9 Cara Diet Sihat

Berikut adalah 9 cara diet sihat :-

• Bagi anda yang  mempunyai anak, mungkin sukar untuk menurunkan berat badan. maklum sahaja , apa yang di makan oleh anak , pasti anda juga akan mengambilnya. Walaubagaimanapun cara boleh membantu anda untuk berdiet..
• Jangan berikan anak-anak makanan yang berlemak seperti pizza atau burger. Ataupun elakkan sama sekali menghabiskan makanan yang diambil oleh anak-anak.
• Gosok gigi secara teratur,apabila gigi anda bersih, tentu anda merasa sayang untuk mengotorkan gigi anda dengan makanan lagi.
• Berikan perhatian sepenuhnya dengan senaman yang boleh memberi manfaat. Contohnya mengikuti larian amal atau memeriahkan sesuatu perlawanan sukan..Pasti anda bersemangat untuk melakukannya.
• Sentiasa meletakkan kenderaan anda di seberang jalan. Bukan sahaja untuk memudahkan anda meletak kenderaan tetapi tidak perlu naik turun lif untuk ke tempat letak kenderaan .
• Berjalan-jalan sambil menyorong kereta bayi atau menggendong bayi anda. Boleh juga menggendong bayi anda sambil naik turun tangga. pasti menyihatkan..
• Banyakkan minum air putih kerana ia boleh mengurangkan rasa lapar dan kehausan. Jangan tunda waktu makan kerana mengambil waktu makan yang tetap dan teratur , boleh menstabilkan nafsu makan anda.
• Dalam tempoh seminggu, cuba luangkan masa selama 10 minit untuk merencanakan makan malam yang sihat, dengan cara memasak sendiri.
• Duduk ketika makan, kerana dengan cara ini, akan membuatkan anda sedar dan tahu berapa banyak makanan yang telah anda nikmati.

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The Well-Fed Vegetarian For health and Diet

When my daughter and I became vegetarians, I didn’t envision it would last very long. How, I wondered, would I replace our daily habit of eating chicken or turkey?

Surprisingly, three years later, we’re still vegetarians. Not that it was easy. Doing it right was a challenge in the beginning because we had so many questions. Would we get the right vitamins and minerals? Would our diet fall short nutritionally? Did we really need to eat meat to be healthy?
If you’re considering going meatless, here’s how to make sure your vegetarian diet is nutritionally sound:

PROTEIN, IRON, AND ZINC
“If vegetarians just cut out meat from their diet without putting back plant proteins, they’re destined to be deficient in protein, iron, and zinc,” says Dawn Jackson Blatner, RD, LDN, author of The Flexitarian Diet and an American Dietetic Association (ADA) spokeswoman. That’s probably what accounts for the misconception that vegetarians must be anemic.
Plant-based proteins include beans, lentils, and legumes, and if you don’t get enough of them, you may experience fatigue, lethargy, and more than your share of colds and flu.
“For every ounce of meat you would have eaten, eat 1⁄4 cup of beans or lentils,” says Blatner. As the adage goes, eat beans at every meal.

CALCIUM AND VITAMIN D
Most people get their calcium and vitamin D from fortified cow’s milk and dairy products. Lacto-ovo vegetarians, who eat dairy and eggs, and lacto vegetarians, who eat dairy but no eggs, can similarly count on dairy to get enough calcium and vitamin D. But vegans, who do not eat dairy or eggs, can turn to fortified soy, almond, or rice milk—about two to three cups daily depending on their overall calorie needs—to fulfill these requirements. Check labels on these milks to make sure they are fortified.
“You can get some calcium and D, which ensures bone health and regulates metabolism among other functions, from cheese [if you’re not vegan], but cheese is higher in calories and saturated fats, so limit it to 1 or 2 ounces daily,” says Andrea Giancoli, MPH, RD, an ADA spokesperson based in Los Angeles.

OMEGA-3s
Pesco-vegetarians, or pescatarians, eat fish, but if you don’t include fish in your diet, consider other sources of omega-3 fats to fill that nutrient gap. Omega-3s lower cholesterol and keep your arteries from clogging.
You can nab these benefits from chia seeds, ground flaxseeds, walnuts, and walnut and flaxseed oils. Plant-based omega-3s are slightly different than animal-based varieties and may contain slightly less EPA and DHA compounds (the essential nutrients that provide health benefits) but, Blatner says, they are still highly advantageous to your health.

