Healthy eating can be challenging when you’re on the road, but certainly not impossible! Rushing between cities, flights, and meetings can prompt you to make hasty,
unhealthy food decisions. While it may seem that food options are limited, healthy food is all around.
GET THE WHOLE LESSON FREE!! I have FREE step-by-step teacher directions that go with this PowerPoint!! Over 30,000 people have downloaded my FREE Food Label Reading Lesson! This lesson is taken from the #1 best-selling Health curriculum on the whole TeachersPayTeachers website!!
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#1 Best-Selling Full Semester Health Curriculum is at:
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Cadbury's Company Profile,Product Mix of Cadbury,SWOT Analysis of Cadbury, Promotion Strategy of Cadbury, Questionnaire on Cadbury and Nestle (Survey), Cadbury vs Nestle : A Comparative Study (Awareness, Consumption, Direct Competition)
GET THE WHOLE LESSON FREE!! I have FREE step-by-step teacher directions that go with this PowerPoint!! Over 30,000 people have downloaded my FREE Food Label Reading Lesson! This lesson is taken from the #1 best-selling Health curriculum on the whole TeachersPayTeachers website!!
https://www.teacherspayteachers.com/Product/Food-Label-Reading-Lesson-FREE-Is-This-Product-Healthy-88509
#1 Best-Selling Full Semester Health Curriculum is at:
https://www.teacherspayteachers.com/Product/Health-Curriculum-for-High-School-9-12-Full-Semester-with-90-Health-Lessons-196150
Cadbury's Company Profile,Product Mix of Cadbury,SWOT Analysis of Cadbury, Promotion Strategy of Cadbury, Questionnaire on Cadbury and Nestle (Survey), Cadbury vs Nestle : A Comparative Study (Awareness, Consumption, Direct Competition)
Retailing in India is still evolving and the sector is witnessing a series of experiments across the country with new formats being tested out. Ex. Quasi-mall, sub-urban discount stores, Cash and carry etc
This white paper offers a brief review of the better-for-you bar market in Europe, the market drivers and the ingredient solutions for developing new and healthy snacks.
Marketing : Repositioning Strategies of Cadbury Dairy MilkRohan Bharaj
The presentation tries to cover the repositioning strategies adopted by Cadbury Dairy Milk since the 1990s to keep reinventing their image in the minds of the customers.
Retailing in India is still evolving and the sector is witnessing a series of experiments across the country with new formats being tested out. Ex. Quasi-mall, sub-urban discount stores, Cash and carry etc
This white paper offers a brief review of the better-for-you bar market in Europe, the market drivers and the ingredient solutions for developing new and healthy snacks.
Marketing : Repositioning Strategies of Cadbury Dairy MilkRohan Bharaj
The presentation tries to cover the repositioning strategies adopted by Cadbury Dairy Milk since the 1990s to keep reinventing their image in the minds of the customers.
PE is a structured approach consisting of 5 phases to improve current process (DMAI2C) or to design new process (DMADV2) in a controlled efficient way.
Single-felt dryer sections are used to enhance the runnability of high-speed paper machines. In single-felt dryer sections, the web is supported by the dryer felt (i.e., fabric) in the draws between dryers. Fabric style, air handling equipment, and runnability devices are critical to efficient operation. Steam control in bottom single-felt dryers is also important.
Transform your health. Transform your life.
For so many people, weight loss is an overwhelming process that includes starvation, feeling unhappy and tired, and ultimately, gaining back what was once lost.
The Nature’s Sunshine weight management program changes all that. Offering an array of products that can be customized to help you achieve your ideal weight, we take a holistic approach to help recharge and balance your internal weight management system.
From delicious meal replacement shakes and metabolic boosters to products designed to curb hunger and support healthy blood sugar levels, this comprehensive, personalized program isn’t about weight loss. It’s about achieving a healthy weight through optimal nutrition. Create a habit of health with Nature’s Sunshine and get on the path to lasting health and wellness today.
