This document discusses key concepts about diet, exercise, calorie intake and expenditure for maintaining a healthy lifestyle. It covers how diet and exercise can reduce health risks, improve quality of life, and increase life expectancy. Regular exercise is recommended to improve overall health, including aerobic, strength, flexibility and balance exercises. Maintaining calorie balance through diet and expenditure can help manage weight, where calorie intake exceeds expenditure leads to weight gain and vice versa.
Because the exercise routine you choose needs to be tailored to fit your body type.
Here’s what you need to know about training and caring for your individual body type.
Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
Here are 14 of the best ways to burn fat quickly and promote weight loss
Losing fat from around the belly is a common fitness goal. A range of exercises and lifestyle changes can help people achieve this.
Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both.
However, there is a lack of scientific evidence to confirm that these products are safe or effective.
Meanwhile, a person can lose weight and reduce fat through proven natural methods, including changing the diet and getting specific types of exercise.
This PDF looks at some natural ways to lose belly fat. We also describe the factors that contribute to a buildup of fat in this area, and how this buildup can harm health.
Because the exercise routine you choose needs to be tailored to fit your body type.
Here’s what you need to know about training and caring for your individual body type.
Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
Here are 14 of the best ways to burn fat quickly and promote weight loss
Losing fat from around the belly is a common fitness goal. A range of exercises and lifestyle changes can help people achieve this.
Manufacturers of many specialty pills, drinks, and supplements claim that their products can lead to quick weight loss, eliminate stomach fat, or both.
However, there is a lack of scientific evidence to confirm that these products are safe or effective.
Meanwhile, a person can lose weight and reduce fat through proven natural methods, including changing the diet and getting specific types of exercise.
This PDF looks at some natural ways to lose belly fat. We also describe the factors that contribute to a buildup of fat in this area, and how this buildup can harm health.
Weight loss diet to quickly get in shapeTheinfoway
Most ways to lose weight fast will make you extremely hungry and difficult to achieve your weight loss goals. If you do not have an iron will, hunger will make you quickly give up on your weight loss plan. Therefore, you should patiently build a diet and exercise to lose weight instead of losing weight quickly.
Whether you’re looking to improve your overall health or simply slim down for summer, burning
off excess fat can be quite challenging.
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
Here are 14 of the best ways to burn fat quickly and promote weight loss.
Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
Here are 14 of the best ways to burn fat quickly and promote weight loss.
Diet and weight loss ! Secret tips to loss weight fasterJagabandhu das
The title of this eBook is Diet and Weight Loss, brought to you by Wings of Success. Inside this eBook, you will discover the topics about a diet to lose 10 pounds, adjusting your eating habits, lose 10 pounds by jogging, lose 10 pounds by biking, how to lose 10 pounds by exercising, lifestyle, making lifestyle changes, lose 10 pounds by getting up early, dealing with fast weight loss programs and surgeries for teenagers, free weight loss program for teenagers, healthy way for teens to lose weight, fast weight loss diet for teens and so much more!
http://coachkeena.com "Becoming a fat adapted athlete," or could be called, "Why American's are fatter since the food pyramid was introduced. (It's upside down!) Anyway, this excellent training by Coach Keena, BS Health, CrossFit certified, USAT certified, etc etc, will not only explain why a fat based diet is superior, it includes all the science, recommended foods to eat, what to avoid etc.
Especially useful for CrossFit and CrossFit Endurance. Lean more on this at http://davesherwin.com
To your health success!
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
Exercise is the best way through which anyone can make their body fit and healthy. There are many form of workouts such as exercise, cardio, yoga, etc. To make body in shape, you can follow any of the workout strategy.
In the given slide, we share 10 very important morning exercises.
