Healthy Eating - How To Lose Weight By Eating More, Not LessGodfrey Esoh
Shocking but true. You will lose more weight and gain more health by eating more, not less. What are the healthy foods you need to eat? What healthy eating patterns do you need to adopt? This ebook will reveal the secret to you. Enjoy!
More than 80% of health problems are lifestyle-related. Learning the essentials of health and fitness makes you the most valuable doctor in your life. Master the therapeutic power of diet, exercise, sleep, fun, natural herbs, and more...
A complete guide to keep your body fit with proper nutrition plan and suggested exercises. Changing your life style into healthier one, secrets of health and fitness, health nutrition and its benefits, stress management and your health, exercise and its types, tips for weaker and old age people are provided in here.
Healthy Eating - How To Lose Weight By Eating More, Not LessGodfrey Esoh
Shocking but true. You will lose more weight and gain more health by eating more, not less. What are the healthy foods you need to eat? What healthy eating patterns do you need to adopt? This ebook will reveal the secret to you. Enjoy!
More than 80% of health problems are lifestyle-related. Learning the essentials of health and fitness makes you the most valuable doctor in your life. Master the therapeutic power of diet, exercise, sleep, fun, natural herbs, and more...
A complete guide to keep your body fit with proper nutrition plan and suggested exercises. Changing your life style into healthier one, secrets of health and fitness, health nutrition and its benefits, stress management and your health, exercise and its types, tips for weaker and old age people are provided in here.
There are tons of reasons why obese or overweight people try to lose
weight. Some want to be healthier, to feel and look better while others
want to have more energy to accomplish their daily tasks.
No matter what the reason is, healthy weight management and
successful weight loss depend on sensible goals as well as
expectations. If you set goals for yourself, it is not impossible to meet
them and have the chance to maintain your weight.
Anyone can lose weight effectively. Get to know all your needed
information here.
3) Description:
This course teaches you how to lose weight without the customary calorie counting that is often the basis of most weight loss diets. To be sure, low-calorie diets are too fast but it is a well known fact that they pose special hardships and gains are hard to sustain. Composed of 10 chapters, this course provides you with greater understanding of the needs of your body and how this knowledge help you follow a diet that induces weight loss and sustains your gains without effort.
Extreme health resolution secrets - Weight Loss ProgramsBiotox Gold
How To Lose Weight Fast without Exercise ?
An incredible breakthrough was accidentally discovered by a special education teacher from Henderson NV that has now led to over 200,000 women and men all over the world, who all suf-fered from varying degrees of obesity to burn away belly fat, skyrocket metabolism and boost energy levels!
For more information visit -
https://bit.ly/3uJ9hjS
How One Women Discovered
THE FEMALE FAT-LOSS DODE
Missed by the Modern Medicines and Lost 84 Pounds
Using a Simple 2-step Ritual
That Guarantees Shocking
DAILY WEIGHT LOSS
7 steps to create your own fitness and diet planShibbirAhmed10
Ever wonder what makes a good abs? Do you think that only doing exercises will give you good abs? Or only the diet plan to gain abs or a fit body? In reality, both of these are important. You have to combine both of these and keep going with them with continuous effort. This is why it is said " Six-packs are made in the kitchen".
Introducing Wonderful Weigth - How to Maintian
the Weight Loss From Your New Year's Resolution. Inside this
eBooks, you will discover the topics about weight loss resolution
basics, use walks, user fruits rich in vitamin c, swich our trans fatsfor healthier fats,
Successful weight loss without exercisemohamed828357
There are tons of reasons why obese or overweight people try to lose weight. Some want to be healthier, to feel and look better while others want to have more energy to accomplish their daily tasks.
No matter what the reason is, healthy weight management and
successful weight loss depend on sensible goals as well as
expectations. If you set goals for yourself, it is not impossible to meet them and have the chance to maintain your weight.
Anyone can lose weight effectively. Get to know all your needed
information here.
How a 59-year-old Diabetic Man Slashed 80 points from his Fasting Blood Sugar — literally overnight!
Three days later, he stopped
taking insulin for good!
The first chapter of this course is focused on how changing lifestyle – more healthful diets and more exercises - helps you to lose weight and gain good health, and why starving yourself to lose weight is unnecessary and even dangerous. Chapters 9 to 10 are about healthy eating habits, food combinations, and quantities that promote weight
loss, the science of losing weight, the contribution of protein to getting fit, timing your meals, and the health benefits of eating
the right foods.
