My Healthy Meal Plan

Planning a healthy meal is good and much better if been followed regularly to be fit in all aspects.  I'm making my own out of an example given in  http://www.health.gov.au that I have read.  


My Healthy meal Plan

Food	Quantity	Energy (kJ)	Protein (g)	Carbohydrate (g)	Fat (g)	Salt (Sodium, mg)
Breakfast
Cereal (fortified*)	1 1/3 cups	864	6.1	36.8	1.7	528
Fresh milk	250mL	125*	9g	12g	4g	102 mg
Nutritious snack
fresh carrots	1 cup chopped	173	1.2g	12.3g	0.3g	--
singkamas	130g		1.17g	8.36g	0.13g	--
Large glass water	300ml	0	0	0	0	0
LUNCH - Beef strips and vegetables on rice
Lean steak	80g	560.8	22.7	0	4.7	48
Vegetable oil	1 teaspoon	170	0	0	4.6	0
Diced tomato, no added salt	1/4 cup	61	0.6	2.2	0.1	43
Chopped onion	1 small	38	0.5	1.6	0	3
Basil	1/2 cup	6	0.1	0.1	0	1
White rice, boiled	1 cup	893	4.0	47.1	0.5	10
Broccoli, boiled	1/2 cup flowerets	69	2.4	0.3	0.2	10

Nutritious snack
Cashew nuts, dry roasted, unsalted	17 nuts	615	4.4	4.4	12.3	3
Almonds, dry roasted, unsalted	21 nuts	638	5.2	1.1	13.9	1
Lagre glass of water	300 ml	0	0	0	0	0

            During meal time,  I just eat Quaker oats (40 g) with milk, by which has a nutrition value of  3 g total fat, 27g of total carbohydrate, and 5g protein.

Honestly,  I'm not much a nut eater,  I just include these in my Snacks time for sometimes  I do eat.  Somehow it helps a lot in my daily activities.

May I ask, what's your healthy meal plan?  Glad to know them in my comments.  Feel free also to comment.  =) 

COMMANDMENTS OF LIFE

We wish to introduce the 10 commandments of life and make them known.

1. Eat as often as three times, but it is healthier to eat twice a day.  Eat nothing between meals as it is necessary for the stomach to rest.
2. The more simple the food the better it is for the stomach.  Choose simple food and have either fruit or vegetable, never both at the same meal.  Choose those which are in season and produced in the country.  It is realistic and more economical.  The food should be gathered and prepared just before eating.
3. Fruits and vegetables should never be combined.  Always choose one or the other.
4. The first condition toward good health is to eat leisurely and masticate it well.  The question of disease or health is settled in the mouth and rests on mastication.
5. Do not drink while eating.  Take liquids before or after the meal.  Otherwise there will be trouble in digesting.
6. Salt should be avoided as much as possible especially in raw foods, because it causes rheumatism and injures the liver and kidneys.  Never use vinegar; it is very injurious.
7. Sweeten milk only with honey for with sugar, it causes fermentation.
8. Eat more or less of what is valuable.  The majority of persons become sick and dies before their time, because they continually put something in the stomach, loading it with too much food.
9. Be happy at the table and be thankful to God for all His mercies.  Avoid excitement and anger and give the digestive organs an opportunity to function well.
10. Movement is the brother of digestion.  If there is scarcity of movement for quite a while we suffer with indigestion and become sick.  If your work is intellectual, never work immediately after eating for it hinders the digestion, thus helping to bring on illness.  Without movement we can have neither strength nor health. 

          “BELIEVE YOU CAN AND YOU’RE HALFWAY THERE” Theodore Roosevelt

Red-dy for Rainy Days

    Rainy days is here again!  Everyone must be well equipped with gears or gadgets for the season.  Like these things: 

     

 Red, for most is their personal favorite color.  Red, the color that brightens their blue days.  It's rainy season again, let's all get red-dy! haha!  In this blog there are photos of red items you must have to make you feel comfortable during the rainy season.  But no matter how you color the rainy days, you must be ready to prevent any illness as its consequence.

TAN COMMANDMENTS

Summer’s already here and the best summer getaway as usual is the beach or island(s).  Anywhere in the Philippines do we have so many, so there’s no escape to miss the fun under the sun.

The following are my advice (or rules) for getting that perfect tan:

1.      Have a sun protection factor of 15 at the very least.  It should be oil-free and waterproof so you won’t end up feeling greasy.

2.     Apply sunscreen 20 minutes before heading out into the waters.  This is for your skin to absorb what you’ve applied.

3.     Sun exposure should be reduced in time.  It is advisable to stay out under the sun for only 15 minutes, not prolong stay under the sun.  The heat of the sun these times is very painful and can cause skin cancer so it is a need.

4.     Reapply SPF lotion especially after swimming or sweating to ensure skin protection.  Any form of liquid can wash out what you’ve applied.

5.     Lastly, exfoliate your body first before applying, and enhance your glow with an after-sun lotion.  Also remember to hydrate your skin by drinking water and or keep it moisturized to prevent peeling as well as maintain an even skin tone.