О ситуации в электроэнергетике
России с точки зрения потребителей
электроэнергии. Александр Старченко
Директор по энергетике НЛМК. Москва, 22 марта 2012
Конференция «Российская энергетика:
госрегулирование VS свобода рынка»
Low latency Logging (BrightonPHP - 18th Nov 2013)James Titcumb
Logging is an absolute must for any API or web application, but when starting out, questions such as "how can we do it without disrupting everything else" and "what is the easiest way to log" often come out. I'm going to explore a couple of infrastructure ideas to carry out what I call "high-performance, low-latency" logging to ensure minimal impact to the performance of the runtime application. The talk will show you that a really great logging architecture is a low-cost investment in your application that will definitely pay off in the long run.
Weight loss diet to quickly get in shapeTheinfoway
Most ways to lose weight fast will make you extremely hungry and difficult to achieve your weight loss goals. If you do not have an iron will, hunger will make you quickly give up on your weight loss plan. Therefore, you should patiently build a diet and exercise to lose weight instead of losing weight quickly.
Whether you’re looking to improve your overall health or simply slim down for summer, burning
off excess fat can be quite challenging.
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
Here are 14 of the best ways to burn fat quickly and promote weight loss.
Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.
In addition to diet and exercise, numerous other factors can influence weight and fat loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.
Here are 14 of the best ways to burn fat quickly and promote weight loss.
Diet and weight loss ! Secret tips to loss weight fasterJagabandhu das
The title of this eBook is Diet and Weight Loss, brought to you by Wings of Success. Inside this eBook, you will discover the topics about a diet to lose 10 pounds, adjusting your eating habits, lose 10 pounds by jogging, lose 10 pounds by biking, how to lose 10 pounds by exercising, lifestyle, making lifestyle changes, lose 10 pounds by getting up early, dealing with fast weight loss programs and surgeries for teenagers, free weight loss program for teenagers, healthy way for teens to lose weight, fast weight loss diet for teens and so much more!
http://coachkeena.com "Becoming a fat adapted athlete," or could be called, "Why American's are fatter since the food pyramid was introduced. (It's upside down!) Anyway, this excellent training by Coach Keena, BS Health, CrossFit certified, USAT certified, etc etc, will not only explain why a fat based diet is superior, it includes all the science, recommended foods to eat, what to avoid etc.
Especially useful for CrossFit and CrossFit Endurance. Lean more on this at http://davesherwin.com
To your health success!
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
Exercise is the best way through which anyone can make their body fit and healthy. There are many form of workouts such as exercise, cardio, yoga, etc. To make body in shape, you can follow any of the workout strategy.
In the given slide, we share 10 very important morning exercises.
О ситуации в электроэнергетике
России с точки зрения потребителей
электроэнергии. Александр Старченко
Директор по энергетике НЛМК. Москва, 22 марта 2012
Конференция «Российская энергетика:
госрегулирование VS свобода рынка»
Low latency Logging (BrightonPHP - 18th Nov 2013)James Titcumb
Logging is an absolute must for any API or web application, but when starting out, questions such as "how can we do it without disrupting everything else" and "what is the easiest way to log" often come out. I'm going to explore a couple of infrastructure ideas to carry out what I call "high-performance, low-latency" logging to ensure minimal impact to the performance of the runtime application. The talk will show you that a really great logging architecture is a low-cost investment in your application that will definitely pay off in the long run.
Taking the Ruff Out of Trade Show NetworkingMojenta
Trade shows can be "ruff" but they don't have to be. This presentation outlines the strategies and tactics involved in effective pre-, during, and post-trade show networking.
V b одд. ОУ Свети Климент Охридски-Бутел, Скопје одд. наставник Сузана Младенова (изработки од моите ученици). Примена на ИКТ во секојдневни активности на часот, домашни задачи, проектни активности.
Paticcasumupada (Pratītyasamutpāda, Nāgārjuna, MMK)Ch Sila
It is mainly about the Dependent Co-arising which plays a crucial role in explaining the notion of emptiness -reality of things, true characteristic of essential subjective & objective realities.
Measure camp 2013 a world of google 100% not provided90 Digital
A useful PPT on 'Google not provided' where I explained how to measure SEO success in a world of 100% not provided. Tips, tricks and tools.
http://90digital.com/
This Article will Help You. To Loss Fat Scientifically Proven Ways.These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.
