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The VAPOS Digital Guide

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Healthy Habits & Recipes

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1st Edition. November 2017

Healthy Office Lunch Ideas You’ll Simply Love 3

. Bringing a Wholesome and Nutritious Lunch at Work .................................................... 2

Delicious Snacks to Consider ............................................................................................ 5

Home-Cooked Soups, Salads & Sandwiches ................................................................... 8

Simple Daily Habits to Help You Live Longer 21

.. .......................................................................... 21

Basic Weight Management ............................... 36 Good Nutrition Starts with the Basics ............................................................................ 43

Eating Convenience Food Made Easy ............................................................................. 51

Your Perfect Dietary Plan for a Day ................................................................................ 55

Other Ways to Burn More Fat | Muscle & Fitness .......................................................... 56

Busted! 25 Myths for a Healthier Life .............. 58

Tips for Managing Life at Work ........................ 70 Start Finishing the Stuff that Matters ............................................................................. 70

Why Is Good Office Posture So Important to Your Health? ......................................... 83

Conclusion ........................................................ 89

Healthy Office Lunch Ideas You’ll


Simply Love Bringing a Wholesome and Nutritious Lunch at Work

A rather generous amount of money is spent every year on food, especially on

lunch. Some may think they save time buying their lunch instead of just

preparing it at home the night before or in the morning before leaving and

they prefer the convenience of ordering their food or going out on their lunch

break. If saving money is on top of your to-do list, maybe you should

reconsider your approach.

While some may argue that cooking at home also entails expenses, you’d be

surprised at the total sum you’re leaving in restaurants during your lunch

break.

Of course, when doing the math, you also need to take into consideration the

type of lunch we’re talking about. There are move variables to take into

account: your budget, what you're eating, where you're eating (e.g.

homemade, a casual restaurant or a fine dining restaurant), and what city

you're in.

Let’s get down to the details. Think about the minimum wage income and

prepare to spend about $3 on average to make your own lunch bag at home.

Anything going above this goes out of your pocket.

Living in large cities can be quite expensive and this is visible in the average

$15 people pay for a pastrami sandwich at their favorite sandwich shop. So

that’s 12 extra dollars you won’t be saving. Five lunches a week mean $60,

$240 a month or $2880 a year. Just enough to go on that holiday you’ve been

dreaming of for so long. If you don’t want to travel but would rather invest it,

in ten years you’ll have saved $28800 plus interest. In this case, bringing a

lunch bag to work cuts your costs by 80%.

The range of options is quite wide, you could pay for a casual lunch between

$8 to $15 in a casual fast food place but there are finer sit-down restaurants

where a 2 course lunch costs $30.

If we take a look at the major food chains on the market, like Jack in the Box,

Burger King, El Pollo Loco, McDonalds, Del Taco or Subway, you’ll notice their

lunch box prices range from $6 to $8. So this time you’re saving $5 a day.


Getting back to additions and multiplying, that’s $25 a week, $100 a month or

$1200 a year.

Please keep in mind that we didn’t talk about all the extra toppings you might

want or the beverages which would be otherwise replaced by simple water.

Those would increase the cost by anywhere from $1 to $3. Add $3 a day,

that’s $720 a year, to the other $1200 a year and you get $1920, a bit under

$2000 a year.

Let’s talk about another very important side of brown bagging, variety.

Packing your own lunch will keep your taste buds interested. You have the

option of infusing as much variety into your midday meal — you might mix

things up week to week with different types of sandwich meat, eating yogurt,

or different types of fruit and crackers.

A quick comparison between two homemade options will show you how much

you can play with the ingredients and get new and interesting combinations

and still play less than what you ordinarily pay when eating out with your

peers.

A lunch bag consisting of a sandwich, a yogurt, a granola bar, baby carrots, an

apple and water usually ranges between $2.66 and $4.63, depending on the

brand names.

Another option including a sandwich, a cereal bar, crackers, a fruit cup, a

banana and juice can cost anywhere from $2.88 to $4.54.

Even if you choose the high end brands, you’ll still pay less for your lunch than

what a typical burger and fries order costs. Packing your own lunch means

that you need to buy ingredients for multiple lunches at a time. This way the

cost is spread out and you shop in bulk, paying less per item.

When we talk strictly about money, we don’t give a second thought to the

type of food, whether it’s healthy or not. And it surely can’t be good for your

body to keep eating the same fried, fattening food every day. Not to mention

the empty calories brought on by the large soda you try to avoid but end up

ordering anyway every time. So instead of getting an expensive gym

membership to get rid of the extra calories, you could bring your lunch to

work and entirely avoid the idea.


So, your mid-day meal doesn’t have to cost you your health or cost you a

fortune. Here are some benefits of bringing your own lunch to the office or,

why not, packing kids’ school lunches:

• Save money - Not only can wisely packed homemade lunches be a healthy

option, they may also cost less than eating out or buying food from the

office / school cafeteria or the local deli.

• More control over the types of food you enjoy. The food options in the

cafeteria or deli stores aren’t always the healthiest. Pizza, hot dogs and

french fries appear more often than fruits and vegetables or other healthy

choices. Fresh and organic options decrease or disappear in favor of canned

or preserved foods. You can control the ingredients, the calories that go in

and choose items based on your budget and preference. When packing a

reusable lunch (not containing prepackaged foods), you are more likely to

pack fresher ingredients that don’t contain high levels of sugars and sodium,

preservatives, and artificial colors and flavors. Plus, if you cater to your own

dietary needs and restrictions chances are you’ll successfully manage to

keep allergies at bay.

• Variety - Main dish ideas include sandwiches on whole grain bread, whole

wheat pasta salad, salad, leftover veggie pizza or turkey meatballs stuffed

into a pita wedge. Side dish ideas include fresh veggies with hummus, fresh

fruit kabobs, unsalted tortilla chips with salsa and yogurt. Keep them warm

or cold and ready to be served with Vapos insulated lunch bag!

• Save time - When you consider travel time, the time it takes to battle the

traffic and the lunch crowd, going out to lunch each day can take

considerable time. By packing your lunch and eating in the company

cafeteria or even outside if it’s nice you maximize your lunchtime and truly

relax and enjoy. Take some time for yourself by reading a book, surfing the

day’s headlines, concentrating on more important things or simply closing

your eyes and taking some deep breaths.

• Pack food in reusable containers as much as possible to reduce waste and

cut costs on food wrappings, such as plastic wrap and foil. When you choose

safer, reusable lunch materials (like glass, stainless steel, and organic

cotton), you can help avoid the toxic chemicals BPA, lead, phthalates, PVCs,

and heavy metals which, over time of ingesting, can lead to health concerns.

Additionally, you’ll help reduce the amount of food and packaging waste

going into landfills, the amount of pollution in our soil and water from toxins

leaching from plastics, which stay in our environment for hundreds to

thousands of years.


Delicious Snacks to Consider

Before you dig in your drawer for spare change and head to the vending

machine, plan ahead and stash low-calorie, nutritious snacks in a cabinet,

drawer, or your briefcase. Here are some ideas you can take along with you,

according to http://www.cookinglight.com/.

•Fruits

Grab a different fruit every day- apple, banana, pear, grapes, or other

portable fruit- (and change with the seasons) and you'll obtain a good variety

of nutrients plus fiber! Plus, You won't get bored with the same old snack!

•Whole Wheat Crackers and Peanut Butter

Try 10 multigrain wheat crackers (such as Multigrain Wheat Thins) and a

tablespoon of peanut butter. The combination of complex carbs and protein

help to keep your blood sugar stable and keep you feeling full longer.

•Popcorn with Parmesan

Take regular bagged popcorn and top it with 2 tablespoons of shredded

Parmesan cheese. The nutty flavor of the popcorn pairs well with the rich

flavor of Parmesan resulting in a quick, 150-calorie snack. Simply top 3½ cups

of 94%-fat-free popcorn with the cheese and your snack is served.

•Nuts

Make the swap and choose nuts over chips for a crunchy alternative. Nuts are

rich in heart-healthy fats but are calorically dense so don’t forget to measure

your calorie intake. Almonds and other nuts are a naturally high source of

vitamin E, calcium, magnesium, and potassium and are rich in protein and

fiber.

•Instant Oatmeal

When you're in a rush at work and want something warm and comforting,

heat a packet of plain instant oatmeal in the microwave for a quick and

satisfying treat. Choose plain oatmeal and add your own flavorings to control

the calorie and sugar content. Top with raisins for a sweet flavor and added

nutrients or sprinkle with cinnamon and nutmeg. Doubling as a fiber-rich

breakfast or daytime snack, oatmeal helps lower cholesterol and reduces the

risk of heart disease.

•Mini Pitas with Hummus

Use mini pita pockets to scoop up creamy hummus. Whether you make your

own hummus or choose a favorite brand at the grocery store, hummus is

made from chickpeas, a great source of soluble fiber. This soluble fiber helps


to lower cholesterol and prevent heart disease. If you want a protein boost, fill

the mini pita pockets with an ounce of low-sodium deli ham or turkey. The

fiber and protein combo gives the snack some staying power to keep you

feeling full longer.

•Snack Bars

If you're having a sweet attack and are looking for a healthy "bar" that isn't

loaded with sugar, reach for one that is all natural. Brands like LaraBar and

KIND are good sources of fiber, contain no added sugar, and are made from

whole, natural ingredients like dates, almonds, cashews, and cranberries.

These bars are rich in fiber, low in sodium, loaded with vitamins and minerals.

Pack these convenient bars in a purse or pocket for an instantly sweet and

filling snack.

•Veggies with Ranch

Raw veggies, like carrots, celery, and grape tomatoes, fill you up because of

their high water and fiber content. If you struggle eating veggies in the buff,

try dipping them in 2 tablespoons of low-fat Ranch dressing, hummus or salsa.

Remember to use the premium lunch bag from Vapos for storing your snacks

till meal time. Convenient to carry and access thanks to its sturdy and

smoothly operating zippers, it is roomy enough to hold your veggies, drinks

and other essentials.

•Raspberry-Ricotta Waffle

You can pop a waffle in the toaster and have it ready by the time you’ve

checked your daily email. Top it off with a dollop of part-skim ricotta cheese

and raspberry preserves, and you’ve got fruit, protein, and whole-grains all in

one perfect desk snack.

•Strawberry-Hazelnut Graham

You don’t have to limit your chocolate and strawberry cravings to dessert time

or fondue. Satisfy your sweet tooth in small portions with a chocolate-hazelnut

graham topped with fresh strawberries.

•Salsa Guacamole and Pita Chips

Combine salsa and a fresh avocado together to make a quick and easy

guacamole, or add 1 tablespoon of salsa to 1½ prepared guacamole to give it

an extra punch of flavor.

•Cucumber-Feta Bites

Cucumbers are a wonderful alternative to crackers during snack time. Top

them off with a little cream cheese, nonfat Greek yogurt, feta cheese, and

walnuts for a protein-packed crunch. Cute, portable, and easy, these are great

party starters that guests will love snacking on. Tangy feta cheese steals the

show and brightens up the vegetable base.


•Egg with a Kick

Make a batch of hardboiled eggs on Sunday to have on hand throughout the

week. Slice the egg in half and drizzle ½ teaspoon of Sriracha for a spicy

80calorie snack.

• Raspberry banana smoothie Whizz 85g raspberries together with 1

chopped banana and 150ml orange juice until smooth (serves 1).

• Apricot yogurt granola pots Mix 200g oats, 2 tbsp honey and 1 tbsp

sunflower oil in a baking tray. Spread out and bake at 200C/180C fan/ gas 6

for 7 mins. Stir, bake for 7 mins more. Cool. Mix with 150g dried fruits

(enough for 8 servings). For one serving, mix 100ml natural yogurt with 1

tbsp sugar-free apricot jam in a container. Store granola in an airtight

container and portion into a small bag when packing lunchbox.

Home-Cooked Soups, Salads & Sandwiches

Chicken Noodle Soup

2 tbsp. olive oil

1 chopped onion

4 carrots peeled and chopped

4 chopped celery stalks

4 bay leaves

1⁄2 tsp ground black pepper

12 c fat-free chicken broth

2 c water

2 lb. chicken breast cut into bite-size pieces

1 lb. whole wheat or no yolk noodles

2 tbsp chopped dill

8 servings. Heat olive oil in a large pot over medium heat. Add chopped onion

and sauté for about 4 min. Add carrots, celery, bay leaves, black pepper,

chicken broth and water. Bring to a boil over high heat. Add chicken and bring

back to coil. Add noodles and simmer until tender – about 8 minutes. Reduce

heat to low. Remove bay leaves and stir in parsley and dill. Bon appetit! Save

a good portion for tomorrow’s lunch at work. Thanks to Vapos insulated lunch

bag you can enjoy your delicious soup next day as well. No need to worry

about leaks; plus, it’s super easy to clean up any possible spills.

Artichoke Soup

1 lb. each of artichokes and potatoes


1 Spanish onion

1 oz of butter

1 pint of milk (low-fat is ok) pepper and

salt to taste

Peel, wash, and cut into dice the artichokes, potatoes, and onion. Cook them

until tender in 1 quart of water with the butter and seasoning. When the

vegetables are tender rub them through a sieve. Return the liquid to the

saucepan, add the milk, and boil the soup up again. Add water if the soup is

too thick. Serve with Allinson plain rusks, or small dice of bread fried crisp in

butter or vege-butter.

Bean Soup

2 cups beans

2 tablespoons finely cut onion

2 tablespoons finely cut bacon

1 teaspoon salt

1//88 teaspoon pepper

2 tablespoons chopped parsley

1 teaspoon thyme

3 tablespoons flour

Soak beans in water over night. Drain and put into saucepan with six cups

boiling water and boil slowly two hours or until soft; add onion and bacon

which have been fried light brown; boil five minutes; a dd salt, pepper,

parsley and thyme. Mash beans with back of spoon. Add flour which has been

mixed with a little cold water; boil five minutes and serve.

Cream of Tomato Soup

1 quart tomatoes

1/4 teaspoon soda

4 tablespoons butter

4 tablespoons flour

1 quart milk


1 tablespoon salt

1/2 teaspoon pepper

Stew tomatoes slowly one-half hour; rub through strainer; heat and add soda.

In the meantime, melt butter and stir in flour; add milk slowly, cooking over

low fire until thick; add seasoning. Take from fire and stir in hot tomatoes and

serve immediately.

Homemade Croutons

1 tablespoon Butter

5 tablespoons Light Oil

2 each Garlic cloves minced

1 teaspoon Oregano

1 teaspoon Thyme

5 each Day old bread

Melt butter in skillet then add oil. Mix in remaining ingredients. Cut 5 slices of

day old bread and remove crusts. Cut into 1/2" cubes. Fry slowly until lightly

brown.

Tex-Mex Pasta Salad

4 Tomatoes - chopped

1 Green pepper - cubed

1 Yellow pepper - cubed

1/2 Hot pepper - chopped

3 tablespoons Olive oil

3 tablespoons Red wine vinegar

1 Clove garlic - minced

2 tablespoons Chopped parsley

1 tablespoon Chili powder

2 cups Cooked pasta

1/2 cup Jack cheese - cubed

2 tablespoons Sunflower seeds

Combine vegetables in large bowl. Combine oil, vinegar, garlic, parsley, chili

powder, salt & pepper to taste. Pour over vegetable mixture. Stir in cooked

pasta, sprinkle with cheese and sunflower seeds, toss. Chill.

Oriental Chicken Salad

4 portions cooked chicken (about 1 lb.) in bite size pieces


1 bag coleslaw mix

4 chopped green onions

2 tbsp light sesame oil

1/3 c rice vinegar

1⁄4 c lite soy sauce

1⁄2 tsp ground ginger

1 c crisp chow mein noodles

In large mixing bowl, combine cooked chicken, coleslaw mix, and green onions

In small bowl, combine sesame oil, rice vinegar, soy sauce, and ginger. Drizzle

over chicken mixture and toss to coat.

Divide into 4 portions and top with chow mein noodles. 4 servings

Cool Taco Salad

1⁄2 lean ground beef

1 tbsp water

2 tsp. taco seasoning mix, divided

2 whole wheat pitas

2 tbsp reduced-fat cream cheese, room temp

2 tbsp fat-free sour cream

2 tbsp salsa

1 c shredded lettuce

1 diced tomato

1⁄4 c reduced fat shredded cheddar cheese

Preheat oven to 400 degrees. In medium skillet, brown ground beef over

medium heat until done. Drain off any fat. Add water and 1 tsp taco seasoning

and simmer for 3 minutes. Removed from heat and set aside to cool slightly

Cut each pita into 8 wedges and place on baking sheet. Bake for 7 minutes or

until lightly browned. While the beef is cooling, combine the remaining taco

seasoning, cream cheese, sour cream, and salsa in a small bowl. Mix well.

Divide and spread this mixture evenly onto 2 small plates. Spoon a portion of


the beef over the sour cream mixture and top each with half the lettuce,

tomato, and cheese. Place 8 baked pita wedges on each plate. 2 servings

Cobb Salad

1/2 head iceberg lettuce

1/2 bunch watercress

1 bunch curly endive - small bunch

1/2 head romaine lettuce

2 tablespoons chives - minced

2 medium tomatoes - peeled, seeded, dice

1 whole boneless skinless chicken breasts - cooked, diced

6 bacon slices - cooked, diced

1 avocado - peeled and diced

3 hard-boiled eggs - diced

1/2 cup Roquefort cheese - crumbled

Salmon Salad

2 c. salmon

1 c. diced celery

1/4 c. diced Spanish onion

3 or 4 sweet pickles, chopped fine

French dressing

Salad dressing

Lettuce

Look the salmon over carefully, removing any skin and bones. Break into

medium-sized pieces and mix carefully with the celery, onion, and chopped

pickles. Marinate this with the French dressing, taking care not to break up the

salmon. Drain and serve with any desired salad dressing on salad plates

garnished with lettuce.