Researchers evaluated more than 30 years' worth of health data from 111,000 people who were free of cancer, diabetes, and cardiovascular disease at age 50. Compared with those who didn't follow any healthy lifestyle habits, those who followed four or five healthy habits had an additional decade of disease-free living. The surprise is just how many additional disease-free years a healthy lifestyle can give you! Want to learn how to install healthy habits to live a disease free life? No idea where to start?
One way to lose weight quickly is to cut back on sugars and
starches, or carbohydrates. This could be with a low carb eating
plan or by reducing refined carbs and replacing them with whole
grains.
CBIZ Wellbeing Insights Newsletter - March 2015CBIZ, Inc.
We hope you enjoy the March 2015 issue of Wellbeing Insights, our employee wellness newsletter that offers practical tips to inspire readers to make healthy changes in their lives. March is Nutrition Awareness Month.
Here we will show you some practical and safe ways to lose excess weight without relying on fad diets and the troubles and anxiety they cause for those who adopt their application with the long period and the lack of guarantee of its results and the exhaustion of the body by depriving it of the necessary materials. These diets can be left aside and rely on simple and guaranteed results, based mainly on providing the body with everything it needs without fear of obesity and obtaining guaranteed results while maintaining the body’s strength, fitness and good health.Here we will show you some practical and safe ways to lose excess weight without relying on fad diets and the troubles and anxiety they cause for those who adopt their application with the long period and the lack of guarantee of its results and the exhaustion of the body by depriving it of the necessary materials. These diets can be left aside and rely on simple and guaranteed results, based mainly on providing the body with everything it needs without fear of obesity and obtaining guaranteed results while maintaining the body’s strength, fitness, and good health.
This diet plan follows the ketogenic and primal diet guidelines. It allows for small amounts of natural
low-carb sweeteners and raw full-fat dairy. As always, I made this diet plan easy to follow and included
nutrition facts for each meal and day. By following this plan, you won’t have to track your carb intake
or other macronutrients. Apart from the diet plan itself, you will find useful tips and basic ketogenic
diet guidelines.
Trying to reach and maintain a healthy weight can prove to be a difficult task. We’ve consulted with all of our resident pharmaceutical teams to collect the best tips for you, and here we have picked out the best 15 tips to help manage your weight.
Source: http://www.pillboxchemists.com/weight-management-with-pillbox-chemists/
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Acute scrotum is a general term referring to an emergency condition affecting the contents or the wall of the scrotum.
There are a number of conditions that present acutely, predominantly with pain and/or swelling
A careful and detailed history and examination, and in some cases, investigations allow differentiation between these diagnoses. A prompt diagnosis is essential as the patient may require urgent surgical intervention
Testicular torsion refers to twisting of the spermatic cord, causing ischaemia of the testicle.
Testicular torsion results from inadequate fixation of the testis to the tunica vaginalis producing ischemia from reduced arterial inflow and venous outflow obstruction.
The prevalence of testicular torsion in adult patients hospitalized with acute scrotal pain is approximately 25 to 50 percent
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
New Drug Discovery and Development .....NEHA GUPTA
The "New Drug Discovery and Development" process involves the identification, design, testing, and manufacturing of novel pharmaceutical compounds with the aim of introducing new and improved treatments for various medical conditions. This comprehensive endeavor encompasses various stages, including target identification, preclinical studies, clinical trials, regulatory approval, and post-market surveillance. It involves multidisciplinary collaboration among scientists, researchers, clinicians, regulatory experts, and pharmaceutical companies to bring innovative therapies to market and address unmet medical needs.
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
2. Healthy eating can be
challenging when you’re
on the road, but certainly
not impossible! Rushing
between
cities, flights, and
meetings can prompt you
to make hasty,
unhealthy food decisions.
While it may seem that
food options are
limited, healthy food is all
around.
The Challenge
3.
4. Eating too much fat
(especially saturated fat
and trans
fat), cholesterol, or sodium
may increase your risk of
certain chronic diseases
such as heart
disease, some cancers, or
high blood pressure.
Limit these Nutrients
5. We often don’t get
enough dietary
fiber, vitamin A, vitamin
C, calcium, and potassium
in our diets. These
nutrients are essential for
keeping you feeling strong
and healthy.
Get enough of these
Nutrients
10. If you ADD 250 calories to your diet each
day, and don’t burn additional calories, you will
gain 2 pounds a month.