With so many fad diets and misinformation in the media and online, it can be difficult to determine the safest and most effective way to achieve a healthy weight. This workshop will cover the basic concepts of how to lose weight, the latest research regarding weight management, and helpful strategies for making it happen.
Our Solution for a Leaner, Healthier and Happier Life. FullFITLifeFullFITLife
Why does most diets fail? What could make a lasting change to your body? Learn more in this video and visit www.fullfitlife.com for more information and to join a free community based on FIT Health, FIT Body and FIT Looks.
Lose weight fast and help accelerate the metabolismBungbiM
Many people say they want to lose weight, but few take steps to improve their metabolism. Metabolism is the process by which you convert food into energy for your body.[1] You have probably heard people say they have a "slow metabolism" or a "fast metabolism." This is usually their explanation for why they can either gain weight easily or eat whatever they want without gaining weight. While the rate at which your metabolism runs is based on genetics, there are some ways you can speed up your metabolism by gaining muscle mass. The more muscle mass you have, the more calories you will burn.[2] Be sure to improve your diet, exercise, and change your lifestyle in order to lose weight.
This powerpoint presentation is on healthy weight management.
It consists of 3 factors--Psychological aspects of weight loss, the \'skinny\' on diet, and the role exercise plays in a weight management program.
Losing belly fat is crucial for men's health as they are more prone to developing health issues related to excess belly fat. The quickest way to lose belly fat is by creating a calorie deficit through a combination of healthy diet and exercise. Effective exercises for targeting belly fat include high-intensity interval training (HIIT) workouts and resistance training, along with cardiovascular exercise and more movement in daily routines. A healthy diet that includes protein, fiber, and low sugar and processed foods is also essential. Lifestyle changes like stress management, enough sleep, reducing alcohol intake, and quitting smoking can also help with losing belly fat. While supplements and medications may have some benefits, they should only be taken under the guidance of a healthcare professional. Consistency, building healthy habits, setting achievable goals, and celebrating progress are vital for maintaining belly fat loss. Take action today to lose belly fat and improve overall health.
How To Increase Your Metabolism And Lose Weight Easier & Faster!Amelia Payne
======================
THE FAT LOSS CHALLENGE
======================
A CLEARLY-DEFINED STRATEGY to get you thinking about your weight problem and how to tackle it successfully. FLC is for Fat people who know they’re fat and are seriously committed to turning their life around. If that’s You then this is gonna be a revelation.
READ THE FULL PRESENTATION FOR FREE AT:
==> http://www.ThinVibe.com
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
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.
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.
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
Title: Sense of Smell
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 primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
- 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
NVBDCP.pptx Nation vector borne disease control programSapna Thakur
NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...
Fitness 4 life
1. Fitness 4 LifeFitness 4 Life
The Healthy WayThe Healthy Way
Presented byPresented by
Vicente Njoku M.S, MBAVicente Njoku M.S, MBA
New York Institute of TechnologyNew York Institute of Technology
2. Key Concepts About Dieting andKey Concepts About Dieting and
ExercisingExercising
Reduces your LDL (bad) cholesterol and increases yourReduces your LDL (bad) cholesterol and increases your
HDL (good) cholesterol.HDL (good) cholesterol.
Decreases the risk of developing chronic diseases, suchDecreases the risk of developing chronic diseases, such
as cancer, diabetes, heart diseases and stroke.as cancer, diabetes, heart diseases and stroke.
Increases your chances of stabilizing your weight.Increases your chances of stabilizing your weight.