Grilled Chicken Dijon Salad

1/4 cup Dijon mustard

2 teaspoons Dried tarragon leaves - crushed

1/4 teaspoon Cracked black pepper


3 tablespoons Tarragon vinegar

1 tablespoon Sugar

1/3 cup Water

8 teaspoons Olive oil

2 Whole chicken breasts - skinned, boned, and fat removed

1/2 pound Fresh mushrooms - halved

2 cups Broccoli flowerets

5 cups Boston lettuce

8 ounces Fat-free Muenster Cheese - H.C., cubed

1/2 cup Red onion rings

Mix together mustard, tarragon and pepper; stir in vinegar and water.

Gradually add oil, beating until well blended. Pour 1/3 c. of dressing mixture

over chicken. Marinate mushrooms and broccoli in remaining dressing. Drain

chicken, reserving marinade. Grill chicken over medium coals, 4 minutes on

each side or to desired doneness, brushing with reserved marinade mixture.

Cut chicken into 8 strips. Combine mushrooms, broccoli and marinade with

torn greens and cheese in serving bowl; toss lightly. Arrange lettuce mixture

on large platter; top with chicken and onion rings.

Broccoli Salad

1 each Head of broccoli flowerets

3/4 cup Shredded cheddar cheese

1/2 cup Drained kidney beans

1/2 each Basket of 1/2'd cherry tom

1 each Small onion (cut thin)

3/4 cup Sliced fresh mushrooms

1 package Good Seasons Italian salad mix

Toss and marinate 4 hours or overnight.

Lemon Chicken Asparagus Salad

4 Boneless chicken breasts

1 tablespoon Fresh lemon juice

1 teaspoon Salt - optional

1/2 teaspoon Pepper - fresh ground

1/2 teaspoon Grated lemon zest

3/4 pound Fresh asparagus - trimmed

1 tablespoon Olive oil

2 teaspoons Seasoned dry bread crumbs

4 Slices low-fat turkey ham

8 Lemon slices - for garnish

In med. bowl, combine chicken, lemon juice, 1/2 of the salt, pepper and

lemon zest. Toss to mix. On a large flat plate, coat the chicken with the

seasoned bread crumbs. Spray Pam on a non-stick skillet and heat over


medium-high heat. Add the chicken and cook, turning once, until golden

brown outside and white throughout (but still juicy-about 5-7 minutes). Place

chicken on a serving platter. Meanwhile, steam the fresh asparagus for

approx. 5-7 minutes. When done, season the asparagus with the remaining

lemon zest and salt and pepper. Divide asparagus into 4 bundles. Wrap each

asparagus bundle with a slice of the turkey "ham" and place on top of chicken.

Garnish with lemon slices.

Tuna, Avocado & Quinoa Salad

100g quinoa

3 tbsp extra virgin olive oil juice

1 lemon

½ tbsp white wine vinegar

120g can tuna, drained

1 avocado, stoned, peeled and cut into chunks

200g cherry tomatoes on the vine, halved

50g feta, crumbled

50g baby spinach

2 tbsp mixed seeds, toasted

Rinse the quinoa under cold water. Tip into a saucepan, cover with water and

bring to the boil. Reduce the heat and simmer for 15 mins until the grains

have swollen but still have some bite. Drain, then transfer to a bowl to cool

slightly. Meanwhile, in a jug, combine the oil, lemon juice and vinegar with

some seasoning. Once the quinoa has cooled, mix with the dressing and all

the remaining ingredients and season. Divide between plates or lunchboxes.

Chili-Spiced Beef And Rice Salad

1 Lb Boneless Beef Top Sirloin Steak

2 Tsp Spicy Seasoning Mix - divided

2/3 C Rice

1 Med Orange (Or Apple) - cut in pieces

3 Green Onions - thinly sliced

1/4 C Toasted Walnuts - chopped


Cook rice according to package directions, adding 1 tsp Spicy Seasoning. Mix

to the water. Should yield about 2 cups.

Heat 10-inch nonstick frying pan over medium heat 5 minutes. Meanwhile rub

1 tsp seasoning into both sides of steak. Pan broil steak 12 - 14 minutes for

rare to medium, turning once. Season with salt if desired. Meanwhile combine

rice, fruit, onions, and walnuts. Carve steak into 1/4 inch thick slices. Arrange

beef and rice mixture on individual plates or serving platter.

Grilled Eggplant & Portobello Sandwich

1 small clove garlic, chopped

¼ cup low-fat mayonnaise

1 teaspoon lemon juice

1 medium eggplant (about 1 pound), sliced into ½-inch rounds

2 large or 3 medium portobello mushroom caps, gills removed

Canola or olive oil cooking spray

½ teaspoon salt

½ teaspoon freshly ground pepper

8 slices whole-wheat sandwich bread, lightly grilled or toasted

2 cups arugula, or spinach, stemmed and chopped if large

1 large tomato, sliced

Preheat grill to medium-high.Mash garlic into a paste on a cutting board with

the back of a spoon. Combine with mayonnaise and lemon juice in a small

bowl. Set aside.Coat both sides of eggplant rounds and mushroom caps with

cooking spray and season with salt and pepper. Grill the vegetables, turning

once, until tender and browned on both sides: 2 to 3 minutes per side for

eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice

the mushrooms.Spread 1½ teaspoons of the garlic mayonnaise on each piece

of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato

slices onto 4 slices of bread and top with the remaining bread.

Tip: The dark gills found on the underside of a portobello mushroom cap are

edible, but can turn a dish an unappealing gray/black color. Gently scrape the

gills off with a spoon. 4 servings

Sausage on rye slices

1 lb. hot sausage


1 lb. lean ground beef

1 lb. Velveeta cheese

1 tbsp. Worcestershire sauce

Salt and pepper

3 loaves cocktail rye slices

Fry sausage with beef. Drain drippings. Add cheese, oregano,

Worcestershire sauce. Salt and pepper to taste. Stir until cheese meets.

Spread on rye slices. Freeze on cookie

Reuben sandwich

8 slices pumpernickel or dark bread

1/2 lb. thinly sliced corned beef

1 (8 oz.) can well drained sauerkraut

2 tbsp. Thousand Island dressing

4 sliced Swiss cheese

Toast bread and arrange four slices on paper plates. Top each slice with

corned beef, then sauerkraut, salad dressing, and cheese. Top with other

slices of bread. Cook uncovered 3 to 3 1/2 minutes, or until cheese is melted.

Serve immediately.

Monte carlo sandwiches

8 slices whole wheat bread, dry or old

4 slices ham, cooked

4 slices turkey breast, cooked

4 slices Swiss cheese

4 eggs, beaten

1/2 c. milk

1/4 tsp. salt

On each of four bread slices, place 1 slice each of ham, turkey and cheese.

Cover with remaining slices of bread. In a bowl, beat eggs, milk and salt

together. Dip each sandwich carefully into egg mixture, turning to dip

each side. Fry in sprayed or oiled pan like you would French toast, making

sure cheese is melted and meat is hot. May be put on sprayed cookie

sheet; bake at 375 degrees, turning once.

Fast skillet beef kabob sandwich 1

lb. well-trimmed boneless beef top

sirloin steak, 1 inch thick, cut into 1 1/2 inch cubes

1 tsp. each garlic powder, lemon-pepper

and char-grill seasonings 2 tbsp. butter

(divided)

1 med. onion (sliced thin)


1 each lg. green and red peppers (cut into rings)

2 (6 inch) pita bread rounds (cut into halves)

Tomato wedges Parsley

sprigs

Place steak cubes in a small bowl; sprinkle with garlic powder and

lemonpepper seasoning. Set aside. Over medium-high heat, sprinkle

chargrill seasoning into a large iron skillet. Add one tablespoon butter, melt

and add beef cubes. Cook 5 to 7 minutes, turning once. Remove beef

cubes to heated platter to keep warm. Add reserved butter to same skillet

and melt. Add onion and pepper rings. Stir fry 3 minutes. To serve,

arrange pepper rings on platter, alternating colors. Spoon beef cubes

inside and outside of rings.

Grilled cheese-chipotle sandwich

4 sl Wheat bread

2 ts Pureed chipotle chiles

5 oz Cheese shredded or thinly sliced

1 Ripe tomato -- sliced

Thinly sliced red onion

Cilantro leaves coarsely chopped

Soft butter

Spread each piece of bread with thin coating of pureed chiles, or more if you

like your sandwich really hot. Cover bottom slice with layer of cheese,

tomato and onion slices and as much cilantro as you like. Top with second

slice of bread and butter it. Place sandwich, butter-side down, in cast-iron

skillet. Spread top piece of bread with butter as well and cook sandwich

slowly. When golden brown on bottom, turn it over and cook on the other

side. Covering pan will help melt cheese by the time bread is crisped and

golden.

Glorified BLT sandwich

1 piece toasted bread

Lettuce, shredded

Onion, thinly sliced

Tomato, thinly sliced

Cover this with cheese sauce, topped with two or three pieces of crisp bacon.

CHEESE SAUCE

2 tbsp. butter, melted

2 tbsp. flour

Salt and pepper


Add one cup of milk. When thickened, add 1 cup grated cheese. Cook until

thick, stirring all the time.

Pork sandwich (the mikado)

3 lbs. boneless pork roast, cooked

1/2 c. applesauce

5 tbsp. honey

5 tbsp. prepared mustard

2 eggs, beaten

1 tbsp. soy sauce

1/4 tsp. garlic powder

1/4 tsp. poultry seasoning

1/2 tsp. salt

1/4 tsp. pepper

3/4 c. bread crumbs

1/4 c. sesame seed

1/2 tsp. seasoned salt

Lard for browning

12 English muffins, split, toasted

Butter

Lettuce leaves

Slit 12 (2 oz.) slices from a double pork loin roast or 24 (1 oz.) slices from a

single pork roast. Combine applesauce, mustard and honey; chill. Blend

beaten eggs, soy sauce, garlic powder, poultry seasoning, salt and pepper.

Combine bread crumbs, sesame seed and seasoned salt. Dip pork slices in

egg mixture and coat with crumb mixture. Brown on both sides in lard on

grill. Butter toasted English muffins. Place lettuce leaf on one half of each

muffin and top with 2 ounces breaded pork slices. Spread applesauce mixture

(approximately 1 tablespoon) on each of remaining muffin halves. Serve

open faced or close for eating, if desired. Yield: 12 servings.

Turkey sandwiches

8 slices whole wheat or rye bread

Reduced calorie salad dressing

1 med. onion, thinly sliced, red or white

4 oz. fresh mushrooms, sliced

Lettuce leaves

12 oz. shaved turkey

Lightly spread bread with salad dressing. Using 1 teaspoon oil, saute onion

and then mushrooms; cook until tender. Layer with turkey slices, onion

and mushroom mixture, lettuce and top with remaining slices of bread.

Open face sandwiches can be made by layering turkey, onion and

mushroom mixture and then topped by slice of Mozzarella cheese. Heat in

toaster oven or broiler until cheese begins to melt and slightly browned.


Confidently rely on the Vapos insulated lunch bag to keep your sandwich

warm until lunch time! Bon appetit!

Meatball sandwich

1 1/2 lb. hamburger

1 chopped onion

3/4 c. cracker crumbs

2 eggs

1 tsp. celery seed

Salt and pepper

1 jar spaghetti sauce

1/2 c. Parmesan cheese

Mix hamburger, onion, celery seed, eggs, cracker crumbs, Parmesan

cheese and salt and pepper, real good. Make into balls, put into flat baking

pan. Put in oven at 450 degrees until brown. Put into dutch oven, pour

spaghetti sauce, simmer for about 1 hour with lid on. Serve on buns.

Chicken and peppers sandwiches

4 boneless chicken breast halves (1 lb.), skinned

2 tbsp. lemon juice

2 tbsp. water

2 tbsp. olive oil

1 tsp. dried whole basil

1 tsp. dried whole oregano

1 clove garlic, crushed

Dash of pepper

Vegetable cooking spray

1/2 c. (2 oz.) shredded part skim Mozzarella cheese

3 tbsp. finely chopped green pepper

3 tbsp. finely chopped sweet red pepper

2 tbsp. finely chopped onion

4 curly leaf lettuce leaves

2 whole wheat hamburger buns, split

Trim excess fat from chicken breast halves. Place chicken between 2

sheets of wax paper, and flatten to 1/4 inch thickness, using a meat

mallet or rolling pin. Place chicken breast halves in a shallow container.

Combine lemon juice and next 6 ingredients, stirring well. Pour over

chicken. Cover and marinate in refrigerator 2 hours. Remove chicken from

marinade, reserving marinade. Arrange chicken on a grill coated with

cooking spray. Grill 6 inches over hot coals 15 minutes, turning and

basting with reserved marinade every 5 minutes. Remove chicken from

grill, and sprinkle with cheese. Set chicken aside, and keep warm. Coat a

medium skillet with cooking spray. Place over medium heat until hot. Add


green pepper, sweet red pepper, and onion. Saute 2 minutes or until

tender. Remove from heat. Place lettuce leaves on 4 bun halves. Place

reserved chicken on lettuce leaves. Top each bun half with 2 tablespoon

pepper mixture. Yield: 4 servings


Simple Daily Habits to Help You Live

Longer

Sticking to a healthy lifestyle is not an easy task. Evaluating the changes

you’re about to make is vital to your success when it comes to your health

and fitness. Having a healthy lifestyle will help you lose weight. But losing

weight is not all about diet and exercise. It is how you live your life on a daily

basis. It involves how you manage your time, how good you are in controlling

your cravings and the discipline you have to keep yourself from eating

unhealthy food. At the same time, starting and keeping the drive to be active

regularly takes some planning. Set up a regimen of exercises that are suitable

for you to achieve your goal. For weight control it is best to combine

weightlifting with cardiovascular workouts, and of course healthy eating.

It is time to take serious matter with our health, living and the choices we

make, as it affects our today, tomorrow and our longevity. What we do and do

not do NOW, will affect us down the road and later in life.

How ready are you to commit to healthier living all-round? These days more

and more of us want to make changes in our life and lifestyles to get the most

from what it has to offer, live as long as we can, enjoying our health, keeping

our faculties in-tact and just having FUN with life! The choices we make

everyday does effect this a great deal.

Taking action and recognizing the need, are great first steps in the right

direction, bold, empowered and with intent, purpose and determination will

reap you results.

So, where exactly to start with? Look no further than yourself and your own

resources as most of the answers are right within your reach.

Three important elements for a healthier life are:

• Attitude and positive outlook

• Values, beliefs and how you structure, organize, choose and live your own

life


• Personal choice, behavior, relationship with others and the world around you

Interconnected and dynamically influencing how you live, what you do,

longevity, quality of life, happiness, etc. are all in the cards and under scrutiny

here.

- Attitudes, reactions and responses to what life has, offers, brings across

your path, people, places, things, events, possibilities, promise, potential,

assumptions and beliefs, all learned behavior, patterns, habits and more that

makes you YOU and YOUR LIFE!

- What you consider, know, think about yourself, other people, and situations

– the balance FOR YOU between reality and interpretation, perceptions,

values, expectations, thoughts and actions.

- Actions, learned patterns, choice, decisions, that you have adopted towards

different contexts and events.

Those who we interact with can also affect how happy, healthy, and

successful, fulfilled and balanced our lives are, could or might be.

There might be lots that we are currently doing in our lives that directly affect

how successful, healthy, happy, fit, trim, interactive, fulfilled, balanced and

well we are: beliefs, change, empowering beliefs, hope, limiting beliefs,

others, support, network (or lack thereof), parameters, boundaries or limits,

personal and professional relationships, personal health, illness, disease or,

threat to our wellbeing, productivity, imbalances between work, life and home

priorities, self-full-filling prophesies demanding or out of control areas of our

lives, stress and anxiety, success, things, past, present of future holding you

back, unrealistic expectations .

Self talk, psychology offers some explanation why we succeed or not in life,

health, weight loss, career, fitness etc. We need to understand our

motivations, thoughts, actions, behaviors a little better, in order to be happier,

healthier, more in-balance than ever before. Life is complex and demanding

and we all need a personal strategy to cope and thrive in and throughout our

lives.

Self-confidence and belief in your own abilities, competency and potential; can

place your health and balance goals within your easy reach. You need to

spend some time and attention to your own personal thought, attitudes,


beliefs, choices, decisions , actions and behaviors. Most of the actions you can

take to foster and enhance your health will have you making changes,

altering, discarding, or replacing things within and around your life, to get the

personal life and achieve the health that you want, need, desire and deserve.

You can realize your life and potential easily and reliably, act with confidence

and strive for balance. This is self-empowering and enriching to your life,

health and wellbeing. Inner-confidence and belief in your potential is al it will

take. Educate and empower yourself to manage, use and master concepts and

ideas for health. Make improving your health and wellbeing, not only when

you are sick or at risk a top priority in all you do, in all aspects of your life.

Managing your emotions, control and anger, releasing stress, tension and built

up resentment, negative emotions and not repressing or venting ONLY, or

defaulting to extremes, that place a lot of pressure on the body, organs and

systems, oftentimes direly affecting your health and wellbeing are all

important too.

Emotions and relationships do take its toll and energy. We need to also take

control of our emotions, responses and reactions (sometimes over-reacting,

stressing for no reason, getting worked up etc. are all for nothing, wasting our

precious resources!)

• We need to take special care with our relationships, our work, and our

health. Make the most of your instincts , fight-flight responses, get coping

skills to help you better deal with your emotional wellness, reaction,

responses, relationships, physical safety, or more frequently, to your

psychological well-being. Our emotional health and mental health are just as

important, if not more, than our physical well-being, but yet, we oftentimes

do not pay much attention – not until something is wrong or our life in

shambles. We can however be more self-aware, work on our relationships

with others and how we react and emote in and towards the world around

us.

• Causes and triggers to emotional outbursts should be minimized, it

unnecessarily raises your blood pressure, makes more demands on your

body, functioning and use resources that could otherwise be utilized to

protect and restore, replenish and enrich your life and health!

• Spend and expend, conserve your energies to the things that really matter.


• Accountability and environment adjustments might be necessary in most

cases to deal effectively with the challenges we face every day and that life

throws at us and others.

• Distinguish between real and perceived threats and deal effectively with

them. Enjoy moments that are positive, uplifting and work for your

happiness, deal with regret, sadness, or any other emotion as opposed to

suppressing it.

• Control your anger and outbursts – think of them as wasting energy on

things that do not matter, putting your health at risk in the long-term and

you will see how quickly your mood, behavior and relationships change.