Get all the info you need here.
There are tons of reasons why obese or overweight people try to lose
weight. Some want to be healthier, to feel and look better while others
want to have more energy to accomplish their daily tasks.
No matter what the reason is, healthy weight management and
successful weight loss depend on sensible goals as well as
expectations. If you set goals for yourself, it is not impossible to meet
them and have the chance to maintain your weight.
Anyone can lose weight effectively. Get to know all your needed
information here.
3) Description:
This course teaches you how to lose weight without the customary calorie counting that is often the basis of most weight loss diets. To be sure, low-calorie diets are too fast but it is a well known fact that they pose special hardships and gains are hard to sustain. Composed of 10 chapters, this course provides you with greater understanding of the needs of your body and how this knowledge help you follow a diet that induces weight loss and sustains your gains without effort.
Extreme health resolution secrets - Weight Loss ProgramsBiotox Gold
How To Lose Weight Fast without Exercise ?
An incredible breakthrough was accidentally discovered by a special education teacher from Henderson NV that has now led to over 200,000 women and men all over the world, who all suf-fered from varying degrees of obesity to burn away belly fat, skyrocket metabolism and boost energy levels!
For more information visit -
https://bit.ly/3uJ9hjS
How One Women Discovered
THE FEMALE FAT-LOSS DODE
Missed by the Modern Medicines and Lost 84 Pounds
Using a Simple 2-step Ritual
That Guarantees Shocking
DAILY WEIGHT LOSS
7 steps to create your own fitness and diet planShibbirAhmed10
Ever wonder what makes a good abs? Do you think that only doing exercises will give you good abs? Or only the diet plan to gain abs or a fit body? In reality, both of these are important. You have to combine both of these and keep going with them with continuous effort. This is why it is said " Six-packs are made in the kitchen".
Introducing Wonderful Weigth - How to Maintian
the Weight Loss From Your New Year's Resolution. Inside this
eBooks, you will discover the topics about weight loss resolution
basics, use walks, user fruits rich in vitamin c, swich our trans fatsfor healthier fats,
Successful weight loss without exercisemohamed828357
There are tons of reasons why obese or overweight people try to lose weight. Some want to be healthier, to feel and look better while others want to have more energy to accomplish their daily tasks.
No matter what the reason is, healthy weight management and
successful weight loss depend on sensible goals as well as
expectations. If you set goals for yourself, it is not impossible to meet them and have the chance to maintain your weight.
Anyone can lose weight effectively. Get to know all your needed
information here.
How a 59-year-old Diabetic Man Slashed 80 points from his Fasting Blood Sugar — literally overnight!
Three days later, he stopped
taking insulin for good!
The first chapter of this course is focused on how changing lifestyle – more healthful diets and more exercises - helps you to lose weight and gain good health, and why starving yourself to lose weight is unnecessary and even dangerous. Chapters 9 to 10 are about healthy eating habits, food combinations, and quantities that promote weight
loss, the science of losing weight, the contribution of protein to getting fit, timing your meals, and the health benefits of eating
the right foods.
Get all the info you need here.
To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat.
DISCOVER THE “NEAR-MAGICAL” METHOD TO LOSE UNWANTED BELLY FAT NATURALLY AND S...Entrepreneur
Introducing Eat More,Not Less to Lose Weight-Build Your Health & Your Body by Eating Right Not Less.Healthy Eating Habits for Fat Burn.Here’s the secret to weight loss: It’s all about crowding out, not cutting out.If losing weight is you goal, you must have some self-control.
The book is about healthy eating habits. It addresses the following topics : Food Quantities and Weight Loss,
A Balanced Diet In Weight Loss, The Blood Type Principle of Weight Loss, The Science of Weight Loss and Meal Timing. The book is highly recommended for anyone struggling with weight.
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
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.
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
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.
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
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.
Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
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.
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.
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
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.
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!
- 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
2. What Is Wellness ?
Wellness is an approach to life where you aim at recognizing
the risk factors that could lead to life-threatening diseases in
the future and thereafter work towards reducing them.
