Healthy living

Healthy habits

Exercise 30 minutes a day

You get the most benefit from exercise if you do it for at least 30 minutes a day for 5 to 6 days a week. But you do not have to do 30 minutes in a row. Recent studies suggest that you get the same benefits if you work out for 10 minutes 3 times a day that you do during a longer session.

Smoking tips to quit

You probably know by now that smoking damages your lungs, raising your risk for bronchitis, emphysema, and lung cancer. And, you're probably well aware that lighting up also puts you at risk for many different types of cancers, as well as eye disease like cataracts and premature wrinkles, you know why you shouldn't smoke, it's just the quitting part you can't seem to get past. Let's talk about some helpful tips to help you quit smoking, for good this time. It's a familiar story, one that plays out over and over again among smokers. You vow to quit, and you have every intention of doing it, and then the cravings hit. And you can't think about anything but having a cigarette. You get irritable, and you start putting on weight. You think, Just one cigarette wouldn't hurt, would it? And then, before you know it, you're smoking again. Most smokers have tried to quit, and failed, several times. Even if you've failed before, you can still succeed at quitting. Many people have. You just need to find the technique that works for you. So, here are a few tips that can help. First, set a quit date. Write it down on your calendar and tell a few friends, so you'll be too embarrassed to back out. Before your quit date, throw out every cigarette in your house, car, and office. Also toss every ashtray, lighter, and anything else you need to smoke. Wash your clothes and clean your furniture so you won't have that smoky smell hanging around your house. Next, call your doctor. Ask about smoking cessation programs in your area. Also learn about tools that can help you quit, like medicines that reduce the urge to smoke, and nicotine replacement gums, lozenges, patches, and sprays. And then, plan what you'll do instead of smoking. If you smoke with your morning cup of coffee, drink tea or go for a walk instead. If you need a cigarette to keep your mouth busy, try chewing sugarless gum or nibble on a carrot stick. Stick to places where smoking isn't allowed, like smoke-free restaurants. And finally, reward yourself for not smoking. Put all that money that you would have spent on cigarettes into a jar. And once you've collected enough money, use it to take a trip or buy something you've wanted for a long time. Don't get discouraged. Quitting smoking isn't easy. If it were, everyone would have done it by now. Be persistent, reward yourself for the progress you've made, and keep at it until you finally conquer the urge to smoke.

Exercise with friends

Exercising with a friend or a group of people can help make it more fun, interesting, and keep you motivated to continue with a regular exercise routine.

Exercise - a powerful tool

Physical fitness is essential to good health and is one of the best things you can do for your body, mind, and spirit. Exercise improves the way your body works, and it can make you look better, feel better, and even live longer.

Healthy guide to fast food

Americans are no strangers to fast food. We gobble down burgers, deep-fried foods, and sugary drinks at an alarming pace. Especially on a busy workday. Can you eat healthy when you grab a fast food meal and head back to the office? You can if you plan ahead and make the right choices. Hi, I'm Page Love, registered dietician. Today, we're here to talk about fast food choices that you may be making in your office place during a busy workday and how to make healthier choices. This is America's favorite past-time, a meal from a burger joint. The most common choice is a loaded, double-patty burger with cheese and mayo, and a large fries, totaling 1500 calories and 70 grams of fat. Instead, I propose a few lower fat alternatives. You can still go to the burger joint, but consider ordering a single patty, flame broiled burger where the fat can drip away from the burger and not remain with the meat. Load up on with all kinds of veggie toppings; tomato, lettuce, onion, pickles. Consider ketchup and mustard instead of mayo to lower the fat. So, we've lowered the fat and calorie content to 350 calories and 15 grams of fat, a quarter of the fat and calories of this previous fast food meal. Here are some other helpful hints when you're trying to enjoy your fast food meal. Try taking it outside of your office setting, maybe outside at a park, at a park bench like we have out here today. Take your time to enjoy your meal. Allow at least thirty minutes to eat your meal. You may want to bring a newspaper along to read a little bit in between bites. Unfortunately, the average American can scarf down a 2000 calorie fast food meal while they are sitting at their desk and an hour later not even realize that they've eaten. So, take some steps to slow it down and eat in a relaxed fashion. As you're eating your sandwich, put it down in between bites. Try to sip a nutritious beverage in between bites. This will help you notice your fullness, slow down, and enjoy your meal. If you're with a co-worker, try to talk to them in between your bites, and this will additionally help you slow down and enjoy the relaxing environment. All these things will help you to eat a healthy, nutritious, low fat fast food meal, enjoyed in a relaxed fashion. Bon appétit!

Teach children to brush

Healthy teeth and gums are essential to a child's overall good health. Without proper dental care tooth decay and gum disease can lead to serious problems such as cavities and gingivitis, swollen and bleeding gums. Regular visits to the dentist, brushing twice each day, and flossing, are ways to help maintain a healthy mouth.