• Do process and progress checks on yourself in the moment, when you get

angry or upset for example and try to do something different, try to mediate

and resolve the situation more effectively, even re-evaluate, look at your

response and actions objectively, altering course where required.

• Avoid unnecessary assumptions, judgments, and overgeneralizations,

irrational or rash judgments, alternative explanations, actions and

interpretations. Do not underestimate the value and contributory power of

mental alertness and psychological well-being. It can contribute greatly to

your overall state of being, status quo and what is to come in future years,

your longevity, happiness etc. You can learn and master new coping skills

that will give you a wider arsenal of tools to call upon, even in moments of

anger and crisis, not depleting your inner resources and bodily stores/

strengths to cope, not even speaking of thriving! Venting and

unconstructive, negative feelings encroach on your happiness, robbing you

of balance and equilibrium in your life. Do something pro-active an

deliberately try and expand your own interactive and communicative skills,

build relationships and find ways to express yourself, your feelings,

emotions, anger etc. Focus on the process, not the person or source of the

anger, symptoms but underlying triggers, contributors and aggravators!

• Give priority to reservation, even-keel type emotions and response, self-

protection and preservation being part of the package deal you endeavor to

pursue. Utilizing the right set and comprehensive scope of PERSONAL and

INTERPERSONAL, psychological tools and techniques, hands-on and pro-

actively, you can improve your quality and enjoyment of life.

• Make it another top priority to lessen stress, tension, un-necessary worry

and anxiety, panic and feelings of NOT being in control

• Rest, relax, meditate and find some quiet moments every day, even just to

reload you own inner batteries and resources to the point of coping, not

even thriving – although there are myriads of ways to optimize these to your


advantage - not working against yourself or own self- interest, happiness

and well-being. Relaxation techniques and skills abound in multiple fields

and disciplines, avail yourself of their insights and wisdom and try it out for

yourself – you will quickly find the ones that make the most impact in your

own life. Soothing music of your taste and preference, can also help. Getting

involved in the community, volunteering, breaking away or taking a

minivacation, just to change scenery, mood, perspective can also help.

There is

not much like a nights full and deep sleep to restore your body! Take full

advantage, get out there, move and explore the wonderful world and people

you are privileged being part of and contributing to!

• Structure and organize your life the way it makes the MOST sense to you

Clear thought and reflection PRIOR to action – look before you leap type

strategies. Empowered and informed decision making in your own best

interest is critical to surviving and thriving in and throughout your life.

• Deal with what is at hand and plan ahead without concern or worry, fear or

anxious premonitioning. Journaling and to do lists help, get a notebook and

note-cards, grocery lists and simplify your life, getting MORE organized, rig

of clutter and better structured around what you need, when and where you

can best use and access them/it. Set goals and deal with issues or items on

your "worry list". SMART goals with time-frames build in and realistic,

special significance for your life, health, finances, romance, personal and

professional arenas of your life can help you cope and deal better and more

effectively with what life may throw at you – even the curve balls! Personal

diaries and expressing your feelings and emotions, not bottling them up can

also help you live a fuller and more even-keel life.

Physical activity and routine exercise, can lead to a healthier, more

balanced lifestyle. Different styles, types, intensity, duration, frequency of

exercise, well into the optimal and targeted heart rate zones etc. can all

contribute positively and beneficial to your body in a different way. You are

utilizing your body and its systems to its fullest potential and you need to

keep it in its optimal functioning state. All systems, elements and components

work together, individually and collectively, cardiac, respiratory, circulatory,

nervous system, muscles, skeletal/bones etc. You need to take care of each

and of all to live at your best and get the most from exercises and workouts.

As a society and individuals we have to ensure that we are taking into

consideration our own inactive lifestyles and the risks they pose, example they


set for our children and putting us all at risk. We need to be less passive and

sedentary and more active and healthy.

Variety and types of exercises abound. There are many customized workouts,

private trainers and activities, levels of intensity that appeals to diverse

tastes, fitness levels, age and interests. Here are just some of what to

consider: aerobic classes, biking, running, swimming, walking, yoga and many

more.

Not all types of exercise are suited for all individuals and/or will get the results

necessarily that you are hoping or working for. Even that is a balancing act.

Running might not be suitable for someone with arthritis, for example, as the

benefits you are getting for your heart, might take its toll on your joints, so

you might be left, trying to find some middle-ground or picking another

activity altogether. Keep it fun, mix it up, doing things that you typically love

and would do, not make it a chore. Combination type training might also give

more wide-spread benefits including cardio and resistance, weight or strength

training.

Consulting with a fitness instructor, medical professional prior to starting any

new exercise, putting demands on your body is advisable and recommended.

Pace yourself, rest often and stay hydrated throughout. Gradually progress

and add repetition, exercise longer and with more intensity. Avoid and protect

yourself against injury, warming up and cooling down

Yoga, breathing exercises, relaxation, stretching, pilates and related sports,

workouts and custom regimens that work! There are many ways in every day

and a variety of sports and physical pursuits that can make the difference for

you and get you off to a great start customizing your new lifestyle, working for

overall wellness, balanced holistic and natural living. Popular stretching and

suppleness type light exercise regimens are to be recommended. You do not

even need a gym or complex equipment – your own home, television,

floormat and determination to live healthier, do something every day (up to

30 minutes), core and mid-section strengthening tones and enables your

body’s optimal potential.

There are many benefits stemming from this type of physical activity, getting

your body moving. Here are but a few of these:

• Increase your heart and strengthening it


• Regular workouts condition the body

• Core-weight and strength training toughens up your muscles

• Agility and mobility increases

• Flexibility and stamina grows over time

• Increased levels of energy to get more done in a day

• Less fatigue, stress and better coping with the demands of schedules and

busy lives

• Try and stick with other people who share your same fitness interests

• Plan your workouts. Building or scheduling them into your calendar might

help you stick to it more easily

If you are a loner and enjoy exercising by yourself, listen to some music or

read (if on treadmill) to keep your attention and not get bored – make it

something you look forward to each day.

Reflect, relax and replenish, restore and rejuvenate – those should be your

goals and motivation, outlook and inspiration for more active living. Even daily

routine tasks like vacuuming, housework, laundry and cleaning floors can be

opportunity to get some extra crunches, bends, stretches and even yoga-type

exercises in – its does not cost any money or take lots of time, but your body,

life, health and future will thank you for it.

Regardless of age, shape, reasons for increased physical activity, you need to

make exercise, daily a built-in, default part of your routine, life and life-style.

It is and does not have to be hard to do. Moderate and some activity, starting

slow, getting assistance and sticking with it for a couple of minutes, hours,

each day, then each week, every month, on weekends, will very soon have it

part of your functioning and you will not even spare it a thought anymore. The

experts say it take 14 days of repeated action and disciplined effort to

establish a new routine, so set a goal for yourself over the next two weeks to

get 15-30 minutes of activity into your day and see what happens!

Even for pregnant women, the elderly, professional athletes, those recovering

from injury, accidents, surgery or rehabilitating, can all stay in shape by

customizing and individualizing your very own personal workout, regimen,

type of activities and routines, so that it’s safe and optimally beneficial TO

YOU! Keeping your body, parts and whole, toned, conditioned, in good shape,

working order, will result in you having more success countering the effects of


aging, such as arthritis, increasing your mental sharpness and energy levels –

making you able to take on more and enjoy life for a change and for good.

Healthy eating and weight loss, management, control and sustaining a healthy

body weight does not need to be a life sentence, but a joy and pleasure. You

can enjoy life, food, meals, treats, snacks, eating, shopping, cooking,

desserts, without indulging, experiment without the guilt /regret and just

enjoy the right types of food, fueling your body and metabolism as it was

meant to be for peak performance. If you know, understand and make some

better choices about what you put into your system, daily, occasionally and

pay closer attention to what and why your body needs certain nutrients,

should avoid others and do things in moderation! There are many dietary

and nutritional aspects to consider if you are changing your life,

deliberately to live a healthier, more balanced lifestyle. We need to have a

deeper appreciation and understanding on food, food groups, what to eat and

why, what is more balanced and nutritious items, food choices, food

preparation, portion sizes and more.

If you are talking about food, there are FIVE groups to consider and pick your

menus from:

- dairy

- Fats, oils and sugars

- Grains, breads and pasta

- Protein, nuts, meat/meat alternatives - vegetables, fruits.

A balanced diet will contain something from each of these food groups every

day. Some food groups require more servings than other. Some foods should

be consumed with discretion, in moderation. Your age, health, weight and

activity level will all affect the portion sizes and choices that are optimal for

you – consult with a nutritional specialist or your doctor on what that means

for you and your personal, individual life, lifestyle, choices and challenges that

you might face.

When you consider these factors, you can easily form your own menu, eating,

nutritional plan that works its magic for you – especially when you combine it

with your exercise and renewed energy-filled life!


A healthy, balanced diet can be extremely easy to incorporate into your life –

start in the fruit and veggie section of your grocery store. Shop in the outer

aisles, milk, dairy, meat, breads, fresh produce and stay away from processed

foods, high calorie items, snacks, fats, oils, sugar, candy etc.

Here are just some of the things that you can consider for healthier eating:

- Enjoy three to five servings of vegetables a day - eating different colored

veggies, boosting anti-oxidant intake for example (purple fruits and veggies,

like eggplant, blueberries, plums, grapes, etc.)

- Eating more fresh, steamed, lightly cooked vegetables and vegetable juice

- Increasing the natural foods and sources of vitamins and minerals trace and

essential nutrients that our bodies need. - Enjoy two to four servings of fruit

a day

- Fruits have their share of vitamins and minerals, as well as natural sugars

(better than refined, white sugar, starches and processed, tinned, canned

foods)

- Juice that is 100% pure with no sugar added is better

- whole fruits boosting intake of fiber (under-skin nutrients, fiber in the skins

of peaches and apricots for example) are great too

- Eat and drink more milk, yogurt, and cheese for strong teeth and bones -

two to three servings a day, low-fat options being better for you in the long

run

- ensure your daily regimen and intake of calcium and other vitamins

- for lactose intolerant or vegan diets , there are soy milk, rice water, other

plants and nuts that can also boost this category for balanced eating

- Six to eleven servings of grains each day, preferably whole-grains for bread,

rice, pasta, and cereal.

- Avoid refined flours, sugars and baked goods

- Eating lean and smaller servings of fish, poultry, beef, pork, eggs, beans,

nuts, and of course tofu, two to three times a day

- fewer animal fats which aren’t healthy need to be a priority too

- Lean meat and meat alternatives , protein, minerals and vitamins are growth

essentials


- Include healthy services and choices of vegetable oils such as flax seed oil,

olive, omega 3 and 6 fish oils

- Don’t forget to drink a lot of water. Water is not just way to flush out toxin

but if you have more water in your body you will generally feel healthier and

fitter.

Losing weight can be a tough challenge and most of us battle with it at some

point in our lives, to some extent. A great starting point is awareness of what

your daily intake is, calorie needs, too little or too much and what it will take

to adjust your meals, snacks and types of food, portions etc., what you drink

to become second nature and healthier choices all-round. Your doctor or

nutrition specialist can help you with this. Portion sizes, how much and how

often we eat will also affect your weight and well-being. We oftentimes do not

eat regularly enough to sustain our metabolic rates and needs. Indulgence

and over-eating, snacking all make matters worse. Restaurants, drive-through

and eating out, convenience and fast foods, all have us putting more of the

wrong elements into our bodies, resulting in gaining weight over time and not

getting it off.

Food preparation methods and adapting recipes to facilitate and enable

healthier living will serve you well/better in the short, medium and over the

longer term, for your health and life.

Cut the fat and extra calories, we often hear everywhere. Restricting,

alternatives, changing and adapting your menus, flavorings, ingredients, types

of foods and how you prepare them, does not have to be hard at all. Here are

a couple of suggestions on how to get it done successfully:

- Apply this rule of thumb for all your home-made treats, cakes and cookies,

muffins, quick breads, fruit recipes, custards, and puddings.

- Baked goods can be healthier and enjoyed in moderation, on occasion,

- Check the labeling and packaging, nutritional information on the baked

goods your consume at present and eat only half what you are used to, in

order to see if it makes a difference for you

- cut back on the amount of sugar and fat

- reduce the number of calories that a recipe has

- spice it up with things like nutmeg, cinnamon, and vanilla


- take less than ONE third of what is indicated

- Reducing the amount of fat in recipes is important too

- Healthier fats and oils, less of it are the two rules to stick to

- 2 tablespoons of fat for every cup of flour is a good relation – adding apple

juice for consistency is highly recommended - Reduce salt intake by 50% in

all food preparation

- use salt-free seasonings, herbs, and spices even garlic, lime or fruit juices

for extra taste and flavor

- Avoid refined carbohydrates and overeating of the wrong foods are huge

culprits in our fast-food nation type eating styles, habits and patterns.

- Food allergies as well as insulin/glucagon balance needs to be considered as

well

If you can say no to alcoholic beverages and smoking please do.

Avoid crash diets. They are bad for health and you will gain what you have

lost once you take a break. Crash diets are not a solution to weight loss!

Another aspect to consider is good hygiene for living a healthy lifestyle.

Shower every day, brush and floss your teeth daily, wash your hands often,

wear clean clothes!

Skin care: Aging is inevitably part of life and we cannot cheat or escape it.

Here are the facts: as we grow older, skin dies, looses its elasticity, fine lines ,

even age spots appear, deep wrinkles start being more noticeable. We are

exposed to things like sun, diet, and anxiety, damaging our skin, premature

aging and many other manifestations in this category, with just as many

contributory causes and aggravators! It is hard to escape or deny.

• Avoid cortisone creams and medicinal interventions, unless for medical

purposes, healing

• Defense and protection is and should be a priority. Minimize exposure to

harmful chemicals, environmental stimulants, aggravators, like the sun and

wind, extreme cold/heat for example.

• Eat the right foods to keep your skin in mint condition


• Include in your diet things like omega 3 fatty acids (found in food such as

salmon and flax seeds), vitamin C (found in blueberries, strawberries, and

citrus fruits), vitamin E (found in many seeds), and anything containing

antioxidants (such as green tea).

• Reduce Stress and Anxiety, reflect, relax and exercise for a skin regiment

will do more than any topical treatment, ointment, lotion or ‘miracle’

product.

• There are numerous natural skin-care products that you can enjoy, apply to

your hearts content, without fear of polluting your body or putting toxins

into the otherwise balanced system, part and/or whole that is your body!

• Healing and optimal state of your skin, body and health, without medicines,

procedures etc., or other side affects are essential and most effective,

sustainable and preferable.

• Many elements with healing properties (like Aloe, Emu oils, Red colver,

Copiaba, Neem and countless others), natural plants and applications exist,

providing wide choice and options for optimal and ultimate care

• Many skin, body, as well as healthy habits, like drinking lots of water, eating

fresh fruit, getting fresh air, physical activity etc. are often overlooked.

• Skin conditions like eczema, psoriasis, shingles, rosacea, skin irritations, and

dry skin can all be symptoms and manifestations of other deeper or

underlying issues that need to be dealt with. It is not just merely about skin,

wrinkles and aging – it is the telltale signs of the condition, state and cry for

help of your body, parts, systems and whole! You can make a difference for

your skin, by what you put into and do with your body outside in and inside

out!

• Treating pain and skin problems effectively and naturally is possible, by

feeding it the right types of essential oils and fatty acids like Omega oils.

You need to sleep more, deeper, more often to function properly, optimally

and to be at your BEST! Depriving your body of sleep, is one of the surest

ways to disaster and undermining everything else that you are trying to

accomplish through your healthier living.

Insomnia and prolonged sleep loss , problems or interruptions in sleep

patterns, can have devastating effects. They can span with relative intensity

and severity the physical, the mental, and the emotional. Performance and

health can be directly affected.


Here are some tips to help you get a good night sleep:

• Avoid exercise before going to bed

• Chamomile tea or Valerian root also helps with insomnia and sleep- type

issues

• Do not drink alcohol prior to going to bed

• Do not submit yourself to stimulation, light, television, computer etc.

Meditate and reflect, just sit quietly and concentrate or relaxing the

muscles in your body, from your head to toe

• Ear-buds, sleep-aides, brain-wave stimulation products are also available

• Eat some protein, grapes just before going to bed

• Expend most of your energy during the day, be physically active and allow

your body to replenish

• Get up if you cannot sleep and read something, listen to music etc.

• If a medical diagnosis is not made, it can cause even life-threatening

conditions. Focus on breathing and relaxing techniques, visualization type

exercises, medication to assist you falling asleep more easily and readily.

• Inhaling and exhaling with deep breathing for 30 seconds, repeating it until

you fall asleep can also help you do so easier and stay asleep for longer, not

waking up feeling fatigue and tired.

• Surround yourself with tranquil colors, such as blue, yellow, or green.

• Take a hot shower or bath before bed

• Turn off all lights and/or other disturbances, get liners for your curtains, to

ensure that it is quite dark in the room

Tension busters and stress relief tactics will lighten your load!

• Identify and recognize triggers, causes and contributing factors that cause

stress in the first place: Injury, risk accidents, setbacks, financial difficulties,

death or loss, problems at work, family issues, illness, disease and/or poor

health, managing stress and demands on time, energy, resources, care of

others, mental, emotional, and physical health

• Changes to cope better and skills to learn and master, hone, harness and

refine at work, at home, or for improving your health and well- being

overall.


• Make relaxation techniques part of your personal strategy of life, take full

advantage of what nature and alternative therapies have to offer, like

massage, deep breathing, meditation, or yoga.

• Find creative, fun, variety and enjoyable ways to incorporate physical

activity into your lifestyle.

• Organize practical de-clutter structure, practice time management, prioritize,

eliminate, simplify – see if you can put one action word into action every

week and see your life change for the better.

• Tasks, lists and to do’s plan and structure – but control and manage them,

not being managed by it/them!

• Checklists, progress checks, tracking your development, improvement will

be motivational as well – REWARD yourself for accomplishments EAT

healthier and better, be happier and live with much less stress, even for 1

hour, 1 day and your life, health and future will thank you! Rest and relax -

every day- we are not designed or meant to be running on all cylinders

99.9% of the time!

