Live Well, Live Healthy

                                       EXERCISE AND CALORIES

     Food habits and your intake of calories are all-important in adding 20 years of healthy, exciting living to your life. But don't ignore the role of exercise.
     Whenever you exercise, you burn up calories. You even burn up a few calories when you are sitting in a chair or sleeping.
     To achieve the proper balace between eating (taking in calories) and exercises (burning them up), you must take a look at how many calories you are consuming and how many you are getting rid of through exercise.
     Here I am going to tell you how many calories you will burn up in various forms of exercise.
     If you burn up the same number of calories you consume, your weight will stay the same. If you burn up more calories, you will lose weight. If you consume more than you burn up, you will gain weight.

                                                YOUR IDEAL WEIGHT

     You should ask your family doctor what your ideal weight range is. The following table gives general guidelines for the ideal range of men and women, based on their height and their frame:


                                               WEIGHT OF PERSONS 20 to 30 YEARS OLD

HEIGHT (without shoes)                          WEIGHT (without clothing)

                                                MEN      LOW     AVERAGE      HIGH
                                                                lbs.         lbs.                  lbs.

5 feet  3 inches                                         118        129                 141
5 feet  4 inches                                         122        133                 145
5 feet  5 inches                                         126        137                 149
5 feet 6 inches                                          130        142                 155
5 feet  7 inches                                         134        147                 161
5 feet  8 inches                                         139        151                 166
5 feet  9 inches                                         143        155                 170
5 feet  10 inches                                       147        159                 174
5 feet  11 inches                                       150        163                 178
6 feet                                                       154        167                 183
6 feet  1 inch                                            158        171                 188
6 feet  2 inches                                         162        175                 192
6 feet  3 inches                                         165        178                 195

                                           WOMEN

4 feet                                                      94                                  101
5 feet                                                     101          109                 118
5 feet  1 inch                                          104          112                 121
5 feet  2 inches                                       107          115                 125
5 feet  3 inches                                       110          118                 128
5 feet  4 inches                                       113          122                 132
5 feet  5 inches                                       116          125                 135
5 feet  6 inches                                       120          129                 139
5 feet  7 inches                                       123          132                 142
5 feet  8 inches                                       126          136                 146
5 feet  9 inches                                       130          140                 151
5 feet  10 inches                                     133          144                 156
5 feet  11 inches                                     137          148                 161
6 feet                                                     141          152                 166

     You can undo the errors of years of faulty eating by merely changing a few simple diet habits. You will shed excess pounds, look younger, improve your health. You will be on your way to a longer happier life.

YOU CAN DO IT!
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Enjoy Good Health: Fiber--What it does

Enjoy Good Health: Fiber--What it does: " The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this..."

Fiber--What it does

     The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods keep your colon healthy and promote regularity.
     So, since it cleans out your insides, just start thinking of fiber as nature's natural scrub brush. While high fiber foods are cleaning out your digestive system, some types of fiber bind with fats and toxins helping to cleanse your entire body. Many physical disorders, such as irregularity, constipation and diverticulitis can be avoided by getting enough high fiber foods in your diet.
     Not all fiber is the same. It can be divided into two categories with different effects on the body.

SOLUBLE FIBER is found in dryed beans, peas, oats, and oat bran, flaxseed and psyllium husks. It is also found in fruits such as oranges and apples and vegetables like carrots. Soluble fiber binds with fatty acids in your stomach and prolongs digestive time. This helps to regulate blood sugar.

INSOLUBLE FIBER is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables. Insoluble fiber helps remove toxins from your colon and balance intestine acidity. It also helps to remove waste through your intestines and bowel.

High fiber foods fall into 5 basic categories:
*vegetables * whole grains * nuts and seeds * beans and legumes * fresh and dryed fruits.
Adult recommended daily fiber intake is 30 to 40 grams.

High Fiber foods help you to lose weight, prevent constipation, diabetes, heart disease and much more.

