But why we forget that the psychological aspect of every human being is also a part of a normal human being. So when the person is physically fit but has mental disorders, can we call him healthy? According to world health organization, health includes the physical, mental and social well being.

So to be healthy a person must have all the three of these factors at one and the same time. Physical, social and mental health are sometimes inter related. A person who is socially unwell may become mentally upset as well as may catch physical health problems due to unhygienic social conditions. There are numerous examples revealing the interrelated nature of the three.

To remain healthy one must be fit in all respects. Health can be maintained by a healthy diet and regular exercise. Exercising and diet helps keep a person protected against diseases and infections. Many state and non government organizations are working to improve and take care of the health of masses in modern era.

Every country is trying to provide its citizens with some kind of health facilities. Hospitals and health centers are contributing in this regard at national, community and town level. Developing countries are far behind in this regard. But to ensure the efficiency and effectiveness, the quality and quantity of health facilities must be improved in developing countries. Addressing the health triangle (physical fitness, mental health and social situation) could make the society better.

In developed countries health education is efficiently working to promote the methods by which health of people in a society could be ensured. But the developing countries are lacking in this sector.

Health education involves education regarding the maintenance and promotion of physical, mental, spiritual and social health of people. It equips individuals, communities and societies to take planned and effective health decisions for the promotion and well being of people in general.

It is the health educator who prepares plans regarding improvement and promotion of health facilities in the society.

The awareness campaigns are also designed by health educators for the masses so the people can enjoy better health using scientific and natural measures. Health education also helps counsel people regarding illness prevention and remedies.

Educational skills along with health expertise enable the health educators to enhance the health of others. The health educator decides his plans about health education strategies only after analyzing the need and knowledge level of a community regarding health. The communities which are developed but do not have water and those that suffer from environmental pollution will be educated differently in comparison to the people of less developed community that have many hygiene problems.

They may also do a research and evaluate after educating people about health to know the effectiveness of the efforts. In case of severe virus infecting masses in a society, like swine flu and bird flu, people can get useful information regarding prevention from health educators. The health educators motivate people for practicing what they learn through health education.

The procedure is very simple; all you have to do is eat healthy and eat as much as you want, but in portions.

To follow this diet plan, all you have to do is make a healthy choice for breakfast which should include milk and egg.

For your lunch, you can eat anything you like except for fried and junk food. For example, if you make a choice of eating chicken, divide it into three portions. Eat one portion at lunch time and eat other half portion after an hour and again eat last portion after an hour. This will help to increase your metabolism and your food will easily digest within hours.

Follow the same scheme for your dinner and supper. With this plan, you can sometimes consume large quantities of the food you like but dividing it in portions.

Along with this plan, workout for at least half an hour is very important and like all other diets and plans, drinking water in sufficient quantity is very important.

When you try to consume your food after an interval of one hour, you will not only feel light, but you will notice that you are losing weight without skipping meals. This will help you to remain filled for long and will not affect your health.

And most importantly, you are losing weight by eating sufficiently ; this is one of the best path that you could follow to lose weight.

Make sure you take guidance from your doctor or physicians too before you start practicing this weight control dietary plan.

We’ve included page numbers for more detailed information on each topic if you would like to review the material more closely. Use the blank spaces at the end of the list to fill in temptations or roadblocks you need to watch for and any strategies you may have discovered on your own. Maybe you’ll want to highlight the ones that have been particularly useful to you.

Summing it Up: Staying Smoke-free

- You made a list of your reasons to quit smoking and put it in your purse or wallet to remind you of why staying smoke-free was and is important to you when the urge to smoke arises.

- You asked your family and friends for support and encouragement. You asked one of them to be your quitting coach and to work with you more closely, especially for when you need extra help or support.

- You monitored your smoking patterns and learned how to anticipate the situations that would be most tempting to you or pose the biggest roadblocks to staying off cigarettes

- You learned how to use relaxation exercises to cope with the stress or nervousness associated with quitting.

-You learned how to make healthy snack choices to fight cravings to smoke.

-You learned how to use physical activity to distract yourself from the urge to smoke and to replace your smoking habit with healthier ones.

-You practiced using positive self-talk to reinforce your resolve to quit smoking.

-You practiced saying no while keeping communication assertive and upbeat.