Alternatively
If you reduce your diet by 250 calories each
day, or burn an additional 250 calories, you
will lose 2 pounds a month.
29. If you are… Additional
Calculation
Sedentary (do not exercise) BMR x 1.2
Lightly Active (light exercise/walking) BMR x 1.375
Moderately Active (moderate exercise 3 – 5 day/week) BMR x 1.55
Very Active (moderate or vigorous exercise most days/week) BMR x 1.725
Extremely Active (vigorous exercise every day and intense training) BMR x 1.9
30. S o i s
t h e r e a n
e a s y w a y
t h a t I
c a n k e e p
t r a c k o f
m y
c a l o r i e s
?
32. With this app you can see and track the nutritional content of the menu
items that you consume from popular restaurant chains.
Restaurant Nutrition
33. This app helps you set a daily calorie budget, track your food and
exercise, and stay motivated to make smarter choices and achieve your
goal.
Lose It!
34. This app has tons of features for helping you stay active and
healthy, with an extensive food library and a barcode scanner.
Calorie Counter by MyNetDiary
35. This app has the largest food database of any iPhone calorie
counter (over 750,000 foods), with easy food and exercise entry.
Calorie Counter by MyFitnessPal
36. This app combines world-class training plans with best-in-class
food and calorie tracking.
DailyBurn Tracker
43. The worst meal in America
Coming in at a whopping 1,320
calories, and with more trans fats than
you should eat in two weeks, Long John
Silver's Big Catch has been declared the
"Worst Restaurant Meal in America" by
the Center for Science in the Public
Interest (CSPI).
In addition to high caloric content, it had
19 grams of saturated fat, almost 3,700
milligrams of sodium and 33 grams of
trans fats. The meal includes fried
fish, hush puppies and a side of onion
45. The worst Salad in America
This is the absolute worst salad in
America. Point is, if you’re going to eat
a bowl of leaves at Friday’s, better stick
to the Cobb or Mediterranean; anything
else will push you near or beyond 1,000
calories. But a word of warning: Even
the Cobb Salad, our "Eat This"
choice, is still worse than a Big Mac.
46. Beware of “Healthy” Foods
Okay…I know
turkey is a
good choice.
Chili's California Turkey Club
47. Chili's California Turkey Club (w/Fries)
1500 calories
78 g fat (18 g saturated fat)
3,520 mg sodium
Do you really want to devour over
120% of your daily-recommended fat
intake from one turkey sandwich? How
about 222% of your maximum sodium
load?
The worst Turkey Sandwich
48. Beware of “Healthy” Foods
Bloomin’ Onion
I know that
onions have a
lot of health
benefits.
49. While onions do contain
extraordinarily powerful
compounds that possess many
health benefits, an entire Bloomin’
Onion contains 2,210 calories with
a total fat content of 134 grams.
The Bloomin’ Onion
52. Water helps flush our
systems of waste products
and toxins, yet many
people go through life
dehydrated—causing
tiredness, low energy, and
headaches. It’s common to
mistake thirst for
hunger, so staying well
hydrated will also help you
make healthier food
choices.
Drink Water
56. Make changes to your eating
habits over time. Trying to make
your diet healthy overnight isn’t
realistic or smart. Changing
everything at once usually leads
to cheating or giving up on your
new eating plan. Make small
steps, like adding a salad (full of
different color vegetables) to
your diet once a day or
switching from butter to olive
oil when cooking. As your small
changes become habit, you can
continue to add more healthy
choices to your diet.
Start Slow
58. When you ban certain foods or
food groups, it is natural to
want those foods more, and
then feel like a failure if you give
in to temptation. If you are
drawn towards sweet, salty, or
unhealthy foods, start by
reducing portion sizes and not
eating them as often. Later you
may find yourself craving them
less or thinking of them as only
occasional indulgences.
Don’t Think of Foods as
off-limits
60. Eating with other people
has numerous social and
emotional benefits—
particularly for children—
and allows you to model
healthy eating habits.
Eating in front of the TV or
computer often leads to
mindless overeating.