• Deal with emotion, be authentic, honest and truthful with self and othersTap

into your network and supportive framework of friends, family, professional

counselors, and support groups.

• Work on developing a deep sense of purpose, belonging and contribution –

that have all the makings of a full, promising, rewarding and balanced life!

• Do things that you enjoy and take some time out for yourself (especially if

you are one of those who always says yes to the needs and wants of others,

at the expense of your own/self!).

• Deal with tough emotions, difficult people and situations, avoid conflict and

deal with the underlying causes of stress, not merely coping with symptoms

or aftermath of what went or could go wrong.

• Break away ever so often and do not take on more than you feel confident

you can handle – It’s OK to say NO – even if you do not believe it or can not

image yourself ever declining try it, you will be pleasantly surprised at the

response of self and others as well as the reward in the short, medium and

longer term!

• Don’t try to be perfect in everything that you do.

• Laugh and enjoy life to the fullest!

When you feel your shoulders tensing up with stress, tension or panic, feel

your heart racing, take a deep breath, close your eyes, relax the muscles of


your body and get back to the place where you feel it dissipating and get

back the control you know you need, restore and ONLY THEN ACT!

As mentioned, having a healthy lifestyle equals to having a good mental

health. If you are in your best condition, expect yourself to be more

productive than ever. Having a healthy body helps your mind to function

effectively, allowing you to focus on your work and other priorities. Being in

great shape also allows you to reach your full potential. Keep in mind that

having a healthy lifestyle keeps you from being depressed and upset.

Remember that your lifestyle choices impact your decision in life. It’s wiser to

start living healthy to have a more positive outlook in life.

Sticking with your healthy lifestyle can help you combat diseases in the

long run. Having regular exercise keeps your heart healthy, allowing your

cardiovascular system to function well. Remember that people who eat well

and workout regularly are less likely to get sick in the future. You can help

raise the odds of avoiding arthritis, stroke, diabetes and other illnesses by

making healthier choices every single day.

A healthy lifestyle boosts your energy level and can help you be more

active. Having the right amount of fuel is important to get your body working

the way you want it to be. This includes having enough sleep and drinking

enough water. Exercising helps your body receive more oxygen and nutrients,

giving you the energy you’ll need to last through the day.

If you know how to take care of our body, chances are you’re going to live a

longer life than expected. Living a healthy lifestyle improves longevity and

gives you more time with your loved ones. That reason should be enough for

you to keep pushing yourself to make healthy choices day by day.

Basic Weight Management Many people simply don’t understand the concept of metabolism and

metabolic change. This, equally as regrettably, is hardly their fault.

There is so much information floating around out there, much of it over the

‘net or through a “friend of a friend who has a personal trainer”, that there’s

bound to be some confusion and conflicting messages. Furthermore, many

people (quite understandably) mistake their own weight gain and loss

episodes as a matter of metabolic change. Sometimes this is true, and

sometimes it isn’t.


Some people think that the metabolism is a kind of organ, or a body part, that

influences digestion. Actually, the metabolism isn’t any particular body part.

It’s the process by which the body converts food into energy.

During this biochemical process, calories — from carbohydrates, fats and

proteins — are combined with oxygen to release the energy your body needs

to function.

The number of calories your body burns each day is called your total energy

expenditure. The following three factors make up your total energy

expenditure:

• Basic needs. Even when your body is at rest, it requires energy for the

basics, such as fuel for organs, breathing, circulating blood, adjusting

hormone levels, plus growing and repairing cells. Calories expended to cover

these basic functions are your basal metabolic rate. Typically, a person's

basal metabolic rate is the largest portion of energy use, representing

twothirds to three-quarters of the calories used each day. Energy needs for

these basic functions stay fairly consistent and aren't easily changed.

• Food processing. Digesting, absorbing, transporting and storing the food

you consume also takes calories. This accounts for about 10 percent of the

calories used each day. For the most part, your body's energy requirement

to process food stays relatively steady and isn't easily changed.

• Physical activity. Physical activity — such as playing tennis, walking to the

store, chasing after the dog and any other movement — accounts for the

remainder of calories used. You control the number of calories burned

depending on the frequency, duration and intensity of your activities.

It may seem logical to think that significant weight gain or being overweight is

related to a low metabolism or possibly even a condition such as under-active

thyroid gland (hypothyroidism). In reality, it's very uncommon for excess

weight to be related to a low metabolism. And most people who are

overweight don't have an underlying condition, such as hypothyroidism.

However, a medical evaluation can determine whether a medical condition

could be influencing your weight.

Weight gain is more likely due to an energy imbalance — consuming more

calories than your body burns. To lose weight, then, you need to create an

energy deficit by eating fewer calories, increasing the number of calories you

burn through physical activity, or preferably both.


If you and everyone else were physically and functionally identical, it would be

easy to determine the standard energy needs. But many factors influence

calorie requirements, including body size and composition, age, and sex.

To function properly, a bigger body mass requires more energy (more

calories) than does a smaller body mass. Also, muscle burns more calories

than fat does. So the more muscle you have in relation to fat, the higher your

basal metabolic rate.

As you get older, the amount of muscle tends to decrease and fat accounts for

more of your weight. Metabolism also slows naturally with age. Together these

changes reduce your calorie needs.

Men usually have less body fat and more muscle than do women of the same

age and weight. This is why men generally have a higher basal metabolic rate

and burn more calories than women do.

Your ability to change your basal metabolism is limited. However, you can

increase daily exercise and activity to build muscle tissue and burn more

calories. Your metabolism influences your energy needs, but it's your food

intake and physical activity that ultimately determine your weight. Losing

weight, like any task you undertake, requires that you have dedication and

motivation to succeed. This means you need to get your head in the right

place.

Remember that nothing takes off weight and keeps off weight like a

sensible, balanced diet and exercise. You’ve been equipped with the

knowledge that you need in order to take action. The next step – boosting

your metabolism – is all up to you. Good luck, have fun, and enjoy your

better, leaner healthier life!

Obesity in America is at an all-time high. One of out of every three Americans

is obese – a number that has doubled in just ten years. This epidemic is

growing out of control in other countries as well as fast food franchises open in

China, Japan, Germany, and other industrialized nations.

When you are overweight, it’s a serious issue. Carrying extra weight can make

you more susceptible to heart problems, diabetes, stroke, and various types of


cancer. It can also affect your body image as well thus causing problems with

your self-esteem.

You deserve to be healthier and take off some of that weight that is making

you unhealthy.

Begin with with a “baseline diet” that dictates at least half of your calories

come from vegetables, fruits, natural starches, and whole grains. The rest of

your diet should consist of low-fat proteins like fish, chicken, and lean beef.

Remember that 50 to 55% of your diet should be carbohydrates. It is a myth

that you should try and avoid carbohydrates when you are on a diet as they

are a ready source of energy. 25 to 30% of your diet should be proteins and

fats should only be 15 to 20 %.

Fix times to have meals and stick to it. Try to have food at fixed times of the

day. You can stretch these times by half an hour, but anything more than that

is going to affect your eating pattern, the result will either be a loss of

appetite or that famished feeling which will make you stuff yourself with more

than what is required the next time you eat.

Graze 5 to 6 times a day, instead of sticking to just three meals a day, try

grazing. Grazing means try having 5 or 6 smaller meals instead of three king

sized meals. It is an excellent way of having smaller quantities of food. Even if

you are at work or traveling, you can still have your meals. It’s time to put

your Vapos insulated lunch bag to good use! Versatile, it keeps your drinks

cold or your meals warm preventing them from getting soggy.

Do not skip meals. Choose a variety of foods from all food groups every day.

This is an excellent way of keeping deficiency diseases at bay and it helps you to

experiment with a variety of dishes and there by you do not get bored of your diet.

Choose white meat rather than red. White meat, which includes fish and fowl,

is miles better than red meat, which includes beef and pork for those trying to

lose weight.

Watch your fat intake. Each fat gram contains 9 calories so by reading the

total calories on a food and knowing the quantity of fat, you can estimate the

% of fat, which should in no way exceed 30% of the food. Change from table

butter to cholesterol free butter. Instead of frying things try baking them

without fat. Use a non stick frying pan for your cooking so that you do not

have to add oil.

Go crazy on vegetables. Fresh vegetables are better than cooked or canned

vegetables. Try to eat your vegetables raw. When you cook them, you are in

fact taking away nearly half the vitamins in them. Be careful of eating too

many fruits that contain a lot of natural sugars like oranges and peaches.


High Fiber multigrain breads are better than white breads. If you love Mexican

food, stick to whole wheat flour tortillas or corn tortillas when you choose your

burritos, enchiladas, or soft tacos. Pasta, white rice and white breads should

be avoided as they contain starches that can inhibit your weight loss.

When it comes to dairy, skim milk should be your first choice over whole milk

or two percent. Avoid drinking too much milk, however, because it naturally

contains some fats that can turn into unnecessary fat on you! Unfortunately,

cheese on a diet is also a big no-no. However, you can find low-fat or fat-free

cheese in most grocery stores, so always pick these first. But use it sparingly!

Eggs are all right on your diet, but you’re better off to use only the whites

instead of including the yolks. Egg substitutes are a great way to get your egg

fix, so look for these in the store as well. Fat-free sour cream is alright in

moderation, but try to substitute with plain yogurt instead.

Go ahead eat cheat food, but only for flavor. There are many things which you

have to avoid from your diet but which you may have an undying craving for.

Do not avoid them altogether. You could call them cheat foods and indulge in

them once in a while. But take care just to tingle your taste buds, don’t hog

on them. Instead of that share them with others.

Choose low fat substitutes or no fat substitutes. There are plenty of low fat or

even no fat substitutes available in the market so why not choose wisely.

Limit your sugar intake. Make chocolates a luxury and not a routine. If you

can’t have things unsweetened go for sugar substitutes. These things are just

as sweetening but are certainly not fattening.

Always choose food based on their weight-to-calorie ratio. You want to eat

food that weighs a lot but has few calories and avoid food that is light in

weight but hefty in calories. Avoid the "light weight-high calorie" way of

dieting. Many people don't want to eat regular sized meals because they think

that if their stomach feels heavy, they are eating a lot of calories.

Next, we’ll concentrate on those foods that you SHOULDN’T eat. Of course,

this could be a long list, so we’re going to touch on the worst and give you

some possible substitutions.

Beverages Stay away from anything with caffeine in it - don't forget that many sodas

have caffeine. Caffeine has the same insulin-stimulating, weight-loss-inhibiting

effect as aspartame. Unfortunately, this includes coffee. Stick to decaffeinated

sodas, teas, and coffees. Along the same lines, cut out any beverage that

contains aspartame (Nutra Sweet), high fructose corn syrup, or refined sugar.

Since you need to drink a lot of water in order to lose weight, try water with a

slice of lemon or lime in it. It can be very refreshing and very satisfying!

Alcohol is a no-no in any weight loss plan. It’s OK to have a glass of wine with


dinner, just don’t drink the whole bottle. There’s no better way to pack on the

pounds than to drink excessive amounts of alcohol – even the ones that claim

they have fewer calories. Moderation is the key with alcoholic beverages!

Boxed Pre-Packaged Foods In general, you should stay away from a lot of these products. If the

ingredients are not pronounceable, you should avoid them. In other words,

anything with a lot of chemicals on the ingredient list are not going to be good

for your diet. White rice, while very filling, contains starches that can inhibit

your weight loss. Stick to brown rice instead. Pasta mixes are usually also not

good because of the starches they contain. Stick to whole grain pastas

instead. They taste just as good and are much better for you!

Breads For the same reasons as pasta and white rice, white breads should also be

avoided. Whole grain breads provide you with the carbohydrates you need and

are less processed than the white breads. Be sure the bread you choose is

made with whole wheat flour instead of just wheat flour. Believe me, it makes

a difference. If you love Mexican food, stick to whole wheat flour tortillas or

corn tortillas when you choose your burritos, enchiladas, or soft tacos.

Canned and Jar Foods Again, anything that is canned or jarred needs to be free of excessive

chemicals. If the label contains ingredients with more than four syllables or

are hyphenated, it won’t be good for your diet. Chicken broth can be very

fatty, so stay away. So are many soup mixes. The good news is that there are

plenty of light or low fat choices out there. These are the ones you should

choose. Commercially-made tomato sauces or tomato based sauces contain

ridiculously huge amounts of sugar and salt. A better choice is to make these

sauces yourself where you can control what goes into it. We’ll have a recipe

later in the book for you to do just that! Do not eat canned fruit or canned

vegetables. If it’s been canned, it’s been cooked thus it loses some of it’s most

beneficial nutrients. They can also contain processed or refined sugars, so

stick to fresh fruits and veggies instead. If you have to have a little oil to cook

your foods in, choose extra virgin olive oil over the vegetable or corn based

oils.

Meats Choose only lean meats to get your protein intake. It’s commonly known that

you should try to stay away from red meats like beef. Of course, if you love

your steak, choose a lean cut and don’t make the portion any larger than your


clenched fist. Choose fresh fish instead of canned and be sure it’s of the lower

fat variety. This includes salmon, tilapia, and cod. Don’t bread your fish either,

broil it or grill it to get rid of any residual fat that might remain. White meat

chicken breasts are better than dark meat because the darker meat contains

more fat. The same applies to turkey. Tuna is always a good choice – even if

it’s canned. Just be sure to get the tuna canned in water – not oil!

Dairy Skim milk should be your first choice over whole milk or two percent. Avoid

drinking too much milk, however, because it naturally contains some fats that

can turn into unnecessary fat on you! Unfortunately, cheese on a diet is also a

big no-no. However, you can find low-fat or fat-free cheese in most grocery

stores, so always pick these first. Eggs are all right on your diet, but you’re

better off to use only the whites instead of including the yolks. Egg substitutes

are a great way to get your egg fix, so look for these in the store as well.

Fatfree sour cream is alright in moderation, but try to substitute with plain

yogurt instead.

Vegetables and Fruits Almost all fresh vegetables are good for you. It’s a generally accepted belief

that you can eat all the vegetables you want and still lose weight. That’s

pretty much true – as long as they’re prepared the correct way. It’s always

best to steam veggies. You can also drizzle them with a little olive oil and bake

them in the oven or – even better – roast them on the grill! Yummy! Be

careful of eating too many fruits that contain a lot of natural sugars like

oranges and peaches. Because the sugar is naturally there, it’s not horribly

bad for you, but you don’t want to overload on sugars because it can be

converted to fat. One big thing you must do when you decide that you want to

lose weight is to immediately clean the cupboards and refrigerator getting rid

of all the foods that can inhibit your diet. That means get rid of the chips,

processed sugar, canned fruits, etc.

The perfect diet should be combined with a healthy weight management or

activity program. Weight management may conjure up that dreaded

“exercise” word. And exercise to some means pushing the body beyond limits,

experiencing painful in joints, muscles, bones – everywhere. No pain no gain,

right? Wrong. Instead, replace the word “exercise” with “activity” and

incorporate this in your daily routine. And a general rule of thumb for

guidelines about “activity” would be to strive for a minimum of 30 minutes for

adults or 60 minutes for children of moderate physical activity daily.


Individual activity goals depend upon each person’s health and weight goals

and issues. Begin by checking with your medical advisor or healthcare

physician to get a green light on which activities would be suitable for you,

what your target weight range should be and a strategic plan to improve your

health. In a nutshell, during activities, calories are burned, pounds are shed in

the long run.

And the number of calories burned depends upon the duration and intensity or

the activity. Slow and steady is the rule of thumb. And note daily progress.

For those who have never been very active at all, it may be advisable to begin

slow like with walking 10 minutes each day, gradually building up time and

distance with increased “brisk” pacing.

Even if you can’t get out to walk, bike or swim, take stairs instead of elevators

and escalators. Clean your house. Clean your car. Wash windows. Wash your

dog. Check out exercise videos, cassettes and workout books from the public

library and put some of their ideas into action. Check out your local fitness

centers, YMCA, community center, too, for ideas. Partner up with a neighbor

to walk or join a community volleyball team. There are unlimited ways to be

active and enjoy life at the same time without using painful weight loss

strategies.

Good Nutrition Starts with the Basics

In a nutshell, the USDA Food Guide Pyramid presents a general outline of

which foods to eat daily. And it is based on the Dietary Guidelines presented

by the USDA and the U.S. Department of Health and Human Services. The

Pyramid recommends eating a variety of foods in order to get the nutrients

and calories needed for healthy weight maintenance.

The bottom foundation or the pyramid is a recommendation for 6-11 servings

of breads, pasta, rice and cereals. The actual breakdown is:

• For children (ages 2 to 6 years), women, some older adults (around

1,600 calories) - 6 servings

• For older children, teen girls, active women, most men (around 2,200

calories) – 9 servings

• Teen boys, active men (around 2,800 calories) - 11 servings


A serving of breads, pasta, rice and cereals would basically reflect the

following: 1 slice of bread, 1 ounce of ready-to-eat cereal; and 1/2 cup of

cooked of pasta, rice or cereal.

The next pyramid layer building upwards represents fruits and vegetables.

From 2-4 fruits are advised a day and 3-5 vegetables. The actual breakdown

is:


1,600 calories) - 3 servings of vegetables, 2 of fruit


calories) – 4 servings of vegetables, 3 of fruit

• Teen boys, active men (around 2,800 calories) - 5 servings of

vegetables, 4 of fruit

A serving of fruits and vegetables would basically reflect the following:

1 medium-sized fruit such as an apple, orange or a banana; 1/2 cup of

chopped, canned or cooked fruit; or three-fourths (3/4) cup of fruit juice. For

vegetables, a serving would be: a half (1/2) cup of raw, chopped or cooked

vegetables, except for raw, leafy ones that get 1 cup per serving; or 3/4 cup

of vegetable juice.

On up the pyramid is the Milk, Yogurt and Cheese Group also known as (AKA)

the Milk Group, which includes lactose-free and lactose-reduced milk products.

