Tips for Healthy Eating at Fast Food Restaurants

Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.

Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.

“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.

Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.

Watch portion size - an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an option.

Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.

Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.

Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, make sure your earlier meals that day are extra healthy. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience while maintaining good nutrition and diet control. Source : helpguide.org

Healthy Diet

A healthy diet is one that helps maintain or improve health. It is important for the prevention of many chronic health risks such as: obesity, heart disease, diabetes, and cancer. A healthy diet involves consuming appropriate amounts of all nutrients, and an adequate amount of water. Nutrients can be obtained from many different foods, so there are a wide variety of diets that may be considered healthy diets.

Macronutrients

Protein
Protein is needed primarily for repair and growth of the human body. Protein consists of amino acids, some of which can be made from other proteins, some of which are essential amino acids. A healthy diet requires sufficient quantities of all essential amino acids. Increased requirements of amino acids occur for repair of muscles after strength training and a small amount is used for growth. Amino acid requirements are largely dependent on muscle mass; men generally require larger dietary protein intake for this reason.

Some strictly epidemiological evidence shows an increased mortality with high red meat intake.

Fat
Fat is used in the body for forming cell membranes, oxidised for energy, and can be stored by the body for later use if food intake is inadequate. Fats come in three main types: saturated fat, monounsaturated fat and polyunsaturated fat. Trans fat, a kind of unsaturated fat found in large quantities in foods such as margarine, is now known to be harmful.

Carbohydrate
Carbohydrates are chemicals that can be broken down in the body to simple sugars like glucose, fructose. Glucose is primarily used by the body in muscles but is the primary energy source used by the brain. If an excess of carbohydrate is consumed then it is stored with a large quantity of water as glycogen in the skeletal muscles and the liver. Fructose cannot be used by the skeletal muscles, but is converted into glucose by the liver. However if large quantities of fructose are consumed, the conversion produces triglycerides which are thought not to be healthy. One major source of fructose is sucrose (table sugar), fruits also contain substantial quantities, and so should not be taken in excess.

Energy
The human body creates energy from chemical reactions (mainly oxidation) of food. Due to conservation of energy if more energy is absorbed from food, then weight gain occurs (in the form of glycogen and its associated water) and fat. Some variation in weight can also occur due to hydration levels.

Different components of the diet provide different number of net calories, roughly speaking proteins provide about 4.5 kCal, carbohydrates about 5 kCal and fats, 9.5 kCal per gram.

Research has showed that the idea of thin people having a 'fast metabolism' is false; human beings burn energy at quite predictable rates, and gain or loss of weight is mostly to do with calorie intake versus the bodies' basal metabolism (with people with more lean bodyweight burning more calories) as well as (usually to a lesser degree) activity levels; with any long-term excess being stored as fat.

Energy is also used for growth and repair.
Source : wikipedia.org

Physical exercise

Exercise is the performance of movements in order to develop or maintain physical fitness and overall health. It is often directed toward also honing athletic ability or skill. Frequent and regular physical exercise is an important component to prevention of some of the diseases of affluence such as cancer, heart disease, cardiovascular disease, Type 2 diabetes, obesity and back pain.

Exercises are generally grouped into three types depending on the overall effect they have on the human body:

* Flexibility exercises such as stretching improve the range of motion of muscles and joints.
* Aerobic exercises such as walking and running focus on increasing cardiovascular endurance and muscle density.
* Anaerobic exercises such as weight training or sprinting increase muscle mass and strength.

Physical exercise is considered important for maintaining physical fitness including healthy weight; building and maintaining healthy bones, muscles, and joints; promoting physiological well-being; reducing surgical risks; and strengthening the immune system.

Proper nutrition is just as, if not more, important to health as exercise. When exercising it becomes even more important to have good diet to ensure the body has the correct ratio of macronutrients whilst providing ample micronutrients; this is to aid the body with the recovery process following strenuous exercise. When the body falls short of proper nutrition, it gets into starvation mode developed through evolution and depends onto fat content for survival. Research suggest that the production of thyroid hormones can be negatively affected by repeated bouts of dieting and calorie restriction[6]. Proper rest and recovery is also as important to health as exercise, otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise.

The above two factors can be compromised by psychological compulsions (eating disorders such as exercise bulimia, anorexia, and other bulimias), misinformation, a lack of organization, or a lack of motivation. These all lead to a decreased state of health.