Eat with Others
62. A healthy breakfast can
jumpstart your
metabolism, and eating
small, healthy meals
throughout the day (rather
than the standard three
large meals) keeps your
energy up and your
metabolism going.
Breakfast & Smaller
Meals
64. Try to eat dinner earlier in
the day and then fast for
14-16 hours until breakfast
the next morning. Early
studies suggest that this
simple dietary
adjustment—eating only
when you’re most active
and giving your digestive
system a long break each
day—may help to regulate
weight.
Avoid Eating at Night
90. McDonalds: Premium Bacon Ranch Salad with Grilled
Chicken: 345 calories, 16.5g of fat, 5.25g saturated fat.
Use only half of the dressing.
Wendy’s: Mandarin Chicken Salad with Grilled
Chicken Fillet: 390 calories, 18g of fat, 2.25g of
saturated fat. Keep the noodles out and use half the
dressing.
Burger King: Tendergrill Chicken Garden Salad: 390
calories, 20g of fat, 4.5g saturated fat. The croutons
and cheese in this salad are ok to keep. Just choose the
lite Italian dressing.
Quiznos: Black & Bleu Flatbread Salad: 340 calories,
10g of fat, 5g of saturated fat. Skip the flatbread and
this is a hearty, healthy salad choice.
Taco Bell: Chicken Fiesta Taco Salad: 420 calories, 16g
of fat, 5g saturated fat. Have this salad without the
taco shell and you’re good to go.
92. Super-sizing a meal is never a good idea. You
will consume excess calories, fat, and sodium.
Many fast food
establishments have combo
meals on their menu. Skip
the combos and just order
the sandwich.
If you can’t resist the combo, try
replacing the french fries with
healthier options, such as a side
salad or fruit; choose water or diet
drinks over regular soda.
French fries can be very
enticing. Just order small
fries, instead of regular or
large, if you have a craving.
A baked potato can be a
healthy side dish option if you
choose low-fat sour cream.
Fish is usually a healthy option,
except in fast food restaurants.
Fish sandwiches are almost
always deep fried.
101. Stuffed dishes, such as Chicken
Cordon Bleu or Stuffed Eggplant,
will stuff you full of calories and fat.
Know your beef. The leanest to
fattiest cuts of beef are: strip
loin, flank, sirloin, tenderloin, rib-
eye, and t-bone.
Skip the bread. Bread is meant to
keep you busy while you wait for
your meal, but it will add
unnecessary calories.
Stay away from fried and
breaded (i.e. Chicken
Parmigianino) entrees. They’re
high in fat and calories.
Whole grain pasta with
tomato or broth base
sauce is healthy.
A healthy dinner will most
likely be grilled, baked, or
poached.
Editor's Notes
Try to keep these nutrients as low as possible each day.
Eating enough of these nutrients may improve your health and help reduce the risk of some diseases.
Don’t have that Snickers bar.
If you love your morning bagel, cut your bagel in half and try a protein rich topping like peanut butter instead of the high fat cream cheese.
Have you ever ordered a Grande Caramel Frappuccino? If so that can set you back 410 calories…and that’s even before you had breakfast. No need to switch to black coffee, just hold the whip and switch to a tall non-fat caramel frap instead.
After your morning coffee….stick with water for the rest of the day. We’ll actually talk more about the benefits of water a little later.
Go to Olive Garden….skip the 3 meatballs in your bowl of spaghetti, each of which packs in about 90 calories.
Satisfy your chocolate craving with a 90 calorie Fudgesicle rather than a 360 calorie chocolate covered ice cream bar.
At Chinese restaurants, have a cup of chicken with broccoli instead of a cup of General Tso's chicken, which contains more than twice the calories.
Take three, 15 minute brisk walks a day.
Spend 90 minutes of you day standing. It may sound like a lot, but simply stand for 10 minutes every hour. Stand while you are on that call, or have standing meetings (they tend to be shorter meetings too).
Get at least 7 hours of sleep (or more) a night. Studies have shown that people who are sleep deprived could be eating up to 300 calories more per day.
Going on a 40 minute shopping spree at a warehouse store like Costco or Sam’s Club can help you burn off an extra 250 calories and help you check off your to-do list at the same time.