-You learned how to prepare for social situations in which people may be smoking.

This is the time when you need to remember those days when you were waiting for the days to take some rest. In those days you were doing the work around the clock and you wanted to take some time off and wanted to go away to some place to enjoy there. Retirement is exactly that. You will have the time to relax and enjoy the life.

You may not like the slow paced life at start but you will like it at the end. This is what you were working for. This is the time when you will have full opportunity to enjoy the life.

Retirement is the time which will bring certain problems along with it. It’s only natural because it’s not something minor. It’s a great change in your life and you will be starting a whole new life. You will be suffering through certain depression at start and there will be some emotional displacement as well. This is the life that you have been waiting for and now it’s the time to handle this.

When the earlier phase of the retired life is over, you will find it a bit more difficult. You will have to find ways to spend time. This is when you need to decide what you like and where you would like to spend time. The great thing here is that you will be answerable to anyone like you were in your earlier days.

You have no boss to answer to and you can do the things the way you want them to do. You will have the luxury to answer to only yourself. You have the opportunity to resume the dreams that you have put on hold while you were working.

Here are a few tips that can help you to live a better life after the retirement.

• You can explore you talents that have remained unexposed for many years. Now you can enjoy those talents and can enjoy improving them.

• This is the time to meet all those people that you have not been able to meet during the working life. You should reach out and try to meet every one that you know. You can now spend time with the friends and the family. You can also travel distances to meet the old pals and even the school buddies.

• You can also travel a lot. Treat yourself by looking at luxury hotel deals or beach hotel deals that are on offer. This is the time when you can visit the places that you have dreamed of for long. Now you have time to explore the world. You can also go on organized trips.

1. You need to drink at least 8 glasses of water a day they said.

- Not such a good advice as far as nutrition is concerned. If you live in a very hot climate you have to make sure you are getting enough water to compensate for what you lost through perspiration. But in normal circumstances – drink when you feel thirsty.

- Any kind of liquid is good to keep the water levels in your body in check. What so much water does is dilutes your electrolytes and makes you feel full. You are advised to drink that amount if you want to lose weight.

2. Do not eat after 7 PM

– The French laugh at it and for a good reason. People live different lives on different schedules. Some work at night. There is no formula that fits all. It’s really about what you eat not when you eat it.

3. Eat as much chocolates as you want, it’s good for you.

- Wrong. The bitter chocolate that contains at least 70% of cocoa has health benefits. The regular milk or filled chocolate is good for your sweet tooth only. It has no health benefits.

4. Another idea that has been popular is that carbohydrates are bad for you and will make you fat.

- That is an idea that gathered speed in the 70’s when Dr. Atkins came out with his revolutionary low carbs diet by avoiding carbohydrates all together.

- Some carbs (as they are called) are indeed bad for you. Sugars, white rice, white flower, pasta are all heavy with simple carbs that get turned to sugar very quickly.

- When there’s excess, this carbs turned sugar will be stored as fat, probably around your middle section.

- There are a lot of healthy complex carbs you should eat and not avoid. Your body needs it. Eat beans, vegetables, fruit, brown rice and whole grain flower and it will take the body a lot of effort (calories) to break it down and won’t raise your insulin levels.

5. Another myth is that you don’t need dairy products after you’ve grown up.

- Look at the calves, they say. When they grow up they stop drinking milk and eat hey instead. Well, we are not cows and our stomachs and bodies work differently.

- We need the calcium that dairy products are full with, and we need the vitamin D they are enriched with to help the calcium be absorbed. Stay away from dairy products that are full of saturated fats (whole milk, sour cream, whipping cream etc.) and keep the ones that are low fat or fat free.

- Recent research showed that Americans, especially children, have very low levels of vitamin D probably because of sun blocks or because they hardly play outdoors. Doctors believe high levels of vitamin D help combat different kinds of cancers. So do make sure you are getting enough calcium to avoid osteoporosis.

6. Don’t eat more than one or two eggs a week is another idea that is rebutted.

- Yes, eggs have cholesterol but they also have a lot of proteins that keep you satisfied and not hungry for a long time. They have B vitamins, iron and minerals that our body needs. There is no risk in eating one egg a day, every day, if you are healthy.