And the Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group AKA Meat and

Beans Group runs along side. From 2-3 servings of the Milk Group and 2-3

servings of the Meat and Beans Group are recommended. The actual

breakdown is:


1,600 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 5

ounces of Meat and Beans Group


calories) – 2 or 3 servings Milk Group, 2 servings for a total of 6 ounces

of Meat and Beans Group

• Teen boys, active men (around 2,800 calories) - 2 or 3 servings Milk

Group, 3 servings for a total of 7 ounces of Meat and Beans Group


A serving of both groups would basically reflect the following.

For the Milk Group, choose from 1 cup of yogurt or milk, 1.5 ounces of natural

cheese or 2 ounces of processed cheese.

And for the Meat and Beans Group, 2-3 ounces of cooked lean meat, fish or

poultry; 1/2 cup of cooked dry beans; 1/2 cup of tofu; 2.5 -ounce soyburger;

1 egg ; 2 tablespoons of peanut butter; or 1/3 cup of nuts.

At the top of the pyramid is the group of fats, oils and sweets. And all should

be “used sparingly.”

Mayo Clinic Healthy Weight Pyramid

The Mayo Clinic Healthy Weight Pyramid doesn’t differ too much from the

USDA Pyramid. It is based upon scientific research and patient healthcare as

reported by medical practitioners and dietitians of the Mayo Clinic, and by

weight-loss experts at Pennsylvania State University, and the University of

Alabama at Birmingham. The Pyramid was crafted threefold; to encourage

weight loss, weight maintenance and long- term health.

Let’s take a brief look at the Pyramid differences. The bottom two levels or the

Bread Group – now referred to as Carbohydrates, and the Fruits and Vegetables

Group, are reversed, resulting in the Fruits and Vegetables Group now being at the

bottom level. Also servings for Fruits and Vegetables are unlimited here. And

calories are counted throughout. In a nutshell, to plan the perfect Mayo Clinic diet,

a person would follow these 5 steps, as approved by his or her healthcare

practitioner:

Calories

Establish a calorie level that’s right for you based upon your physician’s

advice.

Servings

Determine the number of recommended servings for each food group.

Serving Size

Learn the preferred portions for #2 above.

Record

Log & monitor your progress.

Variety


Main success ingredient! Vary sensual appeal and tastes.

The A to Z of popular healthy food items

Now let’s take a look at the basic food elements in your perfect dietary plan;

fruits and vegetables group, bread, cereals, rice and past groups, meats and

beans group and dairy group. Each has different characteristics or helpful

nutritional value for your dietary needs.

Fruits and Vegetables

Fruits have very little if any protein and fat. Instead, they have carbohydrates,

generally fruit sugar or fructose and glucose. As Florida commercials tend to

announce, fruits offer us vitamins, C and B to be exact, as well as potassium,

fiber and other nutrients. While the sugar helps with maintaining blood sugar

levels, vitamins and other nutrients help ward off sickness and disease, and

fiber is important for waste disposal from the body.

Here is a peek at some fruits and their relationship to the perfect diet.

Apples

These help cleanse the system and aid lungs, and have been used as

laxatives, for fainting, melancholy and palpitations. Apples have been known

to help people with diabetes, heart disease, cancer and high cholesterol

trouble.

Apricots

These offer beta carotene and potassium. They aid in adding moisture to the

body, especially the breathing and throat areas. Apricots have been known to

help fight cancer and high blood pressure, prevent night blindness, aid those

with stomach and lung cancers, low energy and elderly with mental

depression.

Bananas

These have been noted to help with intestinal and lung problems, ulcers and

constipation, mental alertness, and increasing energy. They also help people

with diabetes, high blood pressure, heart disease risk, blood sugar level

maintenance, and the elderly with confusion.

Berries


A variety of berries has been noted to help with varicose veins, menstrual

problems, premature graying, joint ailments, insomnia, liver, spleen and

pancreas problems. They also help reduce cancer risk and aid with rheumatoid

arthritic solutions, weight loss issues, stomach and colon cancers.

Citrus Fruits

Oranges, tangerines, kumquats, lemons, limes - -help with stomach and colon

trouble and with anemia and infections (like scurvy) and colds. They are also

help people with cataracts and the prevention of colon and stomach cancers.

Figs

These work as laxatives and have been known to help with the treatment of

boils and anemia reduction, and the prevention of osteoporosis.

Grapes

Grapes are associated with cleansing the body and to help with water

retention, urinary issues, jaundice and hepatitis. They are also associated with

the healing of rheumatoid arthritis and aid with mental confusion / depression,

especially among the elderly.

Mangos

Mangos are noted to aid in the prevention of anemia and the strengthening of

the immune system. They also have been used to help with fighting off

infections and tumors and the prevention of cervical cancer. And they help

with the heal of diarrhea, sweating and mental alertness.

Papayas

This is a great source for vitamin C and is also noted for helping with male

fertility, with aiding white blood cells among the elderly, with intestinal

treatments and with cancer prevention.

Pears

Pears have similar characteristics as apples. They provide moisture for the

body, are slow to digest and have fairly little allergic responses reported. They

have also been used to help with coughing, diabetes, cholesterol levels,

dryness in the chest cavity, skin injuries, introducing babies to food, staving

off hunger and boosting brain power.


Pineapples

Their juice helps with digestion, dissolving blood clots (related to thrombosis)

and healing wounds. They have been known to help with cancer prevention.

Prunes – Help with iron deficiency and constipation. Prune puree can act as a

substitute in dietary cooking to lighten the fat low, working in place of butter

and margarine.

Now let’s look at some veggies. Again low in calories, vegetables are also high

in fiber content, vitamins and minerals, with little to zero protein and fats.

Check and see how some veggies affect your perfect diet.

Artichoke

Artichokes have been known to aid liver disease, kidneys and gallbladders.

They also help with large intestinal problems, skin and bowel cancer

prevention, high cholesterol and hepatitis.

Asparagus

Great source of some vitamin B, this veggie helps with water retention with

regards to kidneys and menstrual issues, cataracts and lung problems (some

bronchitis, tuberculosis).

Avocado

Great source for vitamins E and some Bs and oil, avocados help with the

immune systems in elderly people. They also aid the liver, lungs and

intestines (ulcer treatments), infertility in men and Parkinson’s Disease.

Broccoli

This has been noted to help with anemia, eye disorders like near-sightedness,

and infections, especially childhood ones like measles. Broccoli has also been

known to help counteract the effects of cigarette smoke and aid in many types

of cancer prevention. Cabbage – Cabbage has been used to help with lung and

digestive disorders, ulcers, wounds, joints, mastitis and acne. Is has been

reported to help with breast and prostate cancers, bacterial infections and

heart disease prevention.

Celery


This is helpful for those with high blood pressure, for those with rheumatoid

arthritis and for calming, not only with the liver but with stress and anxiety as

well.

Celery is also used to help with stomach, pancreas and spleen troubles, acne

and canker sores, burning urine and eye inflammation.

Legumes

These seed pod products help with the reduction of heart disease risk and help

with the healing of some cancers, blood sugar level maintenance and iron /

calcium maintenance in the body. They also aid people with anemia and

diabetes.

Mushrooms

These help white blood cells in the immune system, help fight some cancers

and heart disease and may help in the prevention of clotting, by blood

thinning. Onions – They have helped with heart disease prevention, bladder

(and other) cancer, and circulatory problems. They have also helped in healing

swelling from bug bites and bronchial inflammations. And onion tea is said to

have sedative qualities.

Potatoes / Other Roots

These root veggies are associated with the prevention of different cancers, the

prevention of blood clotting related with heart disease, and with protection

against inhaled nicotine (via smokers). Carrots further aid in stomach and

lung cancer care, food poisoning healing, iron deficiency, sexual problems and

night blindness. While beets help reduce heart disease risk and spina bifida

(with pregnant women). And they help with high blood pressure care and

muscle replenishing.

Pumpkins / Squash

These have been known to help with the prevention of prostate cancer and the

reduction of heart disease risk. They also aid in healing cataracts / retinal and

lens damage in the eye and with the flu and colds.

Soybeans

These help with osteoporosis risk reduction, lowering blood cholesterol levels,

and prostate and breast cancer reduction and prevention. Soybeans have also


been known for helping the spleen, blood and pancreas, and increasing milk

production in breast-feeding women.

Tomatoes

These help in the reduction of heart disease, the healing of prostate and other

cancers, and with the aging (both mentally and physically) process.

Bread, Cereals, Rice and Pasta

Cereals are considered staple foods. Depending upon the country, weather,

region, etc., popular varieties vary; corn, barley, oats, wheat, rice, millet.

Grains mainly give the body carbohydrates (mostly starches), some fiber,

protein, vitamins (mainly Bs and E) and minerals. Here is a peek at some

foods in this category.

Bread

This major energy source offers the body lots of nutrition, protein, calcium,

iron and B vitamins. Breads help reduce risk of infertility in men, anemia,

heart and spine problems, osteoporosis and colon cancer risk. Historically,

bread was prescribed as nature’s way to aid in colonic irrigation.

Corn

Corn may be able to help with spina bifida risk in babies. It helps with heart

disease and colon cancer prevention. Popped corn can be a great diet food,

depending upon the oil and additives (like butter) used. Corn silks have been

used in diuretic teas to help with high blood pressure, gallstones, kidney

stones, water retention, and urinary problems.

Oats

Oats are known to help with skin problems and in the treatment of depression,

anxiety and insomnia. The saponins, B vitamins and alkaloids in oats aid with

mood- lifting. Some forms of oats also work as antiseptic and heart disease

treatments, help lower blood pressure and with weight reduction (cause full

feeling and digest slowly) and are popular on diabetic menus.

Rice

Rice has been used for the healing of depression, for reducing colon cancer

risk, for reducing cholesterol levels and blood pressure. It offers quick energy


for the body, helps calm the stomach, is good for poor digestion and diarrhea,

and helps fight celiac disease. Rice cakes are great substitutions for dieters,

replacing breads.

Wheat

This traditional kidney toner help with the reduction and prevention of colon

and breast cancer, blocking of the arteries and heart disease. Wheat also aids

in mental functions including focus and calmness. Many pastas are made from

wheat and in this category. They offer carbohydrates, fiber and B vitamins to

the body.

Meats and Fish

Meats are a source of protein and iron. Mainly fat content needs to be of

concer with regards to perfect dietary planning. And leaner meats are

becoming more readily available; lean hamburger, buffalo, emu and ostrich.

Fish, also good protein sources, help reduce heart disease risk, inflammation

and blood clotting.

Fish

Oily fish have been known to help with bone density, to relieve psoriasis and

rheumatoid arthritic pain, and help prevent heart disease and anemia.

Shellfish helps with male fertility, brittle bones, weak muscles, weight loss and

the prevention of cancer. Meats – Aid male fertility, build body tissue, nervous

system damage and maintenance and help with the prevention of anemia and

osteoporosis.

Gamebirds / Poultry

These foods help enhance concentration and mood. They also aid in the

prevention of anemia and depression. And for those with allergies, turkey and

chicken are noted at rarely causing allergic reactions.

Dairy

Dairy products help in the prevention of tooth decay, protein deficiency, loss

of energy, high blood pressure, bone fractures, osteoporosis, rickets and some

cancers including colon.


Eating Convenience Food Made Easy

While it would be ideal to make all of our own snacks and meals from scratch

everyday, the plain and simple truth is that most of us simply don’t have that

kind of time. This is where we turn to convenience foods to meet our dietary

and weight loss needs. However, the right convenience foods in the right

amounts can easily be integrated into almost any diet.

Shop Smart

Never shop on an empty stomach. This will only make it harder for you to

make choices that are in your best interests. Always be prepared with a

thorough shopping list and do not divert from it. If an aisle is full of tempting

goodies but has nothing on your list, simply walk right by it, instead of down

it. If you see something healthy that you would like, but it’s not on your list,

jot it down and add it to the list next time. This will provide you with

something to look forward to.

Reach for the smaller bags and boxes of what you need when possible. The

less food you have leftover in your kitchen translates into less temptation.

Read Labels

All convenience foods are not the same. Depending on your chosen diet, some

will fit much better into your routine than others. This is why it’s important to

become an informed consumer and never place anything in your grocery

basket unless you’ve read the label and determined it’s in your best interests

to buy it.

Many snack foods come in different versions—low fat, reduced fat, low calorie,

low carbohydrate, low salt, etc. Choose the variety that best fits your dieting

needs.

Remember that different labels can mean entirely different things. The

following list may help you discern between them:

No calorie: Less than 5 calories per serving

Low calorie: Less than 40 calories per serving (or less than 120 calories per

meal)

Reduced calorie: 25% less calories than the same amount of a similar food

No fat: Less than 0.5g fat per serving

Low fat: Less than 3g fat per serving (less than 30% of calories from fat per

meal) Low saturated fat: Less than 1g fat per serving


Reduced fat: 25% less fat than the same amount of a similar food

No cholesterol: Less than 2mg cholesterol per serving

Low cholesterol: Less than 20mg cholesterol per serving

Reduced cholesterol: 25% less cholesterol than the same amount of a

similar food

No salt: Less than 5mg sodium per serving

Low salt: Less than 140mg sodium per serving

Reduced salt: 25% less sodium than the same amount of a similar food

No sugar: Less than 0.5g sugar per serving

Low sugar: No requirements—make sure to read the label

Reduced sugar: 25% less sugar than the same amount of a similar food

As you can see, eating six servings of a no-fat food can actually total as much

as 3g of fat. For someone who is severely restricting their fat intake, this can

greatly hinder their progress. It’s best to be informed and make wise shopping

decisions. Take charge and be responsible.

Cook smart - Hone in on or learn how to:

• Sauté, as with vegetables in water or broths.

• Use coking sprays or nonstick cookware.

• Cook in foil or parchment paper to seal in juicy flavors

• Trim fat from meats

• Stir-fry, bake, roast, poach, microwave, steam and broil

• Experiment with seasonings (herbs, spices)

Trim the Fat

Just because a macaroni and cheese frozen dinner is oozing extra cheese

doesn’t mean you have to eat it. A common sense approach to preparing and

consuming convenience foods can go a long way to making them healthier.

When you take a frozen meal out halfway to stir it, remove or blot away any

excess oils and fats. Transfer to a real plate when finished, so you can discard

the excess sauces.


If rice or pasta calls for a heaping tablespoon of butter, opt instead for a

conservative teaspoon of soy margarine or olive oil. Ultimately your rice will

taste the same and you won’t have all those extra calories to contend with.

Milk and cookies is a long-time favorite, but try for milk and crackers next

time. Experiment with jellies and spreads instead of the usual mayonnaise and

butter for toppings.

Portion Control

It’s easy to lose track of how much you’ve eaten when you drink or eat

straight from the container. Stay on track by carefully measuring out serving

sizes before you begin eating.

When you do buy items like chips or pretzels, locate the appropriate serving

size on the nutrition label. As soon as you arrive home, divide the larger bag

into individual servings in small plastic baggies.

In this same spirit, when snacking on any food, separate a single serving’s

worth and put it aside in a plate or bowl. Then immediately put the food away,

before you begin eating, to avoid temptation.

Try not to make the original packages easily accessible. Purchasing a bag

resealer is more effective than using chip clips, because you are less likely to

cut open a bag than to simply unclip it. Heavy-duty tape and hard-to-open

containers can also do the trick.

Fast Food

Ideally, fast food should be avoided. However, the ever-expanding menus at

many of the top fast-food chains are now offering many options that can fit

into a variety of diet plans.

Look for grilled meals instead of fried. Opt for alternate sides instead of French

fries if possible. Many chains offer salad and yogurt options as well.

Ask for substitutions if a menu item is not quite ideal. For example, you can

request a hamburger without a bun, or you can request a bun without a

hamburger. If you cannot get the substitution, make modifications yourself

before eating, i.e. throw the hamburger bun in a nearby garbage bin or

discard half your French fries.

Make Your Own

There’s no rule that says only store-bought, pre-packaged foods are

convenient. Take time on the weekend or on days off to do some

conscientious grocery shopping and cook one or two large meals of something


healthy that you enjoy. Separate into serving sizes and refrigerate (or freeze)

as necessary.

Buy fruits, vegetables, deli meats, and cheeses to snack on, and prepare them

ahead of time by slicing into bite-sized pieces. Separate into serving sizes and

store to use as snacks during the week; since they now require no

preparation, you’ll be more likely to reach for the carrot sticks and less likely

to reach for more processed convenience foods. Your own frozen vegetables

make a delicious side dish in a snap.

Voila! Now you have your own frozen dinners (or lunches, or snacks) with

much healthier contents.

Your Perfect Dietary Plan for a Day

Sometimes we get stuck for ideas and just don’t know what to eat. We may

have all the choices but actually seeing a healthy eating plan is a different

thing altogether.

In the following set menu for the day you will see a structured eating plan

without being restrictive. Always remember to get in at least 10 glasses of

water throughout the day. Feel free to use as is and then supplement one

choice for something else. The key is consistency and persistence.

Meal 1

1/2 cup Natural Oatmeal (can add cinnamon and a few berries [strawberry,

blueberry, raspberry, blackberry, watermelon)

Omelet

3 Egg Whites to every Whole Egg

Chopped Onion Chopped Pepper Black Beans

Green Tea

Meal 2

Raw Almonds or Cashews

Meal 3

Chicken Breast (Garlic & Pepper Seasoning & chopped onions)

Mixed Vegetables Pinto Beans

Meal 4


Salmon or Tuna (chopped in salad if you prefer)

Large Chopped Salad (onion, peppers, broccoli, tomato, cucumber,

macadamia oil and vinegar)

Meal 5

Raw Almonds or Cashews Green Tea

Now we have seen a healthy eating plan in action, it’s time to start getting

active and adding an exercise program into the mix to supercharge your

weight loss and increase your health. Let’s get active!

Other Ways to Burn More Fat | Muscle & Fitness

It’s important to decide what type of working out you want to engage in-

lifting weights, dancing, swimming, biking, etc.

It’s important that whatever you choose, you choose something that you

enjoy doing, to increase your chances of sticking to it. If, for example, you

choose weight lifting, you could start off with a workout that looks something

like this:

• 3 days a week, lift weights

• Each time, do a full-body workout

• Begin with stretches and some cardio to warm up

• Do 3 sets of 8-12 reps of one exercise per each body part (i.e.

shoulders, hamstrings, biceps, abs, etc.)