Delayed Onset Muscle Soreness can occur after any exercise, particularly if the body is in an unconditioned state relative to that exercise and the exercise involves repetitive eccentric contractions. (en.wikipedia.org)

Health Maintenance with Nutrition

Nutrition is the science that studies how people eat affects their health and performance, such as foods or food components that cause diseases or deteriorate health (such as eating too many calories, which is a major contributing factor to obesity, diabetes, and heart disease). The field of nutrition also studies foods and dietary supplements that improve performance, promote health, and cure or prevent disease, such as eating fibrous foods to reduce the risk of colon cancer, or supplementing with vitamin C to strengthen teeth and gums and to improve the immune system.

Personal health depends partially on the social structure of one’s life. The maintenance of strong social relationships is linked to good health conditions, longevity, productivity, and a positive attitude. This is due to the fact that positive social interaction as viewed by the participant increases many chemical levels in the brain which are linked to personality and intelligence traits. Essentially this means that positive reinforcement from a third party make one more socially adept, in control, and relaxed physically and mentally, all of which are proven to affect the nervous system (UHF).

AIDS Tips for Teens

Research has shown that while most teen-agers understand how HIV is transmitted and how they can avoid infection, they need to understand that it can happen to them. According to recent CDC studies conducted every two years in high schools (grades nine to 12), many teen-agers are engaging in high-risk behaviors which not only make them vulnerable to acquiring HIV/AIDS, but also to acquiring other sexually transmitted diseases associated with drug use.

How Can You Prevent Getting HIV/AIDS?

• Educate yourself. Know the facts. Act smart.
• Do not use alcohol or any kind of drugs.
• Do not use any needles that have been used by other people for tattooing or piercing or for injecting drugs or other substances such as steroids, vitamins, hormones or insulin.
• Know that it is OK not to have sex. But if you do, protect yourself and use a latex condom.
• Avoid contact with a person's blood, semen or vaginal fluid.

Sex and Drug Use Are Linked Among Teen-agers
Like driving under the influence, sex under the influence can be deadly. Because alcohol and other drugs negatively affect good judgment in regard to sexual behavior, people under the influence are more likely to have sex, practice unprotected sex or engage in "risky" sexual acts.

• Many students report using alcohol or drugs when they have sex.
• One in 62 high school students reports having injected an illegal drug.
• HIV transmission is occurring among people who trade sex for non-injected drugs such as crack.
• Peer pressure can lead to sex, drugs and AIDS.
• People infected with HIV may look and feel healthy for a long time.

Facts for Girls/Women
Young women are the fastest growing group contracting HIV/AIDS through unprotected sex.

1. As of December 1994, 58,428 adolescent and young adult women have been diagnosed with AIDS. The cumulative number of reported cases of HIV infected women for the same period was 15,241.
2. About 75 percent of the AIDS cases in women were associated with the use of injected drugs, either through direct use or through sexual contact with a man who injected drugs.
3. African American and Hispanic women make up 21 percent of all U.S. women, yet they represent more than 75 percent of all the AIDS cases reported among women.
4. AIDS is the fourth leading cause of death among women between the ages of 25 and 44 in the United States. It is the number one cause of death among African American women in the same age group. Many of these women were infected while still in their teens.
5. While HIV can be transmitted during vaginal, oral or anal sex, the transmission occurs most often during vaginal intercourse.

6. A pregnant woman infected with HIV/AIDS can transmit the virus to her unborn baby.

Source : aids.hallym.ac.kr

Tips for Staying Active With Kids and Family

During American Heart Month, it’s important that we think not only of our own cardiovascular health but also that of future generations. A study last year found that obese children and teens have as much plaque in their arteries as a 45-year-old adult, setting them up for heart disease and other serious health conditions much earlier than their parents.

If you’ve got kids, of course you want to make sure they grow up fit and healthy. But you also know it’s hard to juggle work, family, and physical activity—for you alone, never mind for you and your kids. Setting a healthy example is a good start; research shows that parents who are physically active increase the likelihood that their kids will be active as well. But if you’re looking for ways to get your kids involved, check out these tips.

1. Plan outdoor activities
Set aside one day a weekend to do something active as a family: swimming in the summer, sledding or hiking in the winter, or biking in the spring and fall. Taking along a picnic lunch—and splurging on some healthy snacks after a good workout—will help the day go by without a complaint.

2. Take classes together
Ask around at fitness clubs and community centers in your area about yoga or aerobics classes offered to parents and kids together. If your little one is too young to participate, look for classes that help you burn calories with your baby by incorporating them into your yoga moves or pushing them along during stroller workouts. No kids? Check out partner yoga or even “doga”—yup, yoga for you and your dog.

