Importance of a good diet in pregnancy

Below are some ideas about the importance of a good diet in pregnancy, the importance of breastfeeding and the need for a good diet in the early years of a child’s life.

The baby will be nourishing itself all day from the mother’s stores via the placenta, and it is therefore very important that mum also eats good food regularly so that she has the energy and nutrients to provide for her baby as well as for her own needs. 

Babies who are malnourished in the womb because mum isn’t eating enough during pregnancy are more likely to face lifelong chronic health problems, and have a higher risk of dying in infancy. This happens in countries like the UK as well as in poorer countries around the world.    

Breastfeeding a baby for the first six months of life is the most important thing a mum can do to protect the baby’s health and her own health, and mums who breastfeed say it is one of the most satisfying and empowering things they ever do. Age is no barrier and young mums can breastfeed as well as any other mum.  

Everyone wants the best for their baby. Spending money on the whole family eating well makes more sense than spending money on expensive clothes and equipment for a new baby.  

If mums think they might have more children, eating the same healthy food that they give their babies and toddlers will ensure they are able to give the next baby a really good start in life from the beginning. 

Eating together with others is an important part of family life, and getting children used to this when young will encourage them to eat better, and it sets a good example for them when they have families of their own.  

You can start to eat better and support children to eat better at any time. It’s never too late to change habits, and good health is the best gift you can give your children.

For children under the age of 2 years, having a poor diet weakens a child’s immune system and makes him or her more susceptible to common illnesses such as chest infections and diarrhea, and may prevent the child from being as physically strong and mentally able as he or she could be.  

You can’t see if someone is poorly nourished, but it can impact on health and well-being for life. Just because you can’t see a nutrition problem doesn’t mean it isn’t there.   

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5 Unusual Reasons why you’re not losing Weight

Weight loss can be tricky. We all know that we need to consume fewer calories than we burn, to lose weight. But sometimes - even when u are doing all the right things - that weight loss can come to a screeching halt.

This can happen for a number of reasons, but more often than not, it comes down to something that requires a serious Lifestyle Change.

Here are 5 of the most common, tried & true, yet not-so-obvious reasons, you're not losing weight.

1. You are stressed. “Stress is a silent killer". It released a stress hormone, cortisol. Which degrades muscle tissue and encourages storage of fat. See: How to lower stress hormones and Stress survival guide
2. You're Not Getting Sleep - enough sleep reduces cortisol and produces a Growth Hormone (GH), which encourages fat loss, supports your immune system, and helps to keep your body functioning properly. Sleep balances hormones that control hunger. See: Healthy sleep tips
3. You’re Not Drinking Enough Water. Drinking enough water helps with proper kidney function. Dehydration impairs kidneys & when kidneys aren't working properly, the liver picks up the slack. The liver is responsible for the metabolism of fat. Which means that fat cannot be metabolized as efficiently when your liver has to work twice as hard to remove toxins. What happens when you don't drink enough water? See: Why water should be your best friend
4. You Have Poor Digestion - to improve your ability to lose fat clear your gut, (detox). Eat healthy, even consider periods of fast to give your digestive system a break. Digestive problem? See: How to improve your digestion
5. You're Not Eating Enough Fiber. Fiber aids digestive health and helps to create a sense of fullness, which makes consuming fewer calories easier. See: How to maximize fiber intake and Why whole grain is recommended

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Zesty Asian Chicken Salad

A colorful salad packed with a variety of healthy foods.

Nutrition information per serving: Calories 184, Carbohydrate 13 g,  dietary Fiber 4 g, Protein 22 g, Total Fat 5 g, Saturated Fat 1 g,  Trans Fat 0 g, Cholesterol 55 mg, Sodium 456 mg

Zesty Asian Chicken Salad Recipe

Makes 4 servings. 1 cup per serving.

Prep time: 20 minutes

Ingredients

3 boneless, skinless chicken breasts, cooked and chilled

3 green onions, sliced

1½ cups small broccoli florets

2 medium carrots, peeled and cut into strips

1 red bell pepper, cut into strips

2 cups shredded cabbage

½ cup fat free Asian or sesame salad dressing

¼ cup 100% orange juice

¼ cup chopped fresh cilantro

Preparation

Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage.

In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat. Stir in cilantro. Serve at room temperature.

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Apple Turkey Gyro

A healthy twist on a classic Greek dish.

Nutrition information per serving: Calories 215, Carbohydrate 33 g, dietary Fiber 5 g, Protein 14 g, Total Fat 4 g, Saturated Fat 1 g,  Trans Fat 0 g, Cholesterol 25 mg, Sodium 259 mg

Apple Turkey Gyro Recipe

Makes 6 servings. 1 gyro per serving.

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients

1 cup sliced onion

1 tablespoon lemon juice

2 cups sliced red bell pepper

2 cups sliced green bell pepper

1 tablespoon vegetable oil

½ pound turkey breast, cut into thin strips

1 medium apple, cored and sliced

6 whole wheat pitas, lightly toasted

½ cup low-fat plain yogurt (optional)

Preparation

In a nonstick skillet, sauté onion, lemon juice, and bell peppers in oil until crisp-tender.

Stir in turkey and cook until turkey is fully cooked. Remove from heat and stir in apple.

Fold pita in half and fill with apple mixture; drizzle with yogurt. Serve warm.

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PIEROGI (Dumplings)

Pierogis are polish dumplings (ball of dough usually with a filling, which is boiled and then pan fried). It is a bit time consuming to make (about 1 and a half hrs.) but the results!! So worth it.

