SUNHEALTHTIPS

Wednesday, February 4, 2009

What to think about when considering a heart healthy eating plan

When you are selecting a heart healthy eating diet plan you should
make sure that it is complete and well balanced. By following the
simple guidelines provided below you should be able to achieve some
realistic and attainable goals where this type of diet plan is
concerned.

1. Commit yourself to eating 4-6 small meals and snacks each day.
It is best to plan ahead what you are going to eat each day and
always ensure that both fresh and low fat foods are included in
each meal that you have.

2. Keep the plan simple and do not get caught up on the actual
specifics of the diet but rather just start off by counting the
calories.

3. Eat your foods more slowly as not only will it give you more
time to digest what you have eaten but it will also make you feel
more satisfied after each meal.

4. Ensure that you include plenty of healthy foods in your diet
such as fruit, vegetables, whole grain cereals, beans, low fat or
non fat dairy products, low fat meats and skinless poultry as well
as fish. Plus avoid foods that are high in fat and calories and
sugar as well.

So when looking at a healthy eating diet plan choose one which puts
the emphasis on vegetables, fruits and whole grains as well as
being naturally rich in nutrients but is low in fat and calories.

It is important that you plan your meals and establish a routine
for when you eat your meals and snacks (make them at regular times
each day). Plus choose the right amounts of the healthiest foods
for each meal.

However if you happen to already be eating healthy foods then you
may not need to make many changes in order to keep your blood sugar
(glucose) levels under control. But if you tend to eat at
irregular times or over eat or make poor food choices then it may
well be advisable to ask your doctor for some tips which could help
to change your eating habits.

But hopefully by following some of the guidelines provided above
you should soon have produced a more healthy eating diet plan for
you and your body as well as your heart.

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Best wishes,

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Sunday, February 1, 2009

Smoking: Facts and Tips for Quitting

Smoking: Facts and Tips for Quitting

Facts About Smoking

Hurting Yourself

* Smoking is an addiction. Tobacco smoke contains nicotine, a drug that is addictive and can make it very hard, but not impossible, to quit.

* More than 400,000 deaths in the U.S. each year are from smoking-related illnesses. Smoking greatly increases your risk for lung cancer and many other cancers.

Hurting Others

* Smoking harms not just the smoker, but also family members, coworkers, and others who breathe the smoker's cigarette smoke, called secondhand smoke.

* Among infants to 18 months of age, secondhand smoke is associated with as many as 300,000 cases of bronchitis and pneumonia each year.

* Secondhand smoke from a parent's cigarette increases a child's chances for middle ear problems, causes coughing and wheezing, and worsens asthma conditions.

* If both parents smoke, a teenager is more than twice as likely to smoke than a young person whose parents are both nonsmokers. In households where only one parent smokes, young people are also more likely to start smoking.

* Pregnant women who smoke are more likely to deliver babies whose weights are too low for the babies' good health. If all women quit smoking during pregnancy, about 4,000 new babies would not die each year.

Why Quit?

* Quitting smoking makes a difference right away-you can taste and smell food better. Your breath smells better. Your cough goes away. This happens for men and women of all ages, even those who are older. It happens for healthy people as well as those who already have a disease or condition caused by smoking.

* Quitting smoking cuts the risk of lung cancer, many other cancers, heart disease, stroke, other lung diseases, and other respiratory illnesses.

* Ex-smokers have better health than current smokers. Ex- smokers have fewer days of illness, fewer health complaints, and less bronchitis and pneumonia than current smokers.

* Quitting smoking saves money. A pack-a-day smoker, who pays $2 per pack, can expect to save more than $700 per year. It appears that the price of cigarettes will continue to rise in coming years, as will the financial rewards of quitting.

Quitting Tips

Getting Ready to Quit

* Set a date for quitting. If possible, have a friend quit smoking with you.

* Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee or driving a car).

* Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when smoking. Think about how you feel when you smoke.

* Smoke only in certain places, such as outdoors.

* When you want a cigarette, wait a few minutes. Try to think of something to do instead of smoking; you might chew gum or drink a glass of water.

* Buy one pack of cigarettes at a time. Switch to a brand of cigarettes you don't like.

On the Day You Quit

* Get rid of all your cigarettes. Put away your ashtrays.

* Change your morning routine. When you eat breakfast, don't sit in the same place at the kitchen table. Stay busy.

* When you get the urge to smoke, do something else instead.

* Carry other things to put in your mouth, such as gum, hard candy, or a toothpick.

* Reward yourself at the end of the day for not smoking. See a movie or go out and enjoy your favorite meal.

Staying Quit

* Don't worry if you are sleepier or more short-tempered than usual; these feelings will pass.

* Try to exercise-take walks or ride a bike.

* Consider the positive things about quitting, such as how much you like yourself as a non-smoker, health benefits for you and your family, and the example you set for others around you. A positive attitude will help you through the tough times.