Freas and Dryed Fruits                      Serving size                  Fiber (g)

apples with skin                                     1 medium                    5.0
apricot                                                  3 medium                     1.0
apricots,dryed                                       4 pieces                        2.9
banana                                                  1 medium                      3.9
blue berries                                           1 cup                             4.2
cantalope, cubes                                    1 cup                            1.3
figs, dryed                                              2 medium                     3.7
grapefruit                                               1/2 medium                   3.1
orange, navel                                          1 medium                     3.4
peach                                                     1 medium                     2.0
peaches, dryed                                       3 pieces                        3.2
pear                                                       1 medium                      5.1
plum                                                       1 medium                     1.1
raisins                                                     1.5 oz. box                   1.6
raspberries                                              1 cup                            6.4
strawberries                                            1 cup                            4.4

GRAINS, BEANS, NUTS, and SEEDS

almonds                                                    1 ounce                         4.2
black beans, cooked                                 1 cup                            13.9
bran cereal                                                1 cup                            19.9
bread, whole wheat                                   1 slice                            2.0
brown rice, dry                                          1 cup                            7.9
cashews                                                     1 ounce                        1.0
flaxseed                                                     3 tbsp.                          6.9
grabanzo beans,cooked                             1 cup                            5.8
kidney beans                                              1 cup                           11.6
lentils,red cooked                                       1 cup                           13.6
lima beans, cooked                                     1 cup                            8.6
oats, rolled dry                                            1 cup                          12.0
quinoa (seeds) dry                                      1/4 cup                         6.2
quinoa, cooked                                           1 cup                           8.4
pasta, whole wheat                                     1 cup                            6.3
peanuts                                                       1 ounce                        2.3
pistachio nuts                                              1 ounce                        3.1
pumpkin seeds                                            1/4 cup                        4.1
soy beans,cooked                                        1 cup                          8.6
sunflower seeds                                           1/4 cup                       3.0
walnuts                                                        1 ounce                      3.1

VEGETABLES

avacado (fruit)                                             1 medium                    11.8
beets, cooked                                              1 cup                           2.8
beet, greens                                                 1 cup                           4.2
bokchoy, cooked                                         1 cup                           2.8
broccoli, cooked                                          1 cup                           4.5
brussels sprouts, cooked                              1 cup                           3.6
cabbage, cooked                                         1 cup                           4.2
carrot                                                           1 medium                    2.6
carrot, cooked                                             1 cup                          5.2
cauliflower,cooked                                       1 cup                          3.4
cole slaw                                                      1 cup                          4.0
collard greens, cooked                                 1 cup                           2.6
corn,sweet                                                   1 cup                           4.6
green beans                                                  1 cup                          4.0
celery                                                           1 stalk                         1.1
kale, cooked                                                1 cup                           7.2
onions,raw                                                   1cup                            2.9
peas, cooked                                               1 cup                            8.8
peppers, sweet                                             1 cup                           2.6
popcorn, air-popped                                    3 cups                          3.6
potato,baked w/skin                                     1 medium                     4.8
spinach, cooked                                           1 cup                            4.3
summer squash,cooked                                 1 cup                           2.5
sweet potato, cooked                                    1 medium                    4.9
swiss chard, cooked                                      1 cup                           3.7
tomato                                                           1 medium                    1.0
winter squash, cooked                                   1 cup                           6.2
zucchini, cooked                                            1 cup                           2.6

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Enjoy Good Health: Undo Errors and Live Longer

Enjoy Good Health: Undo Errors and Live Longer: " HOW MUCH FAT? Here is the fat content of typical servings of poultry, fish and meat: ..."

Undo Errors and Live Longer

                                                HOW MUCH FAT?

     Here is the fat content of typical servings of poultry, fish and meat:

FOOD                                                                   PERCENTAGE OF FAT

Chicken,white meat without skin                                      2%

Chicken, white meat wit skin                                           4%

Chicken, dark meat without skin                                      4%

Chicken dark meat with skin                                            6%

NOTE: Turkey is slightly lower in fat content than chicken.