Recipe for pierogi

INGREDIENTS

3 tablespoons butter

1 cup chopped onion 

2 cups cold mashed potatoes 

1 teaspoon salt 

1 teaspoon white pepper

Dough: 

3 eggs

1 cup cold water/milk

3 cups all-purpose flour 

1/4 teaspoon salt 

1 tablespoon baking powder

Directions

Prepare the mashed potato filling first: melt the butter in a skillet over medium heat. Stir in half the onion, and cook until translucent, about 5 minutes. Stir into the mashed potatoes, and season with salt and white pepper. You can add some cheese to this mixture if you like.

To make the dough, beat together the eggs and water/milk. Sift together the flour, salt, and baking powder; stir into the egg mixture until dough comes together. Knead the dough on a lightly floured surface until firm and smooth. Divide the dough in half, then roll out one half to 1/8 inch thickness. Cut into 3 inch rounds using a cup or glass.

Place a small spoonful of the mashed potato filling into the center of each round. Moisten the edges with water, fold over, and press together with a fork to seal. Repeat procedure with the remaining dough and the sauerkraut filling.

Bring a large pot of lightly salted water to a boil. Add perogies and cook until pierogi float to the top. Remove with a slotted spoon and place on a tray, dont stack them on each other or they will stick together.

Once all the pierogis are boiled, put a skiller on high heat and place some butter or margarine. Add some onions and place the pierogis on the pan. Arrange as many as can fit comfortably. Fry each side till golden brown. Serve with sour cream on the side. Enjoy!

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Predicting a Child’s Adult Height

It’s amazing how at birth most babies are of similar length yet, by the time they reach adulthood the differences in height are considerable. Parents often wonder how tall their toddler or preschooler might be when they grow up. Grade-schoolers and young teens may ask, "How tall will I be?" It is a natural question for parents and children, and besides being a little fun to try and predict how tall a child might be, pediatricians also find it helpful to make sure a child is growing as expected.

Factors That Affects Your Child's Height?

While genes play a huge part in predetermining how tall your child will be (e.g. short parents usually have short children) other factors have an impact on how much your child grows. These include:
Nutrition: A child who is overweight is often taller than classmates, although that does not necessarily mean that he will be taller as an adult. Children who are very underweight might be shorter than expected for age.

Hormones

Hormone imbalances, such as low thyroid or growth hormone levels, lead to slower than expected growth and can result in children who are either shorter or taller than would be expected if not diagnosed and treated. Review red flags to help you tell if your child is growing normally and will reach his predicted height or if he might have a growth hormone problem.

Medications

Some medications, particularly chronic use of corticosteroids (like prednisone), can slow growth.

Health conditions

Children with some chronic illnesses, such as severe arthritis, untreated celiac disease, or cancer may be shorter than expected.

Genetic conditions

Children with some genetic conditions can cause either short or tall stature. For example, those with Down Syndrome, Noonan Syndrome, or Turner Syndrome tend to be shorter than other family members, while Marfan Syndrome can cause someone to be taller.

How is a Child's Adult Height Predicted?

Predicting height for boys 

• Take each parent's height in centimeters & add them together. 
• Divide that number by 2. Add 6.5 cm to the number. 
• This number is the mid- parental height for boys. 
• This number plus or minus 10 cm. is the range in which you could expect your son to fall.

Predicting height for girls 

• Take each parents height using cm. & add them together. 
• Divide that number by 2. Subtract 6.5 cm. from the number. 
• This number is the mid-parental height for girls. This number plus or minus 10 cm. 
• The range in which you could expect your daughter to fall.

So, say you are a women of an average height of 162 cm & your husband is 193 cm. Then you can expect to have a son who grows between 175 cm & 195 cm. & for a girl, she would be between 162 cm & 182 cm.

While genes account for about 70 % of the influence on your child's eventual height, the other 30 % is down to environmental factors. With Nutrition during your kid's early years & also while they’re in Utero playing a major role in their growth

Nutrition has an effect on how our body forms & grows. So at crucial growing phrases in the early years our bodies need the right nutrients to fulfill long term growth potential.

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Fitness Tips for Women

WALK: Walk as much as you can. Make it a daily habit. It is the best exercise you can do at No COST. Try little steps as standing instead of sitting while talking, taking steps instead of elevator, have short 5-10 minutes’ walk after each meal. Make these small changes in your daily routine to achieve bigger changes.

HYDRATION: Take 6-8 glass of water every day to stay hydrated. A dehydrated body will not function properly when you start a day.

HEALTHY SNACKING: Make snacking part of your day. Always load your kitchen with healthy snacks like nuts, fruits, skim milk & dark chocolates, .Always eat healthy snacks in proper portion. Don't overdo anything.

EXERCISE/YOGA: This will make you feel relax, energetic & happier. Choose an exercise pattern according to your own convenience. Try adapting to strength training, for at least 20 minutes at least twice a week or interval training like walking or running which will help to tone your entire body. Most of the time, women tend to use their neck muscles more than their abs when they do crunches. Instead focus back to your abdominal muscles by pressing your tongue flush against the root of the mouth before starting your crunches.

PROTEIN INTAKE: Make your first meal of the day full of proteins like eggs, pulses, milk, nuts. It will keep your sugar level on point & your food craving will decrease.

REDUCE REFINED CARBS INTAKE: Limit your refined carb rich foods like cookies, chocolates, Wheat items etc. As when you eat refined carb rich food, it will spike your blood sugar level & will produce more Insulin which will increase the fat in your body. But remember carbs are very important, as they fuel your body with energy. Hence, up your intake of fruits & other high fiber crackers. Also include some protein along with carbs, so that the carbs break down more slowly.

RECOVER FROM ALL DESK JOBS: Take a rubber band or hair scrunchie. Take the affected hand & touch all five finger tips together, forming a sort of point. Slip the band around all five fingers & draw them apart against the resistance of the band. It is like a reverse squeeze. Do this casually whenever you have time, In between emails, at home watching TV, as this will relax your fingers, hands & can act as a stress buster.