• Stretch as part of a cool down routine

If you decide to do just cardio instead as a starter, you could do something like

this:

• 3 days a week, do cardio

• Each time, you can either do the same form of cardio or switch it up

(i.e. elliptical trainer, treadmill, bike)

• Begin with stretches and some very easy, slow- paced cardio to warm

up

• Workout for 15-30 minutes, depending on your ability level


• Stretch as part of a cool down routine

It’s important to start off slow and gradually build up. With weight lifting, you

can add more weight to your lifts as you progress.

With cardio, you can add more time to your sessions as you progress. You

don’t want to jump in head deep and not have anywhere to progress to or

over train and get burnt out. Baby steps are key when starting a workout

program.

The secret to cardio training that could double your results... In less time!

Traditional long form cardio is getting bashed all over the place nowadays.

Cardio can definitely be effective and have its own place as part of a

welldesigned fitness program. Cardio should be one component of your

program, not the only component. Then the question that gets asked a lot is,

"if I'm training for fat loss, when should I do my cardio, before or after my

weight training session?"

So, weights then cardio, or cardio then weights? The answer is… Weights then

CARDIO! So why resistance training first?

For starters, if you do cardio first, your weight training performance (and

results) will suffer.

Here's a dirty little secret cardio bunnies and makers of "aerobics" dvds don't

want you to know. Intense, high quality weight training is MORE effective for

taking fat off and keeping it off than cardio! Hit the weights while you're fresh,

then move to your cardio. Yes, of course, you can do ten minutes of a general

warm up before.

Glycogen Depletion

By hitting the weights first, you'll also deplete your glycogen stores, leaving

your body primed and pumped to dip into its stores of excess body fat to fuel

the cardio portion of your workout.

The flip side of that is that fat is not an efficient fuel for weight training.

Glycogen is the preferred source of fuel for short, intense muscle contractions.

By hitting the weights first, you've allowed your body to have the preferred


muscle fuel available and primed it to burn fat as soon as you start your

cardio. So, if you want to be efficient and MAXIMIZE your results, it's strength

training first, then cardio!

Once you reach your initial goal, you may find yourself setting another one,

and that’s great. It’s important to always have something to work towards or

look forward to. When you are able to view fitness, health and wellness as a

journey and not just a destination, you will find it much more enjoyable.

Busted! 25 Myths for a Healthier Life Since this section is about reality and not myths, we consider that it is useful

for you to know what these myths are and that, if you come across them in a

magazine, at a fitness club, or just from the well-intentioned but misguided

advice of a friend, you can confidently say (or at least just think): sorry, but

that’s a myth; I’m not going to fall for that one!

Myth #1: Diet Pills

The general consensus on diet pills are contained in two powerful words:

BUYER BEWARE.

The problem here is that many makers of diet pills offer claims that simply

aren’t realistic; and if you read the fine-print of most of these advertisements,

you’ll see that they’re really too good to be true. Little notes like the claims

made in this advertisement are not typical should be enough of a wake-up call

to realize that there’s more to the story. In some cases, diet pills can help

boost metabolism temporarily. This, however, can be risky and generally

shouldn’t be done without a doctor’s say-so. Unfortunately, people can

become somewhat addicted to diet pills, and this can lead to disaster.

And before we go onto myth #2, remember that some diet pills are water loss

pills. That is, they are diuretics that promote water loss, usually through

excess urination. The jury on water-loss diet pills is somewhat less

openminded than diet pills in general: THEY DON’T WORK!

Seriously: water loss diet pills are built on the premise that you’ll lose weight

through water. And, yes, that’s true: if you urinate 15 times a day, you’re

physically going to weigh less. But this is not actual weight loss! This is merely

unhealthy temporary weight loss, and it will come roaring back the minute


that water stores are replenished through diet. Or, even harder to

comprehend, if a person taking these water pills fails to restore their body’s

fluid needs, they can actually suffer dehydration; which can, and has, led to

coma and death.

Myth #2: Drop Caloric Intake

Trying to lose weight by drastically cutting down calories doesn’t work; in fact,

it’s unhealthy. The thing to remember is that the body’s ability to lose weight

is not controlled by calories. Calories are the input. The real control mechanism

is that famous concept that you’ve become very familiar with: metabolism.

Calories are merely units of energy. It’s how your body deals with that energy

that determines whether weight is gained or lost. So with that being said,

cutting down your caloric intake to, say, 1000 calories a day isn’t necessarily

going to help you lose weight; because it doesn’t necessarily change your

metabolism.

Indeed, as you know, if you slow down your caloric intake, your body – which

is always trying to help you in the best way that it knows how – will slow down

its metabolism. Really, it makes sense: the body says that something has

gone wrong; instead of the 2000 calories that it needs, it’s only getting 1000.

The body doesn’t know why this is happening; it doesn’t know that you want

to lose weight. It just senses that something is wrong; perhaps you’re trapped

in a cave or something, or stuck in a snowstorm. So the body, trying to help

you, will slow down its metabolism; it will do its best to slow down the

conversion rate, so that you have as much energy on hand as possible.

Now, if your body was able to read this book and you could say: look, please

just do what you normally do, but do it with 1000 fewer calories a day for a

while, then we might actually get somewhere. But the body doesn’t work that

way. It won’t help you lose weight if you dramatically cut down on calories. It

will slow down metabolism, and (here’s the worst part), if and when you ever

increase calories again, your body will have to deal with that via a slower

metabolic engine. So you can actually gain weight if, after cutting down your

calories for a period of time, you find that you consume extra calories (say

while on vacation or something).

Myth #3: Low Intensity Workouts


It’s fair to say that any exercise is better than no exercise. So if you lead a

sedentary lifestyle, then even walking around your block for 10 minutes a day

is going to something positive for your body and its metabolism.

True, that difference may be imperceptible to the naked eye, the bottom line

is that exercise is good. Yet with this being said, some people believe that

they should perform low-intensity workouts even when they could be

performing more high-intensity workouts. That is, instead of jogging for 20

minutes with their heart at the top end of their aerobic zone, they opt for

lowintensity jogs that barely break a sweat.

Low intensity workouts simply don’t lead to a faster metabolism; they can’t.

Remember, as we discussed very early in this book, metabolism is a process.

And that process is really one of two types: taking energy and making cells

(anabolism), or breaking cells down to make energy (catabolism).

If you don’t achieve a high-intensity workout, your body can’t tap achieve

catabolism; it won’t need to. And the only way your body is going to go and

break down existing cells is if it needs to.

So keep this in mind as you exercise, either at home or at a gym. Low

intensity workouts are better than nothing at all; and they may be necessary

if you’re recovering from injury, or just starting out on the exercise journey.

But once you reach a level of basic fitness, only high intensity (aerobic)

workouts will make a difference in terms of your metabolism. High intensity

workouts force your body to find energy to help you maintain that level of

exercise; and it does so through catabolism.

Myth #4: Too Much Focus

Speeding up your metabolism and achieving your weight loss goals involved a

certain degree of focus; after all, there’s a lot of things competing for your

attention (including that delicious Chef’s Special pecan pie!), and you certainly

need to be able to keep your eye on the goal in order to maintain your

program. Yet sometimes too much focus can be a bad thing; and some dieters

understand this all too well.

Remember: speeding up your metabolism is a holistic effort that includes

exercise, lifestyle, and diet changes. Focusing on only one of these at the


expense of the others (either one or both) can be detrimental. In fact, in some

cases, it can be counter-productive. So the myth here is that you shouldn’t go

all out and focus on becoming an exercise guru, and then move onto lifestyle,

and then to diet.

Myth #5: I Just Want To Tone Up

There is no such thing as getting toned. You can build muscle and you can

burn fat. That's it. What most people call toning up is burning away fat while

preserving lean muscle. You don't want to lose muscle along with the fat or

you'll just be a smaller version of your fat self, or what we call skinny fat.

Myth #6: You Can Never Eat Your Favorite Foods Again

Just not true. Of course you can. Can you eat whatever you want, whenever

you want. No, but that doesn't mean you can never have ice cream, or pizza,

or potato chips again. Allow yourself treats in moderation. If you want a

cupcake, have one, just have it after a hard workout. Plan smart and you’ll

still be able to enjoy what you love without derailing your progress or

maintenance.

Myth #7: Munching on salads is a staple of any good diet

While it’s true that a big bowl of greens contains several health benefits, it

also has a tendency to be ruined by carelessness. By tossing on too much

extra cheese, croutons, and processed meats, you can easily add hundreds of

calories, sodium, and saturated fats. Not to mention the added fat calories of

too much dressing!

Myth #8: The gym is the ‘best’ way to get fit

Complete lies. The ‘best’ way to get fit is the way you enjoy and you’re able to

stick at. Whether that’s jogging in the park, or dancing along to an exercise

DVD in your living room; you won’t get fit at a gym if you can’t stand the

thought of going.

Myth #9: Constant Grazing Boosts Your Metabolism


Are six small meals really better for your metabolism than a healthy

threemeals-a-day diet? Well, NO. If you keep eating small amounts of food

throughout the day, you'll never burn any fat.

When you're constantly eating, you're consistently releasing insulin, which

puts your body into its "absorptive phase." Basically what this means is that

the insulin in your body is storing sugar — and not letting other enzymes in

your body release sugar to break down fat. The goal is for your body to be in

"postabsorptive phase," where it uses your energy stores for sustenance, and

burns more fat.

Grazing can also cause you to lose track of the calories you've consumed.

When you have three, well-balanced meals a day and one snack, it's easy to

keep count and it's much easier to nutritionally balance your meals.

Alternatively, when you have six small meals it becomes harder to count and

remember how many calories you've eaten in a particular day. It also

becomes more difficult to ensure that each time you're eating, you're

consuming the appropriate combination of macronutrients like healthy

proteins, fats, and carbs.

Psychologically, grazing can leave you wanting more because you never sit

down to have a full meal. Instead, you should eat every four hours — three

meals per day with one snack between lunch and dinner. Eating every four

hours stabilizes your blood sugar, optimizes insulin production and keeps your

hunger in check. This way, your body will use your energy stores and burn

more fat!

Myth #10: You can lose weight if you stop eating after 6 PM

Eliminating food after 6:00 p.m. is one way to restrict the total number of

calories you consume each day -- which is a good weight loss strategy, but it

won’t magically help you lose weight. Eating small, nutrient-rich snacks after

6:00 p.m. may even have some benefits, such as boosting muscle protein

synthesis. Even though eating after 6:00 p.m. doesn’t directly affect weight

loss, late-night snacking often leads to overeating.

People who eat in the evening should limit their snack to 200 calories or less,

avoid mixed meals and focus on one macronutrient. Depending on the type of

diet you follow, you may choose a snack that’s high in protein -- such as a

boiled egg or a few slices of nitrate-free turkey breast; or, if you prefer a

highcarb option, you can have a slice of whole-grain toast. If you have a


difficult time sleeping, eat a small amount of tryptophan-containing protein,

such as chicken or soybeans, together with complex carbs. Tryptophan helps

you sleep, but carbs are needed to get tryptophan into the brain Finally, have

your last snack 30 to 45 minutes before going to sleep to prevent indigestion

or acid reflux.

Myth #10: All fats make you fat. Carbohydrates are evil.

Gaining a little knowledge on “good” fats and “bad” fats can greatly help

improve your overall health and well-being. A simple breakdown goes like

this: trans fats and saturated fats are bad because they raise cholesterol and

the risk of heart disease. On the other hand, monounsaturated fats and

polyunsaturated fats have the complete opposite effect and are considered

good fats for your health.

Our body uses carbs to create energy. Good carbs are generally found in foods

that are high in fiber. Fruits are a great example because they contain natural

sugars and vitamins, plus they’re an excellent source of fiber. Bad carbs, such

as potato chips and sweets, can lead to obesity and high blood pressure.

Myth #11: Vegetarian diet, busted!

Meat doesn't have a monopoly on protein. In fact, almost all foods (except

alcohol and sugar) contain some. A half-cup of beans even has about the

same amount of protein as one ounce of meat. To get all of your essential

amino acids, focus on eating a variety of protein-packed plants, including

lentils, beans, nuts, seeds, and milk (almond works if you're cutting out

dairy). Bonus: Vegetarian diets tend to have higher levels of fiber,

magnesium, potassium, folate, carotenoids, flavonoids, and vitamins C and E

than omnivorous ones.

Trimming your meat habit (even just a little) could cut your risk of cancer,

diabetes, and heart disease. Even if you decide to go full-veg for health

reasons, it's OK to give in and have a buffalo wing during the game or a slice

of turkey on Thanksgiving. Pay attention to meat substitutes. Not all of them

are healthy, being often full of sodium, preservatives, and additives, so in

some cases, it's healthier to just eat the real thing. Remember, vegetarianism

doesn't have to be all or nothing!


If you're hungry on a no-meat diet, chances are you are doing something

wrong—namely, not getting enough fiber, fat, or protein. Fiber, the

indigestible part of a plant, literally keeps your gut full and stabilizes blood

sugar levels to prevent cravings, while fat and protein are both energy rich

and slow to digest. So, if your stomach is growling, grab a handful of nuts.

They're packed with a power combo of fiber, protein, and healthy fats.

If your energy levels do drop, you probably aren't getting enough vitamin B12

or iron. These nutrients are both rich in meat, but are also found in dairy and

eggs, and plenty of non-animal products are fortified with B12. To get the

most from iron-rich foods like spinach, lentils, chickpeas, beans, and cashews,

eat them alongside vitamin C-filled foods like oranges, tomatoes, and broccoli.

Vitamin C actually helps your body absorb more iron.

Myth #12: Water myths, busted!

Coffee, tea and soft drinks are sufficient sources of liquid!

They’re NOT. Caffeine causes dehydration, soft drinks are full of sugar or

sweetener.

Drinking water makes me bloated!

Drinking a lot of water very quickly might just temporarily bloat your tummy,

so listen to your body and slow down a bit. If you have real persistent bloating

issues it could be something else like a tummy bug or constipation so best

chat to your doctor about it.

It’s not healthy to drink water when eating!

Drinking (in moderation) while eating will balance your food intake and will

actually improve food digestion. This is why your doctor will always

recommend drinking before and during meals.

I shouldn’t drink water in the morning!

The morning is actually a great time to drink a glass of water! Drinking water

is healthy throughout the day. Just don’t go drinking 3 litres of water all at

once – at any time of the day. That’s not wise. And you’d need a toilet to be

really nearby.


I don’t sweat so I don’t need to drink water!

Yes, I work in an office with air conditionning. You still need to drink water,

even if you’re not thisty. Your body constantly loses water to balance its

temperature. You might feel superficially comfortable because any sweat is

discreetly evaporating, but you’re still losing water that you need to replace.

Myth #13: Mixing drinks gives you a worse hangover

Your head’s pounding, your mouth is dry and you can’t remember how you got

home. And then you recall that vodka shot, followed by a bottle of beer... and

a red wine nightcap. But mixing drinks doesn’t actually make you more drunk,

or give you a worse hangover. It’s all down to the total amount of ethanol (the

proper name for alcohol) you have consumed. And don’t fall for the ‘hair of the

dog’ either – it’s a myth that will simply prolong the agony as your body has to

process yet more booze!

Myth #14: Gluten free foods are healthier

Unless you have coeliac disease (just 1% of the population) there is no need

to reach for the pricey gluten-free options in the supermarket.

In fact, a lot of gluten-free products are much higher in fat, salt and sugar.

Meanwhile, if you think you may have the condition, giving up gluten will

simply make it much harder for you to get a proper diagnosis.

Myth #15: Red meat is bad for you

For some people, meat is not necessary, especially as the main part of their

diet. For others, meat at least once a day is absolutely necessary. These are

people who suffer form low iron, need more protein or often feel weak. It

depends on what your body needs.

If you do eat meat, opt for organic wherever possible. This way you know the

animal were raised with organic feed, didn’t receive hormones or pesticides,

and treated more humanely. If possible, also shoot for locally raised. For

seafood, use the sustainability guide to determine what the best choices are.

Red meat is rich in protein and a variety of vitamins and minerals. But you still

shouldn’t each too much as studies show that eating large amounts increases

the risk of bowel cancer. The Department of Health recommends a maximum

of 70g of red or processed meat each day, with the emphasis on eating more

fresh meat. Swap to fish and chicken.

Myth #16: The three-second rule


Sorry, but that strawberry you just dropped on the kitchen floor becomes

contaminated with bacteria within milliseconds so that three-second rule is

useless.

Myth #17: Sugar causes kids to be giddy

There’s no evidence that sugar causes children to become hyperactive.

But regularly eating sugary foods and drinks is proven to increase the risk of

tooth decay and large amounts have been linked to obesity in both children

and adults. Sugary drinks in particular are thought to result in bigger weight

gains and make us more prone to getting type 2 diabetes. Children aged four

to six should have no more than 5tsp free sugars a day, and six to 10 year

old, a maximum of 6tsp.

Myth #18: Feed a cold, starve a fever

There’s no medical reason to limit foods when you’re feverish – but you might

have less of an appetite meaning you can’t tolerate many foods. The raised

temperature with a fever actually increases your metabolic rate, which burns

more calories, so it actually becomes more important to take in extra calories.

The priority though should be making sure you drink plenty – all the sweating

that goes with a fever means your losing more fluid than normal and so can

quickly become dehydrated.

Myth #19: Eggs should be avoided because of their high cholesterol content

For years the humble egg has been considered a health risk due to its high

cholesterol content – but health experts now know that the cholesterol in food

has little impact on our blood cholesterol.

Instead, it’s high intakes of saturated fats that increase the cholesterol in our

blood, putting us at risk of heart disease. Eggs are also a good source of

inexpensive, high quality protein – great if you’re a vegetarian – as well as

many other nutrients including zinc, iron and vitamin D.

Myth #20: Frozen and canned fruits and vegetables are less nutritious than

fresh ones

Fruit and veg that are to be canned or frozen are usually processed very

quickly after they’ve been picked. This means they retain most of their

vitamins and minerals.

In contrast, many ‘fresh’ fruit and veg may have travelled long distances,

been stored for some time, and then spent days on the supermarket shelves


and in your kitchen, during which time, many nutrients such as vitamin C and

folate (a B vitamin) will have been lost.