The culprits, he uncovered, are the carbohydrates. Those building blocks turn into glucose and if we do not use all of that energy on physical activity, it turns into fat and accumulates in our bodies.

Therefore his diet is based on a few or no carbohydrates at all. You can eat as much proteins (meat and animal products) as you like and you can eat as much fat as you like, as long as you avoid carbohydrates you will lose weight.

The diet was based on proteins; bacon is OK, huge steaks are OK, creams, cheeses are OK and you can eat as much of it as you want. Eliminate the flower, rice, sugars and other carbohydrates from your food and you will lose weight.

Low and behold it worked! People were losing weight in huge amounts while gorging on their favorite foods and Dr. Atkins became the talk of the town.

The diet calls for a ridiculously small amount of carbohydrate for the first two weeks, about 20 grams a day (one slice of bread has about 18gr.) and no fruit at all because they are high in carbohydrates and sugars.

After the initial two weeks and after you have lost 4-8 pounds a week, you can slowly and carefully increase the amount of carbohydrates until you stop losing weight. That is your plateau, your base line and now you know what your limit is and reduce the intake in order to lose weight. You can also check the amount of ketosis in your urine which is an indication that your body is burning the fat it has been storing.

The problem with this diet is two pronged ; you deny yourself some foods and you start craving them after a while. There’s a risk you will go off the diet and start eating carbohydrates. Together with the fat you’ve been eating it is a recipe for an immediate weigh gain.
The more serious problem is the cholesterol which you have been consuming in big quantities.

It has been known for years that cholesterol is a major factor in heart attacks and cardiovascular system problems and is altogether dangerous to your health. Indeed when Dr. Atkins stepped out of his office in New York, in April 2003, slipped on the ice and fell; he died 9 days later at the age of 72. His cause of death was characterized as “blunt impact injury of the head” but subsequent reports show he had congestive heart failure and his weight at the time of death would have made him obese.

Since his death, although his wife tried to continue with his institute and diet empire, the popularity of this diet has declines dramatically, and it is the least recommended diet by doctors and health professionals.

Having a positive outlook and enjoying the activities you do will help you stick with them over the long run. But feeling frustrated about exercise can throw you off course. If you are still working out your routine, let’s find ways to get it right and make physical activity something you enjoy and look forward to.

Check in with yourself every month or two, and ask yourself the following questions. This will help you to get in touch with how you feel about your physical activity routine and let you whether it’s time for a change.

- Do you enjoy physical activity? If you find that you are enjoying your physical activity routine, then it seems you have found the right set of activities for you. Keep up the good work, and remember to check in with yourself from time to time. Even if you are happy with what you are doing, it can’t hurt to experiment with new things and liven up your routine a little.

- Are you bored, frustrated, or distracted when you exercise? If you find that you are bored, frustrated, or distracted, a little trial and error can help. There will always be distractions, but if you aren’t enjoying the activities you are doing, try to experiment with them until you get it right.

You might try fitting your activity in at a different time of day when you aren’t so rushed or distracted by other things. Or you might try doing a different activity, but keeping the same time slot you already set aside. Again, classes are great for adding variety to your routine.

- Do you feel good physically when you are active? If your answer to this question is no, make sure that you are not doing too much. You may be straining some muscles.

Stretch before doing any physical activity and take it slow. A gradual approach can take away some of the frustration of feeling that your body is not keeping up with what your mind wants it to do. Make sure to check with your physician if you experience persistent physical discomfort as a result of your physical activity. With the money you will be saving from not smoking, you may also consider trying a couple of sessions with a personal trainer.

Trainers are available at most gyms and YMCAs and some of them even offer free consultations as part of your orientation. By measuring your level of endurance, a trainer can work with you to create an activity plan that is safe and effective. A trainer can also help you decide when to increase your level of physical activity and are often great for keeping you motivated. Trainers are also helpful for making decisions about adding a strength training program into your routine.

- Do you feel a sense of accomplishment from your physical activity? . You’ve done some really great work. Quitting smoking is a difficult thing to do and you managed to do it and work on getting more active. These are two of the main ingredients in building a healthy new you, and you are well on your way.

If you aren’t feeling good about what you’ve accomplished, remind yourself of all that you’ve learned and how much time you’ve spent working on your health. Practice a little positive self-talk to build your confidence and get back on track.