2
3. What Are the Health Risk Factors ?
High Blood Pressure
Smoking
Improper Nutrition
Diabetes
Alcoholism
Obesity
Lack of Activity
Stress
Self Medication
Drugs
3
5. Why Is Wellness Important ?
The way in which we live has a lot to do with our
health.Chronic diseases like high blood pressure, diabetes are
caused because of our unhealthy lifestyles.
The good thing about these so called lifestyle diseases is that
they are reversible.
5
6. Statistics of 750 Employees
Risk Factor Present
% of Employees
High Blood Pressure
Diabetes
45 %
30 %
Smoking
Alcoholism
28 %
39 %
Improper Nutrition
Obesity
20 %
60 %
Lack of Activity
Stress
80 %
60 %
Wellness therefore becomes essential for :1.The health of the individual
2.The health of the company
6
7. You can make Wellness a part
of your life by…….
Recognizing the Health Risk Factors
Annual Medical Check Up
Self Analysis
Reducing the Health Risk Factors
Lifestyle Modification
7
8. Self Analysis
1.
2.
3.
4.
5.
6.
7.
8.
9.
Are you a non-smoker ?
Do you check your BP regularly ?
Do you drink within limits ?
Do you avoid self –medication?
Do you take time off each day to relax ?
Do you take minor hassles in your stride ?
Are you at your ideal body weight ?
Do you eat a balanced diet ?
Do you exercise regularly ?
Answer in a “Yes” or “No” and count the number of “Yes” in
your answers.
8
9. What do your scores indicate ?
If the number of your “Yes” falls between
7–9
Excellent
5- 7
Good
3- 5
Poor
0- 3
V. Poor
When your scores are below 7 , you need what is called as
“The Lifestyle Modification Plan “
9
10. 1st Step
Early to bed and early to rise make you healthy , wealthy and
wise. Get up early and after you brush your teeth, have a
glass of Luke warm water.
10
11. 2 nd Step
Exercise Regularly
Go for a walk at least 5 times a week
Walk for about 20-30 mins at a brisk pace.
Benefits of walking :Strengthens your heart by pumping more oxygen rich air
Burns fat by providing more oxygen and fat burning enzymes
Enhances your well-being by relieving stress
Remember, You can walk - Anytime
- Anywhere
Morning / Evening / During Working hours
Garden / Road / In the Workplace
11
12. The 15 min Executive Exercise Plan
1.
2.
3.
4.
Cardiovascular Endurance.
Muscular Strength
Flexibility
Body Composition
Cardiovascular Endurance
Running on the spot
Side Jumping
Skipping
Muscular Strength
Upper Body Strength Push Up
Lower Body Strength Sit Up
Flexibility
Flexion
Extension
Body Composition
Check your Body Fat % at
least once in 15 days.
12
14. 3 rd Step
Facilitate your natural body cycles
Elimination
Appropriation
Assimilation
4 am to 12 noon
12 noon to 8 pm
8 pm to 4 am
Emptying Time of Various Foods Substances
Fruit / Fruit Juice
Salads / Raw Vegetables
Properly combined veg meal
Properly combined non-veg meal
Any improperly combined meal
30 mins
2 hours
3 hours
4 hours
8 hours
Results of not facilitating your natural cycles
Stomach disorders like acidity,gas and constipation
Obesity
14
15. Facilitate the natural body cycles
Elimination
Have light foods which will not interfere with the elimination process
and foods with an emptying time of 30 to 120 mins
Appropriation
Have your regular meals according to the 5 “W” Plan during this
period
Assimilation
Do not have any food during this period as your stomach needs this
rest period to assimilate the food you have eaten during the
appropriation period
Have a good breakfast
Breakfast = Break your Fast
Ideal Foods in the morning are :Cereals Preparations,Cornflakes,Biscuits,
Breads and Fruits
Beverages like Tea,coffee,milk or fruit juice
15
16. The 5 “W” Plan
1. What you eat ?
2. When you eat ?
3. Where you eat ?
4. Why you eat ?
5. Way you eat ?
What you eat ?
You must have a balanced diet containing all the nutrients and the
micro-nutrients required for good health and well-being.
Proteins,carbohydrates and fats provide the nutrients. Vitamins and
minerals provide the micro-nutrients.Include fibre in your diet.
Be careful about your fat intake. Fat can be saturated and
unsaturated. Avoid all saturated fat.
Restrict your salt and sugar intake. It is better to restrict it now rather
that having to stop it totally once you develop High BP or Diabetes.