Canned tuna, water packed                                             1%

Haddock                                                                         1%

Sole or Flounder                                                              1%

Rock fish (striped bass)                                                    2%

Bluefish                                                                            3%

Rainbow trout                                                                  12%

Canned tuna, oil-packed                                                  21%

Round steak, trimmed                                                      6%

Round steak, untrimmed                                                   11%

Sirloin, trimmed                                                                10%

Sirloin, untrimmed                                                            25%

Extra lean hamburger                                                        18%

                          COOKING FISH AND POULTRY

You and your family will be healthier and live longer if you:

1. Remove the skin from poultry before cooking. Chicken skin is about 17% fat.

2. Rinse oil-packed tuna in a strainer to remove extra oil. You can also buy tuna packed in water, although it may cost a little more.

3. Try broiling, baking or poaching fish and poultry, rather than frying.

4. Use seasonings like lemon juice, tomatoes, herbs, or wine, rather than such high-calorie and high-fat extras as butter and sour cream.

5. Use brown rice, potatoes, noodles, or other pasta in a seafood or poultry casserole to stretch your protein dollar.

     Introduce at least one fish or poultry dish to your family every week. Modify old favorites in line with these suggestions.
     Try an occasional meatless meal. Your family may complain at first, but a combination of grains and legumes provides plenty of protein without saturated fat.
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Enjoy Good Health: STRETCHING YOUR MEAT

Enjoy Good Health: STRETCHING YOUR MEAT: " &n..."

STRETCHING YOUR MEAT

                                             Stretching Your Meat

     Serve more vegetables, beans, wholegrain noodles and brown rice to stretch your meat dishes. You'll save money and get more nutrients, including fibers. You'll also give your family less saturated oil and cholesterol and fewer calories.

                                                COOKING TIPS

     You'll live longer if you follow these guidelines in cooking meat:

1. Trim off all visible fat before you cook and again after cooking.

2. Broil on a rack instead of pan fryin.

3. Cook stews, boiled meat and soup stock ahead of time. Then put it in the refrigerator. When the fat hardens on top, remove it.

4. Baste with wine, tomato or lemon juice instead of drippings.

5. Allow moderate portions for each member of the family. Make a meal special with more interesting vegetable dishes and salads.

                                           GETTING STARTED

     If your family loves meat, don't make drastic changes. Gradually introduce new recipes and less fatty meats. Experiment with different ways of preparing food. You'll discover that lean meats taste delicious and satisfy your appetite too.

                                                 PROTEIN

     Everyone thinks of protein in connection with meat. Protein is a very important nutrient. It is essential for growth, energy and repair of the bod's cells. But you can get too much protein. Excess calories from protein and other sources are stored in the body as fat. You can get too much of a good thing.

     To help yourself live longer on a lower-fat diet and still get adequate protein, consider these four protein sources:

* RED MEAT: This is a high-quality source of protein, but remember that it also contains saturated fats, cholesterol and calories. Choose leaner meats. Cook with less fat. You'll cut down on fats and calories you don't need.

* POULTRY AND SEAFOOD: They are an equally high-quality source of protein, but they are lower in fat and calories and lower in cost. They should be a part of your regular eating program.

* MILK PRODUCTS: They are a good source of protein. Try low-fat or skim milk products to get the protein you need. You'll get less saturated fat and cholesterol with no less of the nutrients in whole milk products.

* VEGETABLE PAIRS: Combine two or more of these three vegetable groups to get plenty of protein from non-animal sources: (1) Grains such as rice, oats, and bulgur; (2) Legumes such as split peas and dried kidney, navy or pinto beans; (3) Nuts and Seeds. You should eat the combination at the same meal. The protein content of the meal will be the same as if you had meat, poultry or seafood. </176759>
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