Finally, if you find that for some reason you get entirely thrown off track, even if it means starting over. There are many things in life that can get in the way of one’s routine: holidays, vacations, being extra busy, sickness, and pregnancy.

If possible, try to plan ahead. But if you cannot, try to get back to your physical activity again, when things calm down. Remember those benefits, and be confident about how much you’ve learned and already accomplished.

When thinking about your personal roadblocks to quitting smoking, remember that there are different kinds. Some are mental and have to do with how you view your smoking habit. Others have to do with your social life and how much support you’ll have when you quit smoking.  Still others are related to what you think might happen if you quit, such as gaining weight or being irritableHere are examples of some common roadblocks people face when trying to quit.

-Weight gain

You could gain weight and it can turn out to be a real problem. But there are many ways you can avoid or minimize that gain with healthy eating habits and by making physical activity a bigger part of your life.

-Smoking is part of my routine.

Routines are not set in stone. Experimenting even slightly with your daily routines by adding new, healthier activities such as walking, reading a book, or trying a new hobby, will take you out of your smoking rut and other unhealthy activities.

-My friends all smoke and it will be too hard to stop around them.

Spending time with friends who smoke can make it hard for you to quit. The same goes for members of your family. Try getting their support ahead of time. Tell them how important it is for you to quit and how they can help. They will be impressed by your resolve and may even want to join you.

-When I don’t smoke, I feel fidgety, like I need to do something with my hands.

Try to focus your attention on other things. You can keep your hands busy by cooking, gardening, sewing, writing a letter, or munching on a carrot or celery stick. You may also want to try the relaxation exercise it can do wonders for calming you and helping you regain your sense of well-being.

-I get nervous and irritable without smoking.

Nervousness and irritability can be overcome. Physical activity can improve your mood and leave you with an overall sense of well-being. Use the relaxation exercise to get you through the tense moments and cravings.

-Smoking gives me extra energy and keeps me going.

There are other things you can do to boost your energy level. Physical activity is a great way to get re-energized and can build your stamina over time. A balanced diet full of vitamins and nutrients can also keep you at a good energy level.

-There are a lot of problems in life.

Many smokers have other stress in their lives besides quitting smoking. If you are going through or recovering from a major loss or problem, this may not be the best time to quit. And you might still want to adopt some of the physical activity and healthy diet recommendations so you can feel you are being good to yourself. Changes in these areas can pave the way to eventually quitting smoking.

There is no “right time” to quit smoking. Quitting is tough, but, 49 percent of all smokers have done it and you can too. Also, quitting can make you feel more positive. You may find that some of the tools you use to quit smoking can help you tackle other problems.

Physical activity is one of the best ways to work on both your health and your appearance. There are countless benefits to being active, including the fact that it can help you stay smoke-free and manage your weight. Many people get caught in the cycle of quitting, gaining weight, and going back to smoking because of the weight they gain. But you can use physical activity to avoid or at least minimize that weight gain, while working on quitting your smoking habit for good.

Focus more closely on physical activity and how it can help you if you are struggling to quit smoking or if you have already quit and trying to stay smoke-free. One of the ways that physical activity helps is by giving you something to do instead of smoking. When some people quit, they feel that something important has been taken away from them.

One of the best ways to get over that feeling of loss is to fill those empty spaces with new habits and activities. Physical activity is a great alternative because it can be fun and it’s incompatible with smoking; you simply can’t smoke when you are walking, jogging, swimming, playing tennis, gardening, or housecleaning. Physical activity can help get you through some difficult times, such as when you are really craving a cigarette, feeling irritable and/or stressed out.

Research has shown that regular, vigorous physical activity can help people to stay off cigarettes and manage their weight. We also know that even moderate-intensity activity can help to manage your weight and is likely to help you stay smoke-free. Now this doesn’t mean that you have to immediately start on a vigorous exercise program.

Increasing your level of physical activity can be tough, especially if it’s been a while since you’ve been active. Don’t feel bad if you need to start out slowly; most people do. Or, if you are moving forward but need to take a couple of steps back, don’t be too concerned, this is very common. The important thing is that you build up to a regular exercise routine that fits your lifestyle.