16
19. When you eat ?
Like we have a time for everything, set aside a time for your
breakfast ,lunch and dinner too.
Eat so as to facilitate your natural body cycles.
Instead of eating big meals, have more smaller meals at
regular intervals.
Never sleep immediately after your meals. Sleep after about 2
hours
Never eat immediately before any exercises. Exercise only 2
hours after your meals.
Where do you eat ?
Do we ever sleep in the kitchen ?
Like wise, decide on one place in your house or office where
you will eat your food. It make a lot of difference to your
digestive system.
While eating your meals, concentrate only on eating and
nothing else. We need to be role models for our children.
19
20. Why do you eat ?
Do you eat to live OR Do you live to eat ???
Ask yourselves these questions to know why do you eat .
Do you eat when you are hungry ?
Do you eat to please others ?
Do you eat so that food does not go waste ?
Do you eat because you have nothing else to do ?
Do you eat because you cannot say “NO” to anyone ?
Way you eat ?
Eat slowly.
Chew properly. Spend at least 15- 20 mins to complete your
meals.
Never drink water during your meals. Drink water 20 mins
after your meals.
Always stroll for about 15 mins after your meals. Never sit
down immediately.
20
21. 4 th Step
Maintain your Body Weight
Obesity can be defined as an excess accumulation of fat in the body ,
which could be localized or generalized and which increases the
body weight to more than 20 % of the ideal body weight.
Types of Obesity
Distribution of fat – On Waist –Hip ratio
Normal
Men 0.87 Women 0.85
Apple shaped
> 0.9
Pear Shaped
< 0.8
Grade of Fat
Normal
Grade 1
Grade 2
Grade 3
– On Body Mass Index
19 – 25
26 – 30
31 – 40
More than 40
21
22. Effects of Obesity
Obesity can be called as the house of all diseases as it is a
predisposing factor to many chronic diseases . It is known to affect all
the systems of the body as seen below .
Lungs
Heart
Kidney
Gall Bladder
GI Tract
Skin
Skeletal
Psychological
Breathlessness
Sleep Apnea
High BP
Myocardial Infarction
Degenerative Changes
Stone Formation
Gas/ Acidity/ Belching
Increased susceptibility to developing
infections
Osteoarthritis
Increased risk of accidents
Shyness
Inferiority Complex
Depression
22
23. Treatment of Obesity
1.
2.
3.
4.
5.
Diet Treatment
Exercise
Neuro-Muscular Stimulation
Medication
Surgery
Diet Treatment
Follow a reduced calorie balanced diet plan
Never deprive yourself totally. It leads to failure.
Add a variety of low calorie foods to avoid failure due to
monotony.
Exercise
Aerobic exercise helps in weight loss.
Remember : Obesity is like a chronic disease. It can only
be controlled, it can never be cured
23
24. 5 th Step
Organize your life well
•
To have time to enjoy life. Organize your time realistically so that
you can appreciate life rather than only survive it.
•
To simplify your life. Organized cupboard, cabinets, rooms ,car and a
clean working table make life less complicated. Less time will be
spent on unimportant things.
•
To make wise decisions. When your environment at home and
workplace are under control, it becomes easier to take wise
decisions.
•
To improve your physical and mental health.
•
To say “ No “ without feeling guilty. Make integrity a part of your life
and it will enable you to say “ No “ without feeling guilty.
24
25. • To be more thoughtful. It will be easy for you to remember
important events and birthdays more easily.
• To be prepared. You can plan any and every thing and rest
assured that all will be well.
• To save money. Keep a record system and a disciplined
budget and you will surely be able to manage your money
well.
• To love others . When other areas of your life are well
organized, you will have the time and energy to be with the
people you love.
• To reach your goals. As you will manage your time well, you
will also be able to improve your goal setting skills. Prioritizing
and planning will take you one step closer to accompanying
the goals that you have for your life.
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26. 6 th Step
Be Humble to all
• Forget your ego
• Say sorry and thank you whenever possible without any
hesitation whatsoever. These two magical words will help you
tide through any crisis , related to your profession or your
family.
• Behave in the same manner with your family as you would
with your boss and other colleagues.
• Be nice to the people you meet on your way to the top. Who
knows, you might meet them again during your fall.
• Kindness and humility never did any one any harm.