* When you feel tense, try to keep busy, think about ways to solve the problem, tell yourself that smoking won't make it any better, and go do something else.

* Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke.

* Start a money jar with the money you save by not buying cigarettes.

* Let others know that you have quit smoking-most people will support you. Many of your smoking friends may want to know how you quit. It's good to talk to others about your quitting.

* If you slip and smoke, don't be discouraged. Many former smokers tried to stop several times before they finally succeeded. Quit again.

If you need more help, see your doctor.

He or she may prescribe nicotine gum or a nicotine patch to help you break your addiction to cigarettes.

AMAZINGLY SIMPLE HOME REMEDIES

1. If you are choking on an ice cube, don't panic. Simply pour a cup of boiling water down your throat and presto. The blockage will be almost instantly removed.

2. Clumsy? Avoid cutting yourself while slicing vegetables by getting someone else to hold them while you chop away.

3. Avoid arguments with your partner about lifting the toilet seat by simply using the sink.

4. For high blood pressure sufferers: simply cut yourself and bleed for a few minutes, thus reducing the pressure in your veins. Remember to use a timer.

5. A mouse trap, placed on top of your alarm clock, will prevent you from rolling over and going back to sleep after you hit the snooze button. Â

6. If you have a bad cough, take a large dose of laxatives. Then you will be afraid to cough.

7. Have a bad toothache? Smash your thumb with a hammer and you will forget about the toothache.

8. Sometimes, we just need to remember what the rules of life really are:

You only need two tools: WD-40 and Duct Tape. If it doesn't move and should, use the WD-40. If it shouldn't move and does, use the duct tape.

9. Remember: Everyone seems normal until you get to know them.

10. Never pass up an opportunity to go to the bathroom.

11. If you woke up breathing, congratulations! You get another chance.

12. And finally, be really nice to your family and friends; you never know when you might need them to empty your bedpan.

13. The statistics on sanity are that one out of every four persons is suffering from some sort of mental illness. Think of your three best friends -- if they're okay, then it's you.

How to Get Rid of Acne Scars

Scars left by acne on skin appear ugly. This leaves a painful impressions on the patient, people genuinely try to get rid of these scars. They try everything from topical creams, to gels, pills and lotions to remove these scars. Everyone wants flawless skin. However, acne marks may make you feel like hiding your face inside a pillow. Acne scars develop as soon as you pop pimple or squeeze it out. Popping or squeezing results in a permanent mark at the affected area. The deeper you have peeled the skin, the darker is the mark. Most of the times this action leaves a scar and it gets very difficult to get rid off this scar. Don't panic if you have already developed an acne scar. There are some home remedies that will help you eliminate these scars on your face.

Here are some tricks to solve your problem:

a) Take fresh juice of lemon. Now dip a cotton ball in it. Pat your face with the cotton ball and let it dry naturally. Some people may find this a little irritating. You may dilute the lemon juice with some rose water or plain water. Let the surface dry naturally for 15-20 minutes and wash your face with water after a while. Repeat this process at least four times a week and you will see a remarkable change in your skin structure.

b) Prepare a paste with some sandalwood powder and rose-water. Now add 2-4 drops of lime juice to it. Apply this paste on your face and neck. Now, let the solution dry naturally. After that, you need to rinse your face and neck thoroughly. Do this on a regular basis to get best results.

c) Applying cucumber juice on your face with cotton wool. This should be your daily regime during summers. This will help cooling off the skin and tighten the pores. Cucumber juice is extremely helpful in making your skin glow and makes it feel fresh.

d) Another popular homemade remedy for removing acne marks into make a paste of apple and honey. First, make apple paste and then add about 4-6 drops of honey. Apply this mask on your face. Wash off after 15 minutes. This paste helps tightening pores and also makes complexion lighter.

There are some technical procedures that will help you get rid of acne scars:

a) Dermabrasion

This is different from micro-dermabrasion that removes top layer of dead surface skin cells from the face. Dermabrasion is actually a coarser method that removes further layers. The dermatologist will numb your face and then remove layers. The recovery time takes about a couple of weeks. Your skin will scab. Once the scab falls, you will get fresh and glowing skin.

b) Laser resurfacing This is a method that cleans away pimples and get rid of acne scars. The use of laser is prominent in this method. CO2 laser and YAG laser are the two lasers used commonly in this procedure. This procedure removes the top layers of the skin that has been damaged. The recovery time is a couple of weeks. Your doctor may also apply a topical ointment for speeding up the recovery process.

c) Augmentation

Here, the dermatologist injects fillers usually collagen under the skin. This smoothens acne scarred area. The doctor may take fat from other places in your body and inject instead of collagen. The recovery period is fast.

Always consult a dermatologist prior to deciding on a treatment for acne.

Can Vitamin E Reduce Acne Scars?