Keep in mind that becoming more active does not have to be painful. There are obstacles, but they can be overcome by planning ahead of time. We will help you find simple ways to fit physical activity into your life that don’t require too much time or money. You can start by stepping up the things you already do, such as taking an extra lap around the mall when you go shopping or parking a little farther away from the grocery store and walking the extra distance. This can help you build up to a more vigorous level when you are ready.

The reason, scientist think, lies in the balanced nutrition the French consume compared with the American diet.

Americans eat meat in the morning, in the form of bacon, ham or sausages with eggs, another animal protein. They eat meat at lunch, when they are pressed for time and grab a hamburger (again meat and white flower bun) and they eat meat at dinner as well. All the while drinking coke and other sugar laden drinks.

The French eat croissants in the morning. They do not drink huge amounts of carbonated sweet drinks but they drink red wine which has, as it been discovered lately by the Americans, antioxidant and Resveratrol which is beneficial to the cardiovascular system and protects the body against tumors. On top that the Americans are more stressed and work harder and longer than any other nation except Japan.

Because of that, proper nutrition is of the utmost importance. Proper nutrition help in reducing the risk of illness, it improves the body’s immune system, it help us maintain optimal weight (optimal for our bodies that it, not for the pages of fashion magazines). It’s hard to get fit or exercise when you do not eat right and your body works twice as hard to muster the energy to break down harmful additives and not much is left as fuel for the muscles.

When we are eating a balanced and nutritional meals our skin looks better, nails grow stronger and hair becomes shinier. When we look good, we feel good, we are happier, and the brain is clearer. Our memory benefits, our vision gets better and over all we improve the quality of our lives.

There are many forms of aerobic exercise; an aerobics class at the gym, spinning (on a stationary bike), fast walking (on a treadmill or outdoors), steps, cross country skiing, swimming, jogging or hiking.

Experts recommend taking at least 10,000 steps a day to maintain a level of activity that is beneficial to your body. A small device called a pedometer can be used to help with the count. It is relatively cheap and can be purchased in sporting goods stores for about $10-15. No need to walk and count anymore.

If you don’t get to that amount of steps, slowly increase it by 2000 steps every day until you reach the desired amount.
The recommended intensity of your exercise should be so that you can talk while moving without being out of breath. If you can sing while you are doing it, you are not doing the exercises fast enough.

As with all other forms of exercise you should start with stretching and allow time for a cool down by continuing the same activity in a progressively slower pace.

You can do your aerobic exercises by parking your car further away and walking to your work, you can take the stairs instead of the elevator, or doing your errands by walking instead of driving.

You don’t have to do it all at once. Experts say you can break it down to a few shorter sessions, 10-15 minutes at a time, as long as you get your full 30-90 minutes a day. Group sports such as soccer, football, basketball and tennis are also considered a cardiovascular activity.

This should become a way of life, going back to the basics of a less modernize world.

• Calcium – Is the most prevalent mineral in the body and exists in all bones and teeth. Calcium is also needed for proper blood clotting. The recommended daily allowance (RDA) for an adult is 1,000 mg.
• Iron – Needed for transporting oxygen in red blood cells, for making hemoglobin (part of the red blood cells). RDA is 18 mg a day.
• Potassium – Helps in muscle recuperation, helps in building the nerve system.
• Magnesium – Cell repair, converts food to energy, helps regulate body temperature RDA is 300 mg. a day.
• Omega 3 fatty acids – help in regulating cholesterol and overall heart health. Anti inflammatory, and help in brain function and memory.

Trace minerals are those nutritional minerals that are found in the body only in small amounts but when they are missing, it can cause health problems.

• Chromium – Is supposed to help us process glucose and help in the creation of lean muscles.
• Zinc – Immune system booster, fights viral infections, helps in breaking down foods. RDA – 11 mg. a day.
• Selenium -200 mcg a day. Selenium helps the body fight abnormalities in the form of different cancers.
• Copper – Is needed to help the enzymes with metabolism.
• Iodine – Helps the thyroid gland produce hormones. RDA is150 mcg a day.
• Niacin – Helps control cholesterol and lower triglycerides.
• Psyllium – Fiber. Also good for regulation cholesterol, boosts the effects of statins – Cholesterol lowering drugs.
• Phosphorus – 800 mg a day

Please keep in mind that dietary supplements may cause an allergic reaction in some people, and may interact with other medication you are taking. Since this field of nutritional supplements is not yet fully regulated, results may be different from one brand to another. It is a good idea to tell your doctor which minerals you are planning to take.

