Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mardi 24 février 2015
Eat more vegetables
Getting into the habit of eating more veg can help you lose weight and keep it off. There are so many ways to pack more veg into your favourite meals.
fibre, vitamins and minerals. But what
have they got to do with losing weight?
Because they contain fibre, vegetables
fill you up without packing a big calorie
punch (depending on how they are
cooked of course).
So, make veg a big part of your efforts
to lose weight, and you can eat
filling, satisfying meals – and avoid
between-meal hunger pangs – without
exceeding your daily calorie allowance.
Try these 10 tips to fit more vegetables
into your diet.
• Aim to make your meal more filling
by adding vegetables, and then cut
back on another, high-calorie ingredient
or food, or simply eat less. This way, you
can feel full while eating fewer calories.
• Add beans, lentils and pulses to
stews, bakes and salads.
• Aim for two portions of veg on your
plate. If you’re having shepherd’s pie,
have some peas with it too. Add carrots
and broccoli to a roast dinner.
• Eat more salad or vegetable-based
dishes. One meal can provide several
portions of your 5 A Day. For protein,
you could add a boiled egg, chicken
slices or cooked lentils. For example,
start with some lettuce and add sliced
tomatoes, red onion, apples, pears,
celery, cooked beetroot, grated raw
carrot and a hard-boiled egg.
• Have vegetables as snacks. Baby
carrots, radishes, and sugar snap peas
all make ideal snack food. They’re
convenient, easy to pack in handy
portions and they require very little
preparation.
• Swap sauces based on cheese or
cream – on pasta, rice or a baked
potato – for tomato or vegetable-based
sauces. Throw in some kidney beans
or chickpeas to make the sauce extra
filling. These same ingredients can
make a filling vegetable or bean-based
soups as well.
• Add some crunch to your lunchtime
sandwiches with lettuce, tomatoes,
cucumber or grated carrot. This will
help fill you up.
• Stock up on frozen vegetables.
They’re quick and easy to prepare
in the microwave or on the hob.
You can choose single vegetables –
such as peas, carrots, green beans
or cauliflower – or mixed veg.
• Cooked breakfast? Swap a fried
tomato or mushroom for a grilled
tomato or mushroom. Or, try an
omelette stuffed with onion and
peppers.
• Add green, leafy veg to soups or
stews. Veg such as kale or swiss chard
are loaded with calcium and iron. This
is a really easy way to incorporate them
into your meals.
5 A Day portion sizes
A portion of fruit or veg is 80g.
Fresh, frozen, tinned, dried and
juiced fruit and veg all count to -wards your 5 A Day. Use the rough
guide below to work out whether
you’re eating your 5 A DAY:
• Half a grapefruit
• An apple
• 2 plums or satsumas
• 3 heaped tablespoons of peas,
sweetcorn, beans or pulses
• 2 broccoli spears
• A dessert bowl of salad leaves
A 5 A Day portion of dried fruit
is around 30g. This is about one
heaped tablespoon of raisins.
Not one of your 5 A Day
They may be vegetables but they
do not count towards your 5 A Day.
• Potatoes – including jacket pota-toes, chips and crisps
• Yams
• Cassava
• Plantain
lundi 23 février 2015
Losing weight Getting started - Week 8
Week 8 and you’re doing great.
We all know we should eat more fruit and veg, which is especially helpful when
trying to manage your weight. They
contain fibre, vitamins and minerals.
We should eat at least five portions of
different fruit and veg a day.
Salads are often seen as the perfect
dieter’s food. But not all salads are as
innocent as they seem. Find out what
lurks beneath those healthy-looking
green leaves and could be spoiling your
diet.
Your actions for Week 8
• Plan to have at least two portions of
veg with every evening meal this week
• Try some of our homemade salad
ideas and experiment with your own
• Try to plan three 30-minute lunchtime
walks this week. Your lunch break is an
opportunity to get active
• Stick to your calorie and exercise
targets
veg with every evening meal this week
• Try some of our homemade salad
ideas and experiment with your own
• Try to plan three 30-minute lunchtime
walks this week. Your lunch break is an
opportunity to get active
• Stick to your calorie and exercise
targets
jeudi 19 février 2015
Fabulous foreign food
Tips to help you select lower-calorie options when you fancy something a little more exotic.
Italian
Avoid cheese and cream-based pasta sauces, such as alfredo or carbonara.
Thumbs up: thin pizzas with veg
toppings, tomato-based sauces,
vegetable-based soups, grilled dishes.
Thumbs down: cheesy and meaty
pizzas, salami, creamy sauces, garlic
bread, lasagne.
Chinese
Chinese food can be low-calorie. Just
avoid sweet sauces and anything fried
or deep-fried.
Thumbs up: stir-fries, steamed
dumplings, steamed veg, plain boiled
rice, steamed fish or chicken.
Thumbs down: anything deep-fried or
sweet and sour, prawn toast, spring
rolls, egg fried rice.