This 5 minute Hotel workout will burn at least 50 calories and more depending on your current weight. Do this in the morning on an empty stomach for great results. Do as many push ups as you can in 1 minute. As your arms get more tired you can switch from supporting yourself with your feet to you knees. If traditional push ups are too difficult just start on your knees and go as slowly as you need. The important thing is to keep moving for the entire minute and get your heart rate up.As soon as your minute of push ups is done, hop on to your feet and begin a minute of jumping jacks. Don’t stop! Keep moving and make sure your form is proper. That means keeping your back straight and your head up while at the same time keeping control over your extremities. Refrain from flailing your arms and legs about you wildly.Lay down with your legs bent at a 90 degree angle (not under your butt or stretched out in front of you) and slowly lift yourself as far up as you can. You may get the feeling where – POOF! – you want to fall back down and lie flat. If that happens rest for a count to 3 and keep going for as long as you can. It’s only 60 seconds and you’re more than halfway done!Standing up straight, kick you knees up to your chest as high and fast as you can without losing your balance. You shouldn’t be stomping your feet so try to stay light on your toes. No matter what pace you maintain or how much you slow down, keep moving the entire time. It sounds easy now but on the 4th minute it can get tough. Find a good pace that works for you.Vigorous dancing in front of the TV or with your iPod touch on full blast is an excellent way to have some fun in the morning and burn a good amount of calories. Dancing around as silly as you want to be might also put you in a better mood for the rest of the day since you’ll be hard pressed to get your groove on without a smile.
Read Rather Than Watch TVSettling in at night to watch TV for hours at a time is one of the lowest calorie-burning activities, so why not make more of your free time? Instead, pick up a good and do some reading. Not only will you enrich your mind, but reading burns up far more calories as the brain stays active metabolically speaking. Since it runs off pure glucose, this means you’ll burn up more of the carbohydrates you’ve eaten while reading than when watching late-night talk shows.
Swim for 20 - 25 minutes. Take breaks if necessary.
Walk for 2 – 2.5 miles.
There are several calorie calculators online that will help…or you can do it the manual way.
You can also use the web to find out the nutrition information from your favorite meal at your favorite restaurant or fast food joint.
Fish is good for you, but it can really depend on how it’s cooked.
Most likely you'll share this appetizer with one to three other people, but the calorie total is still likely to be nearly 1000 calories per person, and that's before you've even started your meal. Not to mention that the total fat content is 134 grams, meaning that if you ate one half of the onion you'd have consumed more than your daily recommended fat intake for the entire day!
Think of water and exercise as food groups in your diet.
So what if you are at dinner and have a couple of beers and then switch to coke. You could add over 800 calories just from beverages.
A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.
Start slow and make changes to your eating habits over time. Also note that every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.
Eat with others whenever possible. So think about this the next time you pick something up and take it back to your hotel room.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.
This is where your Eat This Not That book will come in handy.
The most important meal of the day is your first meal. Have a healthy breakfast that will provide fuel for you to start the day and stave off hunger.
Many hotels have free breakfasts or continental breakfasts. Let’s look at what to eat from the typical hotel menu.
While they may be enticing with their flakey crusts and buttery taste, croissants are loaded with sugar and fat.
Even though bananas and nuts are healthy, banana nut muffins are not. Muffins are full of fat and sugar; consider them mini-cakes
Oatmeal will sustain you with complex carbohydrates and fiber. Make it with skim milk or water; add nuts, berries, or honey.
The portion size of a bagel is very important. Regular sized bagels are full of carbohydrates, but few nutrients. When choosing a bagel, pick a mini bagel or HALF thenormal size. In addition, the average gourmet bagel can carry 400 calories.
Almost all continental breakfast bars offer fruit. You can eat as much fruit as you want; fruit is full of nutrients and fiber.
If taken plain, coffee and tea have nearly no calories. Add skim milk and low calorie sweetener.
Danishes and bear claws may taste good, but they’re far from good for you. They’re often high in fat and calories, which can leave you with a sugar crash, feeling hungry again soon afterwards.
Yogurt has protein and healthy sugars. Try adding some fruit and a little granola.