NEVER FOCUS ON WEIGHT LOSS: If you just focus on reducing the numbers on your scale, then ultimately you will land up gaining pounds. Instead, your goal should be to maintain a healthy & fit life, by eating right food & practicing right exercise.

BE HAPPY: As the popular saying goes, Laughter is the best medicine. When you laugh out loud or just be happy, your body will release feel good hormones & this will kill the villain stress hormone Cortisol. Hence, giggle as much as you can to achieve good health.

CHART YOUR PROGRESS: To stay focused & motivated, make a fitness report card for your own reference.

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Sciatic nerve problem

Sciatica is pain, tingling, or numbness produced by an irritation of the nerve roots that lead to thesciatic nerve. The sciatic nerve is formed by the nerve roots coming out of the spinal cord into the lower back.

The sciatic nerve is the largest nerve in the human body. Multiple strands of nerve fiber form this huge nerve: the strands weave together as they emerge from the spinal cord in the lower back area & pass under the deep muscles of the buttocks, through a notch in the base of the pelvic bone “girdle" & then splay out & down the legs. The branches of the sciatic nerve cover the front, sides & back of the legs, all the way down to the toes. Severe injuries to the sciatic nerve can compromise bowel & bladder function.

First distinguish, whether the sciatic pain is due to nerve compression (usually because of a bulging or herniated disc or Piriformis syndrome. In Piriformis syndrome, the piriformis muscle, located under the gluteus muscles, goes into spasm & contracts. The tightening of the piriformis muscles, causing inappropriate firing of the sciatic nerve. The resulting pain, which can be local (in the buttocks) or go some or all of the way down the leg, can be debilitating & prohibit sitting on lying on the affected side. Getting up from the chair or bending over to pull on boots can be excruciating.

You put a heating pad on your bottom for 20 minutes or so at bedtime & the pain is better in the morning.

Stretch the Piriformis muscles several times daily. It is difficult to do so, as it is so deep. The Piriformis covers a short distance from the outer edge of the sacrum (the base of the spine) to the top of the femur (Thigh bone). To stretch the Piriformis, lie on your back on the floor & bring the knee of the affected side toward the opposite right shoulder. Back off this causes pain.

If you have Piriformis syndrome, avoid doing the King Pigeon Yoga pose, which creates outward rotation of the femur.

If your pain is worse in the morning, try ice instead, especially 5-10 minutes before bed. Ice is beneficial for nerve inflammation. If your sciatica improves with bedtime icing, the problem is inflammation, which is most likely caused by a ruptured or bulging disc. When a disc, which acts as a shock absorber between each bony vertebra, bulges or ruptures, it puts insistent pressure on the sensitive nerves of the spine.

Avoid == animal products, except fatty fish & eggs, Sugar, carbonated drinks, ready to eat foods. , refined flour, saturated fats, high fat dairy products, fried stuff

Include enough Turmeric & Ginger. Also include Fresh Green Leafy vegetables. Drink 8-10 glasses of water daily.

Avoid sitting for long hours & try walking gently for 20 minutes twice daily. If you need to sit, Place a soft pillow under your bottom & roll a hand towel into a small boister to put behind your waist. This will help to maintain the natural curvature of your lumber spine (low back) & prevent Slimping.

Do low back exercise.

Massaging the muscles of the buttocks & back of the legs (where the sciatic nerve runs) can loosen muscle tension & decrease painful nerve inflammation. It promotes blood circulation which will ease sciatic nerve tenderness & built up tension.

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Healthy lifestyle

What healthy lifestyle means

• A way of living that LOWERS THE RISK of being seriously ill or dying early. Not all illness and disease is preventable; however a large proportion of deaths, particularly those from coronary heart disease and lung cancer, can be avoided. Scientific studies have identified certain types of behavior that contribute to serious illness and early death. This booklet aims at helping you to change your behavior and IMPROVE YOUR HEALTH so that you and your family live healthier, longer lives.
• A way of living that HELPS YOU ENJOY more aspects of your life. Health is not just about avoiding a disease or illness. It is about physical, mental and social well-being too. This booklet aims at helping you decide to make healthier choices in your lifestyle which will give you more opportunity to ENJOY MORE ASPECTS OF YOUR LIFE FOR LONGER.
• A way of living that HELPS YOUR WHOLE FAMILY. When you adopt a healthy lifestyle you provide a more positive role model for other people in your family, particularly children. You will also create a better environment for them to grow up in. By helping them to follow a healthier lifestyle you will be contributing to their wellbeing and enjoyment of life now and in the future.

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Vegetable Quesadillas

These quesadillas make a great meatless meal for a healthy lunch! Serve with red or green salsa and light sour cream. 

Makes 4 servings. 1 tortilla per serving. 

Prep time: 10 minutes 

Cook time: 15 minutes 

Ingredients  

nonstick cooking spray 

½ cup chopped green bell pepper 

½ cup frozen corn, thawed 

½ cup sliced green onion 

½ cup chopped tomato

2 tablespoons chopped fresh cilantro 

4 (6-inch) flour tortillas 

½ cup shredded reduced fat Cheddar or Monterey Jack cheese

Preparation 

Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes. 

Add green onion and tomato; cook for several minutes more until heated through; stir in cilantro.

Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned. Serve while hot.

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Chicken Tortas

Serve these sandwiches with sliced jalapeño peppers for a little added heat!

Makes 4 servings. 1 sandwich per serving. 