Aside from all the elements our bodies need in order to function normally, there is another element we should think about which is the electrical tension inside our bodies that enables transmission of nutrients into specific cells.

Called an electric tension (and muscles, blood and nerve cells are considered electric tissues), Electrolytes facilitate the transmission of ingredients from and to our cells and control the pressure inside and outside the cells. This affects the amount of water in the body and its absorption, the elasticity of the blood and the behavior of nerve cells.

Acute imbalance of electrolytes in the body, as in the case of dehydration or over – hydration may cause serious health problem and even lead to death. Some college hazing rituals a few years made it all too clear. A student was forced to drink huge amounts of water that disturbed the electrolyte balance of his body and led to his death.

Electrolytes are found in sports drinks and contain sugars, salts and potassium. They are meant to replenish the body and return it to its normal balance. After a long and strenuous physical activity, the body loses some of those important elements by sweating them out. Same thing happens when a child is sick and vomits frequently. Not only water is lost and needs to be replenished but also those important elements we rarely think about.

Electrolytes drinks can be made at home by using the correct measures of sugar, salt, potassium and baking soda dissolved in water. However the professional electrolyte drinks include also sodium chloride, magnesium and calcium.

Bodybuilders are very careful about the amount of electrolytes in their bodies. A long exercise session of 3 hours or more requires special consideration because their bodies will not perform at the top of their abilities if the blood is too thick from loss of water and muscle and nerve cells cannot get the proper nutrition. Mothers know that their child may get to a hospital after a simple episode of vomiting if they did not get enough electrolytes back in their systems.

That is why you can find electrolyte drinks in aisles that cater to small children and infants. Those drinks contain the right amounts of elements needs for a small size body to function. That is an important factor you should consider when dieting. Eliminating all the sugars and all the salts from your nutrition can cause a damage that will not be easy to reverse.

The best sports nutrition, experts say, is good and balanced nutrition that takes into account how many calories you burn in a workout and supplements it later. A few products help make this process quicker :-

Protein supplements – in the form of powders, pills, shakes or bars. While these sources for protein are of those most popular ones, there are also others sources of protein like Casein, Egg, and Soy proteins. It is a fast absorbing supplement and is to be taken before workout to increase stamina and performance. The Whey protein is derived from milk and contains up to 90% pure protein.

Creatine – Helps in rebuilding muscles and increase energy. The creatine is produced naturally in the body in the liver. With higher energy levels you can exercise longer and harder. In itself it will not make your muscles more defined but the vigorous exercise you are able to perform will do that.

Glutamine – an Amino Acid found in big quantities in the muscles. It also helps restore and rebuild tired muscles by transporting nitrogen. It helps in the digestive system by increasing the absorption of nutrients from food.

Nitric Oxide – Is found in the body in the form of gas, but in supplements in forms of pills and powders. It increases blood flow to the muscles and is very popular with body builders. It helps increase muscle size.

Testosterone supplements – Help boost the level of testosterone in a man’s body. Also called anabolic steroids, they increase strength and body mass, give more energy and libido and elevate the mood.

Some supplements like Ephedrine are known for their ability to stimulate the brain, increase the rate of the heart, and constrict blood vessels which raises blood pressure and expends the lungs so you can absorb more oxygen. It increases metabolism by increasing body heat. This supplement which was very popular for weight loss programs has been banned by the FDA for causing heart attacks in people who took it in large doses.

This comes to show that not all the information about sports nutritional supplements is widely known. This is a relatively new field of nutrition and supplements that are used today by body builders, and some of them might be banned in the future or cause damages yet unknown. This field is not yet regulated and the difference and effectiveness of different brands varies wildly.

There is the Chinese and Siberian Ginseng – A root used by the locals to regulate blood pressure, clean the blood, and improves stamina and overall well being. It became very popular in the United States and for a time ginseng was added to everything.