With these rules in mind, I’m quite sure that you’ll get the awesome glow of tan.  Not only that, you also enjoy the summer fun with friends in the beach/island.  Summer is the best season to be with friends especially having adventures of nature.  It’s just that proper and hygienic ways should be practiced especially when health-conscious.  Life is beautiful!  Obey! ….and get that perfect color of tan.  =)  

 =)

EXERCISE TO A HEALTHY LIFE

Exercise is a physical activity that is planned, structured and repetitive for the purpose of conditioning one’s mind and or any part of the body.  As we grow each and every day, exercise is a must to maintain and or achieve a healthy life.  Keeping ourselves fit by merely looking good and feeling good as well as work better.  With exercise, various organs and systems of our body are stimulated though activity and thus, work more effectively in each of our own jobs.  Through constant exercise, posture is improved and tones our supporting muscles of our body.  And not only is that, with proper exercise, one’s appearance improved as well as frequency of lower back pains is decreased. 

BENEFITS

One obvious benefit of exercise is the reduce number of fat deposits.  Proper and constant exercise along with proper diet could result to that.  Another benefit is the ability to relax and tolerate fatigue.  Exercise also improves muscle tones.  It is also an advantage in good health since kidney and liver functions very well, as well as blood circulation and volume.

MY EXPERIENCE

Personally, the best exercise is walking a few kilometers everyday early in the morning.  I believe that since breathing fresh air in the morning clears the mind from stress.  Aside from that, I have fun seeing views of nature.  I really enjoy being with nature.  Like breathing, walking is so natural to human body giving importance to our feet, saving much time and money being in static motion.

Gardening is also considered fun exercise.  It is fun doing hand works with plants, moving from one place to another, bending, standing or sitting.  A lot of joints o muscles been worked as you care the plants around your house.

Improve any aspect of your life.  Exercise to a healthy life.  Exercise to a good and sound mind, body and soul.

Helpful Tips To Have A Restful Sleep

         Sleep is very important thing in our health.  Every day it is required to get 7-8 full sleep.   But because of many factors many find it so hard to have a pleasant one.   Most people nowadays find it difficult to get some sleep they needed to keep their body healthy.   I have here some tips to get better sleep based on my experiences and the people I’ve talked with regarding this.  These are:

1.             Especially on dinner time, serve no spicy foods.  It can make you stay awake even on your sleeping time.  Small plates must also be in dark color to make you in control of the amount you eat. 

2.             Take a hot bath before bedtime.  Not only can ease your tight muscles and make you relaxed all throughout the night, it helps you to get sleep immediately.

3.             Get up each morning the same time every day.  Even on weekends, make it a habit to have a regular wake-up time.  Maintain the time you get up and the time you go to sleep.

4.             Regular exercise in the morning can make you sleep well at night.  It is really advised to have some exercised so better have it early in the morning especially before breakfast.    If you can’t have it on weekdays because you have work, maybe on the weekends you can do that to stay fit.

5.             Have a proper sleep environment.  Make your room noise-free so you can sleep well.  Also avoid extreme temperature and light to make everything easy.

6.             Having late snack can disturb sleep.  There are some foods that can make you stay awake all night.  Besides, excessive hunger of fullness can also disturb sleep.  A cup of warm milk or banana or just a cookie is enough to quell hunger pains at night.  It is also advisable to not eat around 9-3 so your liver can replenish.  Even liquids (water), it is advisable not to drink too much to avoid waking up late to pee.

7.             Bed is only for sleep and sex.  All stimuli not associated with sleep must be removed.  For example, table wherein you work, TV, radio/stereos, DVD’s.  Activities such as working your homework, arguments with your partner, watching TV/movies, listening to music can interfere with sleep.  If after 10-15 minutes you are still awake, get out of the bed and go to another room and do something relaxing.

         These may be hard  to follow, but this can really help to have a restful sleep.  Everyone needs ample time to rest in order for the body and mind and soul to work well.   =)

Living a stressful life?

You don't have to go off on an expensive vacation to relax and rejuvenate yourself. Instead, make small adjustments to your everyday life and feel the change within you and of nature, too!

First you need to have a clean and healthy surroundings for you to breathe easy. The air that is highly charged and polluted stresses our body without you even knowing it. It's either you have a good landscape outside your house w/ trees or plants not just to beautify your home but also purifies the air; or have a window screens in your house and maintain its cleanliness every month/ couple of months.

Second step is to take a break in your work or what activity you are in for a day, that is , coffee break, walk instead to stretch your muscles and get heart beating and blood circulates well.

Third, when sitting during work or even family bonding like watching movie, position your back straight and yopur head directly on top of your spine so you won't strain.

Fourth, Drink lots of fluids. Replenish your body especially with water and wash away bad elements/toxins from your digestive tract. Drinking water is much more important than eating alone. Pure fruit juices also helps flush away toxins out of your body.

Lastly, take a minute or more everyday to be completely quiet. Close your eyes, empty your mind of doubts and worries. This is also one way of taking your senses to rest temporarily. feel your body. Your Body, mind and soul really goes together, and when you meet these in equilibrium, you'll attain tha happiness and healthful glow as well as success in your goals and dreams. Life is short so might as well enjoy everything what is given by God.

ACT NOW BEFORE ITS TOO LATE