Myth #21: Healthy Eating On-the-Go Is Impossible

It is far better to make your own food and Vapos lunch bag is a great meal

companion on-the-go. However sometimes this isn’t possible. Most fast food

restaurants and convenience stores offer a limited amount of healthy foods,

but there are options for eating on the go.

First, try the salad or “hot bar” at your local (healthy) grocery store. You’ll find

plenty of healthy eating options at these. You can also look in the produce

section for fresh, cold-pressed juices at most grocery stores, which means

that you can get plenty of servings of fruits and veggies. You can also look for

healthier, less-processed options at a few fast food places. Some chains are

starting to make better choices as far as the quality of their products. Look for

places that use grass-fed beef, organic chicken, organic tofu, and plenty of

fresh vegetable options.

It’s advisable to be a picky diner when dining out. Don’t be afraid to ask for

modifications to menu items. If you order vegetables, ask that they be cooked

in olive oil, not butter. Ask for half of your entrée to be boxed before it’s even

brought out. Ask for sauces and dressings to be served on the side instead of

on the dish or salad. There are tons of calorie traps lurking at restaurants, but

if you’re smart, you can work your way around them. Also, keep your taste

buds on their toes and incorporate new healthy foods to keep things from

getting boring.

Myth #22: Fasting Helps You Lose Weight and Detox

Straight up fasting (not for religious or cultural purposes) is not a great idea.

Eating absolutely nothing for days on end will definitely give your body time to

shed some excess weight, but it will also kick it into full-on starvation mode,

causing you to hold onto everything you eat once you do again start eating.

And honestly, you don’t learn much from not eating anything, besides what it

feels like to be starving.

This is where a Detox or Cleanse comes into play. Instead of fasting

completely, you can consume juices, smoothies and fresh produce to give

your body a break, but still nourish it while you do so. Most cleanses focus on

bombarding your body with large doses of nutrients, from juices and whole

foods, so it becomes a part of your lifestyle, not just a temporary fix. A

healthy cleanse, versus a fast, will leave you with new habits and techniques

to incorporate into you new, healthy lifestyle.


Myth #23: No pain, no gain!

While it’s absolutely true that you should push yourself and try to extend the

limits of your endurance when you exercise, it’s not true at all that the best

workouts are the ones that leave you feeling horrible, sore, and beat up the

next day. However, some muscle soreness is unavoidable, especially if you are

new to exercise. It’s important to remember that your workouts should still be

challenging, but if you’re experiencing pain, you should stop. In fact, if your

workouts hurt, you probably won’t be as motivated to continue them, which is

exactly the opposite of what your workouts should be.

Myth #23: You need a sports drink when exercising to replenish your body’s

electrolytes, minerals etc

This is particularly true only for those high-intensity exercises that last longer

than an hour, such as a marathon or triathlon to improve performance. The

sports drinks provide water to replace what is lost in sweat and sugar

(glucose). As for low-intensity exercise though, or people who just hit the

treadmill for a half-hour every night after work, or bike around town on the

weekends, they are not necessary at all. On the contrary, if you are exercising

with the goal of losing weight, the calories in the sports drink you consume

might offset the calories you burned during exercise.

Myth #24: You need to take supplements to build muscle

Supplements can help, especially if you’re a bodybuilder or strength trainer,

but the typical person who does some weight training two or three times a

week to stay fit and build a little muscle mass doesn’t need to chug creatine or

protein shakes in order to build muscle. Protein can be easily obtained from

food, meaning that supplements are unnecessary. No one’s telling you to skip

the protein shake if you think it’s tasty and enjoy it, but remember it’s

essentially another meal—a caloric intake you may not need if you’re just

going to go home and make dinner—which, if you make something rich in

protein as well as other vitamins and nutrients, will give you the benefits of

the shake in a more complete package.

Myth #25: What is wrong with just skipping breakfast, having a light lunch

and a huge dinner?

It is so important to eat your biggest meal in the morning followed by smaller

meals as the day goes on. Eating a full breakfast wakes your metabolism up

and gives you the fuel to function throughout the day, leading to weight loss

goals.


The first reason is that people who eat breakfast are much less inclined to

snack throughout the morning. For example, if you had a good breakfast of

fruit and low- sugar cereal in the morning, your chances of visiting the

vending machine at work around 10:30am diminish significantly. Of course, as

you recall from our previous discussion on eating more frequently, this doesn’t

mean that you shouldn’t eat something between breakfast and lunch. It

simply means that, since you won’t be extremely hungry at 10:30am (because

you skipped breakfast), you’ll be less inclined to eat anything that you get

your hands on; such as a nice donut that your co-worker was kind enough to

offer you. In other words, by starting your day in a nutritious way, you’ll have

more control over what you eat throughout the day.

The second reason is more aligned with metabolism-boosting. Studies have

shown that metabolism slows during sleep, and doesn’t typically get going

again until you eat. Therefore, starting the day with breakfast is like

kickstarting your metabolism. You’ll actually burn more calories throughout

the day, simply by eating breakfast (hey, who knew?!).

Remember: as you eat your breakfast, control both the portion and the

contents. You don’t want to eat to the point of complete fullness; because,

remember, you want to eat throughout the day and you won’t be able to do

that if you’re stuffed.

At the same time, beware of high-fat breakfasts. Studies have shown that

high-fat breakfasts, such as those that include bacon and sausage, not only

deliver lots of calories (there are 9 calories for every gram of fat, as compared

to 4 for every gram of carbohydrates and proteins, respectively).

But they also can make you very hungry again, very soon! So in addition to

having ingested a lot of fat (and hence a lot of calories), you’ll typically find

yourself rather ravenous again in a few hours.

Alternatively, breakfasts that are high in fiber take longer to digest, and thus,

the body won’t be hungry again for a while. This is something to bear in mind;

and it may explain why many people who eat breakfast find themselves

painfully hungry by lunchtime; it’s not their “overactive metabolism” at work;

it’s the high fat content, which has been swiftly digested.


Tips for Managing Life at Work Start Finishing the Stuff that Matters

Effective individuals master a set of skills that enable them to take charge of

the workload, and say adios to the often intense stress of work overload. Here

is a sampling!

Time Skills

At the core of time management is a crucial shift in direction: Center on

results, not on being busy. Many individuals spend their days in a fury of

activity, but accomplish very little, as they're not concentrating their effort on

the affairs that matter the most.

To begin managing time effectively, you require goal setting. When you

understand where you're going, you are able to then work out what precisely

needs to be done, in what order. Without suitable goal setting, you'll fool away

your time on a disarray of conflicting precedences.

Individuals tend to disregard goal setting as it requires time and effort. What

they neglect to consider is that a little time and effort injected now saves an

tremendous amount of time, effort and thwarting in the future.

Prioritizing what needs to be done is particularly crucial. Without it, you might

work very hard, but you won’t be accomplishing the results you want as what

you're working on isn't of strategical importance.

Many individuals have a “to-do” list of some form. The issue with many of

these lists is they're just a accumulation of things that need to get done.

There's no rhyme or reason to the list and, because of this, the work they

accomplish is just as unstructured. To work with efficiency you need to work

at the most crucial, highest value tasks. This way you won’t get caught

clambering to get something vital done as the deadline comes near.

Having a plan and recognizing how to prioritize it is one affair. The succeeding

issue is recognizing what to do to minimise the disruptions you face during

your day. It's widely known that managers get very little continuous time to

work at their priority tasks. There are calls, data requests, queries from


employees, and a whole host of issues that pop up out of the blue. Some do

need to be addressed straightaway, but others need to be handled.

“I’ll get to it afterwards” has led to the ruin of many a good employee. After

too many “laters” the work stacks up so high that any job seems

unsurmountable. Procrastination is as enticing as it is lethal. The best way to

beat it is to acknowledge that you do dillydally. Then you need to work out

why. Perhaps you're afraid of bombing? When you know why you

procrastinate then you are able to plan to get out of the habit. Reinforce

yourself for getting jobs completed, and remind yourself on a regular basis of

the ugly effects of not doing those tedious tasks!

Much of time management boils down to effective scheduling of your time.

When you recognize what your goals and precedences are, you then need to

understand how to go about making a schedule that keeps you on track, and

protects you from tension.

This means comprehending the factors that bear upon the time you have

useable for work. You not only have to schedule priority jobs, you have to

leave room for disruptions, and time for those unforeseen events that

otherwise bring bedlam to your schedule. By producing a rich schedule that

reflects your precedences and well as backs up your personal goals, you've a

victorious combination: One that will let you control your time and keep your

life in equilibrium.

Goal Setting Skills

If you prefer to succeed, you need to set goals. Without goals you miss focus

and direction. Goal setting not only lets you take charge of your life's

direction; it likewise supplies you a benchmark for regulating whether you're

really succeeding. Consider it: Having a million bucks in the bank is only proof

of success if among your goals is to accumulate wealth. If your goal is to

exercise acts of brotherly love, then keeping the income for yourself is

abruptly different than how you would specify success.

To achieve your goals, you need to know how to set them. You can not merely

say, "I wish." and expect it to happen. Goal setting is a procedure that begins

with deliberate consideration of what you want to accomplish, and ends with a

lot of hard work to really do it. In between there are a few very well outlined

steps that go past the particulars of each goal. Recognizing these steps will let

you devise goals that you are able to achieve.


As you set goals for yourself, it's crucial that they propel you: This means

making a point that it is something that's significant to you and there's value

in accomplishing it. If you've little concern in the final result, or it's irrelevant

given the bigger picture, then the probabilities of you putting in the work to

make it happen are low. Motivation is keystone to accomplishing goals.

The physical act of putting down or writing a goal makes it actual and

tangible. You've no self-justification for forgetting about it. As you compose,

utilize the word "will" rather than "want to" or "may". For instance, "I will

increase my revenue by 10% this year." Not, "I would like to increase my

revenue by 10% this year." The first goal statement has mightiness and you

can "see" yourself increasing revenue, the second lacks passion and gives you

an out if you get sidetracked.

Making an action plan is often neglected in the procedure of goal setting. You

get so centered on the result that you forget to plan all of the steps that are

required along the way. By writing up the individual steps, and then crossing

each one off as you finish it, you'll recognize that you're making progress

toward your elemental goal. This is particularly crucial if your goal is large and

demanding, or long-run.

Remember, goal setting is an “in progress" process not just a means to a

finish. Establish reminders to keep you on track and think to review your goals

unceasingly. Your end goal might remain quite similar over the long-run but

the action plan you set for yourself along the way can alter significantly. Make

certain the relevance, value, and necessity stay high.

Goal setting is much more than merely saying you wish something to happen.

Unless you distinctly specify precisely what you want and comprehend why

you want it the first place, your likelihood of success are substantially

reduced. By following these rules you are able to set goals confidently and

savor the satisfaction that comes along with knowing you accomplished what

you set out to do. What will you resolve to achieve toady?

Prioritization Skills

Prioritization is the requisite skill you need to make the very best use of your

efforts, and those around you. It's especially crucial when time is fixed and

demands are seemingly inexhaustible. It helps you to spend your time wisely,

freeing people up from more insignificant tasks that can be served later.


With beneficial prioritization you are able to bring order to bedlam, massively

cut stress, and move onward with success. Without it, you'll stagger around,

drowning in competing needs.

At a simple level, you are able to prioritize based on time restraints, on the

possible profitability or advantage of the task you are facing, or on the

pressure level you're under to complete a task:

• Prioritization established on project value or profitableness is likely the most

commonly-used and intellectual basis for prioritization. Whether this is

established on a subjective hypothesis at value or a advanced financial

valuation, it oftentimes gives the most effective outcomes.

• Time restraints are crucial where others are depending upon you to

complete a project, and especially where this undertaking is on the vital path

of a significant project. Here, a little amount of your own sweat can go a

very long way.

• And it's an audacious (and possibly foolish) individual who holds out on his

or an upper level pressure to finish a chore, when that pressure is fair and

legitimate.

Begin by writing down all of the undertakings that you need to get done, and

if they're big, break them down into their component part factors. If these still

appear big, break them down once more. Do this till you have named

everything that you have to accomplish, and till jobs will take no more than

one to two hours to get done. This might be a big and daunting list, but our

next step gets in there and makes it manageable!

Following, work through these tasks apportioning priorities from A (very

crucial, or very pressing) to F (insignificant, or not at all pressing). If too many

jobs have a high precedence, work through the list once more and bump the

more insignificant ones. Once you have done this, re-script the list in priority

order.

You'll then have a accurate plan that you are able to utilize to do away with

the troubles you face. You'll be able to take on these in order of importance or

urgency. This allows for you to separate crucial jobs from the numerous time-

consuming piddling ones!

Focusing Skills

There is so much to do that we commonly endeavor to multi-task and do

everything at one time. If you split up your attention, everything you attempt

to do will suffer. What you center on grows.


Employing focus in life is not that difficult. Plan every day at the start. What is

genuinely significant? What needs to be managed now? Make a separate list of

only the crucial things. Remember this list had better as well include your

exercise, your time with your kids, and so forth. These things are significant.

It's crucial not to work this like a usual to do list and just work your way

through with it. You need to in reality schedule these tasks into your day also.

Now is where centering moves into place. When you get hold of the time you

set aside for a task you are able to exclusively center on the given task. You

need to close down your e-mail, send the telephone straight to voicemail and

obtain a quiet space. If you need to utilize the computer or net for your task it

is imperative that you close every separate unnecessary open window or tab.

The enticement to hit refresh and just get a look at e-mails can be

overpowering. The worst distraction can be sites like Twitter or Facebook. If

the tabs or windows are not open it would take a conscious decision from you

to check out Twitter or your e-mails, and now you know that it would be

damaging to your centering and you are able to make the correct decision.

The more kempt your screen, your desk, and so forth, the easier it will be for

you to apply suitable focus.

So keep it simple: what will you do, when will you do it, and just switch off

any distractions as much as you can. Once you first do this you might find you

are enticed to check your voicemails, look at e-mail, and so forth. But every

time you go to do it, block yourself, remember the power of centering, and go

back to the task close at hand. We guarantee you'll get faster and better at

everything you do. And when you get more done in less time you'll create

more free time to do what you wish to do.

Scheduling is the procedure by which you view the time available to you, and

plan how you'll utilize it to achieve the goals you've identified. By utilizing a

schedule correctly, you can:

- What you are able to honestly accomplish with your time;

- Plan to make the fullest use of the time useable;

- Leave enough time for matters you utterly must do;

- Maintain contingency time to address 'the unforeseen';

- Minimise tension by avoiding over-commitment to other people.


A well thought-through schedule lets you handle your commitments, while still

leaving you time to do the matters that are crucial to you. It's consequently

your most crucial artillery for beating work overload.

Scheduling is better done on a steady basis, for instance at the start of each

week.

Begin by distinguishing the time you want to make usable for your work. This

will depend upon the design of your job and on your personal goals in life.

Following, block in the processes you utterly must take to do a beneficial job.

These will often be the matters you're evaluated against. For instance, if you

manage individuals, then you must make time usable for training, supervision,

and dealing with subjects that arise. Likewise, you must allow time to

communicate with your boss and key individuals around you. Reexamine your

To Do List, and schedule in the high-priority, pressing activities, likewise the

all-important maintenance tasks that can't be assigned and can't be averted.

Following, block in pertinent contingency time. You'll learn how much of this

you require by experience. Commonly, the more irregular your job, the more

contingency time you require. The truth of many people's work is of constant

disruption: Obviously, you can't tell when disruptions will happen. But, by

leaving space in your schedule, you give yourself the flexibility to rearrange

your schedule to respond effectively to pressing issues.

What you now have left is your "discretional time": the time usable to deliver

your priorities and accomplish your goals. Go over your prioritised To Do List

and personal goals, appraise the time required to accomplish these actions,

and schedule them in.

By this time, you might find that you've little or no discretionary time usable.

If this is the event, then revisit the suppositions you used in the first 4 steps.

Query whether things are utterly essential, whether they can be assigned, or

whether they can be done in an abridged way.

Remember that among the most crucial ways individuals learn to accomplish

success is by maximising the 'leverage' they can accomplish with their time.

They step-up the amount of work they can handle by delegating work to

others, spending money outsourcing key jobs, or utilizing technology to


automate as much of their work as conceivable. This frees them up to

accomplish their goals.

The key to moderating this destructive habit is to realize when you begin

procrastinating, comprehend why it happens and take active steps to handle

your time and consequences better.

Follow these measures to deal with and curb procrastination:

• Stop Putting It Off. Realize that you are dillydallying!

If you're truthful with yourself, you likely recognize when you're

procrastinating. But here is a self test.

- Filling up your day with low priority jobs from your to accomplish list.-

Reading e-mails many times without beginning work on them or resolving

what you’re going to do with them.

- Sitting down to begin a high-priority job, and almost instantly going off

to get coffee.

- Leaving an item on your list for days, even though you know it's

crucial. - Regularly stating "Yes" to insignificant jobs that other people ask

you to do, and filling your time with these rather than getting on with the

crucial jobs already on your list.

- Awaiting the “correct mood” or the “correct time” to tackle the crucial

task impending.

Why you dillydally can depend upon both you and the job. But it's crucial to

comprehend which of the 2 is relevant in a given spot, so that you are able to

pick out the best approach for defeating your reluctance to get moving. One

cause for procrastination is that individuals find a certain job obnoxious, and

try to avoid it because of that. Near tasks have obnoxious or dull aspects to

them, and frequently the best way of dealing with these is to get them over

and through with fast, so that you can center on the more gratifying aspects

of the task.

A different cause is that individuals are disorganized. Organized individuals

manage to fend of the enticement to dillydally, as they'll have things like

prioritized to-do lists and agendas which accent how crucial the piece work is,

and identify exactly when it’s due. They’ll likewise have planned how long a

job will take to do, and will have figured out back from that point to discover

when they need to get going in order to avoid it being late. Organized


individuals are likewise better placed to avoid procrastination, as they know

how to break the work down into manageable “steps”.

Procrastination is a habit – a deep-rooted pattern of conduct. That means that

you won’t just better it overnight. Habits only quit being habits when you've

persistently stopped doing them, so use as many plans of attack as possible to

maximize your chances of whipping procrastination.