A few years before that, there was the Apple Vinegar phase which praised the ability of the vinegar, taken as a nutritional supplement, to melt away fat and clean your system out.
There was the Beta Carotene fad, and then the Green Tea and its benefits. This one became main stream. Now green tea is sold wherever black or English tea is. Green tea is rich in vitamin C, and is known to increase the metabolism. It does not have some of the harmful ingredients of the black tea.

Another kind of nutritional supplement is St. John’s worth. It has been selling very well in the past 10 years, which leads us to believe people are happy with the results. St. John’s Worth is known as an energy and well being booster and stress reducer.

In the last few years, Black Cohosh was hailed to have a soothing effect on premenstrual women, and was considered as a replacement to hormone therapy in post- menopausal women. Studies were conducted and concluded by saying “…there is not enough reliable data to determine…” whether there’s any truth to this claim. The researchers insist that there is not enough information because the study was started only 6 months before.

And now we have the Acai Berry !

The berry of the Acai palm out of the Amazon forest of Brazil is widely used by the local tribes as an important food source, and as juice drink by all the others. In the last few years a wave of interest filled the United States in an Acai Berry fever. It was said to increase energy levels, sexual performance, appearance and digestion. The benefits were due to the very high level of antioxidants, more than in any other fruit.

Unfortunately, after sprouting hundreds of websites selling acai berry products, in forms ranging from drinks to pills, powders and lotions, with promises of weight lose and improved sleep, a serious study of the claims has not been done as of yet.

The internet has a well of information about herbal nutritional supplements. Make sure you educate yourself before you start taking any nutritional supplements. Telling your doctor what you plan on taking is also a good idea. You have to make sure it does not contradict any other medication you are taking.

Their plan is simple and comprehensive. It involves a little work from the dieter, but it is not overwhelming. The plan utilizes nutrition, psychology and support systems that together help the dieter achieve his goal.
They have a few plans. Here is the most popular one which is called the point system.

What do you eat? Basically everything. Each food gets points assigned to it based on the carbohydrate contents, fat content and fiber content. You get a small paper calculator and with a sliding center you can check the amount of points the food you are about to eat, gets.

You are also assigned, based on your weight and the amount of pounds (or Kg) you want to lose, the number of points you should eat each day.

It’s up to the dieter to decide what and how much he eats as long as he does not exceed the points allowed. So if you crave chocolate you can eat it, but know that you have to eat zero or low points food for the rest of the day.
This is a psychological break through. You do not have to deny yourself the food you like the most. You can eat everything – in small portions.

The second part of this program is to write everything down. We often feel we don’t eat much and yet the weight keeps going up. Writing down everything you eat makes you aware of what you put in your mouth and you might discover the “nothing” you ate is actually quite a lot. It is an excellent way to control your food instead of it controlling you.

The third part of this program is the weekly weigh-ins. You are asked not to weigh yourself every day. Our weight fluctuates because of different reasons; water retention, meal just consumed, constipation. This daily ritual is unnerving and disappointing at times. What you are asked to do instead is to come to their centers once a week and they will weigh you. No cheating, no leaning forward or back. The same scale once a week. Your weight is written down in a little booklet you keep, and you can watch the pound go away.

Following the weigh-ins there are support meetings run by their counselors. In those meetings you get together with people in the same situation as you and you share complaints and advice. The counselor follows a program which explains the basis of nutrition and teaches you ways to shave points off your diet by using substitutes and sharing recipes.

The best thing about this plan is that it is sustainable for a long period of time. Since you are the judge of what you eat and don’t deny yourself the foods you crave, you can continue on the plan for a long time. The goal is to lose no more than 2-3 pounds a week (about 1 kg.). It becomes a way of life and a way to control your weight forever.

Latest research shows that resistance exercise helps rebuild bone density, which is important to women, helps with mental health as well and improves sleep, and leads a healthier lifestyle. Strength exercise is very important when you are dieting. When you lose weight, you lose some of the muscle mass as well. Resistance Exercise helps you build those muscles back.

Experts recommend starting with weights that are heavy enough so you feel the resistance but not so that you have to strain to lift them. Do 8 to 10 exercises, working on different muscle groups; the chest, the shoulders, the arms and stomach on the upper body, hips, butt, front and back of legs and calves. Do a few repetitions, between 5 -10, of each exercise.