Prep time: 15 minutes

Nutrition information per serving: Calories 379, Carbohydrate 32 g, dietary Fiber 6 g, Protein 30 g, Total Fat 15 g, Saturated Fat 4 g,  Trans Fat 0 g, Cholesterol 67 mg, Sodium 500 mg

Ingredients 

2 cups cooked, shredded chicken 

1 teaspoon chili powder 

2 cups prepared Fresh Salsa 

2 cups shredded  romaine lettuce 

4 thin slices white onion

 ½ cup shredded reduced fat Monterey Jack cheese 

2 radishes, sliced 

1 fresh avocado, mashed 

4 bolillos or French bread rolls, cut in half lengthwise

Preparation 

In a medium bowl, combine chicken, chili powder, and 1 cup Fresh Salsa. 

In another medium bowl, combine lettuce, onion, cheese, and radishes. 

Spread equal amounts of mashed avocado on each roll. 

Place equal amounts of chicken and lettuce mixtures inside of each roll. 5. Spoon ¼ cup Fresh Salsa over lettuce and close sandwich. Serve immediately.

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Health Benefits of Beef

TAKE A BYTE OUT OF BEEF’S NUTRITION!

Calorie-for-calorie, beef is one of the most nutrient-rich foods. Not only does it provide you with a bundle of essential nutrients, but it has one of the highest concentrations of these nutrients compared to many other proteins.

Beef is the food source for Protein, Vitamin B12 and Zinc!: A three-ounce serving of lean beef contributes less than 10 percent of calories to a 2,000-calorie diet yet it supplies more than 10 percent of the Daily Value for nine essential nutrients. Based on a 2000-calorie diet, just 3 ounces of lean beef provides you with:2,3 Protein—Helps build a strong and muscular body Zinc—Helps create a healthy immune system & heal wounds Phosphorus—Necessary for strong teeth and bones Iron—Helps carry oxygen in the blood to all cells and muscles to prevent fatigue B-Complex Vitamins (including Vitamin B12, Niacin, Vitamin B6 and Riboflavin)—Help release energy from food.

A 3-ounce serving of lean beef is an excellent* source of: •Phosphorus •Protein •Selenium •Vitamin B12 •Zinc.

A 3-ounce serving of lean beef is also a good* source of: •Iron •Niacin •Vitamin B6 •Riboflavin.

Beef is also the food source of iron behind fortified cereal and grains.

Benefit of Beef’s Nutrients for Children: Beef supplies an abundant amount of key nutrients to help children and teens grow to be strong and healthy. Nutrients that are found in beef—protein, zinc, phosphorus and iron—contribute to optimal growth, cognitive function, red blood cell development and preventing iron deficiency during the adolescent years.

Here are some nutritious tips for enjoying beef!

PLUS, beef may play a positive role in cancer prevention: Conjugated Linoleic Acid—or CLA—is a fatty acid found naturally in beef. Recent research indicates CLA may play a role in cancer prevention by inhibiting tumor growth and development,8 and can affect body composition by decreasing body fat and increasing lean muscle mass.9

LEAN BEEF TIPS 

• Choose the leanest cuts by looking for LOIN or ROUND in the name. 
• Buy ground beef that’s 90% lean or higher. 
• Trim away any visible outside fat before cooking. 
• Use low-fat cooking methods such as broiling, roasting, or grilling. 
• Eat reasonable portion sizes. One 3-oz. serving of beef is the size of a deck of cards or a computer mouse.

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World No Tobacco Day

Smoking is the greatest single self-imposed risk to health of all.

RISKS TO YOU: Respiratory illness, coronary heart disease, cancer.

RISKS TO YOUR FAMILY: Respiratory illness, chest, nose, ear and throat infections. Your family’s risks are increased two to three times if you smoke.

Babies who are exposed to tobacco smoke at home are at increased risk of sudden infant death. Young children who have one or more parents who smoke are twice as likely to suffer with chest problems in their first year of life. They will have more chest, nose, ear and throat infections than children whose parents do not smoke. They are also more likely to take up smoking themselves later in life.

IF YOU ARE PREGNANT you can damage your baby’s chances of being healthy by smoking even before the baby is born.

FACT: Tobacco-related diseases not only lead to many premature deaths but also to years of disease and disability. One half of all people who regularly smoke will be killed by cigarettes, half in middle age and half in their senior years. If you stop smoking before middle age you will avoid almost all the increased risk that would have otherwise occurred. Even stopping smoking in middle age can lower your risk.

If you don’t use Tobacco DON’T START. If you do use Tobacco you can lower your risk by stopping NOW. The health benefits will start IMMEDIATELY.

5-STEP ACTION PLAN TO HELP YOU STOP USE OF TOBACCO

 Step 1. Monitor your current PATTERN of Tobacco use - WHEN do you use Tobacco and WHY?
“I smoke first thing in the morning: it’s part of waking up” “I use tobacco to help me relax when I get stressed at work” “I use tobacco when I get angry in the evening” “I smoke to be sociable - all my friends smoke”

Step 2. Decide to give up Tobacco NOW - whatever your age it will lower your risk. Is it cool to be addicted? - NO. Choose the day when you are going to stop. If possible choose a day when you won’t be under much stress. Make sure you put away any tobacco, ashtrays, matches or lighters. AND STOP.
“I just did it; I stopped”.

Step 3. Take notice of special times when you might WANT to smoke and be extra determined. Select ALTERNATIVE things to do when you are tempted to use tobacco.
“I chew gum instead: it helps me concentrate too” “I go for a brisk walk when I feel tempted”.

Step 4. Practise ways of saying “NO” to help you.
“I’ve just given up smoking: please don’t tempt me” “No thanks. I don’t use tobacco any more”.

Step 5. Ask your friends to give you SUPPORT. In order to continue being a nonsmoker you need praise from your friends and family that you kicked the habit, that you smell and look better too.