3. Redo your family room
Too often, family rooms are the center of laziness in a home: a comfy couch, a video-game console, a shelf full of DVDs, and nothing to encourage fitness or physical activity. There are ways to add in subtle reminders, however, without overhauling your entire room or dragging in a giant piece of workout equipment. Set a time limit on weekly television and incorporate these Skinny House essentials to keep your whole family moving.

4. Make chores fun
Instead of relegating each member of the family to doing separate chores by themselves, turn chores into a game you can all do together. Race to see how fast you can get the house cleaned, and then try to beat your old time the next week. Play music while you’re doing laundry, and enlist the kids to sing and dance while helping to fold and put clothes away. Take the dog for walks together, and squeeze in some running, roller-skating, or jump rope while you’re at it.

5. Make over your meal plan
This isn’t necessarily a fitness tip, but it’s also worth mentioning: Families that eat healthier also tend to have other healthy habits, such as regular physical activity. If you want to slim down after having a baby or just want to eat better overall, get your entire family involved and you’re more likely to succeed. Take kids to the farmers market, let them pick their own fruits and vegetables, and involve them in the food preparation. They’re much more likely to enjoy their meals—and to clean their plates.

Source : living.health.com By Amanda MacMillan

The Influenza Virus Tracking System

The World Health Organization (WHO) is developing an electronic system to track influenza A(H5) viruses that have been shared by Member States with WHO through the Global Influenza Surveillance Network (GISN). This is in response to issues raised by Member States and discussed at IGM (put in links to relevant documents).

The tracking system, currently available as an interim version, indicates:

• What H5N1 viruses/specimens have been shared with WHO
• Where these viruses/specimens are located
• What progeny materials have been generated
• Analyses that have been conducted on the viruses/specimens progeny materials
• Development of reassortant viruses as potential vaccine candidates
• Distribution (recipients) of viruses/specimens, progeny materials and vaccine candidates

The analyses performed by the WHO laboratories are used to make assessments of risk to human health for all H5N1 viruses/specimens received.

Improvement of the interim system is ongoing and it is anticipated that this system will be upgraded in the future.

The interim system contains data for the majority of viruses and clinical specimens that have been shared with WHO since 24 November 2007, as well as all H5N1 viruses that have been developed into reassortant viruses as potential vaccine candidates.

Data entry of the remaining viruses and clinical specimens (from 24 November 2007 onwards) is ongoing.

Currently, data entry is conducted by WHO Collaborating Centers, WHO H5 Reference Laboratories, and regulatory laboratories which are involved in the WHO H5N1 vaccine virus selection and development process. These are designated WHO laboratories (put in link to list of the twelve labs designated currently).(www.who.int)

Baby Walkers

The use of mobile baby walkers is a controversial topic.
The position of the American Academy of Pediatrics is clear though. In their fact sheet ‘Baby Walkers are Dangerous!’ they advise that you should ‘throw away your baby walker’ based on the fact that:
* Baby walkers send more than 14,000 children to the hospital every year, and
* 34 children have died since 1973 because of baby walkers.
The AAP has gone so far as to call for ‘a ban on the manufacture and sale of baby walkers with wheels ‘
Mobile baby walkers are still popular though.
Older infants seem to enjoy them, as they often quickly get bored in stationary walkers, even the newer ones with all of the bells and whistles.
Will they help your infant learn to walk sooner?
No. It is generally believed that infant walkers don’t help your kids learn to walk sooner than if they didn’t use a walker. In fact, one study, Effects of baby walkers on motor and mental development in human infants, concluded that ‘walker-experienced infants sat, crawled, and walked later than no-walker controls, and they scored lower on Bayley scales of mental and motor development.’
Another study, Infant walkers: developmental tool or inherent danger, found that ‘the use of the infant walker did not influence the onset of independent walking.’

So while it is maybe not clear on whether or not using a mobile infant walker will delay the time that your child learns to walk, there have been no studies showing that it will help you child walk sooner than if you didn’t use one.
Are infant walkers safe?
As the statistics from the AAP show, many infants are injured when they use a mobile infant walker.
Injuries include:
* falls, especially down stairs
* pinch injuries to fingers and toes
* burns
* poisonings
* drowning
Most of these injuries aren’t because the walker itself is dangerous, but only that it makes your child more mobile, which can cause injuries if your house isn’t well childproofed. Afterall, your infant isn’t going to get burned or poisoned by the walker. Instead, using a walker, he can get to and knock over a hot cup of coffee, pull something off of the stove, get too close to a fireplace or grab something poisonous out of a cabinet.