VITAMIN B12
Vitamin B12 deficiency is really a concern only for vegans. If you don’t consume any animal-based products, you can get B12 from nutritional yeast. (Think of it as the vegan equivalent of Parmesan cheese.) If you’re vegan and don’t eat nutritional yeast, take a B12 supplement, Blatner advises.
Nonvegan vegetarians can get enough B12 from milk, eggs, yogurt, and cheese if they’re eating these items daily.

FAUX MEAT FIXATION
One mistake some vegetarians make is basing their veggie diets on faux meats, replacing all meat with
processed mock meat such as fake corn dogs, faux chicken nuggets, and packaged veggie burgers. “Their grocery carts are not filled with beans and lentils, fresh fruit, and vegetables but with all these boxed, processed faux meats,” says Blatner. These products are fine occasionally and can be time-savers, but if you’re eating processed faux meat for breakfast, lunch, and dinner, you may be loading up on sodium and sugars and forgoing taste as well as the health benefits of fruit, veggies, and legumes. Swap at least one meal of packaged meat substitutes each day for beans, legumes, or lentils.

MINUS THE MEAT
Yet another group of vegetarians may just subtract the meat from their plates. If a typical meal contains
chicken breast, sweet potatoes, and broccoli, they’ll just skip the chicken breast and eat the rest. Problem is, they’ll fall short in many nutrients. Plus, sweet potatoes and broccoli don’t make a nutritionally complete meal; they contain no protein, iron, or zinc. Instead of simply skipping the meat, replace it with beans, lentils, or legumes or, occasionally, a faux meat; don’t just omit the meat from your plate.With a little knowledge and preparation, you can enjoy a healthy vegetablebased diet that is as nutritionally sound and fulfilling as any meat-based diet...

Lastly...Make sure your meatless diet doesn’t come up short nutritionally

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Plyometrics

Plyometrics
Want to add some oomph to your sports performance? Try mixing plyometrics into your workout routine.

Ever wonder how elite athletes become so strong and powerful? Sport-specific training incorporating a technique called plyometrics often gives them that competitive edge.
Plyometrics are exercises that cause the muscles to rapidly reach maximum force. In scientific terms, the muscles are eccentrically contracted and then immediately concentrically contracted to improve neuromuscular function. In plain language, a plyometric exercise involves lengthening or loading the muscles before contracting or shortening them for a fast, powerful, explosive movement. The goal is to allow an athlete to perform better—pitch harder and farther, hit harder and faster, run faster, or jump higher, depending on the sport.

Runners may use plyometric exercises—for example, a standing long jump followed by a short sprint and high-knee skipping with jumps—to improve running performance. Powerful vertical squat jumps and fast zig-zag hopping can benefit basketball, football, hockey, and tennis players by improving speed and maneuverability.
But plyometrics also benefit the upper body by including exercises such as push-ups with a clap in between each one (think Rocky Balboa), throwing and catching a medicine ball, and swinging a free weight. Exercises such as these enhance performance for racket games, golf, baseball, and other sports requiring arm and back strength and power.

But plyometrics aren’t just for athletes; they’re also popping up in workouts for the average exerciser. The increasingly popular kettlebell workout, for example, is based on plyometric principles, and boot camp training and health club classes also include plyometric exercises. Even traditional fitness classes such as step and dance aerobics integrate plyometrics—when the instructor urges you to do those power moves that involve jumping, that’s plyometrics.

Are these exercises appropriate for beginners? A full plyometrics workout is likely to be too intense, but adding some basic plyometric-based movements to moderate workouts can increase fitness level and give beginners a sense of accomplishment without the pain and potential for injury. Always remember to thoroughly warm up before performing plyometrics. Then try these simple plyometric exercises to boost the intensity of a walking workout:

- Jump onto the curb while walking in your neighborhood. Start with five or 10 jumps and increase to 15 or 20.

- Hop sideways and back and forth 10 to 20 times. Try hopping from one foot to the other and also with both feet together.

- Add 10 seconds of very fast walking or running with powerful steps and arm swings. Try repeating this every 3 minutes during a 30-minute walk.

- Do plyometric push-ups against a wall. Push your body away from the wall enough so your arms extend and your hands come off the wall about 6 inches. Use your upper body muscles to control your movement as you bring your chest back to the wall....

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STRESS LESS WEIGH LESS TIPS

STRESS LESS WEIGH LESS
Fretting about finding the perfect Mother's Day present could make you pile on extra kilos. A nine-year study published in the Journal of Epidermiology found that financial strain is one of the top reasons for weight gain, especially in people who are overweight. The likely reason? Levels of the stress hormone cortisol,which is linked to increased cravings and hungger, may shoot up faster and stay elevated longer in those who are overweight, says study co-autor dr Jason Block.Save your sanity(and your waistline)-make he card this year.