NICOTINE IS AN ADDICTIVE DRUG

When you stop using Tobacco you may have some WITHDRAWAL SYMPTOMS such as increased appetite. This will eventually return to normal. Other symptoms might be disturbed sleep for a while. Some people feel depressed or irritated; others experience light-headedness.

You will need EXTRA SUPPORT from friends and family during this time. In some countries nicotine replacement therapies such as nicotine chewing gum or nicotine patches may be available; these can lessen the withdrawal symptoms.

If you RELAPSE, remember you are human! Learn from your mistakes and TRY AGAIN. It may be some months before you can be confident that you will never want another cigarette. The chances are YOU WILL BE SUCCESSFUL.

What you will achieve:
You will be LESS at risk from major illnesses. You will have MORE MONEY to spend on better food and clothes. You will FEEL MORE HEALTHY, and You will influence your Family’s HEALTHY LIFESTYLE

Here’s what some people said after they’d quit using Tobacco:
“I thought, shall I smoke or shall I be healthy?” “I smelt of spring!” “I was really nervous … I smoked to manage stress. I thought, I can show them they don’t stress me!” “I made sure there was no Tobacco at all in the house so I wouldn’t be tempted”.

#NoTobaccoDay

#NoTobaccoDay Tweets

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Avocado Garden Salad

This salad is easy to fix, looks great on a plate, and is delicious to eat. 

Makes 6 servings. 1½ cups per serving. 

Prep time: 20 minutes 

Ingredients 

6 cups torn or cut mixed salad greens 

3 medium tomatoes, chopped 

5 green onions, chopped 

1 small cucumber, peeled and chopped

2 tablespoons lemon juice 

1⁄3 teaspoon garlic powder 

½ teaspoon ground black pepper 

½ teaspoon salt 

1 large avocado, peeled

Preparation 

Mix salad greens, tomatoes, onions, and cucumber in a large serving bowl. 

In a small bowl, mix lemon juice, garlic powder, ground black pepper, and salt. Pour over salad mixture and toss together. 

Cut avocado in half lengthwise. Remove pit and peel avocado halves. Slice into thin wedges, about 1/8-inch thick. 

Arrange avocado slices on top of salad and serve immediately

Nutrition information per serving

Calories 78, Carbohydrate 9 g,  dietary Fiber 4 g, Protein 2 g, Total Fat 5 g, Saturated Fat 1 g,  Trans Fat 0 g, Cholesterol 0 mg, and Sodium 222 mg.

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Steps to keep your eyes healthy

We don’t need to tell you how important it is to look after your eyes. 

Doing the following can help you to keep your eyes healthy. 

• Have your eyes checked every two years, or every year if you’re over 70. This means that changes in your vision can be corrected and problems such as cataracts, glaucoma and age-related macular degeneration (AMD) can be picked up early - before they significantly affect your sight. NHS sight checks are free if you are 60 or over (except in Scotland where everyone is eligible for a free sight check, regardless of age). You may be able to get help with the cost of glasses or contact lenses if you are on a low income. 

• Protect your eyes from the sun, particularly if you are near water or snow - they can be damaged by UV rays. Always wear sunglasses on a sunny day. Choose sunglasses that  protect you from 99 to 100 per cent of UV light. This includes those labelled UV400 or with a CE mark. 

• Stop smoking. Smoking increases your risk of developing AMD and cataracts. 

• Eat a balanced diet with plenty of fruit and vegetables. 

• If you use a computer, adjust the settings to make the screen as easy to view as possible. For example, increase the size of the text and change the brightness or color palettes. 

Even with the right glasses, you may still find it hard to see things clearly. Day-to-day tasks can be made easier by good lighting and using low-vision aids or other equipment. If sight problems affect your ability to carry out everyday tasks safely, ask your local social services department what equipment and services they can offer. 

If you care for someone who is unable to recognize or communicate sight problems, for example someone with dementia, remember to arrange for regular eye tests - you can ask the optician about using special non-verbal tests. Encourage the person to wear glasses if they need them. 

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Mental well-being

Feeling well is not just about being physically fit and healthy - it’s equally important to your overall health that you feel good mentally. There are several things that you can do to help support mental well-being.

Steps that support mental well-being

Social contact 

Meeting friends, enjoying hobbies and getting involved in the local community makes life fulfilling and helps us to feel good about ourselves and life in general. If you find that you’re not able to do the things that you used to, why not try something new? Spending time with other people can prevent you from feeling lonely or anxious and give you a chance to share experiences, thoughts and ideas. Volunteering is a good way to meet people. Start by thinking about the kinds of things you like doing, what you’re good at and what type of organisation you want to help.

Stay in touch 

If you have family and friends nearby, try to meet up with them regularly or ask them to call round. Otherwise, regular phone calls can help you to stay close. The internet has opened up more ways to stay in contact, such as exchanging emails and using Skype to make video phone calls. Feeling that people care about you can make a big difference to your outlook.

Make plans 

People can have mixed feelings about retirement, and you may feel your life lacks purpose without work. However, it should mean that you have time to do all the things that you never had time for when you were working. Setting yourself goals, however small, can give you a sense of achievement and motivation. Your goal could be anything from finishing a crossword puzzle or making a phone call to a friend, to doing some gardening or reading a chapter of a book. Planning days out or arranging activities for the week or month ahead will give you something to look forward to and keep you feeling positive.

Take a break 

Whether you work or not, it’s important for your mental and physical well-being to take breaks from your routine.

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Health benefits if you stop smoking

Even after many years of smoking, it’s still worth giving up. The encouraging news is that older smokers who decide to give up have been shown to be more successful at staying away from smoking than younger people.

Whatever your age you can expect a range of benefits if you stop smoking, and many of these benefits can be seen quite quickly. You’re likely to:
• be able to breathe easier
• feel better overall
• find that any existing heart and lung problems you have are less likely to become serious
• be less likely to have a stroke, or heart and lung problems
• recover more quickly after an operation
• live longer.