Improves your cardiovascular health, brain function, andImproves your cardiovascular health, brain function, and
quality of life (invigorating)quality of life (invigorating)
Increase your life expectancyIncrease your life expectancy
3. The Importance of DietThe Importance of Diet
The food choices we make throughout our life makes aThe food choices we make throughout our life makes a
big difference in the likelihood for many diseases thatbig difference in the likelihood for many diseases that
causes premature death or disability; for example,causes premature death or disability; for example,
Heart diseaseHeart disease
CancerCancer
StrokeStroke
Diabetes (especially, type II)Diabetes (especially, type II)
4. The importance of diet continues…The importance of diet continues…
According to a long-term studies conducted by HarvardAccording to a long-term studies conducted by Harvard
School of Public Health…School of Public Health…
a diet rich in vegetables may help prevent breast anda diet rich in vegetables may help prevent breast and
prostate cancerprostate cancer
Colon cancer is more common among those who eatColon cancer is more common among those who eat
more red meatmore red meat
high-fat diets increase the risk of heart disease, strokehigh-fat diets increase the risk of heart disease, stroke
and some cancersand some cancers
a diet with too many refined carbohydrates increases thea diet with too many refined carbohydrates increases the
risk of obesity, diabetes and heart diseaserisk of obesity, diabetes and heart disease
5. The importance of diet continues…The importance of diet continues…
Nutritional needs changes with aging…Nutritional needs changes with aging…
Health experts recommend a diet that is rich in wholeHealth experts recommend a diet that is rich in whole
grains and fresh fruits and vegetables.grains and fresh fruits and vegetables.
Drink 8-10 cups of fluid every day, and make at least fiveDrink 8-10 cups of fluid every day, and make at least five
of those water. Limit caffeinated/alcoholic beverages.of those water. Limit caffeinated/alcoholic beverages.
Replace saturated fats with monounsaturated fats (olive,Replace saturated fats with monounsaturated fats (olive,
canola, sunflower, safflower, and soy bean oils).canola, sunflower, safflower, and soy bean oils).
When snacking, choose fruits, vegetables or whole grainWhen snacking, choose fruits, vegetables or whole grain
products.products.
Making eating fun by sharing with family and friends, orMaking eating fun by sharing with family and friends, or
joining community functions whenever possible.joining community functions whenever possible.
6. The Importance of ExerciseThe Importance of Exercise
Many experts believe that regular exercise improvesMany experts believe that regular exercise improves
overall health and well-being.overall health and well-being.
New studies show that aerobic activity increases levelsNew studies show that aerobic activity increases levels
of brain chemicals… (responsible for nerve cell growth).of brain chemicals… (responsible for nerve cell growth).
Exercise can help retain mental capacity by…Exercise can help retain mental capacity by…
Reducing anxiety and stressReducing anxiety and stress
Improving cardiovascular health, sleep, mood andImproving cardiovascular health, sleep, mood and
possibly alleviating depression.possibly alleviating depression.
Enabling the body to use insulin more efficiently.Enabling the body to use insulin more efficiently.
Slowing the rate of bone lossSlowing the rate of bone loss
Increasing energy levels and controlling weight andIncreasing energy levels and controlling weight and
preventing obesity.preventing obesity.
7. The Importance of exercise continues…The Importance of exercise continues…
The National Institute of Aging recommends adding fourThe National Institute of Aging recommends adding four
types of exercises into your life…types of exercises into your life…
Endurance exercise, such as walking, helps increaseEndurance exercise, such as walking, helps increase
stamina.stamina.
Strength exercise, with free or resistance weights,Strength exercise, with free or resistance weights,
increases metabolism (may help prevent osteoporosis).increases metabolism (may help prevent osteoporosis).
Flexibility exercise, such as stretching or yoga, preventsFlexibility exercise, such as stretching or yoga, prevents
and aids recovery from injuries.and aids recovery from injuries.
Balance exercises, such as standing on one foot, helpBalance exercises, such as standing on one foot, help
prevent falls.prevent falls.
Following the tips above and your physicians advice would help youFollowing the tips above and your physicians advice would help you
live well in old age as opposed to just living into old age.live well in old age as opposed to just living into old age.
8. The influence of calorie intake andThe influence of calorie intake and
expenditureexpenditure
Weight gain or loss is determined by the “calorieWeight gain or loss is determined by the “calorie
equation”equation”
If calorie-intake exceeds calorie expenditure, weight isIf calorie-intake exceeds calorie expenditure, weight is
gained.gained.