Thai
Thai food is great as it tends to feature
lots of steamed or stir-fried vegetables.
Thumbs ups: salads, stir-fries, steamed
rice, broth soups.
Thumbs down: coconut milk dishes,
fried rice, peanut sauce, crispy noodles.
Indian
In spite of its reliance on frying, there
are plenty of healthier choices.
Thumbs up: tomato-based sauces,
tandoori dishes, plain or basmati rice.
Thumbs down: bhajis, poppadoms,
creamy curries, pilau rice, naan bread.
Restaurant tips
• Banish the buffet: it’s hard to
control your portion size at an all-you-can-eat buffet. It’s a real test of willpower and the food tends to
be less than healthy. The solution? Avoid them completely!
• Order less: there’s no need to cry off takeaways when trying to lose weight, but portion control is key.
Try to avoid ordering more food than your need.
• Plain and simple: steer clear of creamy sauces and meals with lots of cheese.
When in Blighty
British favourites such as fish and chips, pub meals and traditional breakfasts can easily blow your calorie budget. Avoid fried foods, ploughman’s lunch and pastry-based foods such as Cornish pasties and steak and kidney pie. Thin-cut chips and roast potatoes are also a no-no.Instead, try lean meat, grilled salmon or white fish. And for side dishes, stick to jacket potatoes, steamed vegetables and salad.
mercredi 18 février 2015
Dining out
Going out for a meal? Don’t panic. We’ve got you covered. Our tips will help you enjoy the occasion without breaking the calorie bank.
If you know which restaurant you’re
going to, look up their menu online
to work out the lower-calorie options
and figure out your expected calorie
intake. Planning ahead like this will
help you make better choices and avoid temptation.
Don’t skip a meal
Don’t skip breakfast or lunch to build
calorie credits for your evening out.
Stick to your daily meal routine to keep
your appetite under control throughout
the day. If you go over your calorie
allowance, don’t worry: simply reduce
your calorie intake the following days.
Stick to one course
It’s perfectly acceptable to have just a
main course. And don’t feel the need
to finish your plate. Try to stop eating
before you feel overly full. If you can’t
resist having a starter or a dessert, find
someone to share it with.
Downsize your portions
To avoid eating too much, order a
starter and a side dish as your main
course instead of one of the larger
mains on the menu.
Avoid deep-fried
Avoid food that is deep or shallow
fried, battered, pan-fried, marked as
‘crispy’ or with pastry. These are high
in fat. Instead, look out for grilled,
roasted, poached, steamed or baked
dishes.
You say tomato
Avoid cheese, cream or butter-based
sauces, which are high in fat and pack
a calorie punch. Instead, go for tomato
or other vegetable-based sauces.
Beware of high-calorie salads
Watch out for high-calorie toppings
such as croutons, cheese, bacon and
nuts. Ask for salad dressing on the side
and add only as much as you need.
Take your time
Eat slowly, enjoy every mouthful. You’ll
feel satisfied before you feel full and
have more chance to take part in the
conversation and enjoy the atmosphere.
Share dessert
Go for healthier options such as fruit-based desserts, including crumble. If
you can’t resist a decadent dessert,
share it with a friend.
Don’t drink your calories
Alcohol and sugary soft drinks can be
high in calories. Go for water or sugar-free drinks.
Healthier side dishes
Fill up on veggie sides. If cooked, go
for steamed or boiled. A portion is
80g for your 5 A Day.
• Broccoli
• Mixed leaf salad
• Carrots
• Beans
• Mushrooms
• Kale
• Watercress
• Spinach
• Cabbage
How many calories?
While many menus now list
calories, i t’s not always possible to
work out the calorie content in a
restaurant or takeaway meal. These
tips may help:
• Choose sauce-free dishes, such as
grilled meat, baked fish or tandoori
dishes. Some sauces and dressings
can push up a dish’s calorie content
• Ask what’s in a dish or how
it’s been cooked – the restaurant
should be happy to tell you
• If you aren’t sure, ask for a dish to
come without a ‘suspect’ item
• Try to keep track of exactly what
you eat and the amount so you can
tot up the calories accurately
samedi 14 février 2015
Losing weight Getting started - Week 7
Welcome to Week 7. Well done, you’re on the home straight!
Stick with it, each week is another week
of developing healthier habits and skills
that you can use at home or away.
After six weeks following this guide, you
should be feeling more confident with
the idea of eating out.
From Italian to Thai, our eating out tips
and healthier meal swaps will help
you to enjoy a guilt-free lower-calorie meal out.
Your actions for Week 7
• Armed with this week’s advice, why not suggest a meal out with friends or family?
• Look at your last six food and activity charts to go over your progress and identify any trends you need to keep working on
• Try our 10-minute home toning workout – and try to do at least 150 minutes of activity this week
• Keep counting those calories and stick to your daily limit
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