Most people know how unhealthy smoking is but, because they enjoy it, they find it difficult to give up. The first step is to convince yourself that you would like to be a non-smoker. Why would being a non-smoker be right for you? Ask your GP practice about local one-to-one or group support to help you. Medication to stop smoking is available on prescription.

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Healthy Sleep

Your sleeping patterns will change naturally as you get older, and you may not get as much sleep as you used to. But it’s important that you get enough sleep to enable you to function during the day.
Many older people suffer from insomnia - ongoing difficulties with getting to sleep and staying asleep long enough to feel refreshed the next morning - which can make you feel tired, low on energy and depressed.

You can improve your sleeping patterns by:
• cutting down on daytime naps
• going to bed at the same time each night
• reducing the amount of caffeine you have during the day, perhaps by trying decaffeinated (decaf) tea and coffee
• getting up and walking around if you can’t get to sleep, or doing something for half an hour before going back to bed.

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Sensible drinking

Many of us enjoy an alcoholic drink now and then. A celebratory drink can be a traditional way to mark a family occasion or a milestone. However, it isn’t advisable to use alcohol to lift your mood, as in the long term it increases feelings of depression. If you find yourself regularly having a drink to help you cope, speak to someone you trust about how you’re feeling.

Drinking wine or beer in the evenings - maybe with your meal or while watching TV - has not received the same media attention as binge drinking. But regular drinking like this can damage your liver, brain, blood vessels and other organs. The liver needs at least two alcohol-free days per week to recover from the toxic effects of drinking.

Government guidance is that we should drink in moderation, which means that:
• men should not regularly drink more than 3-4 units a day
• women should not regularly drink more than 2-3 units a day.

‘Regularly’ means every day or most days. As an example, a pint of beer (4 per cent alcohol) and a (175ml) standard glass of wine (13 per cent alcohol) both contain 2.3 units.

You should avoid alcohol when taking certain medicines, so always read leaflets that come with prescription medicines, over-the-counter medicines or herbal medicines. If in doubt, ask your pharmacist.

If you are worried about your own or another person’s drinking, speak to your GP.

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Memory loss

You may be worried that you’ve become noticeably more forgetful or confused. Perhaps you’re struggling to remember things that happened recently, even though you can easily remember things from long ago, or you’ve been getting confused in a familiar place, or have trouble remembering names and following conversations.

You may be worried these are early signs of dementia, but most of us experience these things from time to time. These can be symptoms of many common conditions, such as stress, depression, vitamin deficiencies, thyroid problems, constipation, dehydration or urinary tract infections.

If you’re worried about memory loss you should talk to your doctor to find out what’s causing it. This can either set your mind at rest or allow you to get the help and support you need. A diagnosis of dementia won’t make things worse but it can help you plan for your future.

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Corn and Green Chili Salad

This salad is so easy to prepare. Add some diced, cooked chicken to make this side dish a meal, or sprinkle over  salad greens. 

Makes 4 servings. ¾ cup per serving. 

Prep time: 10 minutes 

Ingredients 

2 cups frozen corn, thawed 

1 (10-ounce) can diced tomatoes with green chilies, drained 

½ tablespoon vegetable oil

1 tablespoon lime juice 

1⁄3 cup sliced green onions 

2 tablespoons chopped fresh cilantro

Preparation 

Combine all ingredients in a medium bowl; mix well  and serve.

Nutrition information per serving

Calories 94, Carbohydrate 19 g, dietary Fiber 3 g, Protein 3 g, Total Fat 2 g, Saturated Fat 0 g,  Trans Fat 0 g, Cholesterol 0 mg, and Sodium 94 mg.

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Chicken Tomatillo Salad

Make a day ahead for a delicious lunch at work. 

Makes 6 servings. 1 cup per serving. 

Prep time: 20 minutes 

Chicken Tomatillo Salad 

Ingredients

Dressing 

1 cup husked and quartered tomatillos 

3 tablespoons light Italian dressing 

1 fresh Anaheim chili,  seeded and chopped 

¼ teaspoon ground black pepper

Salad 

2 cups chopped, cooked chicken or turkey 

1 cup chopped red bell pepper 

1 cup frozen corn, thawed 

1 cup chopped carrots 

4 green onions, sliced 

¼ cup chopped fresh cilantro

Preparation 

In a blender or food processor container, purée tomatillos with dressing, Anaheim chili, and ground black pepper;  set aside. 

Combine all salad ingredients in a large bowl and toss. 

Drizzle dressing over salad and toss well to coat. 

Cover and chill for 20 minutes or make a day ahead to allow flavors to blend. 

Serve on lettuce-lined plates or bowls.

Nutrition information per serving

Calories 141, Carbohydrate 12 g, dietary Fiber 3 g, Protein 16 g, Total Fat 4 g, Saturated Fat 1 g,  Trans Fat 0 g, Cholesterol 38 mg, and Sodium 149 mg.

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Black Bean and Corn Pitas

A protein-packed mixture of seasoned vegetables, black beans,  and cheese. 

Makes 4 servings. ½ pita per serving. 

Prep time: 15 minutes. 

Black Bean and Corn Pitas 

Ingredients 

1 (15-ounce) can  low-sodium black beans 

1 cup frozen corn, thawed 

1 cup fresh or no salt added canned tomatoes  

1 avocado, chopped 1 clove garlic, finely chopped 

1 teaspoon chopped  fresh parsley

 1⁄8 teaspoon cayenne pepper or more to taste 

2 teaspoons lemon juice ½ teaspoon chili powder  

2 medium whole wheat pita pockets 

1⁄3 cup shredded part-skim Mozzarella cheese

Preparation 

Drain and rinse beans. In a medium bowl, combine beans, corn, tomatoes, avocado, and garlic. Add parsley, cayenne pepper, lemon juice, and chili powder. 

