to the fact.
Steps
Eat before you leave. When you go grocery shopping, make sure you are not hungry! If you are hungry when you go grocery shopping you are more prone to buy junk food.
Add healthy ideas. If someone else shops for your household, politely suggest a list of healthy foods to guide their shopping decisions. This list should include many green vegetables (potatoes and corn are not green vegetables, so they don't count), a variety of fruits (limit the bananas), whole grain foods, lean meats, unsalted nuts (peanuts and cashews don't count) etc.
Cut down on the junk food. If you find the transition from junky food to healthier food too extreme, begin by buying less unhealthy foods. For example, instead of Pringles™ buy baked tortilla chips; instead of ordering take out pizza, buy a veggie pizza at the store.
Avoid buying or accepting sweet and fatty foods! If these things aren't in your house then you can't be tempted by them! Especially dangerous foods that should be avoided are ice cream, cookies, any leftover desserts, and candy.
Develop a routine of self control. So now that you have striven to keep unhealthy foods out of the house to begin with, you must focus on developing a strong sense of self control because you will not always be in controlled situations. Start by focusing less on food. If you look forward to coming home from wherever you have been and having a nice little snack; stop this destructive habit! The more you think about food, the more you build up a temptation to overeat. Think of eating as a necessity, not a comfort thing. Drink tea, coffee or water to soothe yourself on returning home.
Match the healthy psychology about snacking with action. You can still allow yourself snacks, but eat slightly less and less frequently. A self-test to see if you're really hungry: if you search around the refrigerator and pantry, you are not really hungry; you're just eating compulsively. If you have a particular snack in mind, like eating an orange, you probably really do need nourishment. This is not to say, however, that just because you are craving ice cream it is alright to eat it. Remember to observe the distinction between mouth-hungry and stomach-hungry.
Keep the content of your snacks healthy. Try to balance them according to your meals. For example, if you ate cereal at breakfast, a cheese sandwich at lunch, and macaroni and cheese for dinner, you shouldn't have yogurt as a snack. Your best bet is to have a piece of fruit, snack bar, or a tasty vegetable, like carrots or baby tomatoes.
Remember the crucial steps in eating spur-of-the-moment healthy snacks: first, be sure you buy predominantly healthy foods. This means avoiding anything the has a lot of trans fat, calories, or starch (especially sugar). Second, try to exercise self-control. Too much of anything is bad for you, so don't eat huge snacks. Third, don't focus or depend on your snacks. Only eat them when you are actually hungry. Fourth, when you do eat snacks, eat something that will supply you with nutrients lacking from your meals. Finally, you can always count on whole grain foods, fruits, vegetables, and most unprocessed foods to be relatively healthy.
Tips
If you slip up and eat something really bad, it's absolutely ok unless you make it a habit!
Don't engage in the practice of social eating. If you're at a party, avoid the appetizer dish (usually finger foods have an enormous amount of calories).
Here are some ideas: walnuts, almonds, macadamia nuts (all unsalted), oranges, apples, banana, raw veggies (carrots, celery).
If all else fails, keep some gum handy. It's five calories is quite a contrast to the hundreds you could consume from an unneeded snack. Also, strongly flavored teas can assist, such as peppermint, because they take away the dryness and tastelessness of your tastebuds and give you a sense of having enjoyed something.
Warnings
Ice cream tends to be an addictive trap. Once you are used to having it every day, you begin to crave it. To curtail this problem, don't allow yourself daily access to ice cream (i.e. don't keep it in your freezer regularly).
If you didn't already know this, oil is liquid fat. So watch out for food products that claim they're healthier because they have vegetable oil added.
Don't let the term "partially hydrogenated" confuse you, either. This is just a fancy way for saying "saturated fats added".
Popcorn is delicious and healthy, when you don't add liquid butter (again, this is fat). Try sprinkling a little parmesean cheese on top for flavor.
HOW TO BE HEALTHY
Above all, don't smoke. Cigarette smoke is a toxic cocktail of around 70 cancer-causing chemicals and hundreds of other poisons. Smoking is the single biggest cause of cancer in the world. In the UK, smoking accounts for one in four cancer deaths and kills five times more people than road accidents, overdoses, murder, suicide and HIV all put together.Eat at roughly the same times each day. This might be two, three or more times but a routine encourages a reasonable weight.
Watch your portions. Don't heap food on your plate (except for vegetables) and think twice before having second helpings.
Try to have five portions of fruit and vegatables a day. A portion is about 80g of fruit or vegetables. This is roughly equal to an apple, orange, banana, or similarly-sized fruit or two serving spoons of cooked vegetables such as broccoli or carrots.
Eat foods with reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings. Cut fat off meat.
Eat foods with reduced salt. Too much salt can increase your blood pressure and your risk of heart disease and stroke.
Eat healthier snacks. If you're hungry between meals, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps.
Look at food labels. Choose food with less far, sugar and salt content.
Think about how you eat. Eat your meals at the table and it will help you focus on the amount of food you eat. Eat slowly because it takes time for your body to register how much food you've eaten and how full you are. Don?t eat while walking, but wait until you get there and take time to concentrate on what you are eating.
Think about what you drink. Water is good (but eight glasses a day is not necessary - for discussion .Semi-skimmed milk is good too. Many soft drinks (including fizzy and sweetened soft drinks) contain a lot of sugar. Alcohol is high in calories.
Walk every day. The aim should be to do around 10,000 steps which equates to around 60-90 minutes of walking. Using a pedometer on a belt is a good way to monitor this. On the way to or from work, shops, or meetings, leave the car or public transport a bit short of your destination. In the office, use stairs rather than the lift (or elevator, for my American readers).
Don't sit around too long. Break up your sitting time by walking around at regular intervals. At home, do a chore. At work, visit a colleague.
Limit exposure to the sun. Between 11 am and 3 pm, it's better to be in the shade. When in the sun, wear sensible clothing and use appropriate sun factor lotion. Never burn.
Get enough sleep. The amount varies by individual and age, but most people need seven or eight hours a night. It's important to go to bed at a regular time and get up at a regular time. There is some evidence that people who take a short nap during the day lower the risk of heart disease.
Be happy. Happiness helps healthiness, especially mental health. For many tips on how to be happy
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