• Constitute your own reinforcements. For instance, promise yourself a piece

of mouth-watering food at lunch if you've accomplished a certain task. And

make certain you notice how good it feels to complete things!

• Ask somebody else to check on you. Peer pressure does work!

• Discover the obnoxious effects of NOT doing the job.

• Calculate the cost of your time. You are getting paid to do the things

someone thinks are important, you're not returning value for money if you're

not doing those things. Shame yourself into getting moving!

Remember: the longer you are able to spend without procrastinating, the

bigger your chances of breaking this destructive habit permanently!

Disruptions commonly happen when there's a conflict of priorities between

yourself and a fellow worker. Disruptions absorb time like a sponge. Block off

conflicts and you contain the disruptions.

- Are you utilizing disruptions as an excuse to avert your work? Once you've

been disturbed, it can be very enticing to use this as an excuse stop what

you're doing. Note down a reminder of where you were prior to your

disruption, and make certain that you come back to it straight after. - Do you

begin one task before finishing the first? How would it feel if you merely

finished just ONE matter before beginning another? Incompletions debilitate

your energy. While accomplished work does take more time at first, it will

save you time in the long-term.

- Do you dillydally? Stop dillydallying and Take Action - do it at once!


- Are you unhinged? Switch off the radio, close the blind if the outside world is

disquieting you, and face your desk away from the door.

- At the office, move out visitors chairs to discourage co-workers from making

themselves comfy. At home, ask acquaintances to call before they show up -

after all, you wouldn't want them to have a pointless trip!

- Do you use voicemail? If so, begin using it for a few hours a day so that you

are able to have continuous time to get on with your work. If your company

policy demands customers to speak to a "real individual", how about asking a

co-worker to take messages for you? You are able to then reciprocate when

they need some calm time. Return the calls later in the day and begin

assuming the habit of having a "call hour" daily. By grouping your calls

together, they'll take less of your time since they're no longer disruptions.

You now hold control.

- Don’t draw out a conversation or do anything to extend an disruption. If

somebody visits your desk or calls you, stand. It's less comfy to have a

conversation while standing and they tend to be shorter as a consequence. -

Try to schedule some "me time" daily. This is time where you are able to

close your door, post the Do Not Disturb Sign, and get along with your work.

You should likewise schedule time where you're available to see people. Once

you train people, they'll soon get used to the idea that you're only available

between ten and twelve every day.

Here are a few words to help you to get the message across that you're busy -

without insulting anybody!

• Sorry, I can't talk right this minute, but I'll be free after eleven if you'd like

to ring back then?

• I'm just going out the door - can I call you back 1st thing tomorrow?

• It's been dandy speaking with you, but right now I need to finish a report.

Let's speak again tomorrow / next week.

Encourage e-mail I instead of perpetually being disturbed, encourage

colleagues to share queries and thoughts by e-mail. You are able to then

respond at a time that's handy for you.

Organizational Skills

If you think about it, being organized is one of the most essential factors in

being productive. You do not need to be extremely rigid in order to be

organized, but you do need to be conscious of and conscientious about

everything that goes into your work day. Getting things done means being


organized with your time, the supplies and equipment you use, and your

expectations.

You can think of someone who is disorganized, and how it affects his work. He

may rush willy-nilly into and through the work day, miss appointments, be

unsure of what he should accomplish, and be careless with the supplies or

equipment he works with during the day. This is a person who does not get

things done, because being disorganized prevents him from being productive.

You will get much more accomplished in a shorter period of time if you are

well-organized. You can begin by making a basic schedule of what you need to

do and when it needs to be done. You can make sure that you know in

advance where all of your supplies are located, so you will not waste time

looking for something when you need to use it.

Being organized with both time and material items is not difficult at all.

However, if you have not yet cultivated this habit, it might require a bit of

practice before it begins to feel completely natural for you. Preparing an

outline of your work day will help you to be where you need to be, and to get

things done on time. Keeping all of your supplies neat and organized will help

you to avoid wasting time and becoming frustrated over not being able to

readily find items when you need them.

When your goal is to increase your productivity-- to get things done-- being

organized is an essential factor. If you are one of the many people who has

not yet developed this positive habit, the results may astound you. You will

soon see that you are accomplishing much more, doing a better job, and

ending up with results that are more satisfying. Becoming better-organized in

every aspect of your work life will greatly enhance your productivity.

Delegation Skills

There are two different types of delegating which are both negative. Both can

inhibit productivity, rather than increase it. If you recognize either of these

factors in your work life, you can begin changing them for better results.

The first negative form of delegating involves the person who wants to do

everything by himself. While this may sound positive at first, it actually is not

positive at all. The person who insists on taking on more work than he can

reasonably do, or work he is not fully capable of performing on his own, not

only makes himself less productive but also affects the productivity of

everyone who is counting on him to do the job. Whether he is afraid to ask for


help, or whether he is simply boastful, it can slow everyone else down as well

as himself.

The second negative form of delegating involves the person who shirks his

own responsibilities. He may ask others to do tasks which he really should be

doing himself. Not only is he not carrying his own weight, he is taking up

other people’s valuable time.

Positive delegating is sensible. When you acknowledge that you cannot do

everything, and that you cannot do everything equally well, you are boosting

your own productivity in addition to the productivity of those around you.

When you have a very large or very tough assignment or project, asking

others for assistance will help in getting the job done, and getting it done

quicker. Instead of looking at delegating as an admission of weakness or

incompetence, you are acknowledging the scope of your own role and your

own capabilities. This, in turn, will give others the opportunity to pitch in and

help to get the job done.

Delegating for the sake of doing less than you can do, or less than you should

reasonably be expected to do, is always negative. However, when you are up

against more work than you can reasonably do on your own, or work which

you are not capable of completing on your own, delegating is the sensible

solution. When a job needs to be done, and on time, and well, teamwork will

give the best results.

Motivational Skills

We have all heard people state that they were “not motivated” as an excuse

for not getting things done. In most cases, this is a polite way of saying that

they are lazy. In the real world, where productivity and success are essential,

motivation is a key element. If it does not come naturally to you, you can

examine ways to increase your own motivation, and put it into action every

day.

The more motivated you are, the more you will get done. One way you can try

to increase your motivation is to both enjoy and appreciate your

accomplishments. Instead of holding off until you have attained your goal,

begin by enjoying and appreciating every task you complete along the way.

While you should not want to waste time or become side-tracked, giving

yourself a figurative pat on the back for tasks completed well and correctly


can be a great way to increase your motivation. You will want to do more; and

you will want to continue to excel.

When you do this, it will also help to increase your stamina. Rather than

feeling overwhelmed by one main goal on the horizon, which can leave you

tired and stressed, it can make you feel more energetic and better prepared

for the next task.

It is easy for a person to lose his sense of motivation when he feels that he is

not accomplishing anything. This can result in him not feeling very good about

what he does, and even doing less. Fortunately, it is not difficult to reverse

this pattern and come out on top. When you get into the habit of feeling glad

about every task you complete, and have pride in each and every

accomplishment, it will increase your motivation to do even more, and to do

better each time.

As motivation and energy are connected, you will also see that you have much

more energy for all of the tasks in front of you. No matter how large your

ultimate goal happens to be, or how much time and work you need to put into

it to accomplish that particular goal, you will be pleasantly surprised at how

much more smoothly it all progresses. As both your motivation and your

energy increase, you will get more and more done. You will see how great

productivity can be each day.

Communications Skills

Whether you work on your own or in a busy office, good communication skills

should be a standard part of your everyday work life. The better you become

at these skills, the more you will get done. In turn, everyone you work with

can become more productive.

Some people need to be reminded that good communication skills include

knowing the difference between fruitful communication and pointless

timewasting. You may have someone in your office who likes to “visit” with

coworkers throughout the day, or always seems to be talking on his or her

phone. This type of social activity is not appropriate for the workplace. It

prevents the job from getting done.

Good communication skills in the workplace can generally be summed up in

two categories. There is the type of communication which should be as direct,

brief, and to the point as possible. You can say whatever needs to be said, or


ask a question, or clarify something, without wasting your own time or the

other person’s time. The other type of communication is the one which

involves giving, receiving, or exchanging information. You may need to fill

someone in on an aspect of the job, or request a detailed explanation about a

project. In most cases, these are the only forms of communication which

enhance the workplace and increase productivity.

Good communication skills also involve being receptive to, and listening to,

what the other person is saying. Simply waiting your turn to speak is a

negative habit which should have been shed in childhood. If you have not yet

developed the habit of good listening skills, it can be helpful to practice this

habit during your free time. If you occasionally have lunch or breaks with your

coworkers, this can be an excellent time to develop your listening skills.

Practicing good communication skills in the workplace saves time. When

questions, answers, and explanations are fully received when they are first

spoken, it eliminates the need for repetition. It also gives the other person the

message that what he is saying is valuable. When everyone is “on the same

track,” everyone will get more done.

Why Is Good Office Posture So Important to Your Health?

A comfortable working posture with a natural alignment of all your joints from

head to toes is extremely important for your health and we will guide you

through the entire process. In order to maintain neutral body postures while

working at the computer workstation, you should be considering the following

instructions:

• Ensure that your hands, wrists, and forearms are in a row, straight, and

almost parallel to the floor.

• Ensure that your head and torso are in-line with head slightly bent forward,

facing towards the front, and balanced.

• Ensure that your shoulders are at ease with upper arms hanging normally at

the sides of your body.

• Ensure that your elbows are close to your body and bent between 90 and

110 degrees.

• The feet should be either supported by a footrest or should be relaxing on

the floor.


• While leaning back or sitting in a vertical position, ensure that your back is

supported fully with firm hold on the lumbosacral area.

• Your seat should be well padded in order to support your hips and thighs.

• Ensure that your knees and hips are in almost the same height with your

feet slightly forward.

Even though you are positioned in the best of the postures at your

workstation, it is not healthy to continue in that posture for long hours. It is

ideal to change your position every now and then. The following are some tips

to reduce your strain from continuing in the same posture in front of

your computer.

• Your chair and backrest have to be adjusted at regular intervals.

• Your fingers, hands, arms, and torso need to be stretched periodically.

• You need to stand up, stretch your back muscles, and stroll around for a few

minutes now and again.

Let's now see some examples of changes in body postures that ensure

neutral body positioning:

- Vertical Sitting Posture

The neck and torso of the user are more or less vertical and in a row, the

thighs are almost horizontal, with vertically positioned lower legs.

- Traction Posture

The legs, torso, neck, and head of the user are more or less in a row and

vertical. The body weight of the user is either shared by both the legs or may

elevate to a single leg.

- Declined Sitting Posture

The thighs of the user are inclined, the buttocks are higher than the knee and

the angle between the thighs and the torso is greater than 90 degrees. The

torso is vertical or slightly stretched out and the legs are vertical.

- Reclined Sitting Posture

The torso and neck of the user are straight and tilt back between 105 and 120

degrees from the thighs.


Even if the work environment is absolutely suiting all your requirements and

comfort levels, it may still lead to unwanted stresses and strains if good habit

is not cultivated. Prolonged, static postures will inhibit blood circulation and

take a toll on your body. Try the following:

• Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour

of work, take a break or change tasks for at least 5- 10 minutes. Always try

to get away from your computer during lunch breaks.

• Avoid eye fatigue by resting and refocusing your eyes periodically. Look

away from the monitor and focus on something in the distance.

• Rest your eyes by covering them with your palms for 10-15 seconds.

• Use correct posture when working.

• Keep moving as much as possible.

Computer work, when viewed from a total body outlook, may seem to be an

effortless activity, whether it's for a job or for fun. But, if the user performs

highly repetitive tasks for prolonged periods in the same posture, it may cause

discomforts in localized areas of the body. For instance, everybody depends

on the mouse while working on the computer. If this is used for a few

minutes, it should not be a problem for most users. But performing this task

continuously for more than a few uninterrupted hours can expose the small

muscles and tendons of the hand to hundreds or even thousands of

activations

(repetitions). The user may not get enough time between activations for rest

and recovery, which can cause localized fatigue, wear and tear, and injury.

Similarly, if the user maintains static postures continuously, such as viewing

the monitor without taking a break, it can fatigue the muscles of the neck and

shoulder that support the head.

Try to vary your tasks and workstations so that you get ample time to recover

from the outcome of your activity. Different ways are being practiced to

provide recovery time for overused muscles.

- Design your workstation in such a way that you can easily change your

working postures according to your convenience. It is always safe to select

adjustable furniture for the workstation that allows you to shift to different

seated postures every time you want to. This helps different muscle groups

to provide support while others rest.


- Your work area should be spacious enough to let you use the mouse with

either hand alternately. Thus the tendons and muscles of the free hand get

enough relaxation.

- Reduce your dependence on the mouse and use more of shortcut keys. For

example, you can use Ctrl+S to save, Ctrl+P to print etc. Certain jobs do

require more dependence on the mouse. Users in such professions should

learn to use more shortcut keys.

- Jobs that involve more repeated tasks or prolonged static postures may lead

to muscular strain. The users should forcefully take several short breaks or

relaxed pauses. The users should stand, stretch, and move around during

such breaks. This increases blood circulation and gives enough time for the

muscles to relax.

- Try to mix computer tasks and non-computer tasks alternately in all possible

situations. This encourages the movement of different parts of the body by

using different muscle groups.

The following work process suggestions may also help reduce repetition.

# Task Rotation or Job Enlargement - Doing the same job for

prolonged hours in front of the computer is monotonous as well as tiring. If

your job involves a variety of other tasks too along with the computer job,

manage your time and mix the tasks so that you don't have to strain yourself

from doing the same job for long time. Other non-computer tasks such as

photocopying, phone work, filing papers, cleaning up, etc. can be done taking

short breaks.

# Micro Breaks or Rest Pauses - You need to make it a habit to

take short rest pauses while doing computer tasks. It is recommended to take

short breaks frequently to avoid any kind of stress or strain. You can look at a

farther distance, stretch your arms and feet, get up from your chair, or walk

for sometime every hour taking a five-minute break. By taking such brief rest

pauses, you are giving ample time for your muscles and tendons to recover.

“A healthy mind in a healthy body” - this saying is true even for computer

users. While working on the computer, your body is at rest and gets typically

no exercise. Computer users tend to go out of shape and gain weight apart

from the other health problems discussed throughout this chapter. In the long

run, these lead to all kinds of ailments. Why does this happen? Because you

become so engrossed in your work that you forget how long you have been

sitting in front of the machine! And most badly, you don't get time for

workouts in the mornings or evenings due to the tight work schedule.


We have time for anything and everything, but when it comes to workouts, we

hardly have time. Let's have a look at some common and refreshing exercises

that keeps you fit all day long. These can be done even at your work place

during your micro breaks and short breaks.

• Eyes:

To the sides: Focus both eyes to your sides, together. Do so to the left and

right sides alternately five times each, without turning your neck or head.

Up and down: Similarly, do so to top and bottom five times each alternately.

Ensure that your head and neck are steady and are not moving while you

move your eyes.

Rotation: Now, rotate your eyes as to form a circle, both eyes focusing

together at each point, five times in the clockwise direction and five times in

the anticlockwise direction. This exercise can be done at your own comfortable

pace.

• Neck:

To the sides: Breath in, turn your neck to your right side and bring back to the

normal position while you breathe out. This is done five times each to both

right and left sides alternately.

Up and down: Similarly, breathe in and tilt your neck up so as to look at the

roof. Now, bent down so that your chin touches your body while you breathe

out. This is done alternately up and down five times each at your own pace.

Rotation: Now, rotate your neck as to form a circle while you breath normally.

While you rotate, your head should be bent down first taking it to one

shoulder, then bending back, now touching the other shoulder, and then

coming to the initial position. This is done five times in the clockwise direction

and five times in the anticlockwise direction. Never overstrain yourself while

you do this exercise. The number of times can be reduced according to your

convenience and health.

• Wrist Rotation:

Stretch both arms straight to the front with closed fists. Rotate both the fists

together ten times in the clockwise direction and ten times in the

anticlockwise direction. Do ensure that only your fists are rotating and the rest

of your arms are stationery.


•Elbow Rotation:

Bend your hands towards the front and hold your shoulders with your palms.

Now, rotate your elbows ten times in the clockwise and ten times in the

anticlockwise direction.

Whole hands, small circles: Stretch both hands to the sides holding your

palms straight up perpendicular to the hands. Now, make small circles with

both palms ten times in the clockwise and ten times in the anticlockwise

direction. Note that the smaller the circle, the better relaxation to your hands.

This is an excellent exercise for those who have to sit in front of the computer

for very long hours.

Whole hands, big circles: Stretch your hands to the sides. Make big circles (as

big as possible) with both the hands ten times in the clockwise and ten times

in the anticlockwise direction. The number of times can be increased gradually

as this becomes less strenuous. All these exercises can be done while you

relax in your workstation seat. If you prefer doing them at home or in

standing postures, you can stand in the “attention” posture.

•Back

Backward: Stand straight in the attention posture. Breath in while you bends

back and come back to the normal position while you breathe out. While you

bend back, try to bend as much as possible, but without straining your back.

Try to do this ten times.

Forward: Stand straight in the attention posture. Raise both hands up while

you breath in and come down to touch your toes without bending your knees

while you breath out. You might not be able to do it with perfection in the

initial days, but can improve gradually day by day. Don't try to touch your

toes in the beginning as it might hurt your back. Most users tend to increase

their waist length on prolonged use with computers. This is the apt exercise

for such people. So be in shape while you work on your PC. You can start off

this exercise with five numbers gradually increasing to ten in the first week,

fifteen in the second and third weeks, and can go till thirty-five daily if your

back permits.

•Shoulders:

Use a large bath towel and grasp it at opposite corners. Sling it across the

shoulder of tightness and bring both ends across to the opposite hip or waist.

With the arm on that side pull gently downward and then release slowly.

Apart from these exercises, you can go for jogging, brisk walking, aerobics,

swimming, outdoor games etc. to be in good shape and improve your

stamina. Remember that you don't get much exercise the whole day when you


are in front of your computer. So, sacrifice your one-hour in the mornings or

evening for your healthy body to have a healthy mind.

Conclusion

How about the advice on living a healthier, happier, and more

successful life? Ready to try our tasty recipes?

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