Cut pita bread in half to form 4 pockets, and spoon equal amounts of filling into each half. Top with cheese and serve. 

Nutrition information per serving

Calories 352, Carbohydrate 54 g, dietary Fiber 17 g, Protein 16 g, Total Fat 10 g, Saturated Fat 2 g,  Trans Fat 0 g, Cholesterol 5 mg, and Sodium 176 mg.

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POTATO PANCAKES: VERY DELICIOUS AND HEALTHY

Soft and sticky texture, one of my favorite snacks since I was a child. Use up leftover mashed potato in these breakfast pancakes, very delicious and surprisingly light! The best way to use up left-over mash. Had this for breakfast this morning and the potato cakes are so fluffy,I've even got more mixture to make more.

POTATO CAKES

POTATO CAKES RECIPE

Ingredients

2 cups potatoes, Mashed

2 tablespoons onions, Chopped

1/8 teaspoon salt

1 teaspoon oil

1 egg white, slightly beaten

2 tablespoons all-purpose flour

pepper

Directions

In a medium size bowl, combine potatoes, egg white, onion, flour, salt and pepper. Meanwhile, heat oil in a large skillet over medium high heat.

When hot, put about 2 tablespoons potato mixture for each cake into skillet. Cook until well browned, then turn with a spatula and cook other side until brown. 

Continue making in batches until finished. You can use this as an appetizer or a side dish.

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Tomato and Garlic Omelette

This unique omelet includes vegetables and whole wheat bread  for a balanced breakfast.

Makes 1 serving. 1 omelet per serving. 

Prep time: 10 minutes 

Cook time: 30 minutes 

Tomato and Garlic Omelet 

Ingredients 

½ slice whole wheat bread 

½ teaspoon olive oil 

1 clove garlic, finely chopped  nonstick cooking spray 

¾ cup egg substitute

 2 tablespoons grated  part-skim Mozzarella cheese  

1 large tomato, chopped 

1 teaspoon dried basil

Preparation 

Preheat oven to 300°F. 

Cut the bread into cubes; toss with oil and garlic in a small bowl. Spread the cubes in a single layer on a baking sheet and toast in the oven for 15 to 25 minutes, or until golden brown, tossing once or twice. Transfer to a plate to cool. 

Spray a medium pan with nonstick cooking spray and heat over medium-high heat. Pour in egg substitute. 

When the egg begins to set, spread evenly across the bottom of the pan and reduce the heat to low. 

Once the top layer of egg is almost cooked, sprinkle the cheese and basil on top and scatter the tomatoes and bread over half of the omelet; fold the unfilled omelet half over the filling. 

Slide the omelet on a plate and serve.

Nutrition information per serving

Calories 235, Carbohydrate 18 g,  dietary Fiber 5 g, Protein 27 g, Total Fat 7 g, Saturated Fat 2 g,  Trans Fat 0 g, Cholesterol 8 mg, and Sodium 506 mg.

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Huevos Rancheros with Fresh Salsa

A healthy version of a classic breakfast dish! 

Makes 4 servings. 1 tortilla per serving. 

Prep time: 15 minutes Cook time: 15 minutes 

Huevos Rancheros with Fresh Salsa 

Ingredients 

4 (6-inch) corn tortillas 

½ tablespoon vegetable oil  nonstick cooking spray 

1½ cups egg substitute

 2 tablespoons shredded Cheddar or Monterey  Jack cheese 

2 cups Fresh Salsa 

1⁄8 teaspoon ground black pepper

Preparation 

Preheat oven to 450°F. 

Lightly brush tortillas with oil on both sides and place on a baking sheet. Bake for 5 to 10 minutes or until tortillas are crisp on the edges and starting to brown. Remove from the oven and set aside. 

Spray a large skillet with nonstick cooking spray. 

Pour egg substitute into skillet. Cook over medium heat for 2 to 3 minutes until eggs are cooked through. 

Place an equal amount of eggs on each tortilla and top each with ½ tablespoon cheese. 

Place under the broiler for about 2 minutes until cheese  is melted. Spoon ½ cup Fresh Salsa on each tortilla and top with ground black pepper. 

Serve warm.

Nutrition information per serving

Calories 146, Carbohydrate 16 g,  dietary Fiber 3 g, Protein 13 g, Total Fat 4 g, Saturated Fat 1 g,  Trans Fat 0 g, Cholesterol 3 mg, and Sodium 255 mg.

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How to Maintain a healthy body

It’s never too late to think about adopting a healthier lifestyle. It doesn’t mean that you suddenly have to change your diet and start spending every day at the gym. Just a few small changes can make a big difference - making you feel better, giving you more energy and helping you to sleep more soundly.

Research shows that having a positive attitude to life in general, and to getting older, can help you enjoy better health too. Choosing activities that give you an opportunity to meet people or play an active role in your local community can also help.

It’s important to remember the parts of your body that are crucial to keeping active - your feet, eyes and ears.

This blog post highlights changes you may like to consider and the benefits they can bring

STEPS IN MAINTAINING A HEALTHY BODY

Stay active 

There’s no doubt that keeping active makes us feel more energetic. But there are other more specific benefits, including helping to:
• manage high blood pressure and angina
• keep you at a healthy weight
• maintain regular bowel movements
• stimulate a poor appetite
• strengthen muscles and bones, which reduces the risk  of falls and fractures
• ease discomfort if you have arthritis or Parkinson’s.
Regular exercise also increases production of brain chemicals that lift your mood and make you feel happy - so it can be a good way to deal with stress and anxiety.