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Rx for Preventing Heartburn Expert Tips to Help Beat the Burn

Your chest burns like a ring of fire and the flames keep getting higher. Ring a bell? More than 25 million adults experience heartburn on a daily basis, and more than one-third of adults in the United States feel the burn at least once a month, according to a study in the Archives of Internal Medicine.
“Heartburn is a sensation of burning or pressure in the chest that occurs when stomach contents and acid back up into the swallowing tube [esophagus] from the mouth to the stomach,” explains Victor S. Sierpina, MD, author of The Healthy Gut Workbook, which offers a helpful integrative approach to easing digestive distress. The pain, which typically arises after meals, can flare in the evening.


“Heartburn is not related to the heart but is so called as symptoms are near the heart and can be mistaken for serious heart problems like a heart attack,” adds Sierpina.

An occasional bout of heartburn may often be managed with preventive diet solutions, weight management, positive lifestyle changes, natural remedies or over-the-counter antacids. But if you experience heartburn frequently, see your physician because the symptoms could indicate gastroesophageal reflux disease (GERD), which may lead to serious problems over time.

California-based dietitian Jeannie Gazzaniga-Moloo, PhD, RD, an expert in gastrointestinal nutrition and national spokesperson for the American Dietetic Association, offers these suggestions to help you prevent the burn:

- SQUELCH ACIDS. When added to the acidic content of the stomach, acidic foods such as citrus and tomatoes can trigger heartburn because the combination results in more reflux to irritate the esophagus.
l MONITOR FAT. “Foods rich in fat take the longest to leave the stomach,” so there’s more time for reflux to occur while you digest the foods. Heartburn triggers include whole-fat dairy products, high-fat meats, fried foods, and fatty desserts.

- HOT HEADS BEWARE. “Spicy foods and onions will often trigger heartburn in some people for no particular reason other than that they just irritate an existing condition.”

- CUT THESE CULPRITS. Since alcohol and caffeine ignite the burn, cut back or eliminate them. “They cause heartburn because they lower the pressure of the esophageal sphincter, allowing stomach acid to reach the esophagus,” adds Gazzaniga-Moloo.

- WHITTLE YOUR WAISTLINE. Excess weight, especially around the middle, can exacerbate heartburn. “Losing weight may help lessen symptoms,” says Gazzaniga-Moloo.

- PORTION PATROL. “Eat small, frequent meals low in fat,” she notes, also recommending that you drink fluids at least 30 minutes before or after a meal and limit what you drink while eating. If you notice that a particular food bothers you, “Either cut it out altogether or try eating smaller portions.”

Sierpina, whose professional practice focuses on natural health approaches to disease prevention, offers more heartburn help:

-TURN DOWN TRIGGERS. Avoid other foods, fluids, and substances that cause relaxation of the esophageal sphincter such as spicy items, tobacco, and peppermint.

- KEEP YOUR HEAD UP. “Don’t lie down for at least two hours after eating, since the recumbent posture provides a lower resistance to gut contents backing up into the esophagus.” Sierpina suggests elevating the head of the bed by 6 inches to reduce the occurrence of heartburn when you recline or sleep.

- TRY A NATURAL RX. Gut-friendly licorice in the form of DGL (deglycyrrhizinated licorice) may offer soothing support because “DGL is a demulcent and coats the stomach and esophagus,” explains Sierpina, who recommends taking two DGL tablets before meals. Aloe vera juice, rice bran oil, and slippery elm, he says, may all be useful in acute or chronic heartburn.

- SALIVATE. Chew gum between meals. “Chewing gum activates saliva, which is alkaline,” explains Sierpina. “It also stimulates esophageal and stomach peristalsis in some of the same ways eating does.”

- HAVE A BANANA. Bananas are alkaline, high in potassium, and their texture and consistency soothe inflamed mucous membranes.

- CHANGE YOUR HABITS. Managing stress, being mindful of food choices, chewing well and slowly when eating, and drinking eight to 10 glasses of water each day are also helpful, says Sierpina.

“See your doctor if such measures and over-the-counter antacids such as Tums, ranitidine, famotidine, or omeprazole do not control symptoms,” advises Sierpina. He warns that if symptoms are increasing—you have progressive pain, trouble swallowing, or you’re losing weight—these are all indications it’s time to visit your doctor.

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