If calorie-intake is less than calorie expenditure, weight isIf calorie-intake is less than calorie expenditure, weight is
lost.lost.
If calorie-intake is equal to calorie expenditure, weightIf calorie-intake is equal to calorie expenditure, weight
remains the same.remains the same.
9. Calorie IntakeCalorie Intake
All foods contain calories.All foods contain calories.
Our calorie intake is the total number of caloriesOur calorie intake is the total number of calories
contained in the food and drink that we consume.contained in the food and drink that we consume.
A variety of different factors determines how manyA variety of different factors determines how many
calories you need each day…calories you need each day…
Such as height, weight, gender, age and activity levelSuch as height, weight, gender, age and activity level
Warning! Over-reducing your caloric intake will NOT leadWarning! Over-reducing your caloric intake will NOT lead
to healthy, sustainable weight loss.to healthy, sustainable weight loss.
10. Calorie ExpenditureCalorie Expenditure
There are three ways to expend calories…There are three ways to expend calories…
1.1. Basal Metabolic Rate (BMR)Basal Metabolic Rate (BMR)
--This accounts for 60% of all calorie expenditure.--This accounts for 60% of all calorie expenditure.
--It is the amount of energy or calories our body--It is the amount of energy or calories our body
consumes while at rest.consumes while at rest.
--and this may vary according to a number of genetic or--and this may vary according to a number of genetic or
physiological factors such as fat-muscle ratio andphysiological factors such as fat-muscle ratio and
amount of physical exercise.amount of physical exercise.
11. Calorie Expenditure ContinuesCalorie Expenditure Continues
2.2. Physical ActivityPhysical Activity
--This accounts for 30% calorie expenditure by an--This accounts for 30% calorie expenditure by an
average person.average person.
--It is the energy used during movement.--It is the energy used during movement.
3.3. Dietary ThermogenesisDietary Thermogenesis
--This accounts for 10% calorie expenditure.--This accounts for 10% calorie expenditure.
--These are calories burned in the process of eating,--These are calories burned in the process of eating,
digesting, absorbing and using food.digesting, absorbing and using food.
12. Calorie Expenditure could be facilitated by…Calorie Expenditure could be facilitated by…
Building Muscle- your body uses 50 extra calories forBuilding Muscle- your body uses 50 extra calories for
every extra pound of muscle you put on…this increasesevery extra pound of muscle you put on…this increases
your BMR by 15% (metabolically active).your BMR by 15% (metabolically active).
Move More- stand up and stretch, pace up and down,Move More- stand up and stretch, pace up and down,
change positions, use the stairs, park further away in thechange positions, use the stairs, park further away in the
car park, etc.car park, etc.
Aerobic Exercise- studies have shown that sustained,Aerobic Exercise- studies have shown that sustained,
high-intensity exercise makes you burn more calories forhigh-intensity exercise makes you burn more calories for
several hours afterwards (walking, jogging, orseveral hours afterwards (walking, jogging, or
swimming).swimming).
Eat little and Often- keeps your metabolism going fasterEat little and Often- keeps your metabolism going faster
than larger, less frequent meals.than larger, less frequent meals.
13. Calorie Expenditure Continues…Calorie Expenditure Continues…
Some foods burn more calories than the calorie contentSome foods burn more calories than the calorie content
of the foods itself; mostly found in natural plant foods.of the foods itself; mostly found in natural plant foods.
Fruits rich in vitamin C like limes, lemons, oranges,Fruits rich in vitamin C like limes, lemons, oranges,
grapefruit and tangerines have lipid burning properties.grapefruit and tangerines have lipid burning properties.
Other possible lipid burning foods are spicy foods,Other possible lipid burning foods are spicy foods,
especially chilli, asparagus, beet root, broccoli, cabbage,especially chilli, asparagus, beet root, broccoli, cabbage,
carrot, apple, blueberries, and watermelon.carrot, apple, blueberries, and watermelon.