Developing and maintaining stamina, strength, flexibility and balance are particularly important as you get older, and can help you to do everyday tasks more easily as well as enjoy activities more.
Stamina helps you to walk longer distances, swim and mow the lawn.

• Strength helps you to climb stairs, carry shopping, rise from a chair and open a container. 
• Flexibility helps you to bend, get in and out of a car, wash your hair and get dressed. 
• Balance helps you to walk and climb steps confidently, stand from a sitting position and respond quickly if you trip. 
• Any amount of extra activity that’s appropriate for your age group and health makes a difference.  

If you don’t do any exercise 

If you haven’t been very active before it’s never too late to start. Try to limit the amount of time you spend sitting watching the TV, reading or listening to music. Everyday activities count as exercise, so look out for simple ways you can become more active. They could include:
• walking to the shops instead of taking the car or bus
• using the stairs instead of lifts or escalators
• doing the housework.

Every 10 minutes count so try and set yourself achievable goals every day. Always build up gradually and speak to your GP before increasing your activity levels significantly.

If you’re fairly active but could do more 

If you’re generally fit and have no health conditions that limit your ability to move around, the Government recommends that you build up to doing two-and-a-half hours of moderate activity each week.
Moderate activity may leave you feeling warm and a little breathless. It can include:
• walking fast
• cycling on level ground
• playing a motion sensor game on a computer console like  a Wii or Xbox
• hand washing the car.

If you’re already active 

If you’re already active, you can improve your fitness and health by doing 75 minutes of vigorous activity a week. This can include:
• running
• cycling fast or up hills
• climbing stairs
• playing tennis or football.

Muscle-strengthening activities 

Staying active isn’t just about getting your heart rate up. It’s important to keep your strength up too. The Government recommends that you build up to two sessions of muscle- strengthening activity a week.
Exercises that help strengthen your muscles can include dancing, heavy gardening, yoga and pilates. Lifting bags of shopping or weights can help to strengthen the muscles in your arms and wrists. For more information on improving your strength and balance, see our free guide Staying steady.

What kind of exercise might suit you? 

Different activities bring a different range of benefits, so try a variety of things. Finding something you enjoy means you’re more likely to do it regularly. The benefits of some activities and exercise classes are outlined below.

You don’t have to be moving around to benefit from exercise. Chair-based exercises, which you can do while sitting or holding on to the back of a chair, are ideal for improving muscle strength and flexibility. You can watch videos online that demonstrate chair-based exercises.

If you’re physically able, but find yourself sitting in front of the computer or television for hours at a time, try to break it up and build activity into your day. You can do this by going for a short, brisk walk around the garden or in the street - for example, during the advert breaks or after writing an email.

However, if you have a health condition that makes moving about difficult or painful, such as Parkinson’s, arthritis or osteoporosis, always consult your GP for help in choosing the right exercise for you. They may be able to suggest suitable activities and know of special exercises or classes for people with these health conditions. In some areas, your GP may be able to refer you to a structured exercise scheme, where trained instructors introduce you to exercise over a period of 12-20 weeks.
Alternatively, you can contact the relevant organisation for your health condition to find out how taking part in an exercise programme could help you.

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Healthy eating

No single food contains everything that you need to stay healthy, so the golden rule is to eat a variety of foods each day. Eating healthily doesn’t mean cutting out foods that you enjoy, but simply eating some foods less often and/or in smaller portions, and eating more of other foods.

All major supermarkets have agreed a standard label that you’ll find on the front of food packaging to help you make healthy choices.

Keeping to a healthy weight is important. It’s not good for us to be either overweight or underweight. If you’re concerned about your weight in any way, make an appointment to speak to your GP.

HOW TO EAT HEALTHY

Eat at least five portions of fruit and vegetables a day 

Research suggests that people who eat plenty of fruit and vegetables are less likely to develop heart disease, certain cancers and eye conditions. To help you reach the target of five a day, think of all the fresh, frozen, canned or dried fruits, fruit juices and vegetables that you like. Try to choose five different-colored ones to have with or between meals.

Eat fish at least twice a week 

You should aim to have one portion of white fish, such as haddock or cod, and another of oily fish, such as salmon, mackerel or sardines. Oily fish are rich in vitamin D and a type of fat that helps prevent heart disease. But grill, poach or bake fish rather than frying it.

Cut down on salty foods 

Many of us eat too much salt, which can increase our risk of high blood pressure and stroke. Always think before you sprinkle salt on your meal. Compare food labels and look for lower salt versions of foods such as processed meats, savoury snacks, biscuits, cheese, bacon, soups and ready meals - much of the salt that we eat is already in food when we buy it. If you’re choosing between two similar products, food labels can help you quickly find the healthier choice.

Cut down on foods that are high in saturated fat 

This includes foods such as cakes, biscuits, sausages, meat pies, fatty meat and cheese. Saturated fats raise the level of cholesterol in the blood and increase the risk of heart disease and stroke.

Drink plenty of fluid: about six to eight glasses each day 

This does not have to be water. Tea, coffee, fruit juice or squash will do. It’s particularly important to drink plenty in hot weather.

Do I need bran to prevent constipation? 

Bran should only be used as a last resort. First, make sure that you have enough wholegrain cereals and fruit in your diet. Drinking plenty of liquids can help, too. Physical activity helps to keep the bowels moving, so try to think of ways to stay active.

Look after your teeth 

In order to enjoy your food, it’s important that you keep your teeth and gums in good condition and if you wear dentures make sure they fit comfortably. You can keep your teeth and gums healthy by brushing them twice a day with fluoride toothpaste and by visiting your dentist regularly for a check- up. Even if you have full dentures, a regular check-up is still important. The shape of your mouth changes over time, so you are likely to need new dentures every five years.

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