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27. 7 th Step
Spend True Quality Time at Home
• Make a commitment to invest your time and yourself in the
lives of your loved ones. Examine your schedule and adjust it
accordingly, giving the necessary priority to family time.
• Recover from “ Workaholism “ Do you stay late in the
office? Do you bring work home ? Are you approachable to
your family members if they need you? Set boundaries on
your work time.
• Establish dinnertime as a family event. This should be a
regular predictable ritual in your house that everyone can
count on.
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28. • Open your ears and listen. While in conversation with your
wife or kids, give them undivided attention. Ask questions and
be available to listen to them. Help out in small activities.
• Practice consistent, loving discipline. Love does not mean
having to say yes to all your children’s demands. Don’t be
afraid to say no.
• Read together. Read out something interesting to your
children at bed time or at any other time.
• Express affection . Practice the principle of “ A hug a day
keeps loneliness and tensions away “
The days once gone are never going to come back. If you do
not give the love and affection, the attention and care they
need now, you might never be able to give it to them tomorrow
FAMILY = Father And Mother I Love You
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30. 9 th Step
Stay away from smoking and alcoholism
How to stop smoking
1.
Decide positively that you want to stop smoking and then prepare
a list of reasons why you smoke and why do you want to stop
smoking .
2.
Decide your approach – gradual or instant
3.
Set a target date for quitting. Let that date be an important date for
you – your birthday or your wedding anniversary etc
4.
You may substitute smoking for a lesser dangerous habit like
chewing gum or amla supari etc
5.
After you have quit - do not keep cigarattes in handy
- stay away from smokers
- stay away from events that trigger your
desire to smoke
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31. How to stop alcohol
Remember that alcoholism is an addiction and the best way
to avoid it is to prevent it from happening.
1.
Control Alcohol before it controls you
2.
It is entirely your own will power which will help you from
consuming alcohol.
3.
Social drinking is acceptable , though not desirable , form of
alcohol consumption. 1 – 2 pegs once a week is acceptable
4.
The cardio-protective effect of alcohol consumption is much
less in comparison to its other dangerous effects on the
various systems of the body.
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32. 10 th Step
Learn how to handle stress effectively
Remember : It is not the stressor ( event leading to stress )
that is a health hazard, but it is the response of an individual
to the stressor that is harmful to good health
Causes of Stress
• Trying to please everybody every time
• Going against your own value system
• Too much/ Too little work
• Not feeling in control
• Worry becomes a habit
• Guilt and resentment
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33. Faulty methods of coping with stress
• Smoking
• Alcohol
• Frequent absenteeism from work
• Anti-Social Activities
• Irritability / Unjustified Anger
• Overeating
Stress Management
• Deep Breathing Exercises / Walking
• Yoga / Meditation
• Music Therapy / Take up a hobby
• Religious Activities / Social Service
• Laughter Therapy
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34. Steps to handle Stress
•
Say ,” God ,give me the good sense to accept the things
that I cannot change, change the things that I can and the
wisdom to know the difference . “
•
Write down the problem
•
Accept the worst that can happen
•
Find out the cause of the problem
•
Find out possible solutions. What is the best solution.
•
Ask your self ,” Is it a problem or is it an inconvenience ? “
•
Practice the attitude of gratitude.
•
Forgive and forget .
•
Tap all your resources. Take help from family,friends and
colleagues.
•
Get a purpose in life.
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35. The 10 Steps to Wellness
1.
Early to bed and early to rise
2.
Exercise regularly
3.
Facilitate the natural body cycles
4.
Watch your body weight
5.
Organize your life well
6.
Be humble to all
7.
Spend true quality time with your family
8.
Rediscover the hidden and lost “You”
9.
Stay away from smoking and alcoholism
10. Learn how to handle stress effectively
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36. In conclusion
• Make Wellness a way of life
• It is the quality of life that is important and not the quantity –
Improve the quality of your life by following the 10
commandments of Wellness
• It makes you young by slowing down the the aging process
• It promotes health,well-being,endurance and productivity- for
self and for the company.
• It increases your resistance to disease.
• It helps you develop positive “ Addictions “ that will carry on
throughout your life.
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38. Remember
•
Improving the quality and the longevity of your life is now in your
hands.
•
It may require persistence and commitment but only you can take
control of your life
•
Best of luck
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