You do not have to work all the group muscles in the same day. It is ok to concentrate each day on a few areas and on others the following day. It gives your muscles a chance to recover.
You have to warm up by stretching before you start your exercise routine. The muscles have to be ‘woken up’ and elongated to be ready to pull the weight. Do not forget to stretch at the end of the exercise as well, stretch your muscles and remove knotted spots caused by too much pressure on one certain spot.

The most important thing when dealing with resistance exercise is the right posture, the right form. If the exercise is not done right it can cause damage. Therefore it is good to do your exercises in front of a mirror or with another person, a trainer or a friend, that can tell you if you are doing something wrong. And if it hurts, stop. Do not put too much pressure on your muscles, unless you are young and they can still take it.

That is the main reason, expert believe, the percentage of obese people is so high in the United States. This and the fast food restaurants.

Walking is one of the best aerobic exercises that we can do without it costing us any extra money and taking just a little bit more time. It is a healthier activity than jogging which can be very hard on your knees because of the constant pounding on the pavement.
The recommended duration of walking a person should do per day is measured by about 10,000 steps. You can do it in one session if you like, by hiking or walking for 30-60 minutes, depending on our speed, or you can break it down to small 10-15 minutes increments.

If you use walking as your aerobic exercise you should walk briskly. A good test to see if you are walking in the right speed is to be able to carry on a conversation with little huffing and puffing. If you can sing or whistle while you walk, you are not doing it at the right pace.

Walking can be done everywhere; around the house, in your neighborhood, in the mall, on the way to shopping. All you need is a good pair of walking shoes to protect your back and knees and a bottle of water you can take with you to stay hydrated. You do not need to know more than that – you don’t need to keep a correct posture, you do not need equipment.

Walk to raise your heart rate, to lower your cholesterol, to exercise your lungs and legs. Walk alone or with a friend. You can even do it while you walk your dog. Let him/her sniff his way around at the beginning. When you increase your speed and his bladder is empty, use the way home as your aerobics. Both of you will benefit.

It is so easy and logical, so why don’t we do it more often ?

The speed of the modern world is to blame. We are busier than ever and we try to cut corners to save time to do “more important” things. That is the first thing that needs changing. Slow down and smell the flowers, enjoy the things that you do while you do them. Live in the present instead of constantly thinking about the future.

Which vitamins to take is another question. And the more you’ll ask the more answers you’ll get. Here is some order in the confusion and the recommended daily allowance by the food and drug administration.

Vitamin A – Helps in bone growth and in vision, appetite and taste. Recommended Daily Allowance (RDA) is 800 mcg.
Vitamin B1 – Helps regulate the nerve system, heart, digestion and muscles. RDA – 1.2 mg.
Vitamin B2 – Helps in the breaking of fat, protein and carbohydrates. Helps in the building of nails, hair and skin. RDA – 1.3 mg.
Vitamin B6 – Helps in the absorption of proteins and carbs. RDA – 1.3 mg.
Vitamin B12 – Boosts energy, helps in the production of red blood cells. RDA – 2.4 mcg.
Vitamin C – Immune booster, helps in healing of wounds, preventing scurvy. RDA 90mg.
Vitamin D – Enables the absorption of calcium . RDA – 5 mcg. a day.
Vitamin E – An antioxidant, fights infections, lubricates, has an important part in the building of nails and hair. RDA 15 mg.
Folic Acid – Helps in the production of red blood cells. Women lacking in folic acid might give birth to babies with neurological problems.
Vitamin K – promotes strong bones, helps in blood clotting. RDA 100 mcg.
Coenzyme Q10 – The body makes it and our cells use it, but we don’t make enough. The coenzyme is important in converting food to energy. RDA 100 mg.

Those are the basic vitamins (today we know also of B3, B5, B7 etc.) we should all take the recommended dosage. There is a difference between men and women. This list is the average to be used as a guideline.

Most of those vitamins have been grouped together in multi-vitamins to make it easy to take. Some people say those recommendations are too low. From time to time there comes a doctor who recommends loading the body with a certain vitamin to prevent diseases (used to be B12, then C. Now it’s vitamin D.) Try to get as much vitamins as you can from proper nutrition and use supplements to make up the gap.