Vitamin E is probably your best option when you are considering an over-the-counter treatment for acne scars. Vitamin E has been shown to promote healing...Tips and Risks

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Thursday, January 15, 2009

Reply with quote How to Exercise While Sitting at Your Computer?



How to Exercise While Sitting at Your Computer? Steps 1. Sit properly in a good chair designed for desk work. Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, you need to adjust the height of your screen. Also, make sure that your wrists do not lay on the keyboard or on the mousepad (unless you have a pad with a wrist rest). This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort. 2. Stand up every half hour to stretch or walk around a bit. 3. Stretch your calves, and give your eyes a break from focusing on your computer screen. This will also help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users. 4. Learn to stretch. To stretch your neck, flex your head forward/backward, side to side and look right and left. Never roll your head around your neck. This could cause damage to the joints of the neck. 5. Roll your wrists regularly (this will help prevent carpal tunnel syndrome if you spend a lot of time typing). 6. Roll your ankles regularly, this helps improve blood circulation (and that tingling feeling you can get when blood circulation is cut off, also known as "Pins and Needles"). 7. Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest. 8. Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk. 9. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff. 10. Take advantage of the downtime created by rebooting or large file downloads to get up and try something more ambitious such as doing a few push-ups, sit-ups, and/or jumping jacks. Beware of your snickering co-workers though. 11. Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout. 12. Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned in step 9 (i.e., when stretching your arms, do it by pulling apart the elastic band). You will not only stretch but it will also work the muscles slightly. 13. Take a few deep breaths. If possible, get some fresh air in your lungs. 14. Invest in a large size stability ball or stability ball style desk chair, and sit on it with back straight and abs firm. The actual stability ball is more effective, however the chair is a more viable option for use in an office environment. Sit, bounce or do basic toning exercises while watching TV or talking on the phone as well. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendonitis. 15. While sitting, lift up your legs on the balls of your feet and set them down. Repeat these until your legs are comfortably tired. Then repeat it again about 10 minutes later. Do this whole routine for about an hour or so. This will exercise your calves. 16. Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert and in the long run you will get thinner. Tips * Set your chair back rest at an angle that is wider than 90°. * Don't neglect the health of your eyes! It is detrimental to your eyesight to focus at one thing for long periods of time (i.e. your monitor) so take breaks to look out the window and focus at something at a further distance away to maintain good ocular health. Also consider purchasing an LCD screen which is easier on the eyes. If you are at your computer screen for long periods of time, optometrists recommend following the "20-20-20" rule--For every 20 minutes spent focusing on your computer screen, spend 20 seconds focusing on something else 20 feet away. * As long as something is moving, you will be helping to keep yourself in better shape. Constant movement will burn calories and contribute to cardiovascular health. While exercising at your computer is helpful, it is not a substitute for going to the gym or conducting a regular exercise program. * Don't sit still. Fidgeting is a good way to keep moving. Even something like tapping your foot. But don't make too much noise--however you fidget, the repetitive noises may bother other people. * Try not to squint when reading something on the screen, squinting can be bad for your eyes. * Always have water nearby to drink. * If you're all alone, try shutting off the computer for a bit and exercise. If you're on a cell phone call, get up and do stretches, or leg lifts, anything to keep moving during down time away from the desk. * Try exercises that combine opposing muscle groups (flexors and extensors, e.g., biceps and triceps) to get a good workout. Clasp your hands together with palms facing each other. Pull up with one hand while pushing down with the other. * If you are a runner or jogger, you can sit on the floor and stretch as you use the computer. It will save you time too if you have to do both anyway. * Play music while working to provoke body movement and relieve stress. A smaller instrument will be more convenient. * Sit on a balance ball while you are working at your desk. You burn calories stabilizing your core and body on the ball. If this doesn't seem possible for work, replace the desk chair at your computer at home. * Perform Kegel exercises while sitting in front of the computer. * Do not forget your neck: Careful bending and rotational movement of the neck from side to side as well as forward and backward are extremely important. This can almost anytime to lessen tension and strain. * Most computers have an option to increase font size. If you press ctrl and + the font size will increase, so you don't have to strain your eyes as much. Pressing ctrl and - will make the font smaller, and pressing ctrl and 0 will put the font back to normal. Even if you have 20/20 vision, it doesn't hurt to try to keep it. Warnings * Your body needs more exercise than just what you do at the computer, but following these steps will help contribute to a healthy, balanced lifestyle. * Some of these activities, if not done in moderation, may cause you to start sweating, which may not be a pleasant sight or odor in an office environment. Keep in mind you are doing these to prevent stiffness, so save the enthusiasm for the gym. * Your co-workers are likely to notice the increase in activity in your area. They may laugh at your pushups, situps, or stretches. Just smile, laugh, and enjoy the joke with them. People like it when you can laugh at yourself. It doesn't mean you have to stop doing it--it's your body, not theirs, so let them laugh. Also, if they notice you getting in better shape, they'll stop laughing and may even join in with you!