Wellness Information

Foods to Reduce
  a. Compare sodium in foods like soup, bread, and frozen meals - and choose the foods with lower numbers.
b. Drink water instead of sugary drinks.
 

 

• Organize: Write goals down and then gear your life to fulfilling them.
• Avoid unfulfilling activities: Spending time pursuing those things that don't or can't satisfy you wastes tremendous opportunities for bettering oneself.
• Simplify your life: Spend time trying to acquire those things that really will make your life better.
• "Toys": There are nice to have, but think about how these will help you achieve your goals.
• Develop meaningful social ties: Those who do live longer and are healthier.
• Set aside time to help others: This can be through organized activities or in other simple functions.
• Still your mind and body: Take time to enjoy the world around you in a passive and peaceful manner.

Weight gain is due to taking in more calories than you burn off. For many persons this is undesired. Individuals trying different methods to lose weight spend billions of dollars each year. Losing weight is, in principle, easy; however, in practice it is more difficult.

Think for a moment why we should eat. As human beings it is how we are able to consume the nutrients and energy it takes to make our bodies function. Our taste buds allow us to enjoy food. Our brains are capable of processing satisfaction that comes from being supplied. In our society, however, eating has become like other pursuits, it gives us pleasure and we have trouble stopping after a reasonable amount.

A balanced plan is necessary to lose weight and everyone is different. It would be grand if everyone could have enough time to exercise adequately and prepare organic produce everyday. This is not practical. What we all must do is decide what is reasonable to us and at times changing priorities must be considered.

• Take in lots of fiber-from plants and grains.
• Exercise regularly: Everyone can do this but persons with disabilities and major medical problems must first consult with their health care provider. Usually, if one is less than 40 years of age, in good health, and doesn't smoke; he/she can begin a program without consulting a medical professional.
• Increase baseline activity by taking the stairs, park further from the store and walk, etc.
• Avoid white flour: It takes a lot before one feels full and it is easy to get too much.
• Avoid too much sugar
• Animal fats of all kinds are to be strictly limited. If fat grams can be limited to 25 - 30 grams each day weight loss will be much easier.
• Limit fast foods and restaurant foods for both contain a lot of fat, sugar, and other chemicals.
• Reduced fat does not mean low fat. Fat-free foods often contain large amounts of sugar and other harmful chemicals.
• Savor every mouthful of food. Eat slowly!
• Drink 8 - 12 glasses of water each day. Weight/20=average glasses of water needed per day.
• Incorporate exercise into your daily routine.
• Do not resign oneself to "being fat."
• Eliminating 400 calories/day: One regular 16-ounce soft drink or a pack of peanut butter crackers, along with moderate regular exercise can result in weight loss of about 1 pound/ week.

Individuals who smoke are much less healthy than their nonsmoking counterparts. Every bodily function and organ works less well with smokers.

Common problems associated with smoking are:

• Heart disease
• Strokes
• Dementia
• Lung diseases emphysema, cancer, etc.)
• Impotence
• Skin problems
• Premature aging
• and CANCER