Also, drinks containing caffeine stimulate theAlso, drinks containing caffeine stimulate the
metabolism, as does green tea.metabolism, as does green tea.
14. Steps to a Healthy YouSteps to a Healthy You
MyPyramid.govMyPyramid.gov
16. A “Healthy” FoodA “Healthy” Food
Should focus on the positive components of foodShould focus on the positive components of food
Choosing a variety of nutrient-rich foods as the foundation of whatChoosing a variety of nutrient-rich foods as the foundation of what
you eat.you eat.
Healthy foods should be nutrient-rich or have a large amount of keyHealthy foods should be nutrient-rich or have a large amount of key
nutrients, like vitamins and minerals, for their calories.nutrients, like vitamins and minerals, for their calories.
Make each calorie count by selecting foods with more essentialMake each calorie count by selecting foods with more essential
nutrients in fewer calories, especially fromnutrients in fewer calories, especially from
--Low fat and fat-free dairy--Low fat and fat-free dairy
--Whole grains--Whole grains
--Colorful fruits and vegetables--Colorful fruits and vegetables
--Lean meats, seafood, eggs, beans and nuts--Lean meats, seafood, eggs, beans and nuts
18. A “Healthy” Choice Continues…A “Healthy” Choice Continues…
Starts with the Nutritional Facts LabelStarts with the Nutritional Facts Label
1.1. Check serving size/number of servings in the package.Check serving size/number of servings in the package.
2.2. Number of servings determines actual number ofNumber of servings determines actual number of
calorie (and calories from fat).calorie (and calories from fat).
--General Guide to Calories--General Guide to Calories
--40 Calories is considered low--40 Calories is considered low
--100 Calories is Moderate--100 Calories is Moderate
--400 Calories or more is high--400 Calories or more is high
**According to FDA eating to many calories per day is**According to FDA eating to many calories per day is
linked to overweight and obesity.linked to overweight and obesity.
19. A “Healthy” Choice Continues…A “Healthy” Choice Continues…
3.3. #3 on the label says#3 on the label says Limit these NutrientsLimit these Nutrients. According to. According to
the FDA, eating to much fat, saturated fat, trans fat,the FDA, eating to much fat, saturated fat, trans fat,
cholesterol, or sodium may increase your risk ofcholesterol, or sodium may increase your risk of
certain chronic diseases, like heart disease, somecertain chronic diseases, like heart disease, some
cancers, or high blood pressure.cancers, or high blood pressure.
***Health experts recommends that you keep your intake***Health experts recommends that you keep your intake
of saturated fat, trans fat and cholesterol as low asof saturated fat, trans fat and cholesterol as low as
possible as part of a nutritionally balanced diet.possible as part of a nutritionally balanced diet.
44 #4 on the label says#4 on the label says Get Enough of these Nutrients.Get Enough of these Nutrients.
Eating enough of these nutrients can improve yourEating enough of these nutrients can improve your
health and help reduce the risk of some diseases andhealth and help reduce the risk of some diseases and
conditions.conditions.
20. A “Healthy” Choice Continues…A “Healthy” Choice Continues…
5.5. Understanding the footnote on the bottom of theUnderstanding the footnote on the bottom of the
nutritional facts label… “%DVs are based on a 2,000nutritional facts label… “%DVs are based on a 2,000
calorie diet”calorie diet”
6.6. The % Daily Values (%DVs) are based on the DailyThe % Daily Values (%DVs) are based on the Daily
Value recommendations for key nutrients but only for aValue recommendations for key nutrients but only for a
2,000 calorie daily diet.2,000 calorie daily diet.
Nota Bene: 5%DV or less is low and 20%DV or moreNota Bene: 5%DV or less is low and 20%DV or more
is high.is high.
21. Knowing your BMIKnowing your BMI
The Body Mass Index (BMI) is a guideline used to see if you haveThe Body Mass Index (BMI) is a guideline used to see if you have
a healthy weight. It is a ratio of your weight and height anda healthy weight. It is a ratio of your weight and height and
assesses your health risk associated with being underassesses your health risk associated with being under oror
overweight. (less than18.5=underweight, 18.5-24.9=normaloverweight. (less than18.5=underweight, 18.5-24.9=normal
weight, 25-29.9=overweight, 30-39.9=obese, greater thanweight, 25-29.9=overweight, 30-39.9=obese, greater than
40=extreme obesity)40=extreme obesity)
Knowing your current BMI could also help you accomplish yourKnowing your current BMI could also help you accomplish your
set goal.set goal.
For more information on your BMI, visitFor more information on your BMI, visit
http://www.cdc.gov/healthyweight/assessing/bmi/index.htmlhttp://www.cdc.gov/healthyweight/assessing/bmi/index.html
Or consult with your physician/dietitianOr consult with your physician/dietitian
22. Some Key PointsSome Key Points
1. Learn1. Learn what to eatwhat to eat from each food group.from each food group.
2.2. Focus onFocus on how much you eathow much you eat. Watch your portion sizes!. Watch your portion sizes!
3.3. Choose “Choose “nutrient-dense” forms of foodsnutrient-dense” forms of foods. These foods. These foods
are packed with nutrients, but low in “extras” that justare packed with nutrients, but low in “extras” that just
add calories.add calories.
4.4. Get moving!Get moving! Physical activityPhysical activity can help you reach andcan help you reach and
keep a healthier weight.keep a healthier weight.
5.5. Follow your progress byFollow your progress by trackingtracking your food intake andyour food intake and
physical activity. Check your weight weeklyphysical activity. Check your weight weekly
23. ConclusionConclusion
Remember: Your health is importantRemember: Your health is important
Working out and eating right increasesWorking out and eating right increases
your life expectancy and improves youryour life expectancy and improves your
quality of life.quality of life.
Going “green” on your diet is motivationGoing “green” on your diet is motivation
enough to start your diet and get going onenough to start your diet and get going on
that exercise program—and to keep it upthat exercise program—and to keep it up
indefinitely.indefinitely.
25. ReferencesReferences
1.1. Boyle, A. Marie and Holben, H. David Community Nutrition in Action: anBoyle, A. Marie and Holben, H. David Community Nutrition in Action: an
entrepreneurial approach 4th editionentrepreneurial approach 4th edition
2.2. http://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.hthttp://www.healthcentral.com/diet-exercise/ideal-body-weight-3146-143.ht
3.3. http://www.mypyramid.gov/index.htmlhttp://www.mypyramid.gov/index.html
4.4. http://www.cdc.gov/healthyweight/assessing/bmi/index.htmlhttp://www.cdc.gov/healthyweight/assessing/bmi/index.html
5.5. http://www.nutritiondata.com/tools/calories-burnedhttp://www.nutritiondata.com/tools/calories-burned
6.6. http://www.cfsan.fda.gov/~dms/foodlab.htmlhttp://www.cfsan.fda.gov/~dms/foodlab.html
7.7. http://www.thedietchannel.com/How-Can-I-Motivate-to-Diet-and-http://www.thedietchannel.com/How-Can-I-Motivate-to-Diet-and-
Exercise.htmExercise.htm
8.8. http://www.weightlossresources.co.uk/calories/burning_calories/buhttp://www.weightlossresources.co.uk/calories/burning_calories/bu
rn_more_calories.htmrn_more_calories.htm
9.9. http://www.pioneerthinking.com/ara-livingwell.htmlhttp://www.pioneerthinking.com/ara-livingwell.html
10.10. http://www.dietnation.com/weight-loss/science-behind-weight-http://www.dietnation.com/weight-loss/science-behind-weight-
loss/daily-caloric-intake.aspxloss/daily-caloric-intake.aspx
11.11. http://www.calorie-counter.net/calorie-intake-and-expenditure.htmhttp://www.calorie-counter.net/calorie-intake-and-expenditure.htm